Uninzi lwabantu abakhetha ukunamathela kwi-fat fat-fat-cholesterol yokutya kunye nenjongo yokunciphisa i-cholesterol yegazi efanayo iphosakeleyo, ikhuphe ngokupheleleyo imifuno kunye nokutya okuqukethe i-cholesterol ephezulu ekudleni kwayo. Okanye, ngokubanzi, kudla ukutya okubhekwa njenge-cholesterol ephantsi, ngelixa le nto ayinyani. Kule nqaku, siza kuthetha malunga neentlobo ezine eziqhelekileyo malunga neesidlo eziphantsi kwe-cholesterol.
Iingoma zeZolesterol-Lowering Diets # 1.
Gxila kwi-cholesterol umxholo.
Uninzi lwabantu bacinga ukunciphisa i-cholesterol, kufuneka banciphise ukutya okuqukethe i-cholesterol. Nangona kunjalo, i-cholesterol yokutya (i-cholesterol edlayo) ayinanto yokwenza ne-cholesterol yakho ngaphakathi komzimba. Amacandelo amabini anobungozi aphakamisa i-cholesterol yangaphakathi yimizimba ephucukileyo enefuthe kunye namafutha anesithanjeni. Umxholo weempahla ezizalisiweyo ziphezulu kakhulu kwimveliso enjengamafutha enyama, i-bacon kunye ne-sausage, kunye neoli kunye namafutha. Ukunyusa amafutha kukhoyo kwiimveliso ezininzi ezifakwe kwiindawo ezikhutshwe ngezezimboni, kwiimonodli ezikhawulezayo, imixube yefriji, ii-biscuits, ii-cookies, ukutya okulula kunye neendawo zokutyela zokutya.
Iingoma zeZolesterol-Lowering Diets # 2.
Ukuphelisa zonke ukutya eziphezulu kumanqatha ekudleni kwakho.
Ingaba inkunkuma iyingozi, ukuba ugcina ukutya okunciphisa i-cholesterol, kuxhomekeke kwintlobo yeoli. Nangona ukutya okunomxholo ophezulu wamanqwanqwa anqabileyo kunye ne-transgenic ngokubonakalayo kunemiphumo emibi, iimveliso ezinamafutha e-polyunsaturated ziwuncedo ekunciphiseni i-LDL (i-cholesterol embi) nokuphakamisa i-HDL (i-cholesterol efanelekileyo). Enye yemithombo ephezulu yamathambo e-polyunsaturated yi-nati kunye nembewu, i-avocado, ioli yeoli kunye ne-omega-3 fatty acid, equle kwiintlanzi (i-salmon ebanjwe ngasendle kunye ne-mackerel).
Iingoma zeZolesterol-Lowering Diets # 3.
Phuza iwayini elibomvu ukucola i-cholesterol.
Kwaye, ewe kwaye akukho. Nangona uphando lubonisa ukuba iglasi lewayini elibomvu lingaphucula isifo sengqondo esisifo kubasetyhini, ukusela kakhulu utshwala kuya kuphakamisa izinga le-triglyceride, enye enye into eyingozi ye-cholesterol yangaphakathi. Ewe, ukuba uyonwabile, ngoko ngamaxesha unako ukufumana iiglasi zewayini elibomvu, kodwa ungacingi nje nge-panacea ye-cholesterol.
Iingoma zeZolesterol-Lowering Diets # 4.
I-fat kunye ne-cholesterol yizona zixhobo kuphela zokutya okumele ziqwalaselwe kwinkqubo yokunciphisa izinga le-cholesterol.
Ubuxoki! Kukho ezinye izinto ezibalulekileyo ekudleni okuya kukunceda ukwehlisa i-cholesterol yakho. Okokuqala, zama ukufumana amanqatha amaninzi kunokwenzeka kwimithombo efana neziqhamo, imifuno kunye neenhlamvu. Ukongeza, ukusetyenziswa kweziqhamo kunye nemifuno (ingakumbi imifuno) kuya kunika umzimba wakho nezinye izondlo ezininzi ngeendlela zamavithamini kunye neemaminerali ezibalulekileyo kwimpilo yonke.
Ekugqibeleni, xa uthetha nge-fat-cholesterol, ukutya kufuneka ucinga ngempilo yakho yonke, kunokugxila kwi-cholesterol kunye nomxholo weoli. Ukulandela iingcebiso zeengcali kunye nezondlo, uza kuba kwindlela nje ekunciphiseni i-cholesterol egazini lakho, kodwa nakwimpilo ebomi kunye nenhlalakahle ebomini, ebaluleke ngakumbi kunokutya kunye ne-cholesterol ephantsi kunye nomxholo we-fat.