Ukudla okungama-21 okuphezulu kwe-cholesterol

-Delile

• Ukudla Okhulisa I-cholesterol Engalungile
• Ukudla Okhulisa I-cholesterol Engcono

I-cholesterol itholakala ekudleni okuvela ezilwaneni, njengeqanda leqanda, isibindi noma inyama yenkomo, isibonelo. I-cholesterol wuhlobo lwamafutha akhona emzimbeni olubalulekile ekusebenzeni kahle kwamaseli, inqobo nje uma amanani enele, lokhu kungenxa yokuthi lapho izinga le-cholesterol liguqulwa emzimbeni, lingamela ingozi yezempilo .

Okunye ukudla okufana ne-avocado ne-salmon kusiza ukukhuphula amazinga e-cholesterol enhle, i-HDL, esiza ukuvikela i-cholesterol, ngakolunye uhlangothi, isibindi sezinkomo, ngokwesibonelo, sithanda ukwanda kwe-cholesterol embi, i-LDL, engaletha imiphumela empilweni . Funda kabanzi mayelana nezinhlobo ze-cholesterol.

Ukudla Okhulisa I-cholesterol Engalungile

Ukudla okwandisa i-cholesterol embi kufanele kugwenywe, ikakhulukazi ngabantu abanezinkinga zenhliziyo, ngoba bacebile emafutheni agcwele. Ezinye izibonelo yilezi:

• Inhlanzi ethosiwe, inyama enesinkwa, amafriji aseFrance;
• Isoseji, isalami, ubhekeni, isinqumelo;
• Ushokoledi, iziphuzo zikashokoledi, amakhukhi namaphayi asezimbonini;
• Ubisi lonke, ubisi olujiyile, ushizi ophuzi, ukhilimu omuncu, izindlela zokupheka ukhilimu omuncu, u-ayisikhilimu kanye nepudding.

Kokubili ukudla okusetafuleni nalokho okusohlwini kufanele kugwenywe uma kwenzeka i-cholesterol ye-LDL ingaphezu kuka-130 mg / dL.

Ukudla Okhulisa I-cholesterol Engcono

Ukudla okusiza ukukhuphula i-cholesterol enhle kunothe ngamafutha e-monounsaturated ne-polyunsaturated, asebenza njengama-cardioprotectors futhi ethanda ukwanda kwe-cholesterol ye-HDL. Ezinye izibonelo yilezi:

• Ukwatapheya;
• Amafutha omnqumo, uwoyela we-sunflower, u-oyela we-canola, u-oyela wamantongomane;
• Amantongomane, ama-alimondi, ama-chestnut, amafilakisi, imbewu ye-sunflower, i-sesame;
• Salmon, tuna, sardines;
• U-anyanisi ka-garlic;
• Soy;
• Ibhitela lamantongomane.

Ukusetshenziswa kwalokhu kudla ngaphakathi kokudla okunomsoco ocebile nge-fiber, kanye nokwenza umkhuba wokuzivocavoca umzimba njalo, ngaphezu kokukhuthaza ukuthuthukiswa kwamazinga e-cholesterol, nakho kuyasiza ekwehliseni isisindo.

Bheka amathiphu wokunciphisa i-cholesterol kuvidiyo elandelayo: