11 Ukutya okunciphisa iCholesterol

Umxholo

• Ukuphulukana ne-cholesterol, hayi incasa
• I-anyanisi emnandi, enukayo
• Ukuluma, ukulwa negalikhi
• Ikhowa elinamandla
• Iavokhado eyoyikekayo
• Ipepile enamandla
• I-Salsa, pico de gallo, kunye nokunye
• Iziqhamo ezinencasa
• Yhu amandongomane!
• Sebenzisa ingqiqo
• Yigcine intsha
• Iinkcukacha ezithe xaxe

Ukuphulukana ne-cholesterol, hayi incasa

Ngaba ugqirha wakho ukuxelele ukuba kufuneka wehlise icholesterol yakho? Indawo yokuqala ukujonga yiplate yakho. Ukuba uqhele ukutya iihamburger ezinencindi kunye nenkukhu eqhotsiweyo eyosiweyo, ingcinga yokutya okunempilo isenokungathandeki. Kodwa kuvela awunyanzelekanga ukuba ubingelele incasa ngokutya okungcono.

I-anyanisi emnandi, enukayo

Kutshanje kuye kwaboniswa ukuba ikhompawundi ebalulekileyo efumaneka kwi-anyanisi, i-quercetin, inceda ukuthoba i-cholesterol kwiintonga ezitya ukutya okunamafutha aphezulu. Itswele linokuba nenxaxheba ekuthinteleni ukudumba kunye nokuqina kwemithambo, enokuba luncedo kubantu abane-cholesterol ephezulu.

Zama ukuphosa amatswele abomvu kwisaladi evuthayo, ukongeza amatswele amhlophe kwi-burger yegadi, okanye usonge i-anyanisi etyheli kwi-omelet emhlophe yeqanda.

Ingcebiso: Dlulisa kumakhonkco anyanisi. Ayilulo ukhetho olunobuhlobo be-cholesterol.

Ukuluma, ukulwa negalikhi

Uphengululo luka-2016 lwezifundo ngegalikhi luchonge ukuba igalikhi inakho ukunciphisa i-cholesterol iyonke ukuya kuthi ga kwi-30 yeemiligram nge-desilitha nganye (mg / dL).

Zama ukukhenkceza ii-clove zegalikhi kwioyile yomnquma zide zithambe, kwaye uzisebenzise njengokusasazeka kokutya okufumanayo. I-Garlic iyanambitheka ngcono kunebhotolo, kwaye isempilweni kakhulu-ngakumbi ukunciphisa i-cholesterol.

Ikhowa elinamandla

Uphononongo olwenziwe ngo-2016 kwafunyaniswa ukuba ukutya rhoqo amakhowa e-shiitake kwiintonga kubonakala ngathi kunciphisa i-cholesterol. Oku kuqinisekisa izifundo zangaphambili ezineziphumo ezifanayo.

Nangona amakhowa e-shiitake ebeyeyona nto iphambili kuphando, uninzi lwezinye iintlobo ezikhoyo kwivenkile okanye kwintengiso yomfama wengingqi yakho nazo kucingelwa ukuba ziluncedo ekwehliseni i-cholesterol.

Iavokhado eyoyikekayo

Ukuphononongwa ngo-2016 kwezifundo ezili-10 kwii-avocado kubonise ukongeza i-avocado ekutyeni kunokunciphisa i-cholesterol iyonke, i-lipoproteins ezixineneyo (i-cholesterol embi), kunye ne-triglycerides. Isitshixo sibonakala sikwiindidi ezinempilo zamafutha afumaneka kwesi siqhamo.

Ukotapeya mkhulu ngokwawo ngokucudisa ilamuni. Unokuwasebenzisa amandla e-anyanisi nge-avokhado ngokwenza i-guacamole.

Ipepile enamandla

Akukho nto ifumana ukupompa kwegazi (ngendlela elungileyo) njengobushushu obuvela kwipepile. Kwi-capsaicin, ikhompawundi efumaneka kwiipepile ezishushu, inokuba nenxaxheba ekunciphiseni ukuqina kwemithambo, ukutyeba kakhulu, uxinzelelo lwegazi kunye nomngcipheko wokubetha.

Nokuba wenza isuphu, isaladi, okanye enye into, iipepile zingaphilisa ukutya kunye nesinongo esincinci. Ukuba unamahloni malunga nokutya okune-spices, zama i-bell pepper ukuqala. Ukusuka apho, unokusebenza ngendlela yakho ukuya kwinqanaba lokushisa ngendlela othanda ngayo.

I-Salsa, pico de gallo, kunye nokunye

Ulibale malunga ne-mayo okanye i-ketchup. Phuma kwimela yakho yokupheka kwaye uqalise ukusika. Phonsa kunye iitumato ezintsha, itswele, igalikhi, icilantro, kunye nezinye izithako ezisempilweni zediphu ezintsha ezenza ukuba ukutya okulula kube lula.

Lumkela i-salsa ethengwe evenkileni, ehlala iphakame kwi-sodium. Kuya kufuneka ukuba ubeke esweni ngokusondeleyo ukutya kwakho kwesodium ukuba unesifo sentliziyo okanye uxinzelelo lwegazi.

Iziqhamo ezinencasa

Imifuno ayisiyiyo kuphela ukutya okulungele intliziyo yakho. Kukho iziqhamo nazo! Hayi kuphela iziqhamo ezipakishwe ngeevithamini kunye nencasa, kodwa uninzi lukwacebile kwiipolyphenols. Ezi zizinto ezisekwe kwizityalo ekukholelwa ukuba zinendima efanelekileyo kwisifo sentliziyo kunye neswekile. Ezinye zeziqhamo zibalulekileyo zezi:

• iiapile
• isitrasi
• mangos
• Iplums
• amapere
• iidiliya
• amaqunube

Yongeza iziqhamo njengomphelelisi wesidlo sakho, okanye wonwabele nje okulula. Musa ukoyika ukudala. Wakhe wazama imango salsa? I-salsa yokwenza lula isebenza kakuhle njengesitya esecaleni okanye itshintshelwe kwimayo kwisandwich.

Yhu amandongomane!

Ixesha lokuqhekeka! Isikolo sezonyango i-Harvard sithi ukutya okune nut nut kunokunciphisa i-cholesterol yakho kunye nomngcipheko wesifo sentliziyo. Kukwabonisa ukuba ukutya amandongomane rhoqo kunciphisa umngcipheko wokufa kwisifo seswekile, usulelo kunye nesifo semiphunga.

Kulungile, kodwa incasa kunye noburhabaxa bamandongomane banomtsalane ngakumbi. Yiya kwiindidi ezingagunyaziswanga ukunqanda isodium engaphezulu. Ii-almonds, ii-walnuts, kunye neepistachios zilungile ngokutya kwaye kulula ukuzongeza kwiisaladi, ukutya okuziinkozo, iyogathi kunye nezinto ezibhakiweyo.

Sebenzisa ingqiqo

Ukuba uzama ukutya ukutya okunesifo sentliziyo, ukutya ongakutyiyo kunokuba kubaluleke njengale uyenzayo. Ukongeza kokongeza ezinye zezi zithambiso ze-cholesterol kunye nokutya okusempilweni ekutyeni kwakho, kuya kufuneka ushiye ukutya okufana nenyama ebomvu. (Uxolo, kodwa awukwazi ukubetha i-pico de gallo kwi-hamburger eneepawundi ezi-4 kwaye uyibize isempilweni.) Nangona kunjalo, ungonwabela inyama ecekeceke efana neturkey, inkukhu, nentlanzi.

Yigcine intsha

Eyona ndlela ilula yokufumanisa ukuba ukutya kulungile entliziyweni yakho kukuzibuza ukuba kukutsha na. Oku kuthetha ukukhetha imveliso entsha kunokutya okuza ngeengqayi, iingxowa kunye neebhokisi. Kuya kufuneka ulumke ityuwa ngelixa ujonge i-cholesterol yakho. Ukutya okuninzi okusetyenzisiweyo kuthengiswa njengezempilo kuphezulu kwi-sodium, enokuba mbi entliziyweni yakho.

Iinkcukacha ezithe xaxe

Ukulambela okunye ukufaka intliziyo endaweni esempilweni? Ungazifumana apha. Jonga iZiko leMfundo ePhakamileyo le-Healthline yeCholesterol ukuze ufunde okungakumbi malunga nokuzikhathalela wena kunye nabo ubathandayo.