Ucwaningo oluningi lwesayensi lubonisa ukuthi izinga eliphezulu le-cholesterol lingabangela izinkinga eziningana zezempilo, ngakho kufanele uqaphele ngokucophelela le nkomba futhi, uma ubona ushintsho lwayo ekuqondeni ukukhula, thatha isenzo. Esinye sezimo eziphoqelekile zokusimamisa izinga lezinto, yikudla kokunciphisa i-cholesterol.
Ukudla nge-cholesterol ephezulu kwabesifazane
Isisekelo sokudla nokukhula kwe-cholesterol egazini yisimiso sokuthi ukujwayelekile kwezinga lezinto ezibonakalayo kwenzeka kuphela uma inani lokudla nezilwane namafutha ezakhiwe zikhona ekudleni akuncane kakhulu. Okusho ukuthi, kufanele ulahle imikhiqizo ye-confectionery nge-cream cream, ingulube, amafutha futhi, ngokuqinisekile , ukudla okusheshayo . Uhlu lwezidlo ezivunyelwe ukunciphisa amazinga egazi le-cholesterol ekudleni kuhlanganisa:
- Inyama emhlophe, izinkukhu kanye nenkomo . Ukupheka kuphela kuzoba nombhangqwana, ngakho ungakwazi futhi ugcine ukunambitheka kwesidlo, futhi ungalimazi impilo yakho.
- Inhlanzi, ebomvu nemhlophe . Odokotela banxusa ukudla okudla okungenani izikhathi ezimbili ngesonto, njengoba ama-acids aqukethwe kuwo azosiza ukwehlisa izinga le- cholesterol . Zama nje ukuthi ungafisi izinhlanzi, udle ubilisiwe noma uphekwe umbhangqwana.
- Imifino nezithelo . Faka ekudleni okungenani ama-300-400 g yale mikhiqizo, ungadla amasaladi, noma nje ukuphuza ngama-apula noma amapheya. Akukho lutho kodwa izithelo nemifino yomzimba okuyoletha.
- Amantongomane . Ngokuvamile, akufanele ukudla, kepha ukudla amantongomane ngesonto kungenzeka futhi kudingekile, ngoba aqukethe ama-acids nama-microelements adingekayo emzimbeni.
- Imikhiqizo yobisi ene-fat content kuze kube ngu-5% nayo ivumelekile ngokudla okunciphisa i-cholesterol. Phuza i-yogurt, i-yazhenka, udle ama-varenet nama-yoghurts wemvelo, lokhu kuzoya emzimbeni kuphela ngokuhle.
- Izitshalo nezitshalo nazo zivunyelwe, ikakhulukazi Kunconywa ukuba udle ubhontshisi kanye nokunye okunye.
- Utshwala lungadliwa ngokulinganisela, okungukuthi, okungaphezu kuka-2 izibuko zewayini ngosuku.
- Imifino (ummbila noma umnqumo) amafutha angadliwa, kodwa ngobuncane kakhulu. Zigcwalise ngama-saladi yemifino noma uyisebenzise ukuze ugcobe epanini lokuthosa ngenkathi ulungiselela isidlo, kodwa zama ukungadli okungaphezulu kuka-1-1.5 wezipuni. amafutha ngosuku.
- Isinkwa singadliwa, kodwa kungcono ukhethe okusanhlamvu okuphelele noma okuqukethe i-bran. Amabhuloho, ama-pie, amakhukhi kanye nezinye izinto ezidinga ukudliwa kufanele zidliwe kakhulu futhi zinganqamuki kakhulu, zingekho kanye ngesonto.
- Amajusi, itiye kanye nekhofi kungadliwa, kepha isiphuzo sokugcina kufanele sisetshenziswe ngesamba se-1-2 izindebe ngosuku. Ngendlela, kungcono ukwenza ama-juice ngokwakho, njengoba izindawo zokugcina ngokuvamile ziqukethe ushukela oluningi.
Imenyu yesampula
Manje ake sibheke isibonelo sokudla okunguku-1 nge-cholesterol ephezulu egazini. Ukuze uthole ukudla kwasekuseni, ungadla uketshezi oluthile noma i-oatmeal, i-yogurt yemvelo, i-cottage shizi, uphuze itiye noma ikhofi, kodwa ngaphandle kokhilimu. Ukuze uthole ukudla kwasekuseni kwesibili ungadla isaladi yemifino, i-banana, i-apula noma amajikijolo amasha, kodwa ngesidlo sasemini kungcono ukukhetha izinkukhu noma izitsha zezinhlanzi, isobho semifino, amazambane abilisiwe noma isitshalo semifino ephansi. I-snack yesibili ingase iqukethe imikhiqizo yobisi omuncu noma izithelo, futhi ngesidlo ivumelekile ukuba idle ingxenye yamanoni aphansi noma inhlanzi.
Njengoba ubona, ngeke uphethwe yindlala ngenkathi ubona umbuso wokudla okunjalo. Yiqiniso, okokuqala i-chop yengulube noma ikhekhe nekhekhe ngeke ibe ngokwanele, kodwa, ubona, impilo ibaluleke kakhulu, ikakhulukazi njengoba uzokwazi ukujwayela umbuso omusha emavikini angu-2-3.