Igama "cholesterol" lisho uhlobo oluthile lwe-lipid (amafutha), olutholakala kuwo wonke amaseli, izicubu nezitho zomzimba womuntu. Kakhulu iningi lamafutha anjengalawa liqukethwe ebuchosheni, kanye nasegazini nesibindi, kepha okunye ukudla akunakunakwa, ikakhulukazi nge-cholesterol ephezulu.
Kubalulekile ukwazi ukuthi i-cholesterol iyisizinda esibalulekile se:
- ukwakheka nokukhula kwamaseli amasha,
- ukwahlukaniswa kwemicu yezinzwa,
- ukwakheka kwama-hormone athile,
- ngaphezu kwalokho, kubandakanyeka emsebenzini wokugaya ukudla.
Umzimba womuntu wenziwe ngendlela yokuthi ukhiqize inani elifanele le-cholesterol. Inkinga enkulu yabo bonke abantu ukuthi empeleni basebenzisa ukudla okunamafutha amaningi, ngaleyo ndlela izikhathi eziningi bakhulisa ubungozi be-cholesterol ngokweqile engena egazini.
Kungakho kulendatshana sizokhuluma ngokudla okukhethekile kwe-cholesterol, okuzobeka umkhawulo wokudla ngama-cholesterol aphezulu aqukethe ngokweqile kwamafutha ayingozi emvelaphi yezilwane.
Kumele kukhunjulwe ukuthi ukugcwala okukhulu kwe-cholesterol kwandisa kakhulu amathuba okuba ingozi empilweni. Okokuqala, singakhuluma nge-cholesterol ephakeme, njengengozi yokuhlakulela isifo sokuqina kwemithambo yegazi, ukuvela noma ukwanda kwesifo senhliziyo, ngaphezu kwalokho, nge-cholesterol eyandayo, ingozi yokuvusa unhlangothi ikhuphuke.
Izici ezibalulekile zobungozi
Izici eziyingozi ezinkulu zokubonakala kokuqala kwe-atherosulinosis zibandakanya:
- isakhi sofuzo;
- isisindo somzimba ngokweqile okuholela ekukhuluphiseni;
- umfutho wegazi ophakeme kakhulu;
- isipiliyoni eside sokubhema;
- ukuntuleka isikhathi eside komsebenzi wezimoto;
- Izikhathi eziphindaphindayo eziphindaphindayo;
- izifo ezihlelekile, indima eyinhloko phakathi kwayo isifo sikashukela;
- okuqukethwe okweqile kwe-cholesterol eyingozi (okubi) esegazini.
Izimiso Zokudla Kwe-Cholesterol Ephakeme
Kufanele kuqashelwe ukuthi ukudla okufanelekile nge-cholesterol ephezulu kulula kakhulu ukwenza. Ukuhambisana nokudla okunjalo, ungazama kuphela ukuqeda ukudla ngamazinga aphezulu we-cholesterol eyingozi namafutha agcwele ekudleni kwakho kwansuku zonke.
Kalula nje, ngalokhu kudla, ungakwazi futhi kufanele wehlise kakhulu inani eliphelele lamafutha ezilwane ekudleni okudliwayo. Kuyalulekwa ukuthi udle ngendlela yokuthi imikhiqizo yenyama ingeqi amagremu ayi-100 ngosuku. Ngaso leso sikhathi, ungadla kuphela imikhiqizo ethambile ye-mint, futhi kufanele ususe isikhumba enyameni ephekiwe.
Nge-cholesterol ephezulu, kubaluleke kakhulu ukungadli inqwaba yebhotela, imayonesi kanye no-ukhilimu omuncu wokuqukethwe okunamafutha amaningi. Izintandokazi zinganikezwa ekudleni okubilisiwe noma okuboshiwe, futhi ukusetshenziswa kokudla okuthosiwe kufanele kuhlehliswe isikhathi esithile.
Abaningi babuza lo mbuzo - kungenzeka yini ukuthi udle amaqanda, futhi yikuphi, inkukhu noma izigwaca. Ososayensi ezifundweni zabo banqume ukuthi ukusetshenziswa kwamaqanda ngenani elincane akuzithinti ngandlela thile izici ezijwayelekile zeleveli ye-cholesterol esegazini, ngakho-ke lo mkhiqizo ngeke kuthiwe uvinjelwe.
Njengamanje, izazi zezempilo eziningi zeluleka abantu ukuthi basebenzise ukudla okubandakanya ifayibre eningi lapho ukhulisa i-cholesterol. Ukudla okunjalo kuzoholela ekutheni ukusetshenziswa kwamafutha, okukhonjiswa kilojoule, ngeke kungabi ngaphezu kwama-30% nsuku zonke.
I-fibre isebenza njenge-sorbent, ekwazi ukukhipha i-cholesterol emzimbeni, futhi inciphise kakhulu ukumuncwa kwayo emgodini wokugaya ukudla.
Umthetho oyisisekelo wokudla okunempilo okune-cholesterol ephezulu ukusebenzisa izithelo eziningi, imifino nezinhlamvu. I-cholesterol ayihlanganisiwe ekwakhiweni kwale mikhiqizo, kepha iqukethe i-fiber ewusizo ngamanani amakhulu anele.
