Malangizo 4 Oonjezera Kuchepetsa Cholesterol

Zamkati

• 1. Muzichita masewera olimbitsa thupi nthawi zonse
• 2. Muzikhala ndi chakudya chokwanira
• 3. Pewani kumwa mowa
• 4. Funsani katswiri wa matenda a mtima
• Onani momwe zakudya ziyenera kukhalira kuti muchepetse cholesterol pakuwonera kanema:

Kukhala ndi mafuta abwino, omwe amatchedwanso HDL, pamwambapa 60 mg / dL ndikofunikira kuti muchepetse chiopsezo cha matenda amtima, monga atherosclerosis, matenda amtima ndi sitiroko, chifukwa ngakhale cholesterol yoyipa ikakhala pamlingo woyenera, kukhala ndi cholesterol yotsika kumawonjezera ngozi za zovuta izi.

Chifukwa chake, kuti muwonjezere milingo ya cholesterol ya HDL m'magazi, njira zinayi zofunika ndi izi:

1. Muzichita masewera olimbitsa thupi nthawi zonse

Kuchita masewera olimbitsa thupi monga kuyenda, kuthamanga, kusambira kapena kupalasa njinga ndi njira zabwino kwambiri zowonjezera cholesterol m'mwazi. Ndibwino kuti muzichita masewera olimbitsa thupi kwa mphindi 30 pa sabata kapena, kuti mupititse patsogolo zotsatira zake, ola limodzi lochita masewera olimbitsa thupi tsiku lililonse.

Mukamachita masewera olimbitsa thupi, kugunda kwa mtima wanu kuyenera kukhalabe kokwera komanso kupuma pang'ono kupuma pang'ono, ndichifukwa chake ngakhale iwo omwe amayenda kwambiri ndipo amakhala ndi moyo wokangalika, amafunikiranso kupatula nthawi yoti achite zolimbitsa thupi ndikukakamiza thupi kwambiri. Onani njira zabwino kwambiri zochepetsera cholesterol yoyipa ndikuwonjezera mafuta m'thupi pa: Zochita zabwino kwambiri kuti muchepetse thupi.

2. Muzikhala ndi chakudya chokwanira

Kugwiritsa ntchito mafuta oyenera ndikofunikira kuti mafuta azikhala otetezeka, ndipo njira zina zodyetsera HDL ndi izi:

• Idyani zakudya zokhala ndi omega 3, monga sardines, trout, cod ndi tuna;
• Idyani ndiwo zamasamba nkhomaliro ndi chakudya chamadzulo;
• Sankhani zakudya zonse, monga mkate, makeke ndi mpunga wabulauni;
• Idyani zipatso zosachepera 2 patsiku, makamaka ndi peel ndi bagasse;
• Idyani mafuta abwino, monga azitona, maolivi, avocado, fulakesi, chia, mtedza, mabokosi ndi mbewu za mpendadzuwa.

Kuphatikizanso apo, nkofunikanso kupewa zakudya zopangidwa ndi shuga ndi mafuta ambiri, monga soseji, soseji, nyama yankhumba, mabisiketi odzaza, chakudya chachisanu, chakudya chofulumira, zakumwa zozizilitsa kukhosi ndi timadziti tomwe timayenera kumwa. Onani mankhwala ena ochepetsa mafuta m'thupi.

3. Pewani kumwa mowa

Kumwa kwambiri zakumwa zoledzeretsa kumawonjezera cholesterol yoyipa ndipo kumachepetsa cholesterol yabwino, kuphatikiza pakubweretsa zopatsa thanzi m'zakudya ndikukonda kunenepa.

Komabe, kumwa kwakumwa pang'ono patsiku kumatha kuthandizira kukulitsa milingo ya HDL m'magazi, koma zotsatirazi zimapezeka pokhapokha ngati kumwa sikuposa kuchuluka kwa 2 patsiku. Ngakhale zili choncho, iwo omwe alibe chizolowezi chomwa zakumwa zoledzeretsa sayenera kuyamba kumwa mowa kuti athetse cholesterol chifukwa pali njira zina zotetezeka zowonjezera cholesterol, monga kudzera muzakudya ndi masewera olimbitsa thupi. Dziwani kuchuluka kwa zakumwa zilizonse zakumwa zoledzeretsa.

4. Funsani katswiri wa matenda a mtima

Akatswiri azamtima amayenera kufunidwa makamaka pakakhala onenepa kwambiri, osadya bwino komanso mbiri yamatenda amtima m'banjamo, chifukwa izi zimabweretsa chiopsezo chachikulu chokhala ndi mavuto amtima komanso kusayenda bwino.

Malinga ndi zotsatira za mayeso, adotolo atha kuwonetsa mankhwala omwe angakulitse cholesterol ya HDL, zomwe zimagwiritsidwa ntchito nthawi zambiri cholesterol yochuluka ikakhala yayikulu, chifukwa cholesterol yokha ikakhala yochepa, kugwiritsa ntchito mankhwala sikofunikira nthawi zonse.

Kuphatikiza apo, mankhwala ena monga Bromazepam ndi Alprazolam amatha kuchepetsa kuchuluka kwa cholesterol ya HDL m'magazi chifukwa cha zoyipa zina, kotero ndikofunikira kuyesedwa ndikuyankhula ndi adotolo za kuthekera kosintha mankhwala ena omwe amachita osati kuvulaza mafuta m'thupi.

Onani momwe zakudya ziyenera kukhalira kuti muchepetse cholesterol pakuwonera kanema: