Uma sine-cholesterol ephezulu noma nganoma yisiphi isizathu sifuna ukudla ukudla okune-cholesterol ephansi, khona-ke kufanele sicabangele ukuthi sizozincisha ukudla okuningi, nokuthi kuzodingeka sikuthathe esikhundleni salokho okunye singase singakuthandi kakhulu, kodwa ukudla ngaphandle kwe-cholesterol kuzosizuzisa kakhulu.
I-cholesterol yinto esizalwa nayo emizimbeni yethu, kodwa besilokhu sitshelwa ukuthi yimbi. Cha, akuyona yonke i-cholesterol embi. Masikhumbule ukuthi sinezinhlobo ezi-2 ze-cholesterol, i-HDL, elungile, futhi isiza ukuqeda embi, okuyi-LDL.
I-cholesterol emazingeni ajwayelekile, alawulwayo ibalulekile emizimbeni yethu, njengoba iyi-molecule etholakala esibindini sethu, ebuchosheni, emithanjeni, egazini, nase-bile. Ikhona ezingqamuzaneni zethu zamaseli futhi isiza ekwakhekeni kwama-hormone kanye nokusetshenziswa kwe-vitamin D. Le molecule efanayo ye-cholesterol nayo ibalulekile emizimbeni yethu ukuze imunce i-calcium nama-bile acid.
Njengoba sibona i-cholesterol ibalulekile osukwini lwethu nosuku, kodwa okungabalulekile ukuba ne-cholesterol eyeqile. Into eyingozi ukuthi amazinga e-cholesterol aphezulu. Umuntu omdala onempilo kufanele abe namazinga e-cholesterol aphakathi kuka-125 kuya ku-200. Ngaphezu kuka-200 mg kubhekwa njenge-cholesterol ephezulu futhi impilo yethu isengozini.
Ukudla okungenayo i-cholesterol
Yebo, kukhona ukudla okungenakho i-cholesterol, yingakho uma sine-cholesterol ephezulu basithumelela ukudla, ukuzivocavoca umzimba okusesilinganisweni kanye nezinye izinguquko endleleni yethu yokuphila. Asilithandi ngempela igama elithi ukudla, sikhetha ukukhetha ukudla okunempilo ngaso sonke isikhathi, ngoba ukudla kufanele kube okwesikhashana, ngaphandle kwalokho umzimba uyajwayela futhi umphumela ungaphumeleli.
Izithelo nemifino
La maqembu okudla awanayo i-cholesterol, inqobo nje uma siwadla luhlaza, osiwe, oshubile, njll. Uma sithosa noma yimiphi imifino, siyifake isinkwa, siyicwilise kumasoso, njll. khona-ke awanempilo futhi sengeza amafutha engeziwe nama-calories azosenza sizizwe sibi.
Ukudla kwethu kufanele kusekelwe kakhulu kulezi zinhlobo zokudla okusha, kwemvelo . Singahlanganisa izithelo nemifino nokunye ukudla esizokubona kulolu hlu lokudla okungena-cholesterol.
nezilimo eziyizigaxa kanye legumes
Zonke izilimo eziyizigaxa kanye nemifino efika engqondweni ayinayo i-cholesterol, yebo, inqobo nje uma sizidla ngendlela enempilo. Isibonelo, amazambane abilisiwe, ubhontshisi obhakiwe, ama-chickpeas anemifino, i-lentile ngaphandle kwesoseji, njll.
Sibhekene namaqembu amabili okudla abaluleke kakhulu ekudleni kwethu, futhi isihluthulelo ukwazi ukuthi singawapheka kanjani ngendlela efanele nenempilo; ngaphandle kwalokho, sizogcina sine-cholesterol emapuletini ethu. Ngakho-ke, kudingeka siqaphele kakhulu lapha.
Okusanhlamvu, imbewu namantongomane
Okusanhlamvu okuphelele, kungakhathaliseki ukuthi kuphelele noma kucwengiwe, akuna-cholesterol. I-cholesterol itholakala kuphela ezinkweni ezicutshungulwe kakhulu, njengesinkwa esisikiwe esithengiswa ezitolo ezinkulu. Kunjalo naselayisini; ilayisi elinsundu liyathandwa, kodwa ilayisi elimhlophe elivamile alinawo ubungozi. Okuwukuphela kwezinto ezibangela ukuthi liphekwe kanjani nokuthi liphekwe kuphi.
