9 Ukunciphisa iiCholesterol

Umxholo

• 1. INiacin
• 2. Ifayibha enyibilikayo
• 3. Isongezelelo sePsyllium
• 4. IiPhytosterol
• 5. IProtheni yeSoy
• 6.Igalikhi
• 7. Imvubelo ebomvu irayisi
• 8.Ijinja
• 9. Iflakisi

Ushwankathelo

Ukuthwala amanqanaba aphezulu e-cholesterol ye-LDL egazini lakho kwandisa amathuba okuhlaselwa sisifo sentliziyo kunye nokubetha, ngenxa yoko ufuna ukwenza kangangoko unako ukugcina amazinga akho e-cholesterol esempilweni.

Ukuba ufunyaniswe une-cholesterol ephezulu, ugqirha wakho unokukunika ii-statins, iyeza elisetyenziselwa ukuthoba i-cholesterol ye-LDL. Ugqirha wakho unokucebisa notshintsho kwindlela otya ngayo nakwindlela ozilolonga ngayo. Utshintsho ekudleni lunokubandakanya ukongeza ukutya okulunge kakhulu ekunciphiseni i-cholesterol.

Zimbini iintlobo ze-cholesterol:

• i-lipoprotein ye-low-density (LDL), ekwabizwa ngokuba yi-cholesterol "embi"
• i-lipoprotein ene-high-density lipoprotein (HDL), ekwabizwa ngokuba yi-cholesterol "elungileyo"

Ufuna ukuba namanqanaba asezantsi e-LDL kunye namanqanaba aphezulu e-HDL. Amanqanaba e-cholesterol acetyiswayo ngala:

• I-cholesterol iyonke: ngaphantsi kwama-milligram angama-200 kwidesilitha nganye (mg / dL)
• I-cholesterol ye-LDL: ngaphantsi kwe-100 mg / dL
• I-cholesterol ye-HDL: 50 mg / dL okanye ngaphezulu

Unokuba semngciphekweni we-cholesterol ephezulu ye-LDL ukuba utyebe kakhulu okanye awufumani umthambo ngokwaneleyo. Unokuzuza njengelifa utyekelo lwecholesterol ephezulu.

Isibindi sakho senza icholesterol. Ungayifumana nakokutya okuthile okuqulathileyo-kodwa hayi kangako njengokutya okuqulathe amafutha agcweleyo. Ezi ntlobo zamafutha zibangela ukuba isibindi sakho sivelise i-cholesterol eyongezelelweyo.

Kodwa kukho ukutya-kunye nezongezo ezivela kukutya- ezinokuhlisa i-cholesterol yakho, nayo.

Thetha nogqirha wakho malunga naluphi na uncediso ocinga ngalo, ngakumbi ukuba ukhulelwe.

1. INiacin

I-Niacin yivithamini B. Ngamanye amaxesha oogqirha bacebisa ukuba izigulana ezine-cholesterol ephezulu okanye ukukhathazeka kwentliziyo. Kukunceda ngokunyusa inqanaba lecholesterol elungileyo kunye nokunciphisa i-triglycerides, elinye inqatha elinokuvala imithambo. Ungayidla i-niacin kukutya, ngakumbi isibindi nenkukhu, okanye njengesongezelelo.

Ukuthathwa kwansuku zonke kwe-niacin zii-14 milligrams zabafazi kunye ne-16 milligram yamadoda.

Musa ukuthatha izongezo ngaphandle kokuba ugqirha uyacebisa. Ukwenza njalo kunokubangela iziphumo ebezingalindelekanga njengokurhawuzelela ulusu kunye nokugungxula, isicaphucaphu, nokunye okuninzi.

2. Ifayibha enyibilikayo

Zimbini iintlobo zefayibha: inyibilika, inyibilika ijeli kulwelo, kwaye inganyibiliki. Ifayibha enyibilikayo inciphisa ukufakwa kwecholesterol kwigazi lakho.

Ngokwe-Mayo Clinic, izixa ezinconywayo zemihla ngemihla zefayibha zezi:

• Amadoda ama-50 nangaphantsi: iigrama ezingama-38
• amadoda angaphezu kwama-50: 30 amagremu
• abafazi 50 nangaphantsi: 25 iigrem
• abasetyhini ngaphezulu kwe-50: 21 gram

Iindaba ezimnandi, ukuba uyasokola necholesterol, kukuba ifayibha enyibilikayo mhlawumbi ikukutya osele ukukunandipha:

• iorenji: 1.8 iigrem
• Amapere: 1.1 ukuya kwi-1.5 yeegram
• Ipesika: 1.0 ukuya kwi-1.3 yeegram
• i-asparagus (1/2 indebe): 1.7 iigrem
• iitapile: 1.1 iigrem
• ingqolowa isonka esipheleleyo (1 isilayi): 0.5 yeegram
• oatmeal (1 1/2 iikomityi): 2.8 iigremu
• Iimbotyi zezintso (i-175 milliliters, malunga ne-3/4 indebe): 2.6 ukuya kwi-3 gram

3. Isongezelelo sePsyllium

I-Psyllium yifayibha eyenziwe ngamakhoba embewu ye UPlantago ovata isityalo. Ungayithatha ngepilisi okanye uyixube kwiziselo okanye ekutyeni.

Ukuthatha i-psyllium rhoqo ibikukunciphisa kakhulu amanqanaba e-cholesterol. Ikwanciphisa ukuqhina kwaye inokunciphisa iswekile yegazi kubantu abanesifo seswekile.

4. IiPhytosterol

Iipytosterols zii-waxes ezivela kwizityalo. Athintela amathumbu akho ekufunxeni i-cholesterol. Zikhona ngokwendalo kwiinkozo ezipheleleyo, amandongomane, iziqhamo, kunye nemifuno.

Abavelisi bokutya sele beqalisile ukongeza ii-phytosterol kukutya okulungiselelwe, okufana imajarini kunye neyogathi. Kulungile: ungatya ukutya okune-cholesterol kwaye ulwe nefuthe le-cholesterol, ubuncinci, ngexesha elinye!

5. IProtheni yeSoy

Iimbotyi zesoya kunye nokutya okwenziwe ngayo kunokuhlisa i-cholesterol ye-LDL kancinci.

I-Tofu, ubisi lwe-soy, kunye neembotyi zesoya ezi-steamed ziyimithombo efanelekileyo yeprotheni ephilileyo, oku kuthetha ukuyidla endaweni yokutya okunamafutha njengenkomo kunokunciphisa i-cholesterol yonke ekudleni kwakho.

6.Igalikhi

Iziphumo zokunciphisa i-cholesterol egalikhi akucaci. Inokukunceda isifo sentliziyo, kodwa u-2009 wezifundo zonyango ugqibe ekubeni ayinciphisi i-cholesterol ngokuthe ngqo.

I-Garlic icingelwa ukuba inenye impilo, nangona kunjalo, kubandakanya ukunciphisa uxinzelelo lwegazi. Konwabele ukutya kwakho okanye uthabathe njengesongezelelo.

7. Imvubelo ebomvu irayisi

Imvubelo ebomvu irayisi yirayisi emhlophe ethe yabiliswa ngegwele. Iyatyiwa kwaye isetyenziswe njengeyeza e-China.

Olunye ugwele olubomvu olongezelelekileyo lwerayisi lubonakalisile ukuthoba i-cholesterol, kuba ine-monacolin K. Oku kunekhemikhali efanayo ne-lovastatin, iyeza elinciphisa i-cholesterol.

Nangona kunjalo, awuyi kufumana i-monacolin K kwimvubelo ebomvu irayisi ethengiswa eMelika kuba kwakulawula ngo-1998 ukuba i-monacolin K yayilichiza kwaye ayinakuthengiswa njengesongezo.

Usenokufumana imvubelo yerayisi ebomvu, kodwa ayinayo i-monacolin K.

inokubangela nezintso, isibindi kunye nokonakala kwemisipha.

8.Ijinja

Ngomnye u-2014 ubonise ukuba ijinja inokuhlisa i-cholesterol yakho kunye namanqanaba e-triglycerides, ngelixa u-2008 wabonisa ukuba inokuwanciphisa amanqanaba akho e-cholesterol ye-LDL kunye nokunyusa i-cholesterol ye-HDL

Ungathatha ijinja njengesongezo okanye umgubo okanye ukongezwa ngokulula, eluhlaza, ekutyeni.

9. Iflakisi

Iflakisi yintyatyambo eluhlaza okwesibhakabhaka ekhule kwimozulu epholileyo. Zombini iimbewu zayo kunye neoyile ekhutshwe kuzo yimithombo elungileyo ye-omega-3 fatty acids, enezinzuzo ezininzi zezempilo, kubandakanya nokuphakamisa amanqanaba akho e-cholesterol ye-HDL.

Ukufumana ukonyusa impilo enkulu kwiflakisi, sebenzisa ioyile yayo okanye utye umhlaba weflakisi, awuphelelanga. Imizimba yethu ayinakho ukophula iqokobhe elingaphandle eliqaqambileyo lembewu.