Siyaqonda ukuba ehlise indlela cholesterol

Cholesterol nje kuyimfuneko ukuba eziphilayo. Yeyona iibhloko zokwakha zonke iiseli zomzimba, iihomoni kunye icandelo iqela kwiinkqubo zomzimba wonke. Kodwa imali yayo ngokugqithiseleyo bandiqumbise yegazi, ukwaluphala ngaphambi kunye nezinye izifo. Ngoko ke umbuzo: "Indlela yokunciphisa cholesterol" - kakhulu zithandwa ngabantu mihla.

Xa umzimba kubhaliwe kuhlelwe ngosuku ukuya kwi 80% ye cholesterol, kwaye ezinye uvela ukutya. Ngako oko, iimpembelelo umthamo wegazi kungenzeka ngeendlela ezimbini eziphambili. Indlela ukunciphisa cholesterol? Le ukutya engqongqo kunye namayeza. Nangona kunjalo, qaphela ukuba inani nokuba ngcathu cholesterol umzimba ukuqinisekisa ukusetyenziswa kwayo kwicala elifanelekileyo. Emva koko kwenzeka ukuba amayeza nedayethi abakwazi ukumelana nale ngxaki. Isizathu soku - Ukutyeba kunye Ukwehluleka eyahlukahlukeneyo. Ngoko ke, indlela sesithathu yandisa cholesterol - lo msebenzi.

Indlela ukunciphisa cholesterol yokudla

Kuba izigulana yegazi, isifo sentliziyo, amazinga aphezulu cholesterol, kukho izidlo ezizodwa, apho:

• Ezi zidlo bavumelekile ukuba basebenzise iphekiweyo kuphela kwaye yathamba ukuze uphephe isiqulatho aphezulu amafutha neeoyile kwinkqubo zokupheka. Kwakhona ukuba ukubhaka ukutya kwi-oveni.
• Kuyimfuneko ukunciphisa ukusetyenziswa "fast" iikhabhohayidrethi, kodwa ukutya izityalo kunye wesintlakantlakiso kufuneka ibe sisiseko ngesondlo.
• Kwamafutha kwi menu kufuneka ibe imvelaphi zezityalo.
• Yokudla kufuneka iquke: vitamin E, iziqalelo kwiqela B, ascorbic acid, potassium kunye neetyuwa wemagniziyam.
• Ukuba unayo isifo sentliziyo, kuyimfuneko ukuba kuthintelwe mgangathweni.Ukutya kwetafile ityuwa ukuya grams abathathu ngosuku.

Indlela ukunciphisa cholesterol ngokusebenzisa ukudla "ekunene"? Kakhulu nje, kufuneka ukuba udle:

• bran cereal, ingqolowa kunye rye neemveliso, isidlo;
• ipapa evela ukutya okuziinkozo, kungcono ngamanzi;
• broths yemifuno, isuphu, borscht;
• chicken ngaphandle ulusu, yenkomo ndayame;
• iintlanzi;
• iyabiliswa, wayipheka okanye imifuno ekrwada;
• incindi (ekukhethwa kunye yintlama) kunye neziqhamo.

Kodwa kufuneka inciphise iimveliso ezinjalo:

• yehagu, imvana;
• umhluzi;
• iikeyiki, khekhe, iikeyiki, omnikelo;
• iimveliso inyama;
• lard, ibhotolo, zebhotolo kunye nabanye.

Indlela ngokukhawuleza sinciphise cholesterol yakho

Kukho arhente ezikhethekileyo omele ukutshintshiselana cholesterol kunye kwamafutha emzimbeni. Ethandwa kakhulu zithathwa iziyobisi zelo qela statins kunye fibrates. Kodwa kuphela ngokuqeshwa kagqirha lalithabatha iziyobisi lipid-yandisa, cholesterol-yandisa, zifuna esweni kakhulu ukuba ukusebenza kunye nokhuseleko, nto leyo ebandakanya ukunikela kwemichiza ngegazi (lipoproteins, cholesterol, triglycerides) qho kwiinyanga 3-6 ukukhangela umgangatho lipid ukutya kunye umsebenzi kwesibindi (yibilirubin , transaminase, iimvavanyo umsebenzi kwesibindi). Wokuhlangana kokufumana la machiza, ukutya kakuhle kunye engqongqo, ukholo uya kukhokelela ngokukhawuleza, iziphumo ezingcono kwaye uya kuphendula umbuzo yokunciphisa cholesterol. Zonke ezandleni zakho!