Umgomo wesibili wokudla okufanele nge-cholesterol ephezulu uthi udinga ukukhetha kuphela lokho kudla okuqukethe i-fiber encibilikayo amanzi ekwakhekeni kwawo. Amarekhodi wokuqukethwe kwawo angamagilebhisi amagilebhisi, wonke amasimu, ama-apula ajwayelekile, izaqathi, zonke izinhlobo zeklabishi ne-oatmeal. Kuze kube manje, kuyaziwa ukuthi u-anyanisi no-anyanisi nabo banekhono lokunciphisa kakhulu i-cholesterol uma isetshenziswa okusha.
Inyama nebhotela
Izinhlobo ezinamafutha amancane enyama, kanye namaqanda, zidliwa kangcono ngamasaladi emifino eluhlaza engafuthelwanga. Futhi, ngokwesibonelo, amagilebhisi ayakwazi ukunciphisa i-cholesterol ngezinga elithile kuphela ngenxa yobukhona bama-flavonoid ekwakhiweni kwawo - lezi zihlanganiswa nezakhiwo ezihlukile eziqukethwe ku-peel emnyama yezithelo.
Kuyasiza kakhulu ukusebenzisa ama-beet kanye nejusi entsha evela kuwo, kanye nama-avocados. Kuyadingeka ukususa ngokuphelele noma yikuphi ukudla okuthosiwe ekudleni. Ngesikhathi sokupheka, wonke amafutha agcwele (ahlala kanzima ngisho noma emazingeni okushisa asekamelweni) kumele afakelwe amanye amakhompiyutha alula we-monounsaturated. Ngakho-ke, isibonelo, ukufaka esikhundleni se-lard, kungcono ukuthatha i-sunflower noma i-olive.
Enye inzuzo yamafutha zemifino ukuthi aqukethe ama-phytosterols. Lezi zingxube eziningi zinciphisa ukumuncwa kwe-cholesterol embi ngqo emgodini wokugaya ukudla. Ngakho-ke, uma umuntu engakwazi ukukukhipha ngokuphelele ukudla okuthosiwe, khona-ke kufanele azame ukuthosa ukudla kuphela emafutheni wemifino (mhlawumbe e-olive).
Olunye ucwaningo luveza ukuthi lapho kudliwa ngamafutha amancane abalulekile e-monounsaturated, ngemuva kwesikhathi esithile, kuyehla ukwehla kokuqukethwe kwe-cholesterol eyingozi. Amafutha la atholakala, ngokwesibonelo, kumantongomane noma imbewu.
Kukholakala ukuthi kusiza kakhulu ukusebenzisa i-flaxseed oil, okunciphisa ngokuphelele ukugcwala kwe-cholesterol, kanti ne-flaxseeds ngokwayo i-pancreatitis ihambisana kahle nomqondo wokudla okufanele.
Imbewu yefilakisi emhlabathini esanda kufakwa ilungele ukungezwa kunoma amasaladi. Ngasikhathi sinye, kungcono ukusebenzisa i-olive yamafutha ukukhulisa izitsha ezinjalo, kanye nokufaka ijusi elincane lelamula kumaladi.
Ukuvimbela ukwenzeka kwezifo zenhliziyo nemithambo yegazi, odokotela batusa ukufaka nezinhlanzi ekudleni. Cishe zonke izinhlobo zezinhlanzi zifaka amafutha e-polyunsaturated fatty acids (Omega-3), anciphisa kakhulu inani le-cholesterol "embi", ngaphezu kwalokho, abamba iqhaza ekubandakanyekeni kwe-metabolism yamafutha emzimbeni. Lokhu kuchaza iqiniso lokuthi, ngokwesibonelo, ama-Eskimos cishe awahlangani ne-atherossteosis, ngoba ukudla kwawo ikakhulukazi kunenhlanzi.
Kumele kukhunjulwe ukuthi ukudla kufanele kuthathwe ngamanani amancane, isikhathi esiphakathi kokudla akufanele sibe ngaphezu kwamahora amathathu kuya amane. Okusho ukuthi, izidlo ezinkulu ezintathu kufanele zenzeke nsuku zonke, futhi phakathi kwazo kube nezidlakudla ezi-2-3, okuyimikhiqizo esetshenziswayo kuzo, sesivele sichazile ngenhla.
Amanye amavithamini, amaminerali, nezinye izakhi zokwehlisa i-cholesterol ngokwezinga elithile. Ngaphezu kwalokho, lezi zingxenye eziwusizo ziyakwazi ukukhulisa ukuqina kwazo zonke izindonga ze-vascular, ukunquma ukuthi yimaphi amavithamini adingekayo:
- Okuzuzisa kakhulu kulokhu ma-vithamini we-B,
- kanye namavithamini A, C no-E.
- Okubaluleke kakhulu ukusetshenziswa kwe-L-carnitine,
- USelena
- calcium
- chromium
- i-pantetin ne-zinc.
Ukudla ngendlela efanele nokunempilo kuzoletha izinzuzo eziningi kakhulu uma zengezelelwa nokusebenzisa ama-prophylactic amakhambi noma ukusetshenziswa kwawo ngezinjongo zokwelapha. Ngokuvimbela i-atherossteosis, kanye nokwelashwa kwayo okuyinkimbinkimbi, akunakwenzeka ukuthi ungasho amaphilisi e-cholesterol egazini, kanye namakhambi alandelayo:
- ihhashi;
- i-hawthorn;
- izihlamba zommbila;
- i-rosehip;
- iminti;
- i-buckthorn;
- umama.
