Xa ugqirha wakho ekuxelela ukuba une-cholesterol ephezulu, usenokuba uzibuza, "Yintoni enye endinokuyenza ngaphandle kokuthatha amayeza?" Kukho iimveliso zendalo ezininzi kunye nezongezo ezithengiswayo namhlanje ezithi zinciphisa i-cholesterol. Kodwa ngaphambi kokuba uqale ukusebenzisa nayiphi na kwezi mveliso, kubalulekile ukuthetha nogqirha wakho. Nangona ezinye iimveliso zinokuba luncedo, ezinye zisenokungakulungeli. Kwakhona, ukuba sele uthatha amayeza esinye isifo, kukho ithuba lokuba anokusebenzisana neemveliso ezintsha ozithathayo.
Ndingafumana amayeza e-cholesterol ngaphandle kwencwadi kagqirha?
Ngamafutshane, hayi. Awunakuthenga amayeza okwehlisa i-cholesterol kwiikhemesti ngaphandle kwemvume kagqirha. Nangona kunjalo, ngamanye amaxesha ungathenga izongezo zemifuno nezondlo ezithi zinceda ekunciphiseni amanqanaba e-cholesterol.
Apha kufuneka siqonde umahluko ochanekileyo phakathi "kwezongezo" kunye "neziyobisi."
- Izongezo: Ezi zizinto ozifaka ekutyeni kwakho, njengeevithamini kunye neeminerali. Nangona ziza ngohlobo lweepilisi okanye lwekhaphu, azivunywanga ngokukodwa ukuba zinyange okanye zilawule isifo. Zenzelwe ukunceda ukongeza izondlo ezingekhoyo ekutyeni kwethu.
- Amayeza: La mayeza enzelwe ukuxilonga, ukunyanga, ukunyanga, nokuthintela izifo. Atshintsha indlela esebenza ngayo imizimba yethu. Kufuneka avavanyelwe umgangatho, ukhuseleko, kunye nokusebenza kakuhle ngaphambi kokuba avunyelwe ukuthengiswa.
Ngoko ke khumbula, isongezelelo asilonto ithatha indawo yamayeza anikwe ngugqirha.
Izongezo ezithi zinceda ekunciphiseni i-cholesterol
Apha ngezantsi kukho ezinye zezongezo ezithethwa kakhulu. Kodwa kufuneka siqaphele ubungqina besayensi kunye nokhuseleko lwazo.
| Isongezelelo | Izinto ekufuneka uzazi |
|---|---|
| Igalikhi | Ezinye izifundo zexesha elifutshane zibonise ukuba inokunciphisa kancinci amanqanaba e-cholesterol iyonke. Kodwa uphando olutsha lubonisa ukuba isiphumo asisihle njengoko bekucingelwa ngaphambili. Eyona nto ibalulekileyo: Igalikhi inokucothisa ukujiya kwegazi. Ke ngoko, akukhuthazwa ukuba uyithathe ngaphambi kotyando kunye nezinto zokunciphisa igazi (ezifana neCoumadin). |
| Ifayibha | Ifayibha (ingakumbi ifayibha enyibilikayo) yinto elungileyo enceda ekunciphiseni i-cholesterol embi (LDL). Ungasebenzisa izongezo zefayibha ezifana ne-psyllium. Kodwa xa uqala ezi, kufuneka wonyuse umthamo kancinci kancinci. Ngaphandle koko, izinto ezifana nokudumba kunye nentlungu zinokwenzeka. Kufuneka usele amanzi amaninzi. |
| Iprotein yewhey | Le protein, ephuma kubisi, ingathathwa njengesongezelelo kwimo yomgubo. Ezinye izifundo zibonisa ukuba inokunciphisa i-LDL kunye ne-cholesterol iyonke. Ukuba ugqirha wakho uyavuma, khetha imveliso equlethe iproteni ye-whey kuphela, ngaphandle kwezithako ezongeziweyo (ingakumbi iswekile). |
| Irayisi yeMvubelo ebomvu | Uphando lubonise ukuba iyanciphisa i-cholesterol. Isizathu kukuba ngokwendalo inekhemikhali ebizwa ngokuba yi-lovastatin. Oku kukwafumaneka nakumayeza e-cholesterol. Ngenxa yesi sizathu, amanye amazwe athintele ukuthengiswa kwayo njengesongezelelo. Ngokuqinisekileyo kuya kufuneka ubuze ugqirha ngaphambi kokuba uyisebenzise. |
| Ezinye izityalo | Kukwaqhutywa uphando ngezinto ezifana nefenugreek, i-artichoke leaf extract, kunye ne-holy basil. Iziqholo ezifana nejinja, i-turmeric, kunye ne-rosemary nazo ziyaphandwa ngemiphumo yazo enempilo kwintliziyo, kodwa akukho zigqibo ziqinileyo ezifikelelweyo okwangoku. |
Ungayilawula njani i-cholesterol ngokutya nokusela?
Ngaphezu kwezongezo, ukutshintsha indlela otya ngayo yeyona nto ibalulekileyo ekulawuleni i-cholesterol. Nazi ezinye zeentlobo zokutya eziphambili ezinokukunceda.
Ukutya okutyebileyo kwifayibha
Ukutya kwezityalo kuphela okunefayibha. Ifayibha enyibilikayo, ingakumbi efumaneka kwi-oats, ibhali, iilentils, iimbotyi, ii-apile, kunye neeorenji, inceda kakhulu ekunciphiseni i-cholesterol embi (LDL).
Amantongomane
Amandongomane anjengee-almond, ii-walnuts, kunye neepecans anokunceda ukunciphisa i-cholesterol. Ukutya intwana yala mandongomane ngosuku kuthiwa kunciphisa umngcipheko wesifo sentliziyo. Angumthombo olungileyo wefayibha.
Iimbotyi zesoya
Ukongeza ukutya okwenziwe ngeesoya kunye nesoya, okufana netofu kunye nobisi lwesoya, ekutyeni kwakho kunokunceda ukunciphisa i-cholesterol ye-LDL kunye nolunye uhlobo lwamafutha olubizwa ngokuba yi-triglycerides.
Iiphytosterol
Ezi zizinto ezifumaneka ngokwemvelo kwizityalo, ezifana ne-cholesterol. Zinciphisa ukufunxwa kwe-cholesterol emathunjini ethu. Zifumaneka kancinci kwiinkozo ezipheleleyo, imifuno, kunye neziqhamo. Zongezwa nakwii-margarine kunye nee-dressing zesaladi. Ungafumanisa ukuba zikhona na ngokujonga ileyibhile.
Ii-Omega-3 Fatty Acids
Ezi zinceda kakhulu ekunciphiseni umngcipheko wesifo sentliziyo. Kulungile kakhulu ukutya iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, i-herring, kunye ne-tuna ubuncinane iintsuku ezimbini ngeveki. Ezi zilawula ukwakheka kwe-triglycerides esibindini. Zikwanceda ekunciphiseni ukuqokelelwa kwamafutha (i-plaque) kwimithambo yegazi kwaye zilawula ukujiya kwegazi. Imbewu yeflax kunye ne-walnuts nazo zizinto ezityebileyo kwi-omega-3.
Kubalulekile: Ukuba ucinga ngokuthatha isongezelelo se-omega-3 (umz. ii-capsules zeoyile yentlanzi), ingakumbi ukuba uthatha amayeza okunciphisa igazi, buza ugqirha wakho kuqala.
Into ekufuneka uyiphephe ngokuqinisekileyo: Amafutha eTrans
Ziphephe ukutya okubhalwe "i-hydrogenated partial" kunye "nee-oyile zemifuno ezine-hydrogenated." Ezi ziioyile ezenziwe ngokwenziwa. Zenziwe ngezi:
- Yonyusa i-cholesterol embi (LDL).
- Yehlisa i-cholesterol elungileyo (i-HDL).
- Kubangela ukudumba emzimbeni.
Ezi zinto zinokufumaneka kwizinto ezifana neebhisikithi, iikeyiki, kunye nezidlo ezipakishiweyo. Ngoko ke, kubaluleke kakhulu ukufunda ilebheli ngaphambi kokuba uthenge ukutya.
Ukuzilolonga kwengqondo: Olunye uncedo ekulawuleni i-cholesterol
Kunye nokutya okunempilo kunye nokuzilolonga, imisebenzi efana neyoga, i-tai chi, kunye nokucamngca kunokunceda ukunciphisa amanqanaba akho oxinzelelo kwaye kunganceda ngokungathanga ngqo ukulawula i-cholesterol yakho. Nangona kunjalo, ukuba unezinye iingxaki zempilo, kulungile ukujonga ugqirha wakho ngaphambi kokuba uqale into efana neyoga.
Ukuba usenengxaki yokulawula amanqanaba akho e-cholesterol nangona usenza konke oku, eyona nto ingcono onokuyenza kukuthetha nogqirha wakho ngayo uze uthathe amayeza awabhalele wona.
Umyalezo Wokuya Ekhaya
- Qiniseka ukuba ubonisana nogqirha wakho ngaphambi kokusebenzisa nayiphi na isongezelelo okanye imifuno ethi inciphisa i-cholesterol.
- Izongezo azithathi indawo yamayeza, kwaye iziphumo zinokwahluka kumntu nomntu.
- Eyona nto ibalulekileyo nenamandla ekulawuleni i-cholesterol kukutya okunesondlo kunye nokuzilolonga rhoqo.
- Ziqhelise ukufunda iilebheli. Ingakumbi ukutya okuqulethe "amaFat eTrans" ngokupheleleyo.
- Ukuba usebenzisa amayeza kwezinye izifo, kubaluleke kakhulu ukufuna ingcebiso kagqirha kuba nantoni na entsha oyithathayo inokuphazamisana naloo mayeza.
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