Ngokuphucuka kwemigangatho yokuphila, nenqanaba lee-lipids egazini liyakhula. Ingaba yinyani na ukuba ukutya kakhulu kuya kubangela ukuba ii-lipids egazini zinyuke?

Okokuqala, Sazise ukuba yintoni i-lipids egazini

Kukho imithombo emibini ephambili yee-lipids egazini emzimbeni womntu:

Enye kukwenziwa komzimba. Isibindi, amathumbu amancinci, amafutha kunye nezinye izicwili zomzimba womntu zinokuvelisa ii-lipids zegazi, ezimalunga ne-70%-80% yee-lipids zegazi zizonke. Eli candelo linxulumene kakhulu nezinto zemfuza.
Okwesibini kukutya. Ukutya yinto ebalulekileyo echaphazela amafutha egazi. Ukuba utya intlanzi iyonke, utya inyama nganye, kwaye usela utywala ngebhokisi nganye, amafutha egazi aya kwanda ngokulula.
Ukongeza, iindlela zokuphila ezimbi, ezifana nokuzilolonga kancinci, ukuhlala ixesha elide, ukusela utywala, ukutshaya, uxinzelelo lwengqondo okanye ixhala, njl.njl., zonke ezi zinto zinokubangela ukuba amafutha egazini anyuke.

Iingozi ze-lipids eziphezulu egazini:

1. Ukwanda kwe-lipidemia ixesha elide kunokubangela isibindi esinamafutha, kubangele isifo sesibindi, kwaye kuphazamise kakhulu ukusebenza kwesibindi.
2. Amafutha aphezulu egazini anokubangela uxinzelelo lwegazi oluphezulu.
3. I-Hyperlipidemia ibangela i-arteriosclerosis ngokulula.
4. Amafutha aphezulu egazini anokubangela izifo zentliziyo kunye nemithambo yegazi, ezifana nesifo sentliziyo, i-angina pectoris, i-myocardial infarction, kunye ne-stroke.

Ungayilawula njani ngempumelelo i-hyperlipidemia?

Lawula ukutya kwakho. Ishwankathelwe njengomgaqo othi “ezine ezisezantsi, enye ephezulu kunye nenye efanelekileyo”: amandla aphantsi, amafutha aphantsi, i-cholesterol ephantsi, iswekile ephantsi, ifayibha ephezulu, ubungakanani obufanelekileyo beproteni

1. Amandla aphantsi: nciphisa ukusetyenziswa kwamandla apheleleyo. Ukutya okuphambili kufanelekile ukugcina imisebenzi ebalulekileyo yomzimba womntu. Iicarbohydrates ikakhulu ziicarbohydrates ezintsonkothileyo, kwaye umthombo wazo kukutya kombona neetapile kunye neenkozo ezahlukeneyo ezirhabaxa.

Nciphisa ngokungqongqo ukutya okuqhotsiweyo kunye neelekese (izimuncumuncu, ubusi, iziselo ezineswekile eninzi). Ukongeza, kufuneka kuqatshelwe ukuba iziqhamo ezininzi kunye neenati nazo zinokunika amandla. Iziqhamo zicetyiswa ukuba zibe yi-350 grams ngosuku kwaye amanati abe yi-25 grams ngosuku.

Nangona unciphisa amandla okusebenzisa, yongeza ubungakanani bomthambo ukuze ugcine ubunzima bomzimba obufanelekileyo. Ubunzima obufanelekileyo=(ubude-105)*(1+10%) Thatha uvavanyo yonke imihla ukuze ubone ukuba usemgangathweni na.

2. Amafutha aphantsi: nciphisa ukutya amafutha. Amafutha apha abhekisa kwi-saturated fatty acids, oko kukuthi, amafutha anjenge-lard nebhotolo; kodwa kukho uhlobo lwamafutha olulungele umzimba womntu, oko kukuthi, ii-unsaturated fatty acids.

Ii-asidi ezinamafutha angahluthwanga zahlulwe zaba zii-asidi ezinamafutha angahluthwanga kunye nee-asidi ezinamafutha angahluthwanga. Ii-asidi ezinamafutha angahluthwanga zifumaneka kakhulu kwiioyile zemifuno, amandongomane kunye neeoyile zeentlanzi, ezinokulawula ngempumelelo i-triglycerides yegazi kunye ne-cholesterol.

Ii-asidi ezinamafutha angagayiwayo zifumaneka kwioyile yomnquma kunye neoyile yeti, nto leyo enokunciphisa amanqanaba e-cholesterol egazini kunye namanqanaba e-cholesterol e-lipoprotein ephantsi, kwaye kwangaxeshanye yonyusa i-cholesterol ye-lipoprotein ephezulu egazini.

Ingcebiso yomntu, ngokutya ngokubanzi, umlinganiselo we-saturated fatty acid, monounsaturated fatty acid, polyunsaturated fatty acid yi-1:1:1, engumdibaniso olinganiselayo wenyama ebomvu, intlanzi, kunye namandongomane, onokunciphisa ngempumelelo amafutha egazini.

3. I-cholesterol ephantsi: nciphisa ukutya i-cholesterol. Umthombo we-cholesterol ngamalungu angaphakathi ezilwanyana, njengesisu esinoboya, i-louver, kunye namathumbu anamafutha. Kodwa ukutya i-cholesterol akufuneki kuthintelwe, kuba i-cholesterol yinto ebalulekileyo emzimbeni womntu, kwaye nokuba awuyithathi, iya kuveliswa emzimbeni.

4. I-fiber ephezulu: ukutya imifuno emitsha, iinkozo, iimbotyi kunye nokunye ukutya okune-fiber eninzi kuya kunceda ukunciphisa amafutha egazini kunye nokwandisa ukuhlutha. Xa unciphisa umzimba, yitya imifuno emininzi.

5. Ubungakanani obufanelekileyo beproteni: Imithombo ephambili yeproteni ibandakanya inyama engenamafutha, iimveliso zasemanzini, amaqanda, ubisi kunye neemveliso zesoya. Ubungakanani obufanelekileyo beproteni sisiseko esibalulekileyo sokwandisa ukumelana komzimba kunye nokuthintela kunye nokunyanga i-dyslipidemia. Qiniseka ukuba unika ingqalelo kudibaniso olufanelekileyo lweproteni yezilwanyana kunye neproteni yezityalo.