Isondlo esifanelekileyo nge-cholesterol ephezulu

Zonke iimveliso ziqulethe izinto ezinobungozi okanye ezinobungozi, ngoko kubaluleke kakhulu ukugcina umkhondo wento ekungena kuyo. Abantu abaninzi lwe-cholesterol emizimbeni yabo babeka ingozi yokugula, njengoko le nto inamathela kwiindonga zeempahla, okubangele ukuphuhliswa kwe-atherosclerosis. Ukuqhoqhaqhaqhaqhaqhaqhaba yinto esongelwa yintlungu, ukuhlaselwa kwentliziyo, kunye nokuguga kuhamba ngokukhawuleza kwaye kungenakwenzeka. Ukuthintela ukubonakala kwezi zifo, kwaye ngoko ke izinga eliphezulu legazi le-cholesterol, lifanelekile ukunamathela kwimithetho embalwa elula.

Yintoni enokuyenza kwaye ayikwazi ukuyenza?

Isondlo se-cholesterol ephezulu kufuneka ibe nokulinganisela ngokusemandleni. Kodwa okokuqala, kubalulekile ukunciphisa ukunyusa kwamafutha ngokungenani kwisithathu, oku kuthetha ukuba lixesha lokungavumi okanye ukukhawuleza ukusetyenziswa kokutya kwesilwanyana. I-ukhilimu omnandi, ukhilimu, ubisi, ushizi - konke oku kufuneke kube mnqweno kumxholo weoli okanye ukupheliswa ngokupheleleyo. I-Butter kufuneka ikhutshwe, kwaye umnquma wongezwa ekudleni kwakho, njengoko kunceda ukunciphisa izinga le-cholesterol egazini.

Ukutya kwe-cholesterol ephezulu kuqule inyama ekhuniweyo, incike. Kufuneka unike ingulube kunye naluphi na amanqatha, kwaye kukulungele ukuyithatha indawo ngentaka (intlanzi). Ukuba uthanda amaqanda, khetha iiprotheni, ubeke ikhofi. Ukuba awufumani nayiphina imveliso eyingozi ngaphandle kokutya, funda indlela yokudibanisa ngokuchanekileyo nabanye, kwaye ulungiselele ngokufanelekileyo.

Iyintoni isiseko semenyu ye-cholesterol?

Ukuba ufuna ukunciphisa umgangatho we-cholesterol egazini, kuya kufuneka utshintshe ukutya okunempilo, okuza kubandakanya izitya ezityiweyo kunye nezityiweyo. Enyanisweni, yonke into oyidlayo kufuneka ibe yindlebe. Ukongezelela kwimveliso enexabiso elincinane le nkunkuma, kubalulekile ukubandakanya nokutya kunye negalelo ekunciphiseni kwayo. Kuloluhlu: amagilebhisi, beet, ithanga, isitshalo seqanda, i-avocado kwifomu eluhlaza kunye neyokugqiba. Unokwenza i juice, ipheke, i-stew, nangayiphi na imeko iya kukwandisa ukuphumelela kokutya kwakho.

Ukutya kwi-high cholesterol yegazi

Ngaphambi kokuba uye ekudleni, gcinani engqondweni ukuba kuya kufuneka uqwalasele inani leprotheni yemvelaphi yezilwanyana ozidlayo. Konke ngenxa yokuba umzimba wethu uvelisa ngokuzimela i-80% ye-cholesterol, kunye ne-20% esele sidinga ukufumana ukutya. Ukuba sidla ngaphezulu, sifumana ingxaki, ukuba ngaphantsi - isibindi siqala ukuyivelisa. Ngenxa yoko, i-insulin eninzi iveliswa, ekhokelela ekuguleni. Eyona nto, kubalulekile kubaluleke kakhulu ukubeka esweni isondlo sakho kwaye ugcine ukulinganisela kwazo zonke izinto eziyimfuneko.

Imenyu nge-cholesterol

Ukuba ufumanisa ukuba isimo semida yakho yegazi siyancipha, kufuneka uthabathe ukutya okufanelekileyo, ulandelelwe ukuba ulungele imeko. Sinikeza imenyu efanelekileyo, eya kuhambelana ne-cholesterol ukuphucula impilo yakho.

Ukutya kunye ne-cholesterol. Imenyu yesampula iintsuku ezintlanu.

Usuku olulodwa

• Ukutya kwasekuseni, ungadla iibheke ezimbini zeeshizi uze uphuze ijusi le-orange. Ngokukhethekileyo ijusi isanda kufakwa.
• Ngesibini isidlo sakusihlwa, lungise isaladi yemifuno.
• Ngexesha lesidlo, iipilisi ezinomsoco ziphelele, ezinokuthi zifakwe inkukhu kunye nelayisi.
• Ngethuba lokusondeza kwantyatyambo, yidla isonka esincinci sesinkozo eninzi kwinkampani kunye neqhekeza lentsizi ephantsi. Unako ukuncedisa konke oku nge-apula enye.
• Ukutya, pheka isobho. Ungongeza enye i-spoonful ye-fat-fat cream.

Usuku lweBini

• Kungcono ukuqala usuku kunye nesaladi yemifuno.
• Ngesibini isidlo sasekuseni, yidla i-grapefruit ephakathi.
• Ukutya kwasemini, upheke igramu ezili-150 zebhekoni kunye nerayisi encinane.
• Kungcono ukuwuzalisa nge-fat-cottage cheese ephantsi.
• Ukutya isidlo sangama-170 amagremu we-curd casserole anele.

Usuku Lwesithathu

• Ukutya kwasekuseni - i-omelet evela kumaqanda amabini
• Isidlo sakusasa sesibini sisaladi yemifuno kunye neesibini zeesonka kunye ne-jam. Isonka singcono ukuthabatha ingqolowa.
• Isidlo - isobho semifuno kunye nesaladi yemifuno kunye ne-brynza.
• I-snack - oatmeal okanye i-muesli ene-yogurt engokwemvelo.
• Ukutya okudliwayo - intlanzi ebilisiwe okanye ebhakiweyo.

Usuku Lwezine

• Ukulungiselela isidlo sakusasa, lungiselela ipilgi e-millet eyincedo kunye nompu.
• Isidlo sakusasa sesibini kufuneka sibe lula, ngoko ukusela iglasi ye-kefir.
• Ukutya, kudla i-pilaf kunye nenkukhu kunye nemifuno, kwaye uyayincedisa ngesaladi yemifuno.
• Elinye ibhanana lanele ngokwaneleyo.
• ISidlo senza lula, kodwa sinelisayo. Yilungiselele imifuno.

Usuku lwesihlanu

• Yidla ukudla kwasekuseni kunye nokutya kweprotheni-i-fat-fat-cottage cheese enokhilimu omuncu. Kananjalo uphuze i-orange fresh.
• Ngesibini isidlo sakusihlwa, sidle izityalo - i-apula okanye i-persimmon, iya kuba yinto ekhethekileyo.
• Ngexesha lesidlo, pheka isobho semifuno ngeeshizi, kwaye okwesibini udle isilwanyana esibilisiwe okanye esibhokhwe.
• Umvuzo omhle ngumsila wemifuno.
• Ukutya, ukupheka i-pasta kunye nexesha kunye noshizi nenkukhu.

Njengoko uyakubona, ukutya kunye ne-cholesterol ephezulu kunomdla kwaye ulinganise. Uqinisekisiwe ukuba ungayi kulamba, kwaye umzimba wakho uya kufumana inani elifunekayo lezondlo nsuku zonke. Ngeentsuku nje ezimbalwa uya kuziva ukhululo olukhulu, amandla amakhulu. Zama ukwenza oku kutya kuyenzeka ebomini bakho, kungekhona nje nge-cholesterol eyandisiweyo, kodwa uhlala uhamba kunye nawe.