Isondlo esifanele ne-cholesterol ephezulu

Yonke imikhiqizo iqukethe izinto eziwusizo noma eziyingozi, ngakho kubalulekile ukugcina ithrekhi yalokho okukufaka epuleti. Abantu abanokuningi kwe-cholesterol emzimbeni wabo bafaka ingozi yokugula, njengoba lesi sici sinamathele ezindongeni zezitsha, okuholela ekuthuthukiseni ukuqina kwe-atherosclerosis. Ngokuvamile yizinsongo zokushaywa yisifo sokushaya isifo, ukuhlasela kwenhliziyo, futhi inqubo yokuguga iyashesha futhi ingenakuphika. Ukuvimbela ukuvela kwalezi zifo, ngakho-ke amazinga ephezulu wegazi we-cholesterol, kufanelekile ukunamathela emithethweni embalwa elula.

Yini engakwazi futhi ayikwazi ukuyenza?

Ukudla okunomsoco we-cholesterol ephakeme kumele kube nokulinganisela ngangokunokwenzeka. Kodwa okokuqala, kubalulekile ukunciphisa amafutha okudla okungenani okwesithathu, okusho ukuthi sekuyisikhathi sokwenqaba noma ukuvimbela ukusetshenziswa kokudla kwesilwane. Ukhilimu omuncu, ukhilimu, ubisi, ushizi - konke lokhu kufanele kube okuncane kokuqukethwe kwamafutha noma okuphelelwe amandla ngokuphelele. I-Butter kufanele ikhunjulwe, futhi umnqumo wengezwe ekudleni kwakho, ngoba kusiza ukwehlisa izinga le-cholesterol egazini.

Ukudla kwe-cholesterol ephezulu kuhlanganisa inyama enemibala, incike. Kumelwe ulahle ingulube nanoma yikuphi amafutha, futhi kungcono ukuwufaka ngenyoni (turkey). Uma uthanda amaqanda, khetha amaprotheni, ulahle ikhofi. Uma ungawutholi imikhiqizo eyingozi ekudleni, funda ukuthi ungawahlanganisa kanjani kahle nabanye, futhi ulungiselele kahle.

Iyini isisekelo semenyu ye-cholesterol?

Uma ufuna ukunciphisa izinga le-cholesterol egazini, kuzodingeka ushintshele ekudleni okunempilo, okuyinto ngokuyinhloko iyoba nezitsha eziphekiwe nezibilisiwe. Eqinisweni, konke okudlayo kufanele kube yinqaba. Ngaphezu kwemikhiqizo enenani elincane lezinto, kufanelekile kufaka phakathi kokudla kanye nalabo abafaka isandla ekunciphiseni. Kulolu hlu: amagilebhisi, beet, ithanga, isitshalo seqanda, ukwatapheya efomini eluhlaza futhi ephelile. Ungabenza ijusi, ukupheka, isobho, kunoma yikuphi okuzokwenza ukwandise ukusebenza kokudla kwakho.

Ukudla nge-high cholesterol yegazi

Ngaphambi kokuba uhambe ekudleni, khumbula ukuthi kuzodingeka ucabange inani lemaprotheni yezilwane ezisuka kulo. Konke ngoba umzimba wethu ukhiqiza ngokuzimela u-80% we-cholesterol, kanti 20% esele sidinga ukuthola ukudla. Uma sidla okuningi, sithola inkinga, uma ingaphansi - isibindi siqala ukuyikhiqiza. Ngenxa yalokho, i-insulin eningi ikhiqizwa, okuholela ekuguleni. Eqinisweni, yingakho kubalulekile ukuqapha ukudla kwakho futhi ugcine ibhalansi yazo zonke izinto ezidingekayo.

Imenyu nge-cholesterol

Uma uthola ukuthi isimo semithambo yakho yegazi siyancipha, kufanele uthathe ukudla okulungile, okuqondiswe ekugcineni normalization lesi simo. Sinikeza imenyu enhle, okuzobe isho ukuthi yini ene-cholesterol ukuthuthukisa impilo yakho.

