Okuqukethwe
I-cholesterol ephakeme yegazi ingesinye sezici ezinkulu kakhulu zokuthola isifo senhliziyo nemithambo yegazi.
Ikholesterol uqobo aluyongozi emzimbeni futhi ludingekile nakwizinqubo eziningi ezibalulekile. Kodwa-ke, inani elingaphezulu kwalolu ketshezi luyakwazi ukugoqa ezindongeni zemithambo yegazi futhi luvaleke.
Ngakho-ke, ekuvikeleni ochwepheshe besifo senhliziyo nemithambo yegazi bancoma ukungazibandakanyi nokudla okunothile ku-cholesterol.
Malini
Umzimba womuntu udinga cishe i-1000mg ye-cholesterol nsuku zonke.
Ingxenye enkulu yayo - cishe amaphesenti angama-80 - ikhiqizwa ngumzimba. Enye ingxenye ye-cholesterol umuntu ayithola emikhiqizweni yezilwane: inyama nemikhiqizo yobisi.
Ukudla kwezitshalo: imifino, izithelo noma imikhiqizo yokusanhlamvu - ayinayo i-cholesterol nhlobo.
Ochwepheshe bokuphila okunempilo bancoma ukuthi kudliwe kungabi ngaphezu kwama-300 mg we-cholesterol ngosuku.
Ukudla okune-cholesterol eningi
1. Iningi le-cholesterol litholakala ku inyama enamafutha - inyama yenkomo nengulube. Gwema ukuthenga isifuba esinamafutha, intamo, izingulube zezingulube, izimbambo nokunye ukusikwa kwesidumbu, okuqukethe amafutha amaningi.
Khumbula ukuthi inani elikhulu wamafutha afihliwe iqukethe ngisho nethenda yengulube. Okunye okuhle kulo mkhiqizo kungaba yinkukhu engenamafutha neTurkey.
2. Gwema ukukhohlisa okunjalo njengesibindi, amaphaphu nobuchopho. Engxenyeni eyodwa (cishe u-200 g) ingaqukatha ingxenye enkulu yezidingo zansuku zonke ze-cholesterol.
3. okuqukethwe okwandisiwe kwamafutha agcwele ne-cholesterol ku inyama esetshenzisiwe: ham, isoseji, isoseji, inyama nenyama ekheniwe.
Ngisho nesoseji elibilisiwe ngaphandle kokufakwa kwamafutha aqukethe amafutha afihliwe. Ngaphezu kwalokho, le mikhiqizo inosawoti omningi.
4. I-cholesterol eningi ingafihlwa kuyo izinkukhu ezinamafutha - ihansi, noma idada. Gwema ukuthosa lokhu kudla ngamanoni, usike amafutha amaningi bese ukhetha inyama emnyama esifubeni noma emilenzeni yezinyoni, uwasuse esikhunjeni.
5. Amaqanda avame ukusolwa nge-cholesterol eyeqile. Kodwa-ke, uma kuqhathaniswa nenyama enamafutha, ayikho kangako le nto kumaqanda.
Kodwa-ke, ochwepheshe batusa ukukhawulela ukusetshenziswa ku- iqanda elilodwa ngosuku, noma lungisa ukudla usebenzisa abamhlophe beqanda kuphela. Ukulahla ngokuphelele ukusetshenziswa kwamaqanda akukhuthazwa: aqukethe izakhi zomzimba eziningi.
6. Abaphakeli abakhulu be-cholesterol - ibhotela, ushizi, ukhilimu omuncu neyogathi enamafutha, okuvame ukuba nenani elikhulu likashukela ongeziwe.
Ongoti bezokudla batusa ukuthi kudle ubisi lwe-skim noma olunamafutha aphansi neminye imikhiqizo yobisi equkethe amaphesenti angeqile kwamaphesenti amabili nengxenye.
7. Isabelo sebhubesi se-cholesterol esemzimbeni womuntu siyezwana imikhiqizo eseqediwe, amakhekhe ezimboni, ama-dessert nokudla okusheshayo. Le mikhiqizo iqukethe amafutha e-TRANS, kanye nenani elikhulu lamafutha agcwele.
Ungakunikela kanjani ukudla okunothile ku-cholesterol?
1. Susa ekhishini konke ukudla okunamafutha agcwele: Amajarini, imikhiqizo eseyiphelile, amasoseji nezimpahla ezisemathinini, ukudla okulula namabhisikidi. Uma le mikhiqizo ingekho ekhaya, awukwazi ukuyidla.
2. Esitolo uyakhumbula umthetho "wemingcele". Ngokuvamile izithelo ezintsha, imifino, inyama enomzimba omncane kanye nemikhiqizo yobisi enamafutha aphansi iseduze kwezindonga, futhi ukudla okugayiwe, okufakwe emathinini kanye nemikhiqizo eseqediwe kusezindaweni zangaphakathi zesitolo. Kufanele “uhambe eduze nodonga” ngokwezwi nezwi.
3. Njalo Thenga imifino emibili noma izithelo ezintsha ongakazami noma ongazange uthenge isikhathi eside. Ama-apula, amajikijolo, ubhanana, izaqathe, i-broccoli ingumthombo obalulekile we-fiber, eyehlisa i-cholesterol egazini.
4. Funda ngokucophelela ukwakheka komkhiqizo. Amafutha amaningi nama-calories akhombisa ukuthi ekupakisheni kokudla okungaba ne-cholesterol eningi kakhulu.
5. Yenza ubungane amafutha angasetshenziswanga. Abacebile ngamavithamini no-omega-3 kuphela, kepha bane-cholesterol ephansi. La mafutha atholakala kumantongomane, izinhlanzi zasolwandle, uwoyela womnqumo kanye nembewu ye-sunflower.
6. Ekudleni kufanele kufakwe imikhiqizo eyenziwe ngezinhlamvu ezigcwele. I-fiber equkethe isiza ukubopha i-cholesterol eyivimbela ukuthi ingangeni egazini.
7. Ungayeki. Funda ukukhetha ukudla okulungile. Inkukhu enamafutha aphansi efanelekayo, iTurkey nenyama yenkomo engenamafutha. Ungadla futhi nezinhlanzi zasolwandle, eziqukethe amafutha angasetshenziswanga.
8. Yenza izithelo nemifino kube yingxenye ebalulekile ekudleni kwakho. Anamafutha amancane kakhulu, anama-calories aphansi futhi aqukethe inani elikhulu lamavithamini.
Okubaluleke kakhulu
Ukugwema i-cholesterol eyeqile ekudleni, khetha inyama engenamzimba, tshala ukudla futhi uyeke inyama elungisiwe.
Okuningi ngokudla okuphezulu ekubukeni kwe-cholesterol kuvidiyo engezansi:
