Iyini I-Cholesterol, Kungani Yenzeka? Izindlela Zokwehlisa I-Cholesterol

Ukwehlisa i-cholesterol kubalulekile ngenxa yokulimala okungawubangela emzimbeni. I-cholesterol itholakala esibindini futhi inemisebenzi eminingi ebalulekile. Ngokwesibonelo, kusiza ukugcina izindonga zamangqamuzana zivumelana nezimo. Kuyadingeka ukwenza amahomoni amaningana. Kepha njenganoma yini esemzimbeni, ukweqisa kwe-cholesterol kudala izinkinga.

Njengamafutha, i-cholesterol ayincibiliki emanzini. Ukuze ithuthwe kuwo wonke umzimba, i-cholesterol egazini incike kuma-molecule abizwa ngokuthi ama-lipoprotein athwala amafutha namavithamini ancibilikayo. 

Izinhlobo ezahlukene zama-lipoprotein zinemiphumela ehlukene empilweni. Ngokwesibonelo, amazinga aphezulu e-low-density lipoprotein (LDL) abangela ukunqwabelana kwe-cholesterol engaholela ekwakhiweni kwesifo sokuqina kwemithambo yegazi, unhlangothi, isifo senhliziyo, nokwehluleka kwezinso.

Ngokuphambene, i-high-density lipoprotein (HDL) isiza ukususa i-cholesterol ezindongeni zemikhumbi. Lokhu kuqinisekisa ukuvinjelwa kwezifo. 

Isixhumanisi phakathi kokudla ne-cholesterol yegazi

Isibindi sikhiqiza i-cholesterol eningi njengoba kudingeka umzimba. Ipakisha amafutha ne-cholesterol ku-low-density lipoproteins (VLDL).

Njengoba i-VLDL ithumela amafutha emangqamuzaneni kuwo wonke umzimba, aguqulelwa ku-denser LDL, noma i-low-density lipoprotein, ethwala i-cholesterol lapho idingeka.

Isibindi sicindezela i-high-density lipoprotein (HDL), ethwala i-cholesterol engasetshenziswanga ibuyele esibindini. Le nqubo ibizwa nge-reverse cholesterol transport. Inikeza isivikelo ku-atherosclerosis nezinye izifo zenhliziyo. 

Amanye ama-lipoprotein, ikakhulukazi i-LDL ne-VLDL, athambekele ekubeni alinyazwe ama-radicals mahhala ohlelweni olubizwa ngokuthi i-oxidation. I-Oxidized LDL ne-VLDL kuyingozi nakakhulu empilweni yenhliziyo.

I-cholesterol evela ekudleni empeleni inomphumela omncane kuphela enanini le-cholesterol emzimbeni. Lokhu kungenxa yokuthi isibindi sishintsha inani le-cholesterol esiyenzayo kuye ngokuthi udla kangakanani. Lapho umzimba wethu udonsa i-cholesterol eningi ekudleni, incane etholakala esibindini.

Nakuba i-cholesterol yokudla inomthelela omncane emazingeni e-cholesterol, okunye ukudla okudla njengezakhi zofuzo, ukubhema kanye nempilo yokunganyakazi kungasenza isimo sibe sibi.

Ngokufanayo, ezinye izindlela zokuphila zisiza ekwandiseni i-HDL enenzuzo futhi yehlise i-LDL eyingozi.

Yini ebangela i-cholesterol ephezulu?

Okulandelayo yizici ezivame kakhulu ezithinta amazinga e-cholesterol;

• Ukudla okunothe ngamafutha agcwele kanye nama-trans: Ukusebenzisa lokhu kudla njalo kungakhuphula amazinga e-cholesterol e-LDL.
• Isisindo eseqile: Ukukhuluphala ngokweqile kubangela ukwehlisa i-cholesterol enhle futhi kukhuphule i-cholesterol embi.
• Ukungasebenzi: Ukungawuvivinyi umzimba nokuhlala unganyakazi kungakhuphula amazinga e-LDL.
• Ubudala: Amazinga e-cholesterol (LDL) ngokuvamile aqala ukukhuphuka ngemva kweminyaka engama-20.
• Ufuzo: Labo abanomlando womndeni we-cholesterol ephezulu bathambekele kulesi simo.

Izindlela Zokwehlisa I-Cholesterol

Yidla amafutha e-monounsaturated

• Ngokungafani namafutha agcwele, kukhona okungenani isibopho samakhemikhali esiphindwe kabili esishintsha indlela amafutha angagcwele asetshenziswa ngayo emzimbeni. Amafutha e-monounsaturated anesibopho esisodwa esiphindwe kabili.
• Ukudla amafutha e-monounsaturated kwehlisa i-LDL eyingozi kuyilapho kugcina amazinga e-HDL enempilo. 
• Lawa mafutha anganciphisa i-oxidation yama-lipoprotein, anomthelela ekwakhiweni kwe-atherosclerosis.
• Ngokuvamile, amafutha e-monounsaturated anempilo njengoba ehlisa i-cholesterol ye-LDL eyingozi, akhuphule i-cholesterol enhle ye-HDL futhi ehlise i-oxidation eyingozi.
• Umnqumo kanye amafutha omnqumoAmantongomane afana nokwatapheya, amafutha e-canola, ama-alimondi, ama-walnuts, ama-hazelnuts, nama-cashews ayimithombo emihle yamafutha e-monounsaturated.

Sebenzisa amafutha e-polyunsaturated, ikakhulukazi i-Omega 3

• Amafutha e-Polyunsaturated anezibopho eziningi eziphindwe kabili eziwenza aziphathe ngendlela ehlukile emzimbeni kunamafutha agcwele. 
• Ucwaningo lubonisa ukuthi amafutha e-polyunsaturated anciphisa i-cholesterol "embi" ye-LDL kanye nobungozi besifo senhliziyo.
• Amafutha e-Polyunsaturated nawo anciphisa ingozi ye-metabolic syndrome kanye nesifo sikashukela sohlobo 2. 
• I-Omega 3 fatty acids Iwuhlobo lwamafutha e-polyunsaturated anenhliziyo enempilo ikakhulukazi. Itholakala ekudleni kwasolwandle nasemafutheni ezinhlanzi.
• Amafutha e-Omega 3 atholakala ezinhlanzini ezinamafutha njenge-salmon, i-mackerel, i-herring, i-tuna, ne-shellfish, kuhlanganise nezimfanzi. Eminye imithombo ye-omega 3 imbewu namantongomane.

Yidla i-fiber encibilikayo

• I-soluble fiber iwuhlobo lwefiber engagaywa amagciwane anenzuzo ahlala emathunjini. ama-probiotic Lawa magciwane amahle, aziwa nangokuthi i-LDL ne-VLDL, ayasebenza ekwehliseni zombili izinhlobo zama-lipoprotein ayingozi, okuyi-cholesterol.
• I-soluble fiber inciphisa ingozi yezifo. Imithombo engcono kakhulu ye-fiber encibilikayo ihlanganisa ubhontshisi, uphizi, udali, izithelo, i-oats kanye nokusanhlamvu.

Sebenzisa amakhambi nezinongo ekuphekeni

• Amakhambi nezinongoInikeza amavithamini, amaminerali nama-antioxidants.
• Ucwaningo luye lwabonisa ukuthi ukusetshenziswa njalo kukagalikhi, i-turmeric ne-ginger kuphumelela ekwehliseni i-cholesterol.
• Izitshalo zokwelapha ziqukethe ama-antioxidants avimbela i-oxidation ye-LDL cholesterol. Inciphisa ukwakheka kwama-plaque emithanjeni.
• Amakhambi nezinongo ezifana ne-thyme, i-sage, i-mint, i-clove, i-allspice, isinamoni, i-marjoram, i-dill, ne-coriander inikeza amanani abalulekile e-antioxidants. Kunomthelela omkhulu ekwehliseni i-cholesterol embi.

Gwema ama-trans fat okwenziwa

• Amafutha e-Trans avela ngokwemvelo enyameni ebomvu nemikhiqizo yobisi. Ukudla okugayiwe kuqukethe amafutha okwenziwa.
• Amafutha e-trans okwenziwaIkhiqizwa nge-hydrogenating noma ukwengeza i-hydrogen emafutheni angasetshenzisiwe, njengamafutha emifino, ukushintsha ukwakheka kwawo futhi iqine ekamelweni lokushisa.
• Ucwaningo lubonisa ukuthi ukudla ama-trans fat okwenziwa kukhulisa i-cholesterol embi futhi kwehlisa i-cholesterol enhle. Lokhu kwandisa ingozi yesifo senhliziyo.
• Qaphela amagama athi "i-hydrogenated kancane" ohlwini lwesithako. Leli gama libonisa ukuthi ukudla kuqukethe amafutha e-trans futhi kufanele kugwenywe.

hlala kude noshukela

• Akuwona nje amafutha agcwele kanye nama-trans akhulisa i-cholesterol. Ukudla ushukela omningi kungenza okufanayo.
• Yidla ukudla okungenashukela noma nini lapho kungenzeka. Ungakudli ukudla okuqukethe ama-sweeteners okwenziwa njengesiraphu yombila ephezulu ye-fructose.

Yidla isitayela saseMedithera

• Ukudla kwaseMedithera Icebile ngamafutha omnqumo, izithelo, imifino, amantongomane, okusanhlamvu nezinhlanzi. Incane inyama ebomvu kanye nemikhiqizo yobisi eminingi. 
• Utshwala, ngokuvamile obuyiwayini elibomvu, buphuzwa ngokusesilinganisweni ngokudla.
• Lolu hlobo lokudla lunempilo kakhulu empilweni yenhliziyo, njengoba luqukethe ukudla okusiza ukwehlisa i-cholesterol.
• Ucwaningo luye lwabonisa ukuthi ukulandela ukudla kwaseMedithera okungenani izinyanga ezintathu kwehlisa i-cholesterol ye-LDL ngesilinganiso esingu-8,9 mg idesilitha ngayinye (dL).
• Futhi yehlisa ingozi yesifo senhliziyo ngamaphesenti angama-52 kanye nengozi yokufa ngama-47% lapho isetshenziswa okungenani iminyaka emine.

ngoba itiye eliluhlaza

• Itiye elihlazaItholakala ngokushisisa nokomisa amaqabunga esitshalo seCamellia sinensis.
• Ucwaningo lwezilwane lubonisa ukuthi itiye eliluhlaza lisiza ukwehlisa i-cholesterol ngokunciphisa ukukhiqizwa kwesibindi kwe-LDL nokwandisa ukususwa kwayo egazini.
• Itiye elihlaza nalo licebile kuma-antioxidants.
• Ivimbela i-cholesterol ye-LDL ekubeni i-oxidized futhi yakhe ama-plaque emithanjeni.

ukuzivocavoca

• Ukuzivocavoca kunenzuzo empilweni yenhliziyo. Kuyasiza ukulwa nokukhuluphala. Iyasebenza futhi ekwehliseni i-cholesterol ye-LDL eyingozi futhi yandise i-HDL enenzuzo.
• Hamba Nakuba ukuvivinya umzimba ngamandla aphansi, njengokuzivocavoca okukhulu, kwandisa i-HDL, okwenza ukuvivinya umzimba kube isikhathi eside futhi kuqine kakhulu kwandisa inzuzo. 

ukuncipha emsimbeni

• Ukudla okunomsoco kuthinta indlela umzimba omunca ngayo futhi ukhiqize i-cholesterol.
• Sekukonke, ukuncipha kwesisindo kunenzuzo ephindwe kabili ku-cholesterol ngokwandisa i-HDL enenzuzo nokunciphisa i-LDL eyingozi.

Ungabhemi

• Ukubhema kwandisa ingozi yesifo senhliziyo. Enye yazo ukushintsha indlela umzimba osebenza ngayo i-cholesterol.
• Amangqamuzana amasosha omzimba kubantu ababhemayo awakwazi ukubuyisela i-cholesterol egazini ukuze ayithwale ngezindonga zomkhumbi. Lo monakalo uhlobene netiyela likagwayi kune-nicotine.
• Lawa mangqamuzana omzimba angasebenzi anomthelela emithanjeni evalekile kubantu ababhemayo. 
• Ukuyeka ukubhema kungahlehlisa le miphumela eyingozi. 

sebenzisa izithasiselo

• Kunobufakazi obuqinile bokuthi uwoyela wezinhlanzi kanye ne-fiber encibilikayo iyasebenza ekwehliseni i-cholesterol nasekuthuthukiseni impilo yenhliziyo. 
• Esinye isithako, i-coenzyme Q10Nakuba izinzuzo zayo zesikhathi eside zingaziwa, kukhombisa isithembiso ekwehliseni i-cholesterol.

Amakhambi Emithi Yehlisa I-Cholesterol

Ungasebenzisa futhi izindlela ze-herbal ezilandelayo ukwehlisa i-cholesterol.

amafutha abalulekile kalamula

• Engeza amaconsi amabili amafutha abalulekile kalamula engilazini yamanzi uhlanganise kahle. kwalokhu.
• Kufanele uphuze la manzi kabili ngosuku.

Amafutha abalulekile e-Lemon asetshenziselwa imiphumela yawo ye-analgesic kanye ne-anti-inflammatory. Kuyasiza ukwehlisa i-cholesterol nokwandisa imithambo yegazi ukuze kugeleze igazi elingaphazamiseki.

Amavithamini

Amavithamini B3, E no-C ayaziwa ukuthi anciphisa amazinga e-serum cholesterol. Ukwengezwa kwe-Vitamin C kutholwe kwehlisa amazinga e-LDL.

Amavithamini B3 no-E asiza ukulwa nezimpawu ze-cholesterol ephezulu njenge-atherosclerosis ngokunciphisa ukunqwabelana kwe-cholesterol emithanjeni.

Ukudla okunothe ngala mavithamini kuhlanganisa izithelo ezisawolintshi, imifino eluhlaza, inkukhu, amakhowe, i-tuna, ama-alimondi nobhatata.

Amafutha kakhukhunathi

• Ungasebenzisa amafutha kakhukhunathi ekudleni nasemasaladini.
• Ungashintsha amafutha akho okupheka ngamafutha kakhukhunathi.

Amafutha kakhukhunathiKuyaziwa ukwandisa amazinga e-cholesterol enhle egazini. Lokhu kusiza ukwehlisa i-cholesterol embi. Iphinde ilawule isisindo futhi ivikele ezifweni zenhliziyo.

garlic

• Engeza u-garlic oqoshiwe ezitsheni.
• Ungakwazi futhi ukuhlafuna i-garlic ehlutshiwe.
• Kufanele udle i-garlic nsuku zonke.

garliciqukethe inhlanganisela ebizwa ngokuthi i-allicin, ekhishwa kuphela lapho ichotshoziwe. Le nhlanganisela iyaziwa ukuthi yehlisa i-cholesterol ngokwemvelo.

Itiye elihlaza

• Faka isipuni setiye eliluhlaza enkomishini yamanzi bese ulethe emathunjini.
• Ngemuva kokubilisa imizuzu emi-5, hlunga.
• Uma itiye selipholile kancane, engeza uju kulo. Ngoba uma kushisa.
• Kufanele uphuze lokhu kathathu ngosuku.

Itiye elihlazaAmandla ayo e-antioxidant anamandla ngenxa yokuba khona kwe-epigallocatechin gallate (EGCG) kuyo, esiza ukwehlisa i-cholesterol embi.

Iyogathi

Yidla isitsha se-yoghurt ye-probiotic ngosuku. I-probiotic yogurt iqukethe amagciwane amahle athuthukisa impilo yamathumbu futhi abambe iqhaza elibalulekile ekwehliseni i-cholesterol ngokwemvelo.

imbewu ye-chia

Kufanele udle imbewu ye-chia nsuku zonke ukuze wehlise i-cholesterol. imbewu ye-chiaIwumthombo ocebile we-omega 3 fatty acids esiza ukunciphisa amazinga e-cholesterol kanye nobungozi besifo senhliziyo.

ijusi yamagilebhisi

• Phuza ingilazi yejusi ye-grapefruit esanda kukhanywa izikhathi ezingu-1 kuya kwezi-2 ngosuku, okungcono ngemva kokudla ngakunye.

ubhamubhamuiqukethe imisoco ehlukahlukene. Ihlinzeka umzimba ngamaminerali afana ne-vitamin C, i-fiber, i-magnesium ne-potassium. Amandla anamandla e-antioxidant we-grapefruit, kanye nokwakheka kwawo okunomsoco okuhle kakhulu, kuhle kakhulu ekwehliseni i-cholesterol.

ijusi yewolintshi

• Phuza ingilazi yejusi yewolintshi esanda kukhanywa izikhathi ezi-2 kuya kwezi-3 ngosuku.

