I-anti-cholesterol yokudla. 8 imikhiqizo enconyiwe

Amazinga e-cholesterol aphakeme kufanele asishukumisele ukuba siphile ngendlela enempilo. Isinyathelo sokuqala kule ndlela ukusungula nokulandela ukudla okusha. I-cholesterol ephakeme ingaholela ezifweni eziningi ezimbi, iqongelela iminyaka emithanjeni yethu yegazi. Umphumela oyingozi kakhulu wesimo sesikhathi eside se-cholesterol ephakeme ukuhlaselwa yinhliziyo.

I-anti-cholesterol yokudla

I-cholesterol ephakeme ngokuvamile iwumphumela wokudla okunganele kwansuku zonke. "Ukushintshela" emikhiqizweni enempilo engcono yenhliziyo yethu nesimiso sokujikeleza kwegazi kungasebenza izimanga lapha. Ngeshwa, nakuba abantu basePoland abangaphezu kuka-70% belwa ne-cholesterol ephakeme, oyedwa kuphela kwabathathu onquma ukushintsha kakhulu ukudla kwakhe abe ukudla okulwa ne-cholesterol.

Yini okungafanele idliwe nge-cholesterol ephezulu?

• Okokuqala, kufanele uyeke inyama, i-offal (izinso, izinhliziyo, izilimi) neminye imikhiqizo yezilwane, kuhlanganise namaqanda.
• Nge-cholesterol ephakeme, kunconywa ukuthi udle inani elincane lama-acids agcwele amafutha ngangokunokwenzeka.
• Ibhotela nesinqumelo nakho kwenyusa kakhulu amazinga e-cholesterol embi nephelele.

Imikhiqizo enconyiwe nezitsha ongazidla

1. Phakathi kwamafutha, kunconywa ukusebenzisa amafutha e-rapeseed noma amafutha omnqumo. Esikhundleni sebhotela, kungcono ukhethe imajarini elula.
2. Inyama ingashintshwa ngenhlanzi, equkethe inani elikhulu lokudla okunempilo futhi engathinti kabi amazinga e-cholesterol.
3. Kuyafaneleka futhi ukudla amantongomane nembewu yethanga, ubhekilanga nezinye izinhlamvu.
4. Imenyu yomuntu ozama ukwehlisa izinga le-cholesterol embi akufanele intule isesame. Iqukethe ama-phytosterols anikeza impilo avimbela ukumuncwa kwe-cholesterol embi kuwo wonke uhlelo lokugaya.
5. Uma ungayidli inyama, kungenzeka ukuthi awunawo amaprotheni. Ngakho-ke, kufanelekile ukudla imikhiqizo yezitshalo equkethe iningi lazo, okungukuthi, ama-chickpeas, udali, ubhontshisi noma uphizi.
6. Imifino emisha iyinzuzo kakhulu empilweni yabantu abalwa ne-cholesterol. Isithako esibaluleke kakhulu esiza ukwehlisa i-cholesterol i-fiber yokudla.
7. Ingabe kufanelekile ukuzama isithelo? Ngezikhathi ezithile, kunjalo, kodwa awukwazi ukweqa ngokusetshenziswa kwabo, ngoba banoshukela omningi. Phakathi kwezithelo, okubomvu nokuwolintshi, okufana ne-grapefruit namawolintshi, kunconywa ikakhulukazi.
8. Lapho ufinyelela isinkwa, kufanelekile ukukhetha isinkwa esigcwele okusanhlamvu, esiqukethe inani elikhulu le-fiber.