Ingabe ukuhlolwa kwegazi kwakho kwakamuva kubonise ukuthi i-cholesterol yakho iphezulu kancane? Kujwayelekile ukuzizwa wesaba futhi ukhathazekile kancane uma lokho kwenzeka. Sonke sizwile ukuthi i-cholesterol ephezulu inyusa ingozi yakho yesifo senhliziyo. Kodwa izindaba ezinhle ukuthi lokhu kuyinto esingayilawula. Ungawehlisa amazinga akho e-LDL (Low-Density Lipoprotein) , ayingozi emzimbeni wakho, futhi wandise amazinga akho e-HDL (High-Density Lipoprotein) , awusizo emzimbeni wakho. Okudingeka ukwenze nje ukwenza izinguquko ezimbalwa ezilula endleleni yakho yokuphila.
Khumbula, lokhu akuyona into ongayenza ngobusuku obubodwa. Qala kancane bese usebenza ngendlela yakho. Uma usuqalile ukulandela le mikhuba emihle, uzobona umehluko omkhulu cishe emavikini ayisithupha. Imiphumela izothuthuka kakhulu ngemva kwezinyanga ezintathu.
Yiqiniso, indlela yokuphila akuyona yodwa into enquma amazinga akho e-cholesterol. Izakhi zofuzo zakho nazo zidlala indima. Kungase kudingeke ukuthi uthathe imithi yokulawula i-cholesterol yakho. Kodwa imikhuba yakho yansuku zonke ingasiza kakhulu. Uma wenza lezi zinguquko ezilula, ungase ukwazi ukunciphisa inani lemithi okudingeka uyithathe futhi unciphise ingozi yemiphumela emibi.
Ngakho-ke, ake sibone ukuthi singawehlisa kanjani amazinga e-cholesterol futhi siphile impilo enempilo.
1. Yeka ukudla okuqukethe amafutha e-trans.
Kalula nje, amafutha e-trans adalwe ngokwenziwa, amafutha angenampilo akhulisa amazinga akho e-cholesterol embi (LDL) futhi ehlise i-cholesterol yakho enhle (HDL), okungandisa ingozi yakho yesifo senhliziyo nesifo sohlangothi.
Ukudla okuningi okukhona emakethe namuhla, ikakhulukazi amabhisikidi apakishiwe, amakhekhe, izinhlobo ezithile ze-margarine, ama-noodle asheshayo, kanye nokudla okuthosiwe, kungase kube nalawa mafutha e-trans. Uma uthenga okuthile esitolo, funda ilebula. Uma ithi "amafutha e-hydrogenated kancane," kusho ukuthi aqukethe amafutha e-trans. Gwema lokhu kudla ngangokunokwenzeka.
2. Yehlisa isisindo esingadingekile
Akudingeki wehlise isisindo esiningi ukuze wehlise i-cholesterol yakho. Uma ukhuluphele kancane, ukwehlisa amakhilogremu angu-4-5 kuphela kunganciphisa amazinga akho e-cholesterol embi (LDL) cishe ngo-8%.
Kodwa lokhu kuyinto okufanele uyenze kancane. Lwela ukwehlisa cishe ikhilogremu elilodwa ngesonto. Ukwehlisa isisindo esiningi ngesikhathi esisodwa akukuhle emzimbeni wakho. Khuluma nodokotela wakho ngenani elifanele lamakhalori esisindo sakho, ukuphakama, kanye nezinga lomsebenzi.
3. Zivocavoce nsuku zonke.
Ukuzivocavoca amahora amabili nesigamu ngesonto kwanele ukukhulisa i-cholesterol yakho enhle (i-HDL) nokwehlisa i-cholesterol yakho embi (i-LDL) kanye nama-triglycerides. Uma ungakaze uzivivinye ngaphambili, qala kancane. Ngisho nokuhamba okusheshayo kwemizuzu eyi-10 ngosuku kuyisiqalo esihle. Khetha ukuzivocavoca okuthandayo. Isibonelo, ukuhamba, ukugijima, ukugibela ibhayisikili, noma ukubhukuda. Uma uvilapha kakhulu ukukwenza wedwa, joyina umngane. Lokho kuzokwenza kube lula.
4. Faka i-fiber ekudleni kwakho
Ukudla okucebile nge -fibre encibilikayo, njenge-oats, ama-apula, ubhontshisi, amalentili, ama-chickpeas, i-jackfruit, i-plantain, isipinashi, nobhanana, kuvimbela imizimba yethu ekumunceni i-cholesterol. Ucwaningo lukhombisile ukuthi ukwengeza amagremu angu-5-10 e-fibre ngosuku ekudleni kwethu kunciphisa amazinga e-LDL cholesterol. Ukudla ukudla okucebile nge-fibre kungakusiza uzizwe usuthi, okungakusiza ukuthi udle kaningi. Kodwa ungadli i-fibre eningi ngesikhathi esisodwa. Ukwenza kanjalo kungabangela ukuqaqamba kwesisu nokuqunjelwa. Ngakho-ke engeza i-fibre ekudleni kwakho kancane kancane.
| Izinto zokudla (okuningi) | Izinto okufanele uzigweme ukudla (ngokulinganisela) |
|---|---|
| Ama-oats, izithelo (ama-apula, amawolintshi), imifino (i-broccoli, iklabishi) | Ukudla okuthosiwe kakhulu (ama-french fries, ama-patties) |
| Imifino (ama-lentile, ubhontshisi, ubhontshisi) namantongomane | Inyama ecutshunguliwe (amasoseji, ama-meatball) |
| Inhlanzi enamafutha (i-salmon, i-herring, i-mackerel) | Imikhiqizo yokubhaka equkethe amafutha e-trans (amanye amakhekhe, amabhisikidi) |
| Amafutha omnqumo, Amafutha kakhukhunathi (njengoba kudingeka) | Iziphuzo ezinoshukela nokudla okumnandi |
5. Jwayela ukudla izinhlanzi.
Zama ukudla izinhlanzi kabili kuya kane ngesonto. Ama-omega-3 fatty acids ezinhlanzini alungele kakhulu inhliziyo. Futhi, uma udla izinhlanzi esikhundleni senyama ebomvu njengenyama yenkomo nengulube, unciphisa inani lamafutha agcwele enyameni ebomvu. Lesi futhi yisizathu esikhulu sokwehlisa i-cholesterol. Kodwa-ke, ezinye izinhlanzi ezinkulu ezifana noshaka ne-tilefish zigcwele i-mercury. Lokhu kungandisa ingozi yesifo senhliziyo. Ngakho-ke yidla izinhlanzi ezincane njenge-sardine, i-mackerel, ne-herring.
6. Sebenzisa Amafutha Omnqumo
Uma usebenzisa amafutha omnqumo esikhundleni sebhotela noma imajarini ekuphekeni kwakho noma kumasaladi, unganciphisa amazinga akho e-cholesterol ye-LDL cishe ngo-15%. Lokhu kufana nomphumela wokuthatha umuthi we-cholesterol ophansi. Amafutha "amahle" kumafutha omnqumo alungele kakhulu inhliziyo yakho. Uma kungenzeka, khetha amafutha omnqumo "angaphandle kwe-virgin". Ngenxa yokuthi awacutshungulwa kakhulu, aqukethe ama-antioxidants amaningi.
7. Yidla amantongomane.
Amantongomane amaningi, njenge-cashews, ama-almond, namantongomane, anganciphisa i-cholesterol ye-LDL. Lokhu kungenxa yokuthi aqukethe ama-compounds abizwa ngokuthi ama-sterols . Njenge-fiber, lawa ma-sterol angavimbela nomzimba ekumunceni i-cholesterol. Kodwa khumbula, amantongomane aphezulu ngamakhalori. Ngakho ungadli amaningi kakhulu. Ingcosana nje ngosuku yanele.
8. Susa ukucindezeleka
Ubuwazi ukuthi uma ucindezelekile, amazinga akho e-cholesterol angakhuphuka ngokuzumayo? Ngakho-ke gcina ingqondo yakho ikhululekile. Funda incwadi enhle, khuluma nomngane, ulalele ingoma, noma wenze into efana ne-yoga noma ukuzindla. Lezi zinto zizokusiza ukulawula amazinga akho e-cholesterol.
9. Faka izinongo ekudleni
Izinongo ezifana negalikhi, ijinja, isinamoni, upelepele, ne-coriander, ezibalulekile ekhishini lethu, azigcini nje ngokwenza ukudla kube mnandi, kodwa futhi zisiza ekwehliseni amazinga e-cholesterol. Ucwaningo luthole ukuthi ukudla i-clove eyodwa noma ingxenye yegalikhi ngosuku kunganciphisa i-cholesterol cishe ngo-9% . Ukwengeza izinongo ekudleni kusiza nokulawula isifiso sokudla, okungasiza ekunciphiseni isisindo.
10. Yeka ukubhema ngokuphelele
Ukubhema kwandisa i-cholesterol embi (LDL) futhi kunciphisa i-cholesterol enhle (HDL). Uma uyeka ukubhema, amazinga akho e-cholesterol azothuthuka.Ucwaningo olulodwa lubonise ukuthi abantu abayeka ukubhema babona amazinga abo e-cholesterol "amahle" enyuka ngo-5% phakathi nonyaka. Futhi, noma ungabhemi, ukuphefumula intuthu ebhemayo kungandisa amazinga akho e-cholesterol embi. Ngakho-ke gwema izindawo lapho abantu bebhema khona.
11. Hleka kamnandi!
Ukuhleka kufana nomuthi. Uma sihleka, amazinga e-cholesterol enhle emzimbeni wethu (i-HDL) ayakhuphuka. Ngakho-ke engeza ubumnandi empilweni yakho. Bukela i-movie ehlekisayo, ujabule nabangani, udlale nengane encane. Ukugcina ingqondo yakho ijabule nakho kubalulekile empilweni enempilo.
Ngenkathi wenza konke lokhu, kubalulekile ukuvakashela udokotela womndeni wakho ukuze uthole iseluleko ukuze uthole ukuqonda okunembile amazinga akho e-cholesterol futhi ufune ukwelashwa uma kudingeka.
Umlayezo Wokuya Nawe Ekhaya
- Nakuba amazinga aphezulu e-cholesterol andisa ingozi yesifo senhliziyo, kuyinto esingayilawula.
- Gwema ukudla okucutshunguliwe kanye nokudla okuthosiwe okuqukethe amafutha e-trans.
- Ukuzivocavoca okungenani amahora amabili nesigamu ngesonto kungakhuphula i-cholesterol enhle (i-HDL).
- Faka ukudla okucebile nge-fiber (ama-oats, ama-lentile , imifino, izithelo) kanye nezinhlanzi ezicebile nge-omega-3 ekudleni kwakho.
- Ukuyeka ukubhema ngokuphelele nokulawula ukucindezeleka kubalulekile ekulawuleni amazinga e-cholesterol.
- Xhumana nodokotela wakho ngaphambi kokwenza noma yiziphi izinqumo futhi uthole ulwazi oluphelele ngesimo sakho sempilo.
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