10 Ukutya Okwehlisa iKholesterol

Oku kutya kwe-10 kunceda ukunciphisa i-cholesterol

Ukutya okufanelekileyo kunokuba nefuthe elihle kumanqanaba e-lipid yegazi. Kukwakho nokutya okuthile okugqalwa njengendalo ethoba i-cholesterol. Ngokomzekelo, ezinye iziqhamo kunye nemifuno i-cholesterol esekelwe kwizityalo-ehlisa.

iapile

"I-apile ngosuku ligcina ugqirha kude" - eli lizwi ngokwenene alikhutshwa emoyeni. Kuba ukuba utya ii-apile ezi-2 ngosuku, unokuthoba amanqanaba aphezulu e-cholesterol. Esi sisiphumo sophononongo lwaseBritane oluvela kwiAmerican Journal of Clinical Nutrition. Isizathu: Ii-apile zityebile kwiipectin (= roughage). Ezi zibophelela i-asidi ye-bile emathunjini, ethi emva koko ikhutshwe. Ukuze sikwazi ukuvelisa iiasidi ezintsha zenyongo, isibindi sisebenzisa i<em>cholesterol esegazini yaye inqanaba le<em>cholesterol liyehla.

Iponyoponyo

Isiqhamo esimile njengepere sinamafutha amaninzi. Nangona kunjalo, ezi ikakhulu zii-monounsaturated fatty acids. Ezi zinokuwunciphisa umlinganiselo opheleleyo we<em>cholesterol nomlinganiselo we<em>LDL cholesterol eyingozi. Ngokutsho kophononongo olwenziwa yiYunivesithi yasePennsylvania State, ukutya iavokhado enye ngosuku kunempembelelo entle kumanqanaba elipid egazi kubantu abadala abatyebe kakhulu.

Iti eluhlaza

I-tea eluhlaza ayinayo kuphela i-tannins, kodwa nayo ebizwa ngokuba yi-saponins. Le yokugqibela yinto efana neswekile ebopha i<em>cholesterol ekutyeni emathunjini yaye ngaloo ndlela inokuba nempembelelo entle kwinqanaba le<em>cholesterol egazini. IiTannins zikwanqanda ukufunxwa kwamafutha ekutyeni.

I-oyile ye-olivu

Ukongeza kwi-unsaturated fatty acids, ioli yeoli iqulethe izinto zezityalo zesibini. Ezi zinokunciphisa inqanaba le-cholesterol ye-LDL eyingxaki egazini. Nangona kunjalo, ioli kufuneka icinezelwe kwaye ingatshisi. Uninzi lwezondlo ezisempilweni zilahleka ngenxa yobushushu.

IWalnuts

Ngokutsho kophando lwe-2017 nguLudwig-Maximilians-Universität Munich (LMU), i-walnuts inceda ukuphucula i-fat metabolism kunye nokunciphisa izinga le-cholesterol eyingozi egazini. Ingcaciso: Iinkozo ezisempilweni zityebile ngamafutha acid angaxutywanga. Ukuze uzuze kwimiphumo emihle, kufuneka udle malunga nesandla ngosuku .

iitumato

I-Lycopene ayiqinisekisi kuphela ukuba i-tomato ibomvu kakhulu. Idayi yonyusa umgangatho weHDL cholesterol esempilweni egazini ize ithintele i<em>cholesterol ukuba ingakhi kwiindonga zemithambo yegazi. Akunandaba nokuba ukhetha iitumato ezintsha okanye inguqulelo enkonkxiweyo. Ukuze umzimba ukwazi ukufunxa ngcono i-lycopene, nangona kunjalo, iitumato kufuneka zifudunyezwe ngaphambi kokusetyenziswa.

Garlic

I-tuber iqulethe i-ingredient esebenzayo i-alliin. I-amino acid inefuthe elihle kwi-cardiovascular system kwaye inqanda ukubunjwa kwe-cholesterol. Ukuza kuthi ga ngoku, nangona kunjalo, le yokugqibela inokungqinwa kuphela kwiimvavanyo kwiityhubhu zovavanyo nakwizilwanyana.

I tsokotshi emnyama

Nokuba itshokolethi iqulathe amanqatha amaninzi kunye neekhalori, ayinampilo ngeseksi nganye. Nangona kunjalo, kufuneka ubeke ingqalelo kumxholo wecocoa. Ukuphakama kwayo, ngakumbi i-flavonoids iqulethwe. I-phytochemicals inokunceda ukunciphisa amanqanaba e-cholesterol. Ngoko ke iingcali zicebisa ukuba kutyiwe i-tshokoleta ubuncinane ubuncinane be-70 yepesenti ye-cocoa content.

ijinja

I-Ginger ayaziwa ngokuba "yi-superfood" ngokungenanto. Phakathi kwezinye izinto, ingcambu ikwayi-agent yendalo yokunciphisa i-cholesterol. Oku kungenxa ye-gingerols equlethwe (izinto ezishushu). Babangela ukuba i-cholesterol iguqulwe ngokuqhubekayo ibe yi-bile acid kwaye ikhutshwe. Isixa esincinci se-2 grams ye-ginger powder okanye i-thumb-size ingcambu yengcambu ngosuku yanele kule mpembelelo.

Islamoni

Intlanzi enamafutha aphezulu njengesalmon, i-mackerel, i-herring, kunye ne-tuna iqulethe isixa esikhulu se-polyunsaturated fatty acids. Ezi zinokuthoba i-cholesterol ye-LDL. Umbutho waseJamani weSondlo ucebisa ukuba utye intlanzi kanye okanye kabini ngeveki. I-capsules yeoli yeentlanzi, ngakolunye uhlangothi, kufuneka ithathwe kuphela emva kokubonisana nodokotela.

Yintoni icholesterol?

I-Cholesterol yibhloko yokwakha efana namafutha ibalulekile kwiseli nganye emzimbeni, njengale:

• njengenxalenye yodonga lweseli
• ukwenzela ukwakheka kwezinto ezithile zomthunywa,
• njengesixhobo sokuqala se-bile acid (eyimfuneko ekugayweni kwamafutha) okanye
• ukuveliswa kweevithamini.

Umzimba uvelisa i-cholesterol eninzi esibindini ngokwaso. Abantu bafunxa kuphela inxalenye encinci yento ngokutya. Ithuthwa ngegazi. I-cholesterol yenza i-lipoproteins kunye neeprotheni, amafutha kunye nezinye izinto zokwakha. Ngenxa yokuba ezi zihlukeneyo, kukho iintlobo ze-2 ze-cholesterol - i-LDL kunye ne-HDL cholesterol.

I-cholesterol ye-HDL elungileyo ngokuchasene ne-cholesterol ye-LDL embi

I-Lipoprotein iyahluka kubuninzi bayo, ngoko ke inokwahlulwa ibe ngamaqela ama-2:

ICholesterol yeLDL:

I-low-density lipoproteins (i-LDL): Iqinisekisa ukuba ibhloko yokwakha efana namafutha ithuthelwa kumalungu kunye nezicubu ezahlukeneyo. Izinga eliphezulu le-LDL linyusa amathuba okuba neengxaki zentliziyo. Kungenxa yoko le nto i-cholesterol ye-LDL ikwagqalwa njenge-cholesterol "embi" okanye "eyingozi".

ICholesterol yeHDL:

I-High-density lipoproteins (HDL): Zithwala i-cholesterol engaphezulu ibuyele esibindini. I-HDL ibizwa ngokuba yi-cholesterol "enempilo" okanye "elungileyo". Ngexabiso eliphezulu le-HDL, ingozi yesifo senhliziyo nayo iyancipha.

I-cholesterol iphezulu kakhulu: kutheni iyingozi?

Umntu omdala kwaye uhlala engaphiliyo, i-foci encinci yokuvuvukala inokukhula eludongeni lwemithambo yegazi. Ukuba ixabiso le-LDL linyukile, ezi ndawo zifunxa inani elikhulu ngokukhethekileyo lamasuntswana e-cholesterol. Ngamanye amaxesha kukho iinyembezi ezincinci kunye neefom zegazi, ezivala umngxuma. Oku kunokukhokelela kwizibonda okanye ukubala kwaye kucinezele inqanawa . Oogqirha ke bathetha nge-arteriosclerosis. Ngamanye amaxesha ihlwili likhulu kakhulu okanye licuthe kakhulu. Isitya esichaphazelekayo sinokuvalwa kwaye sibangele i-infarction esongela ubomi kwingqondo okanye entliziyweni.

Ezi ngcebiso ziya kukunceda wehlise i-cholesterol ngokwemvelo

Kukho iindlela ezininzi zokunciphisa i-cholesterol ngaphandle kweyeza.