Ngokusho kocwaningo olushicilelwe, olujwayelekile kanye nesikhathi eside ijusi le-orange ukusetshenziswa kutholakale kunciphisa amazinga e-cholesterol kanye nengozi yokuthuthukisa isifo senhliziyo.

Ijusi yegromegranate

• Ingilazi esanda kulungiswa ijusi yegromegranatePhuza lokhu izikhathi ezi-1 kuye kwezi-2 ngosuku.

Ipomegranate iqukethe amazinga aphezulu e-antioxidant uma kuqhathaniswa netiye eliluhlaza kanye newayini elibomvu. Lawa ma-antioxidants asiza ukwehlisa i-cholesterol embi, evimbela isifo senhliziyo.

Ijusi likalamula

• Faka ijusi yesigamu selamula engilazini yamanzi afudumele.
• Hlanganisa kahle bese wengeza uju kuwo.
• okwejusi.
• Phuza ingilazi yejusi kalamula kanye ngosuku, okungcono njalo ekuseni esiswini esingenalutho.

Ijusi likalamula Iwumthombo ocebile wevithamini C kanye nama-antioxidants. Leli khambi elisebenzayo lokwehlisa i-cholesterol embi futhi likhuthaze ukwehla kwesisindo.

I-Apple cider uviniga

• Faka isipuni esisodwa se-apula cider uviniga engilazini yamanzi afudumele futhi uhlanganise kahle.
• Engeza uju kule ngxube bese udla.
• Phuza lesi sixazululo kanye ngosuku noma zonke izinsuku ukuze uthole imiphumela engcono kakhulu.

I-Apple cider uviniga Iqukethe i-acetic acid ne-pectin. I-acetic acid isiza ukwehlisa isisindo somzimba esingafuneki esihambisana ne-cholesterol ephezulu, kuyilapho i-cholesterol embi (LDL) inamathela ku-apula cider vinegar's pectin (fiber) futhi ikhishwe emzimbeni.

Imbewu yefilakisi

• Faka isipuni se-flaxseed eyimpuphu engilazini yamanzi afudumele noma ubisi bese uxuba kahle.
• Ungakwazi ukwengeza uju oluthile ekuhlanganiseni ukuze uthuthukise ukunambitheka kwalo. Okwamanje.
• Kufanele ukwenze lokhu kanye ngosuku.

Imbewu yefilakisiiqukethe i-lignan ebizwa ngokuthi i-secoisolariciresinol diglucoside (SDG), esiza ukwehlisa i-cholesterol futhi yehlise ingozi yokuthuthukisa izifo zesibindi.

Isilimo esidliwayo esinamagatsha anamanzi

• Hlanganisa iziqu ezimbili zesilimo esidliwayo esinamagatsha anamanzi nengxenye yengilazi yamanzi.
• Cindezela bese wengeza uju kujusi yesilimo esidliwayo esinamagatsha anamanzi.
• Yidla ingilazi yala manzi bese ufaka esiqandisini okusele.
• Kufanele uphuze ingilazi yesilimo esidliwayo esinamagatsha anamanzi izikhathi ezingu-1-2 ngosuku.

Isilimo esidliwayo esinamagatsha anamanzi Iwumthombo ocebile wama-antioxidants futhi ukusetshenziswa kwayo njalo kuphumelela ekwehliseni i-cholesterol embi.

Ukudla Okwehlisa I-Cholesterol

Isifo esibulala kakhulu namuhla isifo senhliziyo. Ukufa okuhlobene nezifo emhlabeni kubonakala kakhulu ezifweni zenhliziyo. I-cholesterol ephezulu idala isifo senhliziyo. I-triglycerides ephezulu nayo yandisa ingozi. Ukulinganisa amazinga e-cholesterol kunciphisa ingozi yesifo senhliziyo. Ukudla okwehlisa i-cholesterol liya lizuza ukubaluleka.

ugaye

• ugaye Iwumthombo wamaprotheni asekelwe esitshalweni.
• Inothile nge-fiber. Iqukethe amanani amahle amaprotheni namaminerali. 
• Ukushintsha imidumba ngenyama egayiwe kanye nokunye okusanhlamvu okucolisisiwe kunciphisa ingozi yesifo senhliziyo.

ukwatapheya

• ukwatapheya Kunomsoco ngokwedlulele. Kuyisithelo esinothe ngamavithamini namaminerali. 
• Ingenye yokudla okwehlisa i-cholesterol ngoba iwumthombo ocebile wamafutha kanye ne-fiber monounsaturated.

Amantongomane

• Amantongomane Inomsoco kakhulu. Iqukethe amaphesenti aphezulu amafutha monounsaturated.
• Amantongomane aqukethe i-omega 3 fatty acids, ebalulekile empilweni yenhliziyo.
• Amantongomane aqukethe ama-phytosterols.
• Le nhlanganisela yesitshalo, efana ne-cholesterol ngokwesakhiwo, isiza ukwehlisa i-cholesterol ngokuvimbela ukumuncwa emathunjini.
• Amantongomane aqukethe i-magnesium, i-potassium ne-calcium. La maminerali anciphisa ingozi yesifo senhliziyo ngokwehlisa umfutho wegazi.

izinhlanzi ezinamafutha

• Uhlobo lwenhlanzi, i-mackerelIzinhlanzi ezinamafutha njenge-trout zicebile nge-omega 3 fatty acids. 
• I-Omega 3 fatty acids ithuthukisa impilo yenhliziyo, ikhuphule i-cholesterol enhle futhi inciphise ingozi yokushaywa unhlangothi.

okusanhlamvu

• Ucwaningo olunzulu luye lwaveza ukuthi okusanhlamvu okuphelele kunciphisa ingozi yesifo senhliziyo. 
• Izinhlamvu ezigcwele kanye nezinhlamvu ezigcwele ziqukethe izinhlanganisela zezitshalo eziningi kunalezo ezicwengisisiwe. Inothe ngamavithamini namaminerali.
• Nakuba ukudla okusanhlamvu okuphelele kunenzuzo empilweni yenhliziyo, okubili ikakhulukazi kugqama njengokudla okwehlisa i-cholesterol.

I-oat: I-Oats, equkethe i-beta-glucan, uhlobo lwe-fiber encibilikayo, inamandla okwehlisa i-cholesterol. 

Ihabhu: Ibhali, elicebile nge-beta-glucan, lisiza ukwehlisa i-cholesterol embi.

Izithelo

• Ukudla isithelo kuwukudla okuhle kakhulu kwempilo yenhliziyo. Njengoba inothile nge-fiber, ilungele ukwehlisa i-cholesterol. 
• Kuyadingeka ukudla izithelo ukuvimbela ukwakheka kwe-cholesterol esibindini.

Ushokoledi omnyama nokhokho

• Ushokoledi omnyamaIsithako esiyinhloko i-cocoa. Kunocwaningo lokuthi ukhokho kanye noshokoledi omnyama kuwukudla okwehlisa i-cholesterol.
• Isizathu kuphela esenza ushokoledi uthinte kabi impilo yenhliziyo ushukela okuwo. Ngenxa yalesi sizathu, ukukhetha kwakho ushokoledi kufanele kube ushokoledi omnyama oqukethe i-cocoa engu-75-80%.

garlic

• garlic Iqukethe izinhlanganisela zezitshalo ezinamandla njengesithako esisebenzayo i-allicin.
• Ucwaningo oluningi lukhombisa ukuthi ugalikhi wehlisa umfutho wegazi kubantu abanomfutho wegazi ophakeme. 
• Nakuba ingasebenzi njengomfutho wegazi, iyasiza futhi ekwehliseni i-cholesterol embi.

imifino

• Imifino inama-kilojoule aphansi futhi inothile nge-fiber nama-antioxidants.
• I-Pectin, etholakala kuma-apula namawolintshi futhi yehlisa i-cholesterol ephezulu, ikhona nemifino ethile. I-Okra, isitshalo seqanda, isanqante, amazambane yimifino ecebile nge-pectin.
• Imifino iphinde inikeze inani lezinhlanganisela zezitshalo ezinempilo. Lezi zinhlanganisela zinezinzuzo eziningi zezempilo, ikakhulukazi ezifweni zenhliziyo.

itiye

• Itiye; Iqukethe izinhlanganisela zezitshalo ezibalulekile ukugcina impilo yenhliziyo. 
• Kunezinhlobo ezahlukene zetiye njengetiye elimnyama, eliluhlaza kanye nelimhlophe, ngalinye elinezinzuzo ezihlukene zezempilo. Izinto ezimbili ezilandelayo kokuqukethwe itiye ezihlinzeka ngalezi zinzuzo yilezi:

I-Catechin: I-Catechin iyinto esiza ukuvikela inhliziyo ngezindlela eziningi. Ivula i-nitrite oxide, ebalulekile kumfutho wegazi onempilo. Iphinde ivimbele amahlule egazi ngokuvimbela ukwakheka kwe-cholesterol nokumuncwa.

i-quercetin: Ngenkathi ithuthukisa impilo ye-vascular, ivimbela ukuvuvukala.

imifino eluhlaza

• Yonke imifino ilungele inhliziyo, kodwa imifino enamahlamvu aluhlazaInezinzuzo eziningi zezempilo yenhliziyo. 
• Imifino enamaqabunga njenge-kale nesipinashi iqukethe into ebizwa ngokuthi i-lutein. Lokhu kwehlisa ingozi yesifo senhliziyo.
• Imifino enamahlamvu aluhlaza; Yehlisa ukukhiqizwa kwe-bile acid ekhiqiza i-cholesterol eyengeziwe.
• Ngenxa yalesi sizathu, kubonakala njengokudla okwehlisa i-cholesterol.

extra virgin amafutha omnqumo

• ingxenye ebalulekile yokudla kwaseMedithera extra virgin amafutha omnqumoIngenye yamafutha abaluleke kakhulu okuvikela impilo yenhliziyo. Labo abasebenzisa amafutha omnqumo ekudleni banengozi ephansi ngo-30% yokuba nesifo senhliziyo.
• Amafutha omnqumo, acebile ngamafutha e-monounsaturated, asiza ekukhuphuleni amazinga e-cholesterol amahle, aphansi. Ama-polyphenols aqukethe anciphisa ukuvuvukala.

I-HDL - Ungayenyusa Kanjani I-Cholesterol Enhle

I-cholesterol iyingxenye ebalulekile yomzimba, kodwa amazinga aphezulu angabangela isifo senhliziyo. I-cholesterol enhle (i-HDL) isiza ukulinganisa i-cholesterol embi. Kukhona izinguquko ezithile zokuphila ezikhulisa i-cholesterol enhle.

Iyini i-HDL cholesterol?

I-cholesterol evamile, ehlanganisa i-HDL, i-LDL, ne-triglycerides, ikala inani eliphelele le-cholesterol egazini lakho. Ngakolunye uhlangothi, i-cholesterol ephelele ngokuyinhloko iqukethe i-LDL noma i-cholesterol "embi". Amazinga aphezulu e-LDL, noma i-low-density lipoprotein, abangela ukunqwabelana kwama-plaque emithanjeni, okwandisa ingozi yesifo senhliziyo nesifo sohlangothi. I-LDL iphinde yandisa amathuba okuba nesifo se-peripheral artery, esenzeka lapho uqweqwe lwamafutha lunqwabelana emithanjeni ethwala igazi iliyise emilenzeni futhi ilinciphise. Uma izinga lakho le-HDL liphakeme, i-LDL yakho izoba ngaphansi.

I-high-density lipoprotein cholesterol, noma i-HDL, ivame ukubizwa ngokuthi i-cholesterol "enhle". Ama-high-density lipoprotein ama-cholesterol scavenger abamba i-cholesterol ejikelezayo ngokweqile futhi ayithuthele esibindini lapho yephuke khona kahle.

I-HDL ihlukaniswa njengeqembu lezinhlayiya kunohlobo olulodwa lwezinhlayiyana. I-HDL yakhiwa ama-lipids (amafutha), i-cholesterol, namaprotheni (abizwa ngokuthi ama-apolipoprotein), kodwa amanye ayindilinga kanti amanye amise okwendandatho. Ezinye izinhlobo ze-HDL zisusa i-cholesterol eyingozi egazini, kanti ezinye azizimele ku-cholesterol. 

I-cholesterol ephansi ye-HDL iyingozi kakhulu kune-cholesterol ephansi ye-LDL. Uma izinga le-HDL lendoda lingaphansi kwamamiligremu angu-40 e-cholesterol idesilitha ngalinye legazi futhi i-HDL yowesifazane ingaphansi kwamamiligremu angu-50 ngedesilitha ngalinye legazi, ingozi yesifo, ikakhulukazi isifo senhliziyo, iyakhula. Ngakho-ke, kunenzuzo ukwandisa amazinga e-HDL cholesterol, aphansi.

Ungayenyusa kanjani i-HDL cholesterol ngokwemvelo?

Ungabhemi

• Ukubhema kwandisa izinkinga eziningi zempilo, njengokwehlisa i-HDL cholesterol. 
• Futhi yehlisa amazinga e-HDL, okwandisa ingozi yesifo senhliziyo.

Qhubeka

• Enye yezinzuzo eziningi zokuzivocavoca ukukhulisa amazinga e-HDL cholesterol. 

ukuncipha emsimbeni

• Kulabo abakhuluphele ngokweqile, ukwehlisa isisindo kusiza ukukhulisa i-HDL cholesterol. 
• Kuwo wonke amaphawundi ayisithupha owalahlekelwayo, i-HDL yakho ingakhuphuka ngemiligremu eyodwa ngedesilitha ngayinye. 

Yidla amafutha anempilo

• Gwema amafutha atholakala ekudleni okuthosiwe ukuze ukhuphule amazinga akho e-HDL. 
• Ngakolunye uhlangothi, kufanele udle amafutha anempilo afana nokwatapheya, amafutha omnqumo, ama-alimondi nama-salmon.
• Amafutha anempilo akhuphula i-HDL cholesterol, kuyilapho ukunciphisa amafutha angenampilo kusiza ukulawula amazinga e-cholesterol e-LDL. Lokhu kuvikela impilo yenhliziyo.

Nciphisa ama-carbohydrate acwengekile

• Amacarbohydrate acwengiwe njengesinkwa esimhlophe noshukela anomthelela omubi ku-HDL. 
• Ukunciphisa ukusetshenziswa kwalawa ma-carbohydrate kusiza ekukhuphuleni i-HDL (enhle) cholesterol. 

ungaphuzi utshwala

• Uma uphuza, hlala ulinganisela. Kungcono ukungasebenzisi nhlobo.
• Nakuba ukuphuza ngokweqile kwehlisa amazinga e-HDL, kulimaza impilo yonke.

Khulisa ukudla kwakho kwe-niacin

• Niaciniwuvithamini B osiza umzimba ukuguqula ukudla kube amandla. Iphinde ibe nomthelela empilweni yesimiso sokugaya ukudla, isimiso sezinzwa, isikhumba, izinwele namehlo. 
• Nakuba abantu abaningi bethola i-niacin eyanele ekudleni kwabo, i-niacin ivame ukusetshenziselwa ukuphakamisa amazinga aphansi e-HDL. I-Niacin supplementation ingakhuphula i-HDL cholesterol ngaphezu kwama-30%.

I-cholesterol inemisebenzi ebalulekile emzimbeni, kodwa lapho ingalawuleki, ingabangela ukuvaleka kwemithambo nesifo senhliziyo.

I-Low-density lipoprotein (LDL) ithambekele ekulimaleni kwama-radical mahhala futhi inomthelela omkhulu esifweni senhliziyo. Ngokuphambene, i-high-density lipoprotein (HDL) ivikela isifo senhliziyo ngokuhambisa i-cholesterol ibuyele esibindini ngezindonga zomkhumbi.

Uma i-cholesterol yakho ingasebenzi kahle, ukungenelela kwendlela yokuphila kuwumugqa wokuqala wokwelapha. Amafutha angagcwalisiwe, ifayibha encibilikayo, nama-sterol ezitshalo nama-stanol angakhuphula i-cholesterol enhle ye-HDL futhi kusize ukwehlisa i-cholesterol embi ye-LDL.

Izithenjwa: 1, 2, 3