Izeluleko ze-6 zokwehlisa i-cholesterol engalungile

-Delile

• 1. Vivinya umzimba njalo
• 2. Khulisa ukudla kwefayibha
• 3. Phuza itiye elimnyama nsuku zonke
• 4. Khetha amafutha aphilile
• 5. Yidla ugalikhi omningi
• 6. Phuza ujusi wesitshalo seqanda
• Bona futhi ividiyo enawo wonke amathiphu avela kusazi sethu sokudla, ukusiza ukulwa ne-cholesterol ephezulu:

I-Triglycerides ne-cholesterol embi, eyaziwa nangokuthi i-LDL, yimithombo emikhulu yamafutha ajikeleza egazini. Ngakho-ke, lapho ukuminyana kwe-cholesterol egazini kuphakeme kakhulu, ngenani le-LDL elingu-130 mg / dL noma ngaphezulu, kungadala ukuvaleka kwemithambo yegazi, kwande ingozi yesifo senhliziyo esifana nomfutho wegazi ophakeme, i-infarction ngisho, .

Kubantu abaningi, amazinga aphezulu e-cholesterol abangelwa ukudla okunothe ngamafutha agcwele kanye ne-hydrogenated kanye nendlela yokuphila yokuhlala phansi, ngakho-ke izinguquko ezilula emikhubeni yansuku zonke zibalulekile ekwehliseni i-cholesterol.

1. Vivinya umzimba njalo

Ukuzivocavoca umzimba okufana nokubhukuda, ukugijima, ukuhamba ngezinyawo, ukusebenzisa ama-aerobics noma ukuhamba ngebhayisikili, kuyizindlela ezingcono kakhulu zokwehlisa i-cholesterol egazini, ngakho-ke, kufanele ukwenze okungenani imizuzu engama-30, amahlandla ama-3 ngeviki, noma ukuthola imiphumela engcono, ukuzivocavoca nsuku zonke. Bona ukuthi yikuphi ukuvivinya umzimba okwenziwa ekhaya.

Umuntu kufanele azame ukuzivocavoca ngaphandle ngangokunokwenzeka, ukuze athole ukukhanya kwelanga okuthi, ngamanani afanele kusize umzimba ukuqeda i-cholesterol, kwehlise amazinga ayo.

2. Khulisa ukudla kwefayibha

Ukudla okunezinto zokudla ezicebile ku-fiber encibilikayo, efana nofulawa we-oat ne-bran, ibhali nemidumba, kusiza ukumunca i-cholesterol eyeqile emathunjini nokuyiqeda emzimbeni. Kufanele futhi udle okungenani ama-servings amahlanu emifino nezithelo ezintsha ngosuku, njengama-apula, amapentshisi, ubhanana, ubhontshisi obuluhlaza noma isipinashi, nakho okuphezulu kakhulu ku-fiber. Bona ukudla okunothe kakhulu nge-fiber.

3. Phuza itiye elimnyama nsuku zonke

Itiye elimnyama ekubunjweni kwalo i-theine, efana ne-caffeine, ngakho-ke, iyasiza ukulwa namacwecwe anamafutha omzimba, ngakho-ke vele uphuze izinkomishi ezi-3 ngosuku. Kodwa-ke, abesifazane abakhulelwe kanye nabantu abanemikhawulo yezokwelapha kwi-caffeine akufanele basebenzise leli tiye. Funda zonke izinzuzo zetiye elimnyama.

4. Khetha amafutha aphilile

Amafutha anelisiwe, akhona ebhotela, ubhekeni noma i-bologna namafutha ane-hydrogenated, akhona imajarini, isinqumelo nokudla okuningi okusetshenzisiwe, akhuphula amazinga e-cholesterol ye-LDL. Kodwa-ke, amafutha anempilo, njengamafutha e-monounsaturated kumafutha omnqumo e-virgin amaningi kanye ne-omega-3 fatty acids, anciphisa i-cholesterol embi futhi andise i-cholesterol enhle.

Ngakho-ke, umuntu kufanele ngaso sonke isikhathi akhethe uwoyela owengeziwe wezintombi zokupheka noma amasaladi okuthosa ngokwesibonelo futhi umuntu kufanele adle okungenani umthamo owodwa wansuku zonke wokudla okunothe ku-omega-3, njengezinhlanzi, amantongomane nembewu yamafilakisi. Bona okuningi ukudla okunothile kwe-omega-3.

5. Yidla ugalikhi omningi

I-Garlic, ngaphezu kokunciphisa amazinga we-cholesterol ye-LDL, ibuye inyuse amazinga e-HDL cholesterol, eyi-cholesterol enhle. Ijaji elilodwa likagalikhi ngosuku ngokuvamile lwanele ukusiza ukulawula amazinga e-cholesterol. Bona okuningi ngezinzuzo zikagalikhi.

6. Phuza ujusi wesitshalo seqanda

Ijusi lesitshalo seqanda yikhambi elihle kakhulu lasekhaya le-cholesterol ephezulu, equkethe okuqukethwe okuphezulu kwezinto zokulwa ne-antioxidant, ikakhulukazi esikhumbeni. Ngakho-ke, akufanele isuswe lapho kulungiswa ijusi. Nakhu ukuthi ungayenza kanjani le jusi.

Ungasidla isitshalo seqanda ngezinye izindlela, noma sibilisiwe noma sosiwe, ukuze uthole umphumela omkhulu wokuvikela esibindini noma usebenzise isitshalo seqanda kumaphilisi.

Bona futhi ividiyo enawo wonke amathiphu avela kusazi sethu sokudla, ukusiza ukulwa ne-cholesterol ephezulu: