Kubalulekile ukuthi abantu abane-cholesterol ephezulu baqale ukwelashwa ngesikhathi. I-cholesterol ingadala isifo sokuqina kwemithambo yegazi, ngaphezu kwalokho, umuntu uvame ukungazi nge-pathology. Isilinganiso esiphazamisekile sama-lipoprotein aphansi kwabantu abane-lipoproteins ephezulu singabhekwa njengengozi ikakhulukazi. Ochwepheshe batusa ukunamathela ekudleni okhethekile, okusiza ukwehlisa into futhi kufane nezimpawu zonke.
Ukudla okhethwe kahle kuyisisekelo sokululama. Uma unamathela kumenyu ewusizo nokudla, isiguli singasusa kalula i-cholesterol eyeqile. Ukudla kufaka ukwenqatshwa kwemikhiqizo ethile futhi ungene esikhundleni sawo ewusizo. Ukudla okuphansi kwe-cholesterol-low-carb asisetshenziselwa ukwelashwa kuphela, kepha futhi nokuvikela. Kuzosiza futhi ukuqeda amakhilogremu angeziwe.
Umgomo oyinhloko wokudla okwelaphayo ukunciphisa ukusetshenziswa kwamafutha ezilwane, ukubuyisa esikhundleni samafutha enziwe nge-polyunsaturated. Ukudla kufanele kunothiswe ngefayibha, ngoba kuyilokho okusiza ukwenza ngcono ukugaya futhi kunciphise i-cholesterol "embi".
Ukudla okunjalo kunconyelwe:
- Umfutho wegazi ophakeme.
- Ukuba khona kwesisindo ngokweqile
- Ukuba khona kwesifo sikashukela.
- I-cholesterol ephezulu.
- Isifo sohlangothi, isifo senhliziyo, isifo senhliziyo.
Ngaphambi kokuyimisa, udinga ukubonana nodokotela onguchwepheshe ukuze umuntu aphumelele zonke izivivinyo ezidingekayo bese udokotela ehlola isimo sakhe.
Ukudla okuningi okuqediwe akusizi, kepha buthela kuphela amafutha ngokweqile. Ngakho-ke, okokuqala, ochwepheshe batusa ukuqeda imikhiqizo eyingozi evusa izinqubo ze-pathological. Amafutha aphilile angatholakala ku-oyela yemifino, enza ngokungafani nezilwane. Kulokhu, ukudla okune-cholesterol akufanele kudliwe ngosuku kungabi ngaphezu kwama-250 amagremu.
Qiniseka ukuthi udla izithelo nemifino emisha. Udinga futhi ukuthatha ama-juices anokuqukethwe okuphezulu kwe-carbohydrate. Amasaladi wemifino adinga ukuvunwa ngamafutha omnqumo, noma usebenzise ujusi kalamula. Izinhlanzi nezinhlanzi zasolwandle, kanye nenyama ebilisiwe kusuka ezinkukhu, kuzoba wusizo.
Umthetho oyisisekelo wokudla okunjalo ukudla izikhathi ezingaphezu kwezi-5 ngosuku. Ngasikhathi sinye, udinga ukudla ngezingxenyana ezincane, ngezihlwathi futhi ungazami ukudla ebusuku. Ukudla okunezinhlwathi kuzothuthukisa inqubo yokudla okugayayo nokugaya ukudla. Isimo esengeziwe ukuthathwa kwamanzi okungenani amalitha ama-2 ngosuku. Ukuphuza ebusuku nakho akunconywa. Eminye imikhiqizo idinga ukuqedwa ngokuphelele, eminye imiselwe ukusetshenziswa. Kwabesilisa nabesifazane, lokhu kudla akuhlukile ezimisweni noma kwimikhiqizo evunyelwe.
Inani lesinkwa nalo lilinganiselwe - amagremu angama-200 ngosuku. Kuvunyelwe ukubuyisela esikhundleni sesinkwa se-bran. Kuyadingeka ukunciphisa ukusetshenziswa kosawoti, ngoba kugcina uketshezi emzimbeni. Ukupheka akufanele kuthosiwe, ungangeza usawoti omncane ekudleni osekuphekiwe esidlweni. Imifino kufanele ibhakwe, noma ibiliswe. Kuvunyelwe ukudla okuluhlaza. Ukudla kwakusihlwa kufanele kube imifino eminingi. Okuqukethwe kwekalori ngosuku kufanele kusuka ku-1400 - 1500 kcal.
Uhlelo lokudla lususelwa kule migomo:
- ukwenqaba ukudla okuthosiwe;
- ukusetshenziswa okwehlisiwe kwenyama ebomvu;
- ukusetshenziswa okuningi kwezithelo nemifino.
Ngaphezu kwalokho, kufanele uyeke ngokuphelele ukusetshenziswa kwemikhiqizo esheshayo nezinhlobonhlobo eziningi ze-confectionery.
Zonke izinsuku umuntu udla ukudla okugcwele i-cholesterol "embi", kwesinye isikhathi akazi nokuthi akuthini ngakho.
Izazi zezempilo zincoma ukulahla ukusetshenziswa kokudla okuthile.
Uhlu lwemikhiqizo enjalo likhulu impela.
Kuyadingeka ukulahla izinhlobo ezinamafutha ezinenyama kanye ne-offal, ibhotela kanye neminye imikhiqizo yobisi enokuqukethwe okunamafutha aphezulu, ukudla okusemathinini, inhlanzi eshisiwe, izinhlobonhlobo zamasose: ketchup, imayonnaise, njll.
Kufanele futhi ukhawule ukusetshenziswa kokudla okubhakiwe futhi okuthosiwe, ukudla okusheshayo, namakhekhe, amaswidi, noma yikuphi ukudla okunoshukela omningi, iziphuzo ezinekhabhoni, utshwala, ikofi yemvelo.
Ukushintshela ekudleni kwakungekho nzima, udinga ukubuyisela imikhiqizo eyingozi ngomunye olungele umzimba. Futhi ayikho imikhiqizo eminingi egunyaziwe. Kepha, impilo kanye nempilo kubaluleke kakhulu.
Ingasetshenziswa ngamazinga we-LDL aphezulu:
- Ibhotela lomnqumo nethanga. Bayakwazi ukunciphisa i-cholesterol ngesikhathi esifushane.
- I-Legumes Le mikhiqizo ngeke yehlise kuphela okuqukethwe i-cholesterol embi, kepha futhi yehlisa isisindo. I-plus wukuthi ama-legumes angadla zonke izinhlobo.
- Izithelo nemifino equkethe i-pectin. Ososayensi bafike esiphethweni sokuthi i-pectin iyakwazi ukususa i-cholesterol ngesikhathi esifushane. Lokhu kuzosiza: izaqathe, utamatisi, isipinashi, i-broccoli, u-anyanisi, amazambane. Kufanele futhi unake ugarlic, kepha udinga ukuwusebenzisa kuphela ngendlela yawo eluhlaza.
- Izihlobo. Isibonelo, i-barley grits iqukethe i-fiber, ekwazi ukukhipha i-cholesterol eyingozi emzimbeni. Ama-oats nommbila nakho kuzoba wusizo.
- Lean yenkomo. Yize inyama ebomvu ingasebenzi njengenyama emhlophe, lolu hlobo oluhlukahlukene lubaluleke kakhulu ekusebenzeni kwenhliziyo okuhle. Kufanele kukhunjulwe ukuthi kufanele kudliwe ngendlela ebilisiwe, ne-stewed.
- Ubisi lwe-skim kufanele luphuzwe, futhi, awukwazi ukukhawulela engilazini eyodwa. Lesi siphuzo sisiza isibindi.
- Izithasiselo zamavithamini C, E, D, kanye ne-calcium kungasiza umzimba ekususeni i-cholesterol, futhi kuqinise nenhliziyo, isibindi.
- Amanzi asolwandle. Zingathengwa emakhemisi ngefomu le-powder. Azilwi nje ne-cholesterol, kepha zithuthukisa umgudu wokugaya ukudla.
Ngaphezu kwalokho, itiye livunyelwe ukudliwa ngoba liqukethe i-tannin. Le nto isiza ukunciphisa i-cholesterol, futhi lesi siphuzo singaphuzwa nganoma yisiphi isamba.
Ukudla okunjalo kunemiphumela emihle nezingozi.
Kunezikhathi eziningi ezinhle, ngoba imikhiqizo enempilo ineqhaza ekuphulukisweni komzimba.
Ukudla kudingeka kudwetshwe kahle, ngoba kufanele uthinte uchwepheshe - wezokwelapha, udokotela olapha.
Ukudla okune-carb ephansi kunalezi zinzuzo:
- ukwehla kwesisindo, ngosizo lokhu kudla, konke ukweqiwa kususwa emzimbeni;
- ukwanda kwe-cholesterol "ewusizo" emzimbeni;
- ukuhlanza imithambo yegazi yama-cholesterol plaque;
- ukuma kwesibindi;
- Ukuhlanzwa kwegazi.
Okunciphisayo ukuthi ngokuhlanza okukhulu, izinto eziningi ezilusizo zingahamba. Kungakhulisa ukungabinakho, ubuthakathaka, ukuqwasha. Ukuze ugweme imiphumela enjalo, kuyadingeka ukuthi uthole ukwelashwa ngaphansi kokuqondisa kodokotela.
Ukudla okwe-carb ephansi nge-cholesterol ephezulu kungaba yindlela yokuphila, vele ukhumbule ukuthi indlela enjalo yokudla kufanele ibe yindlela yokuphila, hhayi into yesikhashana. Ngokudla endaweni eyinkimbinkimbi, udinga ukwenza izivivinyo zomzimba, uhambe kakhulu futhi uyeke imikhuba emibi. Lapho-ke umphumela ngeke ube isikhathi eside esizayo. Uhlelo lokwelashwa ngakunye lungenziwa kuphela uchwepheshe osazi isimo sempilo sesiguli.
Ukudla kwe-carb ephansi kuchazwe kuvidiyo kule ndatshana.
