Cholesterol-inoderedza mishonga yekumba uye mabikirwo
Zvemukati
- Mishonga yekumba yakanakisa kudzikisa cholesterol
- Mapepa ekudzikisa cholesterol
- 1. Kirisiti yekotapeya
- 2. Shirakiti pepakeki neflakisi
- 3. Lettuce saladi ine karoti uye ndimu
- 4. Bhinzi dzakasungwa bhinzi soya
- 5. Bhuruni mupunga nemacarrots
Kuti udzikise cholesterol nemishonga yekumba zvakakosha kupa chikafu kune zvakapfuma mu omegas 3 uye 6 uye faibha, sezvo ivo vachibatsira kudzora kunwa kwemafuta nekusimudzira kudzora kwecholesterol mazinga. Izvo zvakakosha kuti mishonga yekumba ishandiswe senzira yekubatsira kurapwa kunoratidzwa nachiremba.
Cholesterol chinhu chine mafuta, chena, chisina hwema chisingaonekwe kana kucherechedzwa mukuravira kwechikafu. Mhando huru dzecholesterol yakanaka cholesterol (HDL) iyo inofanira kunge iri pamusoro pe60 mg / dL uye yakaipa cholesterol (LDL), iyo inofanira kunge iri pazasi pe130 mg / dL. Kuchengeta ropa cholesterol cholesterol kukosha kwakadzikama kwakakosha kuti uone kushanda kwakakodzera kwehormone system uye kudzivirira chirwere chemoyo, senge kurwisa kwemoyo uye sitiroko. Dzidza zvakawanda nezve marudzi echolesterol.
Mishonga yekumba yakanakisa kudzikisa cholesterol
Mishonga yekumba inobatsira kubatsira kudzora mwero wecholesterol muropa nekuti iwo ane zvivakwa zvinofambisa kukwirisa kweHDL uye zvinoderedza kunwa kweLDL, nekudaro kunatsiridza yakazara cholesterol. Mimwe mienzaniso ndeiyi:
| Batsirwa | Kushandisa sei | |
| Artichoke | Inodzivirira chiropa uye inoderedza kuwanda kwecholesterol yakaipa. | Bika mumvura kwemaminetsi manomwe wozodya. |
| Mbeu yeflakisi | Iyo ine tambo uye omega 3 na6 iyo kana ichinyura muura inorwisa yakaipa cholesterol. | Wedzera 1 punipuni yembeu yefilakisi kumasobho, masaladi, yogati, muto, mukaka kana smoothie. |
| Shiraplipi tincture | Iine tambo dzinofarira kubviswa kwecholesterol mudutu. | Isa zvidimbu zvina zveyipukisi ganda rakadzika muduri rezviyo kwemazuva gumi. Wobva waomesa nepepa firita uye tora 1 chipunu (chekofi) chechikamu chemvura chakasanganiswa muhafu yegirazi remvura, kaviri pazuva. |
| Yerba mate Tea | Iine zvivakwa zvinodzikisa kuiswa kwemafuta kubva muchikafu. | Bika 1 litre yemvura ine 3 mashupuni shamwari, simbisa uye tora mukati mezuva. |
| Fenugreek Tea | Mbeu dzayo dzinobatsira kudzikisa cholesterol yeropa. | Bira 1 mukombe wemvura ne 1 kikapu chembeu yefenugreek kwemaminitsi mashanu. Tora kudziya. |
Kunyangwe zvichiratidzwa kuti zvinodzora cholesterol, iyi mishonga yemumba haisi kutsiva chikafu, kurovedza muviri uye mishonga inoratidzirwa nachiremba wemoyo, asi iwo akanakisa mafomu ekurapa anowirirana.
Kugona kudzikisa cholesterol yakaipa, zvinokurudzirwa kutevedzera kudya kunovaka muviri, kunwa chete mafuta akanaka senge maorivhi, maorivhi, makotapeya nenzungu, uye kusanganisa chikafu chine mafuta anokuvadza muviri, senge iwo aripo mukugadziriswa uye zvakagadziriswa chikafu. Zano rakanaka nderekutarisa huwandu hwemafuta pane chekudya chikafu uye kurongedza kuti uone kana zvakachengeteka kudya kana kwete.
Tarisa vhidhiyo inotevera kuti udzidze nezve mimwe mishonga yekumba inokurudzirwa:
Mapepa ekudzikisa cholesterol
Aya mabikirwo inzira huru dzekudzikisa cholesterol, ichiva sarudzo huru yekudya kune hutano uye kwakaringana.
1. Kirisiti yekotapeya
Kirisiki yekotapeya yakazara nemafuta ane hutano uye antioxidants, iyo inobatsira kudzora yakaipa cholesterol. Kugadzira iyi kirimu, ingo rova mu blender 1 avocado yakaibva ine 100 mL yemukaka wakaomeswa uye unotapira kuravira.
2. Shirakiti pepakeki neflakisi
Shiraplant ine zvinhu zvinoshanda zvinobatsira kuyera cholesterol uye triglycerides, nepo flaxseed yakafuma mu omegas 3 uye 6 uye zvakare inogadzira chingamu mudumbu ichiwedzera kugutisa mhedzisiro yekudya, zvichibatsira mukurema kwekurema.
Kugadzira pancake batter, ingo rova mu blender 1 kapu yemukaka wakasviba, 1 mukombe weupfu hwese hwegorosi, 1 zai, 1/4 mukombe wemafuta emuorivhi, munyu uye oregano. Ipapo, iwe unogona kuita kuzadza kwepancake, uye kune izvo, iwe unofanirwa kukwenya 1 eggplant uye 1 shredded chicken zamu uye mwaka wekuravira. Imwe sarudzo ndeyekuchekesa eggplant uye kubika nezvinonhuwira senge nyowani gariki, munyu, hanyanisi, ndimu uye curry.
3. Lettuce saladi ine karoti uye ndimu
Lettuce saladhi ine karoti uye ndimu inobatsira kudzikisa cholesterol nekuti ine mafuta mashoma. Kuti uite izvi, isa lettuce yakachekwa, grated mbishi karoti, akachekwa hanyanisi mumudziyo uye mwaka ne1 yakadzvanywa ndimu uye mavhavha mashoma egariki nyowani.
4. Bhinzi dzakasungwa bhinzi soya
Green soya mupodhi ine maoflavones anobatsira kudzikisa cholesterol, yakaderera mumafuta uye mhando ye soy protein yakafanana zvikuru neiyo yenyama, nemukana wekusava necholesterol, inodarika mune mamwe mapuroteni emuriwo.
Kugadzira sauteed yakasvibirira soya, zvinokurudzirwa kubika iyo yakasvibirira soy mumvura uye mushure mekunyorova, mwaka nesoya muto, vhiniga uye ginger upfu.
5. Bhuruni mupunga nemacarrots
Mupunga weBrown uine makarotsi ane hupfumi hwakawanda hunofarira kubviswa kwemafuta mamorekuru netsvina, kuwedzera kune B mavitamini, zvicherwa senge zinc, selenium, mhangura uye manganese pamwe nephytochemicals ine antioxidant chiito. Rutivi rwekunze rwemupunga wakasviba une oryzanol, chinhu chinozivikanwa kudzivirira uye kudzora chirwere chemwoyo.
Kugadzira mupunga wakasviba nemacarrots, ingo sunga mupunga wakasviba negariki, hanyanisi uye munyu uyezve wedzera mvura uye makarotsi akachekwa
Ona rumwe ruzivo nezve chii chekudya kudzikisa cholesterol nekuona inotevera vhidhiyo:
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