Ukwenza lokhu kushintshaniswa kokudla kuyindlela ephumelela kakhulu yokwehlisa i-cholesterol. Futhi ukuthi siqinisekisa izakhamzimba ezinenzuzo ngenkathi sisusa amafutha agcwele ayingozi.
Okuhle kakhulu ukuthi izifakeli ezihlongozwayo ziyaqhubeka nokuba mnandi kulwanga, ngakho-ke ungagcina ukudla njengenye yezinjabulo ezinkulu zosuku:
Hambisana nezitsha zakho ngesipuni esihle se-hummus, i-puree esuselwa kuma-chickpeas namafutha omnqumo, esikhundleni semayonnaise namanye amasoso acebile ngamafutha agcwele. Ngaphezu kokuba nempilo enhliziyweni nasemithanjeni yegazi, i-hummus inikeza i-fiber namaprotheni.
Ushokoledi wobisi uqukethe amafutha agcwele, angakhuphula i-LDL noma i-cholesterol embi. Ukuyifaka ushokoledi omnyama okungenani ono-70% cocoa sigwema amanoni amaningi. Ngaphezu kwalokho, sinikela ekwandiseni i-cholesterol ye-HDL noma i-cholesterol enhle, ngenxa ye-oleic acid.
Ukushintsha inyama ebomvu yezinhlanzi kungenza igxathu eliqinile ekunciphiseni i-cholesterol embi. Qala ngokuxosha ama-hamburger, izinja ezishisayo, ukusikeka okubandayo, nezinye izilwane ezicutshungulwe enqoleni yokuthenga. Bese ithatha indawo yayo nezinhlanzi. Inhloso yokushintshanisa izinhlanzi ezinamafutha, njenge-salmon, nezinye ezinama-khalori aphansi, njenge-cod ne-monkfish.
Njengoba zicebile emafutheni, kungakuhle ukuthi ungadli ama-chips amazambane lapho ulwa namazinga aphezulu e-cholesterol. Kodwa-ke, lokho akusho ukuthi kufanele unikele ngalokhu kudla okunhlobonhlobo. Zisike zibe izingcezu uzifake kuhhavini ngo-220ºC cishe imizuzu engama-20. Bafafaze kuqala ngocwecwe lwamafutha omnqumo nezinongo ukunambitha, okufana nopelepele, ukuze ubenze bacebe futhi bajabule.