Iingcebiso ezi-4 zokunyusa iCholesterol elungileyo

Umxholo

• 1. Yenza umthambo rhoqo
• 2. Yiba nokutya okwaneleyo
• 3. Kunqande ukusela iziselo ezinxilisayo
• 4. Qhagamshelana nogqirha wezentliziyo
• Jonga ukuba ukutya kufuneka kube njani ukulawula i-cholesterol ngokubukela ividiyo:

Ukugcina amanqanaba amahle e-cholesterol, ekwabizwa ngokuba yi-HDL, ngaphezulu kwe-60 mg / dL kubalulekile ukunciphisa umngcipheko wezifo zentliziyo, ezinje nge-atherosclerosis, isifo sentliziyo kunye nokubetha, kuba nokuba i-cholesterol embi ikumanqanaba aqhelekileyo, ukuba ne-cholesterol esezantsi kwandisa umngcipheko kwezi ngxaki.

Ke, ukwandisa amanqanaba e-cholesterol ye-HDL egazini, iindlela ezine ezibalulekileyo zezi:

1. Yenza umthambo rhoqo

Ukuzivocavoca iAerobic njengokuhamba, ukubaleka, ukuqubha okanye ukuhamba ngebhayisikile zezona ndlela zokonyusa amanqanaba e-cholesterol elungileyo egazini. Kuyacetyiswa ukuba wenze ubuncinci imizuzu engama-30 yokuzilolonga kathathu ngeveki okanye, ukuphucula iziphumo, iyure e-1 yokuzilolonga yonke imihla.

Ngexesha lokuzilolonga, izinga lokubetha kwentliziyo yakho kufuneka lihlale liphezulu kwaye uphefumla kancinci, yiyo loo nto nabo bahamba kakhulu kwaye benobomi obusebenzayo, kufuneka babekele bucala ixesha elithile lokwenza umthambo nokunyanzela umzimba ngakumbi. Jonga ukuba yeyiphi eyona mithambo ilungileyo yokunciphisa i-cholesterol embi kunye nokwandisa i-cholesterol elungileyo kwi: Eyona mithambo ilungileyo yokunciphisa umzimba

2. Yiba nokutya okwaneleyo

Ukutya inani elifanelekileyo lamafutha kukulungele ukugcina i-cholesterol ihlolwe, kwaye ezinye izicwangciso zokutya zokunyusa i-HDL zi:

• Yitya ukutya okune-omega 3, efana nesardadi, itrout, ikhowudi kunye netyhuna;
• Sebenzisa imifuno kwisidlo sasemini kunye nesangokuhlwa;
• Khetha ukutya okupheleleyo, okunje ngesonka, iicookies kunye nerayisi emdaka;
• Sebenzisa okungenani iziqhamo ezi-2 ngosuku, ngokukhethekileyo nge-peel kunye ne-bagasse;
• Yitya imithombo elungileyo yeoyile, enje ngeminquma, ioyile ye-olive, iavokhado, iflakisi, i-chia, amandongomane, i-chestnuts kunye nembewu kajongilanga.

Ukongeza, kubalulekile ukuthintela ukutya okucociweyo okuneswekile kunye namafutha, njenge soseji, isoseji, ibhekoni, iibhiskithi ezihlohliweyo, ukutya okungumkhenkce, ukutya okukhawulezayo, iziselo ezihlwahlwazayo kunye neencindi ezilungiselelwe ukuselwa. Jonga amanye amayeza asekhaya ukunciphisa i-cholesterol.

3. Kunqande ukusela iziselo ezinxilisayo

Ukusela kakhulu iziselo ezinxilisayo kwandisa i-cholesterol embi kunye nokunciphisa i-cholesterol elungileyo, ukongeza ekuziseni iikhalori ezingakumbi ekutyeni nasekuthandeni ukutyeba.

Nangona kunjalo, ukusetyenziswa kweedosi ezincinci zotywala ngemini kunokunceda ekunyuseni amanqanaba e-HDL egazini, kodwa esi siphumo sifunyanwa kuphela ukuba usetyenziso alukho ngaphezulu kweedosi ezi-2 ngosuku. Ngaphandle koku, abo bangenawo umkhwa wokusela iziselo ezinxilisayo akufuneki baqale ukusela ngenjongo yokulawula i-cholesterol kuba zikho ezinye iindlela ezikhuselekileyo zokunyusa i-cholesterol elungileyo, njengokutya nokuzilolonga. Khangela ukuba ungadla malini kuhlobo ngalunye lwesiselo esinxilisayo.

4. Qhagamshelana nogqirha wezentliziyo

I-cardiologist kufuneka ifunwe ikakhulu kwiimeko zokutyeba kakhulu, ukutya okungalunganga kunye nembali yezifo zentliziyo kusapho, njengoko ezi mpawu zikhokelela kumngcipheko omkhulu wokuba neengxaki zentliziyo kunye nokusasazeka okungahambi kakuhle.

Ngokweziphumo zovavanyo, ugqirha usenokubonisa amayeza anokunyusa i-HDL cholesterol, isenzo esiqhele ukusetyenziswa xa i-cholesterol embi iphezulu, kuba xa kuphela i-cholesterol elungileyo isezantsi, ukusetyenziswa kweziyobisi akusoloko kuyimfuneko.

Ukongeza, amayeza athile anjengeBromazepam kunye neAlprazolam anokunciphisa uxinzelelo lwe-cholesterol ye-HDL egazini ngenxa yempembelelo esecaleni, ke kuyafuneka ukuba kuvavanywe kwaye uthethe nogqirha malunga nokwenzeka kokutshintsha amayeza ukuze enze elinye ungalimazi amanqanaba e-cholesterol.

Jonga ukuba ukutya kufuneka kube njani ukulawula i-cholesterol ngokubukela ividiyo: