Ukuba nezinga eliphezulu le-cholesterol kwandisa ingozi yakho yesifo senhliziyo, kuhlanganise nesifo senhliziyo nokuhlaselwa kwenhliziyo. Ukwenza indlela yokuphila ishintshe njengokusebenza okwenyuka komzimba nokwehlisa isisindo kungasiza ukwehlisa i-cholesterol yakho.
Uma kuziwa ekudleni, qala ngokudla okusanhlamvu okugcwele, izithelo ezintsha, nemifino, amantongomane, imbewu, kanye nemifino. Yidla inyama ebomvu njalo futhi ugweme ushukela owenezelwe nokudla okucutshungulwa ngokweqile.
Manje lokho kuyisiqalo esihle. Futhi, ungase ukwazi ukukhulisa ikhono le-cholesterol ekunciphiseni kokudla kwakho nakakhulu. Ucwaningo lwezokucwaninga lubonisa ukuthi ukudla okunye kuqukethe izakhi zemvelo ezinganciphisa i-cholesterol, ngokuvamile ngokunciphisa i-LDL (ama-'il 'ama-cholesterol) emazingeni egazini lakho.
Bheka ukudla okuyishumi okungasiza ukwehlisa i-cholesterol yakho. Ngicela ukhumbule ukuthi lezi zokudla azizona izisusa zemithi yokwehla kwe-cholesterol, futhi sicela ukhulume nomhlinzeki wakho wokunakekelwa kwezempilo ngaphambi kokwenza noma yiziphi izinguquko ezibalulekile zokudla.
1 - ama-oats
Ukudla ukudla okucebile okusanhlamvu konke kuhlotshaniswa nokuba namazinga e-cholesterol enempilo. Ama-oats aqukethe i-fibre e-soluble okuthiwa i-beta-glucan. Uma okwamanje unamazinga aphezulu e-cholesterol, ama-oats anganciphisa i-cholesterol ngamaphesenti angama-20. Ama-oats kanye nama-oatmeal nawo angumthombo omuhle kakhulu wamaminerali namaprotheni.
2 - ama-walnuts
I-Walnuts icebile kokubili ama-monounsaturated ne-omega-3 fatty acids. Ukudla la manzi kungakwazi ukunciphisa amazinga e-cholesterol ngamaphesenti angama-15, futhi kungathuthukisa nokusebenza komkhumbi wegazi nokuncipha ukuvuvukala. I-Walnuts nayo iyimithombo emihle kakhulu yamavithamini E, amaminerali, namavithamini ama-B amaningi.
3 - Ubhontshisi obomile
Ubhontshisi obomile , njengezinyosi zezinso, ubhontshisi be-navy namabhontshisi amnyama, aphezulu kakhulu kuma-fibre namaprotheni okutshala. Olunye ucwaningo lubonisa ukuthi ukwengeza ubhontshisi ekudleni kunganciphisa amazinga e-cholesterol, uma nje inani lekhalori eliphelele lingakhuliswa. Amabhontshisi nawo aphezulu kumavithamini namaminerali amaningi.
4 - Amafutha omnqumo
Amafutha omnqumo cishe umthombo owaziwa kakhulu we-monounsaturated fatty acids futhi anganciphisa i-cholesterol nokuvuvukala. Amafutha omnqumo kufanele afakwe ekudleni okunempilo endaweni enamafutha agcwele noma ahambayo. Sebenzisa it ukupheka noma ukwenza zokugqoka for salads kanye veggies.
5 - ama-alimondi
Ama-alimondi asezingeni eliphezulu emafutheni ase-monounsaturated, amafutha e-polyunsaturated, amaminerali, ama-vithamini a-complex, ne-vitamin E. Ucwaningo lubonisa ukuthi ukusetshenziswa kwama-alimondi njalo kunganciphisa i-cholesterol ephakeme ngamaphesenti angu-20. Ama-alimondi enza isiphuzo esihle noma ukupheka okunempilo ngesaladi noma kwesokudla.
6 - I-Soy ne-Soy Foods
Iprotheyini e-soy ibonakala inegalelo elizuzayo ku-cholesterol ephezulu. Ukudla ama-tofu, ubisi lwe-soy, noma ama-soybean amabili kunganciphisa amazinga e-cholesterol ngamaphesenti angamahlanu. I-Soy nayo imthombo omuhle kakhulu wama-acids ama-omega-3, amavithamini, namaminerali.
7 - iJuice Juice
Ijusi le-Orange liyaziwa kakhulu ngokuthi isiphuzo sasekuseni kanye nomthombo we-vitamin C, kodwa futhi iphezulu e-potassium, i-magnesium, i-vitamin A, ne-B-amavithamini amaningi. Omunye ucwaningo olwenziwe ucwaningo lwathola ukuthi ukuphuza ijusi le-orange nsuku zonke kunciphisa amazinga e-cholesterol futhi kuphakanyisiwe ukuthi ijusi le-orange lingasiza futhi kubantu abangazange bakhulise i-cholesterol. Kodwa qaphela kancane, njengoba ijusi le-orange liphakeme ngamakholori .
8 - Isivikelo
I-avovoc kuyinto umthombo omuhle kakhulu we-monounsaturated fatty acids kanye nezitshalo zezitshalo ezingasiza ekunciphiseni i-cholesterol. Ucwaningo lubonisa ukuthi ukungeza ukwatapheya ekudleni okunempilo kungakhuphula inzuzo yokunciphisa i-cholesterol. I-avovoc ibuye icebe amaprotheni, ama-fibre, amavithamini amaningi, i-vitamin K, namaminerali amaningi.
9 - i-Salmon noma i-Tuna
Izinhlanzi ezinwabuzelayo olwandle ezinjenge- salmon kanye ne-tuna ziphezulu kuma-acids e-omega-3 futhi zingasiza ukunciphisa amazinga e-cholesterol, ikakhulukazi uma udla inhlanzi kunamafutha agcwele okuvela emanzini abomvu. I-Herring, i-trout, ne-sardine nayo iphezulu kuma-omega-3s. Inhlanzi iphinde iphrotheni namaminerali.
10 - Amalenti
Ama-lentile aphezulu e-fiber, futhi ucwaningo lubonisa ukuthi ukungeza amalenti ekudleni kunganciphisa amazinga we-cholesterol uma nje inani lekhalori eliphelele lingakhuliswa. Ama-lentile nawo aphezulu kumavithamini nama-amaminerali ama-B. Yenza ukuhlanganisa okuhle kumasobho. Ngaphezu kwalokho, ngokungafani nobhontshisi obomile, ama-lentile akudingeki ukuba afakwe ngaphambi kokupheka.
Izwi kusuka
Lokhu kudla kuye kwaboniswa emazingeni aphansi e-cholesterol, kodwa kubalulekile nokudla ukudla okunempilo okuphelele, ukusebenza ngokomzimba, futhi ukhulume nodokotela wakho ngazo zonke izindlela zokuphatha i-cholesterol ephezulu.
> Imithombo:
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