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Izinzuzo ze-cholesterol ye-avocado - indlela yokubhekana nayo

Ingabe ukudla ama-avocado kungakhuphula i-cholesterol yakho?

Amafutha agcwele futhi adlulisiwe, atholakala kakhulu ekudleni okusetshenzisiwe nokushesha,ingakhulisakubicholesterol. Kepha akuwona wonke amafutha agcwele. Amafutha angenasaturated, uhlobo olutholakala ku-ukwatapheya, zibhekwa njengezinhlobo zamafutha ezinempilo. Futhiukwatapheyaanginawocholesterolnoma yini.





Lokhu kungenxa yokuthi zilayishwe ngamafutha ane-sodium negcwele, okwandisa i-cholesterol yegazi lakho, okubeka engcupheni yesifo senhliziyo. Kepha ungakhathazeki, ukulawula izinga le-cholesterol yakho akunzima kakhulu.

Kulula njengokugwema ukudla okungenampilo ngamafutha amabi. Futhi esihlokweni sanamuhla, sizokutshela ukudla okungu-18 okufanele ukugweme uma une-cholesterol ephezulu. Kusukela kuzikhupha zamaqanda, ushizi, amazambane acubuziwe, inyama ebomvu kuya kuma-appleauce nokuningi, bheka kuze kube sekugcineni ukuze ubone konke.

Amaqanda amaqanda: Izikhupha zamaqanda zinelinye lamazinga aphakeme kunawo wonke ama-cholesterol kunoma yikuphi ukudla okungama-1234 milligrams ngegremu elingu-100 elikhokhayo noma ukukhipha amaphesenti angama-411 wenani lansuku zonke. Isikhupha seqanda esisodwa sinikeza ama-milligram angama-210 we-cholesterol, kuyilapho ama-milligram angama-212 ephelele enikeza okuthe xaxa kancane. Ngakho-ke cishe yonke i-cholesterol igxile ku-isikhupha samaqanda.



Uma ungeke ukwazi ukukwenza ngaphandle kwawo, hlanganisa nokudla izikhupha zamaqanda nokuzivocavoca umzimba futhi ungadli okungaphezu kwezi-3 ngesonto. Into enhle ongayenza ukwenza ngaphandle kwayo bese udla kuphela amaprotheni. Ukhetha iqanda elimhlophe noma ukhetha iqanda lonke? Udla amaqanda kangaki? nsuku zonke, masonto onke? Sitshele kumazwana angezansi! Isibindi senyama: I-cholesterol ikhiqizwa yisibindi, ngakho-ke izitsha ezilungiswe ngale ngxenye yomzimba zivame ukukhuphula amazinga azo.

Lesi sitho esisuka enyameni eningi singaba ngama-milligram angama-564 we-cholesterol ngekhulu ngalinye. Aqukethe amagremu noma amaphesenti ayi-188 wenani lansuku zonke. Ukudla okunconyiwe akukho ngaphezu kwama-milligram angama-300 we-cholesterol kumuntu omdala onempilo.

Ama-ounces amathathu wesibindi senkomo esiphekiwe senza ama-milligram angama-331 we-cholesterol. I-Ice Cream: Ubuwazi Inkomishi Eyodwa Ye-Ice Cream? I-Cream Ingabe i-Mo Fatter kune-hamburger ne-cholesterol engaphezulu kwama-donuts angu-10 acwebezelisiwe? Yeqa isipuni bese uzama inkomishi yezithelo ezintsha ze-dessert esikhundleni salokho. Izithelo zinama-kilojoule amancane futhi zinofibre omkhulu, amavithamini, nezakhi zomzimba ozidingayo ngempela - yini ezenza zibe yizinto ezinhle kakhulu ongazidla ukwehlisa i-cholesterol.



Ibhotela: Njengoba amafutha obisi ikakhulukazi enamafutha agcwele, ibhotela lawo elenziwa ngomkhiqizo liphakeme kakhulu nangamafutha acid. Kufanele idliwe ngokulinganisela ukuze amafutha anempilo angene ekudleni kwakho. Bheka amafutha anempilo njengamafutha omnqumo nama-walnut.

Noma sebenzisa ibhotela le-nut kusinkwa sakho sasekuseni, ngaphezulu kwebhotela nejamu. I-Alfredo sauce: ubusuku be-pasta? Mhlawumbe ukusebenzisa i-marinara noma i-pesto njenge-sauce ejwayelekile kaningi, kufaka phakathi njalo, kungafaka engcupheni ephezulu ye-cholesterol ephezulu yegazi, ikakhulukazi kubantu abanezinkinga ze-cholesterol ephezulu. Ngakho-ke setha umkhawulo wamasonto onke noma wenyanga ngokuya ngezidingo zakho ezithile nezinhloso zempilo.

Inkukhu ethosiwe: Inkukhu ethosiwe iyenziwa, kubi kakhulu ezindaweni zokudlela ngenxa yamafreyithi okudla okusheshayo apheka emafutheni afanayo yenkukhu ethosiwe, ehlutshiwe esikhunjeni noma ephekwe ekhaya ngamafutha angafakwanga njenge-olive noma ukwatapheya. Ungayifaka futhi efrijini lomoya oshisayo ukunciphisa amafutha.



Inkukhu ethosiwe kuhhavini nayo iyisithako esimnandi. Uwoyela kakhukhunathi: Uwoyela kakhukhunathi uyisihloko Esinempikiswano enkulu njengoba abanye abantu befunga ukuthi uphilile, kepha i-American Heart Association ixwayisa ngokuwusebenzisa ngenxa yokuqukethwe kwawo okunamafutha amaningi. Futhi ucwaningo lukhombisile ukuthi lwandisa i-cholesterol kokuhle nokubi ukuyisebenzisa esikhumbeni sakho, hhayi ekudleni kwakho, ngaphandle kokuthi ukunambitheka okuhlukile kuyadingeka kweresiphi ethile.

Ungayisebenzisa kancane ekudleni ukuze ukunambithe njengasezintweni ezibhakiwe. Hhayi ngoba ucabanga ukuthi iyisidakamizwa sezempilo, kepha ngoba ubuyilangazelela ukunambitheka nokuthungwa kwayo. I-Macaroni ne-Cheese: Le ntandokazi yokudla okunomsoco oqukethe amafutha amathathu agcwele.

Imvamisa eyenziwe ngobisi oluphelele, ibhotela noshizi onamafutha ogcwele, ama-mac noshizi kubekelwe ukujabulisa ngezikhathi ezithile. I-pasta uqobo kanye nezinhlama zesinkwa se-buttery eziyiqophile nazo zingaba nomthelela emazingeni we-cholesterol angenampilo. Ucwaningo lukhombisile ukuthi ama-carbohydrate acwengekile afana nesinkwa esimhlophe ne-pasta emhlophe angakhuphula amazinga e-cholesterol amabi.

Uma ungeke ukwazi ukuhlala ngaphandle kwe-mac noshizi, bese ukhetha uhlobo olwenzelwe wena olwenziwe nge-pasta ephelele kakolweni nobisi olunamafutha aphansi noshizi. Izinyama ezibomvu: Iwundlu, inyama yemvu nenyama yengulube ziqukethe i-cholesterol ephezulu kakhulu namafutha agcwele kunanoma yimuphi omunye umkhiqizo wenyama. Lokhu kusayingozi kakhulu uma usuvele une-cholesterol ephezulu; kungabulala nokufa uma unesifo senhliziyo.

