I-cholesterol ephezulu idinga ukwenqatshwa kwemikhiqizo eminingana. Lokhu kungaba ukugwema ngokuphelele, kanye nokusetshenziswa okuncishisiwe. Okulandelayo uhlu lwe-TOP-10 ye "enhle", kepha ukudla okuyingozi kakhulu.
Kwabaningi, iqiniso lokuthi i-cholesterol ephezulu ayiphephile empilweni iyalijwayela. Kepha akubona bonke abantu abazi iqiniso lokuthi yini okudingeka yenziwe ukugwema lokhu nokuthi yini okufanele bayilinganisele, lapho okudla khona izinga le-cholesterol.
Uhlu lokudla okwenyusa cholesterol
Ukusiza ukuhlinzeka ngohlu lwemikhiqizo ekhulisa i-cholesterol emzimbeni womuntu.
UMargarine
Ngamafuphi, imajarini ungamafutha aqukethe imifino e-hydrogenated, okuwukuthi, ama-trans fat, ayingozi kakhulu empilweni yomuntu, noma ngabe kusetshenziswa yiphi inhlanganisela. Lokhu kumele kubhekwe kubo bonke abantu abagulayo nabaphilile ngokuphelele. Ukwenqatshwa kwangaphambilini kwamafutha we-trans, kungcono. Kungamafutha e-hydrogenated okuyimbangela evamile yokwanda kwamazinga wegazi cholesterol "embi".
I-Sausage
Ekwenziweni kwengxenye enkulu yamasoseji, ingulube isetshenzisiwe, equkethe inani elikhulu le-cholesterol. Akunakuba namibuzo yezithasiselo ezingathandeki nhlobo, nganoma iyiphi indlela abahamba ngayo.
Isikhuphisi seqanda
Enye yezindawo zokuhlonipha okuqukethwe yi-cholesterol ekudleni inikezwa ama-yolks amaqanda enkukhu. Kodwa-ke, kufakazelwe ngokwesayensi ukuthi izinga lokulimala kwe-cholesterol yamaqanda aphezulu, ngokwesibonelo, likweqeka ngokusobala uma liqhathaniswa ne-cholesterol yenyama. Izinzuzo zokudla izikhupha ekudleni zikhulu kakhulu kunokubi. Okokuqala, yiqiniso, i-lecithin.
ICaviar
Naphezu kweqiniso lokuthi i-caviar iyisibiliboco esiyintandokazi sabantu abaningi futhi isithako esibalulekile se-gourmet ngaphezu kwamas sandwich ngesinkwa nebhotela, i-pantry yangempela ye-cholesterol!
Namathisela i-Hepatic
Kuphinde kube yi-offal (umkhiqizo ohlobene nokufakwa kwezinhlanzi, inyama, izinkukhu). Kukho konke, ngaphandle kokukhetha, okukhohlisayo, okuqukethwe yi-cholesterol kukhulu kakhulu kunenyama yezitho ezisele zomzimba wesilwane.
Izinhlanzi ezihlanganisiwe
Abalandeli bama-sprats noma ama-sardine kawoyela kuzodingeka bashintshe ukunambitheka kwabo kancane, noma bazihambise ngokwabo ngezinsuku zamaholide amakhulu. Ngokududuza, singasho ukuthi izinhlanzi ezihlotshwe ngejusi yazo azinangozi, akukho cholesterol eningi lapha. Ngenye indlela, ungasebenzisa i-tuna noma i-cod emanzini, njengoba i-omega-3 fatty acid igcinwa enhlanzini.
Ushizi
Ushizi onzima ubonakala ngokuqukethwe okunamafutha and cholesterol. Kungakho enqubeni yokukhetha kufanele unikeze ukukhetha izinhlobo ezinamafutha aphansi futhi ungahlali kude noshizi ngo-45-50%. Akufanelekile ukulahla ushizi ngokuphelele, ngoba kunesidingo se-calcium.
Inyama eyenziwe
Akufanele usebenzise kabi ubhekeni, inyama ekheniwe nokunye okumnandi kwempilo okufana nenyama ehlungiwe, ngoba ayikhiqizwa izingcezu “ezinesikhumba”.
Ukudla okusheshayo
Noma u-oda isaladi elula kaKhesari, kukudla okusheshayo okungokuqala ukuza ngaphansi kokusolwa. Lokhu kungathembi kunengqondo ngokuphelele, ngoba kusetshenziswa izinqatha zenyama enamafutha ezindaweni zokudlela ezisheshayo zokudla ezindaweni zokudla. Ithosiwe emafutheni inokuqukethwe okukhulu kwe-cholesterol (amafutha wezilwane).
Shrimp
Inani elikhulu le-cholesterol likhona kuma-oysters, igobolondo, imbaza nezimfishi. Lokhu kuqhathaniswa nezilwane zangempela, kepha akusebenzi ezinhlanzini, lapho i-cholesterol incane khona.
I-cholesterol ephezulu
Uma ubhekisisa uhlu, uzothola ukuthi ingxenye enkulu kunazo zonke kulo yakhiwa ngemikhiqizo yezilwane. I-cholesterol ayitholakali ekudleni kwezitshalo, noma ngabe inamafutha. Ngakho-ke, emikhiqizweni yemvelaphi yezitshalo (ngokwesibonelo, uwoyela we-sunflower), amalebula avela kubakhiqizi abanjenge "Cholesterol Free" abukeka emnandi kakhulu Ngemuva kwakho konke, abanikezwa bona ukuthi bayiqukethe.
Kulabo abafuna ukwehlisa i-cholesterol ephezulu, okokuqala, kubalulekile ukukhawula ukusetshenziswa kwemikhiqizo yenyama. Akudingekile ukuba yinyama yezitshalo, kepha kusukela manje kuya phambili kufanele kwenziwe ngendlela ehlukile, ungabe usanaka inyama kangako. Ukwehlisa i-cholesterol ngokudla okufanele kungubuchwepheshe bonke.
Enye yezizathu ezivame kakhulu ukuthi i-cholesterol eningi iwukudla okungalungile. Ukuze ulondoloze izinga elijwayelekile, kufanele wazi ukudla okuyinhloko nge-cholesterol, bese uqhubeka nokwakha ukudla okufanele.
Imvelo yokusetshenziswa kwe-cholesterol kumuntu ifinyelela kuma-300 mg ngosuku. Ngakho-ke, ukuze ugweme ukweqisa kwayo, kufanele ukhawule ukusetshenziswa kokudla okuphezulu ku-cholesterol.
Ingxenye ebalulekile yemikhiqizo engenhla inenzuzo emzimbeni, ngoba iqukethe izinto eziningi ezilusizo. Akufanele ukhiphe inyama, inhlanzi, ukudla kwasolwandle, imikhiqizo yobisi, amaqanda ekudleni kwakho, futhi uwafake ngokufanele ekudleni. Kungcono kakhulu ukuyeka ukuphuza ngokweqile uthathe indawo yekhofi ne-cocoa ngetiye eliluhlaza, noma ujusi omusha. Noma ngubani olawula i-cholesterol kufanele abe nohlu olumnyama lokudla olunganconyelwe ukusetshenziswa.
Kuyiqiniso, izinkomba ze-cholesterol emikhiqizweni azinakubhekwa njengezinembile, noma kunjalo, zikuvumela ukuba ukhethe kahle kwesamba se-cholesterol ekudleni. Ukukhetha imenyu yansuku zonke kwenziwa ngokuba khona kwemikhiqizo yama-cholesterol enempilo nephansi.
Ungapheka kanjani nokuthi yini ongapheka ngayo
Abathandi bokudla okumnandi nenhliziyo bazoba nesikhathi esinzima kunazo zonke. Ukunciphisa izinga le-cholesterol "embi", kufanele unamathele emithethweni ethile ephathelene nokulungiswa nokusetshenziswa kokudla nge-cholesterol:
- Ngaphambi kokupheka, inyama “icutshungulwa” kahle: kususwe amanoni noma isikhumba (esimweni senkukhu noma senkukhu);
- Inyama enamafutha ithathelwa indawo yinyama ebusayo, akukho mbuzo wokunqaba inyama, kepha kuyodingeka ubuyekeze izinhlobo;
- Amafutha awafakwa ekudleni;
- Ukwenqatshwa kwama-broths ahlanganisiwe (kusuka emathanjeni);
- Ukupheka: ukubhaka, ukubilisa ngekhwalithi, ukubila;
- Khawulela ukudla okuthosiwe
- Ukufakwa kwemikhiqizo yobisi ekudleni;
- Ukushintshwa kwemikhiqizo yobisi enamafutha aphezulu ibe ngamafutha aphansi, kufaka phakathi ushizi.
Ngokunciphisa inani lokudla okuqukethe i-cholesterol, kufanele uguqule ukudla ngokudla okusha. Kule mikhiqizo equkethe i-fiber, amavithamini kanye namaminerali, kufanele kube ngangokunokwenzeka. Okokuqala, sikhuluma ngamajikijolo, imifino nezithelo, njengokususa i-cholesterol eyeqile emzimbeni. Ngaso leso sikhathi, ungathola ukuthi hlobo luni lwezithelo olungenzeka ngesifo sikashukela, esihlala sibalulekile! Futhi nokho, njengoba owesifazane evame ukubandakanyeka ekuphekeni, kubalulekile kuye ukwazi ukuthi yini i-cholesterol ejwayelekile kwabesifazane.
Kulabo abathatha isinqumo sokulawula amazinga abo e-cholesterol, lokhu akufanele kuphenduke inkinga ephuthumayo, ukukhuluma nje ngemikhiqizo kuzoba namandla kakhulu. Kuzokwanela isilinganiso esinjalo njengokubuyekezwa kokudla kwakho maqondana nenani lokusetshenziswa namaphesenti amakhulu wamafutha ezilwane. Labo abalandela le mithetho elula bazokwazi ukugwema ngezinga elithile lezinhlelo zezifo zenhliziyo nezinye izinkinga.
