Ungayehlisa kanjani i-cholesterol eRamadan?

Ungayehlisa kanjani i-cholesterol eRamadan?

Izinga eliphezulu le-cholesterol emzimbeni liyimbangela yokukhathazeka kubantu abaningi ngenxa yezinkinga zempilo ezinzima ezizibangelayo ezihlobene nesifo senhliziyo, ikakhulukazi ngenyanga kaRamadan nenani elikhulu lamadili omndeni kanye nokushisekela ukuhlinzeka ngezinhlobo ezahlukene zokudla, futhi ukuze kugwenywe lokhu kukhathazeka, ochwepheshe bokudla okunomsoco batusa izinguquko ezilula endleleni yokuphila, ezingalawula amazinga e-cholesterol emzimbeni.

Nawa amathiphu angu-5 alula anikezwa yi-Eat This, ngokusekelwe engxoxweni nochwepheshe bokudla okunomsoco u-Laura Burak no-Lauren Manker, azokwenza inqubo yokwehlisa i-cholesterol ibe lula kakhulu, futhi alandelayo:

1- Gxila ekudleni okunempilo, okunomsoco

UBurak uqinisekisa ukuthi ukudla ukudla okunempilo okuthe xaxa njengezithelo nemifino, amafutha anenhliziyo enempilo njengamantongomane aluhlaza, ukwatapheya, amafutha omnqumo, nezinhlanzi ezinamafutha njengesaumoni, kusiza ngempumelelo ukunciphisa amazinga e-cholesterol ayingozi emzimbeni.

2 - Oats

I-Oats inohlu olude lwezinzuzo zezempilo, njengoba isiza ukuthuthukisa impilo yamathumbu, inciphisa isisindo esiningi, ithuthukise ukumelana ne-insulin, futhi isize ukwehlisa i-cholesterol, njengoba i-oats iqukethe i-fiber ebizwa ngokuthi i-beta-glucan, esiza ngokuyinhloko ekususeni i-cholesterol, ngokusho. kuchwepheshe..

3- Gwema ukudla okugayiwe kanye noshukela

Ngokuphambene nalokho abanye abakukholelwayo, ukudla ushukela ngokweqile kuyimbangela eyinhloko ye-cholesterol ephezulu ehlobene nesifo senhliziyo, ngakho izazi zokudla zicebisa ukuba ugweme ukudla okugayiwe namaswidi.

4- Yidla ikhabe

I-Watermelon ingesinye sezixazululo ezinomlingo zokwehlisa amazinga e-cholesterol emzimbeni, njengoba iwumthombo wemvelo we-lycopene, i-carotenoid, okuthi, uma ithathwa nsuku zonke ngemithamo ethile, inganciphisa amazinga e-low-density lipoprotein cholesterol.

Futhi ngokwemiphumela yocwaningo lomtholampilo olwanyatheliswa kwethi Current Developments in Nutrition, ukudla ikhabe kuhlotshaniswa nokwehlisa i-cholesterol embi ye-LDL kanye nokwenza ngcono i-cholesterol ye-HDL enhle.

5- Yidla amajikijolo amaningi

Amajikijolo nawo ayinketho enempilo, emnandi empilweni yenhliziyo, njengoba ucwaningo luye lwabonisa ukuthi ukudla amajikijolo kunciphisa kakhulu amazinga e-cholesterol embi.