Ukwenza ukudla okunomsoco kanye nemikhuba yokuphila enempilo kubalulekile empilweni enhle. Okunye ukudla kungabhalansisa kwakho amazinga e-cholesterol, okwenza umzimba wakho uhlale usesimweni esihle.
Ukubaluleka kokunakekela amazinga e-cholesterol
Abantu abane-cholesterol ephezulu basengozini enkulu yokuba nesifo senhliziyo. Ngenxa yalesi sizathu, kufanele kuhlolwe njalo udokotela. Kuyenzeka ukuthi umuntu ungaqapheli ukuthi i-cholesterol yakho ayikho ngaphakathi kwamazinga anconyiwe, engavezi noma yiziphi izimpawu. Ngakho-ke, kuyadingeka ukugcina ukulawula okusivumela ukuthi sazi ukuthi umzimba wethu usebenza kanjani. Kuyisifo okufanele sithathwe njengento ebaluleke kakhulu njengaso Kungaba usongo lwangempela esikhathini esizayo kulabo abahlukunyezwa yilo.
Ukudla okulinganisela amazinga e-cholesterol
Ukudla okwehlisa i-cholesterol yegazi kufanele kube okucebile i-fiber, i-unsaturated fatty acids nama-antioxidants.
Amafutha e-olive engeziwe: cebile ku amafutha atholakalayo, kwandisa i-cholesterol enhle futhi yehlise okubi.
Ukwatapheya: iqukethe amafutha atholakalayo y i-polyunsaturated, nokuthuthukisa impilo enhle yenhliziyo nemithambo yegazi.
Amantongomane: njengamantongomane, ikakhulukazi amantongomane aseBrazil, ama-pistachios, nama-alimondi. Khumbula ukuthi bakhona ngokwemvelo, ngaphandle kukasawoti
Izembe: ukudla okubalulekile okucebile kakhulu ku-fiber, okunciphisa ukumuncwa kwe-cholesterol. Ama-lentils anconywa kakhulu kulokhu.
Inhlanzi emhlophe, hake, cod, sole…; Y Inhlanzi eluhlaza okwesibhakabhaka, tuna, salmon, sardines...
Okusanhlamvu okuphelele, ikakhulukazi i i-oatmeal.
Imifino: i-ration yansuku zonke yemifino ayikwazi ukulahlekelwa kunoma yikuphi. Kuyingxenye yokudla okulungile futhi kubalulekile ukuze ujabulele impilo enhle futhi ugcine i-cholesterol kude; njengoba kwenzeka futhi nge- izithelo.
Inyama: okungcono inkukhu, i-turkey kanye nonogwaja.
Iqanda: okungcono i cacile.
Ezinye izincomo
- Yenza a indlela yokuphila enempilo
- hacer ukuvivinya umzimba nsuku zonke
- Akukho ukubhema
- ube nezinhle imikhuba yokudla
Kodwa, ngaphezu kwakho konke, qaphela kakhulu ukubaluleka kokuzigcina izimpahla; nciphisa noma qeda ukusetshenziswa kotshwala; lawula wethu i-peso okwezempilo, esikhundleni sobuhle. Umzimba wethu uzosiphelezela kukho konke ukuphila kwethu, ukuwunakekela kuyisiqinisekiso senhlalakahle nempilo.