Ngokwezibalo, inani elikhulu labantu linenani eliphezulu le-cholesterol. Ngenxa yalokho, izindonga zezimpahla zakha ama-plaque, okwandisa ingozi yezindwangu zegazi. Yingakho kubalulekile ukwenza imenyu yakho ngendlela efanele, kufaka phakathi imikhiqizo eyanciphisa i-cholesterol egazini lakho. Kubalulekile ukuthi ungabandakanyi emafutheni abo ezilwane ezidlayo, imikhiqizo yobisi ephezulu, i-offal, amasoso kanye nokudla okusheshayo.
Yikuphi ukudla okunciphisa i-cholesterol?
Imikhiqizo ehlose ukunciphisa ukuhlushwa kwe-cholesterol embi egazini, inomqondo ohlukile, futhi ihlukile endleleni yokusebenza.
Inhlanzi . Ukwakhiwa kwezinhlanzi zasolwandle nolwandle kuhlanganisa u-Omega-3. Izinto eziwusizo kakhulu ekunciphiseni i-cholesterol zise-sardines ne-saumon. Izinga lezinhlanzi zansuku zonke liyi-150-250 g, ezokwenza ukunciphisa izinga le-cholesterol engaba ngu-25%. Ungakwazi ukuthatha ngaphezu kwalokho uthathe amafutha enhlanzi, ngakho-ke i-capsule eyodwa ngosuku ilanele. Ewusizo yi-tuna, i-trout, i-cod, njll. Ngaphezu kwalokho, inhlanzi inciphisa i-viscosity yegazi nesimo somzimba jikelele. Kubalulekile ukucabangela ukuthi izinhlanzi ezidobayo akunakwenzeka, ngoba izobhubhisa zonke izinto eziwusizo.
Imifino . Ukwakhiwa kwale mikhiqizo kufaka okuningi kwefiber, amavithamini nezinye izakhi, phakathi kwazo kukhona ama-polyphenols, okungagcini nje ukunciphisa inani le-cholesterol embi, kodwa futhi lisize amafutha angasetshenzisiwe ukuba athole kangcono. Imifino engcono kakhulu ifomu elisha, isibonelo, ukwenza ama-saladi nokugcwalisa ngamafutha omnqumo. Cabanga uhlu lwemikhiqizo, okungukuthi imifino inciphisa i-cholesterol egazini:
- I-Broccoli . Ukwakhiwa kuhlanganisa i-fibre eminingi, engena emzimbeni, ivula futhi isuse amafutha anobungozi. Izinga lansuku zonke lilinganiselwa ku-400 g.
- Iklabishi elimhlophe . Ama-antioxidants ayisebenzisayo awagcini nje kuphela emisha, kodwa futhi emifinini elungiselelwe, isibonelo, efomini elitshontshiwe noma eliqoshiwe. Ngosuku udinga okungenani udle okungu-100 g.
- Utamatisi . Utamatisi omusha uphazamisa isimo senhliziyo, futhi nokudla imifino engu-0.5 kunganciphisa inani le-cholesterol nge-10%.
- Ubhontshisi . Ukwakhiwa kwemikhiqizo enjalo kuhlanganisa amafayili amaningi, ama-vithamini eqenjini, ama-pectin ne-folic acid. Kubandakanya ubhontshisi okunciphisa i-cholesterol, unganciphisa ukudla kwakho ngo-10%.
- Imikhiqizo yokudla . Ukukhuluma ngokuthi yikuphi ukudla okwehla kwe- cholesterol , awukwazi ukuphuthelwa ilayisi elibomvu, isilwane, ibhali kanye nezinye izinhlamvu ezigcwele fiber, okwenziwayo kakade. Indlela ephelele yokudla kwasekuseni - ingxenye ye-oatmeal, okuyinto yokusetshenziswa nsuku zonke kuyokwehlisa izinga le-cholesterol cishe ngo-4%.
Eminye imikhiqizo ehlisa i-cholesterol embi:
- Amantongomane nembewu . Iqukethe amafutha e-monounsaturated, okwandisa ukuhlunga okuhle nokunciphisa izinga le-cholesterol embi. Izinga lansukuzonke li-30 g. Lokhu kufaka ama-walnuts, ama-alimondi, imbewu yamathambo ne-flax, ne-hazelnut.
- Amafutha omnqumo . Ukwakhiwa kuhlanganisa ama-phytosterol amaningi, okuvumela ukuba unciphise inani le-cholesterol embi. Kungcono ukunikeza okuthandwa ngamafutha angagciniwe.
- Amakhowe we-Oyster . Ukwakhiwa kwalezi fungi yi-lovastine, okunciphisa ubukhulu bezinsika zamathambo. Izinga lansukuzonke li-10 g kuphela.
- Izithelo . Zinezinhlobo eziningi ze-fiber, okunciphisa ukuhlushwa kwe-cholesterol embi, kodwa futhi izithelo ngasinye zinomunye wayo ohlukile. Isibonelo, emifuneni kanye nama-apula kunama- antioxidants . Esikhathini se-avocado, eziningi ze-phytosterol, ngakho-ke ukudla nsuku zonke amaviki amathathu ngesigamu se-avocado, unganciphisa ukuhlushwa kwe-cholesterol ngo-15%.