I-cholesterol iyimfuneko ekwakheni i-bile acids, i-hormone yesondo kunye ne-vitamin D. Ubindi buvelisa malunga nama-70% wemimiselo efunekayo, kwaye wonke umntu ufumana imveliso ene-cholesterol. Ukusetyenziswa kuvumelekile kungabi ngaphezu kwama-300 mg ngosuku. Ukuba umntu udlula inombolo evumelekileyo, kodwa iingxaki zempilo zikhula, umzekelo, umngcipheko wesifo kunye nesifo se-vascular sanda.
Yikuphi ukutya okunomdla we-cholesterol?
Kukho uluhlu oluthile lokutya oluqulethe ixabiso le-cholesterol kwaye, ngokubanzi, aluncedo kumzimba ngokubanzi. Ukuba ufuna ukuphilisana kwaye ungabi nesisindo esingaphezulu , zama ukukhawulela okanye ungabandakanyi nabo kwimenyu yakho.
Ziziphi iimveliso i-cholesterol:
- Margarine . Enye yeemveliso ezinobungozi, njengokuba kunene i-hydrogenated fat, ebangela isibindi ukuvelisa inani elikhulu le-cholesterol ngexesha lokusetyenziswa kwalo.
- Iimveliso zokucoca . Ngokukodwa, ingulube kunye neengcawa zisetyenziselwa ukuveliswa kwee-sausages, kunye ne-cholesterol ifakwe kwi-composition yayo. Ukongeza, ukulimala kweemveliso ezinjalo kwandisa izithako ezahlukeneyo.
- Yolks . Ukuthetha ngeemveliso apho kukho i-cholesterol embi, awukwazi ukuphosa i-yolk, ede kutshanje yayikhokelela phakathi kweemveliso ze-cholesterol. Kwisinye i-yolk kukho indawo ye-210 mg. Kungekudala, izazinzulu ziye zafakazela ukuba i-cholesterol yeqanda ayinobungozi njengokwenyama ye-cholesterol.
- Caviar . Olu luhlaza luqulethe ezininzi ze-cholesterol, kodwa akusiyo wonke umntu owudlayo ngobuninzi, ngoko ngamanye amaxesha unako ukufumana i caviar eyintandokazi kunye ne caviar. Ku-100 g kukho 300 mg ye-cholesterol.
- Intlanzi e Umxholo we-cholesterol kwimveliso enjalo iphezulu, ngoko kubalulekile ukunciphisa ukusetyenziswa kokutya okusemathinini kwaye ngakumbi xa kuthengiswa ngeoli.
- Ushizi . Uninzi lweentshizi ezinzima ziqatha, oku kuthetha ukuba ziqukethe i-cholesterol eninzi, ngoko ukuba uyayithanda le mveliso, ke ukhethe ukukhetha kwiintlobo eziphantsi kweoli. Ixabiso kufuneka libe ngaphantsi kwama-40%.
- Ukutya okukhawulezayo . Ukutya okuthandayo kwehlabathi, ngokweengxelo, kuyingozi kwimpilo kwaye kungekhona nje ngenxa yezinto eziphezulu ze-cholesterol.
- ZoLwandle . Nangona kubakho ubuninzi bezinto ezincedo, kwimveliso enjalo kuninzi ye- cholesterol . Ngokomzekelo, ngokweengxelo zeNzululwazi zeNtshona, i-100-200 gr ye-shrimps iqulethe i-150-200 mg ye-cholesterol.