Ngokwezibalo, inani elikhulu labantu linomgangatho we-cholesterol ophakamileyo. Ngenxa yoko, iindonga zeempahla zenza iiplates, ezandisa ingozi yamacenge egazi. Yingakho kubalulekile ukwenza imenyu yakho ngokuchanekileyo, kuquka iimveliso ezinciphisa i-cholesterol egazini lakho. Kubalulekile ukukhuphela ngaphandle kokutya kwezilwanyana zezilwanyana, ukuveliswa kweemveliso zobisi eziphezulu, i-offal, i-sausages nokutya okukhawulezayo.
Ziziphi ukutya okunciphisa i-cholesterol?
Iimveliso ezijoliswe ekunciphiseni ukuxinwa kwe-cholesterol embi egazini, zineendlela ezahlukileyo, kwaye ziyahluka kwiindlela zokwenza.
Intlanzi . Ukubunjwa kolwandle lolwandle kunye neentlanzi kumlambo kubandakanya i-Omega-3. Izinto ezincedo kakhulu zokunciphisa i-cholesterol zise-sardines kunye ne-salmon. Intlawulo yansuku zonke yeentlanzi i-150-250 g, eya kunciphisa izinga le-cholesterol embi malunga ne-25%. Ungongeza ukongeza ioli yeentlanzi, ngoko enye i-capsule ngosuku iyanele. Usetyenziso i-tuna, i-trout, i-cod, njl. Ukongeza, intlanzi inciphisa i-viscosity yegazi kunye nemeko jikelele yomzimba. Kubalulekile ukuqwalasela ukuba intlanzi edobayo ayinakwenzeka, kuba iya kutshabalalisa zonke izinto ezincedo.
Imifuno . Ukubunjwa kwezi mveliso kuquka ininzi yefiber, iivithamini kunye nezinye izondlo, phakathi kwazo kukho iipolphenol, ezingagcini nje ukunciphisa inani le-cholesterol embi, kodwa zinokunceda amafutha angatshitshisiweyo ukuba angcono. Imifuno engcono kakhulu ifomu elitsha, umzekelo, ukwenza i saladi kunye nokuzalisa ngeoli yeoli. Cinga uluhlu lwemveliso, okuthi imifuno iyanciphisa i-cholesterol egazini:
- Broccoli . Ukubunjwa kubandakanya i-fiber eninzi, engena emzimbeni, ivula kwaye isuse amafutha anobungozi. Isantya sohla ngemihla si malunga ne 400 g.
- Iklabishi emhlophe . I-antioxidants esebenzayo ayigcini nje ngokutsha, kodwa nakwimifuno elungiselelwe, umzekelo, kwifom echitshiweyo okanye ekhutshiwe. Ngomhla kufuneka udle okungenani i-100 g.
- Utamatisi . Iitamatisi ezitsha zichaphazela kakuhle imeko yentliziyo, kwaye kunye nokutya i-0.5 kg yemifuno kunokunciphisa inani le-cholesterol malunga ne-10%.
- Ubhontshisi . Ukubunjwa kweemveliso ezinjalo kubandakanya ezininzi iimbumba, ii-vithamines zeqela, ii-pectins kunye ne-aclic acid. Kubandakanywa iimbotyi ezinciphisa i-cholesterol, unokunciphisa ukutya kwakho ngo-10%.
- Iimveliso zokutya . Ukuthetha malunga noko kukutya okuphantsi kwe- cholesterol , awukwazi ukuphosa irayisi ebomvu, i-millet, ibhali kunye nezinye izityalo eziqulethe i-fibre, isenzo esele sishiwo. Indlela efanelekileyo yokutya kwasekuseni - inxalenye ye-oatmeal, ekusebenziseni imihla ngemihla iya kunciphisa izinga le-cholesterol malunga ne-4%.
Ezinye iimveliso ezinciphisa i-cholesterol embi:
- Amantonga kunye nembewu . Iqukethe i-monounsaturated fats, eyenza ukwanda kwezinto ezilungileyo kunye nokunciphisa izinga le-cholesterol embi. Izinga lemihla ngemihla li-30 g. Ezi ziquka i-walnuts, i-almond, imbewu yeempukane kunye neflekisi, kunye ne-hazelnut.
- Ioli yeoli . Ukubunjwa kubandakanya ezininzi iiprotosterol, ezikuvumela ukunciphisa inani le-cholesterol embi. Kungcono ukukhetha ukhetho lweoli.
- Amakhowe e-Oyster . Ukubunjwa kwezi fungi yi-lovastine, eyanciphisa ubukhulu beentsimbi zamathambo. Izinga lemihla ngemihla li-10 g.
- I ziqhamo . Ziqukethe i-fiber eninzi, eyanciphisa i-cholesterol embi, kodwa isiqhamo ngasinye sinamaqela ahlukeneyo. Ngokomzekelo, kwi-prune kunye neapulo zikhona i- antioxidants . Kwi-avocado, ezininzi ze-phytosterol, ngoko ukutya rhoqo iintsuku ezintathu kwihafu ye-avocado, unokunciphisa i-cholesterol nge-15%.