Magungunan rage cholesterol da girke-girke

Wadatacce

• Mafi kyawun maganin gida don rage cholesterol
• Recipes don rage cholesterol
• 1. Avocado cream
• 2. Gwanin eggplant tare da flaxseed
• 3. Salatin salatin tare da karas da lemun tsami
• 4. Braised koren waken soya
• 5. Brown shinkafa tare da karas

Don rage cholesterol tare da magungunan gida yana da mahimmanci a ba da fifiko ga abinci mai wadataccen omegas 3 da 6 da fiber, domin suna taimakawa wajen rage shan kitse da kuma inganta tsarin matakan cholesterol. Yana da mahimmanci ayi amfani da magungunan gida azaman hanya don dacewa da maganin da likita ya nuna.

Kwalastaral abu ne mai ƙiba, fari, mai ƙanshi wanda ba za'a iya gani ko tsinkayen sa a cikin ɗanɗanar abinci ba. Babban nau'in cholesterol sune kyakkyawan cholesterol (HDL) wanda dole ne ya kasance sama da 60 mg / dL da mummunan cholesterol (LDL), wanda dole ne ya zama ƙasa da 130 mg / dL. Kula da ƙididdigar ƙwayar cholesterol a cikin jini yana da mahimmanci don tabbatar da ingantaccen aiki na tsarin hormonal da kuma hana cututtukan zuciya da jijiyoyin jini, kamar ciwon zuciya da bugun jini. Ara koyo game da nau'ikan nau'ikan cholesterol.

Mafi kyawun maganin gida don rage cholesterol

Magungunan gida suna da amfani don taimakawa sarrafa matakin cholesterol a cikin jini saboda suna da kaddarorin da ke sauƙaƙa ɗagawar HDL da rage shayar LDL, don haka inganta ƙwanƙwasar ƙwayar cuta. Wasu misalai sune:

Duk da cewa an nuna su don sarrafa cholesterol, waɗannan magungunan gida ba su maye gurbin cin abinci, motsa jiki da magungunan da likitan zuciya ya nuna ba, amma suna da kyawawan hanyoyin magance warkewa.

Don samun damar rage mummunan cholesterol, ana ba da shawarar a bi da abinci mai ƙoshin lafiya, ana cin kyawawan ƙwayoyi masu yawa kamar su man zaitun, zaitun, avocados da goro, sannan ban da abinci mai ƙoshin mai lahani ga jiki, kamar waɗanda suke cikin sarrafawa da abincin da aka sarrafa Dabara mai kyau ita ce lura da yawan kitsen da ke jikin tambarin abinci da marufi don tantance ko lafiya na ci ko a'a.

Dubi bidiyo mai zuwa don koyo game da sauran magungunan gida da aka ba da shawara:

Recipes don rage cholesterol

Wadannan girke-girke sune manyan dabaru don rage cholesterol, kasancewa babban zaɓi don lafiya da daidaitaccen abinci.

1. Avocado cream

Avocado cream yana da wadataccen abinci mai kyau da kuma antioxidants, wanda ke taimakawa wajen rage mummunan cholesterol. Don yin wannan kirim, kawai a daka shi a cikin blender avocado 1 cikakke tare da 100 mL na madara maras kyau da ɗanɗano don ɗanɗano.

2. Gwanin eggplant tare da flaxseed

Eggplant yana da kaddarorin aiki wadanda ke taimakawa wajen daidaita cholesterol da triglycerides, yayin da flaxseed yana da wadataccen omegas 3 da 6 kuma yana haifar da danko a cikin ciki yana tsawaita ciwar abincin, yana taimakawa cikin tsarin rage nauyi.

Don yin dunƙen burodin, kawai a buga a cikin madara kofi ɗaya na madara mai ƙyama, kofi ɗaya na garin alkama duka, kwai 1, 1/4 kofin man zaitun, gishiri da oregano. Bayan haka, zaku iya yin abun cike wainar cincin, kuma don haka, dole ne kuyi daɗaɗɗen eggplant 1 da nono da yankakken kaji guda ɗaya da dandano. Wani zabin kuma shine yankakken eggplant da gasa da kayan kamshi kamar tafarnuwa sabo, gishiri, albasa, lemon tsami da curry.

3. Salatin salatin tare da karas da lemun tsami

Salatin salad tare da karas da lemun tsami yana taimakawa wajen rage cholesterol saboda yana da kayan mai mai kadan. Don yin wannan, sanya yankakken letas, grated raw karas, yankakken albasa a cikin kwandon sai a dafa shi da lemun tsami guda 1 da cloan 'yan tolo na sabon tafarnuwa.

4. Braised koren waken soya

Green waken soya a cikin kwafsa yana dauke da isoflavones wanda ke taimakawa rage cholesterol, yana da karancin mai kuma ingancin furotin na waken yana kama da na nama, tare da fa'idar rashin dauke da cholesterol, ta zarce a cikin dukkan sauran sunadarai na kayan lambu.

Don yin koren waken soya, ana ba da shawarar a dafa koren waken soya a cikin ruwa kuma bayan taushi, sai a sha miya tare da waken soya, vinegar da ginger powder.

5. Brown shinkafa tare da karas

Ruwan shinkafa tare da karas suna da wadataccen zaren da ke ba da damar kawar da ƙwayoyin ƙwayoyin rai ta hanyar fece, ban da bitamin na B, ma'adanai kamar zinc, selenium, jan ƙarfe da kuma manganese da kuma abubuwan da ke samar da abinci mai guba tare da aikin antioxidant. Launin shinkafar waje mai launin ruwan kasa ya ƙunshi oryzanol, wani abu da aka sani don hanawa da sarrafa cututtukan zuciya.

Don yin shinkafar ruwan kasa tare da karas, a sauƙaƙe a dafa shinkafa da tafarnuwa, albasa da gishiri sannan a ɗora ruwa da karas.

Duba ƙarin bayani kan abin da za ku ci don rage ƙwayar cholesterol ta kallon bidiyo mai zuwa: