Ucwaningo oluninzi lwezenzululwazi lubonisa ukuba inqanaba eliphezulu le-cholesterol lingakhokelela kwiinkalo ezinzulu zempilo, ngoko kufuneka uqaphele ngokucacileyo le ncwadana kwaye, ukuba ubona utshintsho lwayo kwindlela yokukhula, thabatha isenzo. Enye yeemeko ezinyanzelisayo zokumiselwa komgangatho wale nkunkuma, kukutya kokunciphisa i-cholesterol.
Ukutya kunye ne-cholesterol ephezulu kwabasetyhini
Isiseko sokutya kunye nokwanda kwe-cholesterol egazini ngumgaqo wokuba umgangatho we-substance usetyenziswa kuphela xa inani lokutya kunye nezilwanyana kunye nemfuyo yokwenziwa kwinto ekhoyo ekudleni akuncinci. Oko kukuthi, kufuneka ulahle imveliso ye-confectionery nge-cream cream, ingulube, amanqatha kwaye, ngokuqinisekileyo, ukutya okukhawulezayo . Uluhlu lwezidlo ezivumelekileyo ukunciphisa i-cholesterol yegazi kwizinga lokutya luquka:
- Inyama emhlophe, inkukhu kunye nenkomo . Ukupheka kuphela baya kuba ne sibini, ngoko unako ukugcina intle yesitya, kwaye ungonakali impilo yakho.
- Intlanzi, ebomvu nomhlophe . Oogqirha bacebisa ukuba badle ukutya kunye naye ubuncinane ama-2 ngeveki, njengoko iicidi eziqulethwe kuyo ziya kunceda ukunciphisa izinga le- cholesterol . Zama nje ukuba ungabhiyi iintlanzi, udle ubilisiwe okanye uphekelelwe isibini.
- Imifuno kunye neziqhamo . Faka into yokutya okungenani i-300-400 g yale mveliso, ungadla i-saladi, okanye nje ukutyiwa nge-apula okanye iipereya. Akukho nto kodwa isiqhamo nemifuno yomzimba iya kuzisa.
- Nuts . Ngokuqhelekileyo, abafanelekanga ukutya, kodwa ukutya amantombazana ambalwa ngeveki kunokwenzeka kwaye kuyimfuneko, kuba iqukethe iicidi kunye nama-microelements afunekayo emzimbeni.
- Iimveliso zobisi kunye nomxholo we-fat up to 5% nazo zivunyelwe kunye nokutya okunciphisa i-cholesterol. Phuza i-yogurt, i-yezhenka, udle ii-varenet kunye ne-yoghurts yemvelo, oku kuya kuthumba kuphela.
- Izityalo kunye nemigqabi nazo ziyavunyelwa, ngokukodwa kucetyiswa ukuba zidle ubhontshisi kunye ne-buckwheat.
- Utywala lunokusetyenziswa ngokumodareyitha, okungukuthi, ezingekho ngaphezu kwe-2 iiglasi zewayini ngosuku.
- Iifuno (umgubo okanye umnquma) ioli ingadliwa, kodwa ininzi kakhulu. Gcwalisa i-saladi yemifuno okanye uyisebenzise ukucoca i-pan xa ulungiselela isitya, kodwa uzame ukungadli ngaphezu kwe-1-1.5 wezipuni. ioli ngosuku.
- Isonka sinokudliwa, kodwa kungcono ukhethe ukutya okupheleleyo okanye okuqulethe i-bran. Iibhasi, ii-coe, ii-cookie kunye nezinye izinto ezifanelekileyo kufuneka zidliwe kakhulu kakhulu kwaye zingabi ncinane kakhulu, zingekho kanye ngeveki.
- Iidayisi, itiye kunye nekhofi zingadla, kodwa isiselo sokugqibela kufuneka sisetyenziswe kwisamba se-1-2 ngeekomityi ngosuku. Ngendlela, kungcono ukwenza ijezi ngokwakho, njengoko izitoro zihlala ziqulethe ininzi ishukela.
Imenyu yesampula
Ngoku makhe sibone umzekelo wokutya kweentsuku ezili-1 nge-cholesterol ephezulu egazini. Ukutya kwasekuseni, ungadla i-buckwheat okanye i-oatmeal, i-yogurt yemvelo, i-cottage cheese, uphuze itiye okanye ikhofi, kodwa ngaphandle kancinci. Okwesibini isidlo sakusasa ungadla isaladi yemifuno, i-banana, i-apula okanye amajikijolo amnandi, kodwa kusemini, kungcono ukukhetha iinkuku okanye izitya zentlanzi, isobho semifuno, iitapile ezibilisiweyo okanye i-fat grape. I-snack yesibini ingaba nemveliso yobisi yobunandi okanye iziqhamo, kunye nesidlo sivunyelwe ukuba sidle isahlulo semfuyo ephantsi okanye intlanzi kwakhona.
Njengoko ubona, awuyi kuhlupheka ngenxa yendlala ngeli xesha ukhangele ukubamba okunjalo. Ewe, ekuqaleni i-ngulube yekanda okanye ikhefu kunye nekhekhe ayiyi kuba neleyo, kodwa, uyabona, impilo ibaluleke ngakumbi, ngakumbi kuba uya kukwazi ukusetyenziswa kwirejista entsha kwiiveki ezingama-2-3.