Yidla nge-cholesterol. Imenyu yesampula izinsuku ezinhlanu.

Usuku Lokuqala

• Ukuze uthole ukudla kwasekuseni, ungadla amaqebelengwane amabili ushizi bese uphuza ijusi le-orange. Okungcono kakhulu ijusi isanda kufakwa.
• Ukuze uthole ukudla kwasekuseni kwesibili, lungiselela isaladi yemifino.
• Kwasemini, amaphilisi amnandi aphelele, angagcwele inkukhu nelayisi.
• Ngesikhathi sokudla okuphakathi nendawo ekuseni, sidla izinkwa ezimbalwa zesinkwa ngokuyinhloko okusanhlamvu okuningi enkampanini ngesigaba samasizi aphansi. Ungakwazi ukwengeza konke lokhu nge-apula eyodwa.
• Ukuze udle, upheke isobho semifino. Ungangezela i-spoonful eyodwa ye-fat fat omuncu omuncu kuso.

Usuku Lwesibili

• Kungcono ukuqala usuku ngesaladi yemifino.
• Ukuze uthole isidlo sasekuseni sesibili, udle i-grapefruit eyodwa.
• Kwasemini, pheka amagremu angu-150 webhethoni nelayisi elincane.
• Kungcono ukuwugcwalisa nge-fat-cottage cheese ephansi.
• Ukuze sidle ukudla amagremu angu-170 we-curd casserole anele.

Usuku Lwesithathu

• Ukudla kwasekuseni - i-omelet evela emaqanda amabili
• Isidlo sasekuseni sesibili isaladi yemifino kanye neziqephu ezimbili zesinkwa nejamu. Isinkwa kungcono ukuthatha konke okusanhlamvu.
• Isidlo - isobho semifino kanye nesaladi yemifino ne-brynza.
• I-Snack - oatmeal noma i-muesli enomzimba oqinile, i-yogurt engokwemvelo.
• Dinner - inhlanzi ebilisiwe noma ebhakawe.

Usuku Lwesine

• Ukuze uthole ukudla kwasekuseni, lungiselela i-millet ipharusi ewusizo nge-ithanga.
• Ukudla kwasekuseni kwesibili kufanele kube lula, ngakho-ke uphuze ingilazi ye-kefir.
• Ukuze uthole isidlo sakusihlwa, sidla i-pilaf enenkukhu nemifino, futhi uyayihambisana nesaladi yemifino.
• Elinye ibhanana lanele ngokwanele.
• Isidlo senza kube lula, kepha sinelisekile. Lungisa imifino esetshenzisiwe.

Usuku lwesihlanu

• Yidla ukudla kwasekuseni nge-protein yokudla - i-fat-fat fat cottage shizi nge ukhilimu omuncu. Futhi uphuze u-orange fresh.
• Ukuze uthole ukudla kwasekuseni kwesibili, udle izithelo - i-apula noma i-persimmon, kuyoba yikhethelo elihle kakhulu.
• Kwasemini, pheka isobho semifino nge shizi, futhi okwesibili udle ucezu lwezinyosi eziphekiwe noma eziphekwe.
• Isaladi engcono kakhulu isaladi yemifino.
• Ukuze uthole isidlo sakusihlwa, pheka i-pasta futhi uzinikeze ushizi nenkukhu.

Njengoba ubona, ukudla nge-cholesterol ephezulu kunenhliziyo enhle futhi elinganiselayo. Uqinisekisiwe ukuthi ngeke ulambe, futhi umzimba wakho uzothola inani elidingekayo lezakhi nsuku zonke. Ezinsukwini ezimbalwa nje uzothola ukukhululeka okukhulu, amandla amakhulu. Zama ukwenza lokhu kudla kwenzeke empilweni yakho, hhayi kuphela nge-cholesterol eyengeziwe, kodwa njalo kuhamba nawe.