Hypertrophic Cardiomyopathy: Zizindikiro, Zomwe Zimayambitsa, Chithandizo Chake ndi Kupewa Onani Zitsanzo Pazidziwitso Zachangu Lolani Zidziwitso Kwa Zidziwitso Zatsiku ndi TsikuMonga
-
Chaitra Navratri 2021: Tsiku, Muhurta, Miyambo ndi Kufunika Kwa Phwandoli -
- Hina Khan Amadzikongoletsa Ndi Shop Green Green Shadow Ndipo Glossy Nude Milomo Kuyang'ana Pazinthu Zosavuta Zambiri!
- Ugadi Ndi Baisakhi 2021: Sinthani Maonekedwe Anu Achikondwerero Ndi Masuti Achikhalidwe Olimbikitsidwa Ndi A Celeb
- Horoscope ya Tsiku ndi Tsiku: 13 Epulo 2021
Musaphonye
- Ophunzitsa aku America amatsogolera maphunziro achingerezi ophunzitsira aku India
- Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan Ndi Nyenyezi Zina Zakumwera Zimatumiza Zofuna Kwa Otsatira Awo
- IPL 2021: Anagwira ntchito pomenya nkhondo nditaiwalidwa pamsika wa 2018, atero a Harshal Patel
- Mtengo wa Golide Ugwa Osakhala Wodandaula NBFCs, Mabanki Ayenera Kukhala Amaso
- Ngongole za AGR Ndi Makasitomala Atsopano A Spectrum Amatha Kukhudza Gawo Lama Telecom
- Mahindra Thar Bookings Cross The 50,000 Milestone Mu Miyezi Isanu Ndi Imodzi Yokha
- CSBC Bihar Police Constable Final Result 2021 Adalengezedwa
- Malo Opambana 10 Oti Muyendere Ku Maharashtra Mu Epulo
Cholesterol pamlingo woyenera ndichinthu chofunikira mthupi. Koma cholesterol yochulukitsitsa m'thupi lanu imayikidwa pamakoma amkati amitsempha, kumachepetsa ndikuletsa magazi kuyenda ndikuwonjezera chiopsezo cha matenda amtima ndi zina zamtima.
Pali mitundu iwiri ya cholesterol, yomwe ndi LDL cholesterol (low-density lipoproteins, cholesterol yoyipa) ndi HDL (high-density lipoproteins, cholesterol yabwino). Mulingo wambiri wama cholesterol a LDL amadziwika kuti hypercholesterolemia. Cholesterol wamtunduwu amachulukitsa chiopsezo cha matenda amtima, kuphatikiza matenda amtima ndi matenda amtima.
Moyo wopanda thanzi wodyera nthawi zambiri, osachita masewera olimbitsa thupi, kudya zakudya zonenepetsa, ndi zina zambiri kumawonjezera chiopsezo chokhala ndi cholesterol yambiri [1] . Kupatula matenda amtima, kuchuluka kwama cholesterol kungayambitse kunenepa kwambiri, kufa ziwalo, kuthamanga kwa magazi , etc.
Kuyezetsa magazi kumatha kudziwa ngati muli ndi cholesterol yambiri, ndipo adotolo angakulimbikitseni kuchita masewera olimbitsa thupi kapena mankhwala kuphatikiza pakudya zakudya zopatsa thanzi kuti mukhale ndi thanzi labwino.
Pemphani kuti mudziwe zakudya kuti muchepetse cholesterol .
Zakudya Ndi Cholesterol: Kugwirizana Kwapakati pa Chakudya Chimene Mumadya Ndi Mulingo Wanu wa cholesterol
Chakudya chomwe mumadya chimalumikizidwa ndi cholesterol yanu [ziwiri] . Ndiye kuti, kutsitsa cholesterol yanu kudzera muzakudya zanu ndizabwino kwambiri. Zomwe muyenera kuchita ndikungowonjezera nyama yankhumba, zipatso, mtedza, njere, nsomba, ndi mbewu zonse pazakudya zanu, zomwe zimathandiza kuti muchepetse mafuta m'thupi komanso kuti muchepetse 
Ngakhale kupeŵa zakudya zokhala ndi mafuta ambiri m'thupi kungapindulitse kwa ena, njira yabwino kwambiri komanso yothandiza yochepetsera mafuta m'thupi ndi kusankha zakudya zomwe zili ndi mafuta osakwanira kuposa omwe ali ndi mafuta okhuta kapena osakaniza [4] . Onetsetsani kuti mumvetsere kuchuluka kwa wonenepa mu zakudya ndi mitundu iti yomwe ikulowa m'thupi. Zakudya zanu zimakhudza kwambiri cholesterol yanu ndi zina zomwe zimawopsa.
Zakudya zosiyanasiyana zimathandizira kutsitsa cholesterol m'njira zosiyanasiyana. Zina zimatulutsa CHIKWANGWANI chosungunuka chomwe chimamanga cholesterol ndi zoyambira zake mu njira yogaya chakudya ndi 'kukoka' izi kunja kwa thupi zisanayambe kufalikira. Matumba ena omwe ali ndi sterols ndi stanols amathandizira kuletsa thupi kuti lisamwe cholesterol.
Tiyeni tiwone zina mwa zakudya zomwe zimathandiza kuchepetsa mafuta m'thupi.
1. Maamondi
Maamondi amadzaza ndi mafuta amtundu wa monounsaturated mafuta, mafuta a polyunsaturated ndi fiber zomwe zimathandizira kuwonjezera cholesterol yabwino ndikutsitsa cholesterol choipa. Kafukufuku adapeza kuti kudya maamondi tsiku lililonse kumathandizira kuchepetsa kuchuluka kwama cholesterol a LDL ndi 3 mpaka 19 peresenti [5] . Maamondi ndi chakudya chabwino kwambiri, ndipo mutha kuwonjezeramo saladi ndi oatmeal .
2. Soybean
Anthu omwe amadwala cholesterol yambiri amatha kuwonjezera ma soya pazakudya zawo, chifukwa ali ndi mapuloteni azomera ambiri. Lili ndi mafuta ochulukirapo a polyunsaturated, mavitamini, michere, ndi fiber zomwe zingathandize kutsitsa cholesterol choipa. Kudya 1 mpaka 2 servings wa soya tsiku ndi tsiku Angakuthandizeni kukutetezani ku matenda amtima [6] . Nyemba monga nyemba, nandolo ndi mphodza ndizabwino cholesterol.
3. Mbewu za fulakesi
Ziphuphu muli zotsekemera zosungunuka, lignans, ndi omega 3 fatty acids. Malinga ndi kafukufuku mu Nutrition and Metabolism, zakumwa zamadzimadzi zimatha kutsitsa cholesterol yonse ndi LDL cholesterol ndi 12% ndi 15%, motsatana [7] . Kafukufuku angapo akuwonetsa kuti kuwononga flaxseed tsiku lililonse imatha kuchepetsa cholesterol yonse komanso kuchepa kwa lipoprotein cholesterol.
4. Fenugreek Mbewu
Mbeu za Fenugreek, zotchedwanso nthanga za methi, zili ndi mankhwala ndipo zimapatsa mphamvu anti-inflammatory, antioxidant, ndi anti-diabetes. Kampani yayikulu mu fenugreek yotchedwa saponins imathandizira kutsitsa cholesterol cha LDL [8] . Idyani ½ mpaka supuni 1 mbewu za fenugreek tsiku ndi tsiku .
5. Mbewu za Koriander
Mbeu za Coriander kapena nthanga za dhaniya zakhala zikugwiritsidwa ntchito ngati mankhwala a Ayurvedic kuyambira nthawi zakale [9] . Malinga ndi kafukufukuyu, nthanga za coriander zitha kuthandiza kuchepetsa kwambiri cholesterol komanso triglyceride. Wiritsani supuni 2 za mbewu za coriander mu kapu yamadzi, sungani msuzi mutaziziritsa ndikumwa kawiri patsiku.
