Tukwici 6 don Rage mummunan Cholesterol

Wadatacce

• 1. Yi motsa jiki a kai a kai
• 2. Kara yawan amfani da fiber
• 3. Shan bakar shayi a kullum
• 4. Fifita lafiyayyen mai
• 5. Yawan cin tafarnuwa
• 6. Sha romon eggplant
• Duba kuma bidiyon tare da duk shawarwari daga masaninmu na abinci, don taimakawa yaƙi da babban cholesterol:

Triglycerides da mummunan cholesterol, wanda aka fi sani da LDL, sune manyan hanyoyin samun mai da ke yawo a cikin jini. Sabili da haka, lokacin da adadin cholesterol a cikin jini ya yi yawa sosai, tare da ƙimar LDL na 130 mg / dL ko fiye, zai iya haifar da toshewar jijiyoyin jini, yana ƙara haɗarin kamuwa da cututtukan zuciya kamar su hawan jini, infarction har ma, Stroke .

A mafi yawancin mutane, yawan matakan cholesterol saboda cin abinci mai wadataccen abinci mai ƙoshin ƙoshin lafiya da salon rayuwa, saboda haka sauƙaƙan canje-canje a cikin al'adun yau da kullun suna da mahimmanci don rage cholesterol.

1. Yi motsa jiki a kai a kai

Ayyukan motsa jiki kamar iyo, gudu, tafiya, motsa jiki ko motsa jiki, sune mafi kyawun zaɓuɓɓuka don rage mummunan cholesterol a cikin jini kuma, sabili da haka, ya kamata kuyi aƙalla minti 30, sau 3 a mako, ko don samun sakamako mafi kyau, motsa jiki kowace rana. Duba wadanne irin motsa jiki sukeyi a gida.

Ya kamata mutum yayi ƙoƙari ya motsa jiki a waje kamar yadda ya yiwu, don karɓar ɗan hasken rana wanda, cikin adadi mai kyau yana taimakawa jiki don kawar da ƙwayar cholesterol, rage matakansa.

2. Kara yawan amfani da fiber

Abinci tare da abinci mai wadataccen fiber mai narkewa, kamar su oat flour da bran, sha'ir da kuma legumes, yana taimaka wajan karɓar ƙwayar cholesterol da yawa a cikin hanji da kuma kawar da shi daga jiki. Hakanan ya kamata ku ci aƙalla kusan sau biyar na sabbin kayan lambu da 'ya'yan itatuwa a rana, kamar su apples, peaches, ayaba, koren wake ko alayyafo, waɗanda suma suna da fiber sosai. Dubi ƙarin abinci mai wadataccen fiber.

3. Shan bakar shayi a kullum

Baƙin shayi yana cikin sinadarin abincin, wanda yake kama da maganin kafeyin kuma, sabili da haka, yana taimakawa wajen yaƙar alamomin mai mai jiki, don haka kawai a sha kofi uku a rana. Koyaya, mata masu juna biyu da mutanen da ke da hani na likita akan maganin kafeyin bai kamata suyi amfani da wannan shayin ba. Koyi duk fa'idodin baƙin shayi.

4. Fifita lafiyayyen mai

Fats mai daɗi, wanda ake samu a cikin man shanu, naman alade ko bologna da mai, wanda yake a cikin sinadarin margarine, man alade da abinci da yawa, suna ɗaga matakan LDL cholesterol. Koyaya, lafiyayyen mai, kamar su kitse mai ƙamshi a cikin ƙarin zaitun zaitun da omega-3 fatty acid, suna rage mummunan cholesterol kuma suna ƙara yawan kwalastaral mai kyau.

Don haka, ya kamata mutum koyaushe ya zaɓi ƙarin zaitun na zaitun don dafa abinci ko don salatin alal misali misali kuma mutum ya ci aƙalla kashi ɗaya cikin ɗari na abinci mai wadataccen omega-3, kamar kifi, goro da tsaba na flaxseed. Duba ƙarin abinci mai wadataccen omega-3.

5. Yawan cin tafarnuwa

Tafarnuwa, ban da rage matakan LDL cholesterol, hakanan yana kara matakan HDL cholesterol, wanda shine kyakkyawan cholesterol. Daya tafarnuwa tafarnuwa a rana yawanci ya isa ya taimaka wajen daidaita matakan cholesterol. Duba ƙarin game da amfanin tafarnuwa.

6. Sha romon eggplant

Ruwan ruwan 'eggplant' kyakkyawan magani ne na gida don yawan cholesterol, wanda ya kunshi babban abun cikin sinadarin antioxidant, musamman a fata. Sabili da haka, baza'a cire shi lokacin shirya ruwan 'ya'yan itace ba. Ga yadda ake yin wannan ruwan.

Hakanan zaka iya cin ɗanɗano a wasu hanyoyi, ko an dafa shi ko soyayyen, don samun babbar kariya ga hanta ko kuma amfani da ƙwanƙwara a cikin kawunansu.

Duba kuma bidiyon tare da duk shawarwari daga masaninmu na abinci, don taimakawa yaƙi da babban cholesterol: