Ukudla Okuyi-10 Okwehlisa I-Cholesterol

Lokhu kudla okuyi-10 kusiza ukwehlisa i-cholesterol

Ukudla okulungile kungaba nomthelela omuhle emazingeni e-lipid yegazi. Kukhona nokudla okuthile okubhekwa njengemvelo yokwehlisa i-cholesterol. Isibonelo, ezinye izithelo nemifino kwehlisa i-cholesterol esekwe esitshalweni.

Apple

"I-apula ngosuku ligcina udokotela engekho" - lesi sisho empeleni asikhishwa emoyeni omncane. Ngoba uma udla ama-apula ama-2 ngosuku, unganciphisa amazinga e-cholesterol aphezulu. Lona umphumela wocwaningo lwaseBrithani oluvela ku-American Journal of Clinical Nutrition. Isizathu: Ama-apula anothe ngama-pectins (= roughage). Lezi zibopha i-bile acid emathunjini, bese ikhishwa. Ukuze sikwazi ukukhiqiza ama-bile acid amasha, isibindi sisebenzisa i-cholesterol esegazini futhi izinga le-cholesterol liyehla.

Ukwatapheya

Isithelo esimise okwepheya siqukethe amafutha amaningi. Nokho, lawa ngokuyinhloko ama-monounsaturated fatty acids. Lokhu kunganciphisa izinga le-cholesterol ephelele kanye nenani le-cholesterol ye-LDL eyingozi. Ngokocwaningo olwenziwe yi-Pennsylvania State University, ukudla ukwatapheya owodwa ngosuku kunomthelela omuhle emazingeni e-blood lipid kubantu abadala abakhuluphele ngokweqile.

Itiye elihlaza

Itiye elihlaza aliqukethe ama-tannins kuphela, kodwa futhi okuthiwa ama-saponins. Lesi sakamuva siyinto efana noshukela ebopha i-cholesterol ekudleni emathunjini futhi ngaleyo ndlela ingaba nomthelela omuhle ezingeni le-cholesterol egazini. Ama-tannins nawo avimbela ukumuncwa kwamafutha ekudleni.

Amafutha e-Olive

Ngaphezu kwamafutha e-unsaturated fatty acids, amafutha omnqumo aqukethe nezitshalo zesibili. Lokhu kunganciphisa izinga le-cholesterol ye-LDL eyinkinga egazini. Nokho, amafutha kufanele acindezelwe ngokubandayo futhi angashisi. Imisoco eminingi enempilo ilahleka ngenxa yokushisa.

Ama-Walnuts

Ngokocwaningo lwango-2017 olwenziwa yi-Ludwig-Maximilians-Universität Munich (LMU), ama-walnuts asiza ukuthuthukisa i-fat metabolism futhi ehlise izinga le-cholesterol eyingozi egazini. Incazelo: Izinhlamvu ezinempilo zicebile ngama-acid angagcwele amafutha. Ukuze uzuze emiphumeleni emihle, kufanele udle kancane kancane ngosuku .

utamatisi

I-Lycopene ayiqinisekisi kuphela ukuthi utamatisi ubomvu kahle kakhulu. Udayi ukhulisa izinga le-cholesterol ye-HDL enempilo egazini futhi uvimbele i-cholesterol ukuthi inganqwabelana ezindongeni zemithambo yegazi. Akunandaba ukuthi ukhetha utamatisi omusha noma inguqulo ekheniwe. Ukuze umzimba ukwazi ukumunca kangcono i-lycopene, noma kunjalo, utamatisi kufanele ushiswe ngaphambi kokusetshenziswa.

Ugaliki

I-tuber iqukethe isithako esisebenzayo i-alliin. I-amino acid inomphumela omuhle ohlelweni lwenhliziyo futhi ivimbela ukwakheka kwe-cholesterol. Kuze kube manje, nokho, lokhu kwakamuva kungafakazelwa kuphela ekuhlolweni kwamashubhu okuhlola nasezilwaneni.

Ushokoledi omnyama

Ngisho noma ushokoledi uqukethe amafutha amaningi agcwele kanye nama-kilojoule, awunampilo ngesekhondi ngalinye. Kodwa-ke, kufanele unake okuqukethwe kwe-cocoa. Uma iphezulu, i-flavonoid eyengeziwe iqukethwe. Ama-phytochemicals angasiza ukwehlisa amazinga e-cholesterol. Ngakho-ke ochwepheshe batusa ukudla ushokoledi okungenani ngokuqukethwe kwe-cocoa okungamaphesenti angu-70 .

Ginger

Ujinja awaziwa ngokuthi “ukudla okuphezulu” mahhala. Phakathi kwezinye izinto, impande nayo iyi-ejenti yemvelo yokwehlisa i-cholesterol. Lokhu kungenxa ye-gingerols equkethwe (izinto ezishisayo). Benza ukuthi i-cholesterol iguqulwe ibe yi-bile acid futhi ikhishwe. Inani elincane lamagremu angu-2 wempushana yejinja noma ingxenye yempande elingana nesithupha ngosuku yanele kulo mphumela.

Uhlobo lwenhlanzi

Izinhlanzi ezinamafutha amaningi njenge-salmon, i-mackerel, i-herring, ne-tuna ziqukethe amanani amaningi e-polyunsaturated fatty acids. Lokhu kunganciphisa amazinga e-cholesterol e-LDL. I-German Society for Nutrition itusa ukudla izinhlanzi kanye noma kabili ngesonto. Ama-capsules amafutha ezinhlanzi, ngakolunye uhlangothi, kufanele athathwe kuphela ngemva kokubonisana nodokotela.

Yini i-cholesterol?

I-Cholesterol iyisakhiwo esifana namafutha esibalulekile kuwo wonke amangqamuzana omzimba, njenge:

• njengengxenye yodonga lwamaseli
• ukuze kwakhiwe izinto ezithile zezithunywa,
• njengento yokuqala ye-bile acid (edingekayo ekugayweni kwamafutha) noma
• ukukhiqizwa kwamavithamini.

Umzimba ukhiqiza i-cholesterol eningi esibindini ngokwaso. Abantu bamunca ingxenye encane kuphela yento ngokudla. Ithuthwa ngegazi. I-cholesterol yakha ama-lipoprotein ngamaprotheni, amafutha nezinye izinto zokwakha. Ngenxa yokuthi lezi zihlukile, kunezinhlobo ezi-2 ze-cholesterol - i-LDL ne-HDL cholesterol.

I-cholesterol enhle ye-HDL ngokumelene ne-cholesterol ye-LDL embi

Ama-Lipoprotein ahluka ngobuningi bawo, ngakho-ke angahlukaniswa ngamaqembu ama-2:

I-cholesterol ye-LDL:

I-Low-density lipoproteins (LDL): Aqinisekisa ukuthi izakhi zokwakha ezifana namafutha ziyiswa ezithweni nasezicutshini ezihlukahlukene. Izinga eliphezulu le-LDL linyusa amathuba okuba nezinkinga zenhliziyo nemithambo yegazi. Kungakho i-cholesterol ye-LDL nayo ithathwa njenge-cholesterol “embi” noma “eyingozi”.

I-HDL Cholesterol:

High-density lipoproteins (HDL): Athwala i-cholesterol eyeqile ibuyele esibindini. I-HDL ibizwa ngokuthi i-cholesterol "enempilo" noma "enhle". Ngevelu ephezulu ye-HDL, ingozi yesifo senhliziyo nayo iyancipha.

I-cholesterol iphakeme kakhulu: kungani iyingozi?

Lapho umuntu esekhulile futhi ephila ngokungenampilo, i-foci encane yokuvuvukala ingakhula odongeni lwemithambo yegazi. Uma inani le-LDL lenyuswa, lezi zindawo zimunca inani elikhulu kakhulu lezinhlayiya ze-cholesterol. Kwesinye isikhathi kuba nezinyembezi ezincane namahlule egazi, avala umgodi. Lokhu kungaholela ezibazini noma ezibalweni futhi kuvimbele umkhumbi . Odokotela babe sebekhuluma nge-arteriosclerosis. Kwesinye isikhathi ihlule likhulu kakhulu noma lincipha kakhulu. Umkhumbi othintekile ungabe usuvinjwa futhi ubangele i-infarction esongela ukuphila ebuchosheni noma enhliziyweni.

Lezi zeluleko zizokusiza ukuthi wehlise i-cholesterol ngokwemvelo

Kunezindlela eziningana zokwehlisa i-cholesterol ngaphandle kwemithi.

Ukudla - ukwehlisa i-cholesterol ngokwemvelo

Ngokuyisisekelo, abantu abanamazinga e-cholesterol angemahle akufanele bawakhiphe ngokuphelele amafutha ekudleni, kodwa kunalokho bashintshe amafutha agcwele ngamafutha angagcwalisiwe. Lokho kusho: amafutha ezilwane amancane (isb. esosejini, enyameni, emikhiqizweni yobisi) kanye namafutha ashintshashintshayo (isb. kumashibhisi, okuthosiwe, ukudla osekulungile), kodwa ngaphezulu:

• Inhlanzi,
• Imifino,
• Izithelo,
• Imifino,
• Amantongomane,
• Amafutha omnqumo futhi
• Imikhiqizo yokusanhlamvu okuphelele.

Ukuzivocavoca ukwehlisa i-cholesterol

Ukuzivivinya umzimba njalo kwehlisa umfutho wegazi, kugcina inhliziyo ilingana futhi kuvumela amakhilogremu adlulele ancibilike. Konke lokhu kunomphumela omuhle ohlelweni lwenhliziyo - futhi kusiza namazinga aphezulu e-cholesterol. Ngalesi sizathu, ezemidlalo zingenye yezinto zemvelo ezehlisa i-cholesterol.

Imidlalo yokubekezela efana nokugijima, ukuhamba, ukugibela ibhayisekili noma ukubhukuda ifaneleka kakhulu . Ochwepheshe batusa ukuba usebenze okungenani kathathu ngeviki imizuzu engama-30 isikhathi ngasinye. Kodwa ngisho nokuthatha uhambo olusheshayo lwemizuzu engu-10 nsuku zonke kungase kunciphise ingozi yesifo senhliziyo nemithambo yegazi.

iphumule

Kunobufakazi bokuthi ukucindezeleka kwandisa amazinga e-cholesterol nokuthi lokhu kuthinta ngokuyinhloko izinga le-cholesterol ye-LDL eyingozi. Ngakho-ke kufanelekile ukwenza okuthile ukuze uphumule.

Izindlela zokuphumula:

Izindlela ezingasiza, isibonelo, i-yoga, ukuqeqeshwa kwe-autogenic, ukuqeqeshwa kwengqondo noma ukuphumula kwemisipha okuqhubekayo.

Ukulala ngokwanele:

Uma ungalali ngokwanele, amazinga akho e-cholesterol azokwehla. Ngokuvamile, amahora angu-6 kuya kwangu-8 ngobusuku alungele iningi labantu abadala. Ukuze ulale kahle ebusuku kuyasiza, isibonelo:

• ungadli sekwephuze kakhulu
• Ukulala nokuvuka ngesikhathi esifanayo noma nini lapho kungenzeka
• Ukwenqabela omabonakude, omakhalekhukhwini kanye nama-laptops ekamelweni kanye
• qinisekisa ukuthi igumbi lokulala limnyama ngokwanele futhi izinga lokushisa ekamelweni lifanelekile (akukho ngaphezu kwe-18 ° C).

Imibuzo evame ukubuzwa mayelana nokudla okwehlisa i-cholesterol

Yikuphi ukudla okwehlisa i-cholesterol?

Ukudla okuthile kungasiza ukwehlisa i-cholesterol ngokwemvelo. Ingxenye ephezulu ye-roughage, ama-tannic acids, ama-unsaturated fatty acids kanye nezitshalo zesibili ziyasiza lapha. Izibonelo zokwehlisa i-cholesterol yemvelo zifaka:

• ama-apula,
• okusanhlamvu okufana nophizi,
• itiye eluhlaza,
• amakhambi afana ne-ginger, i-garlic noma i-garlic yasendle,
• amantongomane namafutha emifino,
• i-cocoa futhi
• izinhlanzi ezinamafutha.

Ngiyehlisa kanjani i-cholesterol yami?

Ukudla kuyindlela enhle yokwehlisa i-cholesterol ngokwemvelo. Ochwepheshe batusa lokho okubizwa ngokuthi ukudla kwaseMedithera okunamafutha amancane ezilwane nokudla okuningi okusekelwe ezitshalweni nezinhlanzi. Indlela yokuphila enempilo ehambisana nokuvivinya umzimba njalo, ukulala ngokwanele nokucindezeleka okuncane nakho kuqinisekisa i-cholesterol metabolism enempilo.