Ukutya - ukunciphisa i-cholesterol ngokwemvelo

Ngokusisiseko, abantu abanamanqanaba e-cholesterol angalunganga akufuneki bawagxothe ngokupheleleyo amanqatha ekutyeni, kodwa endaweni yoko batshintshe amafutha ahluthisiweyo kunye nalawo angaxutywanga. Oko kuthetha ukuba: amanqatha amancinane esilwanyana (umz. kwisoseji, inyama, iimveliso zobisi) kunye namafutha agqithisiweyo (umz. kwiitshiphusi, kwifries, kwizidlo ezisele zilungile), kodwa ngaphezulu:

• Intlanzi,
• Imifuno,
• Isiqhamo,
• Iimbotyi,
• Amandongomane,
• Ioli yomnquma kunye
• Iimveliso ezipheleleyo zengqolowa.

Zilolonge ukwehlisa i-cholesterol

Ukuzilolonga rhoqo kwehlisa uxinzelelo lwegazi, kugcina intliziyo ilungile kwaye kuvumela iikhilogram ezigqithisileyo zinyibilike. Konke oku kunefuthe elihle kwi-cardiovascular system-kwaye kunceda namanqanaba aphezulu e-cholesterol. Ngenxa yesi sizathu, umdlalo yenye yezinto zendalo zokunciphisa i-cholesterol.

Imidlalo yokunyamezela enjengokubaleka, ukuhamba, ukukhwela ibhayisekile okanye ukuqubha yeyona ifanelekileyo . Iingcali zincoma ukuba usebenze ubuncinane kathathu ngeveki kwimizuzu engama-30 ngexesha ngalinye. Kodwa nokuhamba ngokukhawuleza kwemizuzu eyi-10 yonke imihla kunokunciphisa umngcipheko wesifo senhliziyo.

Ukuphumla

Kukho ubungqina bokuba uxinzelelo lunyusa amanqanaba e-cholesterol kwaye oku kuchaphazela ngokuyintloko inqanaba le-cholesterol ye-LDL eyingozi. Ngoko kufanelekile ukwenza into yokuphumla.

Iindlela zokuphumla:

Iindlela ezinokunceda, umzekelo, i-yoga, uqeqesho lwe-autogenic, ukuqeqeshwa kwengqondo okanye ukuphumla kwemisipha okuqhubekayo.

Ukulala ngokwaneleyo:

Ukuba awulali ngokwaneleyo, amanqanaba akho e-cholesterol aya kuhla. Ngokubanzi, iiyure ezi-6 ukuya kwezi-8 ngobusuku zilungile kubantu abaninzi abadala. Ukulala kamnandi ebusuku kuyanceda, umzekelo:

• ungatyi kade
• Ukulala nokuvuka ngexesha elinye xa kunokwenzeka
• Ukuvalwa kweTV, iiselfowuni kunye neelaptops ukusuka kwigumbi lokulala kunye
• qinisekisa ukuba igumbi lokulala limnyama ngokwaneleyo kwaye ubushushu begumbi bufanelekile (akukho ngaphezu kwe-18 ° C).

Ii-FAQs malunga nokutya okunciphisa i-cholesterol

Kukuphi ukutya okuthoba amanqanaba e-cholesterol?

Ukutya okuthile kunokunceda ukunciphisa i-cholesterol ngokwemvelo. Umlinganiselo ophezulu we-roughage, i-tannic acids, i-unsaturated fatty acids kunye nezinto zezityalo zesibini ziluncedo apha. Imizekelo yendalo ye-cholesterol-lowers ibandakanya:

• ii-apile,
• iimbotyi ezifana neeertyisi,
• iti eluhlaza,
• imifuno efana nejinja, ikonofile okanye ikonofile yasendle,
• amantongomane kunye neoyile yemifuno,
• cocoa ngokunjalo
• intlanzi enamafutha.

Ndiyihlisa njani i-cholesterol yam?

Ukutya yindlela elungileyo yokwehlisa i-cholesterol ngokwemvelo. Iingcali zincoma ukutya okubizwa ngokuba yiMeditera kunye namafutha amancinci ezilwanyana kunye nokutya okuninzi kwezityalo kunye neentlanzi. Ukuphila ubomi obunempilo kunye nokuzivocavoca rhoqo, ukulala ngokwaneleyo kunye noxinzelelo oluncinci lukwaqinisekisa i-cholesterol metabolism enempilo.