Umzimba womntu ngokwawo uvelisa i-cholesterol, efuna ukuba isebenze ngokuqhelekileyo. Ingxaki yinto edla rhoqo kwigazi kunokugqithiseleyo kwe-cholesterol, eyenza ukuphuhliswa kwe-atherosclerosis, ukushaywa kwesifo kunye nezifo zentliziyo. Ukutya ngokweqile ukutya okunamafutha, sivusa ukubonakala kwe-cholesterol engaphezu kweempahla zethu. Ekuphumeni kwegazi, i-cholesterol ibopha kwiimodeli zeprotheni, ngaloo ndlela zenza iintlobo ezahlukeneyo zeepoprotein. Ezi zixhobo ze-biological zihlelwa ngumxholo wezilwanyana eziphezulu kunye neeprotheni eziphantsi kwazo. Iipopoproteins eziphezulu zineeprotheyini ("entle" i-cholesterol). Zizintlu, i-compact microparticles ezithwala i-cholesterol engaphezu kwesibindi. Esibindi, i-cholesterol eyongeziweyo iguqulwa kwaye i-bile ixoshwa ngendlela ye-bile. Iipoproteins eziphantsi kweeprotheni zinamaphrotheni angaphantsi, zikhulu kunye neengxube ezincinci. Uninzi uhlala uzama ukuhlala emzimbeni, ukubeka kwiindonga zemirhoxo nokudala izithintelo zokuhamba kwegazi ngokuqhelekileyo. Ngenxa yoko, i-clots yegazi yenziwe, igalelo lomngcipheko we-coronary disease. I-lipoprotein ephantsi kakhulu ibizwa ngokuba yi "cholesterol" embi. Ngoko indlela yokutya ngokufanelekileyo xa une-cholesterol ephezulu?
Ubungakanani bomxholo weepoprostin eziphezulu kunye neephantsi emzimbeni womntu ahlukileyo kwaye zixhomekeke kwimimandla yezofuzo, kwizifo ezidibeneyo kunye nendlela yokuphila komntu. Iipoprostin eziphezulu kakhulu, ziphantsi kweengxaki zempilo. Ukubunjwa kweepoprostini ezincinci zixhaswa yizinto ezinjalo: ukuzala, ukukhululeka, ukutshaya, isifo sikashukela, uxinzelelo.
Ukuphucula ngokuphawulekayo ukubala kwegazi kunye nokulwa "i-cholesterol embi" iya kunceda ukugcina ukutya. Umgaqo wayo ulula: gwema ukutya i-cholesterol kunye namafutha agcwele.
Kunconywa ukunciphisa ukusetyenziswa kwemfuyo yezilwanyana, qiniseka ukuba inxalenye yakho yansuku zonke yenyama ayidluli igramu ezili-100. Inyama ifanelekile ukuncika - inkukhu okanye inyama yenkomo, inqanawa yeentaka kufuneka isuswe. Ukhohlwe malunga nobukho bee-sausages kunye nokutya okutshaya-yidla inyama yemvelo.
I-mayonnaise, ukhilimu omuncu omncuba kunye nebhotela ekusetyenzisweni kumlinganiselo omncinci. I-Butter - ingabi ngaphezu kwama-10 amagremu ngosuku. Iimveliso zobisi ziphantsi nje ngeoli ephantsi.
Izityalo - ungenza nantoni na. Izityalo zihlobo lwesinkwa kunye nesobho. Ilayisi ikhetheka kakhulu. Ukuhluma ikakolweni kuncedo.
Gwema ukutya okuthosiweyo, ukhetho olunikezelwe ukupheka okanye ukupheka. Kuyathakazelisa ukuba, ngokwezifundo zakutshanje, ukusetyenziswa kwamaqanda enkukhu ekudleni akuchaphazeli ixabiso le-cholesterol egazini.
Iingcali ezikwimihlaba ye-dietetics ye-cholesterol ephakamileyo iphakamisa ukutya kunye ne-high fiber content, ukwenzela ukuba ipesenteji yeekhalori ngamanqatha angaphezulu kwe-20-30% yemigangatho yansuku zonke. I-Fiber iyamkela i-cholesterol kwaye inqanda ukuxhamla kwayo kwisigxina sesisu.
Musa ukutya ukutya kwi-tshokoleta kunye neesekese, amaqebelengwane, i-jam, ice cream kunye namaqebelengwane.
Ibonisa ukusetyenziswa kwemifuno, iziqhamo, izityalo ezingekho i-cholesterol kunye nenani elikhulu lefiber. Xa ukhetha ukutya, khetha i-fiber-containing containing soluble: iipulo, i-grapefruit, i-carrots, i-legumes, iklabishi kunye ne-oatmeal.
I-anyanisi kunye neegali ezinomdaka kakhulu kunciphisa izinga le-cholesterol, ngoko kuyafaneleka ukubandakanya nabo ekudleni kwansuku zonke. Iidiliya eziqukethe i-flavonoids elukhumbeni zinokunceda ekunciphiseni kakhulu i-cholesterol. I-Beet kunye ne-beet juice, izithelo ze-avocado nazo ziyanceda.
Gwema ukutya nokucwenga. Ukupheka, amafutha asele asele ahlala eqinile nakwiqondo lokushisa lokushisa, kunye nefuthe le-oil monounsaturated, umzekelo i-sunflower, i-rapese okanye ioli yeoli. Ioyile ezilinywayo zinenzuzo enkulu-ngenxa yeeprottosterol ezingena ekubunjweni kwazo, ziphazamisa ukutshatyalaliswa kwe-cholesterol kwisigca esiswini. Kuye kwaxelwa ukuba ukusetyenziswa kwemilinganiselo emodareyithwe yamafutha e-monounsaturated ekudleni okunjengembewu kunye neentongwane kunokunciphisa inqanaba "le-cholesterol" embi. Ioli edibeneyo kunye nokongezwa kwembewu yefelk yomhlaba kunye nendawo eboniswayo. Kunconywa ukuzalisa ama-saladi ngeoli yeoli kunye nokongezwa kwerayisi yelamula.
Ngenjongo yokuthintela ukukhusela izifo zentliziyo, izazi zezilwanyana zincoma ukusebenzisa inhlanzi enamafutha. Iqukethe i-omega-3 i-polyunsaturated fatty acids, eyanciphisa i-cholesterol "embi" kwaye ihlaziya i-metabolism ye-fat. Iintsuku zentlanzi kufuneka zibe ngama-3-4 amaxesha ngeveki. Kuyamangalisa ukuba ama-Eskimos, ekudleni apho iintlanzi zihlala khona, azihlupheki kwi-atherosclerosis nonke. Ungasebenzisa kwakhona ioli yeentlanzi. Kunconywa ukuba kudliwe kwiincinci ezincinane zonke iiyure eziyi-3-4.
Inendima ebalulekileyo ekunciphiseni izinga le-cholesterol idlala ngamavithamini, i-microelements kunye neemaminerali. Eyona nto ikhethiweyo kule ndlela i-vithamini A, E, C, i-vithamini, i-L-carnitine, i-selenium, i-chromium, i-pantetine, i-zinc kunye ne-calcium.
Kuyinto enqwenelekayo ukuncedisa ukutya okunempilo kunye nokunyangwa kwamanzi. Ukuthintela nokuthintela unyango: i-rose rose, hawthorn, i-corngmas, i-horsetail, i-mint, i-motherwort, i-buckthorn. Ngoku uyazi indlela yokutya ngokufanelekileyo kunye ne-cholesterol eyandayo kwaye uya kudla kuphela ukutya okuncedo.
Zinike umsebenzi oqhelekileyo wokusebenza ngokomzimba kwimisipha, okungenani imizuzu engama-40 ngosuku.
Gwema iimeko ezixinzelelekileyo kwaye uthi ukuyeka ukutshaya. Ncitshiswe ukusetyenziswa kwekhofi. Ukujonga rhoqo umgangatho we-cholesterol egazini, yenza uhlalutyo olunzulu lwegazi lipids. Oku kuya kukunceda ulungise utshintsho kunye nendlela yokuphila.
Yimpilo!