8 mafi kyawun ruwan cholesterol

Wadatacce

• 1. Ruwan Inabi
• 2. Ruwan lemu tare da eggplant
• 3. Ruwan guava
• 4. Ruwan kankana
• 5. Ruwan rumman
• 6. Ruwan Apple
• 7. Ruwan tumatir
• 8. Ruwan abarba
• Yadda ake rage cholesterol

Fruita Naturalan itace na excellenta Naturalan itace ƙawaye masu kyau don taimakawa ƙananan ƙwayar cholesterol, LDL, da rage haɗarin cutar cututtukan zuciya, muddin yana tare da lafiyayyen abinci mai kyau.

Yayan ruwan da suka fi dacewa don sarrafa ƙwayar cholesterol ya kamata a shirya su da sabbin fruitsa fruitsan itace da bawo kuma ya fi dacewa a sha su nan da nan bayan shiri saboda wannan kulawar tana ba da tabbacin yawancin abubuwan gina jiki.

Don tabbatar da cewa yawan narkar da cholesterol a cikin jini ya ragu, ban da shan 1 daga cikin ruwan na tsawon watanni 3, yana da muhimmanci a rage cin abinci mai dauke da kitse da abinci da aka sarrafa, ban da yin wasu nau'ikan motsa jiki don a kalla sau 3 a sati na tsawon minti 30 zuwa 60.

Mafi kyawun juices don taimakawa wajen sarrafa cholesterol na jini sune:

1. Ruwan Inabi

Ruwan inabi yana da resveratrol, wanda shine kwayar halitta wacce ke da antioxidant, anti-inflammatory da antiplatelet Properties, hana LDL oxidation da kuma hana canje-canje a matakan cholesterol.

Yadda ake yin: Beat a cikin wani gilashi 1 na inabin inabi mai shuɗi tare da gilashin 1/2 na ruwa, iri da ɗanɗano don ɗanɗano.

2. Ruwan lemu tare da eggplant

Ruwan lemu tare da eggplant shima babban zaɓi ne don sarrafa cholesterol, wannan saboda wannan ruwan yana da wadataccen zaren narkewa, antioxidants, polyphenols da saponins, wanda ke taimakawa rage LDL cholesterol.

Yadda ake yin: Beat a blender 1 eggplant (200g) tare da bawo + 200 ml na ruwan lemun tsami mai tsami, zaki dandana.

3. Ruwan guava

Guava 'ya'yan itace ne mai cike da pectin da zaren narkewa wanda ke taimakawa sarrafa matakan cholesterol, hana hawan LDL da tarawar sa a cikin tasoshin. Bugu da kari, sinadarin guava na taimakawa wajen rage shan cholesterol a cikin hanji kuma abin da ba a sha ba an kawar da shi ta hanyar najasar.

Yadda ake yin: Beat a blender 4 jan guavas tare da bawo + ruwan lemon tsami 1 + gilashin ruwa 1. Iri da zaki dandana.

4. Ruwan kankana

Ruwan kankana ya kunshi sinadarin lycopene, arginine da citrulline waxanda suke maganin antioxidants waxanda ke kare jijiyoyi daga lalacewa daga LDL cholesterol, ban da rage kasadar samuwar kitse.

Yadda ake yin: Sanya yanka kankana guda 2 a cikin injin markade ka ringa bugawa har sai yayi laushi. Dadi a dandano sannan a sha.

5. Ruwan rumman

Ruman yana da sinadarin phenolic tare da aikin anti-inflammatory wanda ke hana samar da sinadarin nitric wanda yake da hannu a karuwar cholesterol.

Yadda ake yin: Beat a cikin blender ɓangaren litattafan rumman 2, tare da tsaba, tare da gilashin ruwa 1 da daɗin ɗanɗano.

6. Ruwan Apple

Tuffa tana da wadata a cikin fiber, bitamin C da kuma mahaɗan phenolic waɗanda ke taimakawa wajen rage shawan hanta ta hanta, ana kawar da ita a cikin najasar, don haka rage LDL cholesterol da duka cholesterol.

Yadda ake yin: Ki daka a cikin 'ya'yan apples gala guda biyu, tare da bawon + gilashin ruwa 1 sai ku ɗanɗana ku ɗanɗana ko ku wuce 1 gaba ɗaya ta cikin apple ɗin ku sha romonku bayan haka.

7. Ruwan tumatir

Ruwan tumatir yana da wadataccen sinadarin potassium, wanda ke aiwatar da yaduwar jijiyoyin zuciya da kuma jigilar abubuwan gina jiki cikin kwayoyin halitta, sannan kuma yana da wadatar sinadarin lycopene, wanda ke rage mummunar cholesterol.

Yadda ake yin: Buga tumatir da aka rianƙasasshe 3asa 3 a cikin injinan, 150 ml na ruwa da kuma dandano da gishiri, barkono barkono da ganyen bay.

8. Ruwan abarba

Ruwan abarba yana da wadataccen fiber mai narkewa da bitamin C, wanda ke taimakawa wajen sarrafa matakan cholesterol da kuma hana alluna masu ƙyalli a cikin tasoshin.

Yadda ake yin: Beat a cikin abun yanka 3 na abarba mai kauri tare da gilashin ruwa 1 da zaki da dandano.

Yadda ake rage cholesterol

Don rage cholesterol na LDL da inganta matakan duka da HDL cholesterol, ban da cinye ɗayan waɗannan ruwan, yana da muhimmanci a bi jagorancin likitan baya ga bin wadataccen abinci, rage cin mai mai mai da abinci, a cikin ƙari don yin wasu nau'ikan motsa jiki a kalla sau 3 a mako. Ya kamata a yi atisayen na kusan awa 1 kuma ya isa su kara yawan bugun zuciya, wanda ke haifar da asarar nauyi.

Lokacin da yawan cholesterol ya yi yawa sosai, sama da 200 mg / dL ko lokacin da babu canji ga ƙimomi bayan watanni 3 na cin abinci da motsa jiki, likitan zuciyar zai iya ba da magani don kula da ƙwayar cholesterol, amma amfani da shi kuma baya fitar da buƙatar abinci da motsa jiki don hana abubuwa kamar ciwon zuciya ko bugun jini, misali.

Duba cikin bidiyon da ke ƙasa abin da za ku ci don rage ƙwayar cholesterol: