Ngokuthuthukiswa kwamazinga okuphila, izinga le-lipids egazini liyakhula.Ingabe kuyiqiniso ukuthi ukudla kakhulu kuzobangela ukukhuphuka kwe-lipids yegazi?

Okokuqala, Sazise ukuthi yini i-lipids yegazi

Kunemithombo emibili eyinhloko ye-lipids yegazi emzimbeni womuntu:

enye yi-synthesis emzimbeni.Isibindi, amathumbu amancane, amafutha nezinye izicubu zomzimba womuntu zingahlanganisa i-lipids yegazi, ehlanganisa cishe u-70% -80% wengqikithi ye-lipids yegazi.Lesi sici sihlobene kakhulu nezici zofuzo.
Okwesibili ukudla.Ukudla kuyisici esibalulekile esithinta i-lipids yegazi.Uma udla inhlanzi iphelele, udla inyama yekati, futhi uphuza utshwala ngebhokisi, ama-lipid egazi azokhula kalula.
Ngaphezu kwalokho, izindlela zokuphila ezimbi, njengokuzivocavoca okuncane, ukuhlala isikhathi eside, ukuphuza utshwala, ukubhema, ukucindezeleka kwengqondo noma ukukhathazeka, njll., konke kungabangela i-lipids yegazi ephakeme.

Izingozi zokwanda kwe-lipids yegazi:

1. I-hyperlipidemia yesikhathi eside ingabangela isibindi esinamafutha, iholele ku-cirrhosis, futhi iphazamise kakhulu ukusebenza kwesibindi.
2. I-lipids ephezulu yegazi ingabangela umfutho wegazi ophezulu.
3. I-hyperlipidemia yenza kalula i-arteriosclerosis.
4. Ukwanda kwe-lipids egazini kungaholela kalula ezifweni zenhliziyo nemithambo yegazi, njengesifo senhliziyo, i-angina pectoris, i-myocardial infarction, nesifo sohlangothi.

Indlela yokulawula ngempumelelo i-hyperlipidemia?

Lawula ukudla kwakho.Kufingqiwe njengesimiso "sokwehla okune, inani eliphakeme elilodwa nelilodwa elifanele": amandla aphansi, amafutha aphansi, i-cholesterol ephansi, ushukela ophansi, i-fiber ephezulu, inani elifanele lamaprotheni.

1. Amandla aphansi: khawulela ukusetshenziswa kwamandla okuphelele.Ukudla okuyisisekelo kufanelekile ukugcina imisebenzi edingekayo yomzimba womuntu.Ama-carbohydrate ngokuyinhloko ama-carbohydrate ayinkimbinkimbi, futhi umthombo uwukudla kommbila namazambane kanye nezinhlamvu ezihlukahlukene eziluhlaza.

Nciphisa ngokuqinile ukudla okuthosiwe namaswidi (ukudla okulula, uju, iziphuzo ezinoshukela omningi).Ngaphezu kwalokho, kufanele kuqashelwe ukuthi izithelo eziningi namantongomane nazo zinganikeza amandla.Izithelo zinconywa ukuthi zibe amagremu angu-350 ngosuku futhi amantongomane angama-25 amagremu ngosuku.

Nakuba unciphisa ukudla okudlayo, khulisa umthamo wokuzivocavoca ukuze ugcine isisindo somzimba esifanele.Ideal weight=(ubude-105)*(1+10%) Zihlole nsuku zonke ukuze ubone ukuthi usezingeni yini.

2. Amafutha aphansi: nciphisa ukudla kwamafutha.Amafutha lapha abhekisela ku-saturated fatty acids, okungukuthi, amafutha anjengesinqumelo nebhotela;kodwa kunohlobo lwamafutha olungcono kakhulu emzimbeni womuntu, okungukuthi, ama-acid angagcwele amafutha.

Amafutha e-Unsaturated fatty acids ahlukaniswe abe ama-polyunsaturated fatty acids kanye nama-monounsaturated fatty acids.Amafutha e-polyunsaturated fatty acids ngokuyinhloko atholakala emafutheni emifino, amantongomane namafutha ezinhlanzi, angalawula ngempumelelo i-triglycerides yegazi kanye ne-cholesterol.

Ama-monounsaturated fatty acids atholakala emafutheni omnqumo kanye namafutha etiye, angehlisa i-cholesterol yegazi kanye namazinga e-cholesterol ephansi e-lipoprotein, futhi ngesikhathi esifanayo akhulise i-high-density lipoprotein cholesterol egazini.

Isiphakamiso somuntu siqu, ngokudla okuvamile, isilinganiso samafutha agcwele i-asidi, i-monounsaturated fatty acid, i-polyunsaturated fatty acid ngu-1: 1: 1, okuyinhlanganisela elinganiselayo yenyama ebomvu, inhlanzi, namantongomane, okunganciphisa ngempumelelo i-lipids yegazi.

3. I-cholesterol ephansi: yehlisa ukudla kwe-cholesterol.Umthombo we-cholesterol izitho zangaphakathi zezilwane, njengesisu esinoboya, i-louver, namathumbu anamafutha.Kepha ukuthathwa kwe-cholesterol akumele kwenqatshelwe, ngoba i-cholesterol iyinto ebalulekile emzimbeni womuntu, futhi noma ungayithathi, izokwenziwa emzimbeni.

4. I-High-fiber: ukudla imifino emisha, okusanhlamvu, ubhontshisi nokunye ukudla okune-fiber eyengeziwe kuzosiza ukwehlisa i-lipids egazini futhi kwandise ukusutha.Uma ulahlekelwa isisindo, yidla imifino eminingi.

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