Okufanayo kuya kumantongomane nembewu. Uma sengeza imbewu noma amantongomane ku-yogurt ye-Greek engenashukela yemvelo, lokho ngeke kube ne-cholesterol embi, kodwa uma siyifaka ekhekhe le-Mercadona, isibonelo, lokho kudla kuzoba noshukela namafutha angadingekile.
Amakhadi
Ukunakekela okukhulu. Uma sifuna ukudla okungenayo i-cholesterol, kuzodingeka sibheke ukuthi iyiphi inyama esingayidla nesingenakuyidla. Okokuqala, kuzodingeka sivalelise inyama ebomvu, hhayi nje ngenxa ye-cholesterol, kodwa nangenxa yobudlelwane bayo nezinye izinhlobo zomdlavuza.
Inyama esingayidla ingonogwaja, i-turkey, kanye nenkukhu (ngaphandle kwesikhumba) . Lokhu akusho ukuthi ayinayo i-cholesterol; inayo, kodwa ngobuningi obuncane kunezinye inyama njengenyama yenkomo, ingulube, inyama yenkomo, iwundlu, i-black pudding, isibindi, njll.
Izinhlanzi nezinhlanzi zasolwandle
Sesifinyelele iphuzu elithakazelisayo: zonke izinhlanzi zamukelekile, kungaba ezimhlophe noma ezinamafutha. Lokhu kwakamuva kwaziwa ngokuqukethwe kwamafutha aphezulu, kodwa lawa amafutha anempilo kakhulu . Kubalulekile futhi ukulawula inani kanye nendlela esiwapheka ngayo. Njengoba kunjalo ngenyama, kungcono njalo ukuphakelwa nemifino bese kuphekwa ngomusi.
Mayelana ne-shellfish, labo abane-cholesterol encane kakhulu ama-prawn (angenakhanda), ama-prawn, inyama ye-cuttlefish kanye ne-squid. Sibuyela entweni efanayo, indlela esiwapheka ngayo ibalulekile ukuze siqhubeke sinciphisa i-cholesterol.
amaqanda kanye nobisi
Kufanele sidle iqanda lonke ngoba liwukudla okubalulekile ekudleni kwethu, kodwa kufanele sazi ukuthi iqanda elimhlophe alinayo i-cholesterol , kanti i-yolk iqukethe i-cholesterol. Noma kunjalo, kubalulekile ukudla iqanda lonke ngenxa yenani lalo eliphezulu lokudla okunempilo.
Mayelana nobisi, sesivele sazi ukuthi ziyiqembu lokudla elibanzi kakhulu futhi licebile kakhulu ngemisoco ebalulekile. Kungakho sincoma ukuthi wehlise ukudla kwakho uma sine-cholesterol ephezulu, kodwa uma sinamazinga ajwayelekile, singakhetha ukusebenzisa kuphela ubisi oluncibilikisiwe noma olune-semi-skimmed, oshizi abalaphelwe kancane noma abanekhalori ephansi, namayogathi enziwe nge-skimmed.
Ukudla okufanele sikugweme
Kufanele sigweme wonke amaswidi namakhekhe asezimbonini, kanye namafutha acolisisiwe noma asezingeni eliphansi; amafutha e-trans; i-ultra-processed; ukudla okunoshukela; izitsha eziphekwe ngaphambilini; amasoseji; ushokoledi wekhwalithi ephansi; ama-pizza aphekwe ngaphambili; ukudla okufriziwe okujulile osekucutshungulwe kakhulu; lezo ezithosiwe nezichichimayo; ushizi wekhwalithi ephansi; ukudla okubabayo nokudla; amasoso enziwe nge-ultra-processed; iziphuzo ezinoshukela njll.
Singenza izinguquko ezincane futhi sinciphise kakhulu ukudla inyama yethu ; sishintshe eminye imikhiqizo yobisi ngeminye imikhiqizo esuselwe ezitshalweni; siphuze i-cocoa emsulwa esikhundleni se-cocoa esheshayo enoshukela; njalo khetha izithelo esikhundleni samajusi asebhodleleni enziwe ngokugxila; sinciphise ukudla kwethu ama-pastries kanye nokusanhlamvu okunoshukela; sishintshe isinkwa esimhlophe esishibhile ngesinkwa sekhwalithi ngemvuthuluka emnyama; siphuze amalitha amabili amanzi ngosuku; senze uhlobo oluthile lomsebenzi womzimba, njll.