Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
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Cholesterol pamwero wenguva dzose chinhu chakakosha kumuviri. Asi cholesterol yakawandisa mumuviri wako inoiswa mukati memadziro emidziyo yeropa, ichideredza uye ichitadzisa kuyerera kweropa uye ichiwedzera njodzi yekurwiswa kwemoyo uye mamwe mamiriro emwoyo.
Kune maviri cholesterol mhando, kureva, LDL cholesterol (yakaderera-density lipoproteins, yakaipa cholesterol) uye HDL (yakakwira-density lipoproteins, yakanaka cholesterol). Iyo yakakwira mwero weLDL cholesterol inozivikanwa sechiremba se hypercholesterolemia. Rudzi urwu rwecholesterolinowedzera njodzi yezvirwere zvemwoyo, kusanganisira kumira kurova kwemoyo uye chirwere chemwoyo.
Hupenyu husina hutano hwekudya kunze kazhinji, kusadzidzira, kudya zvakawandisa zvine mafuta-zvakapetwa, nezvimwewo zvinowedzera mukana wako wekuve neakakwira cholesterol mazinga. [1] . Kunze kwezvirwere zvemoyo, cholesterol yakawanda inogona kukonzeresa kufutisa, kuora mitezo, BP , nezvimwe.
Kuongororwa kweropa kunogona kuona kana uine cholesterol yakawanda, uye chiremba wako anogona kukurudzira kurovedza muviri kana mishonga mukuwedzera pakutora chikafu chine hutano kuvandudza hutano hwako hwese.
Verenga pamusoro kuti uzive nezve chikafu chekudzikisa cholesterol .
Kudya Uye Cholesterol: Hukama Hwakananga Pakati Pechikafu Chaunodya Uye Matanho Ako eCholesterol
Chikafu chaunodya chakanangana zvakananga necholesterol yako [piri] . Ndokunge, kudzikisa cholesterol yako kuburikidza nedhayeti yako iri chaiyo yakajeka. Zvese iwe zvunofanirwa kuita kuwedzera mimwe miriwo, michero, nzungu, mhodzi, hove, uye zviyo zvakakwana kuchikafu chako, zvichibatsira kudzikisa cholesterol yako uye kudzikisa mabara ekuvaka. 
Nepo kudzivirira chikafu chine yakakwira cholesterol zvirimo kunogona kubatsira kune vamwe, yakanakisa uye inoshanda nzira yekudzora cholesterol mwero kusarudza zvikafu zvine mafuta asina kutsetseka pamusoro peaya ane mafuta akazara kana anotapira [4] . Ita shuwa yekuteerera kune huwandu hwe mafuta mukudya uye ndedzipi mhando dziri kupinda mumuviri. Kudya kwako kune simba rine simba pane cholesterol yako uye zvimwe zvinhu zvine njodzi.
Kudya kwakasiyana kunobatsira mukuderedza cholesterol mazinga munzira dzakasiyana siyana. Vamwe vanounza fiber inogadzikana inosunga cholesterol nezvakaitangira mu kugaya hurongwa uye 'dhonza' izvi kunze kwemuviri zvisati zvapinda mukutenderera. Mimwe miriwo ine sterols uye stanols inobatsira kudzivirira muviri kubva kunotora cholesterol.
Ngatitarisei zvimwe zvezvikafu zvinobatsira kudzikisa cholesterol mwero.
1. Maamondi
Maamondi akazara nemoyo-hutano monounsaturated mafuta, polyunsaturated mafuta uye faibha iyo inobatsira kuwedzera yakanaka cholesterol uye yakadzika yakaipa cholesterol. Chidzidzo chakawana kuti kudyiwa kwemazuva ese kwemaarumondi kunobatsira kudzikisa LDL cholesterol huwandu ne3 kusvika 19 muzana [5] . Maarumondi chikafu chinonaka, uye unogona kuzviwedzera masaradhi uye oatmeal .
2. Soybean
Vanhu vanotambura necholesterol yakawanda vanogona kuwedzera soya pakudya kwavo, sezvo iine hupfumi mumapuroteni emiti. Iine huwandu hwakawanda hwemafuta epolyunsaturated, mavitamini, zvicherwa, uye fiber zvinogona kubatsira kudzikisa yakaipa cholesterol. Kudya 1 kusvika 2 servings yesoybean zuva nezuva inogona kubatsira kukudzivirira kubva kuchirwere chemoyo checoronary [6] . Mbesa dzakaita bhinzi, pizi nenyemba dzakanakirawo cholesterol.
3. Mbeu
Flaxseeds ine fiber yakasviba, lignans, uye omega 3 fatty acids. Zvinoenderana neongororo yakaitwa muNutrition neMetabolism, chinwiwa chakasanganiswa neflakisi chinogona kudzikisa cholesterol yakazara uye LDL cholesterol ne12 muzana uye 15 muzana, zvichiteerana. [7] . Ongororo dzinoverengeka dzinoratidza izvozvo unoparadza flaxseed zuva nezuva inogona kudzora yakazara cholesterol uye yakaderera-density lipoprotein cholesterol mazinga.
4. Fenugreek Mbeu
Mbeu yeFenugreek, inozivikanwawo semeteu yemethi, ine mishonga uye inzvimbo yakanaka yekurwisa-kupisa, antioxidant, uye anti-chirwere cheshuga. Iyo huru komputa mu fenugreek inonzi saponins inoita basa mukuderedza LDL cholesterol [8] . Pedza ½ kusvika 1 teaspoon yembeu fenugreek zuva nezuva .
5. Mbeu dzekorianderi
Mbeu dzeCoriander kana mhodzi dhaniya dzave kushandiswa mumushonga weAyurvedic kubvira panguva dzekare [9] . Zvinoenderana nezvidzidzo, mbeu dzekorianderi dzinogona kubatsira kudzikisa yakaipa cholesterol uye mwero we triglyceride zvakanyanya. Birai 2 mashupuni embeu dzekorianderi mugirazi remvura, svina iyo decoction mushure mekupora uye uinwe kaviri pazuva.
6. Psyllium rangarira
Psyllium husk ipfuma sosi inonyungudika faibha iyo inobatsira kudzikisa LDL cholesterol zvakanyanya. Zvinoenderana nekudzidza, vanhu vane LDL cholesterol kuwanda pakati pe3.36 uye 4.91 mmol / L vakapihwa 5.1 g psyllium husk kwemavhiki makumi maviri nematanhatu. Mhedzisiro yacho yakaratidza yakaderera LDL cholesterol kuwanda [10] . Mari inodiwa kudzikisa cholesterol iri 10 kusvika ku20 gramu kana psyllium goko zuva .
Tarira : Psyllium inowanzo kutorwa katatu pazuva, pamberi pega pega kudya, kungave mu capsule kana sehupfu hwaunosanganisa nemvura kana muto.
7. Garlic
Kunze kwehuwandu hwehutano hunobatsira, iyi spice / miriwo ine, imwe yehutano hwepamoyo gariki mukuderedza cholesterol. Garlic yakabviswa inogona kubatsira kudzikisa yakazara cholesterol, uye LDL mazinga uye zvidzidzo zvakaratidza kuti kunwa gariki zuva rega kwemwedzi miviri kunodzikisa cholesterol huwandu uye kudzora chirwere chemoyo njodzi [gumi neimwe] . Iva ½ kune 1 gariki clove zuva rega rega unogona kuiwedzera kumakeke, miriwo yakakangwa kana masobho.
Tarira : Garlic negariki zvinowedzerwa zvinofanirwa kudzivirirwa usati wavhiyiwa uye hazvifanirwe kutorwa pamwe nemishonga yekutsvaira ropa.
8. Holy Basil
Holy basil , inowanzonzi tulsi muIndia, ine zviuru zvemishonga, zvinosanganisira antioxidant, anti-inflammatory, anti-diabetic, uye anti-hypercholesterolemia anticarcinogenic, zvichingodaro. Kudzidza kunoratidza kuti tulsi inodzivirira atherosclerosis mumidziyo yeropa, iyo inokonzerwa nekuda kwecholesterol yakawanda [12] . Imwai tulsi tii zuva nezuva kana kutsenga mashoma tulsi mashizha.
9. Muchero
Vanhu vanotambura necholesterol yakawanda vanogona kudya michero. Iwo ane soluble fiber uye akapfuma mu pectin iyo iri cholesterol-inoderedza chinhu. Zvidzidzo zvakaratidza kuti kudya grapefruit tsvuku zuva nezuva kwemwedzi inogona kubatsira kudzikisa LDL cholesterol nemazana makumi maviri muzana [13] . Kudya michero uye mazambiringa zvakare inzira yakanaka yekudzikisa cholesterol mwero.
10. Avocado
Avocados ndiyo sosi yakanaka kwazvo yemafuta emonounsaturated ayo anogona kubatsira kudzikisa LDL cholesterol uye kusimudza cholesterol yakanaka. Avocados ane hupfumi hweB-yakaoma mavitamini, vhitamini K, uye akawanda mamineral. Michero iyi zvakare ine sterols yemiti ine cholesterol-yekudzikisa zvivakwa [14] . Wedzera Av yekotapeya kumasaladhi, toast kana kudya muchero sezvazviri.
11. Sipinachi
Sipinachi ine lutein, chinhu chinobatsira kudzikisa cholesterol mumuviri. Iyi lutein inobatsirawo kudzivirira kurwiswa kwemoyo nekubatsira tsinga masvingo kubvisa zvinopinda mumafuta (cholesterol) zvinokonzeresa [gumi neshanu] . Ipo miriwo yese iine cholesterol-inoderedza fiber, asi sipinashi chinhu chakanyanya kunaka. Pedza 1 mukombe yespinashi mazuva ese .
12. Rima Chocolate
Waizviziva here kuti kudya chokoreti yakasviba kunogona kubatsira kudzikisa cholesterol yakawanda? Inogona kudzikisira cholesterol yakaipa uye nekuwedzera cholesterol yakanaka muropa. Chinhu chinonzi theobromine chiripo mune yakasviba chokoreti inonyanya kukonzera iyo HDL cholesterol-kukwidziridza mhedzisiro [16] .
13. Oatmeal
Oatmeal chikafu chakakurumbira chikafu chamangwanani uye chinokurudzirwa kune vanhu vane cholesterol yakawanda. Kuva nazvo zuva nezuva kwakaratidzirwa kudzikisa yakakwira cholesterol mwero. Iyo yakakwira soluble fiber zvemukati zviripo muoatmeal zvinobatsira kudzikisa yakaipa cholesterol (LDL). Iyo fiber inoderedza kunwa kwecholesterol yakashata muropa rako, nekudaro ichideredza chirwere chemoyo [17] . Iwe unogona zvakare kuwedzera bhari kuchikafu chako checholesterol manejimendi.
14. Salmoni
Salmon ine omega-3 fatty acids inonzi EPA uye DHA, iyo inopa kudzivirira kubva kune yakakwira cholesterol. Salmon inobatsira kudzikisa triglycerides uye kuwedzera HDL cholesterol zvishoma, nekudaro ichideredza njodzi yehosha yemoyo. Shandisa zvishoma 2 servings yesumoni vhiki rimwe nerimwe kubatsira kuchengeta moyo wako wakagwinya. Hove ine mafuta, senge mackerel, inobatsirawo cholesterol [18] .
15. Orange muto
orenji michero ndechimwe chikafu chepamusoro chinogona kubatsira kudzikisa yakakwira cholesterol. Vatsvagiri vakaona kuti muto weorenji unovandudza maropa lipid profiles muvanhu vane cholesterol yakawanda nekuda kwekuvapo kwevhitamini C, folate uye flavonoids mumaorenji. [19] . Unogona kunwa girazi of ichangobva kugadzirwa muto weorenji tichidya kudya kwemangwanani.
Tarira : Zvitoro-zvinotengwa nemaorenji hazvibatsire kudzikisa cholesterol.
16. Green Tii
Kunwa green tea zuva nezuva kunobatsira kudzora cholesterol yakaipa. Chinwiwa chine hutano chine makomputa akati wandei anodzivirira kufutiswa kwecholesterol mundima yekugaya uye nekubatsira mukubuda kwayo. Uye zvakare, girini tii ine zvimwe zvakanaka zvehutano zvakare - sekudzivirira plaque kuvaka-kumusoro mune tsinga. Inwa 3 kusvika ku4 makapu e green tea zuva nezuva [makumi maviri] .
17. Maorivhi Oiri
Mafuta omuorivhi mafuta ane hutano akapfuma mumonounsaturated mafuta ayo anobatsira kudzikisa yakakwira cholesterol mazinga [makumi maviri nerimwe] . Kuwedzera mafuta omuorivhi kuchikafu chako kunoderedza njodzi yehosha yemwoyo uye sitiroko. Mafuta omuorivhi akapfuma mu vitamini E iyo yakanaka kune hutano hwako hwese. Shandisa mafuta omuorivhi uchibika chikafu kana kuushandisa seyakanaka saradhi yekupfeka futi.
18. Mhandara Kokonati Mafuta
Izvo zvipenyu zvinoshanda zveplyphenol zviripo mumafuta zvinofungidzirwa kuti zvinobatsira mukuderedza huwandu hwese cholesterol, triglycerides, phospholipids uye LDL. Inozivikanwa kuve nemhedzisiro iri nani pane yakajairwa copra mafuta [22] . Zvisinei, gara uchidya zvishoma.
19. Beetroot + Carrot + Apple + Ginger
Beetroot ndechimwe chezvakanakisa zvinotakuriswa nemavhitaminzi akawanda uye zvinovaka muviri. Kune zvakawanda zvakanaka zvehutano zveiyi yakasvinwa miriwo tsvuku. Semuenzaniso, beetroot inobvisa chiropa inochenesa muviri wedu nekukwirisa chepfu, inovandudza kuwanda kweropa uye zvakanyanya kukosha, inodzivirira mikana yekurohwa nemoyo [2. 3] .
Sekureva kwevaongorori, muto webeetroot unogona kukudzivirira kubva kuzvirwere zvemwoyo sezvo uchideredza mwero weLDL (cholesterol yakaipa) mumuviri. Muto mutsvuku uyu zvakare wakapfuma mu iron, nokudaro uchivaka hemoglobin yakawanda mumuviri.
Beetroot muto recipe yekudzikisa yakaipa cholesterol:
Inoshumira: 2 Nguva yekugadzirira: maminetsi mashanu
Zvinoshandiswa
- Beetroot - 1 kucheka kuita zvidimbu (zvisina kuvezwa)
- Makarotsi- 2-3 akachekwa kuita zvidimbu (zvisina kuvezwa)
- Apple- 1 yakagurwa kuita zvidimbu (isina kuvezwa)
- Ginger- & frac12 inch (peeled)
- Dema mhiripiri upfu- 1tsp
- Munyu - 1 pinch
- Chando chakapwanyika- kushandira
Mirayiridzo
- Gaya beetroot, karoti, ginger uye apuro pamwechete.
- Wedzera mvura shomana kana zvichidikanwa.
- Simbisa muto uchishandisa strainer.
- Fwanya poda nhema poda uye munyu. Shingairira nekapu.
- Wedzera chando chakapwanyika mugirazi wobva wadira muto wacho.
- Shumira iyo chilled.
20. Orange + Banana + Papaya
Mimwe michero inogona kubatsira kutora masimba pamusoro pemazinga ako echolesterol akawanda. Semuenzaniso, orenji, bhanana uye papaya zvinoshanda mukudzora yakaipa cholesterol mwero. Michero iyi yakafuma vhitamini C sosi, faibha nesimbi inovandudza kuyerera kweropa uye kupisa cholesterol [24] .
Orenji, bhanana uye papaya muchero muto wecholesterol yakakwira
Inoshumira: 2 Nguva yekugadzirira: maminetsi mashanu
Zvinoshandiswa
- Orange- 2 (yakaparadzaniswa)
- Papaya- 1 mukombe (peeled uye kucheka kuita zvidimbu)
- Mabhanana- 2 (akachekwa uye akachekwa kuita zvidimbu)
- Chando chakapwanyika- kushandira
Mirayiridzo
- Blend orange uye papaya.
- Shandisa mvura shoma kana zvichidikanwa.
- Dzvinyirira nerubatsiro rwechisviniro kana jira rakachena remaslin.
- Wedzera chando chakapwanyika mugirazi wobva wadira muto wacho.
- Shumira nekukurumidza.
Kunze kwezvikafu zvataurwa pamusoro, iyi miriwo, michero, zvinonhuwira nemishonga zvinogona kubatsira kudzikisa huwandu hwecholesterol [25] :
- Turmeric
- Hanyanisi
- Yarrow yakatorwa
- Artichoke shizha rinobviswa
- Collard magirini
- Shitake howa
- Mbeu dzese
Pane Yekupedzisira Chiziviso ...
Zvinokurudzirwa kuti munhu wese anodya anosvika mazana matatu magiramu emiriwo uye 100 magiramu emichero zuva rega rega. Kuchinja chikafu chaunodya kunogona kubatsira kudzikisa cholesterol yako uye nekuvandudza huwandu hwemafuta muropa rako.
