I-cholesterol yi-lipid (uhlobo lwamafutha) olufumaneka kuyo yonke iseli yomzimba, ingakumbi ininzi yalo kwingqondo, isibindi kunye negazi. I-cholesterol inendima ebalulekileyo ekugcineni iinkqubo ezibalulekileyo, umzekelo, ekubunjweni kweeseli, ukuveliswa kwamahomoni kunye nokutya. Umzimba womntu ngokwawo uvelisa inani elifunekayo le-cholesterol, kodwa lingafumaneka ngokugqithiseleyo, ukutya okudliwayo kunye namafutha.
Ukuphakamisa izinga le-cholesterol kungaholela kwimiphumo emibi, umzekelo, umngcipheko wesifo senhliziyo, isifo. Inqanaba eliphezulu le-cholesterol likhokelela ekwakheni i-cholesterol plaques kwiinqanawa, apho ifomu le-thrombi. Ukuba i-thrombus enjalo iphuka kwaye ingena egazini, inokubangela ukukhutshwa kweempahla zamalungu obalulekileyo, kwaye ingabangela ukuhlaselwa kwentliziyo.
Abantu abanempilo bangadla kwi-300 mg ye-cholesterol ngosuku, kunye nabantu abaneentsholongwane ze-cardiovascular to 200 mg.
Ukuba kuyimfuneko, izinga le-cholesterol egazini lancitshiswa ngoncedo lwesidlo esikhethekileyo. Ukutya okunjalo kunokumisela izinga le-cholesterol ngaphandle kokusetyenziswa kweziyobisi ezizodwa.
Ngokutya okuphezulu kwe-cholesterol
Enyanisweni, zonke izinto zilula apha-kubalulekile ukunciphisa ukungena kweemveliso zenyama yezilwanyana kunye ne-cholesterol yokutya emzimbeni. Ukwenza oku, kufuneka uhambelane nale migaqo elandelayo:
- Iimveliso ezandisa ukwanda kwe-cholesterol ziqhamo zeengulube, i-offal, iimveliso zobisi ezinqambileyo, i-margarine, i-coconut kunye neoli ye-sunflower, i-caviar yeentlanzi, i-mayonnaise, i-sausages kunye ne-sausages. Ukusetyenziswa kwazo kufuneka kube nzima kakhulu. Kufuneka uyilibale malunga nazo zonke iintlobo zokutya okukhawulezileyo kunye nokutya okufutshane.
- Kunconywa ukutshintsha ukutya konke okuthosiweyo kunye ne-stews okanye okuphekwe, kukho izithelo kunye nemifuno eninzi. Faka phakathi kokutya kwakho akukho nqolowa eline-cholesterol.
- I-Kashi inokupheka ngeziqhamo ezomileyo, ngaphandle kokungeniswa kwebhotela. Ingqwalasela ekhethekileyo kufuneka ihlawulwe kwi-oatmeal, eyanciphisa i-cholesterol, kwaye inika umzimba ngomlinganiselo ofanelekileyo we-amino acids kunye nezinto ezilandelelanayo. Kuyinto enqwenelekayo ukudla i-oatmeal kwisisu esingenalutho.
- Isidlo sinokudliwa yinkukhu okanye inyama. Ingxenye yenyama ayifanele ibe ngaphezu kwe-100 gram kwifom elungiselelwe. Ungadla inkukhu okanye i-veal ezingaphezu kwezi-2 ngeveki. Ikhumba lenkukhu kufuneka isuswe, njengoko iqulethe inani elikhulu leoli.
- Kwiintsuku ezisele, lungiselela iintlanzi. I-Fat equlethwe kwiintlanzi ayifumanekanga kwaye i-polyunsaturated fatty acids, eyanceda umzimba ukuhlangabezana nemiphumo eyingozi ye-cholesterol ephezulu.
- I-anyanisi kunye negalikhi zikhuthaza ukwandiswa nokuhlanjululwa kwemithambo yegazi, ngokukhethekileyo ukusetyenziswa kwazo rhoqo, ngokufaka kwimivuzo kunye nezinye izitya.
- Yidla ii-apula ezimbalwa okanye ii-oranges ngosuku, njengoko zizityebi kwiivithamini kwaye ziqinisa iindonga zemithambo yegazi. Amagilebhisi anokunceda ukunciphisa amazinga e-cholesterol ngenxa yamacandelo asebenzayo atholakala kwesikhumba. I-orange kunye ne-kroti (kunye naliphi na enye) ijusi inceda ekunciphiseni i-cholesterol.
- Thatha imali encinci kwiiyure ezingama-3-4.
- Ukongeza kwiimveliso ezinamafutha ezilwanyana, amazinga e-cholesterol egazini akhula ukutshaya, ikhofi, uxinzelelo kunye notywala.
Ukutya okunciphisa i-cholesterol kunokumiswa xa izinga layo liyancishiswa kwizinga elimkelekileyo kwaye lizinzileyo. Ukwenza oku, kufuneka uthabathe rhoqo iimvavanyo ezifanelekileyo ukufumana inani le-cholesterol egazini, kwaye uyiliso.