Kukuphi ukutya okubi kakhulu kwe-cholesterol ephezulu?

Kukuphi ukutya okubi kakhulu kwe-cholesterol ephezulu?

Izigidi zabantu zinengxaki ye-cholesterol ephezulu kwihlabathi liphela, kwaye ngokwezibalo zoMbutho wezeMpilo weHlabathi, i-78% yazo ayifumani naliphi na iyeza lokuyinyanga. I-CDC iphinda inike ingxelo yokuba malunga ne-94 yezigidi zabemi e-United States bane-cholesterol epheleleyo, kwaye phantse isiqingatha sabo banesifo asinyangelwa ngoku.

Ngokutsho Yidla Oku Akunjalo, ngelixa izinto ezahlukeneyo, kubandakanywa ubudala, ubunzima, ukutshaya, kunye nezinye iimeko zempilo ezingapheliyo, kubangela ukwanda okukhulu kwimpilo kunye nokuphila kakuhle. Okanye amanye amayeza - anokunyusa umngcipheko wakho wokuphuhlisa i-cholesterol ephezulu, kodwa enye inketho elula ehlengahlengiswayo kwaye elawulekayo ukunceda ukugcina amanqanaba e-cholesterol kukutya.

Ukutya okubi kakhulu kwi-cholesterol ephezulu

Ukuba umntu unengxaki ye<em>cholesterol ephezulu egazini okanye ufuna nje ukukuphepha ukuba nale meko, kukho ukutya okunye ekufuneka mhlawumbi ayeke ukukutya, okanye ubuncinane anciphise ukusetyenziswa kwako, okuyinyama ebomvu.

Unjingalwazi uJinan Banna, ingcali yokutya nomncedisi wonjingalwazi kwiYunivesithi yaseHawaii eManoa uthi: “Inyama ebomvu iyingozi kakhulu kumlinganiselo we<em>cholesterol esegazini. Unjingalwazi uBenna wongezelela esithi: “Inyama ebomvu iqulethe amafutha amaninzi ne<em>cholesterol, ethi xa ityiwe ngokugqithisileyo inokukhokelela ekwandeni kwe<em>cholesterol esegazini, nto leyo enokwandisa umngcipheko wokuba nesifo sentliziyo.”

Amafutha ahluthayo

Ukutya ukutya okunamafutha amaninzi kubangela ukuba umzimba uvelise i<em>low-density lipoprotein, okanye i<em>cholesterol embi, egazini, nto leyo ekhokelela kwi<em>cholesterol eninzi. Amafutha ahluthayo afumaneka ngokwemvelo kwizinto ezininzi zokutya - kunye nokutya kwezityalo - kodwa zifumaneka kakhulu kwimveliso yenyama.

Ngokunciphisa ukuthathwa kwenyama enamafutha, amanqanaba e-cholesterol anokuphucula. Ngapha koko, ngokutsho kophononongo lwezenzululwazi luka-2020 olupapashwe kwi-Database ye-Cochrane yokuHlola okuCwangcisiweyo, ukunciphisa amafutha agcweleyo ekutyeni kunokunceda ukunciphisa i-cholesterol kunye nokunciphisa umngcipheko wesifo senhliziyo esiqhelekileyo nge-17%.

Isiqingatha semali eqhelekileyo

Uphononongo luye lwenziwa ukujonga ngokuthe ngqo ubudlelwane phakathi kwenyama ebomvu kunye ne-cholesterol, kunye nophononongo olupapashwe ngo-2019 kukutya kunye nomsebenzi wokufumanisa ukuba abantu abanqumle ukutya kwabo inyama ebomvu phantse ngesiqingatha bafumana ukuncipha okukhulu kumanqanaba e-cholesterol.

Inyama emhlophe

Uphando olutsha lubonisa ukuba inyama emhlophe inokuba yimbi kumanqanaba e-cholesterol njengenyama ebomvu ukuba iqulethe amanqanaba afanayo amafutha ahluthayo. Xa abathathi-nxaxheba bebekwe kwisidlo esityebileyo kwinyama emhlophe etyebileyo kwi-fat saturated fat, babonise amanqanaba aphezulu kakhulu e-LDL ye-cholesterol emva kweeveki ze-4 xa kuthelekiswa nalawo aphantsi kokutya okuphantsi kwezilwanyana ezinamafutha.

Amanyathelo abalulekileyo kunye neengcebiso

1. Dibana nogqirha

Inyathelo lokuqala kunye nelona libalulekileyo kukufumana iingcebiso zengcali yezonyango ngendlela efanelekileyo yokuqala ngokukhuselekileyo ukuthoba amanqanaba e-cholesterol, njengoko iziphumo zophando zibonisa ukuba iindlela zokungenelela ezilula zokuphila zinokunceda ukufezekisa ukuphuculwa okwaneleyo.

2. I-11 grams yamanqatha ahluthayo

Ukuqala, iingcali zicebisa ukunciphisa inyama ebomvu. Ngokutsho kwe-American Heart Association, ukuba umntu une-cholesterol ephezulu, kufuneka anciphise amafutha ahluthayo angaphantsi kwe-6% yeekhalori zabo zemihla ngemihla, malunga ne-11 ukuya kwi-13 grams yamafutha ahluthayo.

3. Ukwenza umthambo

Ukuzilolonga ngokulinganayo kungenziwa kwakhona inxalenye eqhelekileyo yemihla ngemihla yokunciphisa i-cholesterol, njengoko uphando lwe-2013 olupapashwe kwi-Journal ye-Atherosclerosis, i-Thrombosis kunye ne-Vascular Biology yafumanisa ukuba ukuhamba kunye nokugijima kwakusebenzayo ekunciphiseni amanqanaba e-cholesterol kubantu abane-cholesterol ephezulu.

Yintoni ukuthula okukohlwayayo, kwaye uhlangabezana njani nale meko?