Ukunyusa i-cholesterol kulula kunokuba kubonakala, kodwa ukuthoba kufuna ukungaguquguquki, utshintsho lwendlela yokuphila kunye a isondlo esifanelekileyo. Abantu abaninzi ngakumbi bafumanisa, emva kovavanyo olulula lwegazi, ukuba i-cholesterol yabo iyonke okanye i-LDL (i-cholesterol embi) iphezulu kunokucetyiswa. Kwaye kulapho amathandabuzo aqala khona: ndingadla ntoni? Ngaba kunokwenzeka ukuphucula ngokutya kuphela? Ngaba kuyinyani ukuba kukho iindlela zokupheka ezilungileyo kwi-cholesterol ephezulu?
Ewe, kunokwenzeka ngokupheleleyo. Ukutshintsha izitya zakho zemihla ngemihla kwiinguqulelo eziphilileyo akuthethi ukulahlekelwa incasa, ngokuchaseneyo.. Ngotshintsho oluncinci kunye neendlela zokupheka ezicatshangelwe kakuhle, awuyi kukhusela intliziyo yakho kuphela, kodwa uya kunandipha ukutya ngakumbi. Kweli nqaku, uya kufunda ngokweenkcukacha ukuba yintoni i-cholesterol, kutheni ichaphazela impilo yakho, indlela yokuyithoba, kwaye, okona kubaluleke kakhulu, iindlela zokupheka ezithile kunye nezahlukeneyo zokukunceda ukuba uyilawule yonke imihla.
Yintoni i-cholesterol kwaye kutheni kufuneka siyinyamekele?
ICholesterol yinto efana namafutha efumaneka kuzo zonke iiseli zomzimba. Ibalulekile kwimisebenzi efana nokuveliswa kwehomoni, ivithamin D kunye nokugaya ukutya. Umzimba wethu uvelisa i-cholesterol yawo (i-cholesterol engapheliyo), kodwa siyifumana ekutyeni iimveliso zezilwanyana ezifana nenyama, amaqanda, okanye iimveliso zobisi (i-cholesterol yangaphandle).
Ingxaki ibonakala xa amanqanaba egazi edlula amaxabiso aqhelekileyo., nto leyo enokubangela ukwakheka kwe-plaque kwimithambo. Oku kuqokelela kwandisa umngcipheko wezifo zenhliziyo ezifana nokuhlaselwa yintliziyo, ukubetha, okanye i-angina.
Kukho iintlobo ezintathu eziphambili ze-cholesterol ehambelana ne-lipoprotein:
- I-LDL (i-low-density lipoproteins): eyaziwa ngokuba yi "cholesterol embi" kuba ihambisa i-cholesterol ukusuka esibindini ukuya kwizihlunu. Ukuba iyaqokelelana, inokwenza amacwecwe.
- HDL (high-density lipoproteins): "I-cholesterol elungileyo", enoxanduva lokuqokelela i-cholesterol engaphezulu kwaye ibuyisele esibindini ukuze isuswe.
- I-VLDL: enxulumene ne-triglycerides, nayo inegalelo ekuqokeleleni kwamafutha kwimithambo.
Iimbangela ze-cholesterol ephezulu
ICholesterol inokuvela ngenxa yezizathu ezininzi:
- Isondlo esibi: Amafutha amaninzi ahluthayo kunye neetrans, iisoseji, iipastries zamashishini kunye nokutya okuqhotsiweyo.
- Ubomi obuzinzileyo: Ukungabikho kokuzivocavoca kunciphisa i-cholesterol ye-HDL.
- Ukutyeba kakhulu kunye nokutyeba kakhulu: ngakumbi ukuba kukho amanqatha esiswini.
- Ukutshaya: yehlisa i-cholesterol elungileyo kwaye yonakalise iindonga zemithambo.
- utywala obugqithisileyo: Inyusa i-cholesterol epheleleyo kunye ne-triglycerides.
- Izinto zofuzo: njenge-familial hypercholesterolemia, evimbela ukupheliswa ngokufanelekileyo kwe-LDL cholesterol.
- I-Hypothyroidism kunye nezinye izifo: ehlisa i-metabolism kwaye ichaphazele ukupheliswa kwe-lipid.
Ungazi njani ukuba une-cholesterol ephezulu
Le ngxaki isoloko ingabonakalisi zimpawu zicacileyo, ngoko ekuphela kwendlela yokuyibona kukuhlolwa kwegazi. Iingcebiso ngokubanzi malunga nokuba kwenziwe nini na oku:
- Abantwana abaneminyaka eyi-9 ubudala, ukuba kukho imbali yentsapho.
- Abantu abadala rhoqo kwiminyaka emi-5, ukususela kwiminyaka engama-20 ubudala.
- Abantu abangaphezu kwama-45, rhoqo emva kweminyaka emi-1 okanye emi-2.
Xa uphonononga uhlalutyo, akufanele ujonge kuphela i-cholesterol epheleleyo, kodwa kufuneka uhlawule ingqalelo ekhethekileyo I-cholesterol engeyiyo i-HDL, isalathisi esingcono somngcipheko we-cardiovascular, kunye ne-triglycerides.
Amaxabiso e-cholesterol aqhelekileyo
- Iyonke i-cholesterol: ngaphantsi kwe-200 mg / dl (eqhelekileyo), i-200-240 (iphezulu ngokuphakathi), ngaphezu kwe-240 (phezulu).
- LDL: ngaphantsi kwe-160 mg / dl ukuba akukho mngcipheko, ngaphantsi kwe-100 mg / dl ukuba kukho izinto ezinobungozi.
- HDL: ngaphezu kwe-40 mg / dl kumadoda kunye ne-50 mg / dl kubasetyhini.
Izitshixo zokutya zokunciphisa i-cholesterol
Ukutya ukunciphisa i-cholesterol kufuneka kusekwe koku:
- Iziqhamo, imifuno kunye nohlaza: Iinkonzo ezintlanu ngosuku.
- Amazimba: i-oatmeal, irayisi emdaka, isonka sengqolowa okanye ipasta.
- Imifuno: ubuncinane kathathu ngeveki.
- Intlanzi eluhlaza okwesibhakabhaka: njenge-salmon okanye i-sardines, amaxesha angama-2-3 ngeveki.
- Amandongomane nembewu: ngakumbi i-walnuts, iflakisi kunye ne-chia.
- Amafutha asempilweni: extra virgin olive oil, avokhado, intlanzi enamafutha.
Ukongeza:
- Ziphephe iisoseji, amafutha ezilwanyana, iipastries zamashishini kunye nokutya okuqhotsiweyo kwezorhwebo.
- Faka esikhundleni ibhotela ngeoli yeoli.
- Khetha iimveliso zobisi ezinamafutha aphantsi okanye ezikhutshiweyo.
- Umphunga, ukubhaka, i-microwave okanye igrill.
Iiresiphi ezilula zokunyamekela i-cholesterol yakho
1. I-Oatmeal kunye ne-apula kunye nesinamoni
Ilungele isidlo sakusasa ngaphandle kweeshukela ezongeziweyo.
- Ioats epheleleyo (1 ikomityi)
- Ubisi lwemifuno (i-almond okanye i-oatmeal)
- Iapile elinqunqiweyo
- I-Cinnamon kunye ne-walnuts
Ikhitshi oatmeal ebisini, yongeza i-apula kunye nesinamoni, kwaye ugqibe ngokufafaza i-walnuts eqoshiwe.
2. Isaladi ye-chickpea yaseMeditera
- Iichickpeas eziphekiweyo
- Utamatisi, ukhukhamba, i-anyanisi ebomvu
- Ioli yeoli, i-lemon, i-parsley
Inketho yokuzalisa kunye ne-fiber-rich onokuthi uyilungiselele kwangaphambili.. Ukongeza, unokuhamba kunye nale saladi iilentile kunye neavokhado ukwandisa ixabiso layo lesondlo.
3. I-salmon ebhakiweyo kunye ne-broccoli
- I-Salmon fillet
- IBroccoli
- I-lemon, igalikhi, ioli yeoli
I-classic etyebileyo kwi-omega-3 eyomeleza intliziyo yakho. Ungancedisa isitya nge intlanzi ephekiweyo ukwahlula iinketho zakho zedinala.
4. Isipinatshi, ivokhado kunye ne-feta cheese wrap
- I-tortilla yengqolowa epheleleyo
- Isipinatshi esikrwada, iavokhado, itumata
- Ukuchukumisa i-feta cheese kunye neyogathi yendalo
Ilungile njengesidlo sangokuhlwa esilula okanye ukuya emsebenzini. Lo mfanekiso unokuba yinto ebalaseleyo yokuncedisa xa ulungiselela iiresiphi zokuthatha ukuya emsebenzini.
5. I-curry yenkukhu kunye nerayisi emdaka
- Inkukhu yenkukhu, i-curry, ubisi lwekhokhonathi
- I-anyanisi, ioli yeoli
- Iphakwe ngerayisi emdaka
Indlela enevumba elimnandi yokonwabela inkukhu kwaye wongeze ifayibha kwirayisi yakho. Cinga ngokudibanisa inkukhu kunye ne ikhaphetshu kunye necauliflower zihombise kwisitya esilungeleleneyo ngakumbi.
Iingcamango zemenyu ye-cardio-enempilo ngeveki
Umzekelo weemenyu zemihla ngemihla:
- Isidlo sakusasa: Ikofu + isonka sengqolowa kunye netumata + EVOO + isiqhamo
- Ebusuku: Amandongomane kunye neyogathi ephantsi
- Ukutya: I-lentile edibeneyo kunye nemifuno + inkukhu ebhakiweyo
- I-snack: Ibhanana oatmeal smoothie
- Ukutya isidlo sangokuhlwa: I-Cream yemifuno + i-omelet yesipinatshi + isiqhamo
Ukutya okutyebileyo imifuno, ziqhamo, iintsinga, amafutha aphilileyo y intlanzi eluhlaza okwesibhakabhaka, ngelixa unciphisa ukusetyenziswa kokutya okucutshungulwayo, iswekile, kunye namafutha ayingozi, kuya kwenza umehluko ekunyamekeleni amanqanaba akho. Kwaye ayisiyiyo loo nto kuphela: Uya kuqaphela kwakhona ukuphuculwa kwamandla akho, ukugaya kunye nokuphila kakuhle.. Ukutya ukunyamekela intliziyo yakho kunokuba mnandi, kuhluke, kwaye kulula kakhulu ukukulungiselela.
