Ezintlanu zokuqinisekisa amanqanaba e-cholesterol alungeleleneyo

Ezintlanu zokuqinisekisa amanqanaba e-cholesterol alungeleleneyo

Umzimba womntu ufuna i<em>cholesterol ukuze wakhe iiseli neencindi zamadlala ezisempilweni uze wenze imisebenzi ethile ebalulekileyo, kodwa kubalulekile ukuba umntu awazi amanqanaba e<em>cholesterol yakhe ukuze azazi iingozi zesifo sentliziyo.

Amanqanaba echolesterol emzimbeni aziwa ngokuba yicholesterol elungileyo (HDL) kunye necholesterol embi (LDL) Amanqanaba aphezulu kakhulu echolesterol emzimbeni anokungena eludongeni lwemithambo kwaye enze idiphozithi eqinileyo ekhokelela kwisifo sentliziyo. Ke ngoko, ngokwento epapashwe yiwebhusayithi yeJagran, iingcali zincoma utshintsho oluthile lwendlela yokuphila ukuze kuqinisekiswe amanqanaba alungeleleneyo e-cholesterol, ngolu hlobo lulandelayo:

1. Ukunciphisa amafutha ahluthayo

Amafutha ahluthayo abizwa ngokuba "ngamafutha amabi" kwaye afumaneka kukutya kwezilwanyana ezifana nenyama yenkomo, inkukhu, kunye neemveliso zobisi ezityebileyo. Ngokutsho kwewebhusayithi yeMayo Clinic, amafutha ahluthayo anokunyusa i-cholesterol epheleleyo emzimbeni, ngoko ke ukunciphisa ukusetyenziswa kwamafutha ahluthayo kunokunciphisa i-low-density lipoprotein (LDL) cholesterol, eyona cholesterol "embi".

2. Yandisa ifayibha enyibilikayo

Ifiber enyibilikayo inyibilika lula emanzini kwaye iphinda iqhekeke ibe yinto efana nejeli kwikholoni.Inokunciphisa ukufunxwa kwe cholesterol egazini.Eminye yemithombo yokutya yefiber enyibilikayo ibandakanya iimbotyi,ibhali,apile,oats,avocado. , i-broccoli, imbewu ye-chia, kunye nebhatata.

3. Iprotheni yeWhey

Iprotein yeWhey ifumaneka kwi-whey, inxalenye yobisi enamanzi eyahlula kwi-currds xa kusenziwa isonka samasi. Ngokutsho kwewebhusayithi yeMayo Clinic, ukuthatha iprotheni ye-whey njengesongezelelo sesondlo kunciphisa i-cholesterol eyingozi kunye ne-cholesterol epheleleyo, kunye noxinzelelo lwegazi.

4. Omega-3 fatty acids

I-Omega-3 fatty acids, eyaziwa ngokuba ngamafutha anempilo, zizondlo ezisempilweni ngokumangalisayo ekufuneka zibe yinxalenye yokutya kwakho kwemihla ngemihla. Iwebhusayithi yeCleveland Clinic ichaza ukuba i-omega-3 fatty acids inceda amanqanaba e-triglyceride ephantsi.

Ukuba ne-triglycerides eninzi egazini (hypertriglyceridemia) kwandisa umngcipheko we-atherosclerosis kwaye, ngale nto, inokunyusa umngcipheko wesifo senhliziyo kunye nesifo.

5. Ukuphelisa amafutha

Ukutya okuphezulu kwi-trans fats kwandisa ingozi yesifo senhliziyo, esibulala izigidi zabantu abadala kwihlabathi jikelele. Ngokwento epapashwe yiwebhusayithi yeMayo Clinic, okukhona umntu esitya amafutha amaninzi, ingozi enkulu yesifo senhliziyo.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023