Amazinga e-cholesterol aziwa njengenye yezinto eziyingozi kakhulu ezifweni zenhliziyo nemithambo yegazi (“umbulali omningi” emhlabeni wanamuhla). Kodwa, naphezu kweqiniso lokuthi akunzima ukuqapha amazinga e-cholesterol, futhi kwaziwa kabanzi ukuthi yikuphi ukudla okuyehlisayo, abaningi bamane bashaye indiva ukuthi kungenzeka behlise ngokudla okufanele.
Izinga elinconywayo lokusetshenziswa kwe-"cholesterol embi" (LDL) ngosuku alikho ngaphezu kwe-129 mg, futhi kubantu abasengozini (ababhemayo, labo abakhuluphele ngokweqile noma abanofuzo lwezifo zenhliziyo) - ngaphansi kuka-100 mg. Lo mkhawulo akunzima ukweqa uma udla ukudla okusha nokunempilo kuphela - kodwa cishe akunakwenzeka uma ukudla kufaka ukudla okusheshayo nenyama. Okunye kokudla okuzuzisa kakhulu ukwehlisa amazinga e-cholesterol "embi" yimifino - lokhu kuqinisekiswa yimiphumela yocwaningo lwakamuva.
Yonke inkomishi engu-3/4 yemifino ekudleni inciphisa izinga le-cholesterol embi ngo-5%, ngenkathi ikhulisa i-cholesterol enhle, futhi ngaleyo ndlela ivimbele ngempumelelo uhlobo lwe-2 yesifo sikashukela, odokotela banamuhla bathole. Ngesikhathi esifanayo, lesi samba se-legumes sinciphisa ingozi yezifo zenhliziyo ngo-5-6%. Ngokudla okuningi, izinzuzo zezempilo ziyahlangana ngokwemvelo.
Ngalo mqondo, imifino, equkethe inani eliphezulu lamaprotheni kanye ne-fiber yokudla, kanye ne-iron, i-zinc, amavithamini B kanye ne-phosphorus, iwuhlobo "lwenye indlela" noma oluphambene ngokuqondile nokudla kwenyama - okwaziwa ukuthi kuqukethe inani elirekhodiwe lokudla. i-cholesterol, kanye nedatha evela ezifundweni eziningi iholela ezifweni zenhliziyo.
Ungadla ama-legumes, yiqiniso, hhayi kuphela abilisiwe (ngendlela, apheka ngokushesha kakhulu ku-boiler kabili) - kodwa futhi: • Kusoso we-spaghetti; • Esobhoni; • Ku-saladi (eyenziwe ngomumo); • Ngendlela yokunamathisela ama-sandwich noma ama-tortilla - kulokhu udinga ukugaya ubhontshisi ophelile kanye nembewu ye-sesame ku-blender; • Ku-pilaf nezinye izitsha eziyinkimbinkimbi - lapho abantu abangadli imifino basebenzisa inyama.
Nokho, ungajahi ukuzama ukwehlisa i-cholesterol “embi” ngo-100% ngokupheka ibhodwe likaphizi lonke! Ukusetshenziswa kwe-legumes kuvame ukunqunyelwa izici zomuntu ngamunye zokugaya ukudla. Ngamanye amazwi, uma ungahlali endaweni ekude yaseNdiya futhi ungajwayele ukudla okusanhlamvu nsuku zonke, khona-ke kungcono ukwandisa ukusetshenziswa kwabo kancane kancane.
Ukuze kuncishiswe izakhiwo ze-legumes ezenza igesi, zifakwe ngaphambili okungenani amahora angu-8 kanye / noma izinongo ezinciphisa ukwakheka kwegesi zengezwa ngesikhathi sokupheka, i-azhgon ne-epazot ("itiye lamaJesuit") zinhle kakhulu lapha.