Ngati mukuganiza momwe mungachepetsere cholesterol mwachibadwa, simungadziwe momwe adyo amapindulira mafuta m'thupi lanu.
Garlic ( Allium sativum ) ndi chomera chogwirizana kwambiri ndi leek ndi anyezi. Zomwe zimadziwika kuti ndizokoma, zimatchulidwanso kuti "dothi lophwanyika." Garlic ili ndi njira zosiyanasiyana zothandiza. Ndizodziwika bwino chifukwa cha kukoma kwake zomwe zimaphatikizapo zakudya zosiyanasiyana.
Kuwonjezera apo, adyo ali ndi mankhwala allicin, omwe asonyezedwa kuti aphe mabakiteriya ndi bowa ndi kuchepetsa matenda enaake obisala. Zimathandizanso kuchepetsa kutaya magazi. Koma chidwi chodziwika kwambiri cha adyo chomwe chasandulika m'zaka zaposachedwapa ndizofunikira kuthandiza kuchepetsa mafuta a kolesterolini.
Kodi Garlic Mukugwiradi Ntchito?
Garlic ndi imodzi mwa zowonjezera zowonjezera zowonjezera zitsamba zomwe zimagwiritsidwa ntchito pochepetsa mafuta a kolesterolini. Kafukufuku wambiri wa zinyama ndi anthu amasonyeza kuti adyo akhoza kuchepetsa makilogalamu. Muzofukufuku zambiri zomwe zinapangitsa zotsatira za kuchepetsa mafuta m'thupi, pafupifupi theka la gramu kapena galamu imodzi ya adyo idadyedwa tsiku. Kuwonjezera apo, zinkawoneka kuti adyoyo inachepetsa makilogalamu onse a kolesterol ndi triglyceride mpaka 20 mg / dL mwa anthu. Chotupalasi cha LDL ("choipa" cha ma cholesterol) chinadzichepetsa kwambiri (ngati kulibe) pamene cholesterol cha HDL (" cholesterol " chabwino) sichinakhudzidwe ndi kayendedwe ka adyo.
Malingaliro otsika kwa kolesterolini ya adyo amawoneka kuti akudalira pa mlingo. Ndikokuti, adyo wochulukirapo, mumatsitsa cholesterol. Paziwerengero zochepa zomwe zimawoneka za zotsatira za nthawi yaitali za kolesterolini, zikuwoneka kuti chotsitsalasi-kuchepetsa mphamvu ya adyo kungakhale kanthawi chabe.
Kuwonjezera apo, pali kutsutsana kwa mtundu wina (ufa, chotupitsa, mafuta, piritsi, yaiwisi) ya adyo ndizochepetsera cholesterol. Kafukufuku wina amasonyeza kuti ufa wa adyo ukhoza kukhala ndi allicin ochepa, omwe amagwiritsa ntchito adyo. Izi, nawonso, zimakhalabe pansi pa mkangano.
Ndikofunika kuzindikira kuti maphunzirowa akutsutsana kwambiri. Ngakhale pali maphunziro ochuluka omwe amatsimikizira kuti adyo imathandiza kuchepetsa makasitomala, palinso maphunziro ena omwe amatsutsana ndi izi, kutsutsana ndi adyo sikuthandiza kuthetsa mafuta m'thupi. Choncho, mpaka maphunziro ena apangidwa, adyo sangakhale yabwino kwa inu ngati mukudalira kokha kuti muchepetse cholesterol yanu.
Kodi Ndiyenera Kudziwa Chiyani Zokhudza Kudya Garlic?
Kafukufuku ambiri omwe adawona kuti adyolo ya kolesteroliti ikugwira bwino ntchito kuyambira 500 mpaka 1000 mg ya adyo mu phunziro lawo. Kukonzekera kwa adyo kumasiyanasiyana kwambiri, kuchokera ku ufa womwe umagwiritsidwa ntchito m'mapiritsi kuti adyole yaiwisi yogwiritsidwa ntchito kuphika. Mlingo umene umatchulidwa kwambiri ndi imodzi mwa magawo awiri a adyo yaiwisi pa tsiku kapena 300 milligrams a zouma adyo papepala.
- Onetsetsani kuti mumauza wothandizira zaumoyo wanu kuti mukugwiritsa ntchito mavitamini kuti muchepetse cholesterol yanu, chifukwa angagwirizane ndi matenda ena omwe mumalandira, kuphatikizapo saquinavir, mankhwala omwe amagwiritsidwa ntchito pochiza HIV.
- Chochititsa chidwi kwambiri pambali ya adyo ndi kukhalapo kwake kosalekeza, phokoso lapadera lomwe liripo pa mpweya ndi thupi lanu. Kukonzekera kwamalonda ena kungadzitamande chifukwa chotsika mbaliyi, koma muyenera kudziwa kuti zotsatirazi sizingatheke.
- Kuonjezera apo, ngati mutenga mtundu uliwonse wa magazi ochepa thupi (antiticoagulants ngati Coumadin (warfarin) kapena opaleshoni yofulumira, musadye adyo musanafunse wothandizira zaumoyo wanu chifukwa izi zikhoza kuchepetsa mphamvu yanu yophimba magazi anu.
- Ngakhale kulibe malire odziwa momwe adyo mungathe kudya tsiku, maphunziro ena asonyeza kuti adyo wochuluka (pamwamba pa 0.25 g / kg wolemera thupi) akhoza kuvulaza chiwindi. Mwachitsanzo, ngati mutayesa mapaundi 150, izi zingakhale zofanana ndi kudya magalamu 70 a adyo patsiku. Izi zidzakhala zofanana ndi kudya 18 cloves wa adyo kapena kutenga mapiritsi oposa 100 ogulitsa (1 piritsi limodzi ndi 400 mg).
Mawu Ochokera
Kafukufuku wa adyo wa cholesterol amasonyeza zotsatira zosiyanasiyana. Pochepetsa matenda anu a mtima, muyenera kugwiritsa ntchito njira zosiyanasiyana zodyera komanso zokhudzana ndi moyo wanu ndikukambirana za mankhwala ndi dokotala wanu. Ndithudi, ngati mumakonda adyo, izi zikhoza kukhala zabwino zokondwera nazo zokhala ndi zamasamba, zamasamba, ndi mapuloteni owonda.
> Zotsatira:
> Eilat-Adar S, Sinai T, Yosefy C, Henkin Y. Zakudya Zakudya za Kupewa Matenda a Mtima. Mavitamini . 2013; 5 (9): 3646-3683. lembani: 10.3390 / nu5093646.
> Garlic. Pulogalamu ya National Complementary and Integrative Health. https://nccih.nih.gov/health/garlic/ataglance.htm.
> Huang J, Frohlich J, Ignaszewski AP. Zotsatira za Kusintha kwa Zakudya ndi Zakudya Zam'thupi pa Mbiri ya Lipid. Magazini ya Canadian Journal of Cardiology. 2011; 27 (4): 488-505.
> Yak JS, Kim JY, Paek JE, et al. Nkhumba ya Garlic Kuyambitsa ndi Zowopsa Kwambiri: Meta-Kufufuza kwa Machitidwe Otsitsimutsidwa Othandizira Odwala. Kafufuzidwe ndi Kuchita Zakudya Zabwino . 2014; 8 (6): 644-654. do: 10.4162 / nrp.2014.8.6.644.