Ukwenza oku kutshintshwa kokutya yeyona ndlela isebenzayo yokunciphisa i-cholesterol. Kwaye kukuqinisekisa ukuba izondlo ziluncedo ngelixa sisusa amafutha ayingozi.
Into elungileyo kukuba ababambeleyo abacetywayo bayaqhubeka nokuba mnandi kwinkalakahla, ke unokugcina ukutya njengenye yezona zinto ziyolisayo kusuku:
Khapha izitya zakho ngecephe elimnandi lehummus, i-puree esekwe kwii-chickpeas kunye neoyile yomnquma, endaweni yemayonnaise kunye nezinye iisosi ezityebileyo kumanqatha. Ukongeza ekubeni sempilweni kwentliziyo kunye nemithambo yegazi, ihummus ibonelela ngefayibha kunye neeproteni.
Itshokholethi yobisi inamafutha agcweleyo, anokuphakamisa i-LDL okanye i-cholesterol embi. Ukuyifaka endaweni yetshokholethi emnyama nge-70% yecocoa sikhusela uninzi lwamafutha. Ukongeza, sinegalelo ekwandiseni i-cholesterol ye-HDL okanye i-cholesterol elungileyo, ngenxa ye-oleic acid.
Ukutshintsha inyama ebomvu yentlanzi kunokwenza igalelo lokunciphisa i-cholesterol embi. Qala ngokugxotha iihambhega, izinja ezishushu, ukusika okubandayo, kunye nezinye iinyama ezenziweyo kwivenkile yokuthenga. Emva koko ugcwalisa umngxunya wakhe ngeentlanzi. Eyona nto ifanelekileyo kukutshintsha ezinye iintlanzi ezinamafutha, ezifana nesalmon, nezinye iikhalori ezisezantsi, ezinje ngecod kunye ne-monkfish.
Kuba zityebile kumanqatha, kuyacetyiswa ukuba ungazisebenzisi iitshipsi zeetapile xa usilwa namazinga aphezulu e-cholesterol. Nangona kunjalo, loo nto ayithethi ukuba kuya kufuneka unikezele ngoku kutya kuhambelanayo. Zisike zibe ngamacwecwe uzifake ehovini ngo-220ºC kangangemizuzu engama-20. Zithulule kuqala nge-drizzle yeoyile yomnquma kunye neziqholo zokungcamla, umzekelo ipepile, ukuzenza zityebe kwaye zicoleke.