Izinga legazi le- cholesterol liyisikhombisa abantu abaningi abazi namuhla futhi bazama ukulilandela, ngoba ukwanda kwalo kubhekene nokuthuthukiswa kwezifo ze-atherosclerosis, ischemic disease nesifo senhliziyo esikhathini esizayo. Ukushintsha ukudla kwakho, ungakwazi ukufeza ukujwayelekile kwe-cholesterol, ngoba lokhu udinga ukukhawulela imikhiqizo ekhulisa i-cholesterol.
Amafutha emzimbeni wesilwane - imbangela ye-cholesterol ephezulu
Kubalulekile ukuthi ufunde umthetho oyisisekelo: Amafutha agcwele izilwane ezisuka emfuyweni enza iqhaza ekwandeni kwe-cholesterol, futhi ukutshala ama-acids ama-unsaturated ama-acids anciphisa izinga le-lipids. Ngakho-ke, ukusetshenziswa kwamafutha wesilwane kufanele kube nokulinganiselwe kakhulu. Ziningi kakhulu ezinkingeni zezilwane:
- izinso;
- isibindi;
- ubuchopho.
I-yolk ye-egg iqukethe izinga eliphezulu le-cholesterol, ngakho-ke ngesonto ungawadla ngaphandle kwezicucu ezingu-4. Ngaphezu kwalokho, kufanele kukhunjulwe ukuthi ezinye imikhiqizo iqukethe okuthiwa "amafihle" afihliwe. Isibonelo, ku-cholesterol ye-sosa ephansi ye-fat-fat isaphezu kwenyama yenkomo ephilile noma yengulube. Kubalulekile ukususa amafutha avelayo emzimbeni.
Imikhiqizo yobisi: amafutha kanye namafutha aphansi
Imikhiqizo ekwandisa i-cholesterol emikhiqizweni yobisi ye-fat:
- ubisi lonke;
- ushizi;
- ukhilimu omuncu;
- i-cottage shizi.
Ungasebenzisa ama-analog awo angenalutho. I-cholesterol iyanda futhi ngokusebenzisa imayonnaise nebhotela, ngakho-ke batusa ukusebenzisa ama-yogurts aphansi noma amafutha yemifino.
Imifino nodakwa
Imifino ngokwabo ayinayo amafutha, nge-cholesterol ephezulu nayo isebenzisekile. Kodwa uma uzifisa noma uzibilisa ngenyama, zithatha amafutha emfuyo futhi zibe umthombo wangempela we-cholesterol. Ngakho-ke, kudingeka badle noma baphekwe eceleni kwemikhiqizo yenyama.
Ama-non-cream cream substitutes kukhona ukudla okuvinjelwe ku-cholesterol ephakeme, njengoba banezinsika zezandla zesundu nezama-coconut ezicebile ngamafutha agcwele. Utshwala luholela futhi
I-Seafood ene-cholesterol ephezulu
Imikhiqizo ekwandisa i-cholesterol "enhle" yizingubo zokudoba, okunconywa ukuba ziphekwe izikhathi eziningana ngesonto. Zineziqu ezinamandla zama-polyunsaturated acids. Nokho, umuntu kufanele akhethe lapha. Isibonelo, i-shellfish nama-shrimp aziqukethe amafutha amanengi, kepha angumthombo we-cholesterol, okufanayo ku-isibindi ne-caviar yezinhlanzi. Konke lokhu kungukudla okulimaza i-cholesterol ephakeme, futhi kungadliwa kuphela ngezikhathi ezithile nangamanani amancane.