11 Cholesterol-Rage Abinci

Wadatacce

• Rasa cholesterol, ba dandano ba
• Albasa mai zaki, mai wari
• Cizon, yaƙar tafarnuwa
• Babban naman kaza
• A madalla avocado
• Barkono mai karfi
• Salsa, pico de gallo, da ƙari
• 'Ya'yan itace masu dandano
• Aww kwaya!
• Yin amfani da hankali
• Kiyaye shi sabo
• Informationarin bayani

Rasa cholesterol, ba dandano ba

Shin likitan ku ya gaya muku cewa kuna buƙatar rage ƙwayar cholesterol? Wuri na farko da za'a duba shine farantin ka. Idan kun saba da cin hamburgers masu daɗaɗa da soyayyen kaza, tunanin cin ƙoshin lafiya ba zai yi kira ba. Amma ya zama ba lallai bane ku sadaukar da dandano don kyawawan halaye na ci.

Albasa mai zaki, mai wari

Wani kwanan nan ya nuna cewa wani muhimmin fili wanda aka samo a cikin albasa, quercetin, yana taimakawa ƙananan cholesterol a cikin beraye waɗanda ake ciyar da mai mai mai mai yawa. Albasa na iya taka rawa wajen hana kumburi da taurin jijiyoyi, wanda hakan na iya zama da amfani ga mutanen da ke da yawan cholesterol.

Yi ƙoƙarin jefa jajayen albasa a cikin salatin mai daɗi, ƙara farin albasa a burger na lambu, ko ninka albasa mai leda a cikin farin omelet mai ƙwai.

Tukwici: Wuya kan zobban albasa. Ba zaɓaɓɓu ba ne na mai karɓar cholesterol.

Cizon, yaƙar tafarnuwa

Binciken 2016 na karatu akan tafarnuwa ya yanke shawarar cewa tafarnuwa na da damar rage yawan cholesterol har zuwa miligram 30 a kowane mai yanke (mg / dL).

Gwada gwada dumama dukkan tafarnuwa a cikin man zaitun har sai sun yi laushi, kuma yi amfani da su azaman yadawa akan abincin da ka samu mara daɗi. Tafarnuwa tana da dandano fiye da mai, kuma yana da lafiya sosai - musamman don rage cholesterol.

Babban naman kaza

Nazarin 2016 a cikin binciken ya gano cewa yawan cin naman kaza a cikin beraye yana da alamun tasirin rage cholesterol. Wannan yana tabbatar da karatun farko tare da irin wannan sakamakon.

Kodayake naman kaza shiitake ya kasance batun yawancin bincike, wasu nau'ikan iri daban-daban da ake samu a cikin babban kanti ko a kasuwar manomin ku na gida suma ana tunanin zasu taimaka wajan rage cholesterol.

A madalla avocado

Nazarin 2016 na 10 nazarin akan avocados ya nuna ƙara avocado a cikin abincin zai iya rage yawan cholesterol, ƙananan ƙananan lipoproteins (aka bad cholesterol), da triglycerides. Maballin kamar yana cikin lafiyayyun nau'ikan kitsen da aka samo a cikin wannan ɗan itacen.

Avocado yana da kyau ta kansa tare da matattarar lemun tsami. Hakanan zaka iya amfani da ikon albasa tare da avocado ta hanyar yin guacamole.

Barkono mai karfi

Babu wani abu da ke samun jini (ta hanya mai kyau) kamar zafi daga barkono. A cikin kaftin, wani fili wanda aka samo shi a cikin barkono mai zafi, na iya taka rawa wajen rage ƙwarin jijiyoyin jiki, kiba, hawan jini, da kuma barazanar bugun jini.

Ko kuna yin miya, salatin, ko wani abu dabam, barkono na iya cin abinci tare da ɗan yaji. Idan kun kasance m game da abinci mai yaji, gwada barkono mai kararrawa don farawa. Daga can, zaku iya yin aiki sama da sikelin zafi yadda kuke so.

Salsa, pico de gallo, da ƙari

Ka manta game da mayo ko ketchup. Fita wuka mai dafa abincinka ka fara sara. A jujjuya sabbin tumatir, albasa, tafarnuwa, cilantro, da sauran sinadaran da ke da lafiyar zuciya don sabbin tsoma da ke kara lafiyar jiki.

Yi hankali da salsa da aka siya, wanda galibi yana cikin sodium. Kila iya buƙatar kulawa da abincin sodium sosai idan kuna da cututtukan zuciya ko hawan jini.

'Ya'yan itace masu dandano

Kayan lambu ba kawai abinci bane mai kyau ga zuciyar ka. Akwai 'ya'yan itace ma! Ba wai kawai 'ya'yan itatuwa cike da bitamin da dandano ba, amma yawancinsu ma suna da wadatar polyphenols. Waɗannan abubuwa ne masu tushen tsire-tsire waɗanda aka yi imanin suna da kyakkyawar rawa a cikin cututtukan zuciya da ciwon sukari. Wasu daga waɗannan mahimman fruitsa importantan itace sune:

• apples
• Citrus
• mangos
• plums
• pears
• inabi
• 'ya'yan itace

Sanya fruita fruitan itacen asamentan asa complean itace azaman cin abincinku, ko more shi azaman abun ciye-ciye mai sauƙi. Kada ku ji tsoro don ƙirƙirar. Shin kun taba gwada mango salsa? Wannan salsa mai sauƙin aiki yana aiki da kyau azaman gefen kwano ko musanya shi don mayo akan sandwich.

Aww kwaya!

Lokaci don wasu mawuyacin hali! Makarantar Kiwon Lafiya ta Harvard ta ce abinci mai cike da ƙwayoyi na iya rage ƙwayar cholesterol da haɗarin kamuwa da cututtukan zuciya. Hakanan yana nuna cewa cin goro a kai a kai yana saukar da haɗarin mutuwa daga ciwon sukari, cututtuka, da cutar huhu.

Hakan yayi kyau, amma dandano da yanayin kwaya sun fi jan hankali. Jeka nau'in da ba shi da tushe don kauce wa yawan sodium. Almonds, walnuts, da pistachios suna da kyau don ciye-ciye da sauƙin daɗawa cikin salat, hatsi, yogurt, da kayan gasa.

Yin amfani da hankali

Idan kuna ƙoƙarin cin abinci mai ƙoshin lafiya, abincin da ba ku ci ba na iya zama mahimmanci kamar waɗanda kuke yi. Baya ga kara yawan wadannan abubuwan rage-cholesterol da lafiyar zuciya cikin abincinku, ya kamata ku bar abinci kamar jan nama. (Yi haƙuri, amma ba za ku iya bugun pico de gallo a kan hamburger mai fam 4 kuma ku kira shi mai lafiya ba.) Koyaya, zaku iya jin daɗin naman mara kauri kamar turkey, kaza, da kifi.

Kiyaye shi sabo

Hanya mafi sauki da zaka tantance ko abinci mai kyau ne ga zuciyar ka shine ka tambayi kanka shin sabo ne. Wannan yana nufin zaɓar sabbin kayan abinci akan abincin da suka zo cikin kwalba, jakunkuna, da kuma kwalaye. Hakanan zaka iya buƙatar yin hankali da gishiri yayin kallon cholesterol. Yawancin abinci da aka sarrafa da aka tallata su a matsayin masu lafiya suna da yawan sodium, wanda zai iya zama mummunan ga zuciyar ku.

Informationarin bayani

Jin yunwa don ƙarin maye gurbin abubuwan maye na zuciya? Kuna iya samun su anan. Bincika Cibiyar Koyon Kiwon Lafiya ta Highline don ƙarin koyo game da kula da kanku da waɗanda kuke so.