Ukudla okwehlisa i-cholesterol

Imfashini yendlela yokuphila enempilo ikhula ngokuqinile minyaka yonke. Ngokwandayo, abantu bacabanga ngezinzuzo zomsebenzi ojwayelekile womzimba kanye nekhwalithi yokudla kwabo. Ingxenye ebalulekile yawo ukusetshenziswa kokudla okukhethekile okungenza amazinga we-cholesterol egazini abe yindinganiso yawo.

Cholesterol: umngani noma isitha?

I-cholesterol yinto engabuyiseki emizimbeni yethu. Kukuwo wonke amaseli omzimba ngenxa yokuthi ikhiqizwa kuwo. Ukuba into ekhethekile enjengamafutha, i-cholesterol ayihlangani negazi, kepha iyathwalwa, ngenxa yayo, emzimbeni wonke ngama-lipoprotein.

Ngaphezu kwalokho, kukhona okungenani imisebenzi ebaluleke kunazo zonke eyenzayo, okungukuthi:

• ukuqinisekisa ukuthembeka nokugcwala kolwelwesi lweseli;
• ukubamba iqhaza kuzinqubo ze-metabolic kanye nokukhiqizwa kwama-bile acid adingekayo ekusebenzeni okujwayelekile kwamathumbu amancane;
• ukuhlanganiswa kwamavithamini D;
• ukukhiqizwa kwamahomoni ezocansi kanye namahomoni adrenal;
• Ukuthuthuka kokusebenza kobuchopho kanye nokuthonya hhayi kuphela emakhonweni omuntu womuntu, kodwa futhi nasemoyeni wakhe.

Okwamanje, zonke zenziwa kuphela “ewusizo»I-cholesterol, ethwalwa ngama-lipoprotein aphezulu. Kanye nayo, kukhona ne-low density lipoprotein, ehambisa “-limazayo»Cholesterol. Lowo owenza uqwembe ezindongeni zemithambo futhi oholela ekwakhekeni kwezifo zenhliziyo ngisho nokuzala, ngokocwaningo lwakamuva olwenziwe ososayensi baseMelika. UDkt Enrique Schisterman, owaba nengxenye kuwo, waphawula ukuthi “imibhangqwana enamazinga aphezulu e-cholesterol kubo bobabili abalingani abakwazanga ukukhulelwa isikhathi eside uma kuqhathaniswa nemibhangqwana eyayinamazinga ejwayelekile we-cholesterol“. Yile cholesterol lapho odokotela bancoma ukuthi bayinciphise uma kwenzeka yeqa izinga elivunyelwe.

Futhi yena, ngokombono wabo, kufanele abe ngaphansi kuka-129 mg / dl. Ngokulandelayo, izinga le-cholesterol "enhle" kufanele libe ngaphezu kwama-40 mg / dL. Ngaphandle kwalokho, ingozi yokuthuthukisa izifo zenhliziyo ngisho nokuhlaselwa yinhliziyo kukhula kakhulu.

Ngendlela, isilinganiso "-limazayo"Futhi"ewusizo»I-cholesterol emzimbeni womuntu ngokulandelana ingama-25% kuye kuma-75%. Ngokuya ngalokhu, abaningi baphikisa ngokuthi noma ikuphi, ngisho nokudla okuqinile kakhulu kuzonciphisa amazinga e-cholesterol egazini kungeqi ngaphezu kuka-10%.

Ukudla ukwehlisa i-cholesterol

Odokotela benze izindlela zokudla eziningana zokulwa ne-cholesterol. Okwamanje, ezithandwa kakhulu futhi ezisebenzayo ziyi-2 yazo:

1. 1 Okokuqala kufaka ukunciphisa izinga lamafutha asetshenzisiwe asetshenzisiwe, atholakala kubhotela, imajarini, uwoyela wesundu, izingqimba ezinamafutha enyama, ushizi, njll. Kuyathakazelisa ukuthi ukusebenza kwayo, ngokusho kososayensi baseMelika, kuvunyelwe kuphela kumacala ama-5%.
2. 2 Owesibili uphikelela ekudleni ukudla okuphansi kwe-glycemic index kanye namafutha anempilo. Kalula nje, uma ulandela lokhu kudla, udinga ukufaka esikhundleni samafutha agcwele omoya angagcwali. Lezi zokugcina zitholakala ezinhlanzini, amantongomane nembewu. Futhi faka ama-carbohydrate aphezulu ane-glycemic (lawo adala ushukela ophakeme wegazi) - ukudla okunesitashi, amakhekhe ommbila, amazambane abhakwe nokuningi - ngemifino emisha, izithelo nemidumba. Inzuzo yokudla okunjalo ukuthi futhi ikuvumela ukuthi wehlise isisindo, nakho, okuholela ekwehliseni amazinga e-cholesterol egazini kanye nengozi yokuthola izifo zenhliziyo nemithambo yegazi.

Ukudla Okuphansi Kwe-Cholesterol Okuphezulu

Imidumba. Ziwumthombo omuhle kakhulu we-fiber encibilikayo, eyehlisa i-cholesterol egazini ngokubophezela kuma-acids emathunjini, ukuvimbela ukuthi ingabuyiselwa emzimbeni. Ngaphezu kwezidumba, le fiber itholakala oatmeal, irayisi elinsundu, nezithelo nemifino eminingi njengama-apula nopholi.

