Ukuba khona kwe-cholesterol emzimbeni kubalulekile. Nguye obamba iqhaza ekukhiqizweni kwamavithamini D, ama-hormone ocansi abalulekile abesifazane, futhi nokusebenza okujwayelekile kwamasosha omzimba akunakwenzeka ngaphandle kwe-cholesterol.
Ucwaningo oluningi lwezokwelapha luveze ukuthi kunokuxhumana okucacile phakathi kwenhlala-kahle yomuntu kanye nezinga le-cholesterol egazini lakhe. Uma kunokweqiwa kwezinto ezinjenge-fat, khona-ke ingozi yokuqalwa kwe-atherosulinosis kanye nokwakhiwa kwama-vascular plaque ngokushesha kuqala ukwanda.
Izinguquko ezinjalo zingadala ukushayeka kwenhliziyo, ukushaywa yi-ischemic, nezinye izinkinga zenhliziyo yomuntu nemithambo yegazi. Ngamanye amagama, ukuvimbela ukuqala kwentuthuko yalezi zifo, kubalulekile ukunamathela ekudleni okukhethekile okuvimbela ukwanda kwe-cholesterol yegazi kwabesifazane.
Ukudla kwe-cholesterol ephezulu
Ukwehlisa kufanele i-cholesterol yegazi, kufanele unamathele njalo ekudleni okukhethekile. Kubonakala ngokudla okuncane kwamafutha agcwele, okuzokwenza ukuthi kwehliswe i-cholesterol ephansi (kubizwa nangokuthi kubi) futhi kugweme ukwelashwa ngemithi.
Uma into enjengamafutha egazini iphezulu kakhulu, khona-ke ukudla kufanele kwenziwe ngesisekelo sezidingo ezilandelayo:
- Amafutha emifino (ongasasebenzi) anganciphisa i-cholesterol;
- Amafutha ezilwane nawokwenziwa kuholela ekugxumeni ku-cholesterol (egcwele);
- inhlanzi nokudla kwasolwandle okwejwayelekile kwenziwa ama-triglycerides ne-cholesterol (monounsaturated).
Lapho uhlanganisa ukudla okunengqondo kwe-hypocholesterol, kubalulekile ukuthi kuqala unake zonke izakhiwo zemikhiqizo yokudla kanye nekhono lawo lokuthonya umzimba wesifazane.
Uhlu Lomkhiqizo
Imikhiqizo yobisi. Kufanele kube nenani elincane lamafutha. Ubisi aluhlinzeki ngamaphesenti angaphezu kwama-1.5 amafutha, i-kefir neyogathi - inani eliphakeme 2, noshizi - amaphesenti angama-35. Kuyadingeka ukuzivikela ngangokunokwenzeka ekudleni ukhilimu omuncu, ibhotela no-ayisikhilimu. Ukusetshenziswa imajarini kuphikisaniswe ngokuphelele, lokhu kudla akubandakanyi yonke le mikhiqizo ngokushesha.
Amafutha emifino. Kuzoba kuhle ukukhetha uwoyela wemifino, omnqumo onengqondo. Kuyinto ukuthi ngokufanele kwehlise izinga lekholesterol embi. Uma kufakwe ukusetshenziswa kwe-dosed, ungakhokhela uwoyela:
- ubhontshisi;
- Amantongomane
- ummbila;
- ubhekilanga.
Inyama. Izintandokazi zezinhlobonhlobo zalo ezisencane: inyama yenkomo, i-veal newundlu. Ngaphambi kokupheka, kuzoba ngcono ukusika izingqimba ezinamafutha enyameni. Ukuphika ngokuphelele umkhiqizo akunconywa.
Ngaphandle kwenyama ebomvu, i-anemia ingaqala, ikakhulukazi kwabesifazane abasebasha. Ungakhohlwa ngenyoni. Ukudla okufanele kuzoba ne-turkey. Lapha kungcono ukwelapha ukudla okuphekwe ngomqondo ngokuqapha futhi ungakufaki ekudleni kwakho.
I-Offal. Kungcono ukungabi kude nesibindi, ubuchopho nezinso, ngoba kuqukethe inani ngokweqile le-cholesterol embi, okuholela egazini elinzima kwabesifazane.
Inhlanzi. Uma i-cholesterol yegazi iphakanyisiwe, khona-ke izinhlanzi kufanele zibe etafuleni nsuku zonke. Inama-omega-3 acid, anciphisa ngokufanelekile ingozi yokuba nezifo zenhliziyo nezemithambo. Amanani amaningi e-asidi egcwele aqukethe: i-flounder, tuna, ikhodi. Kungcono ukudeda kuma-squid ne-caviar yezinhlanzi.
Amaqanda. Ama-Yolks angaqukatha amanani amaningi we-cholesterol. Kunconywa ukuthi ungasebenzisi izingcezu ezingaphezu kwe-4 ngesonto, kepha ngamaprotheni awukwazi ukuzikhawulela.
