ICholesterol esezantsi Ngokwendalo: Amacebiso angcono

I-cholesterol ephantsi - ukunciphisa umngcipheko we-stroke

I<em>cholesterol ibalulekile kwimpilo yethu, apho kwenziwa umahluko phakathi koko kubizwa ngokuba yi<em>cholesterol elungileyo nembi.

• I<em>cholesterol elungileyo ibizwa ngokuba yi<em>high-density lipoprotein, okanye iHDL ngokufutshane, yaye i<em>cholesterol embi ibizwa ngokuba yi<em>low-density lipoprotein, okanye iLDL ngokufutshane. I-cholesterol ijikelezwe ziibhola ezincinci ze-lipoprotein kwaye zithuthwa ngegazi.
• Icholesterol yeHDL yenziwa ikakhulu esibindini. Njengoko ihamba ngeemithanjeni, isusa nayiphi na i-buildup ngaphambi kokuba ikhutshwe ngamathumbu.
• I-cholesterol ye-LDL, ngakolunye uhlangothi, ibaluleke kakhulu kumzimba wethu, kodwa ukuvelisa kakhulu kunemiphumo emibi. Izibophelela kwiindonga zeenqanawa kwaye ekugqibeleni inqanda ukuhamba kwegazi. Ukuvaleka kweenqanawa kunokukhokelela kwisifo okanye ukuhlaselwa yintliziyo, umzekelo.
• I-cholesterol ephezulu kakhulu inokumiselwa ngokwemfuza, into ebizwa ngokuba yi-familia hypercholesterolemia. Nangona kunjalo, oku kunqabile kakhulu. Ngaphezulu kweepesenti ezingama-95 zabaguli abanamanqanaba aphezulu e-cholesterol kwaye ke ngoko angekho mpilweni, oonobangela balele kwiimeko zabo zokuhlala.

Yehlisa i-cholesterol ngokutya

Kwiimeko ezininzi, i-hypercholesterolemia ibangelwa kukutya kunye nokungabikho kokuzivocavoca. Ngokukodwa malunga nesondlo, zininzi izinto ezifunyenweyo ezifunyenwe kwiminyaka yamuva, ngoko ke iingcebiso malunga nalo mba ngamanye amaxesha ziphikisana kakhulu. Owona mzekelo ulungileyo woku ngamaqanda, ekudala enedemon ngenxa yomxholo we-cholesterol. Abantu ngoku bakhululekile ngakumbi ngokutya.

• Nangona kunjalo, isiluleko sokugcina ubunzima kwaye, ngaphezu kwakho konke, ukuphepha ukukhuluphala akukatshintshi ngokuhamba kwexesha. I-Belly fat inefuthe elibi kakhulu, njengoko lihambelana ngokucacileyo nenqanaba le-cholesterol embi.
• Ungafikelela kwinqanaba le-cholesterol elungeleleneyo ngokulula ukuba utya ngokumodareyitha kwaye uvale izidlo ezisele zilungile kukutya kwakho kangangoko kunokwenzeka.
• Pheka kunye nezithako ezitsha ngokusemandleni, njengemifuno okanye imifuno evela egadini. Ungatyala imifuno entsha ekhitshini okanye kwibalcony. Ukuba unendawo encinci kwi-terrace okanye kwi-balcony, ibhedi ephakanyisiweyo kunye nemifuno okanye imifuno inegalelo elixabisekileyo kwisondlo esinempilo kunye ne-cholesterol.
• Isiqhamo, ngakumbi i-pectin, efumaneka kwii-apula, umzekelo, iyancipha i-LCL. Nangona kunjalo, ukumodareyitha kubalulekile apha, njengoko isiqhamo siqulethe i-fructose eninzi, enokuthi ibangele umonakalo wesibindi. Imifuno enjengeeertyisi, iimbotyi, kunye nelentile ke ngoko icetyiswa kakhulu kunesiqhamo kuba ayinayo i-fructose.
• Kufuneka utye ukutya okungenampilo kuphela kunqabile kwaye uqaphele kakhulu. Ngokutya kufana nezemidlalo, ukuba kufuneka uzinyanzele ukuba wenze into ethile, ngokuqhelekileyo awukwazi ukuyigcina ixesha elide.
• Umzekelo, ukuba uthanda ukutya itshokolethi, zama ukutya itshokolethi emnyama enomxholo wecocoa kangangoko. Itshokholethi emnyama iyakrakra kodwa isempilweni kakhulu. Ukuba uyazithanda iilekese, zenzele eyakho imivalo ye-muesli okanye iibhiskithi ze-oatmeal ezisempilweni.
• I-carbohydrate ecocekileyo kunye neswekile yonyusa amanqanaba e-cholesterol. Iinkozo ezipheleleyo, ezifana nomgubo we-wholemeal okanye i-oatmeal, amanqanaba e-cholesterol aphantsi.
• Ngokusisiseko, kuya kufuneka utye inyama encinci kunye neesoseji. Oku kuyinyani ngakumbi kwiindidi zamafutha. Isalmon enamafutha, kwelinye icala, ilungile kwimpilo yakho.
• Ukutshaya kunye notywala kukhuthaza i-cholesterol ephezulu.

Ukulawula amazinga e-cholesterol ngokuzilolonga

Ngelixa ezinye iingcebiso zesondlo zitshintshile ngokuhamba kwexesha, oku akuyonyani xa kufikwa kwimithambo.

• Elinye icebiso elisasebenza yile: yenza imidlalo okanye wenze umthambo omninzi.
• Imidlalo efana neZumba iyonwabisa kakhulu kwaye ikwanceda ukugcina amanqanaba akho e-cholesterol ephantsi.
• Oku kuyafana nokukhwela ibhayisekile, itrampoline okanye ukutsiba ngentambo, ukubaleka, uhambo lwangaphandle, okanye ukuqubha. Kodwa nokuzivocavoca okuphakathi njengokuhambahamba okanye ukusebenzisa izitebhisi sele kuluncedo kumlo ochasene namanqanaba aphezulu e-cholesterol.

Ukutya kwe-cholesterol balance balance

Kuya kufuneka uvavanye inqanaba le-cholesterol yakho rhoqo ukuba ukwiqela elisemngciphekweni okanye ungaphezulu kweminyaka engama-35 ubudala. Kukwakho nokutya okunokukunceda wehlise i-cholesterol ngakumbi. Oku kuquka:

• Igalikhi - imihla ngemihla ubuncinane ii-clove ezi-2 imihla ngemihla
• I-Cinnamon - malunga ne-3 ukuya kwi-6 grams imihla ngemihla
• Ioli yeFlaxseed - malunga ne-tablespoon ye-1 yonke imihla
• I-Oli ye-Olive - malunga ne-tablespoon ye-1 yonke imihla
• I-Ginger - malunga ne-2 grams imihla ngemihla
• Ioli yeFlaxseed - malunga ne-tablespoon ye-1 yonke imihla
• artichokes
• avocados