Esikhundleni salokho, khetha ezinye izindlela ezifana nenkukhu ephekiwe noma ethosiwe nenhlanzi ephezulu ku-omega-3 fatty acids naseLesterol. I-Shrimp ne-squid: Lezi zinhlanzi zasolwandle zingaba mnandi, kodwa zine-cholesterol ephezulu. I-3.5-ounce ehlinzeka ngemfanzi eshunqayo iqukethe cishe ama-milligram angama-211 we-cholesterol, ngenkathi ukukhonzwa okufanayo kwe-squid eluhlaza kuqukethe ama-milligram angama-233.

Imfucumfucu ethosiwe nesinkwa kanye ne-calamari iba namafutha amaningi, okwenza kube ukhetho olubi kakhulu lokulawula amazinga akho e-cholesterol. Uma ufisa ukudla kwasolwandle, zama ama-clams ashubile esikhundleni salokho. I-3.5-ounce ekhonzayo inama-milligram angama-67 e-cholesterol.

Amazambane abondiwe: Amazambane awekho akuyona inkinga - ngezinye izithako. Iningi lamazambane acubuziwe, ikakhulukazi ezindaweni zokudlela, aqukethe isigaxa esiningi sebhotela, ukhilimu, ubisi lonke, ukhilimu omuncu kanye / noma ushizi kakhilimu, konke lokhu okuguqula amazambane aphile kahle abe ibhomu eligcwele amafutha izimpahla ezibhakiwe ezithengwe esitolo: Ama-Muffin, amakhukhi, namaqebelengwane ahlanganisa izithako zokuvala umthambo njengebhotela, ushukela nofulawa ocwengileko. Ukudla okuthengwe nge-ore ikakhulukazi kuvame ukufika ngezinsiza ezinkulu, ezingaba nomthelela emazingeni we-cholesterol angenampilo uma uzitika kaningi.

Ezinye izimpahla ezibhakiwe ezentengiso ziqukethe nama-trans fats, angaphephile ngoba akhulisa ubungozi besifo senhliziyo. Kodwa-ke, la mafutha ayingozi ikakhulukazi anokuvuza kokudla okucutshunguliwe, ngakho-ke kubalulekile ukuhlola ilebula ukuze uqiniseke. Ukuze kube lula ukudla kwasekuseni okususwayo, yenza ukudla kukaMuffinson ngempelasonto futhi ukufeze ngekusasa.

Mane ukhiphe eyodwa efrijini ebusuku ngaphambi kokuyidla, bese uyifaka ku-microwave amasekhondi ayi-10-15 ekuseni ukuze uthole inketho enempilo eqonde kuhhavini. I-Apple sauce: I-apula ngosuku lingagcina udokotela engekho Kodwa uma uhlubula ikhasi eline-fiber ephezulu le-apula bese ufaka okokunandisa, njengoba kwenza abenzi bama-apulauce abaningi, ugcina ngokudla okugayiwe okunoshukela omningi ifayibha. Le iresiphi ephelele yokushintsha kweshukela egazini ephakamisa i-cholesterol.

Ama-apula akhululiwe eConferensi nawo acebile ngemithi yokubulala izinambuzane, exhunyaniswe nokukhuluphala kanye ne-metabolic syndrome. Izinyama ezicutshungulwayo: Izinyama ezicutshunguliwe njengamasoseji, ubhekeni nezinja ezishisayo ukudla okuphezulu kwe-cholesterol okufanele uyidle ngokulinganiselwe.Lokhu kudla kuxhunyaniswe namazinga akhuphukayo esifo senhliziyo kanye nomdlavuza othile njengomdlavuza wekoloni.

Ukubuyekezwa okukodwa okukhulu kutholile ukuthi konke okungeziwe okwenziwa ngama-gramu angama-50 enyama esetshenzisiwe ngosuku kwakuxhunywe engcupheni ephezulu yamaphesenti angama-42 yesifo senhliziyo. I-Cheeseburger: Uma ufana nabantu abaningi baseMelika, kwesinye isikhathi uba nesidlo sasemini endaweni yokudlela esheshayo. Kepha ngaphambi koku-oda lelo cheeseburger ephindwe kabili, khumbula: iMac Mac's Big Mac inama-gramu ayi-10 amafutha agcwele, kanti i-Wendy's Classic Double With Everything inama-gramu angama-20 ngaphezu komkhawulo wansuku zonke onconywayo.

Mhlawumbe ufuna ukugcina amafries kanye ne-shake, noma okungcono namanje, oda i-burger elula. Ukudla okuhlanganisiwe: Ukudla okuhlanganisiwe okufana nama-chips, imayonnaise, ama-crackers, nama-popcorn angama-microwave aqukethe amafutha we-trans ngohlobo lwamafutha we-hydrogenated. Zisetshenziswa ngoba zandisa impilo eshalofini yomkhiqizo.

amagwebu okugoqa amagwebu

Ungahlala kude nalaba abaphula umthetho we-cholesterol ephezulu ngokuhlola ngokucophelela amalebula okudla. Uma ukudla kuqukethe ngaphansi kuka-0.5 amagremu wamafutha e-trans ngokudla ngakunye, ilebuli yokudla okunempilo isengakhombisa '0 trans fats'.

Esikhundleni salokho, hlola uhlu lwezithako. Uma ubona igama elithi 'hydrogenated,' ungalithengi. Imikhiqizo Yokusanhlamvu Okuchaziwe: Ukudla okwenziwe okusanhlamvu okucwengiwe noma ufulawa kuqukethe ama-carbohydrate acwengekile angathinta kabi amazinga akho amahle we-cholesterol.

Gwema ukudla imikhiqizo efana nesinkwa esimhlophe noma i-pasta. Esikhundleni salokho ungashintsha le mikhiqizo ngezinye izindlela ezingcono ezifana ne-multigrain noma isinkwa esiphelele senhlamvu. Utshwala: Ngenkathi utshwala uqobo bungaqukethe i-cholesterol, bungathinta amazinga egazi lawo.

Utshwala bungakhuphula amazinga e-cholesterol ngoba utshwala bucutshungulwa isitho esifanayo, isibindi, esibhekele ukwenza i-choleste rol. Ucwaningo lukhombisile ukuthi ukuphuza ngokweqile kungakhuphula i-cholesterol embi. Udla kangaki ukudla okucutshunguliwe? Ngabe kukuholele ekubeni nezinkinga ze-cholesterol - usazise emazwaneni angezansi!

Kuthatha isikhathi esingakanani ukwatapheya ukwehlisa i-cholesterol?

Ngemuva kwamasonto amahlanu kuukwatapheyaUkudla, abahlanganyeli babe kakhuluphansiamazinga e-LDL ene-oxidizedcholesterolkunangaphambi kokuba isifundo siqale noma ngemuva kokuqeda ukudla okunamafutha aphansi kanye namaphakathi. Ababambiqhaza babenamazinga aphezulu e-lutein, i-antioxidant, ngemuva kwe-ukwatapheyaukudla.Okthoba 28 2019

Uma ufuna izindlela zokwehlisa i-cholesterol yakho ngaphandle kokusebenzisa umuthi, noma ngabe usebenzisa imithi futhi udinga izindlela zokukusiza, le yindatshana yakho. Qhubeka ubheke izindlela ezilula, zemvelo zokwehlisa lezo zinombolo. Sawubona, nginguDkt.

U-Erik Richardson, udokotela ojwayelekile. Ngifuna ukukwamukela kuFamilyMed, isiteshi esigxile ekukuletheleni imininingwane yezokwelapha esebenzayo futhi enembile ukukusiza wena nomndeni wakho ukuba kube yinto yokukusiza uqiniseke ukuthi ubhalisile, chofoza inkinobho yokuqwashisa bese usilandela. Namuhla sizobheka izinto ezithile ezilula ongazenza njengamanje ukwehlisa i-cholesterol yakho, ake sibukeze kafushane ukuthi kungani sinakekela i-cholesterol kwasekuqaleni.

Uyabona, i-cholesterol yenziwa esibindini sakho futhi inemisebenzi eminingi ebalulekile emzimbeni wakho wonke, kepha njenganoma yini, into enhle kakhulu futhi eningi kakhulu ezindaweni ezingafanele ingenza umehluko. I-cholesterol ifana namafutha ngoba ayincibiliki emanzini. Ngenxa yalokhu, kufanele ithuthwe izungeze umzimba ngama-molecule abizwa ngama-lipoprotein.

Phakathi kwezinye izinto, lezi zokuhambisa i-cholesterol egazini. Kunama-lipoprotein amaningi ahamba egazini. Enye yazo ibizwa nge-LDL - lena yi-low density lipoprotein, iletha i-cholesterol ezingxenyeni ezihlukene zomzimba futhi ibhekele ukwakheka kwe-cholesterol okunomthelela kwisifo senhliziyo 'iCholesterol'.

Ngokuphambene, sinalokho esikubiza ngokuthi i-HDL noma i-high density lipoprotein. Lezi zibhekene nokudweba i-cholesterol ezingxenyeni ezihlukene zomzimba. Sivame ukuyibiza ngokuthi 'i-cholesterol enhle'.

Inomphumela wokuvikela ku-cholesterol yethu. Inhloso yethu ekwelapheni i-cholesterol ukuthola izindlela zokwehlisa i-LDL noma i-cholesterol embi futhi siphakamise i-HDL noma i-cholesterol enhle. Ake sikhulume ngezinye zezindlela ongenza ngazo lokhu futhi ngincoma ukugxila kulokho esikubiza ngamafutha we-monounsaturated.

Sonke sizwile ngendlela yokugwema amafutha agcwele futhi kuyiqiniso, kepha ukwehlisa i-LDL yakho nokwenza ngcono i-HDL yakho, qala ukwengeza amafutha e-monounsaturated ekudleni kwakho. Lokhu kungatholakala kwiminqumo, uwoyela womnqumo, uwoyela we-canola, amantongomane ezihlahla njengama-alimondi, ama-walnuts, ama-pecans, nama-cashews, phakathi kwezinye, lokhu kwaziwa njenge-oxidation ye-cholesterol, esiza ukuvala imithambo yegazi.

Into yesibili engizoyincoma ukufaka uhlobo oluhlukile lwamafutha ekudleni kwakho. Lawa ngamafutha we-polyunsaturated. Lezi ikakhulukazi ama-omega-3s akho, izinto ezinjengezinhlanzi zakho ezinamafutha amaningi njenge-salmon, i-mackerel, i-herring, i-tuna yolwandle olujulile njenge-bluefin ne-albacore, nokuthile okune-shellfish efana nezimfanzi.

Ungazithola nakumantongomane ezihlahla kanye nembewu efana ne-flaxseed ukwehlisa i-cholesterol yakho ye-LDL futhi wehlise ubungozi besifo senhliziyo bese uthayipha isifo sikashukela sesi-2. Ngakho-ke lezi yizinto ezimbili ongangeza ekudleni kwakho. Kodwa-ke, into elandelayo okudingeka uyiqede ngamafutha we-trans.

Lawa ngamafutha acutshungulwa ngokufaka i-hydrogen. Kwenziwa ukugcina kwabo bezinzile ngokwengeziwe. Ungakuthola ezintweni ezinjengemargarine yezohwebo nokusabalala kwebhotela, amaqebelengwane namakhukhi.

Inkinga ngeTransFats ukuthi uzokhuphula i-cholesterol yakho iphelele, kufaka ne-LD yakho, bese wehlisa i-cholesterol yakho enhle, noma i-HDL, kuze kufike kuma-20%. Emazweni amaningi, izinkampani zokudla kudingeka ukuthi zibhale inani lamafutha athengiswayo kumalebula okunomsoco, kepha kubalulekile ukuthi uwafunde. Lawa malebula angakhohlisa - e-United States, izinkampani zingalebula umkhiqizo wazo njengama-zero amagremu wamafutha ekheniwe uma aqukethe ngaphansi kuka-0.5 amagremu ngokusebenza ngakunye.

Lokho akusho ukuthi abakwenzi. Njengoba iningi lethu lingenazo izabelo ezingaphezu kwesisodwa usengafaka amafutha amaningi ekudleni kwakho. Funda ilebuli yokudla okunomsoco futhi uma inezinto ezibalwe njengamafutha we-hydrogenated noma uwoyela oyingxenye ye-hydrogenated, aqukethe amafutha we-trans futhi udinga ukuhlala kude nawo, okuthile okuhle ongakufaka ekudleni kwakho.

Le fibre encibilikayo. Lolu uhlobo lwe-fiber oluvela ezitshalweni futhi olungancibilika emanzini, kepha alugaywanga thina bantu, lunamagciwane asemathunjini akho. Ukugaywa kwe-fiber ngamagciwane kusiza ukwehlisa i-cholesterol yakho embi.

Imithombo emikhulu ye-fiber encibilikayo ubhontshisi, uphizi, udali, izithelo, ne-oats ephelele yokusanhlamvu. Ungayithola nakwizithasiselo ze-fiber njengeMetamucil. Into yesihlanu okudingeka uyenze ukuzivocavoca umzimba.

Ukuzivocavoca kukhonjisiwe ukwehlisa i-LDL yakho eyingozi, kepha futhi kwandisa i-HDL yakho enhle. Ucwaningo olukhulu lubonise ukuthi ukuzivocavoca imizuzu engu-30 izinsuku ezinhlanu ngesonto kungakhuphula amazinga akho e-cholesterol futhi kunciphise ubungozi besifo senhliziyo. Ucwaningo olulodwa lubonise ukuthi ukubeka umgomo wakho wokuthola ukushaya kwenhliziyo yakho kube yi-85% yobukhulu bayo kungakhuphula amazinga akho we-cholesterol enhle.

Ngakho-ke ukuzivocavoca kuhle ngokuphelele, kepha njengoba ukwandisa umfutho nobude bokuzivocavoca, inzuzo eyengeziwe iyabonakala. Inombolo 6 isobala futhi uma uyenza yinto ebaluleke kakhulu ongayenza. Ukuyeka ukubhema! Ukubhema kuyinto embi kunazo zonke ongayenzela inhliziyo yakho futhi kunomthelela omkhulu ekutheni umzimba wakho uphatha kanjani i-cholesterol.

Kubabhemayo, amaseli omzimba ahluleka ukubuyisa i-cholesterol kusuka ezindongeni zemikhumbi iye egazini lapho kufanele ibe khona, futhi kube nomthelela ekwakhiweni kocwecwe oluholela emithanjeni evalekile. Kuboniswe futhi ocwaningweni olukhulu ukwehlisa i-HDL yakho nokwandisa i-cholesterol yakho ephelele. Yenza umzimba wakho umusa uyeke manje.

Inombolo 7 igxile ekwehliseni isisindo. Zonke izinto esikhulume ngazo namhlanje zingasiza, kepha ucwaningo lukhombisile ukuthi ukuncipha nje kwesisindo kungaba nomthelela omuhle emazingeni akho e-cholesterol. Ucwaningo oluningi lukhombisile ukuthi ngaphandle kohlelo lokwehlisa isisindo, lwandisa i-HDL enhle futhi linciphisa i-LDL embi.

Ngakho-ke khetha uhlelo lokudla olunempilo futhi unamathele kulo. Okulandelayo kuhlobene namafutha agcwele esixoxe ngawo ekuqaleni. Lapho usondela ekudleni kwemifino kuphela, uzoba ngcono ekwehliseni amazinga akho e-cholesterol.

Kepha kwabaningi bethu, asikakulungeli ukuhamba ngaleyo ndlela njengamanje, ngakho-ke yenza inyama yakho e-Leaner oyikhethile; sesivele sikhulume ngenhlanzi, kepha inkukhu kanye ne-turkey yizindlela ezinhle ongafinyelela kuzo. Uma ukhetha ukudla inyama ebomvu, zama ukubadlisa utshani uma kungenzeka. Inyama yenkomo nengulube ekhuliswe ngenkatho yokudla okunommbila omningi kuvame ukuba nokugxila okuphezulu kwamafutha ayingozi.

Khetha ama-hamburger anciphile futhi unqume amafutha amaningi ngaphambi kokupheka. Zonke lezi zinto zizosiza ukunciphisa inani lamafutha agcwele ekudleni kwakho. Inombolo 9 ukwengezwa kwama-sterols ezitshalo nezitishi.

Lezi yizinhlobo zamakhambi ze-cholesterol, kepha azithathi intela ekwandiseni amazinga akho e-cholesterol. Zincintisana nezinhlobo ezimbi ze-cholesterol futhi ziyigcina zingangeni kakhulu. Bakhonjisiwe ukwehlisa i-LDL yakho, kepha okuwukuphela kwenkinga ngabo ukuthi asikaze sibabone behlisa ubungozi benhliziyo, ngakho-ke siyethemba ukuthi sizothola izifundo ezingcono ezizobheka lokhu ngokuzayo.

Into yokugcina ongayenza ukubuka izithako zokudla ezahlukahlukene. Kunezinto eziningana laphaya, iningi lazo elisebenza ukukhulisa inani lama-omega-3 fatty acids. Izinto ezinjengamafutha ezinhlanzi kanye namafutha efilakisi akhonjisiwe ukuthi ayasiza ekwandiseni i-HDL yakho kanti ngenkathi ubufakazi namanje bungakacaci, kukholakala ukuthi bangasiza ekunciphiseni ubungozi besifo senhliziyo.

Irayisi lemvubelo elibomvu kungenye engasiza ekwehliseni amazinga akho e-cholesterol, inezakhiwo ezicishe zifane nezidakamizwa ze-statin futhi ingadlala indima ekuthuthukiseni amazinga akho e-cholesterol. Ukuqapha amazinga akho e-cholesterol yingxenye ebalulekile yokulawula ubungozi besifo senhliziyo. Kunemithi engasebenza kakhulu futhi kwezinye izimo iyingxenye ebalulekile yohlelo lwakho lokwelashwa.

Kodwa-ke, kuningi ongakwenza ukulawula lokhu ngaphandle kokuthembela emithini. Kubantu abaningi abagxile ekuguqulweni kwendlela yokuphila, ukuzivocavoca umzimba njalo, ukugwema ukubhema, ukuhambisa amafutha kanye namafutha agcwele, nokwandisa inani lamafutha angagcotshwanga, ifayibha encibilikayo, nama-sterols ezitshalo kanye nama-stanol kungaba yisiqalo esihle sokuphila okunempilo futhi kuvimbele ukuhlaselwa yinhliziyo noma ukushaywa unhlangothi kusiza, uma kunjalo ngicela uzinike isikhathi sokuthanda le ndatshana bese wabelana ngayo nabangane bakho, kuzosiza isiteshi sethu sikhule futhi sifinyelele kwabanye abantu abakudinga lokhu ezimpilweni zabo Ungakwenzi ngaphandle kokungena ngemvume noma ukushaya isaziso ukuze ungaphuthelwa noma yikuphi okuqukethwe kwethu kwesikhathi esizayo. Kuze kube yisikhathi esilandelayo lokhu yi-FamilyMed noDkt.

Richardson futhi khumbula ukunakekela umzimba wakho ngoba ukuphela kwakho onakho.

Yiziphi izithelo ezinhle kakhulu ze-cholesterol ephezulu?

Ama-apula, amagilebhisi, ama-strawberry, ama-citrusizithelo.

Leziizithelobacebile nge-pectin, uhlobo lwe-fiber encibilikayo eyehlisa i-LDL.

Kubalulekile futhi ukuthi i-cholesterol embi noma i-LDL ayinyuki. I-LDL yimbi njengoba iyikhemikhali eyakheka emithanjeni yethu futhi yephuza ukulimaza impilo yethu.

Ukungeniswa kwe-cholesterol evela kweminye imithombo kungadala inani elifanele kithi Ukubeka Abantu engcupheni Kunezimo eziningi lapho kudingeka ukuthi siqaphele ukuthi ezinye zazo zineminyaka engaphezu kwengama-40 ubudala noma zinomlando womndeni we-cholesterol ephezulu Kulezi zimo sidinga ukuqaphela esingakwenza ukushintsha indlela esiphila ngayo, sigweme ukuhlala phansi futhi senze ukudla kwethu kugqame kakhulu futhi kunambitheke namuhla sizogxila ekudleni kwethu nokuthi okungcono izithelo ukusinika ukunambitheka okwengeziwe ngezithelo singalinganisa amazinga ethu we-cholesterol ukwatapheya ngaphezu kwe izithelo ezimnandi ongazibuza zona, ukwatapheya kuzosiza ngempela ibhalansi yami nokugcina amazinga e-cholesterol iyimpendulo Empeleni, ukudla uhhafu wekotapeya ngosuku ngokudla okunempilo kwanele. Lokhu kungasisiza ukuthi sibone ushintsho emazingeni e-cholesterol yethu kungakapheli inyanga noma i-soavocado ingumthombo onempilo wamafutha e-monounsaturated lokhu kunikela empilweni yempilo la mafutha aguqulwa abe amandla futhi awagcinwanga, anciphisa amazinga e-lipid emzimbeni wethu futhi angasiza ulwazi olubalulekile mayelana nokulawula izinga likashukela egazini lethu lixhunywe ne-niacin Niacin ebizwa nangokuthi i-vitamin B3 esiza ukulinganisela amazinga e-cholesterol yethu Ukotapeya akuyona ukuphela kokudla okunayo le ndawo singasiza futhi i-asparagus uphizi amazambane amakhowe ama-artichokes nobhontshisi konke lokhu ukudla ukuze sithole uvithamini B3 2 Izithelo zeCangrieve ezihle kakhulu ekulinganiseni i-cholesterol uma ungadla izithelo zomvini ezibomvana wenze isizathu sokuthi kungani izithelo ezimbalwa zinomphumela wokulwa ne-cholesterol onempumelelo ngaphezu kwalokho kubalulekile futhi ukwazi ukuthi sibona imiphumela kuphela uma ngokungaguquguquki, sidinga ukudla uhhafu we-agrapefruit ngesidlo sasekuseni nsuku zonke futhi siqiniseke ukuthi kungokwemvelo, ngokusho kocwaningo olushicilelwe ku-Journal o f I-Agricultural and Foodchemistry I-Grapefruit ilusizo ngokumangazayo kulabo abalwela ukuphatha i-cholesterol yabo ngemithi Ukusetshenziswa Kwemithi Ukusetshenziswa Kwamagilebhisi Kungasiza Ekunciphiseni Izimpawu zokulwa nalesi sithelo zihle kakhulu.Ngokungangabazeki zisiza abantu ukuthi bathuthukise izinga labo lempilo ngenxa yezindawo zokuvikela inhliziyo, futhi khumbula ukuthi isithelo samagilebhisi singadala ukuhlangana okungahambi kahle nemithi ethile kufanele ukhulume nodokotela wakho noma usokhemisi 3 ujusi wewolintshi ukuthola icholesterol enhle ukuze uqonde ukuthi kungani ujusi wewolintshi usisiza ukulinganisela icholesterol yethu okudingeka sikhulume ngayo ngamaSterols okungenzeka uzwile ngakho ama-sterol, ukwakheka kwawo kwamakhemikhali ukuthi i-Cholesterol-efana Nento engokwemvelo etholakala kwizithelo ezinjengamawolintshi, amanye amantongomane emifino, imbewu kanye namafutha emifino, ama-sterol womabili akhiqiza i-cholesterol ephelele emazingeni e-LDL emzimbeni wakho, yize amawolintshi esihlinzeka ama-sterol amancane kuphela, enza okuhlukile kumawolintshi nciphisa inani le-HDL noma i-cholesterol enhle emzimbeni wakho udinga ukudla ijusi lewolintshi nsuku zonke Noma ngabe sidla ukudla okunomsoco sizobona imiphumela ekuvakasheni kukadokotela olandelayo uma sithinta odokotela bethu ngama-strawberry isilingo esinempilo Ama-Strawberry aphilile futhi kungasisiza ukuthi sibe ne-cholesterol ephansi, kepha zilungele thina kuphela uma sizidla njengoba zingenashukela noshokoledi wama-strawberry njengezinye izithelo zomndeni wamajikijolo zinciphisa ukuminyana kwama-lipoprotein Lokhu kusho amazinga aphansi e-LDL Uma sikwazi, kufanele 10 Yidla kuze kube ama-strawberry ayi-15 ngosuku ngoba kungenxa ye-antioxidant W yawo futhi inganciphisa amajikijolo abomvu e-triglycerides aqukethe amajikijolo e-chili futhi namagilebhisi abomvu afaka isandla ngqo empilweni yenhliziyo 5 futhi i-apula ngosuku yehlisa i-cholesterol i-apula lingadliwa ku izindlela eziningi kungadliwa ekuseni nge-oatmeal isaladi enesilimo esidliwayo esinamagatsha anamanzi nama-walnuts ngesikhathi sokudla kwasemini noma ngisho nokudliwa ngaleli fomu. Ijusi ntambama isithelo esihle ongangeza ekudleni kwakho.

Yidla ama-apula noma kunini lapho ufuna khona, kepha ngokungaguquguquki isizathu sokuthi kungani i-apula lisiza ukugcina i-cholesterol yethu inesikhalazo esinempilo. Ikhasi le-apula liqukethe i-pectin ne-Polyphenols Ngenxa yalezi zinto singaba nomthelela ongcono ku-cholesterol singanciphisa ngisho nama-molecule okuvuvukala avame ukuhambisana nenhliziyo. Vele siyazi ukuthi isithelo sisodwa ngeke sanele, ngakho-ke kufanele sishintshe indlela esidla ngayo.

Lokhu kudinga umzamo wansuku zonke Okuthile okulula njengokungeza izithelo kumasaladi ethu okufaka imibala kungasisiza silinganise amazinga e-cholesterol yethu Omunye umqondo ukuthatha i-apula nomaphi lapho siya khona ukuze siye khona? Yidla ukudla okulula okunempilo nathi lapho silamba usebenzisa ulwazi lwethu Lezi zithelo zingenza izimangaliso empilweni yethu

Ingabe kulungile ukudla i-avocado nsuku zonke?

Ukudla i-avocadoukuusukuilungele impilo yakho.Ukotapeyafuthi aphezulu emafutheni angama-mono-unsaturated, fibre (9 gram wokuphakathiukwatapheya), ne-potassium - konke okuhambisana nempilo yenhliziyo.15 jana. 2021

Noma ngabe uyayidla noma cha, ukugwema ukwatapheya okuyo yonke indawo sekunzima. Bonke ubufakazi bubonakala busikisela ukuthi unkulunkulukazi oluhlaza uyingxenye ebalulekile yokudla okunomsoco, kepha kwenzekani ngempela lapho udla ukwatapheya nsuku zonke? Kusetshenziswa izigidigidi zamadola ukubhibha nokunamathela nokujova unyaka nonyaka ukuvikela izimpawu zokuguga, nezindleko zikakhrim, ama-serum, uwoyela kanye nama-toners, okuthiwa anezinto ezigcina isikhathi, ziyahlanganiswa. Kuvela ukuthi kunesixazululo okungenani esisodwa esiseduze nalokho.

Isazi sokudla nesitifiketi sokudla okunempilo uNicolette Pace utshele iHuffPost, 'Isikhumba esihle sincike ekutholakaleni okwanele kwezakhi zomzimba ezibalulekile. Olunye ucwaningo lukhombisa ukuthi empeleni kungenzeka ukubambezela ukuguga nokwenza ngcono isimo sesikhumba ngokwenza ngcono indlela odla ngayo. Njengoba i-Avocado igcwele 'ngama-Monounsaturated Fatty Acids kanye nama-Essential Fatty Acids, noma ama-EFA, yisosha eliphelele ekulweni nokuguga.

Ucwaningo lwango-2012 luthole ukuthi umzimba womuntu awunakuzenzela ama-EFAs ngokwawo, kufanele siwadle ngokudla futhi kubalulekile ukugcina izicubu zomzimba wethu ziphilile. Ukotapeya: enhle ngaphakathi nangaphandle! Impilo yanamuhla ingacindezela kakhulu; phakathi komsebenzi, umndeni, abangani nezibopho eziningi, abantu bahlala befuna izindlela zokuphumula nokuziphumuza ezimpilweni zethu ezimatasa. 'Angazi kanjani, kodwa uzongitholela esinye isemishi kungenjalo ngizokusika ubuso ukuze ube nesilevu.

Nizoba nesilevu nonke! 'ukuthi ukudla ukwatapheya kungasiza kuphela ukwehlisa leyo ngcindezi ngokungena ngendlela yokugaya ukudla. Ngokuya kocwaningo olwenziwe yi-University of Adelaide e-Australia, amazinga aphansi e-magnesium angaholela ekucindezelweni yikhanda, ukwethuka, ukuqwasha nokukhathala. Kodwa kunezindaba ezinhle.

Isazi sokusebenza kwengqondo esiqinisekisiwe nesazi sokudla u-Elise Museles utshele u-Elle, 'Ukwatapheya yi-magnesium, isakhi sokulwa nengcindezi. IMagnesium ikusiza ukuthi unciphise ukungezwani futhi ikusize ulale kangcono. Futhi lapho ukhululekile futhi uphumule kahle, maningi amathuba okuthi ube nombono omuhle ngempilo! Ukubhekana nemiphumela yamazinga aphansi amaminerali akufanele kube nzima kakhulu uma ukwatapheya kuyingxenye yokudla kwansuku zonke, njengoba njalo amaphesenti angama-50 amagremu weHass Avocado aqukethe amaphesenti ama-4 wesabelo sakho sansuku zonke esinconyiwe Kungabonakala kungenangqondo ukufaka ukudla okunamafutha amaningi lapho uzama ukunciphisa isisindo, empeleni, ukwatapheya kwaziwa ukuthi kusiza kakhulu ekutholeni isimo.

Njengoba zigcwele izakhi zomzimba ezibalulekile namafutha anempilo, zisiza ekugcineni umuzwa wokusutha ngemuva kokudla. Ocwaningweni lwango-2013, ababambiqhaza babika ukuthi ngemuva kokudla uhhafu wekotapeya, bazizwa besuthi amahora amathathu kuya kwamahlanu, okungaholela ekudleni okuncane kokudla. Isazi sokudla okunomsoco uBeth Warren uchazele u-Elle, “Ngoba ukwatapheya kungamafutha anempilo aphethwe yi-monounsaturated ne-polyunsaturated akwenza uzizwe usuthi.

cannondale scapel ukubuyekeza

Ucwaningo lukhombisa ukuthi uma udliwa ngokulinganisela, unciphisa ukhalo lwakho futhi kube nomthelela kwi-BMI ephansi nesisindo somzimba. Umama wakho uthi amafutha amahle, noma ngabe kusho ukuthini lokho. 'Kunokubanjwa okuncane futhi lelo iqiniso lokuthi ukwatapheya unama-calories amaningi.

