Indlela Yokwehlisa Amazinga E-Cholesterol Aphezulu Ngokwemvelo
I-cholesterol iyinto enamafutha etholakala egazini futhi ibalulekile ekusebenzeni kahle komzimba. Kodwa-ke, amazinga aphezulu kakhulu e-cholesterol angabangela izinkinga ezahlukene zempilo, ikakhulukazi izifo zenhliziyo. Ukwehlisa amazinga aphezulu e-cholesterol kubalulekile ukuvimbela ingozi yokuhlaselwa yinhliziyo kanye nesifo sohlangothi. Nazi ezinye izindlela zemvelo zokukusiza ukunciphisa i-cholesterol ephezulu ngaphandle kokuthembela emithini.
1. Yidla Ukudla Okunempilo
a. I-Fiber Encibilikayo
I-fibre encibilikayo, njengaleyo etholakala ku-oatmeal, ama-apula, amapheya, ubhontshisi, nezithelo nemifino ehlukahlukene, ingasiza ekwehliseni amazinga e-LDL (amabi) e-cholesterol egazini. I-fibre encibilikayo isebenza ngokubopha i-cholesterol ohlelweni lokugaya ukudla bese iyisusa emzimbeni ngaphambi kokuba ingene egazini.
b. Amafutha Anempilo
Ukufaka amafutha agcwele kanye nama-trans esikhundleni samafutha angagcwele kungasiza ekwehliseni amazinga e-LDL cholesterol. Amafutha angagcwele angatholakala kuma-avokhado, uwoyela womnqumo, amantongomane, kanye nezinhlanzi ezicebile nge-omega-3 njenge-salmon, i-mackerel, kanye nama-sardine.
c. Ama-Plant Sterols nama-Stanols
Ama-sterols ezitshalo nama-stanols, atholakala ekudleni okufana ne-margarine, ujusi we-orange, kanye ne-yogurt, angasiza ekwehliseni i-cholesterol ye-LDL ngokuvimbela ukumuncwa kwe-cholesterol emathunjini.
2. Umsebenzi Ovamile Womzimba
Ukuzivocavoca njalo akusizi nje kuphela ukwehlisa i-cholesterol ye-LDL nokuphakamisa amazinga e-cholesterol ye-HDL (enhle), kodwa futhi kusiza ukwehlisa isisindo, okungasiza ukwehlisa amazinga e-cholesterol. Imisebenzi efana nokuhamba, ukugijima, ukubhukuda, noma ukugibela ibhayisikili okungenani imizuzu engama-30 ngosuku, izikhathi ezinhlanu ngesonto, iyanconywa ekugcineni impilo yenhliziyo nokulawula i-cholesterol.
3. Yehlisa Isisindo
Ukukhuluphala ngokweqile kungaba nomthelela emazingeni aphezulu e-cholesterol. Ukulahlekelwa yi-5-10% kuphela yesisindo somzimba wakho kungaba nomthelela omkhulu emazingeni e-cholesterol. Ukuhlanganisa ukudla okunempilo nokuzivocavoca njalo kuyindlela ephumelela kakhulu yokunciphisa isisindo nokugcina amazinga e-cholesterol anempilo.
4. Yeka Ukubhema
Ukubhema kungalimaza izindonga zemithambo yegazi, kuzenze zibe sengozini enkulu yokuthola amafutha amaningi. Ukuyeka ukubhema kungathuthukisa amazinga e-cholesterol e-HDL, kunciphise ingozi yokuhlaselwa yinhliziyo , futhi kunikeze nezinye izinzuzo zezempilo.
5. Nciphisa Ukusetshenziswa Kotshwala
Ukuphuza utshwala obuningi kungakhuphula amazinga e-cholesterol kanye nomfutho wegazi. Nciphisa ukusetshenziswa kotshwala kube yisiphuzo esisodwa ngosuku kwabesifazane kanye nezibili ngosuku kwabesilisa ukuze amazinga e-cholesterol alawulwe.
6. Yidla Izithasiselo Zemvelo
Izithako ezahlukahlukene zezitshalo nezemvelo zingasiza ukwehlisa i-cholesterol, okuhlanganisa:
a. I-Garlic Extract
Igalikhi ibilokhu isetshenziswa kwezokwelapha zendabuko futhi iboniswe ukuthi inezakhiwo zokwehlisa amazinga e-cholesterol e-LDL.
b. Izithasiselo Zamafutha Ezinhlanzi
Amafutha enhlanzi acebile ngama-omega-3 fatty acids aziwa ngokuthi anomphumela wokunciphisa amazinga e-cholesterol kanye nokunciphisa ingozi yesifo senhliziyo.
c. Iviniga ye-Apple Cider
Izifundo eziningana zikhombisile ukuthi uviniga we-apple cider ungasiza ekwehliseni amazinga e-cholesterol e-LDL futhi wandise amazinga e-cholesterol e-HDL.
