UKUDLA OKUNGCONO OKUNGAMA-28 UKWEHLISA ICHOLESTEROL

Ngezaziso ezisheshayo Bhalisela Manje

I-Hypertrophic Cardiomyopathy: Izimpawu, Izimbangela, Ukwelashwa Nokuvimbela Buka Isampula Ngezaziso Ezisheshayo VUMELA IZAZISO Ngezaziso Zansuku zonke

Vele ungene

5 amahora edlule I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi
6 amahora edlule I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
8 amahora edlule I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
11 amahora edlule I-Daily Horoscope: 13 Ephreli 2021

Kumele Ubuke

Ungaphuthelwa

Ikhaya Ezempilo Ukuphila kahle Wellness oi-Amritha K By U-Amritha K. ngoJanuwari 17, 2021

I-cholesterol emazingeni ajwayelekile iyinto ebalulekile emzimbeni. Kepha i-cholesterol eyeqile emzimbeni wakho ifakwa ezindongeni zangaphakathi zemithambo yegazi, inciphise futhi ikhawulele ukugeleza kwegazi futhi kwandise ubungozi bokuhlaselwa yinhliziyo nezinye izimo zenhliziyo.

Kunezinhlobo ezimbili ze-cholesterol, okungukuthi, i-LDL cholesterol (i-low-density lipoproteins, i-cholesterol embi) ne-HDL (i-high-density lipoproteins, i-cholesterol enhle). Izinga eliphakeme le-cholesterol ye-LDL laziwa ngokwezempilo njenge-hypercholesterolemia. Lolu hlobo lwe-cholesterol lwandisa ingozi yezifo zenhliziyo, kufaka phakathi isifo senhliziyo nesifo senhliziyo.

Indlela yokuphila engenampilo yokudla ngaphandle kaningi, ukungazivocavoci umzimba, ukudla ukudla okweqile okunamafutha, njll. Kwandisa ingozi yokuba namazinga aphezulu e-cholesterol [1] . Ngaphandle kwezifo zenhliziyo, amazinga aphezulu e-cholesterol angaholela ekukhuluphaleni, isifo sokukhubazeka, umfutho wegazi ophakeme , njll.

Ukuhlolwa kwegazi kunganquma ukuthi unayo yini i-cholesterol ephezulu, futhi udokotela wakho angancoma ukuzivocavoca noma imithi ngaphezu kokuthola ukudla okunempilo ukuze uthuthukise impilo yakho yonke.

Funda ukuze wazi mayelana ukudla ukwehlisa i-cholesterol .

Ukudla Kanye NeCholesterol: Ukuhlobana Okuqondile Phakathi Kokudla Okudlayo Namazinga Akho E-cholesterol

Ukudla okudlayo kuxhumene ngqo namazinga akho e-cholesterol [okubili] . Lokho wukuthi, ukwehlisa i-cholesterol yakho ngokudla kwakho empeleni kuqondile. Ukuphela kokufanele ukwenze ukufaka imifino eminingi, izithelo, amantongomane, imbewu, inhlanzi, nezinhlamvu ezigcwele ekudleni kwakho, kusiza ukwehlisa amazinga akho e-cholesterol nokunciphisa i-plaque build-up

Ngenkathi ukugwema ukudla okunokuqukethwe okuphezulu kwe-cholesterol kungazuzisa abanye, indlela engcono kakhulu nephumelela kakhulu yokunciphisa amazinga e-cholesterol ukukhetha ukudla okuqukethe amafutha angagcotshwanga ngaphezu kwalawo aqukethe amafutha agcwele [4] . Qiniseka ukuthi unaka ubuningi be- amafutha ekudleni nokuthi yiziphi izinhlobo ezingena emzimbeni. Ukudla kwakho kunomthelela onamandla ku-cholesterol yakho nakwezinye izinto eziyingozi.

Ukudla okuhlukile kusiza ekwehliseni amazinga e-cholesterol ngezindlela ezahlukahlukene. Abanye baletha i-fiber encibilikayo ebopha i-cholesterol kanye nezandulela zayo kufayela le- uhlelo lokugaya ukudla futhi ‘uhudulele’ lezi zinto emzimbeni ngaphambi kokuba zisakaze. Eminye imifino equkethe ama-sterols nama-stanols izosiza ukuvimba umzimba ekutholeni i-cholesterol.

Ake sibheke okunye kokudla okusiza ukwehlisa amazinga e-cholesterol.

1. Ama-alimondi

Ama-alimondi agcwele amafutha e-monounsaturated anempilo yenhliziyo, amafutha e-polyunsaturated kanye ne-fiber esiza ukwandisa i-cholesterol enhle ne-cholesterol ephansi ephansi. Ucwaningo luthole ukuthi ukusetshenziswa kwama-alimondi nsuku zonke kuzosiza ukunciphisa amazinga e-LDL cholesterol ngamaphesenti amathathu kuya kwayi-19 [5] . Ama-alimondi awukudla okulula kokudla okulula, futhi ungakufaka kuwo amasaladi ne-oatmeal .

2. Isoya

Abantu abahlushwa i-cholesterol ephezulu bangangeza ubhontshisi wesoya ekudleni kwabo, njengoba kunothe ngamaphrotheni ezitshalo. Iqukethe amazinga aphezulu wamafutha we-polyunsaturated, amavithamini, amaminerali kanye ne-fiber engasiza ukwehlisa i-cholesterol embi. Ukudla 1 kuya ku-2 servings wezinyosi zesoya nsuku zonke kungasiza ukukuvikela ezifweni zenhliziyo [6] . Imidumba efana nobhontshisi, uphizi namalenti nayo ilungele i-cholesterol.

3. Amafilakisi

Ama-flaxseeds aqukethe i-fiber encibilikayo, i-lignans, ne-omega 3 fatty acids. Ngokuya kocwaningo lweNutrition and Metabolism, isiphuzo esinefilakisi singanciphisa inani eliphelele le-cholesterol ne-LDL cholesterol ngamaphesenti ayi-12 no-15%, ngokulandelana [7] . Ucwaningo oluningi lukhombisa lokho kudla ifilakisi nsuku zonke inganciphisa inani eliphelele le-cholesterol namazinga aphansi e-lipoprotein cholesterol.

4. Imbewu yeFenugreek

Imbewu ye-Fenugreek, eyaziwa nangokuthi imbewu ye-methi, inezinto zokwelapha futhi ingumthombo omuhle wezinto ezilwa nokuvuvukala, i-antioxidant, kanye ne-anti-diabetic. Isakhi esiyinhloko e-fenugreek esibizwa ngama-saponins sidlala indima ekwehliseni i-cholesterol ye-LDL [8] . Qeda ½ ku 1 ithisipuni wembewu yefenugreek nsuku zonke .

5. Imbewu yekoriyanderi

Imbewu ye-Coriander noma imbewu ye-dhaniya isetshenzisiwe emithini ye-Ayurvedic kusukela ezikhathini zasendulo [9] . Ngokuya ngocwaningo, imbewu ye-coriander ingasiza ukwehlisa amazinga we-cholesterol amabi kanye ne-triglyceride kakhulu. Bilisa izipuni ezimbili zembewu ye-coriander engilazini yamanzi, hluza i-decoction ngemuva kokupholisa bese uyiphuza kabili ngosuku.

6. Psyllium khumbula

I-Psyllium husk ingumthombo ocebile we-fiber encibilikayo esiza ukwehlisa kakhulu i-LDL cholesterol. Ngokusho kocwaningo, abantu abane-LDL cholesterol egxile phakathi kuka-3.36 no-4.91 mmol / L banikezwe u-5.1 g we-psyllium husk amasonto angama-26. Umphumela ukhombise ukugxila kwe-LDL cholesterol ephansi [10] . Inani elidingekayo ukwehlisa i-cholesterol ngu 10 kuya ku-20 amagremu ikhoba le-psyllium usuku .

Qaphela : I-Psyllium ijwayele ukuthathwa kathathu ngosuku, ngaphambi nje kokudla ngakunye, kungaba ngephilisi noma njengempuphu oyixuba namanzi noma ujusi.

7.Igalikhi

Ngaphandle kwenqwaba yezinzuzo zezempilo, lesi sipayisi / imbiza inenye yezinzuzo eziyinhloko zezempilo zikagalikhi ekwehliseni i-cholesterol. Ukukhishwa kukagalikhi kungasiza ukunciphisa inani eliphelele le-cholesterol, futhi amazinga nezifundo ze-LDL kufakazele ukuthi ukudla igalikhi nsuku zonke izinyanga ezimbili kuzokwehlisa amazinga e-cholesterol futhi kwehlise ingozi yesifo senhliziyo [ishumi nanye] . Ngabe ½ ku-1 clove kagalikhi nsuku zonke ungayifaka kuma-curries, imifino ethosiwe noma isobho.

Qaphela Izithako ze-garlic negalikhi kufanele zigwenywe ngaphambi kokuhlinzwa futhi akufanele zithathwe kanye nemithi yokuncipha kwegazi.

8. IBasil eNgcwele

I-basil engcwele , evame ukubizwa nge-tulsi e-India, inezinto eziningi zokwelapha, kufaka phakathi i-antioxidant, anti-inflammatory, anti-diabetic, ne-anti-hypercholesterolemia anticarcinogenic, njalonjalo. Ucwaningo lukhombisa ukuthi i-tulsi ivimbela i-atherosclerosis emithanjeni yegazi, edalwa ngenxa ye-cholesterol ephezulu [12] . Phuza itiye le-tulsi nsuku zonke noma uhlafune amaqabunga ambalwa e-tulsi.

9. Amagilebhisi

Abantu abahlushwa amazinga aphezulu e-cholesterol bangadla izithelo zomvini. Ziqukethe i-fiber encibilikayo futhi icebile ku-pectin okuyingxenye enciphisa i-cholesterol. Ucwaningo lukhombisile ukuthi ukudla isithelo samagilebhisi esisodwa esibomvu nsuku zonke inyanga ingasiza ukwehlisa i-cholesterol ye-LDL ngamaphesenti angama-20 [13] . Ukudla amajikijolo namagilebhisi nakho kuyindlela enhle yokwehlisa amazinga e-cholesterol.

10. Ukwatapheya

Ukwatapheya ungumthombo omuhle kakhulu wamafutha e-monounsaturated angasiza ukwehlisa i-cholesterol ye-LDL futhi akhuphule i-cholesterol enhle. Ukwatapheya ucebile ngamavithamini B-complex, uvithamini K, namaminerali amaningana. Izithelo futhi ziqukethe ama-sterol ezitshalo anezinto zokwehlisa i-cholesterol [14] . Faka Av ukwatapheya ukwenza amasaladi, ukugcobisa noma ukudla isithelo njengoba sinjalo.

11. Isipinashi

Isipinashi iqukethe i-lutein, into esiza ukwehlisa i-cholesterol emzimbeni. Le lutein ibuye isize ukuvimbela ukuhlaselwa yinhliziyo ngokusiza izindonga zomthambo ukuqeda abahlaseli be-cholesterol ababangela ukuvaleka [ishumi nanhlanu] . Ngenkathi yonke imifino iqukethe i-cholesterol eyehlisa i-fiber, kepha isipinashi ngumthombo omuhle kakhulu. Qeda 1 inkomishi yesipinashi nsuku zonke .

12. Chocolate Emnyama

Ubuwazi ukuthi ukudla ushokoledi omnyama kungasiza ukunciphisa i-cholesterol ephezulu? Inganciphisa ngempumelelo i-cholesterol embi futhi inyuse izinga elihle le-cholesterol egazini. Ingxenye ebizwa ngokuthi i-theobromine ekhona ngoshokoledi omnyama ikakhulu ibhekene nomphumela wayo wokukhulisa i-cholesterol ye-HDL [16] .

13. Uhayayi

I-oatmeal ukudla kwasekuseni okudumile futhi kuyalulekwa kubantu abanamazinga aphezulu e-cholesterol. Ukuba nayo nsuku zonke kukhonjisiwe ukwehlisa izinga eliphakeme le-cholesterol. Okuqukethwe kwefayibha ephezulu encibilikayo ekhona ku-oatmeal kusiza ukwehlisa i-cholesterol embi (LDL). I-fiber inciphisa ukumuncwa kwe-cholesterol embi egazini lakho, ngaleyo ndlela inciphise ingozi yesifo senhliziyo [17] . Ungafaka futhi ibhali ekudleni kwakho kokuphathwa kwe-cholesterol.

14. Salmon

I-Salmon ine-omega-3 fatty acids ebizwa nge-EPA ne-DHA, evikela i-cholesterol ephezulu. I-Salmon isiza ukwehlisa ama-triglycerides futhi ithuthukise i-cholesterol ye-HDL kancane, ngaleyo ndlela yehlise ubungozi besifo senhliziyo. Sebenzisa okungenani Izinsiza ezi-2 salmon masonto onke ukusiza ukugcina inhliziyo yakho iphilile. Izinhlanzi ezinamafutha, njenge-mackerel, ziyasiza ne-cholesterol [18] .

15. Ijusi le-Orenji

iwolintshi izithelo kungenye yokudla okuphezulu okungasiza ukwehlisa i-cholesterol ephezulu. Abaphenyi bathola ukuthi ijusi lewolintshi lenza ngcono amaphrofayili egazi e-lipid kubantu abane-cholesterol ephezulu ngenxa yokuba khona kukavithamini C, i-folate kanye ne-flavonoids kumawolintshi [19] . Ungakwazi baphuze ingilazi ye ijusi le-orange elisanda kwenziwa ngenkathi sidla isidlo sasekuseni.

Qaphela : Amajusi ewolintshi athengwe ezitolo awasizi ukwehlisa i-cholesterol.

16. Itiye Eliluhlaza

Ukuphuza itiye eliluhlaza nsuku zonke kuzosiza ukunciphisa i-cholesterol embi. Isiphuzo esinempilo sinezakhi eziningi ezivimbela ukumuncwa kwe-cholesterol emgudwini wokugaya ukudla futhi zisize ekuphumeni kwayo. Ngaphezu kwalokho, itiye eliluhlaza kunezinye izinzuzo zezempilo futhi - njengokuvimbela ukwakheka kocwecwe emithanjeni yegazi. Phuza izinkomishi ezi-3 kuya kwezi-4 zetiye eliluhlaza nsuku zonke [amashumi amabili] .

17. Amafutha Omnqumo

Amafutha e-Olive uwoyela onempilo ocebile ngamafutha e-monounsaturated asiza ukwehlisa amazinga aphezulu e-cholesterol [amashumi amabili nanye] . Ukungeza amafutha omnqumo ekudleni kwakho kuzonciphisa ubungozi besifo senhliziyo nesifo sohlangothi. Amafutha omnqumo nawo anothe ngo-vitamin E olungele impilo yakho yonke. Sebenzisa amafutha omnqumo ngenkathi upheka ukudla noma uwasebenzise njengokugqoka isaladi okuphelele futhi.

18. I-Virgin Coconut Oil

Izakhi ze-polyphenol ezisebenza ngokwe-biologically ezikhona ku-oyela kukholakala ukuthi ziyasiza ekwehliseni amazinga e-cholesterol esewonke, i-triglycerides, i-phospholipids ne-LDL. Kuyaziwa ukuthi kunomphumela ongcono kunowoyela we-copra ojwayelekile [22] . Kodwa-ke, hlala udle ngamanani alinganiselwe.

19. Beetroot + Carrot + Apple + Ginger

I-Beetroot ingenye yama-superfoods alayishwe amavithamini amaningi nezakhamzimba. Kunezinzuzo eziningi zezempilo zale mifino ebomvu enamanzi. Isibonelo, u-beetroot ukhipha isibindi esihlanza umzimba wethu ngokuxubha ubuthi, kuthuthukisa ukubalwa kwegazi futhi okubaluleke kakhulu, kuvimbela amathuba okushaywa yinhliziyo [2. 3] .

Ngokusho kwabaphenyi, ujusi webhitrudi ungakuvikela ezifweni zenhliziyo nemithambo yegazi njengoba wehlisa amazinga e-LDL (cholesterol embi) emzimbeni. Le jusi ebomvu nayo icebile ngensimbi, ngaleyo ndlela yakha i-hemoglobin eningi emzimbeni.

Iresiphi yejusi le-beetroot yokwehlisa i-cholesterol embi:

Khonza: 2 Isikhathi sokulungiselela: imizuzu emi-5

Izithako

I-Beetroot- 1 isike yaba yizicucu (ezingafakwanga)
Izaqathe- 2-3 uthathe izingcezu (ezingafakwanga)
I-Apple- 1 isike yaba yizicucu (ezingafakwanga)
I-Ginger- & frac12 intshi (ehlutshiwe)
Upelepele omnyama- 1tsp
Usawoti - 1 ingcosana
Iqhwa elichoboziwe- ukukhonza

Izikhombisi-ndlela

Gaya isithombo sebhitrudi, izaqathe, ujinja ne-apula ndawonye.
Faka amanzi amancane uma kudingeka.
Hlunga ijusi usebenzisa isihluzo.
Fafaza impuphu emnyama nosawoti. Hlanganisa ngesipuni.
Faka iqhwa elichoboziwe engilazini bese uthela ijusi.
Yiphake ibanda.

20. I-Orange + Ubhanana + uPapaya

Izithelo ezithile zingasiza ekulawuleni amazinga akho aphezulu e-cholesterol. Isibonelo, i-orange, ubhanana kanye nepopo kuyasebenza ekulawuleni amazinga amabi we-cholesterol. Lezi zithelo ziwumthombo ocebile kavithamini C, i-fiber ne-iron okuthuthukisa ukuhamba kwegazi nokushisa i-cholesterol [24] .

Iresiphi yejusi le-orenji, ubhanana kanye nopopo we-cholesterol ephezulu

Khonza: 2 Isikhathi sokulungiselela: imizuzu emi-5

Izithako

I-Orange- 2 (ihlukanisiwe)
I-Papaya - 1 inkomishi (ehlutshiwe futhi inqunywe)
Ubhanana- 2 (uhlutshiwe wanqunywa)
Iqhwa elichoboziwe- ukukhonza

Izikhombisi-ndlela

Blend orange and papaya.
Sebenzisa amanzi amancane uma kudingeka.
Hlunga ngosizo lwesisefo noma indwangu ehlanzekile yemisipha.
Faka iqhwa elichoboziwe engilazini bese uthela ijusi.
Khonza ngokushesha.

Ngaphandle kokudla okukhulunywe ngenhla, le mifino, izithelo, izinongo namakhambi kungasiza ekwehliseni amazinga e-cholesterol [25] :

Isiphepho
U-anyanini
Ukukhishwa kwe-Yarrow
Ukukhishwa kweqabunga le-artichoke
Imifino yeCollard
Shitake mushroom
Izinhlamvu eziphelele

Encwadini Yokugcina ...

Kunconywa ukuthi umuntu ngamunye adle okungenani ama-gramu angama-300 yemifino kanye no-100 amagremu ezithelo nsuku zonke. Ukushintsha ukudla okudlayo kungasiza ukwehlisa i-cholesterol yakho futhi kuthuthukise inani lamafutha egazini lakho.