Indlela ukunciphisa cholesterol ngaphandle iziyobisi? iingcali iimpendulo

Cholesterol into ethile nto leyo uhlobo kwemathiriyeli yokwakha emzimbeni. Malunga ne-80% yenziweyo umzimba ngokwawo, kodwa i-20% wadliswa ukutya. Izazinzulu ngokuqhelekileyo mbaxa cholesterol ukuba "ezilungileyo" "nezingalunganga". Yeyona nangendlela ecwangciswe kakuhle ngokulandelelana yokugqibela ikhutshelwe ku iindonga imithambo nje nelitye, kuqulethe ezinamanqatha, into angwevu, anencindi. Kamva, yena kuphakamisa iziganeko zezifo sentliziyo, kwakunye iintlobo ezahlukeneyo iingxaki (arrhythmia, thrombosis, njalo njalo). Namhlanje, ngelishwa, le ngxaki abajongene nayo abantu abaninzi emhlabeni. Kweli nqaku siza kuxubusha indlela kuthoba cholesterol ngaphandle iziyobisi.

Ukuncipha komzimba

Indlela ukunciphisa cholesterol ngaphandle iziyobisi? Mhlawumbi kakhulu ngempumelelo indlela - umzimba. Eyona nto kukuba abantu amavila kwemfuneko inyama okunamafutha ezimbalwa kunye isibindi ukuvelisa ngqo iiproteni-ebizwa ngokuba kwisigaba oyingozi. kwintsalela yabo, nayo, ichaphazela uphuhliso lomzimba ezahlukeneyo iinkqubo arhabaxa. Kungenxa yoko le nto ukuncipha ubunzima yomzimba ngokoqobo kilograms ezimbalwa kukhokelela ekwandeni ngokukhawuleza uyondelelwano lwee- cholesterol "ezilungileyo" osusa nebhodi agqithisileyo evela kweendonga umthambo.

Ukutya, kunciphisa ikholesteroli egazini

Ngokutsho kweengcali, cholesterol engena umzimba kunye nezinye iimveliso nokuba iziphumo ezenza. Kodwa ke, kusekho kukho imigangatho ezithile losetyenziso. Ngoko ke, ngokuba abantu okunempilo imini kwanele ukutya malunga 300 mg ukutya cholesterol aqulethe, kunye nabo kwiqela lomngcipheko ekuthiwa njalo-- 200 mg. Ukuze alondoloze kusoloko amanqanaba zomzimba izinto "ezilungileyo" isakhiwo kunye nokukhuthaza nowokupheliswa "okubi", umele badla ngokutya ukutya eziquka amafutha monounsaturated, ifayibha, fatty omega, kunye pectin. Le fish oil, kunye neenkozo zepistasi, imidumba onke, yaye zonke iti eluhlaza njengesiqhelo. Olwabiweyo kunye neziqhamo ezizodwa, cholesterol-lisibekele. Njengomgaqo, ahluke ithinti purple nokuba zifuna ukuba ngqombela (umzekelo, iidiliya, lwerharnate).

umzimba

Indlela ukunciphisa cholesterol (ngaphandle ARVs) kodwa? Isimanga njengoko kuvakala unakho, kodwa imidlalo indlela enjalo. Ngokutsho iingxelo, lo msebenzi aerobic iinyanga ezimbini kunye kwalandisa uyondelelwano lwee- izinto "ezilungileyo" isakhiwo nge-5%. Iingcali bacebisa ukuba ukhethe ezo umthambo ukuba wandisa ngqo izinga intliziyo (ukubaleka, ukuhamba, ukuqubha). Ngokwanele ukuze bazibandakanye imizuzu engama-30 iintsuku ezimbalwa ngeveki, kwaye akuyi kufuneka ungenakuwuxhalabela umbuzo ukuthoba njani cholesterol ngaphandle iziyobisi.

ukuyeka ugwayi

Ngokutsho kweengxelo, abantu ezithandwa lo mkhwa iyingozi, kukuphinda 300 kunokwenzeka ngakumbi ukuba sigula zizigulo sentliziyo. Kwimeko ngokusilela kwindawo sokuqala kakhulu zehlisa umngcipheko wokuba nomhlaza wemiphunga kwakunye kwandisa xi izinto "ezilungileyo" isakhiwo nge-10%.