7. Ukuzindla Nokulawula Ukucindezeleka
Ukucindezeleka okungapheli kungathinta amazinga e-cholesterol kanye nempilo yenhliziyo iyonke. Ukulawula ukucindezeleka ngamasu okuphumula njenge-yoga, ukuzindla, kanye nokuzivocavoca ngokuphefumula kunganciphisa amazinga e-cholesterol ngokwemvelo.
8. Lala Ngokwanele
Ukuntuleka kokulala kungandisa ingozi yezimo ezahlukene zempilo, okuhlanganisa ne-cholesterol ephezulu. Ukulala ngokwanele ubusuku ngabunye kungasiza ekugcineni amazinga e-cholesterol ajwayelekile futhi kusekele impilo yenhliziyo iyonke.
9. Gwema Ukudla Okucutshunguliwe Nokuthosiwe
Ukudla okucutshunguliwe nokuthosiwe kuvame ukuba namafutha amaningi e-trans namafutha agcwele, okungakhuphula amazinga e-cholesterol ye-LDL. Ukugwema noma ukunciphisa ukusetshenziswa kwalokhu kudla kungasiza ekwehliseni i-cholesterol.
10. Phuza itiye eliluhlaza
Itiye eliluhlaza licebile ngama-antioxidants angasiza ukwehlisa i-cholesterol ye-LDL futhi athuthukise impilo yenhliziyo. Ukuphuza inkomishi eyodwa kuya kwezimbili zetiye eliluhlaza nsuku zonke kunganikeza izinzuzo ezibalulekile zempilo .
Ucwaningo Lwesibonelo: Izinguquko Zendlela Yokuphila Nokwehlisa I-Cholesterol
Ake sibheke ucwaningo lwecala ukuze siqonde ukuthi indlela yokuphila enempilo ingawehlisa kanjani amazinga e-cholesterol. UJohn, indoda eneminyaka engu-45 ubudala enomlando womndeni wesifo senhliziyo , wayenezinga le-cholesterol eliphelele elingu-240 mg/dL kanye nezinga le-cholesterol le-LDL elingu-160 mg/dL lapho ehlolwa okokuqala. Udokotela wakhe wamncoma ukuthi enze izinguquko endleleni yakhe yokuphila ngaphambi kokuzama imithi.
UJohn waqala ngokushintsha indlela yakhe yokudla. Washintsha ukudla kwakhe kwasekuseni okucutshunguliwe nge-oatmeal, ecebile nge-fiber encibilikayo. Wanezela izithelo nemifino eminingi ekudleni kwakhe, washintsha ukudla okulula okungenampilo ngamantongomane nembewu. Waqala nokuzivocavoca ngokuhamba imizuzu engama-30 nsuku zonke.
UJohn wayeka nokubhema futhi wanciphisa ukuphuza kwakhe utshwala. Wazama amasu okuphumula njenge-yoga nokuzindla ukuze alawule ukucindezeleka. Ngemva kwezinyanga eziyisithupha zale ndlela entsha yokuphila, izinga likaJohn le-LDL cholesterol lehla laya ku-120 mg/dL kanti izinga lakhe le-cholesterol lehla laya ku-200 mg/dL. Le miphumela ikhombisa ukuthi izinguquko zendlela yokuphila zingaba nomthelela omkhulu emazingeni e-cholesterol.
Isiphetho
Ukwehlisa i-cholesterol ephezulu ngokwemvelo kuhilela inhlanganisela yezinguquko zokudla, umsebenzi womzimba, ukuphathwa kokucindezeleka, kanye nendlela yokuphila enempilo iyonke. Ngokwamukela le mikhuba enempilo, awukwazi nje ukwehlisa amazinga akho e-cholesterol kodwa futhi uthuthukise impilo yenhliziyo yakho kanye nenhlalakahle iyonke. Njalo xhumana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza noma yiziphi izinguquko ezinkulu endleleni yokuphila noma ukuqala noma yiziphi izithasiselo ukuqinisekisa ukuthi ziphephile futhi zifanele impilo yakho.
