Imithombo emihlanu yokutya ebalulekileyo yokunyusa amafutha anenzuzo

Imithombo emihlanu yokutya ebalulekileyo yokunyusa amafutha anenzuzo

ICholesterol yaziwa iyingozi, kodwa iyimfuneko kumzimba osempilweni. Enyanisweni, isibindi sisenza i<em>cholesterol, esetyenziswa ngumzimba ngeendlela ezahlukahlukeneyo, njengokuvelisa iincindi zamadlala. Kodwa ukutya okuninzi kakhulu kwezinye iintlobo zamafutha - ahluthayo kunye namafutha agqithisiweyo, umzekelo amafutha afumaneka kwinyama enamafutha kunye nokutya okuqhotsiweyo - anokunyusa amanqanaba e-cholesterol ye-LDL. Ngokutsho kwe-American Heart Association, i-cholesterol "embi" inokwakheka kwimithanjeni yakho, yandisa ingozi yesifo senhliziyo kunye nesifo.

Ngokwengxelo epapashwe yi-website ye-Eating Well, ukunciphisa imithombo ye-saturated kunye ne-trans fats kubalulekile ekuziseni amanqanaba e-cholesterol yegazi kuluhlu oluchanekileyo. Kodwa kukho i-flip side: inani lamafutha anentliziyo enempilo inokuphucula amanqanaba e-cholesterol, mhlawumbi ngokunciphisa i-LDL okanye ukunyusa i-HDL cholesterol (okanye zombini). Ziyi-unsaturated fats, ezibandakanya i-monounsaturated kunye ne-polyunsaturated fatty acids.

Ingcali yezondlo, uMaria Laura Haddad-Garcia, ithi: “Amafutha omnoni kunye ne<em>polyunsaturated afumaneka kuluhlu olubanzi lokutya, ukusuka kukutya kwezilwanyana, okunjengentlanzi nolwandle lwaselwandle, ukutya okuziinkozo, okunjengamandongomane nembewu, xa sikhankanya ezimbalwa,” itsho njalo ingcali kwezondlo uMaria Laura Haddad-Garcia.

Top 5 imithombo yamafutha

Uphando lubonisa ukuba kukho ukutya okuqulethe i-trans fatty acids enokunceda ukunciphisa amanqanaba e-cholesterol eyingozi egazini, ngolu hlobo lulandelayo:

ipistachio

Uhlalutyo lwe-2021 ye-meta-analysis ye-12 izilingo ezingahleliwe ezipapashwe liphephancwadi iSayensi yokutya kunye neZondlo zifumene ukuba ukutya i-pistachios malunga neeveki ze-12 kunciphisa i-cholesterol epheleleyo ngamanqaku e-7; Izinga le-cholesterol ye-LDL nayo yehla ngamanqaku e-4, kwaye kukho ukuhla kwe-triglycerides ngokunjalo. Ukutya ngaphantsi kwe-30 grams ngosuku kuphucula ukuchithwa kwe-fatty acids emzimbeni, kwaye ziqulethe izondlo ezithile ezifana ne-vitamin E, i-antioxidants kunye ne-potassium enokunciphisa ukuvuvukala nokuvuvukala, ngaloo ndlela iphucula umsebenzi wemithambo yegazi. I-Pistachios ikwaqulethe i-phytosterols, iikhompawundi zezityalo ezaziwa ngokukwazi ukwehlisa i-cholesterol.

imbewu yeflakisi

Ngokutsho kovavanyo lwekliniki lwe-2022 olupapashwe kwiphephancwadi Hlola , abantu abadala abanexinzelelo lwegazi eliphezulu abadla malunga ne-30 grams yembewu yeflakisi imihla ngemihla kwiiveki ze-12 babona uxinzelelo lwegazi lwe-systolic (inani eliphezulu kwi-high blood pressure) liyancipha ngamanqaku e-13. Izinga le-cholesterol lilonke labo batya i-flaxseeds nalo lehla ngamanqaku angaphezu kwama-20. Ngokutsho kwe-American Heart Association, ukulawula i-cholesterol yegazi ukuba umntu unoxinzelelo lwegazi oluphezulu luyinjongo ehlakaniphile, kuba i-plaque deposits kwi-artery eqokelela ngokuhamba kwexesha ibangela i-cholesterol ephezulu, okwenza kube nzima ukumpompa igazi kwiinqanawa, ezikhokelela ekuphuhliseni igazi. Uxinzelelo lwegazi oluphezulu.

iponyoponyo

Ngokutsho kwedatha evela kwi-US Centers for Disease Control and Prevention (CDC), ukuba namanqanaba aphezulu e-cholesterol ye-HDL inokuphucula impilo yentliziyo, kuba isusa i-cholesterol ye-LDL eyingozi kwi-arteries kwaye iyibuyisele esibindi, apho iphulwe kwaye igxothwe. ukusuka emzimbeni. Ukongeza iiavokhados ekutyeni kunokuthwala isiqhamo, njengoko iziphumo zophononongo lohlalutyo, olupapashwe ngo-2018 kwi-American Journal of Clinical Nutrition, lwafumanisa ukuba ukutya iiavokhados konyusa amanqanaba e-cholesterol e-HDL, kuba zizityebi kwizityalo ze-sterols, i-fiber, kunye namafutha e-monounsaturated, ezinokuthi zisebenze kunye ukunyusa amanqanaba eKholesteroli Elungileyo.

ioli yemifuno

UGarcia uthi inkolelo eqhelekileyo kukuba ioli yemifuno enempilo kuphela ioli yeoli, kodwa uphando lubonisa ukuba ezinye iioyile zemifuno ezifana ne-avocado, isesame, i-peanut kunye ne-canola inokuxhasa impilo yentliziyo.

Ioyile yemifuno zizityebi kwii-antioxidants ezilawula i-cholesterol kunye nezityalo ze-sterols ezinciphisa amanqanaba amabi e-LDL cholesterol kunye ne-triglycerides, uGarcia uyachaza.

Intlanzi enamafutha

Ukutya malunga ne-250 grams yeentlanzi ezinamafutha ngeveki nganye kunika amanqanaba angcono e-cholesterol, kubandakanywa nenqanaba elihle le-cholesterol ye-HDL, enokunciphisa umngcipheko wesifo senhliziyo, ngokutsho kophando olupapashwe kwi-2020 kwiBritish Journal of Nutrition. Iintlanzi ezinamafutha ziqulethe i-omega-3 fatty acids, enokukunceda ukunciphisa ukuvuvukala kunye noxinzelelo lwegazi, kunye nokunciphisa umngcipheko wegazi. Uluhlu lweentlanzi ezinamafutha ziquka i-sardines kunye ne-salmon.

Ezinye iingcebiso

I-American Heart Association icebisa ukuba ukuba umntu une-cholesterol ephezulu, utshintsho lwendlela yokuphila kunye nonyango lwezonyango lunokuhamba ixesha elide ekuncedeni ukubuyisela i-cholesterol kuluhlu oluphilileyo, ngolu hlobo lulandelayo:

• Landela ukutya okutyayo okunesondlo, okuquka ukutya ukutya okunamafutha angaxutywanga kunye neziqhamo, imifuno, ukutya okuziinkozo, inyama ebhityileyo (enjengenkukhu, iturkey, intlanzi), amandongomane, imbewu, kunye nemifuno.
•Ukuzivocavoca kuba kunyusa amanqanaba e-HDL akhuselayo.
• Yeka ukutshaya kwemveli kunye ne-elektroniki.
•Gcina ubunzima obusempilweni Ukwehla kobunzima obuncinane – 5% ukuya kwi-10% yobunzima bomzimba wakho obukhoyo – kungenza umahluko.
• Ukuqhubeka nokuthatha amayeza ukuba ugqirha ugqiba ekubeni abhenele kuwo.

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