Ukugcina izinga lakho le-cholesterol, nazi lezi ziphuzo

Ukugcina izinga lakho le-cholesterol, nazi lezi ziphuzo

Abantu abaningi besaba amazinga aphezulu e-cholesterol ngoba abeka ingozi enkulu emzimbeni, okwandisa kakhulu ingozi yesifo senhliziyo nesifo sohlangothi.

Iningi le-cholesterol emizimbeni yethu i-low-density lipoprotein, ebizwa nangokuthi “i-cholesterol embi.” Amazinga aphezulu e-LDL anengozi eyengeziwe yokuba nesifo senhliziyo nesifo sohlangothi.

I-High-density lipoprotein (HDL) cholesterol, eyaziwa ngokuthi "i-cholesterol enhle," isiza ukunciphisa ingozi yesifo senhliziyo nesifo sohlangothi. Ukudla kudlala indima ebalulekile ekulawuleni i-cholesterol, njengoba kwenza nesifo sikashukela.

Okulandelayo yiziphuzo eziyisi-6 umuntu angaziphuza ukuze agcine amazinga e-cholesterol enempilo, ngokusho kombiko oshicilelwe yisizindalwazi sezokwelapha esikhethekile “impilo yami kuphela”.

1- Ikhofi

Ikhofi yisiphuzo esinenhlanganisela enhle yokunambitheka okumnandi, iphunga elimnandi, kanye nezinzuzo zezempilo. Phakathi kwezinye izinzuzo zekhofi ukwehlisa amazinga e-cholesterol

2- Iziphuzo ze-Oatmeal

Ungakwazi futhi ukuphuza iziphuzo ezenziwe nge-oatmeal ukuze wehlise amazinga e-cholesterol. I-Oats inothile nge-beta-glucan, exutshwa nosawoti we-bile ukwenza into efana nejeli esiswini, engavimbela umzimba ekumunceni i-cholesterol futhi yehlise amazinga e-cholesterol egazini. Kodwa ngenkathi ukhetha ama-oats afanele wesiphuzo sakho sasebusika, hlola ilebula ukuze ubone ukuthi aqukethe yini ama-beta-glucan.

3- Itiye eliluhlaza nelimnyama

Itiye eliluhlaza liqukethe ama-catechin namanye ama-antioxidants anganciphisa amazinga e-lipoprotein eyingozi noma ephansi kanye ne-cholesterol ephelele ngokwezinga elincane. Itiye elimnyama lingasiza futhi amazinga e-cholesterol ephansi. Lokhu ngokuyinhloko kungenxa yokuthi umzimba udonsa uketshezi oluhluke kanjani kuye ngokuqukethwe kwe-catechin yetiye.

4- Ubisi lwesoya

Ungakwazi futhi ukuphuza ubisi lwesoya esikhundleni sikakhilimu noma eminye imikhiqizo yobisi enamafutha amaningi ukuze usize ukwehlisa noma ukulawula amazinga e-cholesterol.

Ukunciphisa ingozi yesifo senhliziyo, i-Food and Drug Administration (FDA) incoma ukudla amagremu angu-25 weprotheni ye-soy ngosuku njengokudla okuphansi kwamafutha agcwele kanye ne-cholesterol. Ngaphezu kwalokho, kungcono ukudla ubhontshisi wesoya ongakacutshungulwa noma ogaywe kancane unoshukela, usawoti, noma amafutha omncanyana noma ongangeziwe.

5- Amajusi anothe ngama-antioxidants

Ukuphuza amajusi, ikakhulukazi lawo enziwe ngamajikijolo, nawo kusiza ekwehliseni amazinga e-cholesterol ngoba anothile ngama-antioxidants kanye ne-fiber esiza ukwehlisa amazinga e-cholesterol egazini. Isibonelo, i-antioxidant anthocyanins enamandla kumajikijolo inganciphisa amazinga e-cholesterol. Amajikijolo aqukethe ubuncane bekhalori namafutha. Ungahlanganisa amajikijolo amabili agcwele izandla ukwenza i-smoothie.

Ngaphandle kwamajikijolo, ungasebenzisa futhi amajusi enziwe ngobisi lwezitshalo. Izingxenye zobisi olusekelwe ezitshalweni zinamandla okunciphisa noma ukulawula amazinga e-cholesterol. Ungasebenzisa ubisi lwe-soy noma i-oat ukuze wenze i-smoothie enhle.

6- Ijusi katamatisi

I-Lycopene, egcwele utamatisi, inganciphisa i-cholesterol embi futhi inyuse amazinga e-lipid. I-Niacin ne-cholesterol eyehlisa i-cholesterol nayo igcwele ijusi katamatisi. Ngaphezu kwalokho, ucwaningo lubonisa ukuthi amajusi katamatisi akhulisa okuqukethwe kwe-lycopene esithelweni.

Okufanele ukuqaphele

Kubalulekile futhi ukwazi ukuthi yini okufanele uyigweme ukuze ugcine amazinga e-cholesterol enhle. Ikhofi noma itiye elinokhilimu owengeziwe, imikhiqizo yobisi enamafutha amaningi, iziphuzo ezinamafutha kakhukhunathi noma esundu, neziphuzo ezino-ayisikhilimu ngezinye zeziphuzo ezinamafutha agcwele amafutha okufanele zigwenywe abantu abafuna ukugcina amazinga e-cholesterol enempilo.

Iziphuzo ezinoshukela njengeziphuzo zezithelo, iziphuzo ezinikeza amandla kanye noshokoledi oshisayo nazo kufanele zigwenywe.

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