Ngaba uvavanyo lwakho lwegazi lwakutshanje lubonise ukuba i-cholesterol yakho iphezulu kancinci? Kuqhelekile ukuba uzive usoyika kwaye ukhathazekile xa oko kusenzeka. Sonke sivile ukuba i-cholesterol ephezulu inyusa umngcipheko wakho wesifo sentliziyo. Kodwa iindaba ezimnandi zezokuba le yinto esinokuyilawula. Ungawehlisa amanqanaba akho e-LDL (Low-Density Lipoprotein) , ayingozi emzimbeni wakho, kwaye wonyuse amanqanaba akho e-HDL (High-Density Lipoprotein) , aluncedo emzimbeni wakho. Okufuneka ukwenze kukwenza utshintsho oluncinci kwindlela ophila ngayo.
Khumbula, le nto ayiyonto onokuyenza ngobusuku obunye. Qala kancinci uze usebenzele phezulu. Wakuba uqale ukulandela le mikhwa mihle, uza kubona umahluko omkhulu kwiiveki ezi-6. Iziphumo ziya kuphucuka nangakumbi emva kweenyanga ezi-3.
Kakade ke, indlela yokuphila ayiyonto yodwa emisela amanqanaba e-cholesterol yakho. Izakhi zofuzo zakho nazo zidlala indima. Kusenokufuneka uthathe amayeza okulawula i-cholesterol yakho. Kodwa imikhwa yakho yemihla ngemihla inokunceda kakhulu. Ukuba wenza olu tshintsho lulula, unokukwazi ukunciphisa inani lamayeza ekufuneka uwathathe kwaye unciphise umngcipheko wemiphumo emibi.
Ngoko ke, makhe sibone indlela yokunciphisa amanqanaba e-cholesterol kunye nokuphila ubomi obusempilweni.
1. Yeka ukutya okunamafutha e-trans.
Ngamafutshane, amafutha e-trans enziwa ngokwenziwa, amafutha angenampilo anyusa amanqanaba akho e-cholesterol embi (LDL) aze anciphise i-cholesterol yakho elungileyo (HDL), nto leyo enokunyusa umngcipheko wakho wesifo sentliziyo kunye nesifo sohlangothi.
Ukutya okuninzi okuthengiswayo namhlanje, ingakumbi iibhisikithi ezipakishiweyo, iikeyiki, iintlobo ezithile zemargarine, ii-noodles ezikhawulezayo, kunye nokutya okuqhotsiweyo, kusenokuba nala mafutha e-trans. Xa uthenga into evenkileni, funda ilebheli. Ukuba ithi "ioyile engaxutywanga ne-hydrogenated," oko kuthetha ukuba iqulethe amafutha e-trans. Zigcine kude nokutya oku kangangoko unako.
2. Yehlisa ubunzima obungeyomfuneko
Akunyanzelekanga ukuba unciphise ubunzima ukuze wehlise i-cholesterol yakho. Ukuba utyebile kancinci, ukunciphisa iikhilogram ezi-4-5 kuphela kunokunciphisa amanqanaba akho e-cholesterol embi (LDL) malunga ne-8%.
Kodwa le yinto omele uyenze kancinci. Zama ukunciphisa malunga nekhilogram enye ngeveki. Ukunciphisa ubunzima obukhulu ngaxeshanye akulunganga emzimbeni wakho. Thetha nogqirha wakho malunga nobungakanani obufanelekileyo beekhalori ezihambelana nobunzima bakho, ubude, kunye nenqanaba lomsebenzi.
3. Zilolonge yonke imihla.
Ukuzilolonga iiyure ezi-2 1/2 ngeveki kwanele ukunyusa i-cholesterol yakho elungileyo (i-HDL) kunye nokunciphisa i-cholesterol yakho embi (i-LDL) kunye ne-triglycerides. Ukuba awukaze uzilolonge ngaphambili, qala kancinci. Nokuba uhamba ngokukhawuleza imizuzu eli-10 ngosuku sisiqalo esihle. Khetha umthambo owuthandayo. Umzekelo, ukuhamba, ukubaleka, ukukhwela ibhayisekile, okanye ukudada. Ukuba uyonqena kakhulu ukwenza wedwa, joyina umhlobo. Oko kuya kwenza kube lula.
4. Yongeza ifayibha ekutyeni kwakho
Ukutya okutyebileyo kwi -fibre enyibilikayo, njenge-oats, ii-apile, iimbotyi, iilentils, ii-chickpeas, i-jackfruit, i-plantain, ispinatshi, kunye neebhanana, kuthintela imizimba yethu ekufunxeni i-cholesterol. Uphando lubonise ukuba ukongeza iigram ezi-5-10 ze-fiber ngosuku ekutyeni kwethu kunciphisa amanqanaba e-LDL cholesterol. Ukutya ukutya okutyebileyo kwi-fiber kunokukunceda uzive ugcwele, nto leyo enokukunceda utye rhoqo. Kodwa ungatyi i-fiber eninzi ngaxeshanye. Ukwenza njalo kunokubangela iintlungu zesisu kunye nokudumba. Ngoko ke yongeza i-fiber ekutyeni kwakho kancinci kancinci.
| Izinto zokutya (ezininzi) | Izinto ekufuneka uziphephe ukutya (ngokulinganisela) |
|---|---|
| Ii-oats, iziqhamo (ii-apile, ii-orenji), imifuno (i-broccoli, ikhaphetshu) | Ukutya okuqhotsiweyo (iifrench fries, iipatties) |
| Iimbotyi (iilentile, iimbotyi, iitships) kunye namandongomane | Inyama ecutshungulweyo (isoseji, iibhola zenyama) |
| Intlanzi enamafutha (isalmon, iherring, i-mackerel) | Iimveliso zebhaka eziqulethe amafutha e-trans (ezinye iikeyiki, iibhisikithi) |
| Ioyile ye-Olive, ioyile yekhokhonathi (njengoko kufuneka) | Iziselo ezineswekile kunye nokutya okumnandi |
5. Ziqhelise ukutya iintlanzi.
Zama ukutya iintlanzi kabini ukuya kane ngeveki. Ii-omega-3 fatty acids ezikwiintlanzi zilungile kakhulu entliziyweni. Kwakhona, xa utya iintlanzi endaweni yenyama ebomvu njengenyama yenkomo nengulube, unciphisa inani lamafutha agcweleyo kwinyama ebomvu. Esi sisizathu esikhulu sokunciphisa i-cholesterol. Nangona kunjalo, ezinye iintlanzi ezinkulu ezifana neshark kunye ne-tilefish ziphezulu kwi-mercury. Oku kunokunyusa umngcipheko wesifo sentliziyo. Ngoko ke yitya iintlanzi ezincinci ezifana ne-sardines, i-mackerel, kunye ne-herring.
6. Sebenzisa ioyile yomnquma
Ukuba usebenzisa ioyile yomnquma endaweni yebhotolo okanye imajarini ekuphekeni kwakho okanye kwiisaladi, unganciphisa amanqanaba akho e-cholesterol ye-LDL malunga ne-15%. Oku kufana nesiphumo sokuthatha iyeza le-cholesterol elinomlinganiselo ophantsi. Amafutha "alungileyo" kwioyile yomnquma alungile kakhulu entliziyweni yakho. Ukuba kunokwenzeka, khetha ioyile yomnquma "engekho ngqiqweni". Ngenxa yokuba ayicutshungulwanga kangako, iqulethe ii-antioxidants ezininzi.
7. Yitya amandongomane.
Amandongomane amaninzi, anjengee-cashews, ii-almonds, kunye nee-peanuts, anokunciphisa i-LDL cholesterol. Oku kungenxa yokuba aqulethe izinto ezibizwa ngokuba zii-sterols . Njengefayibha, la mandongomane anokuthintela nomzimba ekufunxeni i-cholesterol. Kodwa khumbula, amandongomane aneekhalori eziphezulu. Ngoko ke musa ukutya kakhulu. Isandla esincinci nje ngosuku sanele.
8. Susa uxinezeleko
Ubusazi na ukuba xa uxinezelekile, amanqanaba akho e-cholesterol anokunyuka ngequbuliso? Ngoko ke gcina ingqondo yakho ikhululekile. Funda incwadi elungileyo, thetha nomhlobo, mamela ingoma, okanye wenze into efana neyoga okanye ukucamngca. Ezi zinto ziya kukunceda ulawule amanqanaba akho e-cholesterol.
9. Yongeza iziqholo ekutyeni
Iziqholo ezifana negalikhi, ijinja, isinamoni, ipepile, kunye nekoriyandire, eziyimfuneko ekhitshini lethu, azigcini nje ngokwenza ukutya kube mnandi ngakumbi, kodwa zikwanceda ekunciphiseni amanqanaba e-cholesterol. Uphando lufumanise ukuba ukutya i-clove enye okanye isiqingatha segalikhi ngosuku kunokunciphisa i-cholesterol malunga ne-9% . Ukongeza iziqholo ekutyeni kukwanceda ukulawula ukutya, okunokunceda ekunciphiseni ubunzima.
10. Yeka ukutshaya ngokupheleleyo
Ukutshaya kwandisa i-cholesterol embi (LDL) kwaye kunciphisa i-cholesterol elungileyo (HDL). Ukuba uyeka ukutshaya, amanqanaba akho e-cholesterol aya kuphucuka.Olunye uphando lubonise ukuba abantu abayeka ukutshaya babona amanqanaba abo e-cholesterol "alungileyo" enyuka nge-5% kunyaka nje omnye. Kwakhona, nokuba awutshayi, ukuphefumla umsi otshayiweyo kunokunyusa amanqanaba akho e-cholesterol embi. Ngoko ke hlala kude neendawo apho abantu batshaya khona.
11. Hleka kamnandi!
Ukuhleka kufana neyeza. Xa sihleka, amanqanaba e-cholesterol entle emzimbeni wethu (i-HDL) ayanda. Ngoko ke yongeza ulonwabo ebomini bakho. Bukela imuvi ehlekisayo, yonwaba nabahlobo, dlala nomntwana omncinci. Ukugcina ingqondo yakho yonwabile kubalulekile kubomi obusempilweni.
Ngelixa usenza konke oku, kubalulekile ukuba undwendwele ugqirha wakho wosapho ukuze ufumane icebiso lokuqonda ngokuchanekileyo amanqanaba akho e-cholesterol kwaye ufumane unyango ukuba kuyimfuneko.
Umyalezo Wokuya Ekhaya
- Nangona amanqanaba aphezulu e-cholesterol enyusa umngcipheko wesifo sentliziyo, yinto esinokuyilawula.
- Kuphephe ukutya okucutshungulweyo kunye nokutya okuqhotsiweyo okuqulethe amafutha e-trans.
- Ukuzilolonga ubuncinane iiyure ezi-2 1/2 ngeveki kunokunyusa i-cholesterol elungileyo (i-HDL).
- Yongeza ukutya okutyebileyo kwi-fiber (ii-oats, iilentils , imifuno, iziqhamo) kunye neentlanzi ezityebileyo kwi-omega-3 ekutyeni kwakho.
- Ukuyeka ukutshaya ngokupheleleyo nokulawula uxinzelelo kubalulekile ekulawuleni amanqanaba e-cholesterol.
- Buza ugqirha wakho ngaphambi kokuba wenze naziphi na izigqibo kwaye ufumane ulwazi olupheleleyo ngemeko yakho yempilo.
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