Imithombo emihlanu yokudla ebaluleke kakhulu yokwandisa amafutha anenzuzo

Imithombo emihlanu yokudla ebaluleke kakhulu yokwandisa amafutha anenzuzo

I-cholesterol kuyaziwa ukuthi iyingozi, kodwa iyadingeka ukuze umzimba uphile. Eqinisweni, isibindi senza i-cholesterol, esetshenziswa umzimba ngezindlela ezihlukahlukene, njengokukhiqiza amahomoni. Kodwa ukudla okuningi kakhulu kwezinye izinhlobo zamafutha - agcwele kanye nanamafutha ashintshiwe, isibonelo amafutha atholakala enyameni enamafutha nokudla okuthosiwe - kungase kwenyuse amazinga e-cholesterol e-LDL. Ngokusho kwe-American Heart Association, i-cholesterol "embi" ingakhula emithanjeni yakho, ikhulise ingozi yesifo senhliziyo nesifo sohlangothi.

Ngokombiko oshicilelwe yisizindalwazi se-Eating Well, ukukhawulela imithombo yamafutha agcwele kanye nanamafutha kubalulekile ekuletheni amazinga e-cholesterol egazini ebangeni elifanele. Kodwa kunohlangothi oluthile: amafutha amaningi anenhliziyo enempilo angathuthukisa amazinga e-cholesterol, kungaba ngokwehlisa i-LDL noma ukukhulisa i-HDL cholesterol enhle (noma kokubili). Angamafutha angagcwalisiwe, ahlanganisa amafutha e-monounsaturated kanye ne-polyunsaturated.

“Amafutha e-mono namafutha e-polyunsaturated atholakala ekudleni okuhlukahlukene, kusukela ekudleni kwezilwane, njengezinhlanzi nezinhlanzi zasolwandle, kuya ekutshaleni ukudla okunjengamantongomane nembewu, uma sibala okumbalwa,” kusho uchwepheshe wezokudla uMaria Laura Haddad-Garcia.

Imithombo emi-5 ephezulu yamafutha

Ucwaningo luveza ukuthi kukhona ukudla okuqukethe ama-trans fatty acid angasiza ekwehliseni izinga le-cholesterol eyingozi egazini, ngale ndlela elandelayo:

i-pistachio

Ukuhlaziywa kwe-meta ka-2021 kwezilingo eziyi-12 ezingahleliwe ezishicilelwe yiphephabhuku i-Food Science and Nutrition kwathola ukuthi ukudla ama-pistachio cishe amasonto ayi-12 kwehlise i-cholesterol ephelele ngamaphuzu ayi-7; Izinga le-cholesterol ye-LDL liphinde lehla ngamaphuzu angu-4, futhi kwaba nokwehla kwama-triglycerides. Ukudla okungaphansi kwamagremu angu-30 ngosuku kuthuthukisa ukuwohloka kwamafutha acid emzimbeni, futhi aqukethe izakhi ezithile ezifana ne-vitamin E, i-antioxidants ne-potassium enganciphisa ukuvuvukala nokuvuvukala, ngaleyo ndlela ithuthukise ukusebenza kwemithambo yegazi. Ama-pistachios aqukethe nama-phytosterols, okuyizinhlanganisela zezitshalo ezaziwa ngokukwazi ukwehlisa i-cholesterol.

imbewu yefilakisi

Ngokwesivivinyo somtholampilo sango-2022 esanyatheliswa kumagazini ethi Explore, abantu abadala abanomfutho wegazi ophakeme abadla cishe amagremu angu-30 embewu yefilakisi nsuku zonke amasonto angu-12 babona umfutho wegazi wabo we-systolic (inombolo ephezulu ekufundweni komfutho wegazi) wehla ngamaphuzu angu-13. Izinga le-cholesterol eliphelele lalabo abadla ama-flaxseed nalo lehle ngamaphuzu angaphezu kwama-20. Ngokusho kwe-American Heart Association, ukulawula i-cholesterol yegazi uma umuntu enomfutho wegazi ophezulu kuwumgomo ohlakaniphile, ngoba ukufakwa kwama-plaque emithanjeni enqwabelana ngokuhamba kwesikhathi kubangela i-cholesterol ephezulu, okwenza kube nzima kakhulu ukumpompa igazi emithanjeni, okuholela ekutheni high blood pressure.

ukwatapheya

Ngokusho kwedatha evela e-US Centers for Disease Control and Prevention (CDC), ukuba namazinga aphezulu e-HDL cholesterol kungathuthukisa impilo yenhliziyo, ngoba isusa i-cholesterol ye-LDL eyingozi emithanjeni bese iyibuyisela esibindini, lapho iphulwa futhi ikhishwe. emzimbeni. Ukwengeza ukwatapheya ekudleni kungathela izithelo, njengoba imiphumela yocwaningo lokuhlaziya, eyanyatheliswa ngo-2018 ku-American Journal of Clinical Nutrition, yathola ukuthi ukudla ukwatapheya kukhulisa amazinga e-HDL e-cholesterol, ngoba inothile ngezitshalo ze-sterols, i-fiber, namafutha e-monounsaturated, okungase kusebenze ndawonye ukwandisa amazinga e-cholesterol Enhle.

amafutha yemifino

UGarcia uthi inkolelo evamile ukuthi amafutha emifino anempilo kuphela amafutha omnqumo, kodwa ucwaningo lubonisa ukuthi amanye amafutha emifino afana ne-avocado, isesame, i-peanut ne-canola angakwazi ukusekela impilo yenhliziyo.

Amafutha emifino anothile ngama-antioxidants alawula i-cholesterol kanye nama-sterol ezitshalo anciphisa amazinga e-LDL amabi we-cholesterol nama-triglycerides, kuchaza uGarcia.

Izinhlanzi ezinamafutha

Ukudla cishe amagremu angu-250 ezinhlanzi ezinamafutha isonto ngalinye kunikeza amazinga e-cholesterol angcono, okuhlanganisa nezinga elihle le-HDL cholesterol, elingase linciphise ingozi yesifo senhliziyo nemithambo yegazi, ngokocwaningo olwanyatheliswa ngo-2020 kuyiBritish Journal of Nutrition. Izinhlanzi ezinamafutha ziqukethe i-omega-3 fatty acids, engasiza ekunciphiseni ukuvuvukala nokucindezeleka kwegazi, kanye nokunciphisa ingozi yamahlule egazi. Uhlu lwezinhlanzi ezinamafutha luhlanganisa ama-sardine kanye ne-salmon.

Amanye amathiphu

I-American Heart Association yeluleka ukuthi uma umuntu ene-cholesterol ephezulu, ukushintsha indlela yokuphila kanye nokwelashwa kungamsiza kakhulu ukubuyisela i-cholesterol yakhe ezingeni elinempilo, kanje:

• Landela ukudla okunempilo, okuhlanganisa ukudla imithombo yamafutha angagcwalisiwe kanye nezithelo, imifino, okusanhlamvu, inyama engenamafutha (njengenkukhu, i-turkey, nenhlanzi), amantongomane, imbewu nemifino.
•Zivocavoce ngoba kuthuthukisa amazinga e-HDL avikelayo.
• Yeka ukubhema kwendabuko kanye ne-electronic.
Gcina isisindo esinempilo Ukwehlisa isisindo esincane - 5% kuya ku-10% wesisindo sakho samanje - kungenza umehluko.
• Ukuqhubeka nokuthatha imishanguzo uma udokotela enquma ukuya kuyo.

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