Iningi labantu abakhetha ukunamathela e-fat-fat, e-low-cholesterol yokudla ngenhloso yokunciphisa legazi elifanayo le-cholesterol liphutha kakhulu, lisuse ngokuphelele amafutha kanye nokudla okuqukethe i-cholesterol ephezulu ekudleni kwabo. Noma, ngobuningi, kudla ukudla okubhekwa njenge-cholesterol ephansi, kuyilapho lokhu kungenakunjalo ngokuphelele. Kulesi sihloko, sizoxoxa ngezingane ezine ezithandwa kakhulu mayelana nokudla okuncane kwe-cholesterol.
Izinganekwane Zokudliwa Kwe-Cholesterol # 1.
Gxila kokuqukethwe kwe-cholesterol.
Iningi labantu licabanga ukuthi liyanciphisa i-cholesterol, kufanele liwehlise ukudla okuqukethe i-cholesterol. Kodwa-ke, i-cholesterol yokudla (i-cholesterol oyidlayo) ayihlangene ne-cholesterol yakho ngaphakathi komzimba. Izingxenye ezimbili eziyingozi kunazo zonke eziphakamisa i-cholesterol yangaphakathi ngamathambo ahlotshisiwe ngokugcwele namafutha agcwele, angama-transgenic. Okuqukethwe kwamafutha agcwele kakhulu kakhulu emikhiqizweni enjengamafutha amaningi, inyama ye-bacon kanye ne-sausage, kanye namafutha namafutha. I-fat enothile ikhona emikhiqizweni eminingi eyenziwe ngezimboni, ngama-noodle asheshayo, imixube yefulawa, amabhisikidi, amakhukhi, ukudla okulula nokudla okusheshayo kokudla.
Izinganekwane Zezinkukhu Zokunciphisa I-Cholesterol # 2.
Khipha konke ukudla okuphezulu kumafutha kusuka ekudleni kwakho.
Kungakhathaliseki ukuthi amafutha ayingozi, uma ubona ukudla okunciphisa i-cholesterol, kuxhomeke kunhlobo lamafutha. Ngenkathi ukudla okunomuthi ophezulu wamafutha aqinile nama-transgenic ngokucacile kunomphumela omubi, imikhiqizo equkethe amafutha we-polyunsaturated ayasiza ekunciphiseni i-LDL (i-cholesterol embi) nokukhulisa i-HDL (i-cholesterol enhle). Omunye wemithombo engcono kakhulu yamafutha we-polyunsaturated yizintuthwane kanye nembewu, i-avocado, amafutha omnqumo kanye ne-omega-3 fatty acid, equkethwe ezinhlanzi (i-salmon ebanjwe ngasendle kanye ne-mackerel).
Izinganekwane Zama-Cholesterol-Ukudla Okunciphisa # 3.
Phuza iwayini elibomvu ukwehlisa i-cholesterol.
Futhi, yebo no-cha. Ngesikhathi izifundo zibonisa ukuthi ingilazi yewayini elibomvu ingathuthukisa isifo senhliziyo esesifo sabesifazane, ukuphuza utshwala ngokweqile kuyophakamisa izinga lika-triglyceride, okunye okulimazayo kwe-cholesterol yangaphakathi. Yiqiniso, uma uyakujabulela, njalo ngezikhathi ungakwazi ukukhokhela ingilazi yewayini elibomvu, kodwa ungacabangi njengendlela yokuphuza i-cholesterol.
Izinganekwane Zama-Cholesterol-Ukudla Okunciphisa # 4.
Amafutha kanye ne-cholesterol yizona kuphela izingxenye zokudla okumelwe zicatshangelwe ngenqubo yokwehlisa izinga le-cholesterol.
Amanga aphelele! Kunezinye izici eziningi eziphawulekayo ekudleni okuzosiza ukwehlisa i-cholesterol yakho. Okokuqala, zama ukuthola amanoni amaningi ngangokunokwenzeka emithonjeni efana nezithelo, imifino kanye nezinhlamvu. Ngaphezu kwalokho, ukusetshenziswa kwezithelo nemifino (ikakhulukazi imifino) kuzohlinzeka umzimba wakho ngezinye izakhi eziningi ezakhiwa ngamavithamini namaminerali ezibalulekile impilo yonke.
Ekugcineni, lapho ukhuluma ngamafutha aphansi-cholesterol, kudingeka ucabange ngempilo yakho yonke, kunokuba ugxilise ngokuyinhloko okuqukethwe kwe-cholesterol. Ukulandela iseluleko sezazi kanye nezokudla, uzobe usendleleni ongagcini nje ekunciphiseni i-cholesterol egazini lakho, kodwa nokuphila okunempilo nenhlalakahle jikelele, okubaluleke kakhulu kunokudla nokudla okuncane ne-fatty cholesterol.