9 Kuchepetsa Cholesterol

Zamkati

• 1. Niacin
• 2. CHIKWANGWANI sungunuka
• 3. Zowonjezera za Psyllium
• 4. Ziweto
• 5. Mapuloteni a Soy
• 6. Garlic
• 7. Msuzi wofiira yisiti
• 8. Ginger
• 9. Zofewa

Chidule

Kunyamula cholesterol yambiri ya LDL m'magazi anu kumawonjezera mwayi wamatenda amtima ndi kupwetekedwa mtima, chifukwa chake mukufuna kuchita zambiri momwe mungathere kuti cholesterol yanu ikhale yathanzi.

Ngati mwapezeka kuti muli ndi cholesterol yambiri, dokotala wanu angakupatseni ma statins, mankhwala omwe amagwiritsidwa ntchito kutsitsa LDL cholesterol. Dokotala wanu amathanso kunena zakusintha kwa zakudya zanu komanso momwe mungachitire masewera olimbitsa thupi. Kusintha kwa zakudya kungaphatikizepo kuwonjezera zakudya zomwe zimathandiza kwambiri kuchepetsa cholesterol.

Pali mitundu iwiri ya cholesterol:

• low-density lipoprotein (LDL), yotchedwanso cholesterol "yoyipa"
• mkulu-osalimba lipoprotein (HDL), amatchedwanso "wabwino" mafuta m'thupi

Mukufuna kukhala ndi ma LDL ochepa komanso HDL yambiri. Magulu oyenera a cholesterol ndi awa:

• Cholesterol yonse: osakwana 200 milligrams pa deciliter (mg / dL)
• LDL cholesterol: yochepera 100 mg / dL
• Cholesterol ya HDL: 50 mg / dL kapena kupitilira apo

Mutha kukhala pachiwopsezo chokhala ndi cholesterol yambiri ya LDL ngati mukulemera kwambiri kapena simulimbitsa thupi mokwanira. Muthanso kutenga chizolowezi chokhala ndi cholesterol yambiri.

Chiwindi chanu chimapanga cholesterol. Mutha kuzipezanso kuchokera kuzakudya zina zomwe zimakhala nazo - koma osatinso za zakudya zomwe zili ndi mafuta okhathamira. Mafuta amtunduwu amachititsa kuti chiwindi chanu chizipanganso cholesterol.

Koma pali zakudya - ndi zowonjezera zomwe zimachokera ku zakudya - zomwe zimachepetsa cholesterol yanu, inunso.

Lankhulani ndi dokotala wanu za chowonjezera chilichonse chomwe mukuchiganizira, makamaka ngati muli ndi pakati.

1. Niacin

Niacin ndi vitamini B. Madokotala nthawi zina amalimbikitsa izi kwa odwala omwe ali ndi cholesterol yambiri kapena nkhawa zamtima. Zimakupindulitsani mukawonjezera kuchuluka kwa cholesterol yabwino ndikuchepetsa ma triglycerides, mafuta ena omwe amatha kutseka mitsempha. Mutha kudya niacin mu zakudya, makamaka chiwindi ndi nkhuku, kapena ngati chowonjezera.

Chakudya cha tsiku ndi tsiku cha niacin ndi mamiligalamu 14 a akazi ndi mamiligalamu 16 a amuna.

Musatenge zowonjezera pokhapokha ngati dokotala akuvomereza. Kuchita izi kumatha kuyambitsa zovuta zina monga kuyabwa pakhungu ndi kutsuka, mseru, ndi zina zambiri.

2. CHIKWANGWANI sungunuka

Pali mitundu iwiri ya CHIKWANGWANI: chosungunuka, chomwe chimasungunuka mu gel osakaniza ndi madzi, osasungunuka. Zida zosungunuka zimachepetsa kuyamwa kwa cholesterol m'magazi anu.

Malinga ndi chipatala cha Mayo, kuchuluka kwa fiber tsiku lililonse ndi:

• amuna 50 ndi pansi: 38 magalamu
• amuna opitilira 50: 30 gramu
• akazi 50 ndi pansi: 25 magalamu
• akazi opitilira 50: 21 magalamu

Nkhani yabwino, ngati mukulimbana ndi cholesterol, ndikuti mchere wosungunuka mwina ndi zakudya zomwe mumakonda kale:

• lalanje: 1.8 magalamu
• peyala: magalamu 1.1 mpaka 1.5
• pichesi: 1.0 mpaka 1.3 magalamu
• katsitsumzukwa (1/2 chikho): 1.7 magalamu
• mbatata: 1.1 magalamu
• mkate wonse wa tirigu (kagawo kamodzi): 0,5 magalamu
• oatmeal (makapu 1 1/2): 2.8 magalamu
• Nyemba za impso (175 milliliters, pafupifupi chikho cha 3/4): 2.6 mpaka 3 magalamu

3. Zowonjezera za Psyllium

Psyllium ndi ulusi wopangidwa kuchokera ku mankhusu a mbewu za Plantago ovata chomera. Mutha kumwa piritsi kapena kusakaniza zakumwa kapena chakudya.

Kutenga psyllium pafupipafupi kwakhala kukuchepetsa kwambiri kuchuluka kwama cholesterol. Amachepetsanso kudzimbidwa ndipo amatha kutsitsa shuga m'magazi kwa anthu omwe ali ndi matenda ashuga.

4. Ziweto

Ma phytosterol ndi ma sera ochokera kuzomera. Zimateteza matumbo anu kuti asamwe mafuta m'thupi. Amapezeka mwachilengedwe mu mbewu zonse, mtedza, zipatso, ndi ndiwo zamasamba.

Opanga zakudya ayamba kuwonjezera ma phytosterol pazakudya zopangidwa monga margarine ndi yogurt. Ndiko kulondola: mutha kudya chakudya chokhala ndi cholesterol ndikutsutsana ndi zomwe cholesterol, ngakhale pang'ono, nthawi yomweyo!

5. Mapuloteni a Soy

Nyemba za soya ndi zakudya zopangidwa nawo zimatha kutsitsa cholesterol cha LDL pang'ono.

Tofu, mkaka wa soya, ndi nyemba zotentha za soya ndizomwe zimayambitsa mapuloteni owonda, zomwe zikutanthauza kuti kuzidya m'malo mwa chakudya chamafuta ngati ng'ombe kumachepetsa cholesterol yonse pazakudya zanu.

6. Garlic

Kuchepetsa mafuta m'thupi mwa adyo sikudziwika bwinobwino. Zitha kuthandizira matenda amtima, koma 2009 wamaphunziro azachipatala adatsimikiza kuti sichepetsa cholesterol makamaka.

Garlic amalingalira kuti ali ndi thanzi lina, komabe, kuphatikizapo kutsika kwa magazi. Sangalalani nawo pachakudya chanu kapena mutenge ngati chowonjezera.

7. Msuzi wofiira yisiti

Msuzi wofiira wofiira ndi mpunga woyera womwe wapsa ndi yisiti. Amadyedwa ndikugwiritsidwa ntchito ngati mankhwala ku China.

Ena mwa yisiti wofiira owonjezera mpunga awonetsedwa kuti amachepetsa cholesterol, chifukwa amakhala ndi monacolin K. Izi zimakhala ndi mankhwala ofanana ndi lovastatin, mankhwala ochepetsa mafuta m'thupi.

Komabe, simungapeze monacolin K mu mpunga wa yisiti wofiira wogulitsidwa ku America chifukwa adalamulira mu 1998 kuti monacolin K anali mankhwala ndipo sakanakhoza kugulitsidwa ngati chowonjezera.

Muthabe kupeza yisiti wofiira zowonjezera mpunga, koma mulibe monacolin K.

Zitha kuchititsanso kuwonongeka kwa impso, chiwindi, ndi minofu.

8. Ginger

Mmodzi wa 2014 adawonetsa kuti ginger imatha kutsitsa cholesterol yanu yonse ndi triglycerides, pomwe zomwe zidachitika mu 2008 zidawonetsa kuti imatha kuchepetsa kuchuluka kwama cholesterol anu a LDL ndikukulitsa cholesterol yanu ya HDL.

Mutha kutenga ginger ngati chowonjezera kapena ufa kapena kungowonjezera, yaiwisi, ku chakudya.

9. Zofewa

Fulakesi ndi duwa labuluu lomwe limamera kumadera otentha. Mbeu zake zonse ndi mafuta omwe amachokera kwa iwo ndi omega-3 fatty acids, omwe ali ndi maubwino angapo azaumoyo, kuphatikiza kukweza mafuta anu a HDL cholesterol.

Kuti mulimbikitse kwambiri utoto wa nthakayo, gwiritsani ntchito mafuta ake kapena idyani nthaka ya fulakesi, osakwanira. Matupi athu sangathe kuphwanya chigamba chonyezimira chakumbuyo.