6 Matipi Ekudzikisa Akaipa Cholesterol

Zvemukati

• 1. Rovedza muviri nguva dzose
• 2. Wedzera fiber kudya
• 3. Inwa tii nhema zuva nezuva
• 4. Sarudza mafuta ane hutano
• 5. Idya gariki yakawanda
• 6. Inwa muto wemaplantplant
• Onawo vhidhiyo nemazano ese kubva kune wezvehutano, kubatsira kurwisa yakakwira cholesterol:

Triglycerides uye yakaipa cholesterol, inozivikanwawo seLDL, ndiwo manyuko makuru emafuta anotenderera muropa. Naizvozvo, kana kuwanda kwecholesterol muropa kwakanyanya, iine LDL kukosha kwe130 mg / dL kana zvimwe, zvinogona kukonzera kuvhara kweropa, kuwedzera njodzi yehosha yemoyo yakadai seBP, infarction uye kunyange, Stroke .

Muvanhu vazhinji, yakakwira cholesterol mazinga anokonzerwa nechikafu chakazara mumafuta akazara uye ehydrogenated uye mararamiro ehupenyu, saka shanduko dziri nyore mumisi yezuva nezuva zvakakosha kudzikisa cholesterol.

1. Rovedza muviri nguva dzose

Kudzidzira kweaerobic sekushambira, kumhanya, kufamba, mvura maekisesaizi kana kuchovha bhasikoro, ndiyo sarudzo dzakanakisa kudzikisa cholesterol yakaipa muropa uye, nekudaro, iwe unofanirwa kuzviita kanokwana maminitsi makumi matatu, katatu pasvondo, kana kuti kuve nemhedzisiro, kurovedza muviri zuva nezuva. Ona kuti ndeapi maaerobic maekisesaizi ekuita pamba.

Mumwe anofanirwa kuyedza kuita maekisesaizi akawanda kunze sezvinobvira, kuti agamuchire mwenje wezuva uyo, muuwandu hwakaringana unobatsira muviri kubvisa cholesterol, kudzikisa mwero wayo.

2. Wedzera fiber kudya

Kudya kune zvekudya zvakapfuma mune yakasungunuka faibha, senge oat furawa uye bran, bhari uye bhinzi, zvinobatsira kupinza yakawandisa cholesterol mumatumbo uye kuibvisa kubva mumuviri. Iwe unofanirwa zvakare kudya kanenge kanosvika mishanu servings yemiriwo mitsva nemichero pazuva, senge maapuro, mapichisi, mabhanana, bhinzi dzegirinhi kana sipinashi, ayo zvakare akakwirira kwazvo mu fiber. Ona zvimwe zvekudya zvine fiber.

3. Inwa tii nhema zuva nezuva

Dema tii ine mune ayo marongero theine, ayo akafanana ne caffeine uye, nekudaro, anobatsira kurwisa mafuta emuviri mabara, saka ingonwa makapu matatu pazuva. Nekudaro, vakadzi vane pamuviri nevanhu vane zvirambidzo zvekurapa pane caffeine havafanirwe kushandisa iyi tii. Dzidza zvese zvakanakira tii tii.

4. Sarudza mafuta ane hutano

Mafuta akaguta, aripo muhotela, bhekoni kana bologna uye mafuta ane hydrogenated, aripo mumargarine, mafuta enguruve uye chikafu chakawanda chakagadzirwa, simudza mwero weLDL cholesterol. Nekudaro, mafuta ane hutano, senge monounsaturated mafuta mune yakawedzera mhandara mafuta omuorivhi uye omega-3 fatty acids, inoderedza yakaipa cholesterol uye inowedzera yakanaka cholesterol.

Nekudaro, munhu anofanirwa kugara achisarudzira imwe yemhandara yemafuta emuorivhi yekubika kana yekumwaya saradhi semuenzaniso uye munhu anofanirwa kudya kanenge kamwe chete kwezuva dhayeti yechikafu chakapfuma mu omega-3, senge hove, nzungu uye mbeu yeflakisi. Ona zvimwe omega-3 chikafu chakapfuma.

5. Idya gariki yakawanda

Garlic, kuwedzera kune kudzikisa huwandu hweLDL cholesterol, inowedzerawo huwandu hweHDL cholesterol, inova cholesterol yakanaka. Rimwe clove regariki pazuva rinowanzo kwana kubatsira kudzora mwero wecholesterol. Ona zvimwe nezve mabhenefiti egariki.

6. Inwa muto wemaplantplant

Muto wesiraplant mushonga wakanaka kwazvo wepamba wecholesterol yakawanda, ine zvine huwandu hweiyo antioxidant zvinhu, kunyanya paganda. Naizvozvo, haifanire kubviswa kana uchigadzira muto. Heano maitiro ekugadzira iyi muto.

Iwe unogona zvakare kudya eggplant mune dzimwe nzira, ingave yakabikwa kana yakagochwa, kune yakakura yekudzivirira mhedzisiro pachiropa kana zvakare kushandisa eggplant mumacapsule.

Onawo vhidhiyo nemazano ese kubva kune wezvehutano, kubatsira kurwisa yakakwira cholesterol: