Indlela cholesterol ephansi? Imikhiqizo, okwamenza zibuyele kokujwayelekile

amazinga cholesterol ephakeme - imbangela yezifo eziningi zanamuhla. Lokhu kusolwe ukungawuvivinyi umzimba, okungenamsoco Ukudla isiko, utshwala, ukubhema, ukudla ukudla nge trans-amafutha. Lokhu kuholela ekwakhekeni amahlule, qwembe atherosclerotic e imithambo yegazi, igazi viscosity. Yikuphi kakhulu kwandisa ingozi ukuvela nokuthuthukiswa izifo ezihlukahlukene zenhliziyo, kuhlanganise isifo senhliziyo. Ukuze kulesetayelekile cholesterol ungakwazi ukulisebenzisa, indlela ilungelo lokuhlala, ukudla okuthile - konke lokhu ngeke cholesterol ephansi yakho. Imikhiqizo ezithinta amazinga ayo, ayatholakala futhi kufanele khona yokudla komuntu kwansuku zonke. Ake sibheke futhi ubone indlela kanjani umzimba.

Cholesterol. indima yayo emzimbeni

Kodwa okokuqala, lokho akusho ubuhlungu ukukhumbula ukuthi kuyinto cholesterol. Lokhu kuyokunika kuvisisa indlela okubaluleke ngayo ukuba umzimba. Ngokuvamile, i-cholesterol ekhiqizwa umzimba nge-80% kanye asele 20% zivela ukudla. Khiqiza yezinso zayo, isibindi, amathumbu. Cholesterol ehilelekile izinqubo ezifana ukukhiqizwa adrenal hormone (cortisol, testosterone, izinga le-estrogen), kanye ukukhiqizwa kavithamini D. Ngaphezu kwalokho, ehilelekile immunnomodelirovanii futhi ukuvikela umzimba kusuka umdlavuza. Akubona bonke cholesterol kubi, njengoba manje ukubona, kodwa kuphela ingxenye. Ibizwa nangokuthi cholesterol "embi", okuvamise ukuthi kube yimbangela yezinkinga nezifo.

Ungakwenza kanjani cholesterol ephansi yakho?

Ukudla okune-fibre, ukuvivinya umzimba, ezemidlalo, ukuyeka utshwala nokubhema ukumisa yokudla - yilokho uhlu eyisisekelo izinyathelo, ngokusho kodokotela, ukwazi ukubuyisela izinga cholesterol emzimbeni. Ukudla kufanele bacebe okune fibre kanye amafutha "ezinhle". Ngesikhathi esifanayo, uma ufuna cholesterol ephansi yakho, ukudla kufanele amafutha trans, kufanele ushiye etafuleni lakho kuze kube phakade. Bona - esinye sezizathu esiyinhloko nokuqukethwe kwalo okusezingeni eliphezulu. Ukuyeka ukubhema kanye notshwala kuzoholela isimo ngcono semithambo, futhi umzimba njalo kungasiza ukunciphisa umzimba, okuyilona elisebenzayo futhi imbangela "okubi" cholesterol. Yileyo indlela ungakwazi cholesterol ephansi yakho.

Ukudla okudinga ukuhlafunwa udle

- uwuthene. amavithamini Kwalo Antioxidants ukunciphisa "okubi" cholesterol bese andise ezinhle.

- alimondi. Iqukethe amaprotheni, vitamin E, Antioxidants, enempilo. Izakhi Walnut ikhasi kulesetayelekile amazinga cholesterol.

- Ukwatapheya. Isithelo oye monounsaturated amafutha - ukulwa ne "okubi" cholesterol. Kodwa noma yiziphi ukudla cholesterol ephansi?

- Izitshalo. Le mithombo wamaprotheni zemifino ziwusizo hhayi kuphela ukulondoloza amazinga evamile cholesterol, kodwa nezalo lonke umzimba. okuqukethwe okuphansi fat kuholela isisindo ukuzinza kanye kuqiniswa impilo jikelele.

- Blueberry. It has antioxidant eyigugu normalizing isilinganiso "okubi" kanye cholesterol enhle.

- Oatmeal. It is wafakazela ukuthi ngokusebezisa njalo ingozi yesifo senhliziyo kuyehla 11%.

Lokhu ukudla eyisisekelo ukuthi kuncishiswe cholesterol.