Imifino nezithelo. Zonke izinsuku udinga ukufaka okungenani ama-400 g wemifino entsha nezithelo kwimenyu. Ngenxa yabo, kungenzeka hhayi ukuthi wehlise i-cholesterol kuphela kubantu besifazane, kodwa futhi usungule umsebenzi wepheshana lesisu. Ngezinga eliphakeme lale nto esegazini, kungcono ukudla ama-beet, ukwatapheya, isitshalo seqanda namagilebhisi. Le mikhiqizo iqukethe kakhulu izinto ezikhethekile - ama-flavonoid, asiza ukususa i-cholesterol ephansi kakhulu emzimbeni.
Imikhiqizo yeflour. Sizofaka lokho kudla okucebile kuma-carbohydrate akulesi sigaba - lokhu kungukudla okusanhlamvu kokhokho kanye nesinkwa sikakolweni we-rye, ngoba kungumthombo omuhle kakhulu wamandla, ngendlela, lokhu kuyasebenza nakwizikhathi ezinhle esizayo, okubalulekile ukulawula ukwanda kwe-cholesterol ngesikhathi sokukhulelwa.
I-Legumes Ubhontshisi, uphizi, ubhontshisi kanye nokunye ubhontshisi kuqukethe amaprotheni amaningi emifino. Akufanele ukhohlwe, ikakhulukazi uma kunomkhawulo onqunyelwe wedwa enyameni.
Utshwala. Okumangazayo ngokwanele kuzokhala, kepha kuyanconywa utshwala ngokudla kwe-hypocholesterol, kepha (!) Kumthamo olinganiselayo olulinganiselwe. Kuyasiza ukwehlisa kwegazi futhi kuvimbela ukuqala kwe-thrombosis.
Amantongomane - Umthombo omuhle kakhulu wama-acid acid. Ngokusho kocwaningo oluningi, bekungama-walnuts athola izintambo zobuholi ekwehliseni cholesterol embi.
Uma owesifazane wanoma imuphi ubudala enekholesteroli ephezulu, khona-ke kufanele angabandakanyi ukudla okunoshukela, ikakhulukazi ukubhaka noshokoledi.
Ukulungisa ukwakheka kwegazi ngokwejwayelekile, akudingeki nje kuphela ukuthi uqaphele indlela odla ngayo, kodwa futhi ungakhohlwa ngokuxineka ngokomzimba okulinganiselayo emzimbeni. Lokhu kungaba ukuvivinya amandla ekuseni noma ukuhamba ngokushesha okusheshayo. Ngaphezu kwalokho, kuyaqhubeka ngaphandle kokuthi uma kunomlutha wokubhema, kungcono ukuwuqeda.
Ukuthi izitsha zesifazane zivumelani ekudleni
Ngesikhathi sokudla okunjalo, kungcono ukukhetha ukudla okubilisiwe, okuphekwe nokunoshukela. Ukuqothula kufanele kwenzeke ngenani elincane lamafutha. Uma kungenalo uketshezi olwanele ukulungisa isidlo, khona-ke uwoyela ungashintshwa ngokuphelele ngamanzi, kodwa okuhlanganayo ungasebenzisa nemithi ukwehlisa i-cholesterol.
Ukudla kwasekuseni - kungafaka u-150 g we-buckwheat ephekwe emanzini, ingxenye yezithelo ezingafinyelelwanga, itiye noma ikofi ngaphandle koshukela (ungakusebenzisa esikhundleni)
Isidlo sasemini singathokozelwa isaladi ekheniwe ujusi kalamula noma uwoyela we-olive. Phuza kunconywe usawoti we-carrot osanda kufakwa Ukulinganiselwa okulinganiselwe kwama-250 g.
Kwasemini, kuzoba kuhle ukusebenzisa isobho semifino engama-300 ml, ama-patties wenyama (ama-g g), inani elilinganayo lemifino eyosiwe, ucezu lwesinkwa esomile nengilazi yejusi kalawolintshi, lokhu kuwukudla okuvamile.
Ntambama, owesifazane onesifo se-cholesterol ephezulu angakwazi ukukhokha i-oatmeal (ingilazi engu-120) ye-oatmeal kanye nengilazi yejusi ye-apula.
Ngokudla kwakusihlwa, kuzoba kuhle ukupheka izinhlanzi ezingama-200 g zenhlanzi eyosiwe noma eyosiwe, imifino ethosiwe, ucezu lwesinkwa esomile nengilazi yanoma yiliphi itiye.
Ngaphezu kwalokho, lokhu kudla kungasekelwa ngokufanele ngamathiphu ahlukahlukene amakhambi, ngokwesibonelo, kusuka ku:
- okhalweni;
- i-buckthorn;
- ukubekwa amabala
- umamawort;
- ihhashi;
- i-hawthorn;
- peppermint.
Lezi zitshalo azisebenzi nje ekwandiseni ithoni ephelele, kodwa futhi futhi zibe izindlela ezinhle kakhulu zokuvimbela i-thrombosis.
