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Ikholesterol kumanqanaba aqhelekileyo yinto ebalulekileyo emzimbeni. Kodwa i-cholesterol engaphezulu emzimbeni wakho ifakwa kwiindonga zangaphakathi zemithambo yegazi, ukunciphisa kunye nokuthintela ukuhamba kwegazi kunye nokwandisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nezinye iimeko zentliziyo.
Zimbini iintlobo ze-cholesterol, ezizezi, i-LDL cholesterol (i-lipoproteins ezixineneyo, i-cholesterol embi) kunye ne-HDL (i-lipoproteins ezixineneyo, i-cholesterol elungileyo). Inqanaba eliphezulu le-cholesterol ye-LDL yaziwa njenge-hypercholesterolemia. Olu hlobo lwecholesterol lonyusa umngcipheko wezifo zentliziyo, kubandakanya ukuhlaselwa yintliziyo nesifo sentliziyo.
Indlela yokuphila engafanelekanga yokutya ngaphandle rhoqo, ungazilolongi, utye ukutya okutyebileyo, njl njl. Yonyusa umngcipheko wokuba neqondo eliphezulu le-cholesterol [1] . Ngaphandle kwezifo zentliziyo, amanqanaba aphezulu e-cholesterol anokukhokelela ekutyebeni kakhulu, ukukhubazeka komzimba, igazi elonyukayo njl.
Uvavanyo lwegazi lunokumisela ukuba ngaba une-cholesterol ephezulu, kwaye ugqirha wakho unokucebisa ngokwenza umthambo okanye amayeza ukongeza ekuthatheni ukutya okunempilo ukuphucula impilo yakho iphela.
Funda ukuze wazi malunga ukutya ukunciphisa i-cholesterol .
Ukutya kunye neCholesterol: Unxibelelwano ngqo phakathi kokutya okutyayo kunye namanqanaba akho e-cholesterol
Ukutya okutyayo kunxulunyaniswe ngokuthe ngqo kumanqanaba akho e-cholesterol [Mbini] . Oko kukuthi, ukunciphisa i-cholesterol yakho ngokutya kwakho kukuhle ngokuthe ngqo. Konke okufuneka ukwenze kukudibanisa imifuno, iziqhamo, amandongomane, iimbewu, intlanzi, kunye nokutya okuziinkozo ekutyeni kwakho, ukunceda ukuthoba amanqanaba e-cholesterol yakho kunye nokunciphisa ukubumba 
Ngelixa ukuthintela ukutya okunomxholo wecholesterol ephezulu kunokuba luncedo kwabanye, eyona ndlela isebenzayo kunye neyona isebenzayo yokunciphisa amanqanaba e-cholesterol kukukhetha ukutya okuqulethe amafutha angaqinisekiswanga ngaphezulu kwezo ziqulathe okanye zihambisa amafutha [4] . Qinisekisa ukuthathela ingqalelo ubungakanani be amafutha ekudleni kwaye zeziphi iintlobo ezingena emzimbeni. Ukutya kwakho kunempembelelo enamandla kwi-cholesterol yakho nakwezinye izinto ezinobungozi.
Ukutya okwahlukeneyo kunceda ekwehliseni amanqanaba e-cholesterol ngeendlela ezahlukeneyo. Abanye bahambisa ifayibha enyibilikayo ebopha i-cholesterol kunye nabandulelayo kuyo inkqubo yokwetyisa kwaye 'urhuqe' oku ngaphandle komzimba ngaphambi kokuba ungene ekujikelezeni. Ezinye ii-veggies eziqulethe ii-sterols kunye ne-stanols ziya kunceda ukuthintela umzimba ekufunxeni i-cholesterol.
Makhe sijonge okunye kokutya okunceda ukunciphisa amanqanaba e-cholesterol.
1. Iiamangile
Iiamangile zipakishwe ngamafutha e-monounsaturated fat-heart, amafutha e-polyunsaturated kunye ne-fiber enceda ukwandisa i-cholesterol elungileyo kunye ne-cholesterol embi esezantsi. Uphononongo lufumanise ukuba ii-almonds zisetyenziswa yonke imihla ziya kunceda ukunciphisa amanqanaba e-cholesterol ye-LDL nge-3 ukuya kwi-19 ipesenti [5] . Iiamangile kukutya okumnandi kakhulu, kwaye ungakongeza iisaladi kunye ne-oatmeal .
2. Iimbotyi zesoya
Abantu abaphethwe yi-cholesterol ephezulu banokongeza iimbotyi zesoya ekutyeni kwabo, njengoko ityebile kwiiprotein zezityalo. Inamanqanaba aphezulu e-polyunsaturated fat, iivithamini, iiminerali kunye nefayibha enokunceda ukuthoba i-cholesterol embi. Ukutya 1 ukuya kwi-2 servings yeembotyi zesoya yonke imihla inokukunceda ukukhusela kwisifo sentliziyo [6] . Iimbotyi ezifana neembotyi, ii-ertyisi kunye neelentile zilungile nakwi-cholesterol.
3. Iiflekisi
Iimbewu zeflax ziqulathe ifayibha enyibilikayo, iilignans, kunye ne-omega 3 fatty acids. Ngokwophononongo kwiZondlo kunye neMetabolism, isiselo esineflakisi sinokuhlisa i-cholesterol iyonke kunye ne-LDL ye-cholesterol ngeepesenti ezili-12 kunye neepesenti ezili-15 ngokwahlukeneyo. [7] . Izifundo ezininzi zibonisa oko Ukutya iflakisi imihla ngemihla inokunciphisa i-cholesterol iyonke kunye neepoprotein ye-cholesterol esezantsi.
4. Imbewu yeFenugreek
Imbewu yeFenugreek, ekwabizwa ngokuba yimbewu ye-methi, ineempawu zonyango kwaye ingumthombo olungileyo we-anti-inflammatory, antioxidant, kunye ne-anti-diabetic. Eyona nto iphambili kwi-fenugreek ebizwa ngokuba yi-saponins idlala indima ekwehliseni i-cholesterol ye-LDL [8] . Ukutya ½ ukuya kwi-1 ithisipuni yembewu yefenugreek yonke imihla .
5. Imbewu yekorianderi
Imbewu yeCoriander okanye imbewu yedhaniya isetyenzisiwe kunyango lwe-Ayurvedic ukusukela kumaxesha amandulo [9] . Ngokwezifundo, imbewu ye-coriander inokunceda ukuthoba amanqanaba e-cholesterol amabi kunye ne-triglyceride kakhulu. Bilisa amacephe ama-2 embewu yekoriyandire kwiglasi yamanzi, uxovule i-decoction emva kokupholisa kwaye uyisele kabini ngemini.
6. I-Psyllium khumbula
I-husky ye-Psyllium ngumthombo osisityebi we-fiber enyibilikayo enceda kakhulu i-LDL cholesterol. Ngokwesifundo, abantu abane-LDL ye-cholesterol egxile phakathi kwe-3.36 kunye ne-4.91 mmol / L banikwe i-5.1 g ye-psyllium husk yeeveki ezingama-26. Iziphumo zibonise ukugxila kwe-LDL ye-cholesterol esezantsi [10] . Imali efunekayo ukunciphisa i-cholesterol yile I-10 ukuya kwi-20 gram huskyllium ikhoba Usuku .
Phawula I-Psyllium ngesiqhelo ithathwa kathathu ngemini, kanye phambi kwesidlo ngasinye, nokuba kukwipilisi okanye umgubo oxutywe namanzi okanye ijusi.
7.Igalikhi
Ngaphandle kwesibonelelo sempilo, le spice / imifuno inayo, esinye sezona zibonelelo ziphambili zegalikhi ekwehliseni icholesterol. Ukukhutshwa kwegalikhi kunokunceda ukunciphisa i-cholesterol iyonke, kwaye amanqanaba e-LDL kunye nezifundo ziye zafakazela ukuba ukutya igalikhi yonke imihla iinyanga ezimbini kuya kunciphisa amanqanaba e-cholesterol kunye nokunciphisa isifo sesifo sentliziyo [Shumi elinanye] . Ngaba ½ ukuya kwi-1 ikonofile yonke imihla Ungayongeza kwii-curries, veggies eziqhotsiweyo okanye iisuphu.
Phawula Iigalikhi kunye negalic supplements kufuneka zithintelwe ngaphambi kotyando kwaye akufuneki zithathwe kunye namayeza okucoca igazi.
8. IBasil eNgcwele
I-basil engcwele , ebizwa ngokuba yi-tulsi e-India, ineempawu ezininzi zonyango, kubandakanya i-antioxidant, anti-inflammatory, anti-diabetic, kunye ne-anti-hypercholesterolemia anticarcinogenic, njalo njalo. Isifundo sibonisa ukuba i-tulsi ithintela i-atherosclerosis kwimithambo yegazi, ebangelwa ngenxa ye-cholesterol ephezulu [12] . Sela iti ye-tulsi mihla le okanye uhlafune amagqabi ambalwa e-tulsi.
9. Isiqhamo seediliya
Abantu abaphethwe ngamanqanaba aphezulu e-cholesterol banokutya iziqhamo zeediliya. Ziqulathe ifayibha enyibilikayo kwaye zityebile kwi-pectin eyicandelo lokunciphisa i-cholesterol. Izifundo zibonise ukuba ukutya i-grapefruit ebomvu enye yonke imihla inyanga inokunceda ukuthoba i-cholesterol ye-LDL kangangeepesenti ezingama-20 [13] . Ukusetyenziswa kwamajikijolo kunye neediliya nazo ziyindlela efanelekileyo yokunciphisa amanqanaba e-cholesterol.
10. Iavokhado
Ii-avocado zingumthombo ogqwesileyo wamafutha e-monounsaturated anokunceda ukuthoba i-cholesterol ye-LDL kunye nokunyusa i-cholesterol elungileyo. Ii-avocado zityebile kwi-B-complex vitamin, vitamin K, kunye neeminerali ezininzi. Iziqhamo ziqulathe ii-sterols zezityalo ezineempawu zokunciphisa i-cholesterol [14] . Yongeza ½ iavokhado ukwenza isaladi, ukuthambisa okanye ukutya isiqhamo njengoko sinjalo.
11. Ispinatshi
Ispinatshi iqulethe i-lutein, into enceda ukuthoba i-cholesterol emzimbeni. Le lutein ikwanceda ukunqanda ukuhlaselwa yintliziyo ngokunceda udonga lwemithambo luphelise abahlaseli be-cholesterol ababangela ukuvaleka [Shumi elinantlanu] . Ngelixa yonke imifuno iqulethe i-cholesterol esehlisa ifayibha, kodwa isipinatshi ngowona mthombo mkhulu. Ukutya 1 indebe yesipinatshi yonke imihla .
12. Chocolate emnyama
Ngaba uyazi ukuba ukutya itshokholethi emnyama kunokunceda ukunciphisa i-cholesterol ephezulu? Inokunciphisa ngokufanelekileyo i-cholesterol embi kwaye inyuse inqanaba elifanelekileyo le-cholesterol egazini. Icandelo elibizwa ngokuba yi-theobromine ekhoyo kwitshokholethi emnyama ikakhulu inoxanduva lokunyusa i-cholesterol ye-HDL [16] .
13. Oatmeal
I-Oatmeal kukutya kwasekuseni okuthandwayo kwaye kuyacetyiswa kubantu abanamanqanaba aphezulu e-cholesterol. Ukuba nayo yonke imihla kubonisiwe kwinqanaba eliphantsi le-cholesterol. Umxholo wefayibha ephezulu enyibilikayo kwi-oatmeal unceda ukuthoba i-cholesterol embi (LDL). Ifayibha inciphisa ukufunxwa kwe-cholesterol embi egazini lakho, ngaloo ndlela kunciphisa umngcipheko wesifo sentliziyo [17] . Unokongeza ibhali ekutyeni kwakho kulawulo lwecholesterol.
14. Isalmon
I-Salmon ine-omega-3 fatty acids ebizwa ngokuba yi-EPA kunye ne-DHA, ekhusela i-cholesterol ephezulu. I-Salmon inceda ukuthoba i-triglycerides kunye nokunyusa i-cholesterol ye-HDL kancinci, oko ke kunciphisa umngcipheko wesifo sentliziyo. Sebenzisa ubuncinci Iinkonzo ezi-2 yesalmon qho ngeveki ukunceda ukugcina intliziyo yakho isempilweni. Iintlanzi ezinamafutha, njenge-mackerel, ziyanceda kwi-cholesterol [18] .
15. Ijusi ye-Orenji
orenji Isiqhamo yenye into yokutya okuphezulu okunokunceda ukuthoba i-cholesterol ephezulu. Abaphandi bafumanise ukuba ijusi yeorenji iphucula iiprofayili ze-lipid yegazi kubantu abane-cholesterol ephezulu ngenxa yobukho be-vitamin C, i-folate kunye ne-flavonoids kwiiorenji [19] . Unga sela iglasi ye ijusi e-orenji esandula ukwenziwa ngelixa sisitya sakusasa.
Phawula : Iijusi zeorenji ezithengiweyo aziloncedo ekwehliseni icholesterol.
16. Iti eluhlaza
Ukusela iti eluhlaza yonke imihla kuya kunceda ukunciphisa i-cholesterol embi. Isiselo esisempilweni sinemixube emininzi ethintela ukufunxwa kwecholesterol kwicandelo lokucola ukutya kunye noncedo ekuphumeni kwayo. Ukongeza, iti eluhlaza inezinye izibonelelo zezempilo nayo-njengokuthintela i-plaque yokwakha kwimithambo. Sela iikomityi ezi-3 ukuya kwezi-4 zeti eluhlaza yonke imihla [Amashumi amabini] .
17. I-oyile yeOlive
I-oyile ye-olivu yioyile esempilweni etyebileyo kumanqatha e-monounsaturated anceda ukuthoba amanqanaba aphezulu e-cholesterol [amashumi amabini ananye] . Ukongeza ioyile yomnquma kwindlela otya ngayo kuya kunciphisa umngcipheko wesifo sentliziyo kunye nokufa icala. Ioyile yomnquma ikwacebile ku-vitamin E olungele impilo yakho yonke. Sebenzisa ioyile yomnquma ngelixa upheka ukutya okanye uyisebenzise njengokunxiba isaladi efanelekileyo.
18. I-oli yeCoconut yeVirgin
Izinto ze-polyphenol ezisebenzayo zebhayoloji ezikhoyo kwioyile kukholelwa ukuba ziyanceda ekunciphiseni amanqanaba e-cholesterol iyonke, i-triglycerides, i-phospholipids kunye ne-LDL. Kuyaziwa ngokuba nefuthe elingcono kuneoyile yecopra eqhelekileyo [22] . Nangona kunjalo, soloko usebenzisa izixa ezilinganiselweyo.
19. Beetroot + Umnqathe + Apple + Ijinja
I-Beetroot yenye ye-superfoods elayishwe ngeevithamini ezininzi kunye nezakha mzimba. Zininzi izibonelelo zempilo zalo imifuno imnandi ebomvu. Umzekelo, i-beetroot detoxes isibindi ihlambulula umzimba wethu ngokugungxula ityhefu, iphucula ukubalwa kwegazi kwaye okona kubaluleke kakhulu, ithintela amathuba okubetha kwentliziyo [2. 3] .
Ngokwabaphandi, ijusi ye beetroot ingakukhusela kwizifo zentliziyo njengoko yehlisa amanqanaba e-LDL (cholesterol embi) emzimbeni. Ijusi ebomvu nayo ityebile ngentsimbi, yiyo loo nto isakha ihemoglobin engakumbi emzimbeni.
Ijusi ye-Beetroot iresiphi yokunciphisa i-cholesterol embi:
Ikhonza: 2 Ixesha lokulungiselela: imizuzu emi-5
Izithako
- I-Beetroot- 1 yinqumle ibe ziingceba (ezingafakwanga)
- Iikherothi- 2-3 zinqunqwe zangamacwecwe (ezingafakwanga)
- I-Apple- 1 yinqumle ibe ziingceba (engafakwanga)
- Ijinja- kunye nefrac12 intshi (ehlutshiwe)
- Umgubo omnyama wepepile- 1tsp
- Ityuwa- 1 pinch
- Umkhenkce otyumkileyo- ukukhonza
Imikhombandlela
- Sila i-beetroot, iminqathe, ijinja kunye neapile kunye.
- Yongeza amanzi amancinci xa kufuneka.
- Ukucoca ijusi usebenzisa isihluzo.
- Nciphisa ipowder emnyama kunye netyuwa. Gquba ngepuni.
- Yongeza umkhenkce otyumkileyo kwiglasi kwaye emva koko uthele ijusi.
- Yikhonze i-chilled.
20. Iorenji + iBhanana + iPapaya
Iziqhamo ezithile zinokunceda ekulawuleni amanqanaba akho aphezulu e-cholesterol. Umzekelo, iorenji, ibhanana kunye nepapaya ziyasebenza ekulawuleni amanqanaba amabi e-cholesterol. Ezi ziqhamo ngumthombo otyebileyo we-vitamin C, ifayibha kunye nentsimbi ephucula ukuhamba kwegazi kunye nokutshisa i-cholesterol [24] .
Iorenji, ibhanana kunye nepapaya yeziqhamo zejusi yecholesterol ephezulu:
Ikhonza: 2 Ixesha lokulungiselela: imizuzu emi-5
Izithako
- I-Orenji- 2 (yahlulwe)
- I-Papaya- 1 indebe (ihlutshiwe kwaye iyinqunqe)
- Iibhanana- 2 (ezixutywe zacolwa)
- Umkhenkce otyumkileyo- ukukhonza
Imikhombandlela
- Uluhlu lweorenji kunye nepapaya.
- Sebenzisa amanzi amancinci xa kufuneka.
- Ukuxhamla ngoncedo lwe-strainer okanye ilaphu elicocekileyo le-muslin.
- Yongeza umkhenkce otyumkileyo kwiglasi kwaye emva koko uthele ijusi.
- Khonza ngokukhawuleza.
Ngaphandle kokutya okukhankanywe apha ngasentla, le mifuno, iziqhamo, iziqholo kunye namayeza anokunceda ukunciphisa amanqanaba e-cholesterol [25] :
- Isithsaba
- Itswele
- Isicatshulwa seYarrow
- Isicatshulwa seartichoke
- Imifuno yeCollard
- Shitake mushroom
- Amazimba
Kwinqaku lokugqibela ...
Kuyacetyiswa ukuba umntu ngamnye atye ubuncinci iigram ezingama-300 zemifuno kunye neigram ezili-100 zeziqhamo yonke imihla. Ukutshintsha ukutya okutyayo kunokunceda ukunciphisa i-cholesterol yakho kunye nokuphucula inani lamafutha kwigazi lakho.
