I-cholesterol ephezulu ingumqondo owaziwa cishe kubo bonke abantu abadala. Kodwa-ke, akuwona wonke umuntu owazi ukuthi yiziphi izingqinamba ezingaholela kulokhu. Lo mbhalo uzoxoxa kabanzi ngemininingwane yokuthi yikuphi ukudla okuvunyelwe i-cholesterol, yikuphi okungasetshenziswa ukwehlisa i-cholesterol nokujwayelekile kwayo, nokuthi yikuphi okufanele kungafakwa.
I-cholesterol uhlobo oluthile lwamafutha, okungukuthi i-lipids. Itholakala kuwo wonke amaseli omuntu. Inani eliphakeme kakhulu lale nto litholakala esibindini nasebuchosheni. I-cholesterol ibaluleke kakhulu ekusebenzeni kahle komzimba, ngoba inegalelo ekukhiqizeni kwenombolo edingekayo yamangqamuzana nama-hormone amasha.
Kunezinhlobo ezimbili eziyinhloko ze-cholesterol, okungukuthi okuhle nokubi. Ubuningi be-cholesterol enhle, futhi okubi kuphansi maqondana nokwandisa ubungozi be-cholesterol plaques, okungaholela ekuxhumeni kwemithambo yegazi. Le nto eyenzeka ngokuzayo ingaholela ekubonakala kwe-atherosclerosis, ukushaya kwenhliziyo, isifo sohlangothi kanye nezinye izifo ezingaba yingozi kakhulu empilweni yomuntu.
Izizathu Ezingakhulisa I-Cholesterol
Imvamisa, i-cholesterol ephezulu itholakala kubantu abakhuluphele, njengoba benamazinga amaningi cholesterol amabi.
Njengomthetho, ungasusa ukweqisa kwayo ngosizo lokudla okufanele, okunomthelela ekunciphiseni isisindo.
Ngaphezu kwalokho, i-cholesterol ephakeme ingadala:
- ukusetshenziswa njalo nokudla ngokweqile kokudla okunamafutha, okungukuthi okuthosiwe, amasoseji ahlukahlukene, isinqe, ugwathi neminye imikhiqizo, kufaka nebhotela, inyama enamafutha, okungukuthi ingulube, nakho kungalimaza impilo;
- ukuntuleka kwempilo esebenzayo kuthinta nokubonakala kwesisindo ngokweqile kanye ne-cholesterol eyandayo;
- ukuguga kungenye into engathintelwa isisindo ngokweqile noma umsoco ofanele. Abathinteka ikakhulukazi kulokhu bangabesifazane, ngemuva kokuqala kokuya esikhathini;
- izifo zenhliziyo nemithambo yegazi kwifomu elibi noma elingamahlalakhona;
- ukubhema neminye imikhuba emibi ekhulisa inani le-cholesterol embi;
- izifo ezahlukahlukene ze-yegilo.
Ukondliwa okufanele lapho wonke kusiza ukwenza umsebenzi womzimba ube ngokwejwayelekile futhi kunciphise inani le-cholesterol embi egazini. Ngaphezu kwalokho, imetabolism nokujikeleza kwegazi kuyathuthuka.
Uma i-cholesterol iphakeme, yini ongayidla futhi uyiphuze
Njengoba sekushiwo, umsoco ofanele udlala indima ebaluleke kakhulu ekutholeni i-cholesterol ejwayelekile. Kubalulekile ukulahla amafutha ezilwane, ukubuyisa esikhundleni samafutha emifino - uwoyela omnqumo ne-lineded kubhekwa njengokuwusizo kakhulu.
Ngaphezu kwalokho, kufanele udle kaningi, kepha ngezingxenye ezincane, ezinciphisa isisindo ngokulinganayo.
Ngokwengeziwe okudingayo:
- Faka izithelo eziningi ngangokunokwenzeka ekudleni, futhi ngokuyinhloko igcwele nge-fiber. Ngeke kube yinto engelutho ukwandisa inani lemifino namakhambi.
- Sebenzisa ukudla kwasolwandle namantongomane njalo.
- Yenqaba ukusetshenziswa kokudla okunezipayisi nokunamafutha, kufaka nososo, kanye namaswidi.
- Khawulela ukusetshenziswa kosawoti ngangokunokwenzeka.
- Ungasebenzisi imikhiqizo efanele kuphela, kodwa nezindlela ezifanele zokupheka. Ukupheka, kungcono ukusebenzisa ukubilisa, ukugoqa noma ukubhaka. Enye inketho ethandwayo iyabiwa.
- Faka namajusi ahlukahlukene ekudleni okuthuthukisa isimo semithambo yegazi kanye nohlelo lokugaya ukudla. Akufanele usebenzise amajusi athengiwe ngenxa yokuqukethwe ushukela omningi.
- Ukubhema notshwala kumele kungavunyelwe ngokuphelele.
