Malangizo 6 Ochepetsa Cholesterol Oipa

Zamkati

• 1. Muzichita masewera olimbitsa thupi nthawi zonse
• 2. Wonjezerani kudya kwa fiber
• 3. Imwani tiyi wakuda tsiku lililonse
• 4. Sankhani mafuta athanzi
• 5. Idyani adyo wambiri
• 6. Imwani madzi a biringanya
• Onaninso kanemayo ndi malangizo onse ochokera kwa katswiri wazakudya, kuti tithandizire kulimbana ndi cholesterol yambiri:

Triglycerides ndi cholesterol yoyipa, yomwe imadziwikanso kuti LDL, ndiwo magwero amafuta omwe amayenda m'magazi. Chifukwa chake, kuchuluka kwa cholesterol m'magazi ndikokwera kwambiri, ndi mtengo wa LDL wa 130 mg / dL kapena kupitilira apo, kumatha kuyambitsa mitsempha ya magazi, kukulitsa chiopsezo cha matenda amtima monga kuthamanga kwa magazi, infarction komanso, Stroke .

Kwa anthu ambiri, kuchuluka kwa mafuta m'thupi chifukwa cha zakudya zomwe zili ndi mafuta okhathamira ndi a hydrogenated komanso kukhala moyo wokhazikika, kusintha kosavuta kwamachitidwe a tsiku ndi tsiku ndikofunikira kuti muchepetse cholesterol.

1. Muzichita masewera olimbitsa thupi nthawi zonse

Zochita za aerobic monga kusambira, kuthamanga, kuyenda, madzi othamangitsa kapena kupalasa njinga, ndiye njira zabwino kwambiri zochepetsera cholesterol m'mwazi, chifukwa chake muyenera kuchita osachepera mphindi 30, katatu pasabata, kapena kuti mukhale ndi zotsatira zabwino, kuchita masewera olimbitsa thupi tsiku lililonse. Onani masewera olimbitsa thupi omwe mungachite kunyumba.

Mmodzi ayenera kuyesa kuchita masewera olimbitsa thupi panja momwe angathere, kuti alandire kuwala kwa dzuwa komwe, pamlingo wokwanira kumathandiza thupi kuthetsa cholesterol, kutsitsa milingo yake.

2. Wonjezerani kudya kwa fiber

Chakudya chokhala ndi zakudya zambiri zosungunuka, monga ufa wa oat ndi chinangwa, balere ndi nyemba, zimathandizira kuyamwa mafuta owonjezera m'matumbo ndikuchotsa m'thupi. Muyeneranso kudya zosachepera zisanu zamasamba ndi zipatso patsiku, monga maapulo, mapichesi, nthochi, nyemba zobiriwira kapena sipinachi, zomwe zimakhalanso ndi michere yambiri. Onani zakudya zowonjezera zowonjezera.

3. Imwani tiyi wakuda tsiku lililonse

Tiyi wakuda ali ndi theine, yemwe amafanana ndi caffeine, motero, amathandiza kulimbana ndi zikopa zamthupi, choncho ingomwani makapu atatu patsiku. Komabe, amayi apakati ndi anthu omwe ali ndi zoletsa zamankhwala pa caffeine sayenera kumwa tiyi. Phunzirani zabwino zonse za tiyi wakuda.

4. Sankhani mafuta athanzi

Mafuta okhuta, omwe amapezeka mu batala, nyama yankhumba kapena bologna ndi mafuta a hydrogenated, omwe amapezeka m'margarine, mafuta anyama ndi zakudya zambiri zopangidwa, amakweza cholesterol cha LDL. Komabe, mafuta athanzi, monga monounsaturated mafuta mu owonjezera namwali maolivi ndi omega-3 fatty acids, amachepetsa cholesterol choyipa komanso amachulukitsa cholesterol.

Chifukwa chake, nthawi zonse munthu amasankha mafuta owonjezera a maolivi kuphika kapena saladi zokometsera mwachitsanzo ndipo ayenera kudya kamodzi tsiku lililonse chakudya chambiri mu omega-3, monga nsomba, mtedza ndi mbewu za fulakesi. Onani zakudya zowonjezera omega-3.

5. Idyani adyo wambiri

Garlic, kuwonjezera pakuchepetsa cholesterol cha LDL, imawonjezeranso cholesterol ya HDL, yomwe ndi cholesterol yabwino. Caveve imodzi ya adyo patsiku nthawi zambiri imakhala yokwanira kuthandizira kuchuluka kwama cholesterol. Onani zambiri za zabwino za adyo.

6. Imwani madzi a biringanya

Madzi a biringanya ndi njira yabwino kwambiri yothetsera cholesterol, yomwe imakhala ndi zinthu zambiri za antioxidant, makamaka pakhungu. Chifukwa chake, sayenera kuchotsedwa pokonza madziwo. Nazi momwe mungapangire madzi awa.

Muthanso kudya biringanya m'njira zina, kaya yophika kapena yokazinga, kuti muteteze kwambiri chiwindi kapena mugwiritsenso ntchito biringanya mu makapisozi.

Onaninso kanemayo ndi malangizo onse ochokera kwa katswiri wazakudya, kuti tithandizire kulimbana ndi cholesterol yambiri: