Iingcebiso ezi-6 zokwehlisa iCholesterol engalunganga

Umxholo

• 1. Yenza umthambo rhoqo
• 2.Yandisa ukutya kwefayibha
• 3. Sela iti emnyama yonke imihla
• 4. Khetha amafutha asempilweni
• 5. Yitya ikonofile eninzi
• 6. Sela ijusi yesityalo seqanda
• Jonga ividiyo kunye nazo zonke iingcebiso ezivela kwisondlo sethu, ukunceda ukulwa neecholesterol ephezulu:

I-Triglycerides kunye ne-cholesterol embi, ekwabizwa ngokuba yi-LDL, zezona zinto zingumthombo wamafutha ajikeleza egazini. Ke ngoko, xa uxinzelelo lwecholesterol egazini liphezulu kakhulu, ngexabiso le-LDL eyi-130 mg / dL okanye nangaphezulu, inokubangela ukuvaleka kwenqanawa yegazi, inyuse umngcipheko wesifo sentliziyo njengoxinzelelo lwegazi oluphezulu, infarction kunye nokuba, Stroke .

Uninzi lwabantu, amanqanaba aphezulu e-cholesterol ngenxa yokutya okunotyebileyo kumanqatha anelisiweyo kunye ne-hydrogenated kunye nendlela yokuphila, ngenxa yoko utshintsho olulula kwimikhwa yemihla ngemihla lubalulekile ekwehliseni icholesterol.

1. Yenza umthambo rhoqo

Ukuzivocavoca kweerobic njengokuqubha, ukubaleka, ukuhamba, ukuhamba ngamanzi okanye ukuhamba ngebhayisikile, zezona zikhetho zibalaseleyo zokunciphisa i-cholesterol egazini kwaye, ke, kuya kufuneka uyenze okungenani imizuzu engama-30, amaxesha amathathu ngeveki, okanye ube neziphumo ezingcono, umthambo yonke imihla. Jonga ukuba yeyiphi imithambo ye-aerobic yokwenza ekhaya.

Umntu kufuneka azame ukuzivocavoca kakhulu ngaphandle kangangoko, ukuze afumane ukukhanya kwelanga okuthi, ngexabiso elifanelekileyo kuncede umzimba ukuphelisa i-cholesterol, ukuthoba amanqanaba ayo.

2.Yandisa ukutya kwefayibha

Ukutya okunokutya okunotye kwifibha enyibilikayo, njengomgubo we-oat kunye ne-bran, ibhali kunye nemidumba, kuyanceda ukufunxa i-cholesterol egqithisileyo emathunjini kunye nokususa emzimbeni. Kuya kufuneka utye ubuncinci malunga nokutya okuhlanu kwemifuno kunye neziqhamo ngemini, ezinje ngeeapile, iipesika, iibhanana, iimbotyi eziluhlaza okanye isipinatshi, eziphakamileyo kakhulu kwifayibha. Bona ukutya okune-fiber eninzi.

3. Sela iti emnyama yonke imihla

Iti emnyama inokwakhiwa kwayo itine, efanayo necaffeine kwaye, ke, iyanceda ukulwa iipleyiti ezinamafutha omzimba, ke sela iikomityi ezi-3 ngosuku. Nangona kunjalo, abasetyhini abakhulelweyo kunye nabantu abanezithintelo kwezonyango kwi-caffeine akufuneki basebenzise le ti. Funda zonke izibonelelo zeti emnyama.

4. Khetha amafutha asempilweni

Amafutha agcweleyo, akhoyo kwibhotolo, ibhekoni okanye ibologna kunye namafutha e-hydrogenated, akhoyo kwimargarine, isinqumelo kunye nokutya okuninzi okusetyenzisiweyo, kuphakamisa amanqanaba e-cholesterol ye-LDL. Nangona kunjalo, amafutha asempilweni, njengamafutha e-monounsaturated kwi-oyile ye-olive eyintombi kunye ne-omega-3 fatty acids, anciphisa i-cholesterol embi kwaye andise i-cholesterol elungileyo.

Ke, umntu uhlala ekhetha ioyile eyongezelelweyo ye-oliva yokupheka okanye isaladi zokwenza isinongo umzekelo kwaye umntu kufuneka atye idosi enye yemihla ngemihla yokutya okutyebileyo kwi-omega-3, enjengeentlanzi, amandongomane kunye nembewu yeflakisi. Bona ngakumbi ukutya oku-omega-3.

5. Yitya ikonofile eninzi

I-Garlic, ukongeza kumanqanaba okunciphisa i-cholesterol ye-LDL, ikwonyusa amanqanaba e-cholesterol ye-HDL, eyi-cholesterol elungileyo. I-clove enye yegalikhi ngosuku ihlala yanele ukunceda ukulawula amanqanaba e-cholesterol. Bona ngakumbi malunga nezibonelelo zegalikhi.

6. Sela ijusi yesityalo seqanda

Ijusi ye-eggplant sisixhobo esihle kakhulu sasekhaya se-cholesterol ephezulu, equlathe umxholo ophezulu wezinto ezichasene ne-antioxidant, ngakumbi kulusu. Ke ngoko, ayifanele isuswe xa kulungiswa ijusi. Nantsi indlela yokwenza le jusi.

Ungasitya isityalo seqanda ngezinye iindlela, nokuba zibilisiwe okanye zosiwe, ukuze ukhusele isibindi okanye usebenzise isitshalo seqanda kwiifomsile.

Jonga ividiyo kunye nazo zonke iingcebiso ezivela kwisondlo sethu, ukunceda ukulwa neecholesterol ephezulu: