Ukudla kwe-lipid-downing kusekelwe ekusetshenzisweni kokudla okuqukethwe okuphansi kwe-cholesterol. Lezi zinsuku zihlanganisa imikhiqizo equkethe amafutha e-monounsaturated kanye ne-polyunsaturated, kanye namafabumfucumfucumfucu ahlanjululwayo angenayo.
Ukudla okuphansi kwe-lipid-ukwehlisa kunconywa kubantu abavele behlushwa izifo zenhliziyo, noma kulabo abanesimo esithile kubo. Ngaphezu kwalokho, ukwehlisa i-cholesterol ngokuvamile kuyadingeka uma umuntu enesisindo somzimba, isifo sikashukela, umfutho wegazi ophakeme. Ngakho-ke, ukudla okunciphisa i-lipid akuhloswe ngokuyinhloko ekulahlekelweni kwesisindo, kodwa ukuthuthukisa umzimba.
Ukudla okuncane ku-cholesterol
Nazi imithetho eyisisekelo kulabo abathande ukulandela ukudla kwe-hypolipidemic:
- shiya izindlela zokupheka usebenzisa amafutha namafutha wesimiso semfuyo;
- Ungagcoki futhi ungafisi ukudla kwakho - ungayilisa kuphela, upheke emotweni noma ubhake;
- Yidla njalo nangezingxenye ezincane.
Imikhiqizo elandelayo iyokwehlisa kakhulu i-cholesterol:
- Imifino nezithelo - ngenxa yemicu yemifino abayiyo.
- I-oatmeal (i-oatmeal porridge noma i-cereal yekusasa kwasekuseni, amaqebelengwane ama-oat) - ngenxa ye-fiber ehlanganisiwe equkethwe kuyo.
- I-peas, i-bran, i-soy, i-sesame, i-peanuts, imbewu ye-sunflower, kanye namafutha awo ahambelanayo - ngenxa yama-phytosterol akhona kuwo.
- Izinhlanzi zama-oily - ngenxa yokuthi kukhona ama-fatty acids e-omega-3, okusho ukuthi okwehla kwe-cholesterol.
- Amafutha omnqumo angumthombo we-monounsaturated fatty acids, ikakhulukazi i-oleic acid. Njengoba kutholakala, uma kuqhathaniswa namafutha e-fatty egcwele, amafutha omnqumo enza ukuba ukwehla kwezinga le-cholesterol eliphelele futhi elibi, kanti ngesikhathi esifanayo akuthinti kakhulu izinkomba ze-cholesterol enhle. Sebenzisa ama-isipuni angaphezu kuka-4 amafutha omnqumo ngosuku.
- Iwayini elomile elimnandi - ukusetshenziswa okulinganisela kwewayini (ikakhulukazi obomvu, okuqukethe ama-antioxidants) kwandisa izinga le-cholesterol enhle.
Nasi uhlu oluthe xaxa lwemikhiqizo enokuqukethwe okuphansi kwe-cholesterol, engasetshenziswa ekudleni kwe-hypolipidemic:
- isinkwa sonke okusanhlamvu nama-biscuits;
- ilayisi elibomvu, ubhontshisi;
- i-pasta emnyama;
- ubisi oluphethwe yi-yogurt, i-yogurt ephansi, ama-fat-fat cheeses;
- Inyama ye-rabbit, inkukhu kanye ne-turkey ngaphandle kwesikhumba;
- amafutha aphansi (inyama enomvu 1 isikhathi ezinsukwini ezingu-10);
- izinhlanzi ezinamafutha (mackerel, sardines, salmon, bream, anchovy, sea bream);
- izithelo ezinezimbali nezithelo ezintsha zezithelo;
- imifino - njengamafutha amasha, abilisiwe noma abikwa;
- amafutha yemifino;
- i-tahini, i-sesame, i-walnuts, i-almonds.
Ukudla kwe-hypolipidemic akukhipha ngokuphelele imikhiqizo elandelayo:
- imikhiqizo yebhaka (ama-biscuits, ama-croissants, ama-buns);
- amazambane othosiwe, ama-chips, ama-popcorn;
- amnandi (amakhekhe, amaqebelengwane, i-ayisikhilimu, ama-sweetries);
- kalula i-carbohydrate (ushukela, amakhemikhali, amajamu, inqwaba yobusi);
- Ama-milk creams, ubisi obugcwele nokuphefumula, ama-yoghurts nama-cheeses anokuqukethwe okunamafutha aphezulu;
- Izinkukhu zezilwane ezinesikhumba, imbuzi enesikhumba, iwundlu;
- ama-sausages (ubhekeni, i-salami, i-mortadella, njll);
- ukudla okulungiselelwe (ama-pizza, ama-cheeseburgers, i-carbonara, njll);
- amaqanda amaqanda (esikhundleni sama-gramu angu-20 enyama nama-proteins amaqanda amabili abilisiwe);
- i-fish caviar;
- ama-molluscs (ama-shrimps, ama-lobster, ama-mussels, ama-oyster, ama-urchins olwandle, ama-lobsters, ama-cuttlefish, ama-squid;
- Ngaphakathi (isibindi, ubuchopho, izinso, uhlangothi, inhliziyo);
- inyama enamathanga, emanzini anosawoti nokubhema noma inhlanzi;
- I-Butter, amafutha wezilwane zokupheka, amasoso amanoni - lungiselela amasoso akho asekelwe emafutheni omnqumo, ulamula kanye noviniga wamagilebhisi;
- iziphuzo eziphuza utshwala.
Isibonelo esicacile kunazo zonke zokudla okusheshayo nokulula ukuzilungiselela ngokuqukethwe okuphansi kwe-cholesterol yi-borsch ne-porridges abilisiwe emanzini.