Uma uthola ukuthi unesifo se-cholesterol esiphezulu nomfutho wegazi ophakeme , ungase uzizwe ukhululekile futhi udidekile ngokuthi ungadla kanjani. Ngokujabulisayo, kunokudla okuningi ekudleni kulezi zimo ezimbili. Nawa amathiphu amaningana okuqala ukuthi uqalise.
Ukulawula Isisindo
Ukuthola isisindo esinempilo kubalulekile ukulawula kokubili ukucindezeleka kwegazi kanye namazinga e-cholesterol.
Ukulandela uhlelo lwemenyu oluhleliwe ezingeni elikhethiwe lekhalori kuyindlela ephumelelayo yokulahlekelwa isisindo.
Nciphisa i-Sodium
Akuwona wonke umuntu obhekene ne-sodium, okusho ukuthi akuwona wonke umuntu odla ukudla okuphezulu kwe-sodium ozokwakha umfutho wegazi eliphezulu ngenxa yalokho. Esikhundleni sokusebenza njengesivivinywa sakho ngokwengqondo ukuze ubone ukuthi unomunyu yini noma cha, kuhle ukuzama ukulandela isincomo se-American Heart Association esingaphansi kuka-1,500 milligrams sodium (ngaphansi kwepuni 1 ithisipuni yethusi usawoti) ngosuku. Khumbula ukuthi lokhu kuyinani lemigomo ngokulinganisa lokho okudlayo. Uma udla ngokweqile ukudla okusawoti ngosuku, ulinganise ukudla kwakho ngokudla okuphansi kakhulu kwe-sodium okulandelayo.
Ithiphu: Imithombo ejwayelekile kunawo wonke olwawosawoti ekudleni kwaseMelika yiwoti usawoti, ukudla okusemathinini kanye namaqhwa / okulungiselelwe, nama-condiments. Izindlela ezilula zokunciphisa ukudla kwakho kwe-sodium akufaki usawoti ovela ku-salt shaker, ukuhlanza imifino ekheniwe ngamanzi ngokusebenzisa i-strainer, nokucela ukudla ukuthi kulungiswe ngosawoti omncane noma ongenawo lapho udla.
Ukwandisa i-Potassium
Izindlela Zokudla Eziyimpumelelo Yokumisa Ukushisa Kwesifo (DASH) ukuhlolwa kokudla kutholakale ukuthi ukudla okunamandla kakhulu e-potassium ezivela emikhiqizweni yezithelo, imifino kanye nemikhiqizo ephansi yamanoni kwasiza ukunciphisa i-cholesterol engalungile kanye ne-LDL "ababi" kubathintekayo.
Ukudla okuphezulu kwe-potassium (225 mg ngekhamishi ngayinye yokukhonza, noma ngaphezulu):
- Ama-apricot
- Ukwatapheya
- Ubhanana
- Ikhathalophu
- Inkukhu (khetha okuphekwe, okugcoziwe, noma okubiwe)
- Inhlanzi (khetha okubhakabhaka, okubhakabhakeni, noma odobiwe)
- I-Honeydew Melon
- Inyama (khetha ukusikeka okunamafutha, okubhaka, okugcoziwe noma okubiwe)
- Ubisi (khetha amafutha aphansi noma ama-skim)
- Ama-oranges
- Isipinashi
- Utamatisi
- Turkey (khetha inyama emhlophe)
- I-squash yasebusika
Udinga ukuhlola nodokotela wakho ukuze ubone ukuthi ukudla okuphakeme kwe-potassium kukulungile yini. Izimo ezithile zezokwelapha noma imithi ingadinga ukudla okukhawulelwe nge-potassium.
Nciphisa amafutha agcwele
Amafutha anelisekile nama- trans ayingxenye yokwakheka kwe-plaque emithanjeni kanye nengozi eyengeziwe yezifo zenhliziyo. Gwema amafutha agcwele ngokunciphisa ukudla okubomvu, ukudla okuthosiwe, imikhiqizo yobisi ephelele , kanye nezimpahla ezibhaka.
Ukwandisa amafutha kaMonounsaturated
Shintsha amafutha agcwele futhi ahambayo anamafutha "enhle" enenhliziyo enempilo yamafutha omnqumo, inhlanzi efana ne-saumon, i-tuna, ne-mackerel, ama-walnuts, amafutha omnqumo kanye ne-avocado. Kwesinye isifundo, ama-omega-3 fatty acids aboniswa ukunciphisa ukucindezelwa kwegazi kubantu abanomfutho wegazi ophezulu.
Qala kancane
Kungaba nzima ukwenza izinguquko eziningi zokudla ngesikhathi esisodwa, ikakhulukazi uma uthola ukuthi unempilo emibili. Zama ukwenza ushintsho olulodwa oluphilile ngesonto amaviki amane. Uma usuwazi kahle lezi zithuthukisi, zizuze ngokuthile okuthakazelisayo, njengohambo oluya e-spa noma kuma-movie.
Inyanga yesibili, gxila ekulondolozeni le mikhuba enempilo, futhi wanezela ukuhlukahluka okunempilo ekudleni kwakho. Uma uzizwa ulungele, zama ushintsho lwesihlanu nolwesithupha, futhi ungakhohlwa ukuzikhokhela ngokwenza izinguquko ezinhle ozenzile.
Imithombo:
Ama-Sacks F, uSvetkey L, Vollmer W., Imiphumela Ye-Blood Pressure Ye-Sodium Dietary Reduced Kwababambiqhaza Emidlalweni Yokudla Yokuyeka Ukucindezelwa Kwegazi (DASH) (2001). I-New England Journal of Medicine (344) 3 -10.
UMorris MC, amasaka F, uRerner B (1993). "Ingabe Ukucindezeleka Kwegazi Kwe-Fish Oil Low?". I-Journal of Hypertension Yabantu (88): 523-533.