Ezinhlanu zokuqinisekisa amazinga e-cholesterol alinganiselayo

Ezinhlanu zokuqinisekisa amazinga e-cholesterol alinganiselayo

Umzimba womuntu udinga i-cholesterol ukuze wakhe amangqamuzana namahomoni anempilo futhi wenze imisebenzi ethile ebalulekile, kodwa kubalulekile ngomuntu ukwazi amazinga e-cholesterol yakhe ukuze aqaphele ubungozi besifo senhliziyo.

Amazinga e-cholesterol emzimbeni aziwa ngokuthi i-cholesterol enhle (HDL) kanye ne-cholesterol embi (LDL) Amazinga aphezulu kakhulu e-cholesterol emzimbeni angangena odongeni lwemithambo futhi akhe ama-deposits aqinile aholela esifweni senhliziyo. Ngakho-ke, ngokwalokho okushicilelwe iwebhusayithi ye-Jagran, ochwepheshe batusa izinguquko ezithile zendlela yokuphila ukuze kuqinisekiswe amazinga alinganiselayo e-cholesterol, kanje:

1. Yehlisa amafutha agcwele

Amafutha asuthisiwe abizwa ngokuthi “amafutha amabi” futhi atholakala ekudleni kwezilwane okufana nenyama yenkomo, izinkukhu, kanye nemikhiqizo yobisi enamafutha agcwele. Ngokusho kwewebhusayithi yeMayo Clinic, amafutha agcwele angakhuphula i-cholesterol ephelele emzimbeni, ngakho ukunciphisa ukusetshenziswa kwamafutha agcwele kunganciphisa i-low-density lipoprotein (LDL) cholesterol, okuyi-cholesterol "embi".

2. Khulisa i-fiber encibilikayo

Ifayibha encibilikayo incibilika kalula emanzini futhi iphinde yehle ibe into efana nejeli kukholoni. Inganciphisa ukumuncwa kwe-cholesterol egazini.Eminye yemithombo yokudla engcono kakhulu yefiber encibilikayo ihlanganisa ubhontshisi, ibhali, ama-apula, i-oats, ukwatapheya. , i-broccoli, imbewu ye-chia, nobhatata.

3. Whey protein

Iprotein ye-Whey itholakala ku-whey, ingxenye yobisi enamanzi ehlukana nama-curd lapho kwenziwa ushizi. Ngokusho kwewebhusayithi ye-Mayo Clinic, ukuthatha amaprotheni e-whey njengesengezo sokudla okunempilo kunciphisa kokubili i-cholesterol eyingozi kanye ne-cholesterol ephelele, kanye nomfutho wegazi.

4. Omega-3 fatty acids

Ama-Omega-3 fatty acids, aziwa ngokuthi amafutha anempilo, ayizakhi ezinempilo ngendlela emangalisayo okufanele zibe yingxenye yokudla kwakho kwansuku zonke. Iwebhusayithi yeCleveland Clinic ichaza ukuthi ama-omega-3 fatty acids asiza ukwehlisa amazinga e-triglyceride.

Ukuba nama-triglycerides amaningi egazini (hypertriglyceridemia) kwandisa ingozi ye-atherosclerosis futhi, ngalokhu, kungandisa ingozi yesifo senhliziyo nesifo sohlangothi.

5. Qeda amafutha aguquguqukayo

Ukudla okunamafutha amaningi kwandisa ingozi yesifo senhliziyo, esibulala izigidi zabantu abadala emhlabeni jikelele. Ngokwalokho okushicilelwe isizindalwazi seMayo Clinic, uma umuntu edla amafutha amaningi, makhulu amathuba okuba nesifo senhliziyo nemithambo yegazi.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023