I-cholesterol iyi-lipid (uhlobo lwamafutha) olutholakala kuwo wonke amangqamuzana omzimba, ikakhulukazi eningi ebuchosheni, esibindi nasegazini. I-cholesterol inendima ebalulekile ekugcineni izinqubo ezibalulekile, isibonelo, ekubunjweni kwamaseli, ukukhiqizwa kwamahomoni nokugaya. Umzimba womuntu ngokwawo uveza inani elidingekayo le-cholesterol, kodwa lingatholakala ngokweqile, ukudla okudlayo okugcwele ngamafutha.
Ukukhulisa izinga le-cholesterol kungaholela emiphumeleni emibi, isibonelo, ingozi yesifo senhliziyo, isifo. Izinga eliphakeme le-cholesterol liholela ekubunjweni kwe-cholesterol plaques ezitsheni, okuyinto ifomu le-thrombi. Uma i-thrombus enjalo isuka futhi ingena egazini, ingabangela ukuvinjwa kwezitsha zezingxenye ezibalulekile, futhi kungabangela ukuhlaselwa yinhliziyo.
Abantu abanempilo bangadla ku-300 mg we-cholesterol ngosuku, futhi abantu abanesifo senhliziyo kuya ku-200 mg.
Uma kunesidingo, izinga le-cholesterol egazini lingancishiswa ngosizo lokudla okukhethekile. Ukudla okunjalo kungavumelana nezinga le-cholesterol ngaphandle kokusetshenziswa kwezidakamizwa ezikhethekile.
Ngokudla okuphakeme kwe-cholesterol
Eqinisweni, konke kulula lapha - kuyadingeka ukunciphisa ukungena kwamatshana okuvela emfuyweni nokudla kwe-cholesterol emzimbeni. Ukuze wenze lokhu, kufanele uhambisane nemithetho elandelayo:
- Imikhiqizo ekwandisa i-cholesterol ingamafutha angulube, ama-offal, imikhiqizo yobisi ekhululekile, ama-baked baked, i-margarine, ikhukhunathi namafutha we-sunflower, i-caviar yezinhlanzi, imayonnaise, amasobho kanye namasseji. Ukusetshenziswa kwabo kufanele kube nokulinganiselwe kakhulu. Kumele futhi ukhohlwe ngazo zonke izinhlobo zokudla okusheshayo nezinkambiso zokudla okusheshayo.
- Kunconywa ukuba kufake konke ukudla okuthosiwe ngama-stews noma okuphekwe, kunezithelo nemifino eningi. Faka ekudleni kwakho akukho okusanhlamvu okuqukethe i-cholesterol.
- I-Kashi ingapheka izithelo ezimisiwe, ngaphandle kokungezwa kwebhotela. Ukuqapha okukhethekile kufanele kukhokhelwe oatmeal, ehlisa i-cholesterol, futhi inikeze umzimba ngomthamo odingekayo we-amino acids kanye nezici zokulandelela. Kuyinto efiselekayo ukudla i-oatmeal kwisisu esingenalutho.
- Inyama ingadliwa yinkukhu noma i-veal. Ingxenye yenyama akufanele ibe ngaphezu kwamagremu angu-100 kufomu elenziwe ngomumo. Ungadla inkukhu noma i-veal okungenani izikhathi ezimbili ngesonto. Isikhumba senkukhu kumele sisuswe, ngoba iqukethe inani elikhulu lamafutha.
- Ezinsukwini ezisele, lungisa izinhlanzi. Amafutha afakwe enhlanzi ayinama-acids angenayo i-insaturated futhi ayi-polyunsaturated, esiza umzimba ukuba ubhekane nemiphumela eyingozi ye-cholesterol ephezulu.
- U-anyanisi negalikhi bakhuthaza ukwandisa nokuhlanzwa kwemithambo yegazi, okungcono ukusetshenziswa kwabo njalo, ngokungeza ama-saladi nezinye izitsha.
- Yidla ama-apula ambalwa noma ama-oranges ngosuku, njengoba anezithambile ezicebile futhi aqinise izindonga zemithambo yegazi. Amagilebhisi angasiza ekunciphiseni amazinga e-cholesterol ngenxa yamakhemikhali asebenzayo atholakala esikhumbeni sakhe. I-orange entsha ne-isanqante (kanye nanoma yiyiphi enye) ijusi linomthelela ekunciphiseni i-cholesterol.
- Thatha imali encane emahoreni angu-3-4.
- Ngaphandle kwemikhiqizo equkethe amafutha ezilwane, amazinga e-cholesterol egazini akhula ukubhema, ikhofi, ukucindezeleka nokuphuza utshwala.
Ukudla okunciphisa i-cholesterol kungamiswa uma izinga layo liyancishiswa ngenani elamukelekayo futhi lihleliwe. Ukuze wenze lokhu, udinga ukuthatha izivivinyo ezifanele njalo ukuthola inani le-cholesterol egazini, futhi ulibheke.