Mhlawumbi uye wakuva malunga ne "cholesterol" embi. Kwaye ekubeni enye "ilungile", uphazamiseka ngokusetyenziswa kakubi kwe-cholesterol kunye neengcomo zokunciphisa ngokukhawuleza. Kutheni, ukuba kwenzeka ntoni?
Inyaniso kukuba kukho i-cholesterol, esiyidla ngokutya (kunye nokutya), kwaye kukho i-whey, evelisa umzimba ngokwawo. I-LDL ne-HDL imbi kwaye ilungile, ngokulandelanayo. Zizo zombini i-serum kwaye ziveliswa ngumzimba ngokuhambelana nento oyidlayo, kunye nento engena kuyo. Ukuqhubela phambili kuzo zonke ezi ngasentla, kuyacaca ukuba ukutya okunciphisa i-cholesterol (embi!) Xa kushukumisa umzimba wethu ukudala i-HDL kunye ne-LDL ephantsi.
Imisebenzi yeCholesterol
I-cholesterol ephezulu-lipoprotein ephakamileyo, yenza i-cell nerves, "yokucoca" imithwalo yegazi ukusuka kumzalwana wayo wamawele, ukuvelisa amahomoni kunye noxanduva lokusasazeka kweentsholongwane zeentsholongwane.
Iipoprostine ezibi kakhulu eziphantsi kwegazi, iimvenge zegazi, ezinciphisa i-lumen yokuhamba kwegazi, okubangelwa ukuphazamiseka, i-angina pectoris, thrombi.
Ukutya
Amafutha
Ukutya ekunciphiseni i-cholesterol kufuneka ibe neyona minye yemafutha egcweleyo, kuba iyimigangatho yokuqala yokumisela ukukhula kweLDL. Oku kuthetha ukuba, ukuba kunokwenzeka, kufuneka ubeke inyama kunye nentlanzi kunye neentaka eziphantsi kweoli, ungadluli ngebhotela kunye neoli ecocekileyo. Ngexesha elifanayo, kufuneka ukwandise ukusetyenziswa kweoli yeoli, kwaye ngokuchanekileyo, utshintshe amanye amafutha ngeoli yeoli, kuba iqukethe amafutha angatshatkiweyo "ahlambulule" umzimba we-cholesterol embi.
Amaqanda
Ngokumalunga namaqanda, izidumbu zidlulileyo kwiminyaka emininzi, ukuba kungengangeenkulungwane. Ewe, i-yolk iqukethe i-cholesterol yokutya-275 mg kunye ne dose yansuku zonke ye-300 mg. Nangona kunjalo, unako ukufumana amaqanda ama-3 ngeveki kunye nesazela esicacileyo ngasinye. Ukuba ufuna njalo, unokuhamba ngokutya ukunciphisa i-cholesterol: upheke i-omelettes ukusuka kwi-yolk 1 kunye neeprotheni ezi-2 ukuya kwe-3.
Pectin
Ubhontshisi, i-oats kunye nengqolowa zihlobo oluhle kakhulu lwabo bafuna iimveliso zokunciphisa i-cholesterol. Ziqukethe i-pectin-fubiluble fiber, ephinde ivelise i-cholesterol, njengeoli yeoli.
Ingxenye yekote yeoats ngosuku ayininzi, kodwa yanele ngokwenyuka kweLDL.
Grapefruits
Isiqhamo esihle kakhulu sokunciphisa i-cholesterol yintyatyambo. Oogqirha bancoma iikomityi ze-2.5 zeedrafruit zincinci ngemini, ezo, ngokwamvo zabo, ziya kunciphisa i-cholesterol ngo-8% kwiiveki ezimbalwa. Musa ukuyihoxisa ezi ntandathu zeepesenti - ukunciphisa i-cholesterol ngo-2% kakhulu kunciphisa umngcipheko wokuhlaselwa kwentliziyo.
U bunzima
Oogqirha baye baqaphela ixesha elibonakalayo: iphakamileyo ubunzima bomzimba, i-cholesterol engaphezulu umzimba uvelisa. Ngoko ke, ukwenzela ukunciphisa isalathisi salo, kufuneka sithwale ubunzima bethu obukhulu. Qaphela ukutya okuphantsi kweekhalori, gxila kwioli yeoli ephuma kumafutha, udle iziqhamo ezingaphezulu (ngendlela, i-grapefruit ibetha isondlo), kunye nefiber friji, edala ukuvakalelwa. Zonke ezi zenzo ziya kuba nefuthe, ingakumbi xa uzihlanganisa ngokuzikhandla.
Ingqikithi yeekhilogram yesisindo esithinteleyo yandisa i-cholesterol yenkcazo ngeemyalelo ezimbini zobukhulu.
Umlinganiselo wemveliso kwimenyu
Ukuze ukutya kukunciphise i-cholesterol kwaye kwenzeke kwiphumo elindelekileyo, kufuneka badibaniswe ngokufanelekileyo. Asiyi kukuxelela malunga "neepramamidi" zokutya, khumbula nje ukuba imenyu ye-2/3 kufuneka ibe nemifuno, iziqhamo, i-grains epheleleyo, kunye ne-1/3 akhawunti kuphela kwenyama kunye nemveliso yobisi.
Kwaye, ekugqibeleni: i-cholesterol iphuma kwimikhwa emibi (ukusela kakhulu ikofi, utywala, ukutshaya) kunye noxinzelelo, okuthi, ngezinye iindlela, ngumkhwa. Ngoko ke, okokuqala, fumana indlela yokuphumla.