Kukhona futhi okunye ukudla okuphoqelekile ukuthi kusetshenziswe, uma kunesidingo, kwenza amazinga e-cholesterol ajwayelekile, ngenkathi le nqubo ingashesha njengoba kungabonakala ekuqaleni kokuqala. Izinhlamvu ezinhlobonhlobo, eziphekwe emanzini futhi mhlawumbe ngaphandle kosawoti, zithathwa njengomkhiqizo wokudla owusizo kakhulu. Kungcono ukuzisebenzisa nsuku zonke, kepha uma kunesidingo, okusanhlamvu kufakwa esikhundleni sezinhlobo ezinzima ze-pasta. Okwesibili okubaluleke kakhulu futhi kunenzuzo yisinkwa, kuyilapho kungewona ukolweni, kodwa i-rye futhi kunakho konke nge-bran. Amakhukhi nama-Galette nama-crackers nawo afanelekile njengenye indlela.
Kubalulekile ukufaka izinhlanzi ezinamafutha ekudleni njengomthombo oyinhloko wamaprotheni. Ukusuka enyameni, kunalokho, izinhlobo ezingewona amanoni kufanelekile, ngokwesibonelo, inkukhu, inyama yenkomo, unogwaja ne-turkey, kuyilapho kwenqatshelwe ngokuphelele ukuthambisa le mikhiqizo. Amaqanda kufanele abe khona ekudleni ngamanani alinganiselwe (kungabi ngaphezu kwezicucu ezi-2 ngeviki) futhi kungcono ukusebenzisa amaprotheni. Kuvunyelwe ukudla imikhiqizo yobisi ebilisiwe, kufaka phakathi ukhilimu, ushizi, njll., Kuphela kufanele babe ngamafutha aphansi.
Ukuze uphuze, itiye elinamaqabunga aluhlaza yilona elifaneleka kunazo zonke, elisula imithambo yezincwadi futhi libhekwe njengesiphuzo sokudla. Ngokwemvelo, ukwengeza ushukela kuyo kuphethwe ngokuphelele futhi kungcono ukubuyisa ngenani elinyene loju. Abantu abangakwazi ukubona impilo ngaphandle kwamaswidi bangadla izithelo ezomisiwe, ama-marmalade noma ama-marshmallows.
. Ngaphezu kwetiye eliluhlaza, kusetshenziswa ama-jusi ahlukahlukene, kepha awagcinwa. Njengenketho, ungaphuza futhi ama-compotes neziphuzo zezithelo.
Ukudla okwehlisa i-cholesterol
Unganciphisa i-cholesterol embi ngamantongomane, ikakhulukazi ama-alimondi.
Aqukethe amaprotheni wemifino kanye namafutha acid, athinta kahle isimo semithambo yegazi.
Ukuphela kokwephulwa komthetho kungaba ubukhona bokungezwani komkhiqizo.
Nikela iqhaza ekwehliseni i-cholesterol:
- ugarliki no-anyanisi kusanda kusha, ngoba kusiza unciphise igazi futhi kuthuthukise isimo sokungavikeleki; ukwephula umthetho kungukwephula ukusebenza kohlelo lokugaya ukudla;
- izithelo ezahlukahlukene zamawolintshi ngesimo sejusi elisanda kufakwa, ujusi kalamula ungafakwa ezitsheni ezahlukahlukene;
- izaqathe kanye nezaqathe, kanye nama-apula;
- i-bran, ehlanza kahle imishini kanye nohlelo lokugaya, ngaphezu kwalokho, isusa i-slag ngokweqile ne-cholesterol embi;
- isitshalo seqanda, esithuthukisa ukusebenza kwenhliziyo nesimo semithambo yegazi, kuyilapho kukhona izindlela eziningi zokupheka lesi sihlahla semifino;
- u-celery nezinhlobo ezahlukahlukene zemifino.
Ukwelashwa nokuvimbela i-cholesterol ephezulu akudingi nje ukusetshenziswa kwemikhiqizo efanelekile, kodwa futhi nokuhambela udokotela njalo, kubandakanya nokuhlolwa.
Ukuvimbela Okuphezulu Kwe-Cholesterol
Noma yisiphi isifo kulula ukusivimba kunokusebenzisa isikhathi nemali ukwelashwa ngemuva kwalokhu. I-cholesterol ephezulu ayifani, futhi ukusebenzisa ukudla okufanele akuyona ukuphela kokuyivimbela.
Okokuqala, kuyadingeka ukuyeka ngokuphelele ukubhema nokusebenzisa uphuzo oludakayo, okuyizinto eziyinhloko ezingathinti isimo senhliziyo nemithambo yegazi. Uma kunesidingo, ungaxhumana nochwepheshe ukuze uqede le mikhuba. Okwesibili, kuyadingeka ukuthi wehlise isisindo futhi usilawule ngokuzayo. Ukwenza lokhu, kunconyelwa ukwenza izivivinyo zomzimba njalo, ukulandela inombolo yokudla 5, ukuhamba emoyeni omusha, njll. Ukusebenza kwe-Sedentary kwandisa kakhulu ingozi yokwanda kwe-cholesterol. Ngakho-ke, umsebenzi womzimba uyimpoqo.
Kunezifo ezikhulisa i-cholesterol. Kulokhu, kufanele uyiqaphe njalo impilo yakho, uvivinyeke futhi ubheke izinga le-cholesterol yakho. Lokhu kuyiqiniso ikakhulukazi kubantu asebekhulile, abantu abakhuluphele kanye nezifo ezingamahlalakhona.
Ukudangala nokucindezela ngokweqile kungaholela ekuphazanyisweni kwe-hormonal kanye nesisindo somzimba.
I-cholesterol ephezulu nokudla kwabesifazane
Ukudla okwenzelwe kahle kukuvumela ukuthi uguqule izinga le-cholesterol futhi uligcine lisesimweni esejwayelekile. Kukhona amatafula akhethekile ezinhlotsheni zemikhiqizo nokuqukethwe kwawo cholesterol. Ngokusekelwe kulawa matafula, noma yimuphi umuntu wesifazane angazenzela ukudla okulinganayo nsuku zonke. Isibonelo, ibhulakufesi lingaba nama-omeletti amabili wamaprotheni, kanye ne-veal, i-buckwheat porridge netiye elibuthakathaka. Ukudla kwasekuseni kwesibili noma isidlo sasemini kungaqukatha ushizi wekhishi ongenawo amafutha kanye ne-apula.
Kwasemini, thatha isobho semifino kanye ne-compote. Isidlwengu sasemini kungenzeka ukuthi sibe ukudla okulula futhi singafaka i-decoction yamakhambi, mhlawumbe ene-bun ebusayo. Kwisidlo sakusihlwa, thatha inani elincanyana lesaladi yemifino elithanjiswe ngamafutha yemifino, mhlawumbe umnqumo. Ngaphezu kwalokho, ungathatha inhlanzi ebhakwe ngamazambane netiye.
Ukudla okunezithelo kubaluleke kakhulu ngesikhathi sokudla, ngoba kusiza ekugwemeni ukudla ngokweqile kanye nokuphelelwa ngamandla yindlala enkulu. Izinga lokushisa lokudla okusetshenziswayo lungahluka, kokubili kushisa futhi kubanda. Ukulinganisa ukudla okunosawoti kungenye yezindlela eziyisisekelo zokudla okufanele, futhi inani lomkhiqizo akufanele lidlule amagremu ayi-5 ngosuku.
Ngokusho kwezazi eziningi zokudla okunempilo, inani lamanzi asetshenziswa ngosuku ene-cholesterol ephezulu akufanele libe ngaphezu kwamalitha ayi-1.5, okuthuthukisa umsebenzi wesistimu yenhliziyo kanye nesinye.
I-Cholesterol ephezulu namaholide
Noma yimuphi umuntu onesifo cholesterol ephezulu uhlangabezana nobunzima obuthile lapho amaholide efika, futhi udinga ukuzilinganisela ekudla okunempilo. Into ebaluleke kakhulu ukuthi ungacasuki kakhulu ngalokhu futhi uyithatha ngokuthula. Uma i-cholesterol ephakeme ingamahlalakhona, khona-ke ukwelashwa okungamahlalakhona kungadingeka.
Ukuba khona kwenani elikhulu kakhulu lezindlela zokupheka kukuvumela ukuba ungadli kahle kuphela, kepha ngasikhathi sinye kumnandi. Uma kunesidingo esiphuthumayo sokuvinjelwa okuqinile, ungasebenzisa i-Intanethi, lapho ungathola khona cishe yonke into, futhi amatafula wemikhiqizo ewusizo azokuvumela ukuthi ukhethe imenyu efanelekile. Ukuhambela amakamu kudinga isiyalo esengeziwe nokuzithiba. Ukwanda kwenani lemisebenzi yokuzivocavoca nakho kuyanda.
Ngakho-ke, singaphetha ukuthi ukuhambisana nezincomo ezilula zokudla okunempilo kungadambisa kakhulu isimo sesiguli kanye ne-cholesterol ephansi. Ngaphezu kwalokho, ungakhohlwa ukuthi noma yikuphi ukwelashwa kudinga ukubonisana nodokotela ngaphambili kanye nokucaciswa kokuxilongwa. Ngokuzayo, kuzodingeka ukuthi uvivinye njalo futhi ubheke izinga lale nto. Uma okwamanje umuntu enamazinga e-cholesterol ngaphakathi kwemikhawulo ejwayelekile, izindlela zokuvimbela ngeke ziphazamise, kepha unikela kuphela ekusebenzeni kahle komzimba wonke.
Ukuthi udlani nge-cholesterol ephezulu kuchazwe kuvidiyo kule ndatshana.
