Kodi Cholesterol Ndi Chiyani, Chifukwa Chiyani Imachitika? Njira Zotsitsa Cholesterol

Kutsitsa cholesterol ndikofunikira chifukwa chakuvulaza komwe kungayambitse mthupi. Cholesterol imapezeka m'chiwindi ndipo imakhala ndi ntchito zambiri zofunika. Mwachitsanzo, zimathandiza kuti makoma a maselo azitha kusinthasintha. M`pofunika kupanga angapo mahomoni. Koma monga chilichonse m'thupi, kuchuluka kwa cholesterol kumabweretsa mavuto.

Monga mafuta, cholesterol sichisungunuka m'madzi. Kuti ayende ndi thupi lonse, cholesterol m’mwazi imadalira mamolekyu otchedwa lipoproteins amene amanyamula mafuta ndi mavitamini osungunuka m’mafuta. 

Mitundu yosiyanasiyana ya lipoprotein imakhala ndi zotsatira zosiyanasiyana pa thanzi. Mwachitsanzo, kuchuluka kwa low-density lipoprotein (LDL) kumayambitsa kuchuluka kwa cholesterol komwe kungayambitse matenda a atherosclerosis, sitiroko, matenda a mtima, ndi kulephera kwa impso.

Mosiyana ndi izi, high-density lipoprotein (HDL) imathandiza kuchotsa cholesterol m'makoma a mitsempha. Izi zimateteza kupewa matenda. 

Kulumikizana pakati pa chakudya ndi cholesterol yamagazi

Chiwindi chimatulutsa cholesterol yochuluka monga momwe thupi limafunira. Imanyamula mafuta ndi cholesterol m'magazi otsika kwambiri a lipoproteins (VLDL).

Pamene VLDL imatumiza mafuta m’maselo m’thupi lonse, amatembenuzidwa kukhala deser LDL, kapena low-density lipoprotein, imene imanyamula cholesterol ikafunika.

Chiwindi chimapondereza high-density lipoprotein (HDL), yomwe imanyamula kolesterolo yomwe sinagwiritsidwe ntchito kubwereranso kuchiwindi. Njira imeneyi imatchedwa reverse cholesterol transport. Imateteza ku atherosulinosis ndi matenda ena amtima. 

Ma lipoprotein ena, makamaka LDL ndi VLDL, amakonda kuonongeka ndi ma free radicals munjira yotchedwa oxidation. Oxidized LDL ndi VLDL ndizowononga kwambiri thanzi la mtima.

Cholesterol yochokera ku chakudya imakhala ndi zotsatira zochepa chabe pa kuchuluka kwa cholesterol m'thupi. Zili choncho chifukwa chiwindi chimasintha kuchuluka kwa cholesterol chomwe chimapanga malinga ndi momwe mumadya. Pamene thupi lathu litenga mafuta ambiri a kolesterolini m’chakudya, m’chiŵindi chocheperapo chimapezeka.

Ngakhale kuti mafuta a m’thupi a m’zakudya samakhudza kwambiri mafuta a kolesterolini, zakudya zina monga ma genetics, kusuta fodya komanso moyo wongokhala zimatha kukulitsa vutoli.

Momwemonso, zosankha zina za moyo zimathandizira kukulitsa HDL yopindulitsa ndikuchepetsa LDL yovulaza.

Chifukwa chiyani cholesterol yokwera?

Zotsatirazi ndizomwe zimachitika kwambiri zomwe zimakhudza kuchuluka kwa cholesterol;

• Zakudya zokhala ndi mafuta ambiri komanso mafuta a trans: Kudya zakudya izi pafupipafupi kumatha kukweza LDL cholesterol.
• Kulemera kwambiri: Kunenepa kwambiri kumachepetsa cholesterol yabwino ndikukweza cholesterol yoyipa.
• Zosachita: Kusachita masewera olimbitsa thupi komanso kukhala ongokhala kumatha kukweza milingo ya LDL.
• Zaka: Miyezo ya cholesterol (LDL) nthawi zambiri imayamba kukwera pambuyo pa zaka 20.
• Genetic: Odwala omwe ali ndi cholesterol yambiri m'mabanja awo amadwala matendawa.

Njira Zotsitsa Cholesterol

Idyani mafuta a monounsaturated

• Mosiyana ndi mafuta a saturated, pali chinthu chimodzi chomwe chimagwirizanitsa ndi mankhwala omwe amasintha momwe mafuta osakwanira amagwiritsidwira ntchito m'thupi. Mafuta a monounsaturated ali ndi mgwirizano umodzi wokha.
• Kudya mafuta a monounsaturated kumachepetsa LDL yovulaza ndikusunga milingo ya HDL yathanzi. 
• Mafutawa amatha kuchepetsa makutidwe ndi okosijeni a lipoproteins, omwe amathandizira kuti atherosulinosis.
• Nthawi zambiri, mafuta a monounsaturated amakhala athanzi chifukwa amachepetsa cholesterol yoyipa ya LDL, amawonjezera cholesterol yabwino ya HDL ndikuchepetsa oxidation yoyipa.
• Olive ndi mafuta a azitonaMtedza monga avocado, mafuta a canola, amondi, walnuts, hazelnuts, ndi ma cashews ndi magwero abwino amafuta a monounsaturated.

Gwiritsani ntchito mafuta a polyunsaturated, makamaka Omega 3

• Mafuta a polyunsaturated ali ndi zomangira ziwiri zomwe zimawapangitsa kukhala osiyana ndi thupi kuposa mafuta odzaza. 
• Kafukufuku akuwonetsa kuti mafuta a polyunsaturated amachepetsa cholesterol "yoyipa" ya LDL komanso chiopsezo cha matenda amtima.
• Mafuta a polyunsaturated amachepetsanso chiopsezo cha metabolic syndrome komanso mtundu wa 2 shuga. 
• Omega 3 mafuta acids Ndi mtundu wamafuta a polyunsaturated omwe amakhala athanzi kwambiri pamtima. Amapezeka muzakudya zam'madzi ndi mafuta a nsomba.
• Mafuta a Omega 3 amapezeka mu nsomba zamafuta monga salimoni, mackerel, herring, tuna, ndi nkhono, kuphatikizapo shrimp. Magwero ena a omega 3 ndi mbewu ndi mtedza.

Idyani CHIKWANGWANI chosungunuka

• Ulusi wosungunuka ndi mtundu wa ulusi womwe ukhoza kugayidwa ndi mabakiteriya opindulitsa omwe amakhala m'matumbo. probiotic Mabakiteriya abwinowa, omwe amadziwikanso kuti LDL ndi VLDL, amatha kutsitsa mitundu iwiri yoyipa ya lipoprotein, yomwe ndi cholesterol.
• Ulusi wosungunuka umachepetsa chiopsezo cha matenda. Magwero abwino kwambiri a ulusi wosungunuka ndi nyemba, nandolo, mphodza, zipatso, oats ndi mbewu zonse.

Gwiritsani ntchito zitsamba ndi zonunkhira pophika

• Zitsamba ndi ZonunkhiraAmapereka mavitamini, minerals ndi antioxidants.
• Kafukufuku wasonyeza kuti kudya adyo, turmeric ndi ginger nthawi zonse kumachepetsa cholesterol.
• Zomera zamankhwala zimakhala ndi ma antioxidants omwe amalepheretsa oxidation ya LDL cholesterol. Amachepetsa mapangidwe a plaque m'mitsempha.
• Zitsamba ndi zonunkhira monga thyme, sage, timbewu tonunkhira, cloves, allspice, sinamoni, marjoram, katsabola, ndi coriander amapereka zochuluka kwambiri za antioxidants. Zimathandizira kwambiri kutsitsa cholesterol yoyipa.

Pewani mafuta opangira

• Mafuta a Trans amapezeka mwachilengedwe mu nyama yofiira ndi mkaka. Zakudya zokonzedwa zimakhala ndi mafuta opangira.
• Mafuta opangira mafutaAmapangidwa ndi hydrogenating kapena kuwonjezera hydrogen ku mafuta osatulutsidwa, monga mafuta a masamba, kuti asinthe kapangidwe kawo ndikulimbitsa kutentha.
• Kafukufuku akuwonetsa kuti kudya mafuta opangira mafuta kumayambitsa cholesterol yoyipa ndikutsitsa cholesterol yabwino. Izi zimawonjezera chiopsezo cha matenda a mtima.
• Onani mawu oti "hydrogenated pang'ono" pamndandanda wazopangira. Mawuwa akuwonetsa kuti chakudyacho chili ndi mafuta osinthika ndipo sayenera kupewedwa.

khalani kutali ndi shuga

• Sikuti mafuta odzaza ndi owonjezera omwe amakweza cholesterol. Kudya shuga wambiri kungathenso kuchita chimodzimodzi.
• Idyani zakudya zopanda shuga ngati kuli kotheka. Osadya zakudya zomwe zili ndi zotsekemera zopanga monga madzi a chimanga a fructose.

Idyani kalembedwe ka Mediterranean

• Zakudya za Mediterranean Lili ndi mafuta ambiri a azitona, zipatso, ndiwo zamasamba, mtedza, mbewu zonse ndi nsomba. Ndi nyama yofiira yochepa komanso mkaka wambiri. 
• Mowa, womwe nthawi zambiri umakhala ngati vinyo wofiira, umamwetsedwa pang'onopang'ono ndi chakudya.
• Zakudya zamtunduwu ndi zathanzi kwambiri paumoyo wamtima, chifukwa zimakhala ndi zakudya zomwe zimathandizira kuchepetsa cholesterol.
• Kafukufuku wasonyeza kuti kutsatira zakudya zamtundu wa Mediterranean kwa miyezi yosachepera itatu kumachepetsa cholesterol ya LDL ndi avareji ya 8,9 mg pa deciliter (dL).
• Amachepetsanso chiopsezo cha matenda a mtima ndi 52% ndi chiopsezo cha imfa ndi 47% pamene akugwiritsidwa ntchito kwa zaka zosachepera zinayi.

kwa tiyi wobiriwira

• Tiyi wobiriwiraImapezedwa ndi kutentha ndi kuyanika masamba a chomera cha Camellia sinensis.
• Kafukufuku wa nyama akuwonetsa kuti tiyi wobiriwira amathandizira kuchepetsa mafuta m'thupi mwa kuchepetsa kupanga kwa LDL m'chiwindi ndikuwonjezera kuchotsedwa kwake m'magazi.
• Tiyi wobiriwira alinso ndi antioxidants.
• Zimalepheretsa cholesterol ya LDL kukhala oxid ndi kupanga zolembera m'mitsempha.

masewera olimbitsa thupi

• Kuchita masewera olimbitsa thupi kumapindulitsa pa thanzi la mtima. Zimathandiza kulimbana ndi kunenepa kwambiri. Zimagwiranso ntchito potsitsa cholesterol yoyipa ya LDL ndikuwonjezera HDL yopindulitsa.
• Yendani Ngakhale kuchita masewera olimbitsa thupi otsika kwambiri, monga kuchita masewera olimbitsa thupi kwambiri, kumawonjezera HDL, kupangitsa kuti masewerawa akhale otalikirapo komanso ochulukirapo amawonjezera phindu. 

chepetsa thupi

• Zakudya zopatsa thanzi zimakhudza momwe thupi limayamwa ndikutulutsa cholesterol.
• Ponseponse, kuwonda kumakhala ndi phindu lowirikiza pa cholesterol powonjezera HDL yopindulitsa ndikuchepetsa LDL yovulaza.

Osasuta

• Kusuta kumawonjezera chiopsezo cha matenda a mtima. Chimodzi mwa izo ndikusintha momwe thupi limayendera cholesterol.
• Maselo a chitetezo cha mthupi mwa osuta sangathe kubweretsanso kolesterolo m’mwazi kuti apite nayo kupyola m’makoma a zotengera. Kuwonongeka kumeneku kumakhudzana ndi phula la fodya osati chikonga.
• Maselo osagwira ntchito a chitetezo cha m'thupiwa amathandizira kutsekeka kwa mitsempha ya osuta. 
• Kusiya kusuta kungathetse mavuto amenewa. 

gwiritsani ntchito zowonjezera

• Pali umboni wamphamvu wosonyeza kuti mafuta a nsomba ndi ulusi wosungunuka amatha kutsitsa cholesterol ndikuwongolera thanzi la mtima. 
• Chowonjezera china, coenzyme Q10Ngakhale zabwino zake zanthawi yayitali sizikudziwikabe, zikuwonetsa kulonjeza pakuchepetsa cholesterol.

Mankhwala a Zitsamba Ochepetsa Cholesterol

Mutha kugwiritsanso ntchito njira zazitsamba zotsatirazi kuti muchepetse cholesterol.

mafuta a mandimu

• Onjezani madontho awiri a mafuta a mandimu mu kapu yamadzi ndikusakaniza bwino. za ichi.
• Muyenera kumwa madziwa kawiri pa tsiku.

Mafuta ofunikira a mandimu amagwiritsidwa ntchito ngati analgesic komanso odana ndi kutupa. Zimathandizira kutsitsa cholesterol ndikukulitsa mitsempha yamagazi kuti magazi asasokonezeke.

mavitamini

Mavitamini B3, E ndi C amadziwika kuti amachepetsa cholesterol m'magazi. Vitamini C supplementation yapezeka kuti imachepetsa milingo ya LDL.

Mavitamini B3 ndi E amathandizira kulimbana ndi zizindikiro za cholesterol yayikulu monga atherosulinosis mwa kuchepetsa kuchuluka kwa cholesterol m'mitsempha.

Zakudya zokhala ndi mavitamini amenewa ndi monga zipatso za citrus, masamba obiriwira, nkhuku, bowa, tuna, amondi, ndi mbatata.

Mafuta a kokonati

• Mukhoza kugwiritsa ntchito mafuta a kokonati muzakudya ndi saladi.
• Mutha kusintha mafuta anu ophikira ndi mafuta a kokonati.

Mafuta a kokonatiZimadziwika kuti zimawonjezera kuchuluka kwa cholesterol yabwino m'magazi. Izi zimathandizira kuchepetsa cholesterol yoyipa. Zimathandizanso kuti thupi likhale lolemera komanso limateteza ku matenda a mtima.

adyo

• Onjezerani adyo wodulidwa ku mbale.
• Mukhozanso kutafuna peeled adyo.
• Muyenera kudya adyo tsiku lililonse.

adyolili ndi mankhwala otchedwa allicin, omwe amangotulutsidwa akaphwanyidwa. Chophatikiza ichi chimadziwika kuti chimachepetsa cholesterol mwachilengedwe.

Tiyi wobiriwira

• Onjezerani supuni ya tiyi ya tiyi wobiriwira mu kapu ya madzi ndikubweretsa kwa chithupsa.
• Mukawiritsa kwa mphindi 5, sungani.
• Tiyiyo akazizira pang'ono, onjezerani uchi. Pakuti pamene kwatentha.
• Muyenera kumwa izi katatu patsiku.

Tiyi wobiriwiraKuthekera kwake kwamphamvu kwa antioxidant kumachitika chifukwa cha kupezeka kwa epigallocatechin gallate (EGCG), yomwe imathandizira kuchepetsa cholesterol yoyipa.

Yogati

Idyani mbale ya yogurt ya probiotic patsiku. Ma probiotic yogurt ali ndi mabakiteriya abwino omwe amathandizira thanzi lamatumbo ndipo amathandizira kwambiri kuchepetsa cholesterol mwachilengedwe.

mbewu za chia

Muyenera kudya nthanga za chia tsiku lililonse kuti muchepetse cholesterol. mbewu za chiaNdi gwero lolemera la omega 3 fatty acids lomwe limathandizira kuchepetsa kuchuluka kwa cholesterol komanso chiopsezo cha matenda amtima.

madzi a manyumwa

• Imwani kapu yamadzi a manyumwa omwe angosiyidwa kumene 1 mpaka 2 pa tsiku, makamaka mukatha kudya.

manyumwalili ndi zakudya zosiyanasiyana. Amapereka thupi ndi mchere monga vitamini C, fiber, magnesium ndi potaziyamu. Mphamvu yamphamvu ya antioxidant ya mphesa, limodzi ndi kaphatikizidwe kake kabwino kazakudya, ndizothandiza kwambiri pochepetsa cholesterol.

msuzi wamalalanje

• Imwani kapu yamadzi alalanje osiyidwa kumene 2 mpaka 3 pa tsiku.

Malinga ndi kafukufuku wofalitsidwa, nthawi zonse komanso nthawi yayitali madzi a lalanje Kugwiritsiridwa ntchito kwapezeka kuti kumachepetsa milingo ya kolesterolini komanso chiopsezo chokhala ndi matenda amtima.

Madzi a makangaza

• Kapu ya okonzeka mwatsopano makangaza madziImwani izi 1 mpaka 2 pa tsiku.

Makangaza ali ndi ma antioxidants ambiri poyerekeza ndi tiyi wobiriwira ndi vinyo wofiira. Ma antioxidants awa amathandizira kuchepetsa cholesterol yoyipa, yomwe imalepheretsa matenda amtima.

Madzi a mandimu

• Onjezerani madzi a theka la mandimu ku kapu ya madzi ofunda.
• Sakanizani bwino ndikuwonjezera uchi.
• za madzi.
• Imwani kapu ya mandimu kamodzi patsiku, makamaka m'mawa uliwonse musanadye.

Madzi a mandimu Ndi gwero lambiri la vitamini C ndi antioxidants. Ichi ndi njira yabwino yochepetsera cholesterol yoyipa ndikuchepetsa thupi.

Apple cider viniga

• Onjezerani supuni imodzi ya apulo cider viniga ku kapu ya madzi ofunda ndikusakaniza bwino.
• Onjezerani uchi kusakaniza ndikuwononga.
• Imwani mankhwalawa kamodzi patsiku kapena tsiku lililonse kuti mupeze zotsatira zabwino.

Apple cider viniga Muli acetic acid ndi pectin. Acetic acid imathandiza kuchepetsa kulemera kwa thupi kosafunikira komwe kumagwirizanitsidwa ndi mafuta ambiri a kolesterolini, pamene cholesterol yoyipa (LDL) imadziphatika ku pectin (fiber) ya apple cider viniga ndipo imachotsedwa m'thupi.

Mbeu za fulakesi

• Onjezerani supuni ya ufa wa flaxseed ku kapu ya madzi ofunda kapena mkaka ndikusakaniza bwino.
• Mutha kuwonjezera uchi kusakaniza kuti muwonjezere kukoma kwake. Pakadali pano.
• Muyenera kuchita izi kamodzi patsiku.

Mbeu za fulakesilili ndi lignan yotchedwa secoisolariciresinol diglucoside (SDG), yomwe imathandiza kuchepetsa mafuta m'thupi komanso kuchepetsa chiopsezo cha matenda a chiwindi.

Madzi a Selari

• Sakanizani mapesi awiri a udzu winawake ndi theka la galasi lamadzi.
• Sefa ndi kuwonjezera uchi ku madzi a udzu winawake wosweka.
• Idyani kapu yamadziwa ndikuyika mufiriji zotsalazo.
• Muyenera kumwa kapu ya madzi a udzu winawake 1-2 pa tsiku.

Selari Ndi gwero lolemera la ma antioxidants ndipo kugwiritsa ntchito kwake pafupipafupi kumathandizira kuchepetsa cholesterol yoyipa.

Zakudya Zomwe Zimachepetsa Cholesterol

Matenda amene amapha kwambiri masiku ano ndi matenda a mtima. Imfa zobwera chifukwa cha matenda padziko lapansi zimawonedwa kwambiri ndi matenda amtima. Kuchuluka kwa cholesterol kumayambitsa matenda a mtima. Ma triglycerides okwera amawonjezeranso chiopsezo. Kuwongolera kuchuluka kwa cholesterol kumachepetsa chiopsezo cha matenda amtima. Zakudya zomwe zimachepetsa cholesterol ikukulirakulira.

kugunda

• kugunda Ndi gwero la mapuloteni opangidwa ndi zomera.
• Ndi wolemera mu fiber. Lili ndi mapuloteni ndi mchere wambiri. 
• Kuika nyemba m’malo mwa nyama yokonzedwanso ndi mbewu zina zoyeretsedwa kumachepetsa chiopsezo cha matenda a mtima.

peyala

• peyala Ndizopatsa thanzi kwambiri. Ndi chipatso chokhala ndi mavitamini ndi mchere wambiri. 
• Ndi chimodzi mwazakudya zomwe zimachepetsa cholesterol chifukwa ndi gwero lambiri lamafuta a monounsaturated ndi fiber.

Mtedza

• Mtedza Ndizopatsa thanzi kwambiri. Lili ndi mafuta ambiri a monounsaturated.
• Mtedza uli ndi omega 3 fatty acids, womwe ndi wofunikira pa thanzi la mtima.
• Mtedza uli ndi phytosterols.
• Chomerachi, chomwe chimafanana ndi cholesterol, chimathandiza kuchepetsa mafuta m'thupi poletsa kuyamwa m'matumbo.
• Mtedza uli ndi magnesium, potaziyamu ndi calcium. Michere imeneyi imachepetsa chiopsezo cha matenda a mtima mwa kuchepetsa kuthamanga kwa magazi.

nsomba zamafuta

• Salimoni, nsomba ya makereleNsomba zamafuta monga trout zili ndi omega 3 fatty acids zambiri. 
• Omega 3 fatty acids amathandizira thanzi la mtima, amakulitsa cholesterol yabwino komanso amachepetsa chiopsezo cha sitiroko.

dzinthu

• Kafukufuku wambiri wasonyeza kuti mbewu zonse zimachepetsa chiopsezo cha matenda a mtima. 
• Mbewu zonse ndi mbewu zonse zimakhala ndi zinthu zambiri zamitengo kuposa zoyengedwa. Ndiwolemera mu mavitamini ndi mchere.
• Ngakhale zakudya zambewu zonse zimakhala zopindulitsa pa thanzi la mtima, ziwiri makamaka zimadziwika ngati zakudya zotsitsa cholesterol.

Phala Oats, omwe ali ndi beta-glucan, mtundu wa fiber sungunuka, amatha kuchepetsa cholesterol. 

Zeze: Barley, yemwe ali ndi beta-glucan, amathandizira kuchepetsa cholesterol yoyipa.

Zipatso

• Kudya zipatso ndi chakudya chabwino kwambiri cha thanzi la mtima. Popeza ili ndi fiber yambiri, ndi yabwino kutsitsa cholesterol. 
• M`pofunika kudya zipatso kupewa mapangidwe mafuta m`thupi m`chiwindi.

Chokoleti chakuda ndi cocoa

• Chokoleti chakudaChofunikira chachikulu ndi koko. Pali kafukufuku wosonyeza kuti cocoa ndi chokoleti chakuda ndi zakudya zomwe zimachepetsa cholesterol.
• Chifukwa chokhacho chomwe chokoleti chimawonongera thanzi la mtima ndi shuga momwemo. Pachifukwa ichi, chokoleti chomwe mumakonda chiyenera kukhala chokoleti chakuda chokhala ndi 75-80% ya koko.

adyo

• adyo Lili ndi mankhwala amphamvu a zomera monga allicin.
• Kafukufuku wambiri amasonyeza kuti adyo amachepetsa kuthamanga kwa magazi mwa anthu omwe ali ndi kuthamanga kwa magazi. 
• Ngakhale sizothandiza ngati kuthamanga kwa magazi, zimathandizanso kuchepetsa cholesterol yoyipa.

masamba

• Zamasamba zimakhala ndi zopatsa mphamvu zochepa komanso zimakhala ndi fiber komanso ma antioxidants.
• Pectin, yomwe imapezeka mu maapulo ndi malalanje ndipo imachepetsa cholesterol, imapezekanso ndi masamba. Okra, biringanya, karoti, mbatata ndi masamba omwe ali ndi pectin.
• Masamba amaperekanso mankhwala angapo athanzi. Mankhwalawa ali ndi ubwino wambiri wathanzi, makamaka matenda a mtima.

tiyi

• Tiyi; Lili ndi mankhwala ofunikira a zomera kuti mukhale ndi thanzi la mtima. 
• Pali mitundu yosiyanasiyana ya tiyi monga tiyi wakuda, wobiriwira ndi woyera, aliyense wa iwo ali ndi ubwino wathanzi. Zinthu ziwiri zotsatirazi zomwe zili mu tiyi zomwe zimapindula ndi izi:

Catechin: Catechin ndi chinthu chomwe chimathandiza kuteteza mtima m'njira zingapo. Imayendetsa nitrite oxide, yomwe ndi yofunika kuti magazi azithamanga. Zimalepheretsanso kutsekeka kwa magazi poletsa kaphatikizidwe ka cholesterol ndi kuyamwa.

quercetin: Ngakhale kupititsa patsogolo thanzi la mitsempha, kumateteza kutupa.

masamba obiriwira

• Zamasamba zonse ndi zabwino kwa mtima, koma masamba obiriwiraLili ndi ubwino wathanzi wa mtima. 
• Zobiriwira zamasamba monga kale ndi sipinachi zimakhala ndi chinthu chotchedwa lutein. Izi zimachepetsa chiopsezo cha matenda a mtima.
• masamba obiriwira; Amachepetsa kutulutsa kwa bile acid komwe kumatulutsa cholesterol yambiri.
• Pachifukwa ichi, zikuwoneka ngati chakudya chomwe chimachepetsa cholesterol.

mafuta owonjezera a azitona

• mbali yofunika ya zakudya Mediterranean mafuta owonjezera a azitonaNdi imodzi mwamafuta ofunikira kwambiri kuteteza thanzi la mtima. Omwe amagwiritsa ntchito mafuta a azitona pazakudya amakhala ndi chiopsezo chochepa cha 30% chodwala matenda amtima.
• Mafuta a azitona, omwe ali ndi mafuta ambiri a monounsaturated, amathandizira kukweza cholesterol yabwino, yomwe imakhala yochepa. Ma polyphenols omwe ali nawo amachepetsa kutupa.

HDL - Momwe Mungakwezere Cholesterol Yabwino

Cholesterol ndi gawo lofunikira m'thupi, koma kuchuluka kwake kungayambitse matenda amtima. Cholesterol yabwino (HDL) imathandizira kuchepetsa cholesterol yoyipa. Pali kusintha kwa moyo komwe kumawonjezera cholesterol yabwino.

Kodi HDL cholesterol ndi chiyani?

Cholesterol wamba, womwe umaphatikizapo HDL, LDL, ndi triglycerides, amayesa kuchuluka kwa cholesterol m'magazi anu. Kumbali ina, cholesterol yonse imakhala ndi LDL kapena cholesterol "yoyipa". Miyezo yokwera ya LDL, kapena low-density lipoprotein, imayambitsa zolembera m'mitsempha, kumawonjezera chiopsezo cha matenda a mtima ndi sitiroko. LDL imawonjezeranso ngozi ya matenda a mitsempha ya m’mitsempha ya m’mitsempha ya m’mitsempha, imene imachitika pamene zolengeza zaunjikana mumtsempha umene umanyamula magazi kupita ku miyendo ndi kuupapatiza. Kukwera mulingo wanu wa HDL, m'pamenenso LDL yanu imatsika.

High-density lipoprotein cholesterol, kapena HDL, nthawi zambiri amatchedwa cholesterol "yabwino". High-density lipoproteins ndi ochotsa cholesterol omwe amanyamula cholesterol yochulukirapo ndikuyitumiza kuchichiwindi komwe imasweka bwino.

HDL imayikidwa ngati gulu la tinthu tating'ono m'malo mwa mtundu umodzi wa tinthu. HDL imapangidwa ndi lipids (mafuta), cholesterol, ndi mapuloteni (otchedwa apolipoproteins), koma ena ndi ozungulira ndipo ena amakhala ngati mphete. Mitundu ina ya HDL imachotsa kolesterolo yovulaza m’mwazi, pamene ina siimaima pa cholesterol. 

Cholesterol chochepa cha HDL ndi chovulaza kwambiri kuposa cholesterol yotsika ya LDL. Ngati mlingo wa HDL wa mwamuna uli wochepera pa mamiligalamu 40 a cholesterol pa desilita iliyonse ya mwazi ndipo HDL ya mkazi ili yosakwana mamiligalamu 50 pa desilita iliyonse ya mwazi, ngozi ya matenda, makamaka nthenda ya mtima, imawonjezereka. Chifukwa chake, ndizopindulitsa kukulitsa milingo ya cholesterol ya HDL, yomwe ili yotsika.

Kodi mungakweze bwanji HDL cholesterol mwachilengedwe?

Osasuta

• Kusuta kumawonjezera mavuto ambiri azaumoyo, monga kutsitsa cholesterol ya HDL. 
• Zimachepetsanso milingo ya HDL, ndikuwonjezera chiopsezo cha matenda amtima.

pitilirani

• Chimodzi mwazabwino zambiri zolimbitsa thupi ndikukweza HDL cholesterol. 

chepetsa thupi

• Kwa iwo omwe ali onenepa kwambiri, kuchepa thupi kumathandiza kukweza cholesterol ya HDL. 
• Pa mapaundi asanu ndi limodzi aliwonse omwe mumataya, HDL yanu imatha kukwera ndi milligram imodzi pa desilita iliyonse. 

Idyani mafuta abwino

• Pewani mafuta opezeka muzakudya zokazinga kuti mukweze HDL yanu. 
• Kumbali ina, muyenera kudya mafuta athanzi monga avocado, mafuta a azitona, amondi ndi salimoni.
• Mafuta athanzi amakweza cholesterol ya HDL, pomwe kuchepetsa mafuta osapatsa thanzi kumathandiza kuwongolera kuchuluka kwa cholesterol ya LDL. Izi zimateteza thanzi la mtima.

Chepetsani ma carbohydrate oyeretsedwa

• Zakudya zopatsa thanzi monga mkate woyera ndi shuga zimawononga HDL. 
• Kuchepetsa kudya kwamafuta awa kumathandizira kukweza HDL (yabwino) cholesterol. 

osamwa mowa

• Ngati mumamwa mowa, musamadye pang'ono. Ndibwino kuti musagwiritse ntchito konse.
• Ngakhale kumwa mowa mopitirira muyeso kumachepetsa mlingo wa HDL, kumawononga thanzi lonse.

Wonjezerani kudya kwanu kwa niacin

• Niacinndi vitamini B amene amathandiza thupi kusintha chakudya kukhala mphamvu. Zimathandiziranso ku thanzi la m'mimba, dongosolo la mitsempha, khungu, tsitsi ndi maso. 
• Ngakhale kuti anthu ambiri amapeza niacin yokwanira pazakudya zawo, niacin imagwiritsidwa ntchito kukweza HDL yotsika. Niacin supplementation imatha kukulitsa cholesterol ya HDL ndi 30%.

Cholesterol imakhala ndi ntchito zofunika m'thupi, koma ikachoka m'thupi, imatha kuyambitsa kutsekeka kwa mitsempha ndi matenda amtima.

Low-density lipoprotein (LDL) sachedwa kuwonongeka kwakukulu ndipo amathandizira kwambiri ku matenda amtima. Mosiyana ndi zimenezi, high-density lipoprotein (HDL) imateteza ku matenda a mtima mwa kubweza mafuta m’thupi kudzera m’mitsempha kupita kuchiŵindi.

Ngati cholesterol yanu yasokonekera, njira zoyendetsera moyo wanu ndiye njira yoyamba yothandizira. Mafuta osatha, ulusi wosungunuka, ndi ma sterols ndi ma stanols amatha kukulitsa cholesterol yabwino ya HDL ndikutsitsa cholesterol yoyipa ya LDL.

Gwero: 1, 2, 3