6 shayin rage cholesterol

Wadatacce

• 1. Shayi Artichoke
• 6. Jan Shayi
• Sauran shawarwari na rage yawan cholesterol

Hanya mafi kyawu don rage cholesterol ita ce shan shayin da aka yi da tsire-tsire masu magani a rana wanda ke taimakawa gurɓata jiki kuma yana da kaddarorin hypoglycemic da ke taimakawa wajen rage matakan cholesterol na jini, kamar su shayin atishoki da kuma shayi na abokin shayi.

Yana da mahimmanci a ɗauki waɗannan shayin a ƙarƙashin jagorancin likita kuma kada su maye gurbin maganin da aka ba da shawarar, kasancewa hanya ce kawai don haɓaka abinci don rage ƙwayar cholesterol, wanda ya kamata ya kasance mai ƙanshi a cikin kitse da sukari, ban da yin motsa jiki a kai a kai .

1. Shayi Artichoke

Green shayi yana da wadataccen abinci a cikin catechins, flavonoids da sauran mahaukatan da suke da sinadarin antioxidant wanda ke taimakawa wajen rage matakan mummunan cholesterol, LDL, da triglycerides a cikin jini.

Yadda ake shirya da ɗauka: tablespoara babban cokali ɗaya na koren shayi a cikin mili 240 na ruwan zãfi kuma bari ya tsaya na kimanin minti 10. Iri da abin sha dumi har kofi 4 a rana tsakanin abinci.

Contraindications: wannan shayi bai kamata a sha yayin ciki ko shayarwa ba, ta mutanen da ke da rashin bacci, gastritis, ulcers da hauhawar jini, saboda yana dauke da maganin kafeyin. Bugu da kari, ya kamata a guji mutanen da ke shan maganin hana yaduwar jini da kuma wadanda ke da cutar ta hypothyroidism.

6. Jan Shayi

Red shayi, wanda ake kira pu-er, ban da wadata a cikin antioxidants, yana kuma ƙunshe da wani fili da ake kira theobromine, wanda ke ƙaruwa da zafin ciki, ta hanyar najasa, na cholesterol kuma yana inganta canje-canje a cikin ƙoshin mai. Ara koyo game da jan shayi da fa'idodinsa.

Yadda ake shirya da ɗauka: tafasa ruwa lita 1, a zuba cokali 2 na jan shayi a rufe na minti 10. Sannan a tace a sha kofi uku a rana.

Contraindications: wannan shayi bai kamata mata masu ciki ko masu shayarwa su sha shi ba, ta mutanen da ke da rashin bacci, gastritis, reflux na gastroesophageal, hauhawar jini ko matsalolin zuciya, tunda yana da maganin kafeyin.

Sauran shawarwari na rage yawan cholesterol

Baya ga shayi, yana da mahimmanci a canza wasu halaye da salon rayuwa, kamar su:

• Yi motsa jiki, kamar tafiya, gudu, keke ko iyo, misali, na mintina 45 kimanin sau 3 zuwa 4 a mako;
• Rage yawan amfani da mai da abincin da ke ƙunshe, kamar su man shanu, margarine, soyayyen abinci, cuku mai laushi, alade, cuku mai tsami, biredi, mayonnaise, da sauransu;
• Rage yawan amfani da sukari da abincin da ke cikinsu;
• Consumptionara yawan ƙwayoyi masu kyau, mai wadataccen omega-3 da wadataccen mai, kamar kifin kifi, avocado, goro, tsaba, man zaitun da flaxseed;
• Kara yawan amfani da fiber, shayar da abinci sau 3 zuwa 5 na 'ya'yan itatuwa da kayan marmari a kowace rana, wanda ke taimakawa wajen rage shan kitse a matakin hanji, yana fifita rage matakan cholesterol;
• Sha ruwan 'ya'yan itacen eggplant tare da lemu yin azumi, saboda yana da babbar antioxidant wanda ke fifita kawar da kitse da ke cikin jini.

Duba ƙarin game da abin da za a dakatar da cin abinci saboda ƙwayar cholesterol a cikin bidiyo mai zuwa: