Yehlisa iCholesterol yakho ngemifuno emhlophe

Intshayelelo: Ukuqonda iCholesterol kunye neeNgozi zayo

I<em>Cholesterol yinto ene<em>waxy eveliswa sisibindi sethu eyimfuneko ekwenzeni i<em>cell membranes, i<em>hormones, kunye nevithamin D. Noko ke, amazinga aphezulu e<em>cholesterol esegazini anokukhokelela ekudibaneni kweplaque emithanjeni, nto leyo eyandisa umngcipheko wentliziyo. isifo kunye nestroke. Kukho iindidi ezimbini ze<em>cholesterol: i-LDL (i-low-density lipoprotein) ne-HDL (i-high-density lipoprotein). I-cholesterol ye-LDL idla ngokubizwa ngokuba yi-cholesterol "embi" ngenxa yokuba iyakwazi ukuqokelela kwi-arteries, ngelixa i-cholesterol ye-HDL ithathwa njenge-cholesterol "elungileyo" kuba inceda ukususa i-cholesterol engaphezulu kwigazi.

Ukubaluleka kokutya kweKholesterol ephantsi

Ukutya ukutya okunamafutha amaninzi kunye ne-trans, afumaneka kwimveliso yezilwanyana kunye nokutya okucutshungulwayo, kunokunyusa amanqanaba e-cholesterol ye-LDL egazini. Ngoko ke, kubalulekile ukugcina ukutya okune-cholesterol ephantsi okubandakanya ukutya okupheleleyo, okungalungiswanga okutyebileyo kwi-fiber, i-sterols yezityalo, kunye ne-antioxidants. Ukutya okune-cholesterol ephantsi kunokunceda ukukhusela i-plaque kwi-artery, ukunciphisa umngcipheko wesifo senhliziyo kunye nesifo sohlangothi, kunye nokuphucula impilo yonke kunye nokuphila kakuhle.

Indima yemifuno ekwehliseni iCholesterol

Imifuno yinxalenye ebalulekileyo yokutya okune-cholesterol ephantsi njengoko iphantsi ngamafutha kwaye iphezulu kwifiber, i-sterols yezityalo, kunye ne-antioxidants. Ifayibha inceda ekwehliseni amanqanaba e-cholesterol ye-LDL ngokuyibophelela kwaye iyikhuphe ngaphandle komzimba ngenkqubo yokwetyisa. Izityalo ze-sterols, ezinesakhiwo ezifana ne-cholesterol, zinokunceda ukunciphisa amanqanaba e-cholesterol ye-LDL ngokukhuphisana nayo ukuze ifunxe kwinkqubo yokwetyisa. Ii-Antioxidants, ezifana ne-vitamin C kunye ne-beta-carotene, zinokunceda ekuthinteleni i-oxidation ye-LDL ye-cholesterol, enokukhokelela ekwakhiweni kwe-plaque kwi-artery.

Imifuno emhlophe ePhezulu kwiFayibha

Imifuno emhlophe efana nekholifulawa, amakhowa, namatswele anefayibha eninzi kwaye inokunceda ekwehliseni iLDL cholesterol. Enye ikomityi ye-cauliflower iqulethe i-3 grams yefiber, ngelixa enye ikomityi yamakhowa ine-1 gram yefiber, kunye ne-anyanisi enye ephakathi ine-2 grams yefiber. Le mifuno inokuthi yosiwe, ifakwe, okanye ifakwe kwiisuphu kunye ne-stews ukwandisa i-fiber intake kunye nokuphucula amanqanaba e-cholesterol.

Imifuno emhlophe etyebileyo kwiiSterols zezityalo

Imifuno emhlophe efana ne-parsnips, i-turnips, kunye negalikhi zizityebi kwizityalo ze-sterols kwaye zinokunceda ekunciphiseni amanqanaba e-LDL ye-cholesterol. Enye ikomityi yeeparsnips eziphekiweyo iqulethe i-15 milligrams yezityalo ze-sterols, ngelixa enye ikomityi yeetheniphu eziphekiweyo iqulethe i-12 milligrams yezityalo ze-sterols, kunye ne-clove yegalikhi enye i-5 milligrams yezityalo ze-sterols. Le mifuno inokugcadwa, icudiswe, okanye yongezwe kwiisuphu kunye nesityu ukunyusa ukutya kwe-sterol yezityalo kunye nokuphucula amanqanaba e-cholesterol.

Imifuno emhlophe ePhezulu kwiiAntioxidants

Imifuno emhlophe efana ne-asparagus emhlophe, iimbotyi ezimhlophe kunye neetapile ziphezulu kwi-antioxidants kwaye zinokunceda ukukhusela i-oxidation ye-LDL cholesterol. Enye ikomityi yeasparagus ephekiweyo emhlophe ineemiligram ezili-10 zevithamin C, ngoxa ikomityi enye yeembotyi ezimhlophe eziphekiweyo ineemiligram ezili-19 zevithamin C, netapile enye ephakathi ineemiligram ezingama-27 zevithamini C. Le mifuno inokuqhotyozwa, ibiliswe, okanye icudiwe ukuze yande. ukuthathwa kwe-antioxidant kunye nokuphucula amanqanaba e-cholesterol.

Indlela yokudibanisa imifuno emhlophe kwisidlo sakho

Imifuno emhlophe inokufakwa ekutyeni ngeendlela ezahlukeneyo, ezifana ne-roast, i-mashed, i-bilisiwe, okanye ifakwe kwiisuphu kunye ne-stews. Zisenokusetyenziswa endaweni yamafutha aphezulu kunye nokutya kwe-cholesterol, okufana neetapile endaweni yeefries zaseFransi okanye i-cauliflower endaweni yerayisi. Ukongeza imifuno emhlophe kwiisaladi kunye ne-smoothies inokunyusa i-fiber kunye ne-antioxidant intake.

Ukuqukumbela: Ukuthoba iCholesterol yakho ngemifuno emhlophe

Ukudibanisa imifuno emhlophe ekudleni okune-cholesterol ephantsi kunokunceda ekunciphiseni amanqanaba e-cholesterol ye-LDL, kuthintele ukwakheka kwe-plaque emithanjeni, kunye nokunciphisa ingozi yesifo senhliziyo kunye ne-stroke. Imifuno emhlophe iphezulu kwi-fiber, i-sterols yezityalo, kunye ne-antioxidants, ibenza ibe yinto ebalulekileyo yokutya okunempilo. Ngokudibanisa le mifuno kwizidlo kunye nokutya, abantu ngabanye banokuphucula amanqanaba e-cholesterol kunye nempilo yonke kunye nokuphila kakuhle.