Kusuka kuzo zonke izingalo, siqinisekiswa ngabathengisi ukuthi i-cholesterol iyinto enesabekayo futhi eyingozi, ebulalayo nje. Kodwa-ke, uma lokhu kuyiqiniso, kungani umzimba ukhiqiza? Ukuthambekela kokuzibulala - akunakwenzeka, kepha ukuthola ukuthi uhlobo luni lokusetshenziswa kwe-cholesterol lufanelekile.
I-cholesterol ewusizo?
I-cholesterol yinto enamafutha. Egazini lethu, ingaba mahhala, futhi nakumakhemikhali - emlonyeni we-lipid. Esikhathini esifanayo, lokhu akuyona i-cholesterol, kodwa i-lipoprotein compounds.
Lezi zinhlanganisela zihlukaniswe zibe izinhlobo ezimbili:
- i-high-density lipoproteins - "ewusizo";
- amapoproteins of low mass "ayingozi".
Isibindi sethu sikhiqiza i- cholesterol yedwa, futhi iningi le-cholesterol ukuthi ukuhlolwa kwegazi kwethu kubonisa i-lipoproteins esesibindi. Kodwa-ke, ukukhulula komuntu, kuphakama ukukhiqizwa kwe-cholesterol. Futhi ngokweqile, njengento encane kakhulu kakade kuyingozi ...
I-lipoprotein ephakeme kakhulu (LVPP) kufanele ibe yi-35% yazo zonke izinhlobo ze-lipoprotein, okungukuthi, amaphesenti angu-65 angu-lipoprotein ayenama-lipoprotein aphansi, ngamanye amazwi "i-cholesterol eyingozi". Lapha sifika ezithakazelisayo kunazo zonke - sidinga ukudla okulwa ne-cholesterol?
Kungani ngidinga i-cholesterol?
I-cholesterol ibandakanyeka ekukhiqizeni ubukhulu bamahomoni, ziyingxenye ebalulekile yamangqamuzana e-cell, ama-fatty acids, okudingekayo ekugayeni okujwayelekile. I-cholesterol iyi-antioxidant ebaluleke kakhulu evikela thina kuma-radicals mahhala. Ngaphezu kwalokho, ubamba iqhaza ekuhlanganisweni kwamavithamini A, E, D, K. Nge-cholesterol encishisiwe, isifiso sobulili siyanyamalala.
Ukudla
Yiqiniso, uma unesilinganiso esingalungile se-HDL ne-LDL, udinga ukuthola imbangela (ukudla okungalingani kahle, umsebenzi wesibindi okhubazekile, isisindo esiningi noma bonke ndawonye), bese uqala ukudla ukuze ukhiphe i-cholesterol.
Okusemqoka kokudla akukhona emkhosini kanye nokuhleleka kokudla kwamaprotheni, ama-carbohydrate namafutha, kodwa ekusetshenzisweni kwemikhiqizo "efanele".
Amafutha
Okokuqala mayelana nokuvinjelwa. Kubalulekile ukukhipha noma ukunciphisa ukusetshenziswa kwamafutha esilwane - amafutha acwecwe amaningi, kanye nemikhiqizo equkethe i-cholesterol - nge-imikhiqizo (isibindi, izinso, ubuchopho, njll). Ngaphezu kwalokho, akufanele uhlanganyele emahlathini amafutha kanye ne-caviar.
Faka esikhundleni samafutha amaningi esilwane ngamafutha asitshalo angasetshenziswanga. Amafutha anomphumela wokuchofoza, futhi aphinde aqine amathumbu emathunjini. Konke lokhu kunomthelela ekususweni kwe-cholesterol eyengeziwe.
Ama-carbohydrate
Ngokuqondene nama-carbohydrate, ukudla okunciphisa i-cholesterol kufanele kudlule ngaphandle kwama-carbohydrate okusheshayo, okuguquguquka kalula kube yi-cholesterol. Ukugxila kufanele kube kwi-carbohydrate eyinkimbinkimbi, enezivithamini ezinomsoco, imifino nezithelo. Ngokuvamile, amavithamini adingekayo kuze kube sezingeni eliphezulu, ungasebenzisa ukusetshenziswa kwama-multivitamin complexes.
Imenyu
Phakathi nokudla kokunciphisa i-cholesterol, kufanele ngaso sonke isikhathi ulungise izitsha ezivela emifino, izithelo namajikijolo - isobho, ama-compotes, ama-kissels, ama-saladi, isobho iklabishi, ama-beetroot, njll. Kunconywa ukuba usebenzise ama-juice asanda kufakwa - ikakhulukazi ama-yemifino.
Kunconywa ukusebenzisa imikhiqizo yobisi yamafutha aphansi kanye nezitsha ezivela kubo - syrniki, casseroles, soufflé .
Ngokuqondene nofulawa, ungadla ama-biscuits nesinkwa se-rye. Kusuka ekudleni sishiya izinhlobo eziphilayo kuphela, inkukhu ngaphandle kwamafutha, kanye nezinhlanzi ezinamafutha aphansi. Ukusetshenziswa kwezilwane zasolwandle kuyamukelwa.
Izitshalo, izitshalo nezitshalo zihlonishwa kakhulu. Zingaphekwa kunoma yikuphi ukuhlanganiswa, ezisukweni nasezitshalweni, ama-casseroles.
Umthamo omkhulu wamafutha kufanele ulandele amafutha emifino engasetshenziswanga, noma kunjalo, ukukhipha ibhotela ngo-100% akufanele. Iqukethe i-retinol, engatholakali kumafutha emifino.