Florentina Lewis
Izvi 10 zvekudya zvinobatsira kuderedza cholesterol
Kudya kwakakodzera kunogona kuve nemhedzisiro yakanaka paropa lipid mazinga. Kunotova nezvimwe zvikafu zvinonzi natural cholesterol- lowers. Semuenzaniso, mimwe michero nemiriwo chirimwa-based cholesterol-inoderedza.
apuro
"Apuro pazuva rinochengeta chiremba kure" - chirevo ichi hachibviswi kubva mumhepo yakatetepa. Nekuti kana iwe ukadya maapuro maviri pazuva, unogona kuderedza yakakwira cholesterol. Izvi mhedzisiro yeongororo yeBritish kubva kuAmerican Journal of Clinical Nutrition. Chikonzero: Maapuro akapfuma mu pectins (= roughage). Izvi zvinosunga bile acid muura, iyo inobva yabuda kunze. Kuti chikwanise kugadzira bile acid itsva, chiropa chinoshandisa cholesterol kubva muropa uye mwero wecholesterol unodonha.
Kuchengetedza
Muchero wakaita peya une mafuta akawanda. Nekudaro, izvi zvakanyanya monounsaturated fatty acids. Izvi zvinogona kuderedza chiyero checholesterol yakazara uye chikamu cheLDL cholesterol inokuvadza. Maererano neongororo yakaitwa nePennsylvania State University, kudya avocado rimwe chete pazuva kune zvakanakira lipids yeropa muvanhu vakuru vakafuta.
Green tea
Green tea haina chete tannins, asiwo inonzi saponins. Iyo yekupedzisira ishuga-yakafanana neshuga inosunga cholesterol kubva muchikafu muura uye inogona kuve nemhedzisiro yakanaka padanho recholesterol muropa. Tannins inodzivisawo kutorwa kwemafuta kubva muchikafu.
Olive mafuta
Mukuwedzera kune unsaturated fatty acids, mafuta emuorivhi anewo chechipiri chirimwa zvinhu. Izvi zvinogona kuderedza mwero wedambudziko reLDL cholesterol muropa. Zvisinei, mafuta acho anofanira kunge ari kutonhora uye kwete kupisa. Zvizhinji zvezvokudya zvine utano zvinorasika kuburikidza nekupisa.
Walnuts
Maererano neongororo ye2017 yakaitwa neLudwig-Maximilians-Universität Munich (LMU), mawalnuts anobatsira kuvandudza metabolism yemafuta uye kudzikisa huwandu hwecholesterol inokuvadza muropa. Tsanangudzo: Mbeu dzine hutano dzakapfuma muunsaturated fatty acids. Kuti ubatsirwe nemigumisiro yakanaka, unofanira kudya zvinenge zvishoma pazuva .
madomasi
Lycopene haingovimbisi chete kuti domatisi yakatsvuka zvakanakisa. Dhayi inowedzera mwero weHDL cholesterol ine utano muropa uye inodzivirira kuti cholesterol isawande mumadziro etsinga dzeropa. Hazvina mhosva kuti unosarudza madomasi matsva kana shanduro yemumagaba. Kuti muviri ukwanise kutora lycopene zviri nani, zvisinei, madomasi anofanira kupiswa asati adyiwa.
Garlic
Iyo tuber ine iyo inoshanda ingredient alliin. Iyo amino acid ine mhedzisiro yakanaka pane yemoyo system uye inhibisa kuumbwa kwecholesterol. Parizvino, zvakadaro, iyo yekupedzisira yaigona chete kuratidzwa mukuedzwa mumachubhu ebvunzo uye mumhuka.
Chocolate tsvuku
Kunyangwe kana chokoreti iine akawanda akazara mafuta uye makorikori, haina kushata pase. Nekudaro, iwe unofanirwa kutarisisa kune iyo cocoa yemukati. Iyo yakakwirira, iyo yakawanda flavonoids inowanikwa. Iyo phytochemicals inogona kubatsira kuderedza cholesterol mazinga. Saka nyanzvi dzinokurudzira kusvira chokoreti ine 70 percent yecocoa content.
