Umzimba womuntu ngokwawo uveza i-cholesterol, okudingeka ukuthi isebenze ngokujwayelekile. Inkinga yukuthi ngokuvamile kaningi egazini kune-cholesterol engaphezu kweqile, okubangela ukuthuthukiswa kwezifo ze-atherosclerosis, isifo sofuba nesifo senhliziyo. Ukudla ngokweqile ukudla okunamafutha, sivusa ukubonakala kwe-cholesterol engaphezu kwemikhumbi yethu. Ekugezeni kwegazi, i-cholesterol ibopha kuma-molecule amaphrotheni, ngaleyo ndlela yenza izinhlobo ezihlukahlukene ze-lipoproteins. Lezi zinhlanganisela zezinto eziphilayo zihlukaniswa yizinto eziphakeme kakhulu zamaprotheni amaningi. Ama-lipoprotein aphezulu aqukethe amaprotheni amaningi ("okuhle" ama-cholesterol). Ziyi-dense, i-compact microparticles ezithwala i-cholesterol engaphezu kwesibindi. Esibindi, i-cholesterol eyengeziwe iguquliwe futhi i-bile ixoshwa ngendlela ye-bile. Ama-lipoproteins aphansi aqukethe amaprotheni angaphansi, ama-particle amancane futhi amancane kakhulu. Ngokuvamile bazama ukuhlala emzimbeni, bebeka ezindongeni ze-arteries bese benza izithiyo zokugeleza kwegazi okujwayelekile. Ngenxa yalokho, kwakhiwa ama-clots egazi, okufaka engozini yokugula kwesifo somzimba. I-low-density lipoprotein ibizwa ngokuthi "okubi" i-cholesterol. Ngakho ungadla kanjani kahle uma une-cholesterol ephezulu?
Ukulinganisa kokuqukethwe kwamapoprotein aphezulu kanye aphansi kakhulu emzimbeni womuntu kuhlukile futhi kuxhomeke kokubili ngezici zofuzo, ngezifo ezihambisanayo, nasendleleni yokuphila komuntu. I-lipoprotein ephakeme kakhulu, ibeka phansi ingozi yezinkinga zempilo. Ukwakhiwa kwe-lipoprotein ephansi kakhulu kunikezwa yizici ezinjalo: ubufebe, ukwedlula ngokweqile, ukubhema, isifo sikashukela, ukucindezeleka.
Ukuthuthukisa ngokuphawulekayo ukukala kwegazi nokulwa "i-cholesterol embi" kuzosiza ukugcina ukudla. Isimiso saso silula: gwema ukudla ama-cholesterol namafutha agcwele.
Kunconywa ukunciphisa ukusetshenziswa kwamafutha wesilwane, qiniseka ukuthi ingxenye yakho yansuku zonke yenyama ayidluli amagremu ayi-100. Inyama ingcono ukuncika - izinkukhu noma inyama yenkomo, isikhumba esivela kule nyoni kufanele sisuswe. Ungakhohlwa ukuthi kukhona ama-sausages nokudla okubhema - udle inyama yemvelo.
Imayonnaise, ukhilimu omuncu omuncu nebhotela ukuze kusetshenziswe imali encane. I-Butter - engaphezulu kuka-10 amagremu ngosuku. Imikhiqizo yobisi kuphela ngamafutha aphansi.
Imifino - ungenza noma yini. Izitshalo zihlobo lwezitshalo nezobho. Ilayisi ingcono kakhulu. Ukuhluma ukolweni kuyasiza.
Gwema ukudla okuthosiwe, okuthandwayo okuphekwe noma okuphekwe. Kuyathakazelisa ukuthi, ngokwezifundo zakamuva, ukusetshenziswa kwamaqanda ezinkukhu ekudleni akuthinti amanani we-cholesterol egazini.
Ochwepheshe emkhakheni wama-dietetics we-cholesterol ephakeme batusa ukudla nge-fiber ephezulu, ngakho-ke amaphesenti ama-kilojoule ngamafutha angaphezu kuka-20-30% wendabuko yansuku zonke. Ama-fibre athatha i-cholesterol futhi evimbela ukumuncwa kwawo emaphethelweni emathunjini.
