Ukutya okunciphisa i-lipid kusekelwe ekusebenziseni ukutya kunye nomxholo ophantsi we-cholesterol. Ezi zilandelayo ziquka iimveliso eziqukethe i-monounsaturated kunye ne-polyunsaturated fats, kunye ne-fibrified sulfure.
Ukutya okunciphisa i-lipid kuyanconywa kubantu abasele bephethwe zizifo zentliziyo, okanye abo banesimo esithile kubo. Ukongezelela, ukunciphisa i-cholesterol ngokuqhelekileyo kuyimfuneko xa umntu enesisu, isifo sikashukela, umfutho wegazi ophezulu. Ngaloo ndlela, ukutya okunciphisa i-lipid akujolise ekulahlekeni komzimba, kodwa ukuphucula umzimba.
Ukutya okuphantsi kwe-cholesterol
Nantsi imigaqo ebalulekileyo kulabo bathetha ukulandela ukutya kwe-hypolipidemic:
- ukuyeka ukupheka zokupheka usebenzisa amafutha kunye namafutha evela kwimfuyo;
- Musa ukugcoba kwaye ungadli ukutya kwakho - ungayilisa kuphela, upheke kwisitya okanye ubhaka;
- Yidla rhoqo kwaye kwiincinci ezincinci.
Ezi zinto zilandelayo ziza kuphucula ngempumelelo i-cholesterol:
- Imifuno kunye neziqhamo - ngenxa yemibhobho yemifino equlethe kuyo.
- I-Oatmeal (i-oatmeal porridge okanye i-cereal for breakfast, i-oat cake) -kubonga kwi-fiber ene-soluble equle kuyo.
- I-Peas, i-bran, i-soy, i-sesame, i-peanuts, imbewu ye-sunflower, kwakunye neoli ehambelana nayo- ngenxa ye-phytosterol equlethwe kuyo.
- Intlanzi ye-oily - ngenxa yobuninzi be-omega-3 fatty acids, okuthi, njengoko kwenzeka, kubangela ukuncipha kwe-cholesterol.
- Ioli yeoliva iyimvelaphi ye-monounsaturated fatty acids, ngakumbi i-oleic acid. Njengoko kwafunyaniswa, xa kuthelekiswa ne-acids fatty saturated, ioli yeoli iyancipha ukunyuka kwinqanaba le-cholesterol embi neyingozi, ngelixa ngexesha elifanayo alichaphazeli kakhulu iindleko ze-cholesterol enhle. Ungasebenzisi ngaphezu kwezi-4 zeepuni zeoli yeoli.
- Iwayini elomileyo elinomlinganiselo - ukusetyenziswa ngokunyanisekileyo kwewayini (ikakhulukazi ebomvu, equlethe i-antioxidants) kwandisa izinga le-cholesterol enhle.
Nantsi uluhlu olubanzi lweemveliso ezinomxholo ophantsi we-cholesterol, ongasetyenziswa kwisondlo se-hypolipidemic:
- isonka esineqhekeza kunye nama-biscuits;
- irayisi ebomvu, iimbotyi;
- ipasta emdaka;
- ubisi oluqingqiweyo, i-yogurt ephantsi, i-fat-fat cheeses;
- Inyama yomvundla, inkukhu kunye ne-turkey ngaphandle kwesikhumba;
- Amanqatha amancinci (inyama ebomvu ngexesha eli-1 kwiintsuku ezili-10);
- iintlanzi ezinamafutha (mackerel, sardines, salmon, bream, anchovy, sea bream);
- iziqhamo ezinamaqanda kunye neentyandi zezityalo ezitsha;
- imifuno - njenge-fresh, ke ibilisiwe okanye ibhaka;
- iifuno zemifuno;
- i-tahini, i-sesame, i-walnuts, i-almond.
I-hypolipidemic yokutya ayifaki ngokupheleleyo imveliso elandelayo:
- iimveliso zeebhaki (iibisiki, i-croissants, buns);
- iifatata ezidikiweyo, iipopu, i-popcorn;
- amnandi (amaqebelengwane, amaqebelengwane, i-ayisikrimu, ama-sweetries amnandi);
- i-carbohydrate (iswekile, i-jams, i-jams, ininzi enkulu yobusi);
- Amachiza amachiza, ubisi kunye nobisi olunamanzi, i-yoghurts kunye neentshizi ezinomxholo ophezulu weoli;
- Inkukhu inyama kunye nekhumba, ibhokhwe lesikhumba, imvana;
- i-sausage (i-bacon, salami, mortadella, njl);
- Ukutya okulungele (ii-pizzas, cheeseburgers, carbonara, njl);
- izikhupha zeqanda (zithathe igrama ezingama-20 zenyama kunye nama-proteins amaqanda amabilisiwe amabini);
- caviar yentlanzi;
- i-molluscs (i-shrimps, i-lobsters, i-mussels, i-oyster, i-urchins yolwandle, i-lobster, i-cuttlefish, i-squid);
- Ngaphakathi (isibindi, ubuchopho, izintso, i-spleen, intliziyo);
- inyama, i-salted and meat smoke okanye intlanzi;
- I-Butter, amafutha ezilwanyana zokupheka, iinqatha ezinamanqatha - lungisa iisoso zakho ezisekelwe kwioli yeoli, iilum kunye neviniga yevini;
- iziphuzo zotywala kunye ne-carbonated.
Umzekelo obalaseleyo wokutya okukhawulezileyo nokulula ukulungisa kunye nomxholo ophantsi we-cholesterol yi-borsch kunye ne-porridges ebilisiwe emanzini.