Imveliso eyanciphisa i-cholesterol egazini

Ngaba unqume ukuqala indlela yokuphila enempilo kwaye unamathele kuyo nokukhetha ukutya? Ngaba ufuna ukunciphisa i-cholesterol egazini? Sekude kwaziwa ngabantu bonke ukuba ukutya okunamafutha kukwandisa i-cholesterol egazini lomntu, kodwa kungekhona wonke umntu owaziyo oko kunciphisa. Ukuba ungowokugqibela, funda kwangoku.

Masiqale ngokumnandi. Ukunciphisa umxholo we-cholesterol egazini, kufuneka udle ukutya okuthe xa kuninzi. Kuye kwenzeka ukuba akudingeki uhlale kwindawo yokutya kwaye uhlupheke ngenxa yindlala, ukutya okuzinzileyo kunye neengxenye ezincinci. Into ephambili ayikusetyenzisi ukutya okuqhelekileyo okumnandi kunye nokumema, kodwa amafutha e-calories aphezulu. Ukuba awukwazi kakade, ndiya kutyhila kuwe imfihlo yokuba iimveliso ezinciphisa i-cholesterol zincinci kwaye zincinci kuneetyebhethi ezipapashwe.

Yintoni le yokutya komlingo, inenzuzo kumzimba womntu? Iingcali zenzululwazi ziye zafumanisa ukuba ezinye iimveliso ezinciphisa i-cholesterol - i-walnuts, inhlanzi enamafutha, i-oat bran kunye ne-flakes kunye nabanye - iyafana nokusebenza kwimveliso ekhethekileyo yonyango. Zinceda ukulawula izinga eliqhelekileyo le-cholesterol egazini.

Kwabantu abanezinga eliphezulu le-cholesterol yegazi, le nto iindaba ezilungileyo kunye ezikhuthazayo! Akubizi kakhulu kwaye kuyindlela efanelekileyo yokuphucula umzimba. Ukongezelela, abantu abaninzi bayaphikisana kwiipilisi, kuba baneempembelelo ezininzi.

Ngoko, siqala ukusebenzisa ukutya okunokusetyenziswa kwe-cholesterol ephantsi :

• Ukucinywa, luncedo kakhulu kwaye lunokunyanga, luninzi lwe-antioxidants;
• I-Pistachios, i-almonds, i-walnuts kunye ne-hazelnuts ziza kunciphisa i-cholesterol egazini ngenxa yezinto ezininzi ze-monounsaturated fatty acids. Kodwa khumbula ukuba iisuthi zi-caloric;
• I-Oatmeal: iqulethe i-fiber, ekhupha i-cholesterol emzimbeni ngaphakathi emathunjini, ngaloo ndlela iyanciphise izinga legazi ngo-4%. Ukongezelela, kubaluleke kakhulu ukuthintela ukuqothulwa. Iintlobo zonke ziya kukunceda ekulwa ne-cholesterol engaphezulu;
• Ubhontshisi: ngenxa yefiber inikezela umzimba ngamavithamini kunye ne-aclic acid. Ukuba udla isaladi yemifuno imihla ngemihla, kwanomthi wamathanga, kwinyanga kunye nesiqingatha se-cholesterol egazini iya kulahla ngo-10%;
• Ukunciphisa ukusetyenziswa kwenyama kangangoko kunokwenzeka, nokwandisa ubukhulu beentlanzi zasolwandle. Ulwandle lwadala lubuye lube nefuthe elihle ekutyeni, ukususa i-toxins emzimbeni. Inkukhu, umvundla, i-turkey - zonke ezi zinto zinciphisa i-cholesterol, unokuzidla, kodwa ngaphandle kwesikhumba;
• Yidla imifuno kunye neziqhamo. I-Beet, i-kiwi, i-avocado, izaqathe, ii-oranges, i-grapefruit nama-apula ukuncintisana kakuhle ne-cholesterol;
• Iimveliso zobisi - i-yogurt ephantsi yeoli, i-cottage shiese kunye ne yogurt;
• Isonka esenziwe kwi-flour ecocekileyo, i-coat oatmeal, ilayisi ephantsi-grade;
• Ukusela: i-green tea, ikhofi epholileyo, izityalo zeriphu ngaphandle kweshukela kunye namanzi amaminerari;
• Yaye unamathele ngotywala, yandisa kakhulu umxholo we-cholesterol egazini lakho.

Enyanisweni, akulula ukulwa ne-cholesterol engcolileyo. Kumele uqale uqhagamshelane nesondlo kunye nolawulo lwakhe ukuthobela oku kutya.

Kufuneka kukhunjulwe ukuba iimveliso ezidwelisweyo ezinciphisa i-cholesterol egazini aziyi kunika imiphumo yemilingo (njengokuthi "idle ngokukodwa kwinyanga"). Ukugcina isimo kunye nempilo yomzimba, kuya kufuneka uhlale unamathele kwimenyu ethile, ukulawula ubunzima nokuzilolonga. Uya kufuneka ufunde indlela yokuzikhawulela rhoqo ukutya, udle ukutya okuhlukahlukeneyo kwaye ujwayele ukuzivocavoca umzimba (ubuncinane ukuba usebenzise).

Hamba rhoqo kwaye ukhumbule ukuba yonke into isezandleni zakho kwaye unokutshintsha ezininzi ngaphandle kweyeza, ngakumbi ukuba uyazi ukuba unesifo se-atherosclerosis. Sebenzisa ukutya okunciphisa i-cholesterol kwaye uzame ukuphila ngendlela enempilo.