11 Ukudla Okunciphisa I-cholesterol

-Delile

• Nciphisa i-cholesterol, hhayi ukunambitheka
• U-anyanisi omnandi, onukayo
• Ukuluma, ukulwa negalikhi
• Ikhowe elinamandla
• Ukotapeya omangalisayo
• Upelepele onamandla
• I-Salsa, i-pico de gallo, nokuningi
• Izithelo ezimnandi
• Hawu!
• Kusebentisa ingcondvo
• Kugcine kusha
• Imininingwane engaphezulu

Nciphisa i-cholesterol, hhayi ukunambitheka

Ngabe udokotela wakho ukutshele ukuthi udinga ukwehlisa i-cholesterol yakho? Indawo yokuqala ongayibheka ipuleti lakho. Uma ujwayele ukudla ama-hamburger anamanzi nenkukhu ethosiwe eyosiwe, umcabango wokudla okunempilo ungahle ungakhangi. Kepha kuvela ukuthi awudingi ukunikela ukunambitheka ngemikhuba engcono yokudla.

U-anyanisi omnandi, onukayo

Okusanda kukhonjiswa ukuthi inhlanganisela ebalulekile etholakala ku-anyanisi, i-quercetin, isiza ukwehlisa i-cholesterol kumagundane okudle ukudla okunamafutha aphezulu. U-anyanisi angaba neqhaza ekuvimbeleni ukuvuvukala nokuqina kwemithambo, okungasiza abantu abane-cholesterol ephezulu.

Zama ukuphonsa u-anyanisi obomvu esaladini elinenhliziyo enhle, engeza u-anyanisi omhlophe kwi-burger yensimu, noma ugoqe u-anyanisi ophuzi ku-omelet emhlophe yeqanda.

Ithiphu: Dlulisa amasongo anyanisi. Akuzona izinketho ezinobungane be-cholesterol.

Ukuluma, ukulwa negalikhi

Ukubuyekezwa kwezifundo zika-2016 ngo-garlic kunqume ukuthi ugalikhi unamandla okunciphisa inani eliphelele le-cholesterol efinyelela kumamiligremu angama-30 nge-deciliter (mg / dL) ngayinye.

Zama ukumunca ama-clove aphelele kagalikhi emafutheni omnqumo aze athambe, bese uwasebenzisa njengokusabalala kokudla okutholayo kunganyundela. I-Garlic iyanambitheka kangcono kunebhotela, futhi iyimiqemane kakhulu - ikakhulukazi ekwehliseni i-cholesterol.

Ikhowe elinamandla

Ucwaningo lwango-2016 kutholakele ukuthi ukutholakala njalo kwamakhowe ama-shiitake kumagundane kubonakala kuthinta ukwehla kwe-cholesterol. Lokhu kuqinisekisa izifundo zangaphambilini ezinemiphumela efanayo.

Yize amakhowe e-shiitake kube yicwaningo eliningi, ezinye izinhlobo eziningi ezitholakala esitolo noma emakethe yomlimi wangakini nazo kucatshangwa ukuthi ziwusizo ekwehliseni i-cholesterol.

Ukotapeya omangalisayo

Ukubuyekezwa kwezifundo eziyi-10 kuma-avocado ngo-2016 kubonise ukuthi ukwengeza ukwatapheya ekudleni kunganciphisa inani eliphelele le-cholesterol, i-low-density lipoproteins (aka bad cholesterol), kanye ne-triglycerides. Ukhiye ubonakala usezinhlotsheni ezinempilo zamafutha ezitholakala kulesi sithelo.

Ukotapeya mkhulu ngokwawo ngokucindezela ulamula. Ungasebenzisa futhi amandla we-anyanisi nge-avocado ngokwenza i-guacamole.

Upelepele onamandla

Akukho lutho oluthola ukupompa kwegazi (ngendlela enhle) njengokushisa okuvela kupelepele. E-capsaicin, inhlanganisela etholakala kupelepele oshisayo, ingaba nendima ekwehliseni ukuqina kwemithambo, ukukhuluphala ngokweqile, umfutho wegazi kanye nengozi yokushaywa unhlangothi.

Noma ngabe wenza isobho, isaladi, noma okunye, upelepele ungadla ukudla ngesinongo esincane. Uma unamahloni ngokudla okubabayo, zama upelepele wensimbi ukuqala. Ukusuka lapho, ungaqhubeka nokukhuphuka esikalini sokushisa ngendlela othanda ngayo.

I-Salsa, i-pico de gallo, nokuningi

Khohlwa nge-mayo noma i-ketchup. Khipha ummese wompheki wakho bese uqala ukusika. Phonsa ndawonye utamatisi omusha, u-anyanisi, u-garlic, i-cilantro, nezinye izithako ezinempilo yenhliziyo zediphu ezintsha ezenza ukudla okulula kube nempilo.

Qaphela nge-salsa ethengwe esitolo, evame ukuba ne-sodium eningi. Ungadinga ukuqapha ngokucophelela ukudla kwakho i-sodium uma unesifo senhliziyo noma umfutho wegazi ophakeme.

Izithelo ezimnandi

Imifino akuyona ukuphela kokudla okulungele inhliziyo yakho. Kukhona izithelo futhi! Izithelo azigcini ngamavithamini nokunambitheka kuphela, kepha eziningi futhi zicebile ngama-polyphenols. Lezi yizinto ezisuselwa ezitshalweni okukholelwa ukuthi zineqhaza elihle esifo senhliziyo nesifo sikashukela. Ezinye zalezi zithelo ezibalulekile yilezi:

• ama-apula
• ezisawolintshi
• mangos
• ama-plums
• amapheya
• amagilebhisi
• amajikijolo

Faka isithelo njengokuncoma ekudleni kwakho, noma ukujabulele njengokudla okulula. Ungesabi ukudala. Wake wazama umango salsa? Le salsa enziwe kalula isebenza kahle njengesitsha eseceleni noma ishintshelwe i-mayo kusangweji.

Hawu!

Isikhathi sokwehla okuthile! IHarvard Medical School ithi ukudla okugcwala amantongomane kungehlisa i-cholesterol yakho kanye nengozi yesifo senhliziyo. I-A iphinde ikhombise ukuthi ukudla amantongomane njalo kwehlisa ingozi yokufa ngenxa yesifo sikashukela, izifo nezifo zamaphaphu.

Kuhle lokho, kepha ukunambitheka nokuthungwa kwamantongomane kuyakhanga kakhulu. Iya ngezinhlobonhlobo ezingafakwanga usawoti ukugwema isodium engaphezulu. Ama-alimondi, ama-walnuts nama-pistachio alungele ukuthwebula futhi kulula ukuwafaka kumasaladi, okusanhlamvu, i-yogurt, nakwezimpahla ezibhakiwe.

Kusebentisa ingcondvo

Uma uzama ukudla ukudla okunempilo enhliziyweni, ukudla ongakudli kungabaluleka njengalokhu okwenzayo. Ngaphezu kokungeza ezinye zalezi zithako zokwehlisa i-cholesterol nezinempilo enhliziyweni ekudleni kwakho, kufanele futhi ushiye ukudla okufana nenyama ebomvu. (Uxolo, kodwa awukwazi ukushaya i-pico de gallo ku-hamburger enamakhilogremu ayi-4 bese uyibiza ngokuthi iphilile.) Kodwa-ke, ungajabulela inyama enamafutha njenge-turkey, inkukhu nenhlanzi.

Kugcine kusha

Indlela elula yokuthola ukuthi ukudla kukulungele yini inhliziyo yakho ukuzibuza ukuthi ingabe kusha. Lokhu kusho ukukhetha umkhiqizo omusha kunokudla okufika ezimbizeni, izikhwama namabhokisi. Ungadinga futhi ukuthi uqaphele usawoti ngenkathi ubuka i-cholesterol yakho. Ukudla okuningi okusetshenzisiwe okuthengiswa njengempilo kuphakeme nge-sodium, okungaba kubi enhliziyweni yakho.

Imininingwane engaphezulu

Ukulambele ukufaka izithako esikhundleni sezithako ezinempilo eningi? Ungabathola lapha. Bheka isikhungo seHealthline’s High Cholesterol Learning Center ukuze ufunde kabanzi ngokuzinakekela kanye nalabo obathandayo.