I-cholesterol elungileyo okanye i-lipoprotein ephezulu kubaluleke kakhulu ukuba neqondo elifanelekileyo le-cholesterol yolu hlobo oluphezulu. Ukufezekisa oku, kuyimfuneko ukutshintsha ukutya kunye nokunyamekela.
Zininzi iindlela zokuyonyusa, eyokuqala kukukhathalela ukutya kwaye okwesibini kukugcina ubuncinci bomthambo womzimba, imizuzu engama-30 ngemini yemisebenzi ye-aerobic.
Iingcebiso zokunyusa i-cholesterol elungileyo
- Musa ukutya ukutya okucutshungulwayo kwaye kuphezulu kwiicarbohydrate. Oku kutya kunyusa iswekile yegazi kunye nokwenza ukuba i-cholesterol elungileyo ihambe.
- Gwema ukutya okunamafutha aphezulu, amafutha e-trans, kunye namafutha e-hydrogenatedOko kukuthi, i-fried, cookies okanye iilekese zeshishini.
- Kufuneka sifumane ifayibha enyibilikayo ngakumbi ekutyeni, kunciphisa i-cholesterol embi kwaye yonyusa i-cholesterol elungileyo, siyifumana kwiziqhamo kunye nemifuno, iinkozo ezipheleleyo okanye iimbotyi.
- Yazisa ngeoyile ezi-monounsaturated, ezinje ngeoyile yomnquma, amandongomane okanye iavokhado.
- Ukuzivocavoca umzimba kwi-30 imizuzu amatyeli aliqela ngeveki, kufuneka senze umgudu wokuba sisebenze ukuze umzimba uzilolonge kwaye wandise icholesterol elungileyo.
Ukutya okwenza ukuba iphakame
- I-Omega 3 acid, Esifumana iintlanzi eziluhlaza okwesibhakabhaka, ezinje nge-salmon, ityhuna, i-mackerel, isardadi, i-herring okanye i-trout. Amandongomane, anje ngeeamangile okanye ii-macadamia okanye i-hemp, ithanga, okanye imbewu yeflakisi.
- Ioyile yemifuno, i-oyile ye-oliva eyongezelelweyo iyona ilungileyo, ilandelwa yioyile ye-canola kunye neoyile yelanga. Ukutya iavokhado, iimbotyi zesoya, kunye nemifuno eluhlaza.
- Ukutya okunotye kwifayibha enyibilikayo. Kweli candelo sifumana iinkozo, imifuno kunye neziqhamo okanye iimbotyi ezipheleleyo.
- Amaqanda Banokunyusa amanqanaba e-cholesterol elungileyo ukuba awudluli kumaqanda amabini ngeveki. Kwimeko yokutya ngaphezulu kwamaqanda amabini ngeveki, kuyacetyiswa ukuba ulahle isikhupha kunye nokutya okumhlophe kuphela.
- Ukutya okunotye kwiipolphenol, Oku kutya kubonelela ngama-antioxidants, kunciphisa i-oxidation ye-cholesterol elungileyo kunye nokwandisa amanqanaba ayo. Kuya kufuneka utye amajikijolo, icocoa, ijusi yeblueberry, okanye iti.