6 iti yokunciphisa i-cholesterol

Umxholo

• 1. Iti artichoke
• 6. Iti ebomvu
• Ezinye iingcebiso zokunciphisa i-cholesterol

Eyona ndlela ilungileyo yokunciphisa i-cholesterol kukusela iti eyenziwe ngezityalo ezenza amayeza emini encedisa ukutshabalalisa umzimba kwaye ube neempawu ze-hypoglycemic ezinceda ukunciphisa amanqanaba e-cholesterol egazini, njengeti yeartichoke kunye neti yeqabane.

Kubalulekile ukuba ezi iti zithathwe phantsi kwesikhokelo sikagqirha kwaye akufuneki zithathe indawo yonyango olucetyiswayo, iyindlela nje yokongeza ukutya ekunciphiseni i-cholesterol, ekufuneka ibephantsi kumanqatha kunye neswekile, ukongeza ekusebenzeni komzimba rhoqo .

1. Iti artichoke

Iti eluhlaza ityebile kwiikatekini, i-flavonoids kunye nezinye izinto ezinento yokwenza ne-antioxidant enceda ukuthoba amanqanaba e-cholesterol embi, i-LDL, kunye ne-triglycerides egazini.

Indlela yokulungiselela nokuthatha: yongeza icephe eli-1 leti eluhlaza kwi-240 mL yamanzi abilayo kwaye mayime malunga nemizuzu eli-10. Ukuxinana kunye nokusela kufudumele ukuya kwiikomityi ezi-4 ngosuku phakathi kwesidlo.

Ukungqinelana: le iti akufuneki ityiwe ngexesha lokukhulelwa okanye lokuncancisa, ngabantu abaphuthelwe, isisu, izilonda kunye noxinzelelo lwegazi, njengoko ine-caffeine. Ukongeza, kufuneka ithintelwe ngabantu abathatha ii-anticoagulants kunye ne-hypothyroidism.

6. Iti ebomvu

Iti ebomvu, ekwabizwa ngokuba yi-pu-er, ukongeza ekubeni sisityebi kwii-antioxidants, ikwaqulathe ikhompawundi ebizwa ngokuba yi-theobromine, eyonyusa ukuphuma, ngendle, ye-cholesterol kunye nokukhuthaza utshintsho kwimetabolism yamafutha. Funda ngakumbi malunga neti ebomvu kunye nezibonelelo zayo.

Indlela yokulungiselela nokuthatha: Bilisa ilitha enye yamanzi, yongeza amacephe amabini etiyi ebomvu kwaye ugqume imizuzu eli-10. Emva koko thintela uze usele iikomityi ezintathu ngosuku.

Ukungqinelana: le ti ayifanelanga ukufunxwa ngabasetyhini abakhulelweyo okanye abancancisayo, ngabantu abanokungalali, i-gastritis, i-reflux yegastroesophageal, uxinzelelo lwegazi okanye iingxaki zentliziyo, kuba ine-caffeine.

Ezinye iingcebiso zokunciphisa i-cholesterol

Ukongeza kwiitayi, kubalulekile ukuba utshintshe imikhwa kunye nendlela yokuphila, enje:

• Yenza imisebenzi yomzimba, njengokuhamba, ukubaleka, ukukhwela ibhayisikile okanye ukuqubha, umzekelo, kangangemizuzu engama-45 malunga namaxesha ama-3 ukuya kwayi-4 ngeveki;
• Ukunciphisa ukusetyenziswa kwamafutha kunye nokutya okuqulathe, okufana nebhotolo, imajarini, ukutya okuthosiweyo, itshizi etyheli, iisoseji, itshizi cream, iisosi, imayonesi, phakathi kwezinye;
• Nciphisa ukusetyenziswa kweswekile nokutya okukuzo;
• Yandisa ukusetyenziswa kwamafutha alungileyo, zizityebi nge-omega-3 kunye namafutha awaneleyo, afana nesalmon, iavokhado, amandongomane, iimbewu, ioyile yomnquma kunye neflakisi;
• Yandisa ukusetyenziswa kwefayibha, ukungenisa iziqhamo ezi-3 ukuya kwezi-5 zeziqhamo kunye nemifuno ngemini, enceda ukunciphisa ukufunxeka kwamafutha kwinqanaba lamathumbu, ukuthanda ukunciphisa amanqanaba e-cholesterol;
• Sela isiselo se-eggplant ngeorenji ukuzila ukutya, njengoko kunjalo kwi-antioxidant ephezulu ekhetha ukupheliswa kwamanqatha afumaneka egazini.

Bona ngakumbi malunga nokuyeka ukutya ngenxa yecholesterol kule vidiyo ilandelayo: