Ukudla okudliwayo kudlala indima ebalulekile uma kukhulunywa ngokunciphisa i-cholesterol. Ngendlela efanayo yokuthi kukhona ukudla okuphakamisa i-cholesterol, kukhona okunye okuningi okusiza ukukunciphisa. Kanye nokuvivinya umzimba njalo, izinguquko ezithile ekudleni, kanye neminye imikhuba enempilo, kungenzeka ukuthuthukisa impilo kanye namazinga we-cholesterol aphansi.
Lapha sikutshela ukuthi ikuphi lokho kudla okufanele ukwethule ekudleni kwakho uma udinga ukunciphisa amazinga e-cholesterol. Kodwa-ke, kubalulekile ukuthi ulandele izincomo ezithile zikadokotela wakho ukuze le nkinga ilawulwe kahle. Manje yebo, ake sibone yikuphi ukudla okufanele ukudle nokuthi uvame kangaki ukwehlisa i-cholesterol.
Ukudla okwehlisa i-cholesterol
I-cholesterol isemzimbeni ngokwemvelo, kuyinto enesibopho sokulawula eminye imisebenzi namahomoni ngakho-ke, kuyadingeka. Kodwa-ke, lapho amazinga egazi egazini engaphezulu kwalokho okubhekwa njengokujwayelekile, angaba imbangela yezinkinga nezifo zenhliziyo ezahlukahlukene. Ukudla kulokhu kuyisihluthulelo esiyinhloko sempilo enhle noma embi.
Eqinisweni, into yokuqala ukushintsha lapho kuvela inkinga ye-cholesterol ukudla. Ngokusho kochwepheshe, ukudla okunomsoco, zijwayeze ezemidlalo njalo futhi usebenzise imikhuba yokuphila enempilo, anele ukugwema amazinga aphezulu we-cholesterol egazini. Ngabe ufuna ukwazi ukuthi yikuphi lokho kudla nokuthi kufanele ukwethule kanjani ekudleni kwakho? Sizokutshela ke.
Izithelo ezomile
Yize iwukudla okunothe ngamafutha, amantongomane ayisilawuli esinamandla samazinga we-cholesterol egazini. Ngaphezu kokuba ecebile ngama-polyunsaturated fatty acids, Amantongomane angumthombo wemvelo wemicu esiza ukulawula ukuhamba nokuqeda i-cholesterol egazini ngokwemvelo, ngendle. Ukuze amantongomane akusize wehlise i-cholesterol, kunconywa ukuthatha idlanzana lama-gramu angama-40 ngosuku futhi mhlawumbe ekuseni.
Ama-oats
Ukudla okuqukethe i-fiber encibilikayo kuyasebenza kakhulu lapho uzama ukwehlisa i-cholesterol. Lokhu kungenxa yokuthi le nto ivimbela i-cholesterol ekungeneni egazini. Ungathola i-fiber encibilikayo ekudleni okufana ne- ama-oats, imidumba, ezinye izithelo, ibhali noma omisiwe. Inkomishi ye-oatmeal ngosuku inikeza ama-gramu ayi-6 we-fiber, uma ufaka nezithelo, ufaka amanye amagremu ama-4.
Omega-3 okunamafutha acid
Ukudla izinhlanzi ezinothe ngama-omega-3 fatty acids nokunye ukudla okuqukethe lokhu kuzokusiza ukulawula i-cholesterol egazini. Lokhu kungenxa yokuthi i-omega-3 iyi- i-inhibitor ye-enzyme eyenza i-cholesterol, eba umlingani onamandla kule mpi yezempilo yemithambo yakho. Okunye ukudla okunothile kuma-omega-3s yimbewu namantongomane.
Ukwatapheya
Ukudla phakathi kwengxenye ye-avocado nocezu lonke ngosuku esidlweni esikhulu kungakusiza wehlise i-cholesterol yakho. Ukwatapheya wukudla okunothe kakhulu ku-fiber, okusiza ukunciphisa ukumuncwa kwe-cholesterol. Ngakolunye uhlangothi, kubuye kube nokudla okunokuqukethwe okuphezulu kwama-polyunsaturated fatty acids nokunye izinto ezinciphisa ukumuncwa emathunjini kwe-cholesterol.
Lokhu kudla kuqukethe izinto ezikhawulela ukumuncwa kwe-cholesterol egazini, kepha-ke, ukudla ukudla okwehlukahlukene futhi okulinganiselayo kuyisihluthulelo sokunciphisa i-cholesterol. Akusizi ngalutho uma ungenisa lokhu kudla uma kungenjalo ulawula ukusetshenziswa kwalabo abayingozi kakhulu. Imikhiqizo enoshukela, amaqebelengwane, ukudla okulula okunosawoti noma ukusika okubandayo kungukudla okuyingozi kakhulu uma kudliwa ngokweqile.
Vocavoca umzimba njalo, uphuze okungenani amalitha amabili amanzi ngosuku bese ulandela ukudla okwahlukahlukene, okunothe ngokudla kwemvelo, okunamafutha amancane, ukuqeda imikhiqizo esetshenzwe nge-ultra, Kuzokusiza ukuthi wehlise i-cholesterol yakho kuphela, kepha futhi uphile impilo enempilo kakhulu.