Ngenkathi kunezinzuzo, kufanele futhi ukhumbule ukuthi ukudla amanani amakhulu kungaphikisana nokwehlisa isisindo. Ukuya ejimini noma ukuzivocavoca ngaphandle ngaphandle ngokuqinisekile kuyisihluthulelo sempilo enhle nokuphila isikhathi eside. Noma kungukukhuphuka intaba, ukusunduza imingcele ngesishoshovu sePilates, ukugcwala egumbini lokuphumula, noma ukubulala okubucayi, ukuqinisa imisipha kuyadingeka empilweni.

Ngenkathi umuzwa wokuphumelela ngemuva kokuzivocavoca kanzima ungakufaka emafini ayisishiyagalolunye, kungaholela nasekucindezelekeni okukhulu kwemisipha okusalile. Uma ufuna ukusiza umzimba wakho ukuthi ululame ekuzivocavoca umzimba, yiba ne-avocado. Isazi sezemidlalo kwezemidlalo uCynthia Sass utshele i-GQ, 'Isidlo esihle sokuzithokozisa kufanele futhi sibe namafutha amahle, adingekayo ukuze imisipha namalunga kuphole.' Futhi, njengoba sazi, ama-avocado aphansi emafutheni aphilile.

Ngaphezu kwalokho, imisipha idinga ama-amino acid ukuze alulame. Ngokusho kukathisha obhalisile wezokudla kanye nesifo sikashukela uMaureen Eyerman ku-Elle, 'Lesi sithelo esinamanzi siqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile adingekayo ukuze amaprotheni ahlanganiswe kahle, kulungiswe futhi kuvuselelwe imisipha. 'Qhubekani bafana, nibone ukuthi ubaba ukuninakekela kanjani, phela imisipha idinga i-potassium ukuze ilulame kahle, kanti ukwatapheya kungenzeka kube ngama-milligram angama-250 ngokusebenza ngakunye.

Phonsa uhhafu wekotapeya ku-smoothie noma ulayishe izingcezu ezimbalwa ze-omelette yangemva kokuzivocavoca ukusiza ukuvimbela imisipha ebuhlungu. Njengoba izifo zenhliziyo nemithambo yegazi zihamba phambili uma kukhulunywa ngokufuna izimpilo zabantu, ukugcina i-ticker isesimweni se-tip-top kubalulekile. Ngokusho kweCDC, umuntu oyedwa kwabane abafa e-United States kungumphumela wesifo senhliziyo, futhi leso yisibalo esimangazayo.

Isisho esidala sithi i-ounce yokuvimbela ibiza ikhilogremu yokwelapha, futhi ngokulula, i-ounce yomngane wethu wakudala i-avocado ingaqukatha nje uhlobo lokuvikela esiludingayo. 'Ngidla engikudlayo futhi ngifa kanjena indlela engifa ngayo. '' Kuhle lokho ngokumangazayo - kepha futhi kuyisiphukuphuku. Uma kukhulunywa ngempilo yenhliziyo, kusetshenziswa ama-acid abalulekile kuma-avocado.

Njengomkhulumeli we-American Association of Diabetes Educators, uSandra J. Arevalo utshele u-Elle, 'Amafutha anempilo asiza ekugcineni uhlelo lwezinhliziyo oluphilile futhi anciphisa ubungozi bokushaywa unhlangothi, isifo senhliziyo, nezinye izifo zenhliziyo.' Futhi, i-pal yethu endala, i-potassium iyisithako esibalulekile ekugcineni inhliziyo isesimweni esiphezulu.

Abaphenyi bathole ukuthi ukuthatha isabelo sansuku zonke esinconyiwe kungasiza ekuvimbeleni ukubalwa emithanjeni yenhliziyo. I-whopping 364 milligrams ngehafu yenkomishi iqukethe i-avocado potassium eningi kune-abanana! Izipikili ezibuthakathaka nezingaqinile zingaba umthombo wokukhungatheka okungapheli. Abantu bachitha isikhathi esiningi, amandla, ne-moolah beqinisa futhi bavikela izinzipho zabo.

Akukona nje kuphela ukuthi zingabukeka futhi zicasule, izinzipho ezincanyana noma eziqhekekile nazo zingaba iwindi lempilo jikelele kanye nezinkinga zempilo engafanele noma ukushoda kokudla okunempilo. Ngenhlanhla, umngane wethu ukwatapheya unezinye izithako ezidingekayo ukusiza ukugcina izinzipho zakho ziqinile futhi ziphilile. IBiotin, amaminerali ancibilikiswa ngamanzi, ingenye yalezo zinto ezisemqoka zezipikili eziqinile kanti ucwaningo olwenziwe yi-Oregon State University luthole ukuthi ukungabi bikho kwe-biotin kungaholela kuzipikili ezibuthakathaka neziminyene.

Ngenxa yokuthi ukwatapheya uqukethe ama-micrograms amabili kuya kwayisithupha amaminerali ngesithelo ngasinye, angaba okunye kokudla okuhle kakhulu lapho ukuthola amanani adingekayo we-biotin. Wake waqaphela ukuthi amavithamini amaningi athengiswa njengezithako zokudla zombili izinwele nezinzipho? Lokhu kungenxa yokuthi enziwe ngezinto ezifanayo ngakho-ke amavithamini namaminerali amaningi ayadingeka kubo bobabili. Thatha i-biotin.

Uma ungatholi lokhu ngokwanele, kungaholela ekulahlekelweni izinwele nasekulahlekelweni izinwele futhi, isb. izipikili eziphukile, nokwatapheya kusiza nalapha.

Kungaba khona ukukhungatheka okungapheli nobuhlungu bokuthola izingane. Izindleko zokwelashwa zingamangalisa, zengeze kuze kufike ku- $ 17 billion ngonyaka wezezimboni. Alikho ikhambi eliyisimangaliso lokungazali, futhi akekho noyedwa othi ukudla ukwatapheya kuzoxazulula inkinga enzima kangako.

Kepha ukucatshangelwa kokudla kuyaziwa ukusiza ngezinkinga zokuzala kwabesifazane nakwabesilisa. Ucwaningo lwango-2016 olushicilelwe ephephabhukwini i-Nutrients lwathola ukuthi ukwatapheya uqukethe izakhamzimba eziningana ezinconywayo zempilo yokuzala efana ne-folic acid, i-potassium, i-carotenoids, namanye ama-compounds abalulekile. Ngokuya ngalokhu kubuyekezwa, ukwatapheya uhlinzeka ngenqwaba yezakhamzimba ezinenzuzo okuthi, njengokudla okuyisisekelo, kube nomthelela omkhulu ekudleni okunomsoco esigabeni sokuqonda. Kukhona nezindaba ezinhle kunoma ngubani ohamba ngenqubo ye-IVF.

U-Alisa Vitti ongungoti wezokudla utshele i-Parents.com, 'Ucwaningo lukhombisile ukuthi ukusetshenziswa kwesilinganiso esithile samafutha e-monounsaturated ngesimo sikakwatapheya kwande ngesikhathi somjikelezo we-IVF.' izinga lokuphumelela izikhathi ezintathu nohhafu.

Futhi, i-The Sydney Morning Herald ibike ngocwaningo olukhombisa ukuthi abesilisa abathathe ama-d-foods aphezulu ku-vitamin E ne-beta-carotene nabo bakhombise ukwanda kokuzala, okusho ukuthi imibhangqwana ezama ukukhulelwa, inesizathu sokuhlanganyela le avokhado. I-Jeepers Creeper, kubalulekile ukuthi ontanga yakho bahlale bephilile! Abaningi bethu ngokwemvelo balahlekelwa ukubona kwethu okunempilo njengoba sikhula, kepha kunezindlela zokulwa nomthambeka oshelelayo. U-Maureen Eyerman, ongudokotela obhalisiwe wezokudla kanye nesifo sikashukela utshele u-Elle ukuthi i-lutein, i-carotenoid etholakala ku-avocado, ikhuthaza ukubona kahle kwempilo.

Futhi, kuvela ukuthi umzimba ungamunca i-carotenoid, udinga amafutha anempilo, njengalawo akwe-avocado. Kubukeka sengathi isithelo isitolo esisodwa sokumisa ukubona kahle. Ngokusho kocwaningo lwango-2017, i-lutein yenza umsebenzi ophindwe kabili uma kukhulunywa ngombono, njengoba isiza amehlo ukuwabona futhi awahumushe ebuchosheni.Othology kanye nodokotela abahlinzayo eWashington babika ukuthi ukonakala kwe-macular kungenzeka kwiziguli ezingaphezu kweminyaka engama-60 kanye nomuntu oyedwa ngalesi simo unenkinga yokubona izinto ezinemininingwane njengokuphrinta okuhle, ubuso noma izimpawu zomgwaqo. 'Babika nokuthi ukwatapheya kuyasiza ukulwa nalesi sifo ngoba i-lutein iyisithako esibalulekile ekulweni nalesi sifo.

Ibhulogi yakhe ithi, 'Isizathu sokuthi ukwatapheya kukuhle emehlweni akho kungenxa yokuthi siphezulu'. Inani le-lutein eliqukethe. I-ounce elilodwa le-avocado liqukethe ama-micrograms angu-80 we-lutein. Ukudla kwanamuhla nawo wonke amakhemikhali asele efakiwe kungonakalisa uhlelo lokugaya ukudla.

Kuyaziwa ukuthi ukudla ukudla okunempilo kungaholela empilweni enempilo. ', kepha futhi kungaba yisihluthulelo sokukhululeka kokugaya ukudla. INational Institute of Health ilinganisela ukuthi abantu baseMelika abayizigidi ezingama-60 kuya kwezingama-70 banezinkinga zokugaya ukudla.

Yize lokhu kungahlukahluka kakhulu, ibhulogi yaseJohns Hopkins University ithi, 'Ukwatapheya ungukudla okuphezulu okugcwele i-fiber nokudla okubalulekile'. Izakhamzimba ezifana ne-potassium ezikhuthaza ukusebenza okunempilo kokugaya ukudla. Futhi ukudla okuphansi kwe-fructose ngakho-ke mancane amathuba okuthi kubangele igesi negesi.

Futhi, ngokwesifundo sango-2013, ukwatapheya kungaba nomthelela omubi ekudleni okubanga lokhu, okusiza kakhulu uma ubheka izingcezu zikakwatapheya noma i-guacamole inikezwa ngqo kwi-hamburger. Kubonakala njengenhlanganisela yemvelo! Ukwatapheya futhi unefayibha ephezulu, kanti isithelo esisodwa kuphela esingamaphesenti angama-33 kwangu-33 anconyelwa isibonelelo sansuku zonke. I-fiber encibilikayo ku-avocado iyasiza kakhulu ekujwayeleni ukunyakaza kwamathumbu nokusiza ukugcina impilo yamathumbu.

I-World Health Organisation ibika ukuthi umdlavuza ungenye yezimbangela ezivame kakhulu zokufa emhlabeni wonke futhi udlule nemiphefumulo yabantu abangaphezu kwezigidi eziyi-9.6 ngonyaka ka-2018 kuphela. Lesi sifo sidlangile futhi kubonakala sengathi asizukusheshe sidlule.

Akekho umuntu othi ukwatapheya welapha umdlavuza. Kodwa-ke, kunobufakazi bezinzuzo eziningi zokuzifaka ekudleni kwakho. Ukwatapheya unamakhono okuvikela, kanti futhi kutholakale ukuthi kusiza ukunqanda izinhlobo ezithile zomdlavuza ukuthi zingakhuli.

Ucwaningo lwango-2010 lwathola ukuthi ukwatapheya uqukethe ama-carotenoids, asebenza kahle ekunqandeni ukukhula komdlavuza ezinhlotsheni ezithile zomdlavuza ezifana nomdlavuza wendlala yesinye futhi okufaka isandla ekufeni kwamangqamuzana athile omdlavuza njengomdlavuza womlomo nowesisu. Ucwaningo lwango-2015 lwathola ukuthi i-avocatin B, i-lipid etholakala ku-avocado, ingaba yingozi kumaseli athile we-leukemia futhi ngaleyo ndlela isize ukulwa ne-Ngaphezu kwalokho, umbhali wencwadi ethi Thirty Two Ways to Outsmart Cancer, uDkt. Nalini Chilkov weHuffPost leyo oleic acid , amafutha aphambili ukwatapheya, anikela ngokuvikelwa okuphawulekayo emdlavuzeni webele.

Abesifazane abadla ukudla okune-oleic acid ephezulu bakhombisile ukwehla kwamazinga omdlavuza webele. 'Noma isiphi isikhali esikhwameni sethu somdlavuza siyisikhali esibalulekile. Abaphenyi baphawula ukuthi izifo okwake kwathiwa azilapheki futhi zingelapheki zingancishiswa ngokudla. ikakhulukazi ngokungeza ukudla okunomsoco kanye ne-antioxidant.

Ngenxa yokuthi ukwatapheya uhlangabezana nezidingo, abacwaningi bafunde ngemiphumela yokuvimbela nokunciphisa isithelo esinayo ezimeni zemizwa ezinjenge-Alzheimer's, H. ingaba nesifo i-untington nesifo se-parkinson. Ngokuya ngocwaningo lwango-2016 olwenziwe yiHaramaya University, 'Izakhi zomzimba ezahlukahlukene ezikhiqiza ukwatapheya zidlala indima enkulu ekuvikeleni nasekwelapheni izifo ezahlukahlukene ze-neurodegenerative.' Ubudala benza konke okusemandleni ukubhubhisa imizimba yethu Siyabonga unkulunkulu ukwatapheya ugcwele ama-phytochemicals, kufaka phakathi ama-antioxidants anamandla okulwa nawo.

Ucwaningo luthi izinhlanganisela ezikwakwatapheya zingama-antioxidants ayingqayizivele akhetha ukucindezela ukwakheka okunamandla ngakho-ke angakhombisa isithembiso njengama-neuropreventive agents asebenzayo. futhi kukhona okuningi. I-Arthritis Foundation nayo ithi njengoba ukwatapheya kugcwele uvithamini E, ungesinye sezithelo ezihamba phambili zokulwa nokuvuvukala okubonakala ku-osteoarthritis yokuqala. 'Ngakho-ke iqiniso? I-avocado ethe xaxa ku-toast? Izingcezu ze-avocado kusaladi? Bengizokwenza noma kunjalo, noma ngabe bekungenjalo. 'kuhle ngokusigcina siphilile ngezindlela eziningi.

Bheka enye yezindatshana zethu zakamuva lapha! Futhi, izindatshana zohlu eziningi mayelana nezinto zakho eziyintandokazi ziyeza maduze. Bhalisela isiteshi sethu se-YouTube bese ushaya insimbi ukuze ungaphenduli neyodwa.

Ingabe i-avocado iyanciphisa i-cholesterol?

Ukotapeyazingumthombo onamandla wezakhamzimba kanye nama-monounsaturated fatty acids (MUFAs). Ucwaningo luphakamisa ukuthi ukungeza i-ukwatapheyausuku ekudleni okunempilo-inhliziyoUsizongconoAmazinga e-cholesterol e-LDLkubantu abakhuluphele ngokweqile noma abakhuluphele ngokweqile.

Ingabe amanzi okuphuza anciphisa i-cholesterol?

Ngakolunye uhlangothi, i-hydration inciphisa igazi futhi yenze kube lula ngenhliziyo ukuthi ipompe. Igazi elincanyana, elihamba ngokusheshakungasizaumzimba wakho usula i-LDL ngokushesha okukhulu. Ngaphezu kwalokho, kuningi kwe-amanzi angakwazithuthukisa isilinganiso sakho se-metabolic, okungenzekaUsizowehlisa isisindo.Cholesterolayiyonaamanziencibilikayo.Kwangathi 16, 2019

Yisiphi isikhathi esihle sokudla ukwatapheya?

I-CINCINNATI (WKRC) - Akusikho ukudla ovame ukuvuka futhiudle, kepha ungahle uthande ukuqala ukungezaukwatapheyaekudleni kwakho kwasekuseni. Ucwaningo olusha luthi kungenzeka lube yingxenye yesidlo sasekuseni sompetha.23 jul. UDisemba 2019

Ingabe amaqanda ayilungele i-cholesterol?

Inyama yenkukhuamaqandazingumthombo ongabizi wamaprotheni nezinye izakhamzimba. Futhi ngokwemveloi-cholesterol ephezulu. Kepha icholesterolphakathiamaqandakubonakala kungakhulisicholesterolamazinga ngendlela enyecholesterol-ukudla okuqukethe, njengamafutha we-trans namafutha agcwele.

Ingabe ikhofi lehlisa i-cholesterol?

Ikhofi. Indebe yakho yaseJoe ekuseni ingakunikacholesterollinganisa i-jolt engadingeki. Imithombo yezindaba yaseFrance noma iTurkeyikhofiivumela i-cafestol, ephakamisa amazinga we-LDL, noma 'embi,'cholesterol. Kuvezwekuyakwenzafuthi, kepha ukuphaka osayizi kuncane, ngakho-ke kuncane ongakhathazeka ngakho.

Kufanele ungadli nini ukwatapheya?

Ukotapeyazibolile uma zingamakhowe lapho zicindezelwa, zinsundu noma zikhuntile ngaphakathi, futhi zenze ubungqabavu noma iphunga elimuncu.Wenakungenzeka ukwaziukusalvage ingxenye yesithelo uma isaqalaukunsundu ngaphakathi nazo zonke izithelo zibukeka, zinuka, futhi zinambitheka kamnandi.UMar 26 2019

Ingabe kuhle ukudla ukwatapheya uma une-cholesterol ephezulu?

Amafutha aphezulu awasho njalo i-cholesterol engaphezulu. Ngokuya ngocwaningo olushicilelwe yi-American Heart Association, ukudla i-avocado eyodwa ngosuku kungehlisa amazinga akho e-low-density lipoprotein (LDL), eyaziwa nangokuthi yi-cholesterol “embi”.

Ingabe kuhle ukudla ukotapeya owodwa ngosuku?

Ngokuya ngocwaningo olushicilelwe yi-American Heart Association, ukudla i-avocado eyodwa ngosuku kungehlisa amazinga akho e-low-density lipoprotein (LDL), eyaziwa nangokuthi yi-cholesterol “embi”. I-cholesterol eyehlisiwe akuyona ukuphela kwenzuzo engaba khona yokufaka ukwatapheya ekudleni kwakho.

Ziyini izinzuzo zezempilo zikawoyela we-avocado?

Ukwatapheya Ugcwele Ama-Acid okunamafutha anenhliziyo enempilo. Okufingqiwe Ukwatapheya no-avocado oil kuphakeme nge-monounsaturated oleic acid, i-acid enempilo enenhliziyo okukholakala ukuthi ingesinye sezizathu eziyinhloko zezinzuzo zezempilo zamafutha omnqumo.

Eminye Imibuzo Kulesi Sigaba

Izinzuzo zikawoyela we-avocado - ungahlala kanjani

Ngabe uwoyela we-avocado ungcono kuwe kunamafutha omnqumo? Womabili la mafutha azuzisa impilo yenhliziyo ngenxa yokuqukethwe kwawo okufanayo kwe-oleic acid, i-monounsaturated omega-9 fatty acid. Ngokwengeziwe, womabili akhuthaza impilo yesikhumba futhi asize ukwelashwa kwesilonda. Uwoyela we-avocado unephuzu lentuthu eliphakeme ikakhulukazi uma uqhathanisa namafutha omnqumo, ngakho-ke kungakuhle izindlela zokupheka ezishisa kakhulu. 4 нояб. 2019 г.

Izinzuzo zokudla okulungiselelwe - imibuzo nezimpendulo ezibalwe kuhlu

Ingabe ukudla ukudla kwangaphambili kuhle ekunciphiseni isisindo? INGABE UNGEHLULELA NGESISEKELO NGESIDLO? Ukulungiselela ukudla kuyindlela elula futhi elula yokulandelela ukudla kwakho. Kungakhathaliseki ukuthi ufuna ukuhlala kude nokudla okucutshungulwe ngokweqile futhi udle okunempilo ukwakha imisipha, ukunciphisa umzimba, noma umane uzizwe ungcono, ukudla okulungiselelwe ukudla kuwumqondo omuhle.

Izinzuzo zezempilo ze-hummus - indlela yokuphatha

Ingabe i-hummus fattening noma ikulungele? IHummus ngokwemvelo inamafutha amahle ngenxa yenzalo yayo yesame kanye nokuqukethwe kwamafutha omnqumo, cishe ne-1 tbsp (30g) equkethe u-8g wamafutha angagcotshwanga. IHummus incane kuma-carbohydrate futhi futhi iwumthombo omuhle ngokwanele wamaprotheni asezitshalweni nefayibha. 16 авг. 2018 г.

Izinzuzo zama-smoothies aluhlaza - uxazulula kanjani

Ingabe kulungile ukuphuza i-smoothie eluhlaza nsuku zonke? Ama-smoothies aluhlaza ayindlela enhle yokuthola izithelo nemifino enginconywayo yansuku zonke. Nginenkinga yokudla okwanele usuku lonke, kepha ngikwazi ukukuqeda kalula njengesiphuzo. I-smoothie eluhlaza empeleni inomsoco, kepha ukudla okuqukethe ama-smoothies aluhlaza kuphela (noma yikuphi ukudla okukodwa) akunampilo. 4 нояб. 2015 г.

Izinzuzo zokuphrinta - izixazululo ezintsha

Yini i-sprints eyenzela umzimba wakho? Ukuphrinta kungenye yezivivinyo eziqhuma kakhulu ongazenza. Kuwukuzivocavoca umzimba okuphelele, okuphelele komzimba - kubhekiswe ku-butt, okhalweni, imisipha, ama-quads, amankonyane kanye ne-abs - okwakha imisipha emide, enciphile. Eqinisweni, abasubathi abaningi abangochwepheshe bafaka ama-sprints kuqeqesho lwabo ngaleso sizathu.

Izinzuzo ze-ginger - ireferensi ephelele

Ingabe kuphephile ukuphuza itiye lejinja nsuku zonke? Itiye likajinja alibonakali linemiphumela emibi kakhulu. Okokuqala, kungaba nzima ukuphuza itiye ngokwanele ukuze uziveze kunoma yini ecasulayo noma eyingozi. Ngokuvamile, awufuni ukudla ngaphezu kuka-4 amagremu kajinja ngosuku - yizinkomishi ezimbalwa impela lezo!