Ufuna ukudla okwehlisa i-cholesterol? Uma udinga ukunikeza uhlelo lwakho lokudla i-twist enempilo ukusiza ukugcina le nkinga ilawulwa, uze endaweni efanele.
Ukungeza lokhu kudla okulandelayo ekudleni kwakho kuzokusiza ulwe ne-cholesterol. Kepha empini yokulwa ne-cholesterol, kufanele futhi uvalelise ekudleni okuthile, ngakho-ke lapha sichaza nokuthi kuyini.
Indlela yokwehlisa i-cholesterol
Ngabe usanda kutshelwa ukuthi une-cholesterol ephezulu? Noma ngabe kunjalo noma uma ufuna ukuvimbela, kusukela manje kuqhubeke ukudla kwakho kufanele kube nokujika okunempilo. Futhi lokho kusho okulandelayo:
Okokuqala, kufanele unciphise ukudla okucutshunguliwe ngangokunokwenzeka. Lokhu okukhethwa kukho kokudla kukhululekile futhi kaningi kumnandi kakhulu. Kodwa-ke, futhi zinosawoti omningi, amafutha, ushukela nezinto zokwenziwa. Amafutha e-trans ayingozi kakhulu, avame ukuvela kumalebula amaswidi, ukudla okulula okunosawoti nokudla okubandayo. Omunye umthombo okufanele wazi ngawo ukudla okusheshayo. Ngaphezu kwalokho, ziphilile ngokudla okunomsoco noma ziyize ngqo. Ngenxa yalokho, zikuvimbela ekutholeni izakhamzimba ezibalulekile empilweni yakho, njenge-omega 3 fatty acids noma i-fiber. Uma kukhulunywa ngokudla okufanele sikugweme, ama-soda namasosi athile nokugqokwa nakho kufanelekile ukukucabangela.
Faka okunye esikhundleni sokudla okucutshunguliwe ngezithelo, imifino, okusanhlamvu okuphelele, imidumba namafutha anempilo. Lelisu lizokuvumela ukuthi wehlise i-cholesterol ye-LDL noma i-cholesterol embi, okwandisa ubungozi besifo senhliziyo lapho izinga laso lenyuka. Uhlelo lokudla olususelwa kulokhu kudla alulungele i-cholesterol yakho kuphela, kepha luzokuvikela nasekulweni nomfutho wegazi ophakeme, isifo sohlangothi, kanye nezinye izinhlobo zomdlavuza. Amasosha omzimba wakho azokubonga kakhulu futhi.
Ukudla okwehlisa i-cholesterol engakwazi ukulahleka enqoleni yakho yokuthenga
Ake sibone ukuthi yikuphi ukudla okuhle kakhulu ukwehlisa i-cholesterol. Izinketho ezinempilo okufanele zikhunjulwe lapho uthengaKungakhathaliseki ukuthi ukhishwe i-cholesterol ephezulu noma ufuna nje ukuzinakekela kangcono.
Ukudla okusha
Ukudla okusha kufanele kugcwale enqoleni yakho yokuthenga. Futhi ukuthi izithelo nemifino akunayo i-cholesterol futhi ayinamafutha amancane, yingakho kuyisisekelo esingcono kakhulu sokudla kwakho. Ngakho-ke cabanga ukuthenga ama-apula, amawolintshi, i-broccoli, ubhontshisi obuluhlaza, upelepele we-bell, nemifino enamaqabunga njenge-ulethisi, isipinashi noma i-arugula.
Uma kukhulunywa ngenyama, abantu abane-cholesterol ephezulu kufanele bagweme lezo ezinamafutha amaningi. Ngenxa yalokho, inkukhu engenasikhumba neturkey kungumbono omuhle kakhulu. Ingulube nenkomo kumele zincike.
Okusanhlamvu okuphelele
Isinkwa, ipasta kanye nokusanhlamvu kwasekuseni ekudleni kwakho kufanele kwenziwe ngokusanhlamvu okuphelele. Umgomo ukwandisa ukudla kwakho kwama-carbohydrate ayinkimbinkimbi ukuze uthole izakhamzimba eziningi, kufaka phakathi i-fiber namaprotheni.
Imidumba, amantongomane nembewu
Ama-legumes kufanele futhi abe yingxenye ebalulekile yokudla kwakho uma udinga ukwehlisa i-cholesterol yakho. Faka ubhontshisi (okuhlukahlukene okuthanda kakhulu), ubhontshisi, amantshontsho enqoleni yakho yokuthenga...
Amantongomane nembewu kuwukudla okudla okunempilo kakhulu, ikakhulukazi izinhlobo ezingenalo usawoti, futhi kubhekwa njengokuhle ekwehliseni i-cholesterol. Qiniseka ukuthi uhlala unokudla okunjengama-walnuts, ama-alimondi, imbewu yamathanga, imbewu ye-sunflower ekhishini lakho… Ngakolunye uhlangothi, ngenxa yokunotha kwayo kuma-calories, kungakuhle ukugcina izingxenye zilawulwa.
Calcio
I-calcium yisakhi esibalulekile futhi ungayithola ngezindlela eziningi. Okulula kakhulu kungubisi olunamafutha aphansi, njenge-yogurt, ubisi noshizi. Kepha futhi ungakwenza thola i-calcium sibonga izinhlanzi ezisemathinini, njenge-tuna ne-salmon. Ama-vegans anezinye izindlela ezingezona ezezilwane zokuhlangabezana nezidingo zabo zansuku zonke zaleli mineral, kufaka phakathi okusanhlamvu okuqinisiwe nemifino eluhlaza eluhlaza.
Uma kukhulunywa ngokuthola i-calcium eningi, ubudlelwano bayo novithamini D, obusiza ukumunca, abunakunakwa. Ungayithola eqandeni, nakwezinye izinhlanzi. Imikhiqizo ethile yobisi, imajarini, nokusanhlamvu okuqinisiwe nakho kunevithamini D.
Omega 3
La mafutha anempilo angakhuphula i-HDL noma amazinga amahle e-cholesterol. Ungathola i-omega 3s ngamafutha omnqumo ne-canola. Eminye imithombo yemvelaphi yezitshalo ama-walnuts nama-flaxseed. Futhi akufanele sikhohlwe umnikelo owenziwe ezinye izinhlanzi, njenge-salmon, i-tuna, isardadi kanye ne-mackerel.
Izwi lokugcina
Njengakho konke okuphathelene nezinguquko ekudleni, kubalulekile ukubonisana nodokotela wakho ngaphambili. Ngaphezu kwalokho, angakunikeza namanye amathiphu wokuthuthukisa indlela odla ngayo maqondana ne-cholesterol.