Kubaluleke kakhulu ukonyusa icholesterol esemzimbeni wethu, oku linoxanduva lokutsala amasuntswana amanqatha afakwe emzimbeni wethu kwaye ukuba akalawulwa bayaqokelelana ezindongeni zemithambo ebangela ipleyiti ethintela igazi lijikeleza ngokulula.
Oku ukuba kuyenzeka kunokuvelisa ezinye ukungonwabi umzekelo, ukuhamba gwenxa ngokubanzi okwenza ukuba amalungu ethu alale, okanye sinezandla ezibandayo neenyawo, okanye kungenjalo, sinesifo se-arteriosclerosis.
Amanqanaba ekufuneka siwagcine engqondweni kumntu omdala aphakathi kwe I-40 kunye ne-60 mg / dl. Oko kukuthi, ukuba bangaphezulu kwale milinganiselo, akukho nto inokwenzeka, enyanisweni baya kuba sempilweni kwaye bengazukubangela iingozi zempilo.
Ngendlela efanayo ne-cholesterol embi eyonyukayo emzimbeni wethu, sinokuyenza ngecholesterol elungileyo. Nika ingqalelo kwaye ubhale olu luhlu lokutya lulandelayo oluya kukunceda ukuba ulonyuse ukuze uzive usempilweni.
Iioyile ezisempilweni, iOmega 3 kunye ne-6 ye-acid
Bayayinyamekela yinyamekele inkqubo yentliziyo yethu, Banempahla echasayo kunye ne-vasodilators.
- Amantongomane
- IQuinoa
- Imbewu yefilakisi
- Imbewu yeChia
- Iilentile, ii-chickpeas kunye neembotyi
- IBroccoli
- I-Avocado
- Intlanzi eluhlaza okwesibhakabhaka
Ukutya okune-antioxidant
Oku kutya kubonakaliswa ngokuba i-vitamin C kunye ne-flavonoids, into ene-antioxidant, ukongeza kwi-lycopene kunye ne-beta-carotene. Zonke ezi zinto zinokufunyanwa ngesixa esikhulu se imifuno kunye neziqhamoNangona kunjalo, sicebisa ukuba ukhethe ezona zinokugxininisa okuphezulu.
- Coles
- Uzucchini
- Berenjena
- I-Swiss chard
- Isipinatshi
- IArtichokes
- I-asparagus
- Iminqathe
- Itheniphu
- Iimango
- Iifoto
- Iipapayas
- Ipayina
- Iiradishes
Zonke zizinto ezinoluhlu olunokuthi luthathwe njengomzekelo wokuthenga malunga nokufuna ukonyusa amanqanaba e-cholesterol elungileyo, isenzo esiya kuthi ukuba ufumana umzimba siyakuxabisa. Kufanele si qala ukuzikhathalela kwaye ubeke bucala okona kutya kuyingozi, kuthintele ukutya okuqhotsiweyo kunye neebhetri kwaye uqalise ukukhetha imifuno kunye neziqhamo ezithengiweyo nezityiweyo yonke imihla.