I-cholesterol, nayo eyi-cholesterol, iyadingeka ekugcwalisekeni okuyikho kwemisebenzi eminingi ebalulekile yomzimba, ikakhulukazi, ibamba iqhaza ekwakhekeni kwe-Vitamin D. Lapho odokotela bekhuluma nge-cholesterol ephakeme, sikhuluma ngamazinga aphezulu egazi we-cholesterol ebizwa ngokuthi "kubi" - ama-lipoprotein asisindo esincane, noma i-LDL.
Le nto ebonakalayo inamathela ezitsheni, ihlanganiswe nama-cholesterol plaque, okuyingozi enkulu ngoba ingavusa i-beg yegazi emithanjeni, futhi lokhu, kuvame ukuholela ekufeni. Yingakho i-cholesterol yegazi kudingeka ihlolwe ngezikhathi ezithile. Indlela ethembekile kunazo zonke ukunikela ngegazi ukuze lihlaziywe. Ochwepheshe bazokwenza isivivinyo futhi babike umphumela ngqo.
Ebhekene nale nkinga, isiguli, ngaphezu kokwelashwa ngemithi, singaphuza amavithamini asiza ukujwayeza amazinga e-LDL.
Amavithamini okwehlisa i-cholesterol afaka:
- ascorbic acid;
- i-beta carotene (uvithamini A);
- amavithamini wamaqembu B, E no-F.
Uma uthatha la mavithamini nge-cholesterol ephakeme ngokwesilinganiso okungenani esingaphansi kwesilinganiso sansuku zonke, ungathemba hhayi kuphela ngokuncipha okukhulu kwe-cholesterol "embi", kodwa futhi nokuthuthuka kahle, ngoba indawo yemiphumela emihle yamavithamini ayikhawulwanga nakancane kule nkinga.
Babamba iqhaza cishe kuzo zonke izinqubo zokuphila komuntu ngakho-ke bayasetshenziswa ekwelapheni izifo ezahlukahlukene, ezixhumene ngisho nangobunye.
Kunezindlela ezimbili zokuthatha amavithamini:
- Kanye nemikhiqizo yokudla equkethe.
- Ngendlela yemithi ethengwa ekhemisi nge noma ngaphandle kadokotela.
Indlela yesibili iyanconywa uma umuntu enokusilela okukhangayo kwe-vithamini ethile emzimbeni noma uma kunesidingo esiphuthumayo ukwandisa izinga lokuqukethwe kwayo. Uma konke akukubi kangako, kufanele usebenzise indlela yokuqala.
Ukukhetha okunjalo ngeke kunikeze umphumela osheshayo, kepha kuzoletha izinzuzo eziningi kakhulu emzimbeni, ngoba ngisho nemikhiqizo egcwala kakhulu ngalokhu noma ukuthi i-vithamini iqukethe ezinye izinto ezidingekayo empilweni nasempilweni, ngokwesibonelo, amaprotheni nama-microelement (i-zinc, i-iron, iodine nabanye).
I-cocktail ye-Vitamin ayiqukethe amavithamini kuphela, futhi ngaleyo ndlela iletha izinzuzo eziningi.
Izinzuzo zamavithamini A no-C ane-cholesterol ephezulu
Lapho uvithamini C ne-cholesterol ephezulu bebhekana, lokhu kungukuphikisana okungalingani. Imane nje ayinalo ithuba lokulwa ne-ascorbic acid - elinye igama lale vithamini.
Kuyinto enamandla i-antioxidant elawula zonke izinqubo ze-redox emzimbeni. Ngokushesha nangokuphumelelayo i-cholesterol ejwayelekile, ivimbela i-atherossteosis, noma okungenani ngezinga elithile inciphisa ingozi yalomphumela oyingozi we-LDL ephezulu.
Inani elinconyiwe le-Vitamin C ngosuku ngu-1g. Kuyiqiniso, iningi lazo litholakala ezithelo zamawolintshi. Ngokungezelela amawolintshi akho owathandayo kanye nama-tangerine, ungadla ulamula omusha namagilebhisi - awusizo kakhulu.
Amagilebhisi adonsela abesifazane futhi ngoba bangabashisi abanamafutha abaphumelelayo. Ukuqunjelwa kwe-ascorbic acid kuma-sitrobheli, utamatisi no-anyanisi nakho kuphezulu, ngakho-ke kufanelekile ukwandisa inani labo ekudleni, hhayi kuphela ekwelashweni nasekuvimbelweni kwezinkinga zezempilo esezishiwo ngaphambili, kodwa futhi nokuqiniswa okujwayelekile kwamasosha omzimba.
Kusukela ebuntwaneni, wonke umuntu wafundiswa ukuthi uvithamini A ulungele umbono. Kepha bambalwa abantu ababona ukuthi uyakwazi futhi ukwehlisa i-cholesterol.
Ukudla okusha kwesitshalo okunokuqukethwe okuphezulu kwefiber kuvimbela ukufakwa kwe-cholesterol yizindonga zamathumbu.
IBeta-carotene ivimbela ukwakheka kwe-cholesterol, futhi i-fiber idonsa konke okungaba yingozi futhi kube yingozi futhi ikususe emzimbeni kanye nokunye ukungcola.
IVitamin A ne-beta-carotene - eyandulelayo yayo - futhi isiza umzimba ukuthi ukhiphe imishanguzo yamahhala.
Iningi lalawa mavithamini litholakala ekudleni kwezitshalo ezinemibala efudumele (ebomvu nephuzi). Ifakwe kangcono ngesilinganiso esanele se-Vitamin E ne-selenium emzimbeni - into etholakalayo etholakala emamu, amakhowe, inyama, amantongomane, imbewu nezinye izithelo.
Kumuntu, 1 mg we-vithamini A uthathwa njengokujwayelekile kwansuku zonke.
Izinzuzo zeVitamin B ze-LDL ephezulu
Kunezinhlobo eziyisishiyagalombili zamavithamini we-B, ngalinye lidlala indima ebalulekile ekusebenzeni okufanele komzimba womuntu.
Ngokubambisana, baguqula hhayi i-cholesterol kuphela, kodwa futhi noshukela wegazi.
Ngaphezu kwalokho, banegalelo ekwenzeni ngcono ukusebenza kwamgudu wokugaya ukudla kanye nohlelo lwezinzwa oluphakathi.
Ngemininingwane engaphezulu ngevithamini ngalinye laleli qembu elingezansi:
- I-Thiamine (B1) ithinta ngokuqinile umetabolism, ivimbela ukuthuthukiswa kwe-atherosulinosis, futhi futhi isebenza njengesithuthukisi sezakhiwo ze-antioxidant zamanye amavithamini. Kodwa-ke, zonke izinzuzo ezingatholakala ze-thiamine zingancishiswa ngokulutha emikhubeni emibi: ikhofi, ukubhema kanye notshwala kuyakuvimba futhi ungavumeli ukukhombisa izakhiwo ezizuzisayo. I-Thiamine itholakala ngemidumba, amazambane, amantongomane ne- bran.
- I-Riboflavin (B2) nayo ibaluleke kakhulu kumetabolism. Kubangela inani elanele lamaseli abomvu egazini, futhi futhi kuqinisekisa ukusebenza okuphelele nokunempilo komzimba we-yegilo. Kutholakala ikakhulukazi ekudleni okufana nesipinashi noma i-broccoli. Isimo semihla ngemihla se-riboflavin ngu-1.5 mg.
- INiacin (B3) ayihlangani ne-LDL, esikhundleni salokho inikela ekwenyukeni kwamazinga egazi we-HDL - cholesterol “enhle”, efana nokunciphisa cholesterol “embi”, njengoba ibhalansi ibuyiselwa. Lesi sidakamizwa siyingxenye yokwelashwa okuyinkimbinkimbi kwe-atherossteosis, ngoba i-dilates futhi ihlanza imithambo yegazi. Okuqukethwe okuphezulu kwe-nicotinic acid kudume ngamantongomane, izithelo ezomisiwe, ilayisi elingafinyelelwanga, kanye nenkukhu nenhlanzi. I-20 mg yale nto kufanele idliwe ngosuku.
- I-Choline (B4) ayigcini nje kwehlise izinga le-LDL egazini, kodwa futhi isebenza njengesihlangu sezitho zamangqamuzana, ithuthukisa imetabolism futhi imise izinzwa. Yize umzimba uhlanganisa i-choline ngokwayo, kepha leli nani lincane kakhulu, ngakho-ke udinga ukulisebenzisa ngokungeziwe ngokudla. Okunothile ku-choline kufaka i-yolk yeqanda, ushizi, utamatisi, izindunduma nesibindi. Umzimba udinga i-0.5 g ye-choline ngosuku.
- I-Pantothenic acid (B5) isiza ukuqinisa amasosha omzimba, futhi, njengamavithamini amaningi aleli qembu, kuyadingeka imetabolism. Isetshenziselwa ukwelapha i-atherossteosis, kanye nokuvikela lesi sifo. Kuhlanganiswe nezithelo, izindunduma, okusanhlamvu okuphelele, kanye nokudla kwasolwandle. Umuntu udinga ukusebenzisa i-10 mg ye-pantothenic acid ngosuku.
- I-Pyridoxine (B6) ibamba iqhaza ekwakhiweni kwama-antibodies namaseli abomvu egazi. Iyadingeka futhi ngokuhlanganiswa kwamaprotheni nama-amino acid. Yehlisa ubungozi bokuqhekeka kwe-platelet, ngaleyo ndlela ivimbele ukwakheka kwezigaba zegazi. Ikhuthaza ukwelashwa kwe-atherosclerosis, kuthathwa ukuvimbela kwayo. Kuqukethe imvubelo, amantongomane, ubhontshisi, inyama yenkomo nezomisiwe.
- I-Inositol (B8) ibandakanyeka ezinqubweni ze-metabolic. Ilawula i-cholesterol, iguqula umzimba we-cholesterol futhi ibamba iqhaza ekuqaleni kwe-lipid metabolism. "Njengabalingani" bayo, isetshenziselwa ukuvimba isifo sokuqina kwemithambo yegazi. Ngokwengxenye enkulu, ihlanganiswa umzimba, kepha ukuze usebenze ngokuphelele kuyadingeka ukusebenzisa i-500 mg ye-inositol ngosuku.
Ingxenye yokugcina itholakala ikakhulu izithelo: amawolintshi, amakhabe, amapetshisi kanye neklabishi, i-oatmeal nethanga.
Vitamin E no-F we-cholesterol ephezulu
Enye yama-antioxidants anamandla kakhulu. Ngaphezu kokuvimbela kanye nokwelashwa kwe-atherossteosis, iyakwazi ukwehlisa ubungozi bomdlavuza. Inikeza ukungathathi hlangothi kwama-radicals mahhala egazini lomuntu.
Umehluko wawo oyisisekelo ovela kumavithamini we-B ukuthi awakhiwa umzimba, ngakho-ke, kufanele ungene emzimbeni womuntu kusukela ngaphandle ngenani elithile elibekiwe ukuze usebenze ngokugcwele. Amahlumela esikolo aqukethe inani elikhulu kakhulu le-Vitamin E, ngakho-ke kunengqondo ukufaka phakathi ekudleni kwakho, kanye ne-sea sihlahla sivame ukutholakala, uwoyela wemifino, amantongomane, imbewu kanye ulethisi. Uma lokhu akwanele, udokotela angabeka ukunikezwa okwengeziwe kwe-Vitamin kwezifo ezidinga lokhu.
IVitamin F iyingxenye yamafutha zemifino ikakhulukazi. Inamandla okunciphisa i-cholesterol yegazi, ivimbela ukuthuthukiswa kwe-atherosclerosis nokwakhiwa kweziqalo zegazi emithanjeni yegazi. Ukufakwa kwe-soy, i-sunflower kanye namafutha ommbila ekudleni kuzosiza ukugcwalisa umzimba ngale vithamini futhi kuthathe elinye igxathu ekulweni ne-cholesterol ephezulu.
Ihlanganisani i-Vitamin D ne-cholesterol? Lutho, uma sikhuluma ngokwejwayelekile kwe-cholesterol esegazini. Zixhunywe ngendlela ehlukile: i-cholesterol isiza umzimba ukukhiqiza le vithamini, ngakho-ke kwesinye isikhathi izinga le-lipid linganqunywa nesamba salo emzimbeni womuntu.
Yini enye engenziwa ukwehlisa i-cholesterol?
Ngaphezu kwamavithamini, ezinye izinto eziningi kanye nezinto zokwenza izinto kunganciphisa i-LDL egazini.
Ukuze usebenzise zonke izindlela ezingenzeka esigulini esithile, kufanele uqale uthintane nodokotela wakho. Kepha ukuze uqiniseke ngokwengeziwe, ungadla izithelo ezihlaza okwesibhakabhaka, ezibomvu nezinsomi, izinhlanzi ezinamafutha e-omega-3, ukudla okuqukethe i-magnesium, ushokoledi omnyama netiye le-hibiscus, kanye nokunciphisa ushukela.
Kodwa-ke, iqiniso lokuthi kulula futhi kunobungozi obuncane ukuvimbela ukwanda kwe-cholesterol nokukhula kwe-atherosulinosis akunakuphikwa kunokuba ulwe nayo isikhathi eside nangempumelelo ehlukahlukene. Yiziphi izizathu zokukhulisa i-cholesterol ye-LDL?
Izimbangela ezivame kakhulu yilezi ezilandelayo:
- ukubhema
- ukukhuluphala ngokweqile noma ukukhuluphala;
- impilo yokuhlala;
- ukuntuleka kokudla okunempilo;
- ukusetshenziswa kabi kotshwala isikhathi eside;
- izifo zesibindi nezinso;
- isifo sikashukela mellitus.
Kuyaphawuleka ukuthi iningi laleziimbangela liwumphumela wendlela engalungile nemiphumela yokuzikhethela komuntu.
Indoda uqobo inquma ukuthi izophila kanjani, izodlani nokuthi iluphi uhlobo lweholidi okufanele iluthathe.
Ngakho-ke, akabhekene ne-cholesterol yakhe ephezulu kuphela, kodwa futhi uyakwazi ukulungisa lesi simo ngokwakhe ngaphambi kokuba kudlule isikhathi, futhi ukuvimbela le nkinga ngokuzimele kusesemncane.
Ukuze wenze lokhu, udinga nje ukudla, ukuhambisa, nokubonana nodokotela ngesikhathi uma kukhona okukuhluphayo. Leli qhinga ngeke liqede inkinga nge-cholesterol kuphela, kepha ezinkingeni eziningi zezempilo.
Ungasamisa kanjani umzimba we-lipid echazwe kuvidiyo kuleli vidiyo.
