Izinciphisi Zemvelo Zecholesterol

-Delile

• 1. I-Niacin
• 2. I-fiber encibilikayo
• 3. Izithako ze-Psyllium
• 4. Ama-Phytosterol
• 5. Amaprotheni weSoy
• 6.Igalikhi
• 7. Irayisi elibomvu lemvubelo
• 8. Ujinja
• 9. Ifilakisi

Ukubuka konke

Ukuthwala amazinga aphezulu we-cholesterol ye-LDL egazini lakho kwandisa amathuba okuhlaselwa yisifo senhliziyo nokushaywa unhlangothi, ngakho-ke ufuna ukwenza okuningi ngangokunokwenzeka ukugcina amazinga akho e-cholesterol enempilo.

Uma utholakale une-cholesterol ephezulu, udokotela wakho angakunika ama-statins, umuthi osetshenziselwa ukwehlisa i-cholesterol ye-LDL. Udokotela wakho futhi angaphakamisa izinguquko ekudleni kwakho nasendleleni ozivocavoca ngayo. Izinguquko zokudla zingabandakanya ukufaka ukudla okulungele ukwehlisa i-cholesterol.

Kunezinhlobo ezimbili ze-cholesterol:

• i-low-density lipoprotein (LDL), ebizwa nangokuthi i-cholesterol "embi"
• i-high-density lipoprotein (HDL), ebizwa nangokuthi i-cholesterol "enhle"

Ufuna ukuba namazinga aphansi e-LDL namazinga aphezulu we-HDL. Amazinga we-cholesterol anconyiwe yilezi:

• Ingqikithi ye-cholesterol: ngaphansi kwama-milligram angama-200 nge-deciliter ngayinye (mg / dL)
• I-cholesterol ye-LDL: ngaphansi kuka-100 mg / dL
• I-cholesterol ye-HDL: 50 mg / dL noma ngaphezulu

Ungaba sengozini ye-cholesterol ephezulu ye-LDL uma ukhuluphele ngokweqile noma ungazivocavoci ngokwanele. Ungazuza futhi ukuthambekela kwe-cholesterol ephezulu.

Isibindi sakho senza i-cholesterol. Ungayithola futhi ekudleni okuthile okuqukethe - kepha hhayi kangako njengokudla okuqukethe amafutha agcwele kanye nama-trans. Lezi zinhlobo zamafutha zenza ukuthi isibindi sakho sikhiqize i-cholesterol eyengeziwe.

Kepha kukhona ukudla - nezithako ezitholakala kokudla - ezinganciphisa ne-cholesterol yakho.

Khuluma nodokotela wakho nganoma yisiphi isengezo osicabangayo, ikakhulukazi uma ukhulelwe.

1. I-Niacin

I-Niacin ivithamini B. Odokotela kwesinye isikhathi basikisela iziguli ezine-cholesterol ephezulu noma ukukhathazeka kwenhliziyo. Kukuzuzisa ngokwandisa izinga le-cholesterol enhle nokunciphisa ama-triglycerides, amanye amafutha angavala imithambo yegazi. Ungadla i-niacin ekudleni, ikakhulukazi isibindi nenkukhu, noma njengesengezo.

Ukunconywa kwansuku zonke kwe-niacin kungama-milligram ayi-14 kwabesifazane nama-milligram ayi-16 kwabesilisa.

Ungathathi izithasiselo ngaphandle uma udokotela ekuncoma. Ukwenza kanjalo kungadala imiphumela emibi efana nokushaywa isikhumba nokuxubha, isicanucanu, nokuningi.

2. I-fiber encibilikayo

Kunezinhlobo ezimbili ze-fiber: encibilikayo, encibilika ibe ijeli kuketshezi, futhi ingancibiliki. I-fiber encibilikayo inciphisa ukumuncwa kwe-cholesterol egazini lakho.

Ngokusho kweMayo Clinic, amanani anconyiwe ansuku zonke e-fiber yile:

• amadoda angama-50 nangaphansi: amagremu angama-38
• amadoda angaphezu kwama-50: 30 amagremu
• abesifazane 50 nangaphansi: 25 amagremu
• abesifazane abangaphezu kwama-50: 21 amagremu

Izindaba ezinhle, uma ulwa ne-cholesterol, ukuthi i-fiber encibilikayo kungenzeka ukuthi ikukudla osukujabulele kakade:

• i-orange: 1.8 amagremu
• eliphakathi kwe: 1.1 kuya ku-1.5 amagremu
• ipentshisi: 1.0 kuya ku-1.3 amagremu
• isilimo esinengono emnandi edliwayo (1/2 indebe): 1.7 amagremu
• amazambane: 1.1 amagremu
• isinkwa sikakolweni esiphelele (ucezu olu-1): 0.5 amagremu
• oatmeal (1 1/2 izinkomishi): 2.8 amagremu
• ubhontshisi wezinso (175 milliliters, cishe 3/4 cup): 2.6 to 3 gram

3. Izithako ze-Psyllium

I-Psyllium yintambo eyenziwe ngamakhoba embewu ye- UPlantago ovata isitshalo. Ungayithatha iphilisi noma uyihlanganise neziphuzo noma ukudla.

