Maganin rage cholesterol na gida

Wadatacce

• 1. Guava mai laushi tare da hatsi
• 2. Ruwan tumatir
• 3. Ruwan lemu tare da eggplant
• 4. Red shayi
• Nasihu game da Kwalastaral

Maganin gida don rage mummunan cholesterol, LDL, ana yin sa ne ta hanyar cin abinci mai wadataccen fiber, omega-3 da antioxidants, saboda suna taimakawa rage matakan LDL da ke yawo a cikin jini da ƙara matakan HDL, wanda yake da kyau cholesterol. Bugu da kari, don rage cholesterol yana da muhimmanci a guji cin abincin da aka sarrafa, mai wadatar kitse da sukari da kuma motsa jiki a kai a kai.

Anan akwai wasu girke-girke musamman da aka nuna musamman don taimakawa sarrafa cholesterol, amma hakan baya maye gurbin magungunan da likitan ya nuna, kasancewar kawai ƙarin halitta ne.

1. Guava mai laushi tare da hatsi

Kyakkyawan maganin gida don rage cholesterol da sauri kuma a dabi'ance shine aƙalla sau 3 a sati gilashin bitamin guava tare da hatsi saboda yana da wadataccen antioxidants da zaren da ke karɓar kitse daga abinci, saboda haka yana rage adadin cholesterol da ke shiga jinin.

Sinadaran

• 125g na yogurt na fili;
• 2 jan guavas;
• 1 tablespoon na hatsi;
• zaki dandana.

Yanayin shiri

Ki daka kayan hadin a cikin markade, zaki dandana ku sha wannan bitamin na guava a kalla sau 3 a sati.

Guava sanannen sananne ne saboda aikin zawo wanda ke taimakawa wajen yaƙar gudawa, amma, zaren da ke cikin oats yana da akasin hakan kuma saboda haka wannan bitamin bai kamata ya kamo hanji ba.

2. Ruwan tumatir

Ruwan tumatir yana da wadataccen potassium, kasancewar yana da mahimmanci don aiki mai kyau na zuciya, yayin da yake aiki a cikin watsawar motsin zuciyar mutum da kuma jigilar abubuwan gina jiki cikin ƙwayoyin. Tumatir kuma yana da wadataccen sinadarin lycopene, na halitta wanda yake rage mummunar cholesterol, wanda hakan ke rage barazanar kamuwa da cututtukan zuciya da kuma cutar sankara.

Sinadaran

• 3 tumatir;
• 150 ml na ruwa;
• 1 tsunkule na gishiri da kuma wani na barkono barkono;
• 1 bay leaf ko Basil.

Yanayin shiri

Duka duka kayan hadin yayi kyau sosai a markadasu sannan a dauka. Hakanan za'a iya shan wannan ruwan tumatir a sanyaya.

Yana da kyau a sha kimanin raka'a 3 zuwa 4 na tumatir a kowace rana, saboda a samu biyan bukatar yau da kullun na lycopene, wanda yake kusan 35 mg / day. Sabili da haka, ana nuna yawan amfani da tumatir a cikin salatin, miya, miya da kuma cikin ruwan 'ya'yan itace.

A kula: Saboda yana da wadataccen potassium, yakamata masu shan tumatir su kasance daidai gwargwado ga wadanda ke fama da matsalar gazawar koda koda kuma wadanda ke fama da cututtukan ciki ko gyambon ciki, tunda tumatir din na da guba.

3. Ruwan lemu tare da eggplant

Wannan ruwan yana taimaka wajan rage yawan cholesterol haka kuma a cikin tsarin rage nauyi saboda rage damuwa da ke faruwa a kwayoyin halitta.

Sinadaran:

• Lemu 2;
• ruwan 'ya'yan itace na rabin lemun tsami;
• 1 kwaya.

Yanayin shiri:

Don shirya ruwan 'ya'yan itacen na eggplant, kawai sanya eggplant 1 tare da bawo a cikin abun hawan sannan a buga da ruwan lemu 2, a kara ruwa kadan da rabin lemun tsami. Bayan haka, zaki dandana, ki tace a gaba.

4. Red shayi

Amfanin jan shayi ga cholesterol ya samu ne saboda samuwar sinadarin antioxidants wanda ke taimakawa wajen rage yawan cholesterol mara kyau, yana hana toshewar jijiyoyi da jijiyoyin jini. Red shayi shima yana karfafa garkuwar jiki, yana taimakawa rage nauyi, rage rage ci, yana taimakawa kawarda kitse mai yawa kuma yana da aikin koshi, yana da amfani ga sarrafa abinci kuma, sabili da haka, ana nuna shi ga waɗanda suke so su rasa nauyi.

Sinadaran

• 1 lita na ruwa;
• 2 karamin cokali.

Yanayin shiri

Tafasa lita 1 na ruwa sannan a kara jan karamin cokali 2, a nitse tsawon minti 10. Ki tace ki sha kofi 3 kullum.

Ana samun jan shayi a cikin shagunan abinci da manyan kantuna, ana iya siyar dashi a cikin nau'in hatsi nan take, buhuhunan shayi da aka shirya ko ma yankakken ganye.

Nasihu game da Kwalastaral

Don sarrafa cholesterol har yanzu yana da mahimmanci a sami abinci mai ƙarancin mai da motsa jiki na yau da kullun, tun da yawan cholesterol, idan ba a kula da shi ba, yana ƙara haɗarin kamuwa da ciwon zuciya, bugun jini ko thrombosis. Ta wannan hanyar, matakai 5 don sarrafa cholesterol sun haɗa da:

1. Yi 1h na motsa jiki na jiki sau 3 a mako: kamar yin iyo, saurin tafiya, gudu, na'urar motsa jiki, keke ko motsawar ruwa na taimakawa wajen rage mummunar cholesterol da kara kyastarol mai kyau, ban da kara yaduwar jini, hana hana kitse a jijiyoyin;
2. Sha kusan kofi uku na yerba abokin shayi a rana:yana da abubuwan kare sinadarin antioxidant, yana rage mummunar cholesterol, ban da hana shayewar cholesterol a cikin karamar hanji;
3. Consumptionara yawan cin abinci mai wadataccen omega 3, kamar kifin kifi, walnuts, hake, tuna ko chia tsaba: omega 3 yana taimakawa wajen rage mummunan cholesterol da hana rufin jini;
4. Guji cin mai ko abinci mai zaki: kamar su cookies, naman alade, mai, kukis, ice cream, kayan ciye-ciye, cakulan, pizza, waina, abincin da aka sarrafa, biredi, margarine, soyayyen abinci ko tsiran alade, alal misali, saboda suna ƙaruwa da mummunan cholesterol a cikin jini kuma suna hanzarta samuwar mai alamu da toshewar jijiyoyin jini;
5. Shan ruwan inabi mai ruwan shunayya a kan komai a ciki:jan innabi yana da resveratrol, wanda shine maganin antioxidant kuma yana taimakawa rage matakan cholesterol mara kyau a cikin jini.

Baya ga wadannan matakan don sarrafa cholesterol, yana da matukar muhimmanci a sha magungunan cholesterol wadanda likitanka ya rubuta a kowace rana don kar a rage matakan cholesterol na jini.

Koyaya, zaɓar waɗannan magungunan gida wata hanya ce don haɓaka kulawa da kula da ƙwayar cholesterol a cikin wata hanya ta lafiya da lafiya wacce bata shayar da shan magungunan da likitan zuciya ya nuna, amma zai iya rage adadin kuma har ma da buƙatar shan magunguna tare da lokacin.

Duba wadannan da sauran dabaru dan rage cholesterol a cikin wannan bidiyo mai zuwa: