Ukusuka kuzo zonke iingqungquthela, siqinisekiswa ngabathengisi ukuba i-cholesterol yinto eyoyikisayo kwaye eyingozi, ifile nje. Nangona kunjalo, ukuba oko kuyinyani, kutheni umzimba ukhiqiza? Ukuthambekela kokuzibulala - akunakwenzeka, kodwa ukuqonda ukuba luhlobo luni lokusebenzisa i-cholesterol.
I-cholesterol esebenzayo?
I-cholesterol yinto enobuthi. Egazini lethu, lingaba ngefomu ekhululekile, kwaye nakwiimveliso-kwi-memidane membrane. Kwimimandla efanayo, oku akukho i-cholesterol, kodwa i-lipoprotein ihlanganiswe.
Ezi zixhobo, ngokwazo, zihlulwe zibe zimbini iintlobo:
- ii-lipoproteins eziphezulu-eziphezulu-"zincedo";
- Iipoprotein of lowestensity "inobungozi".
Isibindi sethu sivelisa i- cholesterol yedwa, kwaye ininzi ye-cholesterol ehlolwayo yegazi iipoproteins ezivela esibindi. Nangona kunjalo, enkulu inkulu yomntu, ephakamileyo kwimveliso ye-cholesterol. Kwaye ukugqithisa, njengento encinci kakhulu sele sele yingozi ...
Ukuxinwa kweepoprotein (high-density lipoprotein) (LVPP) kufuneka ibe ngama-35% yazo zonke iipoprotein, i-lip% i-lipoproteins i-lipoprotein e-low-density lipoprotein, ngamanye amagama athi "yingozi" ye-cholesterol. Apha siza kunomdla kakhulu - ngaba sidinga ukutya okuchasene ne-cholesterol?
Kutheni ndifuna i-cholesterol?
I-cholesterol ibandakanyeka ekuveliseni ubuninzi bee-hormone, ziyingxenye ebalulekileyo yeembrane zeseli, i-acids acids, eziyimfuneko yokutya okuqhelekileyo. I-cholesterol yinto ebaluleke kakhulu ekukhuseleni i-antioxidant ekhusela thina kwiingozi ezinobungozi. Ukongezelela, uthatha inxaxheba kwi-vitamins A, E, D, K. kunye ne-cholesterol enciphise, umnqweno wesondo uyanyamalala.
Ukutya
Ewe, ukuba unesilinganiselo esingafanelekanga se-HDL kunye ne-LDL, kufuneka ufumane isizathu (ukutya okungenakulungelelaniswa, umsebenzi wesibindi ongasebenzi, ubunzima obukhulu okanye bonke ndawonye), kwaye uqalise ukutya kukunciphisa i-cholesterol.
Ingundoqo yesondlo ayikho kwimpendulo kunye nokulandelwa kokutya kwamaprotheni, i-carbohydrates kunye namafutha, kodwa ekusebenziseni "iimveliso" ezifanelekileyo.
Amafutha
Okokuqala malunga nokuthintela. Kubalulekile ukukhuphela okanye ukunciphisa ukusetyenziswa kwemfuyo yezilwanyana - i-acids ene-fatty saturated, kunye ne-cholesterol equkethe iimveliso-nge-mveliso (isibindi, izintso, ubuchopho, njl.). Ukongezelela, akufanele ubandakanyeke kwiintlanzi ezinobuthi kunye ne-caviar.
Ukubeka amaninzi amaninzi wezilwanyana kunye namafutha angenasiphunga. Amafutha anesiphumo se-choleretic, kwaye iphinda iqinise intestinal peristalsis. Konke oku kuncedisa ekususeni kwe-cholesterol engaphezulu.
I-carbohydrate
Ngokuphathelele i-carbohydrate, ukutya okunciphisa i-cholesterol kufuneka kudlule ngaphandle kwama-carbohydrate okukhawulezayo, okuguquguquka kakhulu ukuba yi-cholesterol. Ugxininiso kufuneka ube kwi-carbohydrate enzima, iitithamini ezizityebi, imifuno kunye neziqhamo. Ngokuqhelekileyo, iivithamini ziyimfuneko ukuya phezulu, ungasebenzisa i-multivitamin complexes.
Imenyu
Ngexesha lokutya kokunciphisa i-cholesterol, kufuneka uhlale unokwenza ukutya izitya, iziqhamo kunye namajikijolo - iisobho, i-compress, i-kisels, i-salads, isobho leklabishi, i-beetroots, njl njl. Kwakhona kunconywa ukusetyenziswa kweejusi ezisanda kutyalwa - ingakumbi imifuno yemifuno.
Kunconywa ukusebenzisa imveliso yobisi ye-fat fat content and dish from them-syrniki, casseroles, soufflé .
Ngokuphathelele umgubo, ungadla iibisiki kunye nesonka sesonka. Ukusuka ekudleni sisuka kwiintlobo ezinzima kuphela, inkukhu engenamafutha, kunye neentlanzi ezincinci zintlanzi. Ukusetyenziswa kwezilwanyana zasemanzini kwamkelwa.
Izityalo, izityalo kunye nezityalo zihlonishwa kakhulu. Banokupheka kuyo nayiphi na inhlanganisela, kwiisobho kunye neesinkwa, ii-casseroles.
I-dose ephambili yamafutha kufuneka ilandele i-oyile yemifuno engapheliyo, nangona kunjalo, ukukhuphela ibhotela nge-100% ayifanelekanga. Iqukethe i-retinol, engabonakaliyo kwimifuno yemifuno.