Ukutya ifayibha kunciphisa icholesterol

Umxholo

• Kutheni iifayili zinceda ukunciphisa i-cholesterol
• Zintoni iintsinga ezinyibilikayo nezinganyibilikiyo

Ukonyusa ukusetyenziswa kwefayibha mihla le sisicwangciso esihle sokwehlisa amanqanaba e-cholesterol egazini kwaye, ke, umntu kufuneka atyale ekutyeni okufana neenkozo ezipheleleyo, iziqhamo ezingafakwanga kunye nemifuno.

Ukongeza imbewu efana neesame, iflakisi, ujongilanga kunye nepoppy kwiyogathi, umzekelo, yindlela elula kakhulu yokwandisa inani lefayibha oyityayo rhoqo, iyindlela elungileyo yokulawula i-cholesterol kunye nokuphucula ukuhamba kwamathumbu.

Kutheni iifayili zinceda ukunciphisa i-cholesterol

Iifayibha zinceda ukulawula i-cholesterol kuba zithwala iimolekyuli ezincinci zamafutha kwikhekhe le-fecal, elinokupheliswa ngokwendalo ngumzimba, kodwa ukuze ube nefuthe elilindelekileyo kubalulekile ukuba usele amanzi amaninzi okanye ulwelo olucacileyo njengeti engenaswekile ukuqinisekisa ukuba Ikhekhe le-fecal liba lithambile kwaye linokuhamba lonke amathumbu, lisuswe ngokulula.

Eminye imizekelo yokutya okuphezulu kwefayibha yile:

• Imifuno: iimbotyi eziluhlaza, ikhaphetshu, ii-beet, i-okra, isipinatshi, isitshalo seqanda;
• Iziqhamo: istrawberry, iorenji, ipere, iapile, ipapaya, ipayina, imango, umdiliya;
• Iinkozo: iilentile, ii-ertyisi, iimbotyi, iimbotyi zesoya kunye nee-chickpeas;
• Iiflour: ingqolowa, i-oat bran, intsholongwane yengqolowa;
• Ukutya okulungeleyo: irayisi emdaka, isonka sembewu, ibhiskiti emdaka;
• Imbewu: iflakisi, isesame, ujongilanga, ipoppy.

Umsebenzi wemicu yokutya ikakhulu kukulawula ukuhamba kwamathumbu kodwa ikwabonelela ngemvakalelo yokuhlutha, banesakhono sokuphazamisa ukufunxwa kweswekile kunye namafutha, ngenxa yoko sisixhobo esibalulekileyo kulawulo lobunzima, icholesterol kunye ne triglycerides.

Zintoni iintsinga ezinyibilikayo nezinganyibilikiyo

Iintsinga ezinyibilikayo zezi zinyibilikayo emanzini kunye nefayibha ezingenakunyibilika zezo zinganyibilikiyo emanzini. Ukulawulwa kwe-cholesterol, eyona ifanelekileyo yimicu enyibilikayo enyibilika emanzini yenze ijeli kwaye ihlale esiswini ixesha elide, ngaloo ndlela inika imvakalelo yokuhlutha. Ezi fayibha zikwabopha kumanqatha kunye neswekile, ethi ke isuswe esitulweni.

Iintsinga ezingenakunyibilika azinyibiliki emanzini, zikhawulezisa ukuhamba kwamathumbu kuba zonyusa umthamo welindle kuba zihlala ziqinile kulo lonke ixesha lokuhamba kwamathumbu ziphucula ukuqunjelwa, kwaye zinceda ukunciphisa ukubonakala kwesisu kunye nokudumba kwamathumbu kodwa azisebenzi kulawulo lwecholesterol .

Indlela efanelekileyo yokusebenzisa inani elichanekileyo le-fiber elinceda ukulawula i-cholesterol kukuncedisa i-fiber njenge-Benefiber, umzekelo.