Njengoba amazinga okuphila ethuthuka, izinga lamafutha egazini nalo liyakhula. Ingabe kuyiqiniso ukuthi ukudla kakhulu kuzokwenza amafutha egazini akhuphuke?

Okokuqala, Sazise ukuthi kuyini amafutha egazini

Kunezinhlobo ezimbili eziyinhloko zama-lipid egazini emzimbeni womuntu:

enye ukwakheka emzimbeni. Isibindi, amathumbu amancane, amafutha kanye nezinye izicubu zomzimba womuntu zingakhiqiza amafutha egazini, aqukethe cishe u-70%-80% wamafutha egazi aphelele. Lesi sici sihlobene kakhulu nezici zofuzo.
Okwesibili ukudla. Ukudla kuyisici esibalulekile esithinta amafutha egazini. Uma udla inhlanzi yonke, udla inyama ngayinye, futhi uphuza utshwala ngebhokisi ngalinye, amafutha egazini azokwanda kalula.
Ngaphezu kwalokho, izindlela zokuphila ezimbi, njengokuvivinya umzimba okuncane, ukuhlala isikhathi eside, ukuphuza utshwala ngokweqile, ukubhema, ukucindezeleka kwengqondo noma ukukhathazeka, njll., konke kungabangela amazinga aphezulu amafutha egazini.

Izingozi zokwanda kwamafutha egazini:

1. Ukwanda kwe-lipidemia isikhathi eside kungabangela isibindi esinamafutha, kuholele ekuqineni kwesibindi, futhi kuphazamise kakhulu ukusebenza kwesibindi.
2. Amafutha aphezulu egazini angabangela umfutho wegazi ophakeme.
3. I-Hyperlipidemia ibangela kalula i-arteriosclerosis.
4. Amafutha aphezulu egazini angaholela kalula ezifweni zenhliziyo nemithambo yegazi, njengesifo senhliziyo, i-angina pectoris, i-myocardial infarction, kanye nesifo sohlangothi.

Ungayilawula kanjani ngempumelelo i-hyperlipidemia?

Lawula ukudla kwakho. Kufingqwe njengesimiso esithi “ukudla okune okuphansi, okukodwa okuphezulu kanye nenani elifanele”: amandla aphansi, amafutha aphansi, i-cholesterol ephansi, ushukela ophansi, i-fiber ephezulu, inani elifanele lamaprotheni

1. Amandla aphansi: nciphisa inani lamandla asetshenziswayo. Ukudla okuyisisekelo kufanelekile ukuze kulondolozwe imisebenzi edingekayo yomzimba womuntu. Ama-carbohydrate ngokuyinhloko angama-carbohydrate ayinkimbinkimbi, futhi umthombo wawo ukudla kommbila namazambane kanye nezinhlamvu ezihlukahlukene eziqinile.

Nciphisa ngokuqinile ukudla okuthosiwe namaswidi (ukudla okulula, uju, iziphuzo ezinoshukela omningi). Ngaphezu kwalokho, kufanele kuqashelwe ukuthi izithelo eziningi namantongomane nakho kunganikeza amandla. Izithelo zinconywa ukuba zibe amagremu angu-350 ngosuku kanti amantongomane abe amagremu angu-25 ngosuku.

Ngenkathi unciphisa ukudla amandla, khulisa inani lokuzivocavoca ukuze ugcine isisindo somzimba esifanele. Isisindo esifanele = (ubude-105)*(1+10%) Thatha isivivinyo nsuku zonke ukuze ubone ukuthi usezingeni elifanele yini.

2. Amafutha aphansi: nciphisa ukudla amafutha. Amafutha lapha abhekisela kuma-fatty acid agcwele, okungukuthi, amafutha anjenge-lard nebhotela; kodwa kukhona uhlobo lwamafutha olungcono emzimbeni womuntu, okungukuthi, ama-fatty acid angagcwele.

Ama-fatty acid angagcwalisiwe ahlukaniswe ngama-fatty acid angagcwalisiwe kanye nama-fatty acid angagcwalisiwe. Ama-fatty acid angagcwalisiwe atholakala kakhulu kumafutha emifino, amantongomane kanye namafutha enhlanzi, angalawula ngempumelelo ama-triglycerides egazini kanye ne-cholesterol.

Ama-fatty acid aqukethe i-monounsaturated atholakala ku-olive oil kanye ne-tea oil, okunganciphisa i-cholesterol yegazi kanye namazinga e-low-density lipoprotein cholesterol, futhi ngesikhathi esifanayo kwandise i-high-density lipoprotein cholesterol egazini.

Isiphakamiso somuntu siqu, ekudleni okuvamile, isilinganiso se-fatty acid egcwalisiwe, i-monounsaturated fatty acid, i-polyunsaturated fatty acid yi-1:1:1, okuyinhlanganisela elinganiselayo yenyama ebomvu, inhlanzi, namantongomane, enganciphisa ngempumelelo amafutha egazini.

3. I-cholesterol ephansi: nciphisa ukudla i-cholesterol. Umthombo we-cholesterol yizitho zangaphakathi zezilwane, njengesisu esinoboya, i-louver, namathumbu anamafutha. Kodwa ukudla i-cholesterol akumelwe kwenqatshelwe, ngoba i-cholesterol iyinto ebalulekile emzimbeni womuntu, futhi noma ungayithathi, izokhiqizwa emzimbeni.

4. I-fiber ephezulu: ukudla imifino emisha, okusanhlamvu, ubhontshisi nokunye ukudla okune-fiber eningi kuzosiza ekunciphiseni amafutha egazini futhi kwandise ukusutha. Uma wehlisa isisindo, yidla imifino eningi.

5. Inani elifanele lamaprotheni: Imithombo eyinhloko yamaprotheni ihlanganisa inyama engenamafutha amaningi, imikhiqizo yasemanzini, amaqanda, ubisi kanye nemikhiqizo yesoya. Inani elifanele lamaprotheni liyisisekelo esibalulekile sokwandisa ukumelana komzimba nokuvimbela nokwelapha i-dyslipidemia. Qiniseka ukuthi unaka inhlanganisela efanele yamaprotheni ezilwane kanye namaprotheni ezitshalo.