Tse hlano ho netefatsa maemo a k'holeseterole a leka-lekaneng

Tse hlano ho netefatsa maemo a k'holeseterole a leka-lekaneng

’Mele oa motho o hloka k’holeseterole ho haha ​​lisele le lihomone tse phetseng hantle le ho etsa mesebetsi e itseng ea bohlokoa, empa ke habohlokoa hore motho a tsebe boemo ba k’holeseterole ea hae e le hore a hlokomele likotsi tsa lefu la pelo.

Maemo a k’holeseterole ’meleng a tsejoa e le k’holeseterole e ntle (HDL) le cholesterol e mpe (LDL). Ka hona, ho latela se phatlalalitsoeng ke webosaete ea Jagran, litsebi li khothaletsa liphetoho tse ling tsa bophelo ho netefatsa maemo a leka-lekaneng a cholesterol, ka tsela e latelang:

1. Fokotsa mafura a mangata

Mafura a mafura a bitsoa "mafura a mabe" 'me a fumanoa lijong tsa liphoofolo tse kang nama ea khomo, ea likhoho le lihlahisoa tsa lebese tse nang le mafura a mangata. Ho ea ka websaeteng ea Mayo Clinic, mafura a mafura a ka phahamisa k'holeseterole e feletseng 'meleng, kahoo ho fokotsa ho sebelisoa ha mafura a mangata ho ka fokotsa k'holeseterole e "mpe" e tlaase-density lipoprotein (LDL).

2. Eketsa fiber e qhibilihang

Fiber e qhibilihang e qhibiliha ha bonolo ka metsing 'me e boetse e robeha ho ba ntho e kang gel ka har'a kolone e ka fokotsa ho monya ha k'holeseterole maling. , broccoli, peo ea chia, le litapole tse monate.

3. Protheine ea Whey

Whey protheine e fumanoa ho whey, karolo ea metsi ea lebese e arohanang le curds ha ho etsoa chisi Protheine ea Whey e eketsa lijo tse nang le phepo e nepahetseng 'me e na le melemo e tsotehang tsamaisong ea' mele ea ho itšireletsa mafung. Ho ea ka sebaka sa marang-rang sa Mayo Clinic, ho nka protheine ea whey e le tlatsetso ea phepo ho fokotsa cholesterol e kotsi le cholesterol eohle, hammoho le khatello ea mali.

4. Omega-3 fatty acids

Omega-3 fatty acids, e tsejoang e le mafura a phetseng hantle, ke limatlafatsi tse phetseng hantle tse lokelang ho ba karolo ea lijo tsa hau tsa letsatsi le letsatsi. Webosaete ea Cleveland Clinic e hlalosa hore omega-3 fatty acids e thusa ho theola maemo a triglyceride.

Ho ba le li-triglycerides tse ngata maling (hypertriglyceridemia) ho eketsa kotsi ea lefu la atherosclerosis, 'me ka sena, ho ka eketsa kotsi ea lefu la pelo le stroke.

5. Felisa mafura a mafura

Lijo tse nang le mafura a mangata li eketsa kotsi ea lefu la pelo, le bolaeang batho ba baholo ba limilione lefatšeng ka bophara. Ho ea ka se phatlalalitsoeng ke websaeteng ea Mayo Clinic, ha motho a ja mafura a mangata, kotsi ea lefu la pelo le methapo ea pelo e eketseha.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023