Emzimbeni womuntu, kune-cholesterol ephelele, ehlukaniswe i-LDL - into esezingeni eliphansi ne-HDL - indawo ephezulu kakhulu. Kuyinto cholesterol embi eholela ekwakhekeni kwama-atherosclerotic plaque emikhunjini.
Lapho kufakwa i-cholesterol plaque odongeni lwangaphakathi lomkhumbi wegazi, kwakheka izimo ezivumayo ze-thrombosis. I-lumen yomkhumbi iyancipha kancane kancane, ukuqhuma kwegazi okwakhekile, okuholela ekufakweni kwe-myocardial, i-hemorrhagic stroke, i-pulmonary embolism, ukufa nge-coronary okungazelelwe.
Ukushisa i-cholesterol, kunconyelwa indlela yokuphila enempilo - ukudla okunengqondo nokunokulinganisela okuqukethe inani elincane le-cholesterol, umsebenzi omuhle womzimba. Uma izindlela ezilula zingasizi, nikeza amaphilisi.
Amathebulethi athathwa ngokuqhubekayo, noma ngabe izinga le-LDL emzimbeni selilwamukele. Basiza ngokuhlanganiswa nokudla. Ake sibheke ukuthi yini eshisa i-cholesterol? Imiphi imikhiqizo edinga ukufakwa kumenyu ukuyenza ihlukaniswe, futhi yini ongayenqaba?
Ukudla okwehlisa i-LDL
Ngisho nokudla okuthinta kakhulu ngeke kunikeze umphumela oyifunayo uma isiguli singadlali imidlalo. Ukuzivocavoca umzimba ngqo kanye nokudla okufanele kusiza ukufeza umphumela wokwelapha wehlise i-cholesterol embi.
Isikhundla esiholayo phakathi kwemikhiqizo engavimbela i-cholesterol eyingozi yi-avocado.
Izithelo ziqukethe amavithamini amaningi nezakhi ezizuzisayo, azithinti ushukela wegazi, ngakho-ke zilungele ukusetshenziswa kushukela. Thela isigamu se-avocado isonto elilodwa.
Lokhu kusiza ukwehlisa i-LDL nge-10%, futhi kunyuse i-HDL ngama-20%.
Amafutha omnqumo aqukethe ama-milligram angama-22 wama-phytosterols, athinta kahle ukugcwala kwe-cholesterol ephelele. Amafutha angasetshenziswa njengenye indlela yamafutha ezilwane. I-LDL incishiswa ngo-18% uma ichithwa kungakapheli inyanga eyodwa.
Imikhiqizo Ye-Cholesterol Burning:
- Ama-Blueberries, ama-raspberries, ama-cranberry, ama-lingonberry, ama-aronia. Zingadliwa ngawodwana, noma ukupheka isaladi yezithelo. Inzuzo ukuthi inomphumela omuhle ku-glycemia kushukela. Ezinyangeni ezimbili zokusebenzisa njalo, i-cholesterol enhle ikhuphuka ngo-10% ukusuka ezingeni lokuqala;
- Ukudla i-oatmeal kanye nezinhlamvu eziphelele kuyindlela enempilo yokushisa izinto eziyingozi egazini. Kunconywa ukudla i-buckwheat ne-barley porridge, kuvunyelwe ukudla amabele, i-rye, ukolweni. Imikhiqizo enjalo inomthelela ekujwayezeni ipheshana lesisu;
- Imbewu yefilakisi ilungele abanesifo sikashukela ukunciphisa i-LDL. Banezelelwa kunoma yikuphi ukudla okwifomu le-powder;
- Iphayinaphu iqukethe inani lerekhodi le-ascorbic acid, amavithamini e-B, izakhi zamaminerali nezinye izithako ezizuzisayo. Isiza ukuguqula i-cholesterol eyingozi, ithuthukise ukulahleka kwesisindo, okubalulekile kukashukela wohlobo 2;
- I-Garlic ingabizwa ngokuthi yi-statin enamandla yemvelo. Ivimbela ukukhiqizwa kwama-lipoprotein aphansi kwabantu. Ukuthola umphumela wokwelapha, kuthathwa isikhathi eside. Imifino idliwa emisha nsuku zonke okungenani izinyanga ezintathu.
Akwanele ukufaka imikhiqizo yokunciphiswa kwe-lipoprotein ephansi ekudleni. Kuyadingeka futhi ukukhipha ukudla okucetshisiwe ku-cholesterol. Lokhu okunamafutha, ingulube nenqatha yenkomo, amasoseji, imikhiqizo yobisi yokuqukethwe okunamafutha aphezulu. Kuyadingeka ukuthi umuntu adle ama-60% ezithelo zezitshalo kwimenyu yonke ngosuku.
Ukuguqula i-cholesterol ejwayelekile, abanesifo sikashukela badinga ukudla ama-pistachios, imbewu yesame, amantongomane zikaphayini, ama-almonds, germ kakolweni, ne-brown nerayisi ye-brown.
Zonke izithelo ezinombala oluhlaza okwesibhakabhaka, obomvu nobomvu ziyacetshiswa ngama-polyphenols, ngoba zivusa ukukhiqizwa kwama-lipoprotein aphezulu kwabantu.
Iziphuzo ze-cholesterol-yehlisa
Ngaphambi kokuthi uqhubeke neziphuzo ezinciphisa i-LDL, ake sisho amagama ambalwa mayelana notshwala. Iziphuzo ezidakayo zithinta umzimba wonke kabi, azivunyelwe ukusetshenziswa kushukela, ngoba ziphazamisa amanyikwe.
Abanye abantu bacabanga ukuthi amagremu ama-50 we-vodka noma owomileyo wewaini ebomvu wehlisa i-cholesterol, abanye bathi akunjalo. Umbono uyimpikiswano, izifundo azenziwanga, kepha kungcono ukungayeki imikhiqizo equkethe utshwala.
Ukushisa i-LDL, udinga ukuyeka ikhofi. Itiye eliluhlaza kunconywa njengenye indlela - yehlisela i-cholesterol ngo-15% kusuka ezingeni lasekuqaleni.
Kepha akuhlanganisiwe, kepha kungumkhiqizo ovele wodwa. Isiphuzo sinama-flavonoid amaningi, aqinisa imithambo yegazi nama-capillaries, akhulisa i-HDL egazini.
Iziphuzo zinconywa kwabanesifo sikashukela nge-cholesterol ephezulu:
- Ukunciphisa amafutha egazi ekhaya, lungiselela ama-juices ahlukahlukene asuselwa kwimifino nezithelo. Inhlanganisela enjenge-celery nejusi karoti isiza ukususa i-cholesterol eyingozi ngokweqile; inhlanganisela ye-beetroot, ikhukhamba kanye ujusi we-karoti; ujusi ovela kuma-apula, isilimo esidliwayo esinamagatsha anamanzi kanye izaqathi; i-orange entsha.
- Utamatisi omusha unomthelela omuhle esimweni semithambo yegazi, unomphumela we-antioxidant. Ilungiselelwe ekhaya kusuka kumatamatisi avuthiwe, kunconywa ukuphuza isiphuzo esingu-200-300 ml ngosuku.
- I-cocoa iqukethe i-flavonol, into eyenza umsebenzi wobuchopho uthuthukise umuzwa we-insulin, obalulekile kubantu abanesifo sikashukela. Ihlanza nezindonga zobumba zemithambo yegazi. Ungaphuza isiphuzo esifudumele nganoma yisiphi isikhathi, ubisi lwe-skim luyavunyelwa.
- Phuza i-artichoke yaseJerusalema. Kuyasiza ekwelapheni isifo sikashukela i-mellitus, hypertension ye-arterial, i-IHD, isifo sokuqina kwemithambo yegazi ngenxa yesimo sayo esiyingqayizivele. Yehlisa i-LDL, ihlanza imithambo yegazi futhi iqinise imithambo yegazi.
Isiphuzo se-artichoke saseJerusalema silungiswa ekhaya. Ukuze wenze lokhu, isivuno sezimpande soma kuhhavini, bese sichotshozwa kube yimpuphu. Ithisipuni elilodwa lithululelwa ngo-250 ml wamanzi abilayo, gcoba imizuzu emihlanu. Ungayiphuza. Ukubuyekezwa kukwazi ukuthi isiphuzo sifana nokunambitheka kwekhofi.
Ijusi leklabishi elimhlophe liyindlela yemvelo yokwehlisa i-LDL. Usuku udinga ukuphuza isiphuzo esisha esingu-100-150 ml. Inkambo yokwelashwa izinyanga ezimbili.
Ngemuva kwekhefu lesonto, ukwelashwa kuyaphindwa.
Izindlela ezihlukile zokukhulisa i-cholesterol
Akunandaba ukuthi ungathanda kanjani, ngeke kusebenze ukunciphisa masisha ama-lipoprotein aphansi. Okokuqala, isifo sikashukela sidinga ukushintsha imenyu - ukudla kufanele kuhambisane nezidingo ze-cholesterol kanye nesifo esingaphansi ukuze kuvikelwe ukukhula kwesimo se-hypoglycemic.
Kunezindlela eziningi zokupheka eziningi zomuthi ohlukile ezisiza ekuhlanzeni izindonga ezingezona ezejwayelekile, zilinganise izinqubo ze-metabolic ne-carbohydrate. Kepha amakhambi esintu awalungele bonke abantu. Udinga ukuthi uqiniseke ukuthi akukho ukusabela kokungezwani nalokho okwenziwe kule iresiphi.
Khumbula ukuthi ematafuleni ezokwelapha, indlela ejwayelekile ye-cholesterol esegazini lomuntu ayidluli amayunithi angama-5.2 noma ama-200 mg / dl. Ku-diabetes, okujwayelekile kuphansi kakhulu, ngoba ngokumelene nesizinda sokulimala ushukela egazini, amathuba okuthola izifo zenhliziyo ayanda.
Amaresiphi azosiza ukususa i-cholesterol ye-LDL egazini:
- Ingxenye yengilazi yembewu ye-dill, i-valerian rhizome - 10 g, isipuni soju linden. Zonke izakhi zichotshoziwe, zixube. Thela ingxube nge-1000 ml yamanzi abilayo, gcizelela amahora angama-24. Thatha isipuni kathathu ngosuku, isigamu sehora ngaphambi kokudla. Inkambo yokwelashwa okungenani izinyanga ezimbili. Umuthi ophelile ugcinwa esiqandisini;
- I-500 ml yamafutha omnqumo, amabhisikidi ayi-10 kagalikhi. Besebenzisa lezi zingxenye, balungiselela uwoyela wegalikhi, ongezwe kunoma yikuphi ukudla - inyama, amasaladi wesizini. I-Garlic ihlutshiwe, igaywe kahle ngangokunokwenzeka (kuphela ngommese). Thela uwoyela, qinisa isonto.
Ukunciphisa i-cholesterol eyingozi kusiza i-tincture yegalikhi ku-vodka. Sonta amakhanda ambalwa wegalikhi nge-grinder yenyama, engeza i-500 ml yotshwala. Faka amasonto amabili, bese uyahlungwa. Ukwelashwa kuqala ngamaconsi amabili, kancane kancane kuletha amaconsi angama-20 ngesonto - i-tincture igxunyekwe obisini lwe-skim ngaphambi kokusetshenziswa.
Ungayithoba kanjani i-cholesterol egazini izotshela uchwepheshe kule vidiyo ekulesi sihloko.
