San abin da ke da kyau cholesterol

Wadatacce

• Yadda ake kara kwalastara mai kyau

Kyakkyawan cholesterol shine HDL, saboda haka ana bada shawara cewa ya kasance cikin jini tare da ƙimomi mafi girma fiye da 40 mg / dl don tabbatar da lafiya, ga maza da mata. Samun matakin ƙarancin mai ƙarancin mai ƙarancin abu mai kyau kamar yadda yake da mummunan matakin ƙwayar cholesterol, saboda akwai ƙaruwa mai yawa a cikin damar da ke tattare da cututtukan zuciya kamar na zuciya.

Sabili da haka, duk lokacin da gwajin jini ya nuna cewa kyakkyawan cholesterol ya yi ƙaranci, ya kamata a daidaita abincin ta hanyar shan yawancin abinci mai ƙanshi mai kyau don ƙara matakansa. Babu iyakar darajar HDL, kuma mafi girma shine mafi kyau.

Yadda ake kara kwalastara mai kyau

Waɗanda ke da ƙimar ƙimar ƙananan ƙwayoyin cuta ya kamata su bi abinci mai ƙarancin sukari da mai, kuma su yi motsa jiki, a cikin iyakokin su. Don haɓaka matakan HDL a cikin jiki yana bada shawarar cin abinci kamar:

• Man zaitun; mai na kayan lambu kamar canola, sunflower, masara ko ridi;
• Almani; avocado; gyada;
• Peas; cuku tofu; garin waken soya da waken soya.

Wadannan abinci sune ingantattun hanyoyin samun kitse mai kyau, wanda ke taimakawa wajen kiyaye lafiya, amma bai isa kawai a kara HDL ba, ya zama dole a rage LDL don haka bai kamata aci abinci mai dauke da kitse mara kyau kamar su ciye-ciye, soyayyen abinci, abubuwan sha da kuma abinci mai sauri. Kari akan haka, don kona kitse mai yawa da ƙananan LDL cholesterol, ku ma kuna buƙatar motsa jiki a kai a kai.

Yakamata ayi wasan motsa jiki a dakin motsa jiki ko kuma a asibitin shan magani domin mutane masu yawan cholesterol suna buƙatar a yi musu jagora sosai don rage haɗarin haɗarin zuciya da jijiyoyin jini yayin motsa jiki. Sabili da haka, idan mutumin yana son fara tafiya, ya kamata ya kawo kamfani koyaushe kuma kada ya yi tafiya a cikin lokutan mafi zafi na rana, a wuraren da ke da ƙazantar ƙazanta kuma ba fiye da minti 30 ba. Manufa ita ce farawa a hankali don jiki ya iya daidaitawa.

Koyi komai game da cholesterol a cikin bidiyo mai zuwa: