Amathiphu ama-4 okukhulisa i-cholesterol enhle

-Delile

• 1. Vocavoca umzimba njalo
• 2. Yiba nokudla okwanele
• 3. Gwema ukuphuza iziphuzo ezidakayo
• 4. Thintana nodokotela wenhliziyo
• Bona ukuthi ukudla kufanele kube kanjani ukulawula i-cholesterol ngokubuka ividiyo:

Ukugcina amazinga amahle e-cholesterol, abizwa nangokuthi i-HDL, ngenhla kwama-60 mg / dL kubalulekile ukunciphisa ubungozi bezifo zenhliziyo, njenge-atherosclerosis, isifo senhliziyo nokushaywa unhlangothi, ngoba noma ngabe i-cholesterol embi isemazingeni ajwayelekile, ukuba ne-cholesterol ephansi kwandisa ubungozi yalezi zinkinga.

Ngakho-ke, ukwandisa amazinga we-HDL cholesterol egazini, amasu amane abalulekile yile:

1. Vocavoca umzimba njalo

Ukuvivinya umzimba nge-aerobic njengokuhamba, ukugijima, ukubhukuda noma ukuhamba ngebhayisikili yizona zindlela ezingcono kakhulu zokwandisa amazinga we-cholesterol enhle egazini. Kunconywa ukuthi usebenzise okungenani imizuzu engama-30 yokuzivocavoca amahlandla ama-3 ngesonto noma, ukuze uthuthukise imiphumela, ihora eli-1 lokuzivocavoca nsuku zonke.

Ngesikhathi sokuzivocavoca umzimba, izinga lokushaya kwenhliziyo yakho kufanele lihlale liphezulu futhi uphefumule ukushayana kancane, yingakho nalabo abahamba kakhulu futhi ngokusobala benempilo esebenzayo, nabo badinga ukubekela eceleni isikhathi esithile sokwenza umsebenzi womzimba futhi baphoqelele umzimba kakhulu. Bona ukuthi iziphi izivivinyo ezinhle kakhulu zokwehlisa i-cholesterol embi futhi wandise i-cholesterol enhle ku: Ukuzivocavoca okuhle kakhulu ukunciphisa isisindo.

2. Yiba nokudla okwanele

Ukudla inani elifanele lamafutha kuhle ukugcina i-cholesterol isesilinganisweni, futhi amanye amasu okudla okwandisa i-HDL yile:

• Yidla ukudla okune-omega 3, njengama-sardine, i-trout, i-cod ne-tuna;
• Sebenzisa imifino ngesidlo sasemini nangesidlo sakusihlwa;
• Khetha ukudla okuphelele, njengesinkwa, amakhukhi nelayisi elinsundu;
• Sebenzisa okungenani izithelo ezi-2 ngosuku, okungcono nge-peel ne-bagasse;
• Yidla imithombo emihle yamafutha, njengeminqumo, uwoyela womnqumo, ukwatapheya, ifilakisi, i-chia, amakinati, ama-chestnut kanye nembewu ye-sunflower.

Ngaphezu kwalokho, kubalulekile futhi ukugwema ukudla okugayiwe okunoshukela namafutha, njengososeji, isoseji, ubhekeni, amabhisikidi agxishiwe, ukudla okufriziwe okufriziwe, ukudla okusheshayo, iziphuzo ezibandayo kanye namajusi aselungele ukuphuza. Bona amanye amakhambi asekhaya ukwehlisa i-cholesterol.

3. Gwema ukuphuza iziphuzo ezidakayo

Ukuphuza ngokweqile iziphuzo ezidakayo kwandisa i-cholesterol embi futhi kunciphisa ne-cholesterol enhle, ngaphezu kokuletha amakhalori amaningi ekudleni nasekuthandeni ukuzuza kwesisindo.

Kodwa-ke, ukusetshenziswa kwezilinganiso ezincane zotshwala ngosuku kungasiza ekukhuphuleni amazinga e-HDL egazini, kepha lo mphumela utholakala kuphela uma ukuphuza kungadluli imithamo emi-2 ngosuku. Ngaphandle kwalokhu, labo abangajwayele ukuphuza iziphuzo ezidakayo akumele baqale ukuphuza ukuze balawule i-cholesterol ngoba kunezinye izindlela eziphephile zokwandisa i-cholesterol enhle, njengokudla nokuzivocavoca umzimba. Thola ukuthi ungadla malini ngohlobo ngalunye lwesiphuzo esidakayo.

4. Thintana nodokotela wenhliziyo

Udokotela wenhliziyo kufanele afunwe ikakhulukazi ezimweni zokukhuluphala ngokweqile, ukungondleki kahle kanye nomlando wezifo zenhliziyo emndenini, njengoba lezi zici ziholela engcupheni enkulu yokuba nezinkinga zenhliziyo nokusakazeka kahle komzimba.

Ngokwemiphumela yezivivinyo, udokotela angakhombisa imishanguzo engakhuphula i-cholesterol ye-HDL, umkhuba ovame ukusetshenziswa lapho i-cholesterol embi iphakeme, ngoba uma kuphela i-cholesterol enhle iphansi, ukusetshenziswa kwezidakamizwa akudingeki ngaso sonke isikhathi.

Ngaphezu kwalokho, imishanguzo ethile efana neBromazepam ne-Alprazolam inganciphisa ukugxila kwe-HDL cholesterol egazini ngenxa yomphumela oseceleni, ngakho-ke kuyadingeka ukuthi uvivinye futhi ukhulume nodokotela mayelana nokuthi kungenzeka yini ushintshe umuthi wenzele omunye owenza ungalimazi amazinga e-cholesterol.

Bona ukuthi ukudla kufanele kube kanjani ukulawula i-cholesterol ngokubuka ividiyo: