Otu esi ebelata ọkwa cholesterol dị elu n'ụzọ ebumpụta ụwa
Cholesterol bụ ihe abụba dị n'ọbara ma dị mkpa maka ọrụ nkịtị nke ahụ. Agbanyeghị, oke cholesterol nwere ike ibute nsogbu ahụike dị iche iche, ọkachasị ọrịa obi na akwara. Iweda ọkwa cholesterol dị elu dị mkpa iji gbochie ihe egwu nke nkụchi obi na ọrịa strok. Lee ụfọdụ ụzọ ebumpụta ụwa iji nyere gị aka belata cholesterol dị elu na-adabereghị na ọgwụ.
1. Rie nri dị mma
a. Eriri Na-agbaze
Eriri na-agbaze agbaze, dịka nke dị na oatmeal, apụl, ube, agwa, na mkpụrụ osisi na akwụkwọ nri dị iche iche, nwere ike inye aka belata ọkwa cholesterol LDL (ọjọọ) n'ọbara. Eriri na-agbaze agbaze na-arụ ọrụ site na ijikọ na cholesterol na sistemu nri ma wepụ ya n'ahụ tupu ọ banye n'ọbara.
b. Abụba dị mma
Ịgbanwe abụba ndị juru eju na ndị trans nwere ike inye aka belata ọkwa cholesterol LDL. A na-ahụ abụba ndị na-anaghị eju afọ n'ime avocado, mmanụ oliv, mkpụrụ osisi, na azụ̀ ndị nwere omega-3 dị ka salmon, mackerel, na sardines.
c. Osisi Sterols na Stanols
Sterols na stanol osisi, nke dị na nri dịka margarine, ihe ọṅụṅụ oroma, na yogọt, nwere ike inye aka belata cholesterol LDL site na igbochi nnabata cholesterol n'ime eriri afọ.
2. Mmega Ahụ Mgbe Niile
Mmega ahụ mgbe niile anaghị enyere aka belata cholesterol LDL ma bulie ọkwa cholesterol HDL (ezigbo) elu, kamakwa ọ na-enyere aka ibelata ibu, nke nwere ike inye aka belata ọkwa cholesterol. A na-atụ aro ihe omume dịka ịga ije, ịgba ọsọ, igwu mmiri, ma ọ bụ ịgba ígwè maka opekata mpe nkeji iri atọ kwa ụbọchị, ugboro ise n'izu, iji nọgide na-enwe ahụike obi na ijikwa cholesterol.
3. Wetuo ibu
Ibu oke ibu nwere ike ibute oke cholesterol. Ifufu naanị pasentị 5-10 nke ibu ahụ gị nwere ike inwe nnukwu mmetụta na ọkwa cholesterol. Ijikọta nri dị mma na mmega ahụ mgbe niile bụ ụzọ kachasị dị irè isi belata ibu ma nọgide na-enwe ọkwa cholesterol dị mma.
4. Kwụsị ise siga
Ise siga nwere ike imebi mgbidi arịa ọbara, mee ka ha dịkwuo mfe ịnweta abụba. Ịkwụsị ise siga nwere ike ime ka ọkwa cholesterol HDL dịkwuo mma, belata ohere nke nkụchi obi, ma nye uru ahụike ndị ọzọ.
5. Belata ịṅụ mmanya na-aba n'anya
Ịṅụ nnukwu mmanya nwere ike ime ka ọkwa cholesterol na ọbara mgbali elu dịkwuo elu. Belata ịṅụ mmanya na-aba n'anya ka ọ bụrụ otu ihe ọṅụṅụ kwa ụbọchị maka ụmụ nwanyị na ihe ọṅụṅụ abụọ kwa ụbọchị maka ụmụ nwoke iji jide n'aka na ọkwa cholesterol dị n'okpuru.
6. Rie ihe mgbakwunye eke
Ihe mgbakwunye herbal na eke dị iche iche nwere ike inye aka belata cholesterol, gụnyere:
a. Ihe e si na galik wepụta
A na-eji galik eme ihe n'ọgwụ ọdịnala kemgbe, egosikwala na o nwere ihe ndị na-ebelata ọkwa cholesterol LDL.
b. Ihe mgbakwunye mmanụ azụ
Mmanụ azụ̀ bara ụba na omega-3 fatty acids, nke a maara na ọ na-ebelata ọkwa cholesterol ma na-ebelata ihe ize ndụ nke ọrịa obi.
c. Mmanya Apple Cider
Ọtụtụ nnyocha egosila na mmanya apụl cider nwere ike inye aka belata ọkwa cholesterol LDL ma mee ka ọkwa cholesterol HDL dịkwuo elu.
7. Njikwa Ntụgharị Uche na Nchegbu
Nrụgide ogologo oge nwere ike imetụta ọkwa cholesterol na ahụike obi dum. Ijikwa nrụgide site na usoro ntụrụndụ dịka yoga, ntụgharị uche, na mmega iku ume nwere ike ibelata ọkwa cholesterol n'ụzọ ebumpụta ụwa.
8. Nwee ụra nke ọma
Enweghị ụra nwere ike ime ka ihe ize ndụ nke ọrịa dị iche iche dịkwuo elu, gụnyere oke cholesterol. Inweta ụra zuru oke kwa abalị nwere ike inye aka ịnọgide na-enwe ọkwa cholesterol nkịtị ma kwado ahụike obi dum.
9. Zere nri e ji aka mee na nke e siri esi.
Nri ndị e siri esi na nri e siri esi na-enwekarị abụba trans na abụba juru eju, nke nwere ike ime ka ọkwa cholesterol LDL dị elu. Izere ma ọ bụ igbochi iri nri ndị a nwere ike inye aka belata cholesterol.
10. Ṅụọ tii akwụkwọ ndụ akwụkwọ ndụ
Tii akwụkwọ ndụ akwụkwọ ndụ bara ụba na antioxidants nke nwere ike inye aka belata cholesterol LDL ma melite ahụike obi. Ịṅụ otu iko tii akwụkwọ ndụ akwụkwọ ndụ otu ruo abụọ kwa ụbọchị nwere ike inye nnukwu uru ahụike.
Ọmụmụ Ihe: Mgbanwe Ndụ na Mbelata Cholesterol
Ka anyị leba anya n'ọmụmụ ihe iji ghọta otu esi ebi ndụ dị mma nwere ike isi belata ọkwa cholesterol. John, nwoke dị afọ 45 nwere akụkọ ihe mere eme nke ọrịa obi n'ezinụlọ ya, nwere mkpokọta ọkwa cholesterol nke 240 mg/dL na ọkwa cholesterol LDL nke 160 mg/dL mgbe e lere ya ule mbụ. Dọkịta ya tụrụ aro ka ọ gbanwee ụdị ndụ ya tupu ọ nwalee ọgwụ.
John malitere site n'ịgbanwe nri ya. O tinyere oatmeal dochie nri ụtụtụ ya e siri esi, nke bara ụba na eriri na-agbaze agbaze. O tinyere ọtụtụ mkpụrụ osisi na akwụkwọ nri na nri ya ma jiri mkpụrụ na mkpụrụ dochie nri ndị na-adịghị mma. Ọ malitekwara ịme mmega ahụ site n'iji ije ije nkeji iri atọ kwa ụbọchị.
John kwụsịkwara ise siga ma belata ịṅụ mmanya na-aba n'anya ya. Ọ nwara usoro ntụrụndụ dị ka yoga na ntụgharị uche iji chịkwaa nrụgide. Mgbe ọnwa isii nke ụdị ndụ ọhụrụ a gasịrị, ọkwa cholesterol LDL nke John dara ruo 120 mg/dL, ọkwa cholesterol ya niile dakwara ruo 200 mg/dL. Nsonaazụ ndị a na-egosi na mgbanwe ndụ nwere ike inwe mmetụta dị ukwuu na ọkwa cholesterol.
Mmechi
Iweda cholesterol dị elu n'ụzọ ebumpụta ụwa na-agụnye njikọta nke mgbanwe nri, mmega ahụ, njikwa nchekasị, na ndụ ahụike zuru oke. Site n'ịnabata àgwà ndị a dị mma, ị nwere ike ọ bụghị naanị ibelata ọkwa cholesterol gị kamakwa ime ka ahụike obi gị na ọdịmma zuru oke dịkwuo mma. Gakwuru dọkịta gị ma ọ bụ ọkachamara n'ihe gbasara nri tupu ị gbanwee nnukwu mgbanwe ndụ gị ma ọ bụ ịmalite ihe mgbakwunye ọ bụla iji hụ na ha dị mma ma dabara adaba maka ahụike gị.
