Ukuze uzivikele ekuthuthukiseni izifo zesimiso senhliziyo, kuphakanyiswa ukuthi ufake phakathi kokudla okudliwayo okunciphisa i- cholesterol . Izibalo zithi uma umzimba ugcwele ngokwanele, izinga le-cholesterol liwela ngo-30%.
Yikuphi ukudla okunciphisa i-cholesterol "embi"?
I-cholesterol ihlukaniswe ibe yusizo futhi iyingozi. Kubonakala ukuthi owokuqala usiza ekwakheni amangqamuzana amasha, kanti okwesibini kuphazamisa ukujikeleza kwegazi, kudala "amabhuloho" ezindongeni zezimpahla futhi kuholela ekutheni i-atherosclerosis. Isizathu esiyinhloko sibhekwa njengokusesha kwamafutha agcwele, okungukuthi, ku-ibhotela, amafutha enyama yengulube, inyama enamafutha, ngemikhiqizo kanye neminye imikhiqizo.
Kukhona ukudla okuhlanza imithwalo yegazi ye-cholesterol:
- Izaqathe . Ukusebenzisa imifino emibili ye-orange ngosuku izinyanga ezimbili, izinga le-cholesterol linciphisa ngo-15%.
- Utamatisi . Izindebe ezimbili kuphela ngosuku lomusi omusha omisiwe ozokwenzela umthamo wansuku zonke we-lycotene, i-pigment ekhethekile ebizwa ngokuthi "i-anti-cholesterol antidote".
- I-garlic . Kuwusizo ngenxa ye-alliin, yilowo ophethe iphunga eliqondile lemifino.
- Amantongomane . Umthamo okwanele wokunciphisa izinga "cholesterol" elibi ukusetshenziswa kwe-60 g yalezi zokudla ezinciphisa i-cholesterol. Amaphethini okufuna ukwaziwa asungulwa ngesikhathi sokutadisha, i-cholesterol eyengeziwe emzimbeni, iphakamisa umphumela.
- I-Peas . Ukusetshenziswa kwamagremu angu-300 yemifino ehlanjululwa kuyo yonke inyanga kuzokulondoloza kusuka engxenyeni ye-cholesterol yonke.
- Izinhlanzi ezinamafutha . Omega-3 acids alwe ngokuphelele le nkinga.
Imiphi imikhiqizo enganciphisa i-cholesterol:
- Ama-alimondi kanye namakhaya.
- Amafutha omnqumo.
- Imbewu ehlukene.
- I-avocado.
- I-Salmon ibomvu noma i-sardine.
- Amajikijolo.
- Amagilebhisi. Ngenxa yokuphindaphinda inani le-cholesterol enyukayo, futhi kubi kwehla.
- Ama-oat flakes kanye nezinhlamvu ezigcwele.
- Ubhontshisi kanye neminye imikhiqizo ye-soy. Ukuthatha inyama kalula, ukutholakala kwe-fiber kusiza i-cholesterol ephansi.
- Iklabishi elimhlophe. Ewusizo nganoma yiluphi uhlobo ekudleni kwansuku zonke amagremu angu-100.
- Uhlobo oluvuthiwe.
- Imifino nezithelo.
Yikuphi ukudla okunciphisa i-cholesterol?
Uma i-cholesterol eyingozi iyatholakala egazini lakho, udinga ukuqala ukulwa nalo ukuvimbela ukwakheka kwamacwecwe okuphazamisa ukujikeleza kwegazi. Imikhiqizo esiza i-cholesterol ephansi kufanele ifakwe kwimenyu yansuku zonke.
- I-oatmeal kanye nezinye okusanhlamvu - ngenxa ye-fiber, e-flakes, ibopha i-cholesterol kakade emkhakheni wokudla, ungawuvumeli ukuba ungene egazini.
- Izithelo ziyi-antioxidants yemvelo, i-fighters ene-cholesterol. Ama-apula azosusa izinto eziyingozi, i-pomegranate izohlanza izindonga zemikhumbi.
- Amajikijolo - avikela amaseli kusuka ku-cholesterol nama-radicals mahhala. Ncike phezu kwamagilebhisi, ama-blueberries nama-strawberries.
- Amantongomane - i-monounsaturated fatty acids izosiza ukugcina izinga elivamile le-cholesterol. Izinga lansukuzonke liyi-50 g.
- Imifino - iqukethe i- fibre , i-vithamini B, i-folic acid ne-pectin konke lokhu kuzohlanza ngokuphelele umzimba futhi kunike amandla.
- Izinhlanzi zasolwandle - izinhlanzi zasolwandle ngosizo lwe-iodine namafutha acids ngeke zinikeze noma yiziphi amathuba ezitshalo. I-Thrombi isusa ngokuphelele i-sea kale.
Khumbula isibambiso sempilo kuyinto yezemidlalo nokudla okunempilo. Imiphi imikhiqizo ezosiza ekunciphiseni i-cholesterol esivele siyayazi, manje ake sithole ukuthi singanikeza umzimba ngomsizi owengeziwe kule mpi.
Okudingeka ukwenze ukuze unciphise inani le-cholesterol egazini:
- Ukulawula isisindo somzimba. Kubonakala ukuthi njalo 0.5 kg ukwandisa izinga le-cholesterol ngezikhathi ezimbili. Ukudla okunembile kuqukethe 75% yemifino, izithelo kanye okusanhlamvu kanye nemikhiqizo yobisi kanye nenyama kuphela engu-25%.
- Nciphise okungenani ukusetshenziswa kwamafutha. Shintsha inyama ebomvu, ushizi, ibhotela ngezinhlanzi, izinkukhu namafutha omnqumo.
- Ukuthanda amafutha omnqumo, kufaka amafutha e-monounsaturated, ewusizo kakhulu emzimbeni.
- Nciphise inombolo yamaqanda adliwe. Izidakamizwa zivumela ama-3 ama-PC. ngesonto.
- Ungavumeli ukuthuthukiswa kwezinguquko ze-atherosclerotic, unamathela ekudleni ngaso sonke isikhathi.