Ukuthatha i-psyllium njalo kube ukwehlisa kakhulu amazinga e-cholesterol. Iphinde iqede ukuqunjelwa futhi yehlise ushukela egazini kubantu abanesifo sikashukela.

4. Ama-Phytosterol

Ama-phytosterol angama-wax aqhamuka ezitshalweni. Zivimbela amathumbu akho ekutholeni i-cholesterol. Zikhona ngokwemvelo okusanhlamvu okuphelele, amantongomane, izithelo nemifino.

Abakhiqizi bokudla sebeqalile ukwengeza ama-phytosterol ekudleni okulungiselelwe, njengemajarini neyogathi. Kunjalo: ungadla ukudla okuqukethe i-cholesterol futhi ulwe nomphumela waleyo cholesterol, okungenani kancane, ngasikhathi sinye!

5. Amaprotheni weSoy

Ubhontshisi we-Soy nokudla okwenziwe nakho kunganciphisa i-cholesterol ye-LDL kancane.

I-Tofu, ubisi lwe-soy, nobhontshisi we-soy oshisayo kungumthombo omuhle wamaprotheni amancane, okusho ukuthi ukuwadla esikhundleni sokudla okunamafutha njengenkomo kunganciphisa i-cholesterol yonke ekudleni kwakho.

6.Igalikhi

Umphumela wokwehlisa i-cholesterol kagalikhi awucaci. Kungasiza isifo senhliziyo, kepha ucwaningo luka-2009 lwezokwelapha luphethe ngokuthi aluyinciphisi i-cholesterol ngqo.

I-Garlic kucatshangwa ukuthi inenye impilo, noma kunjalo, kufaka phakathi ukwehlisa umfutho wegazi. Kujabulele ekudleni kwakho noma kukuthathe njengesengezo.

7. Irayisi elibomvu lemvubelo

Irayisi lemvubelo elibomvu ilayisi elimhlophe elifakwe imvubelo. Iyadliwa futhi isetshenziswe njengomuthi eChina.

Ezinye izengezo ezibomvu zemvubelo yelayisi ziye zaboniswa ukwehlisa i-cholesterol, ngoba iqukethe i-monacolin K. Lokhu kunokwakheka kwamakhemikhali okufanayo ne-lovastatin, umuthi owehlisa i-cholesterol.

Kodwa-ke, ngeke uthole i-monacolin K erayisi elibomvu lemvubelo elithengiswa eMelika ngoba kwabusa ngo-1998 ukuthi i-monacolin K yayingumuthi futhi yayingathengiswa njengesengezo.

Usengathola izengezo ezibomvu zemvubelo yelayisi, kepha aziqukethe i-monacolin K.

futhi kungadala ukulimala kwezinso, isibindi nemisipha.

8. Ujinja

Owodwa u-2014 ukhombise ukuthi i-ginger ingehlisa amazinga akho e-cholesterol nama-triglycerides, ngenkathi okwenziwa ngo-2008 kukhombisa ukuthi kunganciphisa amazinga akho e-cholesterol e-LDL futhi kukhulise ne-HDL cholesterol yakho.

Ungathatha i-ginger njengesengezo noma i-powder noma umane ufakwe, okuluhlaza, ekudleni.

9. Ifilakisi

Ifilakisi iyimbali eluhlaza okwesibhakabhaka etshalwe ezindaweni ezifudumele. Zombili izimbewu zayo kanye namafutha akhiwe kuzo kuyimithombo emihle yama-omega-3 fatty acids, anezinzuzo eziningi zezempilo, kufaka phakathi ukukhuphula amazinga akho e-cholesterol e-HDL.

Ukuze uthole umfutho omkhulu wezempilo osuka kufilakisi, sebenzisa uwoyela wawo noma udle umhlabathi onefilakisi, ungaphelele. Imizimba yethu ayikwazi ukudiliza igobolondo elingaphandle elicwebezelayo lenzalo.