Imikhiqizo equkethe i-cholesterol

I-cholesterol iyadingeka ekwakheni i-bile acids, ama-hormone ocansi kanye ne-vitamin D. Ubindi bukhiqiza cishe u-70% wendabuko edingekayo, kanti wonke umuntu uthola imikhiqizo equkethe i-cholesterol. Ukusetshenziswa kuvunyelwe okungaphezu kuka-300 mg ngosuku. Uma umuntu engaphezu kwenombolo evunyelwe, kodwa izinkinga zezempilo zikhula, isibonelo, ingozi ye-infarction ne-vascular disease iyanda.

Yikuphi ukudla okuqukethe i-cholesterol?

Kukhona uhlu oluthile lokudla oluqukethe inani elikhulu le-cholesterol futhi, ngokujwayelekile, alisebenzisi umzimba wonke. Uma ufuna ukuba uphilile futhi ungabi nesisindo esiningi , zama ukukhawulela noma ngisho nokuwashiya kusuka kwimenyu yakho.

Yiziphi imikhiqizo i-cholesterol:

1. I-Margarine . Omunye wemikhiqizo eyingozi kunazo zonke, njengoba kungenxa yamafutha e-hydrogenated, okwenza isibindi sikhiqize inani elikhulu le-cholesterol ngenkathi kusetshenzwa.
2. Imikhiqizo yokuhlunga . Ngokuyinhloko, ingulube kanye nesilonda zisetshenziselwa ukukhiqizwa kwesausages, futhi i-cholesterol ifakiwe ekubunjweni kwayo. Ngaphezu kwalokho, ukulimala kwemikhiqizo enjalo kwandisa izithasiselo ezihlukahlukene.
3. Ama-Yolks . Ukukhuluma ngemikhiqizo lapho kune-cholesterol embi, awukwazi ukuphuthelwa i-yolk, okwakusanda kuhola phakathi kwemikhiqizo ene-cholesterol. Esikhathini esisodwa se-yolk kunendawo ethile engu-210 mg. Muva nje, ososayensi baye bafakazela ukuthi i-cholesterol yeqanda ayinobungozi njenge-cholesterol yenyama.
4. I-Caviar . Lezi zinambitheka ziqukethe ne-cholesterol eningi, kodwa akuwona wonke umuntu owudla ngobuningi, ngakho-ke ngezinye izikhathi ungakwazi ukukhokhela i-caviar oyintandokazi nge caviar. Ku-100 g kukhona 300 mg we-cholesterol.
5. Inhlanzi ekheniwe . Okuqukethwe kwe-cholesterol emikhiqizweni enjalo kuphakeme, ngakho-ke kubalulekile ukunciphisa ukusetshenziswa kokudla okusemathinini futhi ikakhulukazi uma kuthengiswa ngamafutha.
6. Ushizi . Izinhlobo eziningi zezinyosi ezinzima zinamafutha, okusho ukuthi anezinhlobo eziningi ze-cholesterol, ngakho-ke uma uthanda lo mkhiqizo, bese ukhetha izinhlobo eziphansi zamafutha. Inani kufanele libe ngaphansi kuka-40%.
7. Ukudla okusheshayo . Ukudla okuthandayo emhlabeni, ngokusho kokucwaninga, kuyingozi empilweni hhayi kuphela ngenxa yokuqukethwe okuphezulu kwe-cholesterol.
8. Ukudla kwaselwandle . Naphezu kokuba khona kwenani elikhulu lemisebenzi ewusizo, emikhiqizweni enjalo kuningi le- cholesterol . Ngokwesibonelo, ngokwemibiko yabososayensi baseNtshonalanga, ama-100-200 gr ama-shrimps aqukethe 150-200 mg we-cholesterol.