Njengoba wazi, i-cholesterol iyisakhi esibaluleke kakhulu segazi, ngaphandle kwayo ukusebenza okuvamile kwezitho nezinhlelo akunakwenzeka. Kuzo zonke izinzuzo zale nto, ukweqisa kwayo nakho akunasidingo kakhulu, kanye nokwehla ngokweqile. Kubalulekile kunoma yisiphi isimo ukuzama ukugcina ibhalansi yento enjengamafutha, kepha abaningi bangazi ukuthi bangakwenza kanjani lokhu, basuse i-cholesterol eyeqile emzimbeni.
Kuyini i-cholesterol?
I-cholesterol kufanele iqondwe njengento engancibilikisi yemvelo enamafutha. Inikeza ukusebenza okwanele nokugcwele komzimba womuntu. Umuthi uyingxenye cishe yazo zonke izingqimba zamaseli, kodwa inani lawo elikhulu kunawo wonke liyabonakala kuma-nerve (neurons), futhi yi-cholesterol efaka isandla ekwenziweni kwama-hormone athile.
Umzimba ngokwawo uyakwazi ukukhiqiza cishe amaphesenti angama-80 e-cholesterol, kanti okuseleyo kufanele kutholakale ekudleni. Uma inani lezinto emzimbeni seliphezulu, khona-ke amathuba okuqalwa kwe-atherosclerosis aphezulu.
Lesi sifo esingathi sína somzimba sibonisa ukwakheka okusebenzayo kwama-plaque kuzo zonke izindonga zomkhumbi. Ngokuhamba kwesikhathi, anganda kakhulu ngosayizi nangevolumu, ngaleyo ndlela kuholele ekuxhumaniseni i-lumen yemithambo yegazi. Inqubo enjalo iholela ezingxenyeni ezingezinhle kakhulu enhlalakahleni yesiguli, ukushayisana kwegazi, okungaholela ekufeni okungazelelwe.
Ukuvimbela izimo ezinjalo, kubalulekile ukukwazi ukukhipha i-cholesterol eyeqile emzimbeni wakho. Lokhu kungenziwa ngokuhlinzekwa ngokwejwayelekile kokudla okunempilo. Kuyisinyathelo leso esizoba ukhiye wokuqala ukuqala ukubuyisela umzimba esimweni esejwayelekile nokugcina into enjengamafutha uphawu lwayo olukhulu.
Ungadla kanjani nge-cholesterol ephezulu?
I-cholesterol ingaba yinzuzo futhi ibe yingozi. Kusuka ku-cholesterol eyingozi (i-low-density cholesterol) umuntu okufanele ayikhiphe, ayisuse esikhundleni ngento ephezulu kakhulu. I-cholesterol ewusizo ngamanani amakhulu itholakala ezinhlobonhlobo ezinamafutha enhlanzi:
- tuna
- IMackerel
- herring.
Kungenzeka ukukhokhela lezi zinhlobo zezinhlanzi kabili ngesonto, kepha hhayi ngaphezu kwama-gramu ayi-100. Ngaphansi kwesimo sokusetshenziswa okungaka njalo, igazi lizogcinwa lisesimweni esivuthisiwe, okwenza sikwazi ukwenza ngcono isithombe salesi sifo. Njengomphumela womsebenzi we-cholesterol enhle, ukubopha kwegazi emithanjeni nemithambo yegazi ngeke kwenzeke, futhi negazi lizokwazi ukujikeleza ngemithambo ngaphandle kwezingqinamba, kepha kuzodingeka ukhethe ngokucophelela imikhiqizo ngaso sonke isikhathi.
Akusasebenziseki ngalutho kumzimba owenziwe buthaka we-cholesterol angamantong wanoma yiluphi uhlobo. Naphezu kokuqukethwe okunamafutha amaningi, amantongomane angumthombo wama-acid angama-monounsaturated, anomphumela omuhle esizweni segazi kanye nokuhamba kwawo.
Amafutha anjalo awayona ingozi futhi aletha izinzuzo zodwa, kepha kuncike ekuthini aqine kakhulu umkhiqizo. Odokotela batusa ukudla amagremu ama-30 wamantongomane amahlandla ama-5 ngesonto. Amantongomane angahluka:
- ama-walnuts;
- pistachios;
- umsedari;
- amakhekhe;
- ihlathi.
Ngeke kube yinto engenamsoco ukusebenzisa imbewu ye-sesame, ifilakisi noma i-sunflower, lezi yizinto ezisusa i-cholesterol, kepha zihlala zikwimo yazo yemvelo. Awukwazi ukuthambisa imbewu!
Umsebenzi obalulekile futhi ophelele ogcwele ungaqinisekiswa ngokufakwa kwamafutha zemifino ekudleni. Kungcono ukumisa ukhetho kulokhu: i-linseed, olive, soy, sesame. Lezi zinhlobonhlobo zamafutha abalulekile kufanele adliwe ngendlela yazo yemvelo, ngoba ziyakwazi ukususa i-cholesterol. Ngokwezigaba awukwazi ukuthambisa noma yini kuzo, ngoba lokhu kuzoba nomthelela ongemuhle hhayi nje emithanjeni kuphela, kepha nakuwo wonke uhlelo lokugaya ukudla kanye nokujwayelekile kwe-cholesterol kwabesifazane abasegazini, ngokwesibonelo, ngokuqinisekile kuzoba ngaphezulu.
Kuzoba kuhle ukupheka izitsha eziphekiwe vele ezinamafutha emvelo anjalo, ikakhulukazi amasaladi wemifino. Ngaphezu kwalokho, kuyadingeka ukuthi njalo kufakwe iminqumo kanye nemikhiqizo eyenziwe ngo-soya ekudleni. Bazoletha umzimba kuphela izinzuzo, futhi bangasusa i-cholesterol.
Ukususa i-cholesterol eyeqile, ungadla futhi kufanele udle i-fiber coarse, futhi nsuku zonke. Ingatholakala kwimikhiqizo enjalo:
- bran;
- imbewu yelanga;
- ubhontshisi;
- Imifino emisha
- izithelo.
Kubaluleke kakhulu ukufaka le mikhiqizo ekudleni kwansuku zonke, ngoba ayigcini ngokususwa kwe-cholesterol engadingekile, kodwa futhi iholele amathumbu esimweni esijwayelekile.
Akumele sikhohlwe nge-pectin. Ikhipha into efana namafutha emzimbeni. I-Pectin iningi kuzo zonke izinhlobo zezithelo zamawolintshi, ojongilanga, ama-apula, amakhasi we-watermelon. Le ngxenye ebaluleke kakhulu isiza ukumisa imetabolism emzimbeni futhi iqeda ubuthi. Ngaphezu kwalokho, i-pectin, isusa usawoti wezinsimbi ezisindayo.
Yonke imikhiqizo equkethe i-pectin ingadliwa ngamanani angenamkhawulo kulabo abahlala ema-megacities nasemadolobheni anomkhakha othuthukisiwe ngendlela yamabhizinisi amaningi ezimboni.
Ngezinga elifanelekile le-cholesterol, kuyadingeka ukushiya amafutha asindayo, isibonelo, lawo atholakala enyama (inyama yenkomo ne-mutton). Kufanele ngilinganiselwe ukusetshenziswa:
- ubisi lonke;
- ukhilimu omuncu;
- ushizi;
- ukhilimu
- ibhotela.
Inyama enamafutha izothathelwa indawo inyoni engenasikhumba.
Uhlobo lokuphuza lwe-cholesterol ephezulu
Endabeni yokuhoxisa i-cholesterol, ukwelashwa okusekwe ujusi kuzoba wusizo, futhi kungaba yimifino, i-berry noma izithelo. Inzuzo enkulu izoletha ujusi wephayinaphu, owolintshi nogilebhisi. Uma ufaka ulamula omncane ku-ujusi wokugcina, khona-ke umphumela emzimbeni uzonyuka kaningi.
Kuzoba kuhle ukusebenzisa amajusi kusuka kuma-beet nama-karoti, kepha kuphela ezimweni lapho kungekho ukwehluleka kwesibindi. Ngezifo zomzimba, ungaqala ukuthatha uketshezi olunjalo ngamavolumu amancane, ngokwesibonelo, isipuni, isikhathi ngasinye ukhulisa umthamo.
Izici eziyingqayizivele zetiye eliluhlaza. Uma uyiphuza ngemingcele efanelekile, khona-ke izinzuzo zizoba usizo olukhulu. Itiyi elinjalo alisusi kuphela i-cholesterol embi, kodwa futhi lisiza ukunciphisa isisindo.
Ukusebenza kahle kokwelashwa ngamanzi amaminerali kwaqapheleka, kodwa kuphela ngemvume kadokotela ohambelayo.
Izindlela ezidumile zokuqeda i-cholesterol embi
Kubalulekile ukusebenzisa lokho kudla okususa i-cholesterol engadingekile. Uma sikhuluma ngamakhambi abantu ukufeza lezi zinhloso, khona-ke izithelo eziningi namakhambi akwazi ngokushesha nokusiza ngempumelelo ukuqeda i-cholesterol esezingeni eliphansi, ekhulisa igazi futhi iholele ekwakhekeni kwe-thrombosis.
Isihlahla seLinden. Lo mbala wokwelapha ungaba nemiphumela yokuphola kumuntu. Ukuze wenze lokhu, kubalulekile ukuguqula izimbali ezomile zibe yimpuphu usebenzisa isigaxa sekofi noma udaka. Ufulawa oholelayo uthathwa kathathu ngosuku ngethisipuni. Isikhathi sokwelashwa okunjalo yinyanga eyi-1.
Ngemuva kwalesi sikhathi, ungathatha ikhefu lezinsuku eziyi-14 bese uqala ngokushesha enye inkambo ethatha inyanga yonke yokuthatha ama-linden ngemiqondo efanayo. Lokhu kuzosiza ukuqinisa izindonga zemithambo yegazi, kwenze ukuthi ukusebenza kwesibindi kusebenze, kanye nesinye sezindlala. Ukuze wenze lokhu, umbala we-linden uhlanganiswa nezidakamizwa ze-choleretic futhi udliwa kuzo zonke izifundo zezinsuku eziyi-14. Lawa makhambi afaka:
- ukubekwa amabala
- tansy;
- uthango lobisi;
- ongafi.
Ubhontshisi Ayikho indlela engaziwa kangako yokususa i-cholesterol okuzoba ukusetshenziswa kwalesi bhontshisi (ungayifaka esikhundleni sophizi). Uzodinga ukuthatha isigamu sengilazi kabhontshisi bese usigcwalisa ngamanzi ubusuku bonke. Ekuseni, shintsha amanzi, uthele i-baking soda esicucwini senduku bese upheka kuze kube yilapho usulungele. Ngemuva kwalokho, sebenzisa ubhontshisi amahlandla ama-2. Isikhathi sesifundo singamaviki ama-3.
Impande ye-Dandelion. Izimpande zomisiwe futhi zenziwe ufulawa ziyadingeka. Abagcini i-cholesterol ephansi kuphela, kodwa futhi bangasusa izinto ezinobuthi emzimbeni. Isikhathi ngasinye ngaphambi kokudla, kufanele uthathe isipuni somkhiqizo, futhi inkambo yokwelashwa izoba izinyanga eziyisithupha. Uma uhambisana nse nale ndlela, khona-ke emva kwesikhathi esibekiwe, kuzothuthukiswa okucacile.
UCelery Imayelana neziqu zakhe. Kufanele zisikwe futhi zixishwe emanzini abilayo okwemizuzu embalwa. Okulandelayo, amahlumela adinga ukukhishwa, afafazwe ngembewu yesesame, usawoti kanye nenkathi ngamafutha omnqumo okukhipha okubandayo kokuqala. Umphumela uyisitya esanele futhi esimnandi. Kuvunyelwe ukuyisebenzisa nganoma yisiphi isikhathi, ikakhulukazi uma ufuna ukwanelisa umzimba. Labo abahlushwa umfutho wegazi ophansi kufanele benqabe ekudleni okunjalo.
I-cholesterol ephezulu ingalethwa ezingeni elijwayelekile kuphela ngenxa yokulawulwa kokudla, futhi uma wazi ukuthi yikuphi ukudla okuqukethe i-cholesterol eningi. Uma lokhu kwenziwa, inani lama-cholesterol plaque lizokwehliswa, futhi ukuvela okusha kungavinjelwa. Lo mphumela ungatholakala ngokwenza imenyu enokulinganisela nsuku zonke.
Kungcono ukungadli izilwane ezihlome ngezikhali (lezi yizimbotshana, amakhrayizi, amakati). Kuzoba kuhle ukukhawulela ibhotela elinamafutha aphezulu kanye nenyama ebomvu. Kungcono ukukhetha izinhlanzi ezinamanzi anosawoti noma igobolondo. Kukubo ukuthi okuqukethwe kwezinto ezikhipha i-cholesterol kwanele. Imifino nenhlanzi kungadliwa ngaphandle kwemikhawulo, okuzoba yisidingo sokususwa kwe-cholesterol egazini. Ngaphezu kwalokho, izinhlanzi nemifino kuyindlela enhle yokuvimbela izifo zenhliziyo nezemithambo.
Ukulawulwa kwekhwalithi yezinga lakho le-cholesterol kulula. Ukuze wenze lokhu, kuzoba ngokwanele ukunikela ngegazi le-venous ukuze kuhlaziywe okufanele, okuzobonisa kahle izinga le-cholesterol egazini okwamanje.
