Ukutya okungama-21 okuphezulu kwi-cholesterol

Umxholo

• Ukutya okwandisa iCholesterol engalunganga
• Ukutya okwandisa iCholesterol elungileyo

Ikholesterol inokufumaneka ekutyeni okuyimvelaphi yezilwanyana, njengeqanda leqanda, isibindi okanye inyama yenkomo, umzekelo. Ikholesterol luhlobo lwamafutha akhoyo emzimbeni kubalulekile ekusebenzeni kakuhle kweeseli, ukuba amaxabiso anele, oku kungenxa yokuba xa inqanaba le-cholesterol litshintshiwe emzimbeni, linokubonisa umngcipheko wezempilo .

Okunye ukutya okufana neavokhado kunye nesalmon kunceda ukwandisa amanqanaba e-cholesterol elungileyo, i-HDL, enceda ukukhusela i-cholesterol, kwelinye icala, isibindi se-ox, umzekelo, sithanda ukonyuka kwe-cholesterol embi, i-LDL, enokuthi izise iziphumo empilweni . Funda kabanzi malunga neentlobo ze-cholesterol.

Ukutya okwandisa iCholesterol engalunganga

Ukutya okwandisa i-cholesterol embi kufuneka kuthintelwe, ngakumbi ngabantu abaneengxaki zentliziyo, kuba bazizityebi ngamafutha apheleleyo. Eminye imizekelo yile:

• Iintlanzi eziqhotsiweyo, iinyama ezinesonka, iifries zaseFrance;
• Isoseji, isalami, ibhekoni, isinqumelo;
• Iitshokholethi, iziselo zetshokholethi, iicookies kunye neepie ezinamashishini;
• Ubisi luphela, ubisi olujiyileyo, itshizi etyheli, ukhilimu omuncu, iiresiphi ngekhilimu omuncu, iayisi khrimu kunye nepudding.

Kokubini ukutya etafileni kunye nolu luhlu kufuneka kuthintelwe kwimeko ye-LDL cholesterol engaphezulu kwe-130 mg / dL.

Ukutya okwandisa iCholesterol elungileyo

Ukutya okunceda ukwandisa i-cholesterol elungileyo kutyebile kumanqatha e-monounsaturated kunye ne-polyunsaturated, esebenza njenge-cardioprotectors kunye nokuxhasa ukwanda kwe-cholesterol ye-HDL. Eminye imizekelo yile:

• Iponyoponyo;
• I-oyile ye-Olive, ioyile yombona, ioyile kajongilanga, ioyile ye-canola, ioyile yamandongomane;
• Amandongomane, iiamangile, ii-chestnuts, iiflakisi, iimbewu zikajongilanga, isesame;
• Isalmon, ityhuna, isardadi;
• I-anyanisi yegalikhi;
• Soy;
• Ipeanut butter.

Ukusetyenziswa koku kutya ngaphakathi kokutya okunezakha-mzimba ezityebileyo kwi-fiber, kunye nokuziqhelanisa nokwenza umthambo rhoqo, ukongeza ekukhuthazeni ukuphuculwa kwamanqanaba e-cholesterol, kuyanceda ekunciphiseni umzimba.

Jonga ezinye iingcebiso zokwehlisa i-cholesterol kule vidiyo ilandelayo: