I-cholesterol ayiyona into engokwemvelo yoketshezi oludakayo, olunezimbilini zomzimba zomzimba wethu. Ingxenye ye-cholesterol isakhiwe esibindi, kodwa iphesenti enkulu itholakala ekudleni.
Lesi sigaba, njengabanye bonke emzimbeni wethu, sithatha indawo yaso ebalulekile. I-cholesterol iyadingeka ekukhiqizeni u-vitamin D, kanye namahomoni ahlukahlukene, kuhlanganise nokuzalwa komzimba wesifazane. Idlala indima ebalulekile emisebenzini yobuchopho kanye nesistimu yomzimba. "Khona-ke kungani kubhekwa njengengozi futhi ufuna ukulahla?" - uyabuza.
Iyiphi i-cholesterol eyingozi?
Futhi umonakalo we-cholesterol uqala ngokunyuka kokuqukethwe kwawo emzimbeni wethu. Ngemuva kwakho konke, njengokungathi kukho konke, isilinganiso sidinga lapha. I-cholesterol ithathwa ngegazi ngesimo samakhemikhali athile - ama-lipoprotein ezinhlobo ezimbili: ukuphakama okukhulu nokuphansi. Ngakho-ke, inhlanganisela engalungile yalezi zinhlanganisela, noma ngokumane nje ngokudlula uketshezi lwe-cholesterol emzimbeni, ishintsha isenzo sayo kokuhle kuya esibi.
Ngakho-ke, ucwaningo oluningi luye lwabonisa ukuthi ukuthuthukiswa kwezifo zenhliziyo kushukunyiswe umsebenzi okhulayo we-lipoproteins ephansi. Futhi iphuzu lonke liwukuthi izingxube ze-cholesterol encane zihamba kancane kancane kunamakhemikhali anesisindo esiphakeme. Ngenxa yalokho, ukubambezeleka kwabo ezindongeni zemikhumbi kungaholela ekubunjweni kwamacwecwe, futhi, kamuva, ama-clots egazi. Isifo esibangelwa isilinganiso esingalungile se-lipoproteins sibhekwa ngokuthi i-atherosclerosis yezwi elingathandeki - ukuqina kwama-arterium.
Izinga elivamile le-cholesterol egazini akufanele lidlule 200 ml per deciliter.
Okuqukethwe kwe-cholesterol ekudleni
Yiqiniso, uma kwenzeka isifo, kufanele siphathwe. Kodwa ukuze ungakhokheli kulokhu, kungcono ukulalela manje ukudla nokuphila kwakho. Futhi imithi yokuvimbela i-cholesterol ilula kakhulu: hambisa okuningi udle kahle. Yidla okulungile akusho ukunamathela kokudla okuqinile, kwanele ukumane ucabange i-cholesterol ekudleni. Ukuze senze lokhu, sinikeza ipuleti elula, ekhombisa ukuthi yikuphi ukudla okuqukethe i-cholesterol.
Ithebula lokuqukethwe kwe-cholesterol ekudleni
| Imikhiqizo | | I-Cholesterol mg / 100 g yomkhiqizo | Yini engayenza | Yini engavunyelwe |
|---|---|---|---|
| Imikhiqizo yenyama | Inkomo - 80 Ingulube - 90 IWundlu -98 Goose - 90 Rabbit - 90 Isibindi - 80 Inkukhu - 80 I-sausage ibilisiwe - 50 | Inkukhu, u-turkey, unogwaja, inyama yenkomo ephilile, isobho elibilisiwe, ham ngaphandle kwamafutha | Amanani amafutha amaningi, amafutha, inyama ebhemayo, isobho elinamafutha, isikhumba senkukhu |
| Izinhlanzi nezilwane zasolwandle | Amamaki angabi amafutha (ok.2%) - 54 Inhlanzi yama-oily (ngaphezulu kuka-12%) - 87 | Izinhlanzi zasolwandle, ama-shrimp, ama-squid | Ukudoba amahlanzi amanzi akufanele kukhiwe, kepha kubhaka |
| Imikhiqizo yobisi | Ubisi (okuqukethwe kuka-fat 3%) - 14 I-Kefir (1%) - 3.2 Ukhilimu omuncu (10%) - 100 I-Butter - 180 Ushizi owenziwe - 62 I-hard hard - 80-120 I-cottage shizi (8%) - 32 I-Curd (18%) - 57 | I-Kefir, i-fat cottage shies, ama-yogurts, i-milk pasteurized, ama-fat-fat cheeses | I-cream, amafutha amaningi ushizi, ubisi oluncibilikisiwe, ubisi powder, ukhilimu omuncu omuncu |
| Amaqanda | Iqanda le-Yolk - 250 I-egg emhlophe - 0 | Amaqanda amhlophe angadliwa amaningi | Uma i-cholesterol egazini iphezulu, sebenzisa i-isikhupha samaqanda ngokungajwayelekile |
| Izithelo zemifino | - | Ungadla ngaphandle kwemingcele | Okungenakusiwa okuthosiwe |
| Amantongomane nembewu | - | Ungadla ngaphandle kwemingcele | Okungcono hhayi okuthosiwe, kodwa okusha |
| I-soups | - | Izinhlanzi nezinhlanzi zemifino | With inkukhu kanye inyama broths kumele asuse foam |
| Izifundo zesibili, izitsha zangasese | - | Izitshalo nezitshalo | Okungenani, i-pasta enomzimba, amazambane othosiwe, i-pilaf enamafutha, konke okuthosiwe namafutha |
| Amafutha | - | Olive, ummbila, ukhukhunathi, i-sunflower, i-sesame nabanye | Amafutha omquba angasetshenziswa ngaphandle kwemingcele |
| Imikhiqizo yamabhakede | Isinkwa esimhlophe nesinkwa - 200 Izibhamu nemikhiqizo ye-confectionery, kuye ngohlobo - kusuka ku-70 | Isinkwa esivela esidlweni sokugaya, isinkwa nge-bran, isinkwa, isinkwa esivela kufulawa we-rye, isinkwa esinamahlamvu okusanhlamvu | Isinkwa esivela kufulawa omhlophe wekolweni cishe sinqunyelwe, ngokulandelana, imikhiqizo ye-confectionery |
Njengoba ubona, ukudla okuqukethwe okuphezulu kwe-cholesterol konke kunamafutha futhi okuthosiwe. Awucabangi ukuthi lezi zimiso ngandlela-thile zifana nemigomo yokudla okunengqondo? Ngempela, konke kunokuqala kokuqala. Kunconywa ukuthi ulandele imithetho ethile elula:
- unike isifiso esibindi, kodwa hhayi othosiwe;
- Kuyinto efiselekayo ukunciphisa ukusetshenziswa kokudla okunamafutha, kufaka phakathi inyama enamafutha;
- okungenani kanye ngesonto kufaka phakathi kwezinhlanzi zakho zokudla nezinye izilwane zasolwandle;
- sithele phezu kwendlovu, imifino namantongomane;
- ukukhipha inyama, izimbungu, ama-chips, amafriji;
- ukunciphisa ukusetshenziswa kwama-biscuits, isinkwa esimhlophe, kanye namaswidi.
Ungakhohlwa ukuthi ukudla okunomsoco akukhawulelwanga kuzo zonke izinto, ngoba izici ezithinta ukuqoqwa kwe-cholesterol ngokweqile, ziyindlela yokuphila yangasese nokubhema. Ngakho, ukuvimbela kufanele kwenziwe kwinkimbinkimbi. Ukuhamba, ukuyeka ukubhema kanye no-chips! Kulula kakhulu, ufuna nje.