Indlela yokunciphisa i-cholesterol kwiRamadan?

Indlela yokunciphisa i-cholesterol kwiRamadan?

Amanqanaba aphezulu e-cholesterol emzimbeni ngunobangela wokuxhalabisa abantu abaninzi ngenxa yeengxaki zempilo ezinzulu ezibangelayo ezinxulumene nesifo senhliziyo, ngakumbi kwinyanga yeRamadan kunye nenani elikhulu leedili zentsapho kunye nokulangazelela ukubonelela ngeentlobo ezahlukeneyo zokutya, kwaye ukuphelisa le nkxalabo, iingcali zezondlo zincomela utshintsho oluthile olulula lwendlela yokuphila enokuthi ilawule amazinga e-cholesterol emzimbeni.

Nazi iingcebiso ezi-5 ezilula ezibonelela nge-Eat Le, ngokusekelwe kwincoko kunye neengcali zezondlo uLaura Burak noLauren Manker, eziya kwenza inkqubo yokunciphisa i-cholesterol ibe lula kakhulu, kwaye zezi zilandelayo:

I-1- Gxila ekutyeni okunempilo, okunesondlo

UBurak uqinisekisa ukuba ukutya ukutya okunempilo okufana neziqhamo kunye nemifuno, amafutha anentliziyo enempilo efana namantongomane aluhlaza, i-avokhado, ioli yeoli, kunye neentlanzi ezinamafutha afana ne-salmon, ngokufanelekileyo kunceda ukunciphisa amanqanaba e-cholesterol eyingozi emzimbeni.

2- Oats

I-oats inoluhlu olude lwezibonelelo zempilo, njengoko inceda ekuphuculeni impilo yamathumbu, ukunciphisa ubunzima obugqithisileyo, ukuphucula ukumelana ne-insulin, kunye nokunceda ukunciphisa i-cholesterol, njengoko i-oats iqulethe i-fiber ebizwa ngokuba yi-beta-glucan, enceda kakhulu ekukhupheni i-cholesterol, ngokutsho. kwingcaphephe..

3- Kuphephe ukutya okugayiweyo kunye neswekile

Ngokuchasene noko abanye bakholelwayo, ukutya iswekile ngokugqithiseleyo kungunobangela omkhulu we-cholesterol ephezulu edityaniswe nesifo senhliziyo, ngoko ke izazi zezondlo zicebisa ukuba zihlale kude nokutya okucutshungulwayo kunye neelekese.

4- Yitya ivatala

I-Watermelon sesinye sezisombululo zomlingo zokunciphisa amanqanaba e-cholesterol emzimbeni, njengoko ingumthombo wendalo we-lycopene, i-carotenoid, ethi, xa ithathwa yonke imihla kwiidosi ezithile, inokunciphisa amanqanaba e-low-density lipoprotein cholesterol.

Kwaye ngokweziphumo zovavanyo lweklinikhi olupapashwe ngoPhuhliso lwangoku kwiZondlo, ukutya i-watermelon kuhambelana nokunciphisa i-cholesterol embi ye-LDL kunye nokuphucula i-cholesterol ye-HDL.

5- Ukutya amaqunube amaninzi

Amaqunube nawo ayindlela esempilweni, eswiti kwimpilo yentliziyo, njengoko izifundo zibonise ukuba ukutya amaqunube kunciphisa kakhulu amanqanaba e-cholesterol embi.