Umgangatho we-cholesterol yegazi ngumqondiso abantu abaninzi ababaziyo namhlanje kwaye bazama ukuwulandela, kuba ukwanda kwawo kubangele ukuphuhliswa kwe-atherosclerosis, isifo senhliziyo yesisu kunye nokuhlaselwa kwintliziyo kwixesha elizayo. Ukutshintsha ukutya kwakho, unokufikelela kwimimiselo ye-cholesterol, ngenxa yoko kufuneka unciphise iimveliso ezandisa ukwanda kwe-cholesterol.
Amafutha kwenyama yezilwanyana - imbangela ye-cholesterol ephezulu
Kubalulekile ukuba ufunde umgaqo osisiseko: Amafutha azalisiweyo yezilwanyana ezisuka kwimvelaphi yezilwanyana ezenza ukuba ukwandisa i-cholesterol, kwaye ukutshala i-acids ye-fatty acid acids iyanciphisa izinga leepids. Ngako oko, ukusetyenziswa kwamatye ezilwanyana kufuneka kube nzima kakhulu. Zizininzi kakhulu kwiimbilini zezilwanyana:
- izintso;
- isibindi;
- ubuchopho.
Iqanda le-Egg linomgangatho ophezulu we-cholesterol, ngoko iiveki ungayidli ngaphezu kweziqhezu ezine. Ukongezelela, kufuneka kukhunjulwe ukuba ezinye iimveliso zinezinto ezibizwa ngokuba "zifihla". Ngokomzekelo, kwi-cholesterol ye-fatus ye-fat fat-fat is more than in cattle or pigs. Kubalulekile ukususa amafutha athile avela kwenyama.
Iimveliso zobisi: i-fatty kunye ne-fat-fat
Iimveliso ezandisa i-cholesterol kwiimveliso zobisi ezinamafutha:
- ubisi bonke;
- cheeses;
- ukhilimu omuncu;
- i-cottage cheese.
Ungasebenzisa ama-analog a-mafutha. I-cholesterol yanda kunye nokusebenzisa i- mayonnaise kunye ne-bhotile, ngoko-ke nincoma ukusebenzisa i-yogurts okanye i-oyile.
Imifuno kunye notywala
Imifuno ngokwabo ayinayo i-fat, ne-cholesterol ephezulu iyanceda. Kodwa ukuba uyabanda okanye ubambile ngenyama, bathabatha amafutha emfuyo kwaye babe ngumthombo wangempela we-cholesterol. Ngako oko, kufuneka babe ntsha okanye baphekwe ngaphandle kwemveliso yenyama.
Amanqamle angabandakanyi ubisi bebisi yinto yokutya evinjelwe kwi-cholesterol ephakamileyo, njengoko iqukethe i-palm kunye neoli yekakhukhunta ezicebileyo kumafutha azalisiweyo. Utywala lukhokelela
Izilwanyana zokutya ezilwandle kunye ne-cholesterol ephezulu
Iimveliso ezandisa "i-cholesterol" iindawo zokutya zentlanzi, ezicetywayo ukuba ziphekwe ngamaxesha amaninzi ngeveki. Ziqulethe i-polyunsaturated fatty acid acids. Nangona kunjalo, umntu kufuneka akhethe apha. Ngokomzekelo, i-shellfish kunye nama-shrimp aziqukethe amanqatha amaninzi, kodwa ziyimvelaphi ye-cholesterol, iyafana neyesibindi kunye ne-caviar yentlanzi. Konke oku kukutya okunobungozi kwi-cholesterol ephezulu, kwaye bangadliwa kuphela ngamaxesha kunye nancinci.