Gwema ukudla ushokoledi namaswidi, amaqebelengwane, ujamu, i-ayisikhilimu namaqebelengwane.
Kubonisa ukusetshenziswa kwemifino, izithelo, okusanhlamvu okungenawo ama-cholesterol kanye nenani elikhulu le-fiber. Lapho ukhetha ukudla, khetha amanzi aphethwe yi-fiber: i-apula, i-grapefruits, izaqathe, i-legumes, iklabishi kanye ne-oatmeal.
Ama-anyanisi ashubile kanye negalikhi kakhulu anciphisa izinga le-cholesterol, ngakho-ke kufanelekile ukuwafaka ekudleni kwansuku zonke. Amagilebhisi aqukethe i-flavonoids esikhumbeni angasiza ekunciphiseni kakhulu i-cholesterol. I-beet kanye ne-beet ijusi, izithelo ze-avocado nazo ziyasiza.
Gwema ukudla okuthosiwe nokuthosiwe. Ukupheka, amafutha athile agcwele amafutha ahlala eqinile ngisho nasezingeni lokushisa lokushisa, ngamafutha e-liquid monounsaturated, isibonelo i-sunflower, i-rapeseed noma amafutha omnqumo. Amafutha omifino anenzuzo eyodwa enkulu - ngenxa yama-phytosterol engena ekubunjweni kwawo, aphazamisa ukungena kwe-cholesterol emaphethelweni emathunjini. Kuye kwabikwa ukuthi ukusetshenziswa kwamanani amancane we-monounsaturated ekudleni okufana nembewu namantongomane kunganciphisa izinga le-cholesterol "embi". Amafutha okunamathiswa kanye nokwengezwa kwembewu ye-flax esanda kutholakala usawoti futhi kuboniswa. Kunconywa ukuthi ugcwalise ama-saladi ngamafutha omnqumo ngokufaka ijusi lemon.
Ngomgomo wokuvimbela ukuvimbela isifo senhliziyo, abahlengikazi batusa ukusebenzisa izinhlanzi ezinamafutha. Iqukethe i-omega-3 polyunsaturated fatty acids, eyanciphisa izinga le "cholesterol" embi futhi ivuselele umzimba we-fat metabolism. Izinsuku zezinhlanzi kufanele zibe izikhathi ezingu-3-4 ngesonto. Kuyaphawuleka ukuthi ama-Eskimos, lapho kudliwa khona izinhlanzi, awapheli neze-atherosclerosis nhlobo. Ungasebenzisa futhi amafutha wezinhlanzi. Kunconywa ukuba udliwe ngezigaba ezincane njalo emahoreni angu-3-4.
Indima ebalulekile ekunciphiseni izinga le-cholesterol idlala ngamavithamini, ama-microelements nama-mineral. Okuphawulekayo kule ndlela kukhona amavithamini A, E, C, B, i-L-carnitine, selenium, i-chromium, i-pantetine, i-zinc ne-calcium.
Kuyinto efiselekayo ukwengeza umsoco onempilo nokuphathwa kwemithi. Ukuvikela nokuvimbela okuyinkimbinkimbi kusetshenziswa: inja rose, hawthorn, ama-corngmas, i-horsetail, i-mint, i-motherwort, i-buckthorn. Manje uyazi ukuthi ungadla kanjani kahle nge-cholesterol eyengeziwe futhi uzodla ukudla okuwusizo kuphela.
Zinike umsebenzi wokuzivocavoca njalo emisipha, okungenani imizuzu engama-40 ngosuku.
Gwema izimo ezicindezelayo bese usho ukuyeka ukubhema. Nciphisa ikhofi ukusetshenziswa. Ukuqapha njalo izinga le-cholesterol egazini, yenza ukuhlaziywa okujulile kwegazi lipids. Lokhu kuzokusiza ukuthi ulungise ukudla nokuphila kwakho.
Yiba nempilo!