Uhlobo lwenhlanzi. Iqukethe i-omega-3 polyunsaturated fatty acids, enganciphisa izinga le-cholesterol "embi" egazini futhi ikhuphule izinga "lokuhle". Futhi, i-salmon ingumcebo wamaprotheni, obalulekile ekusebenzeni okujwayelekile kwenhliziyo. Ama-omega-3 acid nawo atholakala ku-tuna emhlophe, i-trout, ama-anchovies, i-herring, i-mackerel kanye ne-sardine.

Ukwatapheya. Kungumthombo wamafutha e-monounsaturated, anomphumela omuhle ekusebenzeni kwenhliziyo ngokwehlisa i-cholesterol embi nokwandisa i-cholesterol enhle. Futhi, yi-avocado equkethe i-beta-sitosterol eningi kunezinye izithelo. Lokhu kuyinto ekhethekile enganciphisa izinga le-cholesterol "embi" ekudleni. Okwamanje, ihlanganiswa ngempumelelo futhi isetshenziswe kwezokwelapha.

Ugaliki. Ngezikhathi ezahlukahlukene, abantu abehlukene badle ugalikhi ukuze bavikeleke kwamanye amazwe, ukuthola amandla nokukhuthazela okwengeziwe, futhi, ukulwa nezifo namagciwane. Eminyakeni eminingana eyedlule, kwatholakala enye impahla eyingqayizivele kagalikhi - ikhono lokwehlisa izinga le-cholesterol “embi” futhi, ngalokho, lungisa umfutho wegazi futhi livimbele amahlule egazi. Ucwaningo lwakamuva lukhombisile ukuthi ugarlikhi ungavimbela uqweqwe ukuba luvale imithambo ezigabeni zokuqala ngokumane uvimbele i-cholesterol ekunamatheleni ezindongeni zayo.

Isipinashi. Njengayo yonke imifino eluhlaza, kanye neqanda leqanda, isipinashi siqukethe inani elikhulu le-lutein. Le pigment inciphisa amathuba okuba nesifo senhliziyo ngokuvimbela i-cholesterol ekuxhumaneni nezindonga zemithambo nokuyivimba. Kuphinde kuvikele umuntu ekungaboni.

Itiye eliluhlaza. Icebisa umzimba ngama-antioxidants, ngaleyo ndlela isize ukugcina impilo yemithambo yegazi. Ucwaningo lwakamuva lukhombisile ukuthi ukusetshenziswa njalo kwetiye eliluhlaza kungasiza ukwehlisa i-cholesterol embi futhi kuqinise umfutho wegazi.

Amantongomane. Okufanelekile, kufanele kube yingxube yama-walnuts, ama-cashews nama-alimondi. Odokotela bathi balusizo kakhulu ekulweni ne-cholesterol kunanoma ikuphi ukudla kwe-cholesterol. Ngemuva kwakho konke, aqukethe amafutha e-monounsaturated, ithusi, i-magnesium, uvithamini E nezinye izinto eziqinisekisa ukusebenza okujwayelekile kwenhliziyo. Ukusetshenziswa kwamantongomane njalo kunganciphisa ubungozi bokuhlaselwa yisifo senhliziyo. Futhi gcina amalunga akho enempilo.

Ushokoledi omnyama. Iqukethe inani elikhulu lama-antioxidants adingekayo ukulwa ne-cholesterol "embi". Ungayifaka ushokoledi wobisi noma iwayini elibomvu. Yize iqukethe ama-antioxidants aphindwe kathathu.

Soy. Iqukethe izinto ezikhethekile ezinganciphisa amazinga e-cholesterol egazini. Ngaphezu kwalokho, lolu uhlobo lomkhiqizo olungashintsha inyama enamafutha, ibhotela, ushizi namanye amafutha agcwele ngaphandle kokulimaza impilo.

Iyiphi enye indlela ongawehlisa ngayo amazinga akho e-cholesterol?

1. 1 Gwema izimo ezicindezelayo. Ukucindezeleka kwandisa ingozi yokuba nesifo senhliziyo.
2. 2 Yenza ezemidlalo. Ukuvivinya umzimba okukhethwe kahle kufanele ube nakho ngaphezu kokudla kwe-cholesterol.
3. 3 Yeka ukubhema nokuphuza utshwala.
4. 4 Faka okunye kokudla okuthosiwe ngokudla okubhakiwe noma okugayiwe.
5. 5 Yehlisa ukudla kwakho inyama enamafutha, amaqanda, nemikhiqizo yobisi enamafutha.

Futhi, ekugcineni, lalela umbono wodokotela abaphikelela ngokuthi impumelelo yokulwa ne-cholesterol incike kakhulu emandleni esifiso sokusiza wena nenhliziyo yakho. Ngaphezu kwalokho, konke lokhu kamuva kuvuzwa ngeminyaka emide yokuphila okujabulisayo nokunempilo.

Funda futhi nendatshana yethu ezinikele nge-cholesterol. Izici zayo ezijwayelekile, izidingo zansuku zonke, ukugaya, izakhiwo ezizuzisayo nemiphumela emzimbeni, ukuxhumana nezinye izakhi, izimpawu zokushoda nokudlulela kwe-cholesterol, nokunye okuningi.