Emma Miller
Amaqanda acebile ngokwemvelo ku-cholesterol. Izinga le-cholesterol egazini lakho lincike kakhulu ekudleni kwakho, isisindo, kanye nezinga lokuzivivinya umzimba. Ukudla okunamafutha agcwele, amafutha e-trans, kanye ne-cholesterol kungaba nomthelela emazingeni aphezulu e-cholesterol.
Amaqanda ngokuvamile awukudla okunedumela elibi lokukhulisa i-cholesterol, kodwa ingabe mabi kangako?
Amaqanda acebile nge-cholesterol ngokwemvelo, kodwa i-cholesterol emaqandeni ayibonakali inyusa amazinga e-cholesterol njengokunye ukudla okuqukethe i-cholesterol okufana namafutha e-trans namafutha agcwele.
Nakuba ezinye izifundo zithole ukuxhumana phakathi kokusetshenziswa kweqanda nesifo senhliziyo, kungase kube nezinye izizathu zale miphumela, kusho iMayo Clinic. Le ngosi iyanezela: “Ukudla abantu abavame ukukudla namaqanda, njengobhekeni, amasoseji nenyama, kungase kwandise amathuba okuba nesifo senhliziyo ngaphezu kwamaqanda.”
Ochwepheshe bezempilo bayeluleka ukuthi udle i-cholesterol encane yokudla ngangokunokwenzeka. Lokhu kusikisela ukuthi umuntu kufanele ahlose ukudla okungengaphezu kwama-milligrams (mg) angama-300 ngosuku.
Iqanda elilodwa elikhulu liqukethe cishe u-186 mg we-cholesterol, equkethwe ku-yolk. Kulabo abakhathazekile ngamazinga e-cholesterol kanye nokusetshenziswa kwamaqanda, kunconywa ukuthi kudle isikhuphasha seqanda esisodwa bese kuthi okunye kube nesimhlophe seqanda ukugcina amazinga e-cholesterol enempilo.
Ukudla okumangazayo okuphakamisa amazinga e-cholesterol
Inyama ebomvu nemikhiqizo yobisi enamafutha ukudla okugwenywe kangcono uma ufuna ukulawula i-cholesterol yakho. Yonke imikhiqizo yezilwane iqukethe i-cholesterol ethile. Kodwa ngokunciphisa ukudla kwakho imikhiqizo yezilwane equkethe amafutha agcwele, uzophinde ulawule izinga le-cholesterol ekudleni kwakho.
Ukudla okuphezulu kwe-cholesterol kuhlanganisa imikhiqizo yobisi enamafutha njengobisi, ushizi, iyogathi, nokhilimu. Kufanele futhi ugweme amafutha ezilwane njengebhotela, imajarini, namafutha ezilwane.
Yini enye ongayengeza
Amantongomane axhunyaniswe ne-cholesterol ephezulu, kepha ama-alimondi akhethiwe. Ocwaningweni, ukudla amantongomane amabili kuya kwamathathu ngosuku kwehlise i-cholesterol ye-LDL ngesilinganiso esingu-10.2 mg/dL.
Umphumela wokwehlisa i-cholesterol ngokwengxenye ubangelwa ama-phytosterols aqukethwe kumantongomane. Lezi zinhlanganisela zezitshalo zifana ngokwesakhiwo ne-cholesterol futhi zisiza ukwehlisa amazinga e-cholesterol ngokuvimbela ukumuncwa kwayo emathunjini.