6. Psyllium kumbukirani
Mankhusu a Psyllium ndi gwero losungunuka la michere yosungunuka yomwe imathandizira kutsitsa cholesterol cha LDL kwambiri. Malinga ndi kafukufuku, anthu omwe ali ndi kuchuluka kwa cholesterol ya LDL pakati pa 3.36 ndi 4.91 mmol / L adapatsidwa 5.1 g psyllium mankhusu milungu 26. Zotsatira zake zidawonetsa kuchepa kwa cholesterol cha LDL [10] . Kuchuluka kofunikira kuti muchepetse cholesterol ndi Magalamu 10 mpaka 20 kapena mankhusu a psyllium tsiku .
Zindikirani : Psyllium imamwedwa katatu patsiku, nthawi iliyonse musanadye chilichonse, kaya mu kapisozi kapena ngati ufa wosakaniza ndi madzi kapena madzi.
7. Garlic
Kuchokera muubwino wambiri wathanzi, zonunkhira / zitsambazi, chimodzi mwazabwino zothandizidwa ndi adyo pochepetsa cholesterol. Kuchotsa adyo kumatha kuchepetsa kuchepa kwa mafuta m'thupi, ndipo kuchuluka kwa LDL ndi maphunziro ake atsimikizira kuti kudya adyo tsiku lililonse kwa miyezi iwiri kumachepetsa kuchuluka kwama cholesterol ndikuchepetsa matenda a mtima [khumi ndi chimodzi] . Khalani nawo ½ mpaka 1 adyo clove tsiku lililonse mutha kuwonjezeranso ku ma curry, ma veggies okazinga kapena msuzi.
Zindikirani : Zakudya za adyo ndi adyo ziyenera kupewedwa musanachite opareshoni ndipo siziyenera kumwa limodzi ndi mankhwala ochepetsa magazi.
8. Basil Woyera
Basil woyera , omwe amatchedwa tulsi ku India, ali ndi mankhwala ambirimbiri, kuphatikizapo antioxidant, anti-inflammatory, anti-diabetes, ndi anti-hypercholesterolemia anticarcinogenic, ndi zina zotero. Kafukufuku akuwonetsa kuti tulsi imalepheretsa atherosclerosis m'mitsempha yamagazi, yomwe imayamba chifukwa cha cholesterol yambiri [12] . Imwani tulsi tiyi tsiku ndi tsiku kapena kutafuna masamba ochepa a tulsi.
9. Zipatso Zamphesa
Anthu omwe amadwala cholesterol yambiri amatha kudya zipatso zamphesa. Amakhala ndi zotsekemera zosungunuka ndipo ali ndi pectin wolemera kwambiri wopatsa mafuta m'thupi. Kafukufuku wasonyeza kuti kudya Mphesa yamphesa yofiira tsiku lililonse kwa mwezi umodzi itha kuthandizira kutsitsa cholesterol cha LDL ndi 20% [13] . Kudya zipatso ndi mphesa ndi njira yabwino yochepetsera mafuta m'thupi.
10. Kutulutsidwa
Avocados ndi gwero labwino kwambiri la mafuta a monounsaturated omwe angathandize kutsitsa cholesterol cha LDL ndikukweza cholesterol yabwino. Avocados ali ndi mavitamini Ovuta kwambiri a B, vitamini K, ndi michere yambiri. Zipatsozi zimakhalanso ndi sterols pazomera zomwe zimachepetsa cholesterol [14] . Onjezani Av peyala kusaladi, kuotcha kapena kudya chipatso momwe ziliri.
11. Sipinachi
Sipinachi muli lutein, chinthu chomwe chimathandiza kutsitsa cholesterol mthupi. Lutein imathandizanso kupewa matenda amtima pothandiza makoma amitsempha kuthana ndi olowa m'mlengalenga omwe amadzaza [khumi ndi zisanu] . Ngakhale masamba onse amakhala ndi fiber yotsitsa cholesterol, koma sipinachi ndiye gwero lalikulu kwambiri. Idyani 1 chikho wa sipinachi tsiku lililonse .
12. Chokoleti Yamdima
Kodi mumadziwa kuti kudya chokoleti chakuda kumatha kuchepetsa cholesterol? Ikhoza kuchepetsa cholesterol choipa ndikuwonjezera cholesterol yabwino m'magazi. Chigawo chomwe chimatchedwa theobromine chomwe chili mu chokoleti chamdima chimayambitsa kukweza kwa cholesterol ya HDL [16] .
13. Ufa wa phala
Oatmeal ndi chakudya chotchuka cham'mawa ndipo amalangizidwa kwa anthu omwe ali ndi cholesterol yambiri. Kukhala nacho tsiku lililonse kwawonetsedwa kuti kumachepetsa cholesterol. Zomwe zimasungunuka kwambiri mu oatmeal zimathandiza kuchepetsa cholesterol (LDL). CHIKWANGWANI chimachepetsa kuyamwa kwa cholesterol yoyipa m'magazi anu, motero kumachepetsa chiopsezo cha matenda amtima [17] . Muthanso kuwonjezera barele pazakudya zanu kuti muzitsatira cholesterol.
14. Salimoni
Salmon ili ndi omega-3 fatty acids omwe amatchedwa EPA ndi DHA, omwe amateteza ku cholesterol chambiri. Salmon imathandizira kutsitsa triglycerides ndikulitsa cholesterol ya HDL pang'ono, motero kumachepetsa chiopsezo cha matenda amtima. Idyani osachepera 2 ma servings nsomba sabata iliyonse kuthandiza kuti mtima wanu ukhale wathanzi. Nsomba zamafuta, monga mackerel, zimathandizanso pa cholesterol [18] .
15. Madzi a Orange
lalanje zipatso ndi chakudya china chapamwamba chomwe chingathandize kuchepetsa cholesterol. Ofufuza apeza kuti msuzi wa lalanje amatulutsa ma lipid m'magazi mwa anthu omwe ali ndi cholesterol yambiri chifukwa chakupezeka kwa vitamini C, folate ndi flavonoids m'malalanje [19] . Mutha Imwani kapu ya madzi atsopano a lalanje tikudya chakudya cham'mawa.
Zindikirani : Msuzi wa lalanje wogula m'misika siopindulitsa pochepetsa cholesterol.
16. Tiyi Wobiriwira
Kumwa tiyi wobiriwira tsiku lililonse kumathandiza kuchepetsa cholesterol yoyipa. Chakumwa chopatsa thanzi chimakhala ndi zinthu zingapo zomwe zimalepheretsa kuyamwa kwa mafuta m'thupi komanso kuthandizira kutuluka. Kuphatikiza apo, tiyi wobiriwira amapindulanso zina zathanzi - monga kuteteza zolembera m'mitsempha. Imwani makapu 3 mpaka 4 a tiyi wobiriwira tsiku lililonse [makumi awiri] .
17. Mafuta a Azitona
Mafuta a azitona ndi mafuta athanzi olemera monounsaturated mafuta omwe amathandizira kutsika kwama cholesterol ambiri [makumi awiri ndi mphambu imodzi] . Kuonjezera mafuta muzakudya zanu kumachepetsa matenda a mtima ndi sitiroko. Mafuta a azitona amakhalanso ndi mavitamini E omwe ali ndi thanzi labwino. Gwiritsani ntchito maolivi pophika chakudya kapena muwagwiritse ntchito ngati saladi woyenera.
18. Mafuta a Coconut Amwali
Zomwe biologically yogwira polyphenol zomwe zimapezeka m'mafuta zimakhulupirira kuti zimathandizira kuchepetsa kuchuluka kwama cholesterol, triglycerides, phospholipids ndi LDL. Amadziwika kuti ali ndi zotsatira zabwino kuposa mafuta wamba a copra [22] . Komabe, nthawi zonse muzidya zochepa.
19. Beetroot + Karoti + Apple + Ginger
Beetroot ndi imodzi mwazakudya zabwino kwambiri zomwe zimakhala ndi mavitamini ndi michere yambiri. Pali zabwino zambiri zathanzi la masamba ofiyira owopsawa. Mwachitsanzo, beetroot amachotsa chiwindi pamatsuka thupi lathu pozimitsa poizoni, amachulukitsa kuchuluka kwa magazi ndipo koposa zonse, amapewa mwayi wopwetekedwa mtima [2. 3] .
Malinga ndi ofufuza, madzi a beetroot amatha kukutetezani ku matenda amtima chifukwa amachepetsa ma LDL (cholesterol oyipa) mthupi. Madzi ofiirawa amakhalanso ndi chitsulo, motero amapanga hemoglobin yambiri mthupi.
Chinsinsi cha madzi a beetroot chotsitsa cholesterol choipa:
Katumikira: 2 Nthawi yokonzekera: Mphindi 5
Zosakaniza
- Beetroot - 1 kudula mu zidutswa (zosagwedezeka)
- Kaloti - 2-3 kudula mu zidutswa (zosasankhidwa)
- Apple- 1 kudula mu zidutswa (zosasankhidwa)
- Ginger- & frac12 inchi (yosenda)
- Tsabola wakuda wakuda- 1tsp
- Mchere - 1 uzitsine
- Madzi oundana- kutumikira
Mayendedwe
- Pewani beetroot, kaloti, ginger ndi apulo palimodzi.
- Onjezerani madzi pang'ono ngati mukufunikira.
- Sungani msuzi pogwiritsa ntchito chopondera.
- Fukani ufa wa tsabola wakuda ndi mchere. Muziganiza ndi supuni.
- Onjezerani ayezi wosweka mugalasi ndikutsanulira madziwo.
- Kutumikira chilled.
20. Orange + Banana + Papaya
Zipatso zina zimatha kuthandizira kuwongolera kuchuluka kwama cholesterol anu ambiri. Mwachitsanzo, lalanje, nthochi ndi papaya zimathandiza kuchepetsa mafuta m'thupi. Zipatso izi ndi gwero lolemera la vitamini C, ulusi ndi chitsulo zomwe zimapangitsa kuti magazi aziyenda bwino komanso kuwotcha mafuta m'thupi [24] .
Lalanje, nthochi ndi papaya madzi a zipatso Chinsinsi cha cholesterol chambiri:
Katumikira: 2 Nthawi yokonzekera: Mphindi 5
Zosakaniza
- Orange- 2 (olekanitsidwa)
- Papaya - 1 chikho (peeled ndi kudula mu zidutswa)
- Nthochi- 2 (wosenda ndi kuduladula)
- Madzi oundana- kutumikira
Mayendedwe
- Sakanizani lalanje ndi papaya.
- Gwiritsani ntchito madzi pang'ono ngati mukufunikira.
- Gwirani mothandizidwa ndi chopondera kapena nsalu yoyera ya muslin.
- Onjezerani ayezi wosweka mugalasi ndikutsanulira madziwo.
- Kutumikira mwamsanga.
Kupatula zakudya zomwe zatchulidwa pamwambapa, ndiwo zamasamba, zipatso, zonunkhira ndi zitsamba zitha kuthandiza kuchepetsa kuchuluka kwama cholesterol [25] :
- Mphepo yamkuntho
- Anyezi
- Yarrow Tingafinye
- Kutulutsa tsamba la atitchoku
- Maluwa a Collard
- Bowa la Shitake
- Mbewu zonse
Pamapeto pake ...
Ndikulimbikitsidwa kuti aliyense adye osachepera magalamu 300 a masamba ndi magalamu 100 a zipatso tsiku lililonse. Kusintha zakudya zomwe mumadya kungathandize kuchepetsa mafuta m'thupi lanu komanso kukulitsa mafuta m'magazi anu.
