Ukudla okunomsoco we-cholesterol ephezulu

Wonke umuntu uyazi ukuthi i-cholesterol iyingozi. Kodwa bambalwa kakhulu abantu abaqonda ukuthi livela kuphi nokuthi benzeni nalo. I-cholesterol empeleni ayiyona eyingozi, kodwa iyadingeka emzimbeni wethu. Kuyasiza ekukhiqizeni i- vitamin D kanye nokujwayelekile komkhakha we-hormonal. Kungani bonke abantu besaba kanjalo? Kuhle uma konke kulinganisela emzimbeni wethu. Lapho i-cholesterol iba ngokweqile, kukhona ukuvinjelwa kwemithambo yegazi, okuthinta kakhulu umsebenzi wenhliziyo nayo yonke isimiso sokujikeleza. Uma izivivinyo zibonisa i-cholesterol yegazi ephezulu, kudinga ukudla okudingekayo. Ungakwazi ukuphuza izidakamizwa ezisekelayo, kodwa ngaphandle kokudla okunempilo ngeke kube usizo. Kodwa hlobo luni lokudla nge-cholesterol ephezulu luzosiza?

Ukudla okufanele kufanele kuhlonzwe njalo, futhi hhayi kuphela nge-cholesterol eyandayo. Ngaphezu kwalokho, ukudla okunomsoco ukunciphisa i-cholesterol akusho neze ukulahla kweminye imikhiqizo, kunalokho ukubuyiselwa kwabo okubaluleke kakhulu, okuncane kokuqukethwe kwayo. Imikhiqizo ihlukaniswe yizinga le-cholesterol kuye ngokuthi okuqukethwe kwamafutha. Ngakho-ke, kukhona ukudla okunciphisa i-cholesterol, siyidla, kanye nokudla okuphakamisayo - kukhishwe.

1. Ngokushesha susa konke okuthosiwe namafutha.
2. Sizama ukukhipha izinhlobo zezinhlobo ezinamafutha, kuhlanganise nesikhumba senyoni, kungakhathaliseki ukuthi i-sausage enokubhema neyamafutha, futhi-ke, ibhakede.
3. Kubalulekile ukushiya ukhilimu omuncu omuncu, ukhilimu, kanye namafutha amaningi ushizi, ubisi oluncibilikile. Ngaphezu kwalokho, ubisi kufanele lususwe ku-foam.
4. Kuyinto efiselekayo ukukhipha isikhupha samaqanda.
5. With confectionery udinga ukuqaphela. Isibonelo, isinkwa esivela kufulawa omhlophe kufanele sikhishwe, kanye nokubhaka, amaswidi e-confectionery: amaqebelengwane, amaqebelengwane kanye nokunye okunjalo.
6. Uma ulungiselela umhluzi, qiniseka ukuthi ususa i-foam kusuka kuwo, futhi nokulungiselela kwawo ukhethe inyoni ephansi kakhulu ne-veal.

1. Akusiwo umchamo wokunconywa namasoseji, ungakhetha izinhlobo ezincane zamafutha, ubisi, noma izingane, kanye nesoseji - okuphekwe futhi i-gostovskuyu.
2. Inhlanzi emifula emanzini ngokulinganisela ingaba, kodwa kungcono ukubhaka, noma ukwenza umbhangqwana.
3. Uma kungenakwenzeka ukuba ungabandakanyi, bese unciphisa ukusetshenziswa kwebhotela bese ukhetha okubiza kakhulu futhi okuphezulu, ngaphandle kwe-margarine.
4. Amantongomane angadliwa, kodwa angenamkhawulo, nawo ayesindayo esiswini, futhi empeleni ayanda, hhayi othosiwe.

1. Ungadla ngobuningi obungenamkhawulo, njengemifino nezithelo.
2. Inkukhu ebilisiwe ayiyona eyingozi, kodwa ngisho nezingodo, njengezinyamazane zenyama - inyama yenkomo kanye ne-veal. Ungase futhi udada, unogwaja kanye ne-turkey.
3. Kuzoba usizo ezinhlanzini zasolwandle ezincane, ama-shrimp kanye nama-squid, ngoba aqukethe ama-acid acids anjenge-omega 3.
4. Ungadla i-cottage ushizi ophansi, u-ukhilimu omuncu, ushizi, ubisi olungasetshenzisiwe, kanye nemikhiqizo yobisi omuncu.
5. Amaqanda amhlophe angadliwa ngendlela edingekayo, akuyona eyingozi.
6. Izinwele, amafutha yemifino, okusanhlamvu kanye nemifino kungadliwa ngaphandle kwemingcele. Kodwa ungakhohlwa ngamafutha.
7. Ngeke kube yingozi ukudla isinkwa esivela kufulawa ophelele, isinkwa nge-bran, uhlume okusanhlamvu, isinkwa se-rye, isinkwa sokudla.
8. Ungadla ushokoledi omnyama, kuyoba usizo nakakhulu. Amaswidi awunobungozi ezitsheni ezomile. Kuwusizo kakhulu kuyoba ama-apula aqoshiwe, ama- compotes, kanye nama-jams, kodwa mhlawumbe esisha, umhlabathi noshukela.

Njengoba ungabona, ukudla okunomsoco ezingeni eliphakeme le-cholesterol kufana nokudla okufanele. Empeleni kunjalo. Uma uhlala udla kahle, ulandela izimiso zokudla okunengqondo, akudingeki ucabange ngokudla okunciphisa i-cholesterol. Cha, yebo, awukwazi ukuvala ukufinyelela kwamaswidi namaqebelengwane kuze kube phakade, kumele kube nobuthakathaka obuthile empilweni yethu. Kungokuthi konke kudinga isilinganiso. Yiqiniso, ukudla okunjalo ekunciphiseni i-cholesterol kuzokwenza ukuthi izinga layo legazi lijwayelekile, kodwa imizamo evamile kuphela iyosiza ukulungisa umphumela.