Nasiha 4 domin Kara Kyakkyawan Kwalastara

Wadatacce

• 1. Motsa jiki a kai a kai
• 2. Samun wadataccen abinci
• 3. Guji yawan shan giya
• 4. Nemi likitan zuciyar
• Dubi irin abincin da yakamata ya zama kamar yadda ake sarrafa cholesterol ta kallon bidiyo:

Kula da matakan cholesterol mai kyau, wanda ake kira HDL, sama da 60 mg / dL yana da mahimmanci don rage haɗarin cututtukan zuciya, kamar atherosclerosis, bugun zuciya da bugun jini, saboda koda lokacin da mummunan cholesterol yake a matakan yau da kullun, samun ƙananan ƙwayoyin cuta yana da haɗari na waɗannan rikitarwa.

Don haka, don haɓaka matakan cholesterol na HDL a cikin jini, mahimman dabaru 4 sune:

1. Motsa jiki a kai a kai

Motsa jiki kamar motsa jiki, gudu, ninkaya ko hawan keke sune mafi kyawun zaɓuɓɓuka don haɓaka matakan kyakkyawan ƙwayar cholesterol a cikin jini. An ba da shawarar yin aƙalla mintina 30 na motsa jiki sau 3 a mako ko, don ƙara inganta sakamakon, awa 1 na motsa jiki kowace rana.

Yayin motsa jiki, bugun zuciyarka ya kamata ya kasance mai tsayi kuma numfashinka yana dan motsawa, shi yasa ma wadanda suke tafiya da yawa kuma da alama suna da rayuwa sosai, suma suna bukatar ware wani lokaci na musamman don yin motsa jiki da kuma tilastawa jiki karfi. Dubi waɗanne ne mafi kyawun motsa jiki don rage ƙwayar cholesterol mara kyau da ƙara ƙwanƙwasa ƙwayar mai kyau a: Mafi kyawun motsa jiki don rage nauyi.

2. Samun wadataccen abinci

Yin amfani da adadin kitsen da ya dace shi ne ya dace a ci gaba da lura da yawan cholesterol a ciki, kuma wasu dabarun cin abinci don kara HDL sune:

• Ku ci abinci tare da omega 3, kamar su sardines, trout, cod da tuna;
• Yi amfani da kayan lambu don abincin rana da abincin dare;
• Fi son abinci gaba ɗaya, kamar su burodi, da kukis da kuma shinkafar ruwan kasa;
• Cinye fruitsa fruitsa fruitsa fruitsa aƙalla 2 kowace rana, zai fi dacewa da bawo da bagasse;
• Ku ci abinci mai kyau, irin su zaitun, man zaitun, avocado, flaxseed, chia, gyada, kirji da 'ya'yan sunflower.

Bugu da ƙari, yana da mahimmanci a guji sarrafa abinci mai ƙoshin mai yalwar sukari da mai, kamar su tsiran alade, tsiran alade, naman alade, biskit mai cike da abinci, daskararren abinci, abinci mai sauri, abubuwan sha mai laushi da ruwan inabi masu shirye-shirye. Duba wasu magungunan gida don rage cholesterol.

3. Guji yawan shan giya

Yawan shan giya yana karawa cholesterol mara kyau kuma yana rage yawan cholesterol mai kyau, ban da kawo karin adadin kuzari a cikin abinci da kuma kara samun nauyi.

Koyaya, yawan amfani da ƙananan ƙwayoyi na giya a kowace rana na iya taimakawa wajen ƙara matakan HDL a cikin jini, amma ana samun wannan sakamakon ne kawai idan shan ɗin bai fi na 2 ƙwayoyi a kowace rana ba. Duk da wannan, wadanda ba su da halin shan giya kada su fara shan ruwa domin kula da cholesterol saboda akwai wasu hanyoyin da ba su da kariya don kara kyastarol mai kyau, kamar ta hanyar abinci da motsa jiki. Gano yadda za a ci kowane irin giya.

4. Nemi likitan zuciyar

Yakamata a nemi likitan zuciyar musamman a cikin yanayin kiba, rashin cin abinci mara kyau da tarihin cututtukan zuciya a cikin iyali, saboda waɗannan halaye suna haifar da babban haɗarin samun matsalolin zuciya da gurɓataccen yanayi.

Dangane da sakamakon gwajin, likita na iya nuna magungunan da za su iya kara yawan HDL cholesterol, aikin da yawanci ana amfani da shi lokacin da mummunan cholesterol ya yi yawa, saboda lokacin da kyakkyawan cholesterol kawai ya yi kadan, amfani da magunguna ba koyaushe ya zama dole ba.

Bugu da kari, wasu magunguna kamar su Bromazepam da Alprazolam na iya rage karfin sinadarin HDL cholesterol a cikin jini saboda wata illa, don haka ya zama dole a yi gwaje-gwaje a kuma yi magana da likita game da yiwuwar canza magungunan ga wani wanda ke yi bazai cutar da matakan cholesterol ba.

Dubi irin abincin da yakamata ya zama kamar yadda ake sarrafa cholesterol ta kallon bidiyo: