Uma udokotela wakho ekutshela ukuthi une-cholesterol ephezulu, ungase uzibuze, "Yini enye engingayenza ngaphandle kokuthatha imithi?" Kunemikhiqizo eminingi yemvelo kanye nezithasiselo emakethe namuhla ezithi zinciphisa i-cholesterol. Kodwa ngaphambi kokusebenzisa noma yimuphi wale mikhiqizo, kubalulekile ukukhuluma nodokotela wakho. Nakuba eminye imikhiqizo ingase ibe usizo, eminye ingase ingakulungeli. Futhi, uma usuvele uthatha imithi yesinye isimo, kunethuba lokuthi ingase ixhumane nemikhiqizo emisha oyithathayo.
Ngingayithola yini imithi ye-cholesterol ngaphandle kwencwadi kadokotela?
Kalula nje, cha. Awukwazi ukuthenga imithi yokwehlisa i-cholesterol emakhemisi ngaphandle kwencwadi kadokotela kadokotela. Kodwa-ke, ngezinye izikhathi ungathenga izithako zezitshalo nezokudla ezithi ziyasiza ekwehliseni amazinga e-cholesterol.
Lapha sidinga ukuqonda umehluko oqondile phakathi "kwezithasiselo" kanye "nezidakamizwa."
- Izithasiselo: Lezi yizinto ozifaka ekudleni kwakho, njengamavithamini namaminerali. Nakuba ziza ngesimo samaphilisi noma se-capsule, azivunyelwe ngokuqondile ukwelapha noma ukulawula isifo. Zenzelwe ukusiza ukwengeza izakhamzimba ezingekho ekudleni kwethu.
- Imithi: Le mithi yenzelwe ukuxilonga, ukwelapha, ukwelapha, nokuvimbela izifo. Ishintsha indlela imizimba yethu esebenza ngayo. Kumelwe ihlolwe ngokucophelela ikhwalithi, ukuphepha, kanye nokusebenza kahle ngaphambi kokuba ivunyelwe ukuthengiswa.
Ngakho khumbula, isithasiselo asikaze sithathe indawo yemithi enqunywe udokotela.
Izithako zokudla ezithi zisiza ukwehlisa i-cholesterol
Ngezansi kunezinye zezithako ezikhulunywa kakhulu ngazo. Kodwa futhi kudingeka siqaphele ubufakazi besayensi kanye nokuphepha kwalezi zithako.
| Isengezo | Izinto okufanele uzazi |
|---|---|
| Ugaliki | Ezinye izifundo zesikhashana zikhombisile ukuthi inganciphisa kancane amazinga e-cholesterol ephelele. Kodwa ucwaningo olusha lusikisela ukuthi umphumela awumkhulu njengoba kwakucatshangwa ngaphambili. Into ebaluleke kakhulu: Igalikhi inganciphisa ukujiya kwegazi. Ngakho-ke, akukhuthazwa ukuyithatha ngaphambi kokuhlinzwa kanye nemithi yokunciphisa igazi (njengeCoumadin). |
| I-Fiber | I-fibre (ikakhulukazi i-fibre encibilikayo) iyinto enhle esiza ekunciphiseni i-cholesterol embi (LDL). Ungasebenzisa izithasiselo ze-fibre njenge-psyllium. Kodwa uma uqala lokhu, udinga ukwandisa umthamo kancane kancane. Ngaphandle kwalokho, izinto ezifana nokuqunjelwa nobuhlungu zingenzeka. Udinga futhi ukuphuza amanzi amaningi. |
| Iphrotheni yeWhey | Le phrotheni, etholakala obisini, ingathathwa njengesengezo ngesimo sempuphu. Ezinye izifundo zibonisa ukuthi inganciphisa i-LDL kanye ne-cholesterol ephelele. Uma udokotela wakho evuma, khetha umkhiqizo oqukethe iphrotheni ye-whey kuphela, ngaphandle kwezithako ezengeziwe (ikakhulukazi ushukela). |
| Ilayisi Lemvubelo Ebomvu | Ucwaningo lukhombisile ukuthi yehlisa i-cholesterol. Isizathu ukuthi ngokwemvelo iqukethe ikhemikhali ebizwa ngokuthi i-lovastatin. Lokhu kuyatholakala nasemithini ye-cholesterol. Ngenxa yalesi sizathu, amanye amazwe anciphise ukuthengiswa kwayo njengesengezo. Kufanele nakanjani ubuze udokotela ngaphambi kokuyisebenzisa. |
| Amanye amakhambi | Ucwaningo luyenziwa nasezintweni ezifana ne-fenugreek, i-artichoke leaf extract, kanye ne-holy basil. Izinongo ezifana ne-ginger, i-turmeric, ne-rosemary nazo ziyaphenywa ngemiphumela yazo enempilo enhliziyweni, kodwa azikho iziphetho eziqinile ezifinyelelwe okwamanje. |
Ungayilawula kanjani i-cholesterol ngokudla nokuphuza?
Ngaphezu kwezithasiselo zokudla, ukushintsha ukudla kwakho kuyinto ebaluleke kakhulu ekulawuleni i-cholesterol. Nazi ezinye izinhlobo zokudla ezibalulekile ezingakusiza.
Ukudla okucebile nge-fiber
Ukudla kwezitshalo kuphela okuqukethe i-fiber. I-fiber encibilikayo, ikakhulukazi etholakala kuma-oats, ibhali, ama-lentile, ubhontshisi, ama-apula, nama-orenji, iyasiza kakhulu ekunciphiseni i-cholesterol embi (LDL).
Amantongomane
Amantongomane anjenge-almond, ama-walnuts, nama-pecan angasiza ekwehliseni i-cholesterol. Ukudla ingcosana yala mantongomane ngosuku kuthiwa kunciphisa ingozi yesifo senhliziyo. Angumthombo omuhle we-fiber.
Ubhontshisi
Ukwengeza ukudla okwenziwe ngosoya kanye nosoya, njenge-tofu kanye nobisi lwesoya, ekudleni kwakho kungasiza ekunciphiseni i-cholesterol ye-LDL kanye nolunye uhlobo lwamafutha olubizwa ngokuthi ama-triglycerides.
Ama-phytosterols
Lezi yizinhlanganisela ezitholakala ngokwemvelo ezitshalweni, ezifana ne-cholesterol. Zinciphisa ukumuncwa kwe-cholesterol emathunjini ethu. Zitholakala ngamanani amancane kokusanhlamvu okuphelele, imifino, nezithelo. Ziphinde zengezwe kuma-margarine kanye ne-salad dressing. Ungathola ukuthi zikhona yini ngokubheka ilebula.
Ama-Acid Amafutha e-Omega-3
Lokhu kusiza kakhulu ekunciphiseni ingozi yesifo senhliziyo. Kuhle kakhulu ukudla izinhlanzi ezinamafutha njenge-salmon, i-mackerel, i-herring, ne-tuna okungenani izinsuku ezimbili ngesonto. Lokhu kulawula ukwakheka kwama-triglycerides esibindini. Kusiza futhi ekunciphiseni ukuqongelela kwamafutha (i-plaque) emithanjeni yegazi futhi kulawula ukujiya kwegazi. Imbewu yeflakisi nama-walnut nakho kungukudla okucebile nge-omega-3.
Okubalulekile: Uma ucabanga ukuthatha isithasiselo se-omega-3 (isib. ama-capsules kawoyela wezinhlanzi), ikakhulukazi uma uthatha imithi yokwehlisa igazi, buza udokotela wakho kuqala.
Into okufanele uyigweme nakanjani: Amafutha e-Trans
Gwema ukudla okubhalwe ukuthi "okungafakwanga i-hydrogenated ngokwengxenye" kanye "namafutha emifino afakwe i-hydrogenated." Lawa amafutha akhiqizwa ngokwenziwa. Enziwe nga:
- Kukhulisa i-cholesterol embi (LDL).
- Yehlisa i-cholesterol enhle (i-HDL).
- Kubangela ukuvuvukala emzimbeni.
Lokhu kungatholakala ezintweni ezifana namabhisikidi, amakhekhe, kanye nokudla okulula okupakishwe emaphaketheni. Ngakho-ke, kubaluleke kakhulu ukufunda ilebula ngaphambi kokuthenga ukudla.
Ukuzilolonga kwengqondo: Olunye usizo ekulawuleni i-cholesterol
Kanye nokudla okuhle nokuzivocavoca, imisebenzi efana ne-yoga, i-tai chi, kanye nokuzindla kungasiza ekunciphiseni amazinga akho okucindezeleka futhi kungasizi ngokungaqondile ukulawula i-cholesterol yakho. Kodwa-ke, uma unezinye izinkinga zempilo, kuwukuhlakanipha ukubuza udokotela wakho ngaphambi kokuqala into efana ne-yoga.
Uma usenenkinga yokulawula amazinga akho e-cholesterol naphezu kokwenza konke lokhu, into engcono kakhulu ongayenza ukukhuluma nodokotela wakho ngakho bese uthatha imithi ayinikezayo.
Umlayezo Wokuya Nawe Ekhaya
- Qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokusebenzisa noma yisiphi isithasiselo noma isitshalo esithi sinciphisa i-cholesterol.
- Izithasiselo azithathi indawo yemithi, futhi imiphumela ingahluka kumuntu nomuntu.
- Into ebaluleke kakhulu futhi enamandla ekulawuleni i-cholesterol ukudla okulinganiselayo kanye nokuzivocavoca njalo.
- Zijwayeze ukufunda amalebula. Ikakhulukazi gwema ukudla okuqukethe "Amafutha E-Trans" ngokuphelele.
- Uma uphuza imithi yezinye izimo, kubaluleke kakhulu ukufuna iseluleko sezokwelapha ngoba noma yini entsha oyithathayo ingathintana nalowo muthi.
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