Zvishanu kuve nechokwadi chekuenzanisa cholesterol mazinga

Zvishanu kuve nechokwadi chekuenzanisa cholesterol mazinga

Muviri wemunhu unoda cholesterol kuti uvake masero ane hutano nemahomoni uye kuita mamwe mabasa akakosha, asi zvakakosha kuti munhu azive mazinga ake echolesterol kuti azive njodzi dzehosha yemoyo.

Kuwanda kwecholesterol mumuviri kunozivikanwa nekunzi good cholesterol (HDL) nebad cholesterol (LDL).Kuwanda kwecholesterol mumuviri kunogona kupinda mumadziro etsinga zvoita madhipoziti akaomarara anoita kuti pave nechirwere chemoyo. Naizvozvo, maererano nezvakaburitswa newebhusaiti yeJagran, nyanzvi dzinokurudzira mamwe mararamiro ekuchinja kuti ave nechokwadi chechiyero checholesterol, sezvinotevera:

1. Deredza mafuta akazara

Mafuta akaguta anonzi "mafuta akaipa" uye anowanikwa muzvokudya zvemhuka zvakadai semombe, huku, uye zvigadzirwa zvemukaka zvakazara. Zvinoenderana newebhusaiti yeMayo Clinic, mafuta akazara anogona kukwidza cholesterol yakazara mumuviri, saka kuderedza kudyiwa kwemafuta akazara kunogona kuderedza yakaderera-density lipoprotein (LDL) cholesterol, inova "yakaipa" cholesterol.

2. Wedzera soluble fiber

Soluble fiber inonyungudika zviri nyore mumvura uyezve inoputsika kuita gel-sechinhu chiri mucolon.Inogona kuderedza kunyura kwecholesterol muropa.Zvimwe zvezvokudya zvakanakisa zvesoluble fiber zvinosanganisira bhinzi,barley,maapuro, oats,avocado. , broccoli, mbeu dzechia, uye mbatatisi.

3. Whey protein

Whey protein inowanikwa kubva ku whey, chikamu chemvura chemukaka chinopatsanura kubva kune mazamu pakugadzira cheese.Whey protein inowedzera kudya kwekudya uye ine mabhenefiti anoshamisa pane immune system. Zvinoenderana newebhusaiti yeMayo Clinic, kutora whey protein sekuwedzera kwekudya kunoderedza zvese zvinokuvadza cholesterol uye yakazara cholesterol, pamwe neBP.

4. Omega-3 fatty acids

Omega-3 fatty acids, inozivikanwa semafuta ane hutano, ine hutano hunoshamisa hune hutano hunofanirwa kuve chikamu chekudya kwako kwezuva nezuva. Webhusaiti yeCleveland Clinic inotsanangura kuti omega-3 fatty acids inobatsira kuderedza triglyceride mazinga.

Kuva ne triglycerides yakawandisa muropa (hypertriglyceridemia) inowedzera njodzi yeatherosclerosis uye, kuburikidza neizvi, inogona kuwedzera njodzi yechirwere chemoyo uye sitiroko.

5. Bvisa trans mafuta

Kudya kwakawanda mumafuta ekutengesa kunowedzera njodzi yechirwere chemoyo, icho chinouraya mamiriyoni evanhu vakuru pasi rose. Zvinoenderana nezvakadhindwa newebhusaiti yeMayo Clinic, iyo yakawanda trans mafuta inodya, inowedzera njodzi yechirwere chemoyo.

Maguy Farah's horoscope kufanotaura kwegore ra2023