Ginger
Ginger haizivikanwi se "superfood" pasina. Pakati pezvimwe zvinhu, mudzi zvakare ndeye yakasikwa cholesterol-inoderedza mumiriri. Izvi zvinokonzerwa neine gingerols (zvinopisa zvinhu). Vanoita kuti cholesterol iwedzere kushandurwa kuita bile acid uye yakaburitswa. Izvo zvishoma zvemagiramu maviri ehupfu hweginger kana chidimbu chemudzi wegumbo pazuva chinokwana kuita izvi.
Salmon
Hove dzine mafuta akawanda akadai sesaumoni, mackerel, herring, uye tuna dzine huwandu hukuru hwe polyunsaturated fatty acids. Izvi zvinogona kuderedza LDL cholesterol mazinga. The German Society for Nutrition inokurudzira kudya hove kamwe kana kaviri pavhiki. Hove yemafuta capsules, kune rumwe rutivi, inofanira kutorwa chete mushure mekubvunzurudza chiremba.
Chii chinonzi cholesterol?
Cholesterol chivakwa chakafanana nemafuta chakakosha kusero rega rega riri mumuviri, senge:
- sechikamu chemadziro emadziro
- nokuda kwekugadzirwa kwezvimwe zvinhu zvevatumwa,
- sechinhu chekutanga che bile acid (inodiwa pakugayiwa kwemafuta) kana
- nokuda kwekugadzirwa kwevhitamini.
Muviri unoburitsa cholesterol yakawanda muchiropa pachayo. Vanhu vanongotora chikamu chidiki chechinhu kuburikidza nechikafu. Inotakurwa neropa. Iyo cholesterol inoumba lipoprotein ine mapuroteni, mafuta uye zvimwe zvekuvaka. Nokuti izvi zvakasiyana, kune marudzi maviri echolesterol - LDL uye HDL cholesterol.
Yakanaka HDL cholesterol inopesana neiyo yakaipa LDL cholesterol
Lipoprotein inosiyana mukuwanda kwavo, saka inogona kukamurwa kuita mapoka maviri:
LDL Cholesterol:
Low-density lipoproteins (LDL): Ivo vanova nechokwadi chekuti mafuta-senge chivharo chekuvakisa chinotakurwa kuenda kunhengo dzakasiyana uye matishu. Iyo yakakwira LDL mwero inowedzera mukana wekukudziridza matambudziko emoyo. Ndokusaka LDL cholesterol ichinziwo "yakaipa" kana "inokuvadza" cholesterol.
HDL Cholesterol:
High-density lipoproteins (HDL): Vanotakura cholesterol yakawandisa kudzokera kuchiropa. HDL inonzi "yakanaka" kana "yakanaka" cholesterol. Nehupamhi hweHDL, njodzi yechirwere chemoyo inoderera zvakare.
Cholesterol yakawandisa: nei ine ngozi?
Kukura kwemunhu uye kusava neutano hunowedzera hupenyu hwake, iyo yakanyanya kudiki foci yekuzvimba inogona kukura mumadziro etsinga dzeropa. Kana kukosha kweLDL kuchiwedzerwa, nzvimbo idzi dzinotora nhamba huru yecholesterol particles. Dzimwe nguva kunewo misodzi duku uye mafomu eropa, anovhara gomba. Izvi zvinogona kutungamirira kune mavanga kana calcifications uye constrict chikepe. Vanachiremba vanobva vataura nezve arteriosclerosis. Dzimwe nguva gwapa racho rinenge rakakura kana kuti kupera kwacho kwakanyanya. Iyo ngarava yakakanganiswa inogona kubva yakavharwa uye kukonzera hupenyu-inotyisidzira infarction muuropi kana moyo.
Aya matipi achakubatsira iwe kuderedza cholesterol zvakasununguka
Kune nzira dzakawanda dzekudzikisa cholesterol pasina mushonga.
Kudya - kuderedza cholesterol zvakasununguka
Chaizvoizvo, vanhu vane cholesterol isingafadzi mazinga havafanirwe kubvisa zvachose mafuta kubva mukudya, asi panzvimbo pekutsiva mafuta akazara neayo asina kuzara. Izvi zvinoreva: mafuta madiki emhuka (semuenzaniso mumasoseji, nyama, zvigadzirwa zvemukaka) nemafuta ekuchinja (semumachipisi, mufiriji, mukudya kwakabikwa), asi zvimwe:
- Hove,
- Miriwo,
- Chibereko,
- Legumes,
- Nzungu,
- Mafuta omuorivhi uye
- Zviyo zvose zvigadzirwa.
Kudzidzira kuderedza cholesterol
Kurovedza muviri nguva dzose kunoderedza BP, kunoita kuti mwoyo ugare wakakwana uye kunoita kuti makirogiramu akawandisa anyunguduke . Zvose izvi zvine simba rakanaka pahutano hwemwoyo - uyewo zvinobatsira nepamusoro pecholesterol. Nechikonzero ichi, mutambo ndechimwe chezvakasikwa cholesterol-kudzikisa vamiririri.
Mitambo yekutsungirira yakadai sekumhanya, kufamba, kuchovha bhasikoro kana kushambira ndiyo inonyanya kukodzera . Nyanzvi dzinokurudzira kuti ushande kanenge katatu pavhiki kwemaminitsi makumi matatu nguva imwe neimwe. Asi kunyangwe kuenda kunomhanya-maminetsi gumi kufamba zuva rega rega kunogona kutodzikisa njodzi yechirwere chemoyo.
rudekaro
Pane humbowo hwekuti kushushikana kunowedzera mazinga echolesterol uye kuti izvi zvinonyanya kukanganisa mwero wekukuvadza kweLDL cholesterol. Saka zvakakodzera kuita chimwe chinhu kuti uzorore.
Nzira dzekuzorora:
Nzira dzinogona kubatsira, semuenzaniso, yoga, kudzidziswa kweautogenic, kudzidziswa kwekurangarira kana kufambira mberi kwemhasuru kuzorora.
Kurara zvakakwana:
Kana ukasarara zvakakwana, cholesterol yako inoderera. Kazhinji, maawa matanhatu kusvika masere pahusiku akanakira vazhinji vakuru. Kuti kurara kwakanaka kunobatsira, semuenzaniso:
- usadya wanonoka
- Kuenda kunorara nekumuka panguva imwe chete pese pazvinogoneka
- Kurambidza maTV, nharembozha uye malaptop kubva muimba yekurara uye
- Iva nechokwadi chokuti imba yekurara yakasviba zvakakwana uye kuti tembiricha yekamuri yakakodzera (kwete kupfuura 18 ° C).
FAQs pamusoro pezvokudya zvinoderedza cholesterol
Ndezvipi zvokudya zvinoderedza cholesterol?
Zvimwe zvekudya zvinogona kubatsira kuderedza cholesterol zvakasununguka. Chikamu chepamusoro che roughage, tannic acids, unsaturated fatty acids uye chechipiri chirimwa zvinhu zvinobatsira pano. Mienzaniso yezvakasikwa cholesterol-inoderedza inosanganisira:
- maapuro,
- nyemba dzakadai sepizi,
- green tea,
- mishonga yakadai seginger, garlic kana garlic yemusango,
- nzungu nemafuta emiriwo,
- cocoa zvakare
- hove dzakakora.
Ndinoderedza sei cholesterol yangu?
Kudya inzira yakanaka yekudzikisa cholesterol. Nyanzvi dzinokurudzira izvo zvinonzi kudya kweMediterranean nemafuta mashoma emhuka uye zvakawanda zvezvirimwa-based foods nehove. Hupenyu hune hutano nekuita maekisesaizi nguva dzose, kurara kwakakwana uye kushushikana kudiki kunovimbisawo hutano hwakanaka hwecholesterol metabolism.
