4 Matipi Ekuwedzera Akanaka Cholesterol

Zvemukati

• 1. Rovedza muviri nguva dzose
• 2. Iva nechikafu chakakwana
• 3. Dzivisa kunwa zvinwiwa zvinodhaka
• 4. Bvunza chiremba wezvemwoyo
• Ona kuti chikafu chinofanira kunge chakaita sei kudzora cholesterol nekuona vhidhiyo:

Kuchengetedza huwandu hwakanaka hwecholesterol, inonziwo HDL, pamusoro pe60 mg / dL kwakakosha kudzikisa njodzi yezvirwere zvemoyo, senge atherosclerosis, chirwere chemwoyo uye sitiroko, nekuti kunyangwe kana cholesterol yakaipa iri pamwero wenguva dzose, kuve necholesterol yakaderera kunowedzera njodzi yematambudziko aya.

Nekudaro, kuwedzera HDL cholesterol mwero muropa, nzira ina dzakakosha ndedzekuti:

1. Rovedza muviri nguva dzose

Kurovedza muviri kweaerobic sekufamba, kumhanya, kushambira kana kuchovha bhasikoro ndiwo sarudzo dzakanakisa dzekuwedzera huwandu hwecholesterol muropa. Inokurudzirwa kuita kanenge 30 maminetsi ekurovedza muviri katatu pasvondo kana, kuti uwedzere kugadzirisa zvabuda, 1 awa rekurovedza muviri zuva rega rega.

Munguva yekurovedza muviri, kurova kwemoyo wako kunofanira kuramba kwakakwira uye kufema kwako kuchimhanyisa, ndosaka ivo avo vanofamba zvakanyanya uye vachiratidzika sevane hupenyu hunoshanda, vanodawo kutsaura yakatarwa nguva yekuita chiitiko chemuviri nekusimbisa muviri zvakanyanya Ona kuti ndeapi maekisesaizi akanyanya ekuderedza cholesterol yakaipa uye kuwedzera cholesterol yakanaka pa: Zvakanakisa kurovedza muviri kuti uderedze huremu.

2. Iva nechikafu chakakwana

Kudya huwandu hwakakwana hwemafuta kwakanakira kuchengetedza cholesterol mukutarisa, uye dzimwe nzira dzekudya dzekuwedzera HDL ndeidzi:

• Idya chikafu chine omega 3, senge sardines, trout, cod uye tuna;
• Idya miriwo yemasikati uye yemanheru;
• Sarudza zvekudya zvese, senge chingwa, makuki uye mupunga wakasviba;
• Shandisa michero miviri pazuva, kunyanya ne peel uye bagasse;
• Idya manyuko akanaka emafuta, senge maorivhi, maorivhi, avocado, furakisi, chia, nzungu, chestnuts uye mbeu yezuva.

Pamusoro pezvo, zvakakoshawo kuti usadye chikafu chakagadzirwa neshuga nemafuta, soseji, soseji, bhekoni, mabhisikiti akaomeswa, chikafu chakaomeswa nechando, chikafu chinokurumidza, zvinwiwa uye majusi akagadzirira kunwa. Ona mimwe mishonga yekumba kudzikisa cholesterol.

3. Dzivisa kunwa zvinwiwa zvinodhaka

Kunyanyisa kunwa zvinwiwa zvinodhaka kunowedzera cholesterol yakaipa uye kunoderedza cholesterol yakanaka, mukuwedzera kuunza akawanda macalorie mune chikafu uye uchifarira kuwedzera uremu.

Nekudaro, kunwa kwedosi doro pazuva kunogona kubatsira kuwedzera mwero weHDL muropa, asi mhedzisiro iyi inongowanikwa chete kana kunwa kwacho kusiri kukuru kudarika 2 doses pazuva. Kunyangwe izvi, avo vasina tsika yekunwa zvinwiwa havafanirwe kutanga kunwa kuitira kudzora cholesterol nekuti kune dzimwe nzira dzakachengeteka dzekuwedzera cholesterol yakanaka, senge kuburikidza nekudya uye kurovedza muviri. Tsvaga kuti imarii yekushandisa yemhando imwe neimwe yedoro.

4. Bvunza chiremba wezvemwoyo

Nyanzvi yezvemwoyo inofanirwa kutsvaga kunyanya muzviitiko zvekurema, kudya kwakashata uye nhoroondo yezvirwere zvemoyo mumhuri, sezvo hunhu uhwu hunotungamira kune njodzi huru yekuve nematambudziko emoyo uye kutenderera kwakashata.

Zvinoenderana nezvakabuda mukuyedzwa, chiremba anogona kuratidza mishonga inogona kuwedzera cholesterol yeHDL, tsika inowanzo shandiswa kana cholesterol yakaipa yanyanya, nekuti kana cholesterol yakanaka chete yakaderera, kushandiswa kwemishonga hakuwanzo kukosha.

Uye zvakare, mimwe mishonga yakadai seBromazepam neAlprazolam inogona kudzikisa kuwanda kweiyo HDL cholesterol muropa nekuda kwekukanganisa, saka zvakafanira kuti uve nemiedzo uye utaure nachiremba nezve mukana wekuchinja mushonga weumwe unoita kwete kukuvadza cholesterol mazinga.

Ona kuti chikafu chinofanira kunge chakaita sei kudzora cholesterol nekuona vhidhiyo: