I-cholesterol ayikho into engeyomnxeba wezobisi, oqulethwe kumagumbi omzimba omzimba wethu. Icandelo le-cholesterol lenziwe ngokubambisa kwisibindi, kodwa ipesenteji ephezulu ifunyanwa ekudleni.
Eli candelo, njengabanye bonke emzimbeni wethu, lithatha indawo ebalulekileyo. I-cholesterol iyimfuneko ekuveliseni i-vitamin D, kunye nama-hormone ahlukahlukeneyo, kubandakanywa nesini somzimba. Idlala indima ebalulekileyo kumsebenzi wengqondo kunye nesistim somzimba. "Kutheni kutheni kubonwa njengengozi kwaye ufuna ukuyilahla?" - uyabuza.
Liyingozi nini i-cholesterol?
Yaye ingozi ye-cholesterol iqala ngokunyuka kwimixholo yethu emzimbeni wethu. Emva kwakho konke, njengoko kukho konke, imilinganiselo iyafuneka apha. I-cholesterol ithathwa ngegazi ngendlela yeefomathi ezithile - iipoprostini ezimbini zeentlobo: i-high-density and low-level. Ngoko, ukuvela kokungahambelani kokuhlanganiswa kwezi zixhobo, okanye nje ngokugqithiseleyo kwe-cholesterol emzimbeni, uphendulela isenzo salo kokulungileyo ukuya embi.
Ngako-ke, uphando oluninzi luye lwabonisa ukuba ukuphuhliswa kwezifo ze-cardiovasculars kubangelwa ngumsebenzi okwandisiweyo weepoproteins eziphantsi. Yaye yonke into kukuba i-cholesterol encinci ye-low-density ye-cholesterol iyathunyelwa ngokuthe ngcembe kunezixhobo eziphezulu. Ngenxa yoko, ukulibaziseka kwazo kwiindonga zeempahla kungakhokelela ekubunzeni iiplathi, kwaye, emva koko, iingubo zegazi. Isifo esibangelwa isilinganisi esingalunganga se-lipoproteins sibizwa ngokuba yi-atherosclerosis ye-atherosclerosis - ukuqina kwama-arterium.
Inqanaba eliqhelekileyo le-cholesterol egazini akufanele lidlule kwi-200 ml nganye nge-deciliter.
Umxholo weCholesterol ekudleni
Enyanisweni, xa kwenzeka isifo, kufuneka siphathwe. Kodwa ukuze ungakhokheli kule nto, kungcono ukuhlawula ngoku ukutya kunye nendlela yokuphila. Yaye umyalelo wokuthintela i-cholesterol ilula kakhulu: thutha ngakumbi kwaye udle kakuhle. Ukutya okulungileyo akuthethi ukunamathela kwisondlo esingqongqo, kwanele ukucinga nje nge-cholesterol ekudleni. Ukwenza oku, sinika iplati elula, ebonisa ukuba yikuphi ukutya okuqukethe i-cholesterol.
Itheyibhile ye-cholesterol umxholo wokutya
| Imveliso ... | I-Cholesterol mg / 100 g yemveliso | Yintoni enokuyenza | Yintoni enganyanzelwangayo |
|---|---|---|---|
| Iimveliso zenyama | Inkomo - 80 Ingulube - 90 IMvana -98 Goose - 90 Umvundla - 90 Ibindi - 80 Inkukhu - 80 I-sausage ibilisiwe - 50 | Inkukhu, i-turkey, umvundla, inyama yenkomo, i-sausage ebilisiwe, i-ham engenamanqatha | Amanqaku amaninzi enyama, amanqatha, atshisa inyama, isobho kunye neenqatha, isikhumba senkukhu |
| Intlanzi kunye neelwandle | Iibhola ezingenamafutha (ok.2%) - 54 Intlanzi yezilwanyana (ngaphezulu kwe-12%) - 87 | Ulwandle lwentlanzi, i-shrimp, i-squid | Intlanzi emanzini amaninzi akufanele ifakwe, kodwa ibhaka |
| Imveliso yobisi | Ubisi (umxholo we-fat% 3%) - 14 Kefir (1%) - 3.2 I-cream cream (10%) - 100 I-Butter - 180 Ushizi owenziwe - 62 I-cheese nzima - 80-120 I-Cottage cheese (8%) - 32 I-Curd (18%) - 57 | I-Kefir, i-fat cottage cheese ephantsi, i-yogurts, ubisi olunqatshiwe, i-fat-fat cheeses | I-Cream, amabakala atshisayo weeshizi, ubisi olunamanzi, ubisi lwe-powder, ukhilimu omuncu omuncu |
| Amaqanda | Iqanda le-Yolk - 250 Egg white - 0 | I-white white ingadliwa kakhulu | Ukuba i-cholesterol egazini iphezulu, sebenzisa i-yolk yeqanda kakhulu |
| Iziqhamo zemifuno | - | Ungadla ngaphandle kwemithintelo | Okukhethiweyo akukabiwe |
| Amantonga kunye nembewu | - | Ungadla ngaphandle kwemithintelo | Okukhethiweyo akukabiwe, kodwa kutsha |
| Iisobho | - | Iintlanzi kunye nemifuno yemifuno | Ngenkukhu kunye nama-meat broths kufuneka zisuse i-foam |
| Iikhosi ze sibini, izitya zangasese | - | Izityalo kunye nemifuno | Kwinqanaba elincinci, i-pasta enomzimba, amazambane adikiweyo, i-pilaf enamafutha, yonke edikiweyo kunye neoli |
| Oyile | - | Umnquma, ummbila, ukhukhunathi, i-sunflower, i-sesame kunye nabanye | Ioyile ezivuno zingasetyenziswa ngaphandle kwemimiselo |
| Imveliso yeebhaka | Isonka esingumhlophe kunye nesonka - 200 Iibhonsi kunye nemveliso ye-confectionery, kuxhomekeke kwimihlobo - ukususela kuma-70 | Isonka sisuka kwisidlo sokugaya, isonka kunye ne-bran, isonka, isonka esivela kumgubo we-rye, isonka kunye namaqhamo | Isonka esivela kumgubo omhlophe weengqolowa kulungelelaniswa, ngokulandelanayo, iimveliso ze-confectionery |
Njengoko uyakubona, ukutya okunomxholo ophezulu we-cholesterol kukho konke okunamafutha kunye okuthosiweyo. Ngaba awucingi ukuba le mithetho ngandlela-thile ifana nemigaqo yokutya okunomsoco? Emva koko, yonke into inokuqala. Kucetyiswa kwakhona ukuba ulandele imithetho elula:
- ukhethe okukhethiweyo kwesibindi, kodwa ungabhiwanga;
- Kunqweneleka ukunciphisa ukusetyenziswa kokutya okunamafutha, kubandakanywa inyama enamafutha;
- ubuncinane kanye ngeveki kubandakanya intlanzi yakho yokutya kunye nezinye ivenkile;
- uncike kwi-porridge, imifuno namantongomane;
- ingabandakanyi inyama yokubhema, i-hamburgers, i-chips, i-fries;
- ukunciphisa ukusetyenziswa kwamabhasiki, isonka esimhlophe, kunye neesekese.
Ungazilibali ukuba ukutya akuphelelanga kuyo yonke into, kuba izinto ezibangela ukuqokelela kwe-cholesterol eyingozi, zihlala ngendlela yokuhlala kunye nokutshaya. Ngoko, ukuthintela kufuneka kwenziwe kwinkimbinkimbi. Ukuhamba, ukuyeka ukutshaya kwaye akukho zips! Kulula kakhulu, ufuna nje.