Ukuzikhusela ekuphuhlisweni kwezifo zesimo senhliziyo, kuyacetyiswa ukubandakanya ukutya okutya okunciphisa i- cholesterol . Izibalo zithi xa umzimba ugcwele ngokwaneleyo, izinga le-cholesterol liwela ngo-30%.
Ngukuphi ukutya okunciphisa i-cholesterol "engalunganga"?
I-cholesterol yahlula yaba luncedo kwaye inobungozi. Kuboniswa ukuba owokuqala unceda ekudalweni kweeseli ezintsha, kwaye okwesibini kuphazamisa ukujikeleza kwegazi, ukudala "iiblothi" kwiindonga zeempahla kwaye kukhokelela kwi-atherosclerosis. Umphambili oyintloko ukhangelwa ukukhangela amafutha azalisiweyo, okomzekelo, kwi-bhotela, amafutha eengulube, inyama e-mafutha, i-by-product kunye neminye imikhiqizo.
Kukho ukutya okuhlambulula imithwalo yegazi ye-cholesterol:
- IiKaroti . Ukusebenzisa imifuno emi-2 yemigodi ngemini ezimbini, i-cholesterol yezinga liyancitshiswa ngu-15%.
- Utamatisi . Iifom e-2 nje ngosuku lwejusi elitsha liza kukunika i-dose yemihla ngemihla ye-lycotene, i-pigment ekhethekileyo "ye-cholesterol antidote".
- Garlic . Ku luncedo ngenxa ye-alliin, nguye ojongene novumba oluthile lomhlaza.
- Nuts . I-dose eyaneleyo yokunciphisa i-cholesterol "engalungile" kukusetyenziswa kwe-60 g yokutya okunciphisa i-cholesterol. Iipatheni ezifuna ukufunwa zifunyenwe ngexesha lokufunda, i-cholesterol enye emzimbeni, iphakamileyo isiphumo.
- Iifama . Ukusetyenziswa kwama-300 amagremu emifuno echitshiweyo kulo lonke inyanga kuya kukulondoloza ukusuka kwikota ye-cholesterol yonke.
- Iintlanzi ezinobuthi . I-Omega-3 iyamelana ngokuthe ngqo nale ngxaki.
Ziziphi iimveliso ezinokunciphisa i-cholesterol:
- Ii-almond kunye namanqatha.
- Ioli yeoli.
- Imbewu eyahlukileyo.
- I-avovoc.
- I-Salmon ibomvu okanye i-sardines.
- Iibhere.
- Amagilebhisi. Ngenxa yokubuyisela kwakhona inani le-cholesterol enyukayo, kwaye ububi buyehla.
- I-oat flakes kunye ne-grains epheleleyo.
- Iibhontshisi kunye nezinye iimveliso zesoya. Ukutshintsha inyama ngokukhawuleza, ubukho befiber bubangela i-cholesterol ephantsi.
- Iklabishi emhlophe. Uncedo nangaliphi na uhlobo ekudleni kwansuku zonke i-100 gram.
- Uhlobo oluhlaza.
- Imifuno kunye neziqhamo.
Ziziphi ukutya okunciphisa i-cholesterol?
Ukuba i-cholesterol eyingozi ifunyanwa egazini lakho, kufuneka uqale ukulwa nalo ukukhusela ukufakwa kwamacwecwe okuphazamisa ukujikeleza kwegazi. Iimveliso ezinceda i-cholesterol ephantsi kufuneka ifakwe kwimenyu yemihla ngemihla.
- I-Oatmeal kunye nezinye izityalo - ngenxa yefiber, e-flakes, zibophe i-cholesterol esele kwiphepha lokutya, ungavumeli ukuba ungene egazini.
- Iintlobo zezixhobo zomshosha-mzimba wendalo, abalwe ne-cholesterol. Amaapile aya kususa izinto eziyingozi, igromegranate iya kucoca iindonga zeempahla.
- Amajikijolo-ukukhusela iseli kwi-cholesterol kunye ne-radicals yamahhala. Ncike kwiidiliya, iiblueberries kunye neerberberries.
- Amantongomane - monounsaturated fatty acids aza kunceda ukugcina izinga eliqhelekileyo le-cholesterol. Izinga lemihla ngemihla li-50 g.
- Imifuno - iqukethe i- fibre , ii-vitamini, i-folic acid kunye ne-pectin konke oku kuya kucoceka umzimba kwaye kunike amandla.
- Iintlanzi zasemanzini - iintlanzi zaselwandle ngoncedo lwe-iodine kunye nama-acid acids aziyi kunika nayiphi na ithuba kwiiplati. I-Thrombi isusa ngokupheleleyo i-sea kera.
Khumbula ukuba isibambiso sempilo sisemidlalo kunye nokutya okunempilo. Ziziphi iimveliso eziza kunceda ukunciphisa i-cholesterol esele siyayazi, ngoku masifunde indlela yokubonelela ngayo umzimba ngoncedo olongezelelweyo kulo mlo.
Oko kufuneka uyenze ukunciphisa inani le-cholesterol egazini:
- Ulawulo lomzimba. Kuboniswa ukuba zonke iikhilogram 0.5 zandisa izinga le-cholesterol ngamaxesha amabini. Ukutya okuchanekileyo kuqulethe i-75% yemifuno, iziqhamo kunye nezityalo kunye ne-25% kuphela yemveliso yobisi kunye nenyama.
- Ukunciphisa ubuncinane ukusetyenziswa kwamafutha. Buyisela inyama ebomvu, i-cheeses, ibhotela nenhlanzi, inkukhu kunye neoli yeoli.
- Uthande ioli yeoli, iquka i-monounsaturated fat, eyiluncedo kakhulu emzimbeni.
- Ukunciphisa inani lamaqanda adliwe. Izidlo zivumela ii-3 iimpumelelo. ngeveki.
- Musa ukuvumela ukuphuhliswa kweenguqu ze-atherosclerotic, unamathela ekudleni konke ixesha.