Cishe uzwe nge-cholesterol "emibi" futhi "emihle". Futhi njengoba omunye wabo "omuhle", uphazamiseka ngokuhlukunyezwa kwe-cholesterol nezincomo ukuze uyinciphise ngokuphuthumayo. Kungani, uma kwenzeka ehle?
Iqiniso liwukuthi kukhona i-cholesterol, esidla ngokudla (ukudla), futhi kukhona whey, eveza umzimba ngokwayo. I-LDL ne-HDL kubi futhi okuhle, ngokulandelanayo. Zombili ziyi-serum futhi zikhiqizwa ngumzimba ngokuhambisana nalokho okudlayo, nokuthi yini efika kuyo. Ukuqhubeka kuzo zonke ezingenhla, kuba sobala ukuthi ukudla okunciphisa uketshezi (okubi!) Kumele kushukumise umzimba wethu ukwakha i-HDL ne-LDL ephansi.
Imisebenzi ye-cholesterol
I-cholesterol enhle-i-lipoprotein ephakeme, isakhiwe ekwakheni amangqamuzana omzimba, "ukuhlanza" imithwalo yegazi kusuka kumfowabo wewele, okwenziwa amahomoni futhi okubhekene nokudluliselwa kwemizwa yezinzwa.
Ama-lipoprotein angalungile, ama-clogs yegazi, iminyango ye-lumen yokugeleza kwegazi, okuholela ekutheni i-infarction, i-angina pectoris, i-thrombi.
Ukudla
Amafutha
Ukudla ukunciphisa i-cholesterol kufanele kube neyinani lamafutha agcwele, ngoba yiyona ndlela yokuqala yokunquma ukukhula kwe-LDL. Lokhu kusho ukuthi, uma kunokwenzeka, udinga ukufaka inyama esikhundleni senhlanzi nezinyoni ezincane ezinamafutha, ungadluli ngebhotela namafutha ehlumela. Ngesikhathi esifanayo, kufanele ukwandise ukusetshenziswa kwamafutha omnqumo, futhi ngokunembile, ushintshe amanye amafutha ngamafutha omnqumo, ngoba aqukethe amafutha angenayo i-insaturated "ahlanze" umzimba we-cholesterol embi.
Amaqanda
Ngokuphathelene namaqanda, ukuhlukunyezwa kudlule amashumi eminyaka, uma kungenamakhulu eminyaka. Yebo, i-yolk inezinhlobo eziningi zokudla kwe-cholesterol - 275 mg ngesilinganiso samalanga ama-300 mg. Noma kunjalo, ungakwazi ukukhokhela amaqanda ama-3 ngesonto unembeza ocacile ngamunye. Uma ufuna isikhathi esiningi, ungadlula ukudla ukuze unciphise i-cholesterol: upheke ama-omelette avela ku-1 isikhupha kanye namaprotheni amabili kuya ku-3.
I-Pectin
Ubhontshisi, ama-oats kanye nommbila bangabangane abangcono kakhulu kulabo abasesha imikhiqizo yokunciphisa i-cholesterol. Ziqukethe i-pectin - i-fiber ehlanganisiwe, eveza futhi i-cholesterol, njengamafutha omnqumo.
Ingxenye yendebe yama-oats ngosuku ayikho okuningi, kodwa kwanele ukwehlisa i-LDL.
Izithelo zomvini
Izithelo ezinhle zokunciphisa i-cholesterol yi-grapefruit. Odokotela batusa izinkomishi ezingu-2.5 zezithelo ze-grapefruit ngosuku, okuyinto, ngokombono wabo, ezokwehlisa i-cholesterol ngo-8% emavikini ambalwa. Unganaki amaphesenti ayisishiyagalombili - ukunciphisa i-cholesterol ngo-2% kakhulu kunciphisa ingozi yokuhlaselwa yinhliziyo.
Isisindo
Sekuyisikhathi eside odokotela beqaphela iphethini ebonakalayo: ephakeme isisindo somzimba, i-cholesterol engaphezulu umzimba uveza. Ngakho-ke, ukuze sikwehlise inkomba yayo, kumelwe sithathe isisindo sethu esiningi. Qaphela ukudla okuphansi kwekhalori, gxila emafutheni omnqumo emafutheni, udle izithelo eziningi (ngendlela, ama-grapefruit ashaya isifiso sokudla), kanye nefiber fibrous, eyenza umuzwa we-saturation. Zonke lezi zenzo zizoletha umphumela, ikakhulukazi uma uzihlanganisa ngokuzikhandla ngokomzimba.
Ingqikithi yekhilogram yesisindo esingeziwe ngokweqile yandisa inkomba ye-cholesterol ngamakhodi amabili wokuphakama.
Inani lemikhiqizo kwimenyu
Ukuze ukudla kunciphise i-cholesterol futhi kuthathe isinyathelo ekulindelekeni, kulindeleke ukuthi kuhlanganiswe ngokufanele. Ngeke sikutshele mayelana "nemipiramidi" yokudla, khumbula nje ukuthi imenyu ye-2/3 kufanele ibe nemifino, izithelo, okusanhlamvu okuphelele, kanye ne-akhawunti ye-1/3 yenyama kanye nemikhiqizo yobisi kuphela.
Futhi, ekugcineni: i-cholesterol ivela emikhuba emibi (ukuphuza ngokweqile ikhofi, utshwala, ukubhema) nokucindezeleka, okuyinto, ngezinye izindlela, kuyimkhuba. Ngakho-ke, okokuqala, thola indlela yokuphumula.