Ukunyuka kwe-cholesterol ye-plasma kuyinsimbi ethusayo okudingeka uyinake futhi uthathe izinyathelo ezifanele ukuvimbela ukukhula kwesifo esinjenge-atherossteosis.
Kubangela ukungalingani phakathi kwe-lipoprotein esezingeni eliphansi ("kubi" cholesterol) nephakeme ("enhle"). I-cholesterol ye-LDL inomphumela we-atherogenic, okuqukethwe ngaphezulu kwezinga elijwayelekile kukhulisa ubungozi besifo senhliziyo nesemithambo.
Ukudla okuthile kungakhuphula i-cholesterol ephezulu kakhulu, okudingeka umzimba. Uma uqamba kahle imenyu, khona-ke umphumela ngeke ube yinde ngokuza futhi ngemuva kwesikhashana ukuhlaziya kuzokwazi ukwenza kube ngokwejwayelekile. Ake sibheke ngemininingwane eminingi ukuthi imiphi imikhiqizo okufanele idliwe nge-cholesterol ephezulu, futhi enephula umthetho.
Ukuze ulondoloze impilo, umuntu kufanele azi ukuthi yini okufanele ayidle futhi ngamanani amangaki e-cholesterol ephezulu. Ama-60% wokudla okuphelele kufanele anikezwe imifino nezithelo (cishe amagremu angama-400, okuthi ingxenye yesithathu ingashintshiwe), kanye nezinhlamvu (cishe amagremu angama-200). Akufanele uvumele ukubukeka komzwa wokulamba, ngoba lokhu, ngezikhathi ezithile kungcono ukwenza ukudla okulula ngezithelo.
Imenyu kufanele futhi ibe nezinhlanzi ezinamafutha asezingeni eliphansi, inkukhu, unogwaja nenyama ye-turkey, futhi nenyama yenkomo evunyelwe. Inani usawoti ezitsheni kufanele libe elincane.
I-legumes izosiza ukususa i-cholesterol eyingozi emzimbeni. Lo mphumela utholakala ngenxa yephesenti elikhulu le-fiber kule mikhiqizo. Ngokwesilinganiso sokuqukethwe kwamaprotheni, ama-legumes ayakwazi ukufaka esikhundleni semikhiqizo yenyama.
I-cholesterol ephezulu ivame kakhulu ukuthinta abantu abanezifo ezikhona ze-yegilo yegilo kanye nezitho zangaphakathi, njenge-hypothyroidism, isifo sikashukela nokukhuluphala. Ukondliwa komtholampilo kufanele kunqunywe kuphela ngokuqondene nalesi sifo, okuyiwona oyinhloko. Ngakho-ke, ngesikhombisi se-cholesterol ephakeme kunokujwayelekile ngokumelene nesizinda sesifo sezinso, udinga ukulandela indlela yokudla engu-7. Kususelwa ekunciphiseni inani lamanzi nosawoti odliwayo, futhi futhi akufaki ukudla okugcwele i-cholesterol - ubuchopho, isibindi, izinso nezinsimbi zamaqanda.
Hhayi ukudla okufanele kuphela okufanele kube enhliziyweni yokulwa ne-cholesterol ephezulu. Umphumela omuhle, umsebenzi womzimba ubalulekile. Indlela enjalo ehlanganisiwe ngeke igcine izivivinyo ngokwejwayelekile, kepha futhi izonciphisa isisindo, ukuze umuntu azizwe ephilile futhi ekhangekile.
Ngesikhathi sokukhulelwa, ukukhula kwe-cholesterol kungabangelwa yizizathu ezihlukile ngokuphelele. Kuthuthukisa impahla yento ukuthi ikhiqize ama-hormone. Isibonelo, ukuze ingane ikhule ngendlela ejwayelekile, ukukhiqizwa kwama-hormone e-steroid emzimbeni kuyanda, okwenza ukuthi ukwanda kwe-cholesterol kungavikeleki.
Kulokhu, ukudla kwabesifazane abakhulelwe kufanele kuvunyelwane nodokotela.
Uma izinga lezinto liphakeme kunokujwayelekile, kufanele unamathele ekudleni okunempilo. Izinkukhu nenyama kufanele kukhethwe izinhlobo ezinamafutha amancane, ngaphambi kokupheka, kubalulekile ukususa isikhumba futhi usike amanoni. Njengoba ukudla okulwa ne-cholesterol kususelwa ekuvinjelweni kokudla kwamafutha, kungcono ukubilisa inyama, noma ukubhaka kuhhavini ngaphandle kokuqala u-marine nge-mayonesi noma ukhilimu omuncu. Njengesitsha esisehlangothini, pheka imifino. Kepha okusanhlamvu okujwayelekile kulungele ibhulakufesi, ngokwesibonelo - irayisi elinsundu, i-buckwheat noma i-oatmeal.
Imifino enjalo ingaba nomthelela ekwehliseni i-cholesterol: iklabishi yazo zonke izinhlobo ezinokwenzeka, ukugibela, izaqathe, ama-cormorants, ithanga. Ungapheka amasaladi ngemifino emisha kanye nenkathi ngophizi oluhlaza. Inani elivunyelwe lemifino ngosuku lisuka ku-400 amagremu.
Ngokuqinisa izitsha eziphekiwe, kungcono ukusebenzisa uwoyela wemifino, kepha qiniseka ukuthi uqala ukuspota. Amafutha e-flaxseed, ongumholi ngokuya komthamo wama-acid wama-omega-3 abhekene nokukhiqizwa kwe-lipids enempilo, anganconywa.
Unganciphisa i-cholesterol yegazi ngokungenisa izinhlobo ezingenamafutha kakhulu kwimenyu yezinhlanzi zolwandle. Kunconywa izinhlobo zokudla ezinjenge-hake ne-pollock.
Isinkwa esinempilo esenziwe ngofulawa we-rye ne-bran. Njengokudla okulula, kungcono ukusebenzisa isinkwa ngaphandle kwemvubelo.
Njengoba iziphuzo, itiye eluhlaza nekhofi kuzoba usizo, kungabi namandla kakhulu, ungangeza ubisi oluncane uma lufiswa, kodwa kungcono ukwenqaba ushukela.
Amajusi wezithelo namajusi wemifino nawo awusizo.
Uma umuntu enezinga eliphakeme le-cholesterol "embi" ku-plasma yegazi, lokho kudla kufanele kubuyekezwe.
Kuyadingeka ukwenqaba, noma, ezimweni ezimbi kakhulu, ukunciphisa ukusetshenziswa kwemikhiqizo eminingana.
Udinga ukwazi ukuthi yikuphi ukudla okungadliwa ngamanani amancane, lokhu kudla kufaka:
Amaqanda. Akunakwenzeka ukukhipha amaqanda ekudleni, ngoba aqukethe izinto ezilwa ne-cholesterol. Isonto kufanele lilinganiselwe izingcezu ezintathu, kucatshangelwa amaqanda asetshenziswa ukulungiselela ezinye izitsha.
Umkhiqizo wobisi, kufanele ungabi namafutha noma ungenamafutha ngokuphelele. Isibonelo, ushizi wekotishi onokuqukethwe okunamafutha okungu-5% noma u-0%, nobisi - hhayi ngaphezulu kwe-1.5%. Umkhiqizo wobisi olu-Sour kufanele udliwe ngokuya ngomgomo ofanayo - i-kefir 1% noma i-0% amafutha.
Ibhotela. Isimo sokusetshenziswa ngosuku sifinyelela emathisipuni amabili ngaphandle kwesiqongqo, esilingana nesandwich ezimbili. Awukwazi ukuyeka ngokuphelele ukusetshenziswa kwalo mkhiqizo, ngoba futhi iqukethe abaphikisi be-cholesterol.
Ushizi Okuqukethwe kwamafutha okuvumelekile kwalo mkhiqizo aku-30% akusekho. Izinhlobo ezinjengoBrynza, Adyghe, Suluguni, Ossetian kanye neBaltic shizi ziyafaneleka.
Ukudla kwasolwandle. Ngamanani alinganiselayo, ungadla ama-spiny lobsters, crabs kanye nemissel. Izinhlanzi ezinamafutha amancane zingabanjiswa, kuphekwe isobho kuso noma gazinga emafutheni wemifino.
Inyama enamafutha aphansi, iwundlu nesando.
Amantongomane. Kunconywa ukufaka inani elincane lama-pistachios, amantongomane nama hazelnuts ekudleni.
Ukudla okuvinjelwe okufanele kungafakwa kumenyu kufaka phakathi:
- izinso nesibindi;
- inyama yengulube;
- inyama yedada;
- amasoseji neminye inyama ebhemayo;
- i-caviar, isibindi se-cod, inhlanzi enamafutha;
- imajarini;
- ukhilimu, ukhilimu omuncu onokuqukethwe okukhulu kwamafutha kanye noshizi we-cottage;
- shop ketchup nemayonnaise;
- amafutha e-ayisikhilimu;
- amaswidi - ushokoledi, imikhiqizo eno-ukhilimu, kanye nosawoti webhotela noma we-puff.
Lapho upheka izitsha zokuqala, awukwazi ukusebenzisa umhluzi wenyama, amasobho kufanele abe imifino. Uma kunzima kakhulu ukujwayela isobho elinjalo, ngaphandle kwalokho, ungasebenzisa umhluzi wesibili ongenamandla ngaphandle kwamafutha.
Inani lamazambane kufanele lincane.
Ngezinga eliphakeme le-cholesterol embi, udinga ukudla ukuze umzimba uthole okuningi kwalokho kudla okwandisa isilinganiso se-cholesterol enhle.
Ngasikhathi sinye, kuyadingeka ukukhawula ukusetshenziswa noma ukususa ngokuphelele ukudla okuqukethe i-cholesterol eyingozi ekudleni.
Ngokufanelekile, ukudla kwansuku zonke kufanele kuhlukaniswe izidlo ezingama-5-6.
Imenyu eyisibonelo yomuntu ophethwe i-cholesterol ephezulu emzimbeni ingahle ibukeke kanjena:
- Ukudla kwasekuseni kungalungiswa kusuka ku-oatmeal, i-buckwheat (ingxenye 100-150g) ngokufakwa kwamafutha omnqumo, inyama ye-omelet netiye nakho kufanelekile.
- Ukudla kwesibili kungushizi wekotishi wokuqukethwe kwamafutha ancishisiwe; imifino enamakhambi, ayoliswe ngamafutha omnqumo; izithelo - apula, ithini lamapheya noma ama-tangerine.
- Ukudla kwasemini, ibhali yokudla ye-pearl nesobho yemifino, ama-meatball enhlanzi noma yenkukhu, ne-compote kufanelekile.
- Ukuze uthole isidlo sasemini esiphakathi nendawo ekuseni, ungadla umthamo ngesinkwa se-bran bese uphuza 250 ml we-rosehip decoction.
- Isidlo sasemini singafaka amazambane, imifino ingabhakwa noma ibiliswe; ihamba kahle nenhlanzi entshontshiwe; engeza kuyo yonke into isaladi yemifino namakhambi ayoliswe ngamafutha afakwe emvinini noma omnqumo; abapheki; itiye noma ujusi katamatisi.
- Ukudla kokugcina kufanele kube lula, ungaphuza ingilazi ye-kefir ephansi.
Kunezinto ezimbalwa ezimbalwa okufanele uzicabangele lapho uthenga imikhiqizo. Kungcono ukukhetha okusanhlamvu okusanhlamvu kusuka okusanhlamvu okungafinyeleleki (i-oats, irayisi elinsundu, i-buckwheat). Thenga imikhiqizo yebhikawozi kufulawa kafulawa.
Abantu abangenazo iziphikisi bangenza izinsuku zokuzila zingavuki. Lokhu kuzoba wusizo ikakhulukazi kulabo abafuna ukunciphisa umzimba. Usuku lokuzila nge-cholesterol ephezulu lungasuselwa ku-cottage shizi noma ku-apula.
Ngosuku lwe-curd udinga ukudla okungama-500 amagremu we-cottage shizi bese uphuza cishe ama-milliliters angama-600 obisi olunamafutha aphansi noma i-kefir. Ukusuka ku-cottage shizi, ungapheka amakhekhe ushizi, i-casserole noma usebenzise ngokungashintshiwe. Lelinani lokudla linconyelwa ukuba lihlukaniswe phakathi kokudla okungu-5.
Usuku lokuzila olususelwa ku-apula lithandwa kakhulu. Ukuyifeza, udinga i-1 kilogalamu yezithelo. Zidinga ukudliwa usuku lonke, zizihlukanisa zibe ngama-servings ezinhlanu. Ngaphezu kwezithelo ngalolu suku, ungadla inyama ebilisiwe ngenani lama-gramu ayi-100 noma ushizi omncane wekotishi lesidlo sasemini noma sakusihlwa, uphuze no-400 ml wetii ye-rosehip. Ngaphambi kokuthatha isinqumo ngosuku lokuzila, kungcono ukubonisana nodokotela ukuze ukhethe ukungatholakali kwemiphumela emibi.
Ochwepheshe emkhakheni wezokwelapha wabapheki kanye nezondlamzimba bakhiqize izitsha ezahlukahlukene ezingadliwa lapho kukhona ama-cholesterol plaque emikhunjini nasemithanjeni yemithambo yegazi.
Ukudla kokudla kunambitheka okuhle kakhulu futhi kunconyelwa lapho kukhona ukwephulwa ezinqubweni ze-metabolism yamafutha.
Iningi lezindlela zokupheka ezinikezwa ngabasebenza ngokudla okunempilo bayazazi zonke izalukazi. Ake sibacabangele ngemininingwane eminingi.
Ibele lenkukhu ebhakwe. Inkukhu entsha kufanele ishaywe kancane, iganwe kancane obisini ngokufakwa kukagalikhi nezinongo ukunambitha. Okulandelayo, faka inyama ngendlela, ubhake kuze kuphekwe nosawoti ngaphambi kokuyokhonza. Ibele elibhakiwe lihamba kahle ngemifino emisha.
Inkukhu e-Braised. I-fillet yenkukhu kumele inqunywe izingcezu ezincane, ifakwe epanini bese ifakwa isidlo. Ungangeza futhi ubhontshisi oluhlaza (300g) nezinongo enyameni. Thela isidlo esiphelile ngamafutha omnqumo, engeza imifino encane, mhlawumbe usawoti nosawoti. Kunconywa ukuhambisa isitsha kufudumele.
Ulimi olubilisiwe. Ulimi lwenkomo olu-1 kufanele lugezwe futhi lubiliswe. Faka izaqathe kumhluzi, kanye nemizuzu eyi-10 ngaphambi kokupheka, ama-peppercorns, amaqabunga e-bay kanye nama-clove amane kagalikhi. Lapho nje ulimi selubilisiwe, kuyadingeka ukulugcwalisa ngamanzi abandayo, lokhu kuzokwenza isikhumba siphume kalula. Hlikihla umkhiqizo ophelile nopelepele kanye negalikhi, engeza imifino.
I-Bean puree. I-300 g kabhontshisi omhlophe kufanele ibiliswe, bese uyikha amanzi bese usula ngesihlungo. Ngemuva kokupholisa, shaya amazambane abunjiwe ngemfoloko, ukosa uwoyela wemifino futhi, uma ufisa, ujusi kalamula. Isikhathi ngosawoti uhlanganise no-anyanisi oqoshiwe.
Isigaxa seqanda seqanda. Sithatha ama-500 g we-isitshalo seqanda, upheke noma ubhake kuze kuthambe, ususe isikhumba bese ushiya imifino ukuze ifake ujusi. Sika inyama kahle. Sinquma u-anyanisi ongu-1 bese sidonsa kancane emafutheni omnqumo, bese sifaka utamatisi ama-2-3, uginindela weqanda bese upheka kuze kube uqweqwe. Ekupheleni, inkathi ngeviniga, uwoyela wamafutha, ugalikhi ochotshoziwe, iparsley nosawoti.
Zonke izitsha ezilungiselelwe ngokuya ngezindlela zokupheka eziphakanyisiwe zithandwa futhi zingahlobisa noma iyiphi itafula.
Ukudla okusiza i-cholesterol ephansi kuzokwabiwa ngayo ochwepheshe kuvidiyo ekulesi sihloko.
