I-cholesterol ephezulu: okufanele udle nokuthi yini okufanele uyigweme

-Delile

• Yini okufanele uyigweme uma kwenzeka une-cholesterol ephezulu
• Ukudla kufanele kube kanjani
• Izimbangela eziyinhloko
• I-cholesterol ephezulu ekukhulelweni
• Imiphumela engaba khona
• Yelashwa kanjani

Ukudla kwe-cholesterol ephezulu kufanele kube nokudla okuncane okunamafutha, ukudla okusetshenzisiwe kanye noshukela, ngoba lokhu kudla kukhetha ukuqoqwa kwamafutha ezitsheni. Ngakho-ke, kubalulekile ukuthi lowo muntu akhethe ukudla okunothe ku-fiber, izithelo nemifino.

Ingqikithi ye-cholesterol ibhekwa njengengaphandle kwemikhawulo ejwayelekile uma ilingana noma ingaphezulu kuka-190 mg / dL kanye / noma lapho i-cholesterol enhle (i-HDL) ingaphansi kwama-40 mg / dL, yabesilisa nabesifazane.

I-cholesterol ephezulu ibangela ukuthi kufakwe amafutha ezindongeni zemithambo yegazi futhi, ngokuhamba kwesikhathi, ukwehla kwegazi kungenzeka ezinxenyeni ezibalulekile zomzimba, njengobuchopho, inhliziyo nezinso. Ngaphezu kwalokho, lezi zingcwecwe ezincane ezinamathele emkhunjini zingagcina zikhululekile futhi zidale i-thrombosis noma isifo sohlangothi.

Yini okufanele uyigweme uma kwenzeka une-cholesterol ephezulu

Endabeni ye-cholesterol ephezulu, kubalulekile ukuthi unake ukudla futhi uvikele lokhu kudla okulandelayo:

• Ethosiwe;
• Imikhiqizo ebabayo kakhulu;
• Ilungiselelwe ngohlobo oluthile lwamafutha, njengamafutha yemifino noma uwoyela wesundu, isibonelo;
• Ibhotela noma imajarini;
• Puff khekhe;
• Ukudla okusheshayo;
• Inyama ebomvu;
• Iziphuzo ezidakayo
• Ukudla okumnandi kakhulu.

Lokhu kudla kunamafutha amaningi, okuthanda ukwakheka kwamapulangwe e-atherosclerotic ngaphakathi kwemithambo yegazi, okungaba nemiphumela emibi empilweni.

Funda kabanzi mayelana nokuthi yini okungafanele uyidle ngenxa ye-cholesterol kuvidiyo elandelayo:

Ukudla kufanele kube kanjani

Endabeni ye-cholesterol ephezulu, ukudla kufanele kuhlose ukulawula amazinga e-cholesterol, futhi kunconywa ukuthi ukudla kudliwe ngokudla okunothe amavithamini namaminerali, ngaphezu kwenani eliphansi lamafutha.

Ngakho-ke, kubalulekile ukuba nokudla okufana negalikhi, u-anyanisi, izitshalo zamaqanda, amanzi kakhukhunathi, ama-artichokes, ama-flaxse, ama-pistachio, itiye elimnyama, inhlanzi, ubisi nama-alimondi ekudleni kwakho kwansuku zonke, ngokwesibonelo, njengoba kusiza ukulawula amazinga we-cholesterol. Bheka isibonelo imenyu yokwehlisa i-cholesterol.

Izimbangela eziyinhloko

I-cholesterol ephezulu yenzeka ikakhulu njengomphumela wokudla okunamafutha amaningi kanye nokuhlala phansi, ngoba lezi zimo zithanda ukuqoqwa kwamafutha ngaphakathi kwemithambo, okwandisa ubungozi bezinkinga zenhliziyo.

Ngaphezu kwalokho, ukwanda kwe-cholesterol kungenzeka ngenxa yokusetshenziswa kweziphuzo ezidakayo, isifo sikashukela esingalashwa kanye nezifo zehomoni. Funda ngezinye izimbangela ze-cholesterol ephezulu.

I-cholesterol ephezulu ekukhulelweni

Ukwanda kwe-cholesterol ekukhulelweni kuyinto ejwayelekile, kepha kubalulekile ukuhlola amazinga akho njalo ukuze kungabikho ukwanda okukhulu kakhulu. Ukulawula amazinga e-cholesterol ekukhulelweni, kunconywa kuphela izinguquko emikhubeni yokudla, okunikeza ukuthanda ukudla okunamafutha aphansi, ngaphezu kokwenza imisebenzi elula yomzimba, njengokuhamba.

Uma kwenzeka owesifazane okhulelwe esetholakele ukuthi une-cholesterol ephezulu ngaphambi kokukhulelwa, kubalulekile ukuthi uqaphele kakhulu ekudleni kwakhe, okufanele kube okunothile ku-fiber novithamini C.

Imiphumela engaba khona

I-cholesterol ephezulu ingadala ukukhula kwezifo zenhliziyo nemithambo yegazi, njengokuthi "kuvaleke" kwemithambo, okubizwa nge- atherosclerosis, ukwakheka kwe-thrombi kanye nokukhululwa kwe-emboli. Njengoba engenazo izimpawu, lo muntu angahlaselwa yisifo senhliziyo ngenxa ye-thrombus eqale ngenxa yamazinga aphezulu e-cholesterol.

Ukunciphisa lezi zingozi, kunconywa ukuthi ukwelashwa kwe-cholesterol kuqalwe ngokushesha okukhulu.

Yelashwa kanjani

Ukwelashwa kwe-cholesterol ephezulu kungenziwa ngendlela yokuzenzela futhi engokwemvelo futhi kwenziwa ikakhulukazi ngokushintsha imikhuba yokudla, futhi umuntu kufanele atshale ekudleni okunothe izithelo, imifino, imifino kanye nenyama engenamafutha, njengenhlanzi nenkukhu, isibonelo.

Ukuzijwayeza ukuzivocavoca umzimba amahlandla ama-3 ngesonto nakho kubalulekile ekwelapheni i-cholesterol ephezulu, ngoba kukusiza ukuthi wehle isisindo futhi usebenzise la mafutha anqwabelene, wehlise ngokwemvelo i-cholesterol nobungozi besifo senhliziyo. Ukuze ube nomphumela oyifunayo, kunconywa ukuthi umsebenzi wenziwe okungenani kathathu ngesonto cishe imizuzu engama-40.

Lapho amazinga e-cholesterol engathuthuki, udokotela wenhliziyo angancoma ukusetshenziswa kwemithi ethile engenza ukunciphisa i-cholesterol noma inciphise ukumuncwa kwayo. Bona uhlu lwezidakamizwa ezehlisa i-cholesterol.

Bukela ividiyo engezansi bese ufunda ukuthi ungayibamba kanjani i-cholesterol: