Kumba cholesterol-kudzikisa kurapwa

Zvemukati

• 1. Guava smoothie ine oats
• 2. Muto wetomatisi
• 3. Orange muto pamwe eggplant
• 4. Red tea
• Cholesterol Kudzora Matipi

Kurapa kwepamba kudzikisa cholesterol yakaipa, LDL, kunoitwa kuburikidza nekudyiwa kwezvikafu zvakapfuma mu fiber, omega-3 uye antioxidants, sezvo ivo vachibatsira kudzikisa mwero weLDL inotenderera muropa uye kuwedzera mazinga eHDL, izvo zvakanaka cholesterol. Uye zvakare, kudzikisa cholesterol kwakakosha kudzivirira kudyiwa kwezvikafu zvakagadzirwa, zvakapfuma mumafuta neshuga uye kujairira kurovedza muviri nguva dzose.

Heano mamwe mabikirwo anoratidzwa zvakanyanya kubatsira kudzora cholesterol, asi izvo hazvitsiure mishonga inoratidzwa nachiremba, uchingova wekuwedzera wekuwedzera.

1. Guava smoothie ine oats

Mushonga wakanakisa wepamba kudzikisa cholesterol nekukasira uye kutora kanokwana katatu pasvondo girazi revhavha vhitamini ine oats nekuti yakafuma mune antioxidants uye tambo dzinotora mafuta kubva muchikafu, zvichideredza huwandu hwecholesterol inopinda ropa.

Zvinoshandiswa

• 125g ye yogati yechisikigo;
• 2 magwavha matsvuku;
• 1 tablespoon yeoats;
• inotapira kuravira.

Kugadzirira modhi

Rova izvo zvinoshandiswa mu blender, zvinotapira kuravira uye kunwa iyi guava vhitamini kanokwana katatu pavhiki.

Guava inonyatso kuzivikanwa neayo antidiarrheal chiito chinobatsira kurwisa manyoka, zvisinei, iyo fiber irimo muoats ine chiito chakapesana nekudaro vhitamini iyi haifanire kuteya ura.

2. Muto wetomatisi

Tomato muto wakapfuma mu potassium, ichikosha pakushanda kwakakodzera kwemoyo, sezvo ichiita mukufambiswa kwemoyo wemitsipa uye mukufambisa kweutachiona mumaseru. Madomasi akapfumawo ne lycopene, chinhu chechisikigo chinodzikisa cholesterol yakaipa, nekudaro ichideredza njodzi yehosha yemoyo nekenza yeprostate.

Zvinoshandiswa

• 3 madomasi;
• 150 ml yemvura;
• 1 munyu wemunyu uye imwe mhiripiri nhema;
• 1 bay shizha kana basil.

Kugadzirira modhi

Irova zvese zvinoshandiswa zvakanaka kwazvo mu blender wobva watora. Muto wedomasi uyu unogonawo kutonhorwa uchitonhora.

Zvinokurudzirwa kudya anenge matatu kusvika mana emayunitsi etomatisi pazuva, kuitira kuti zuva nezuva kudiwa kweLycopene, iyo ingangoita 35 mg / zuva, yasangana. Naizvozvo, kudyiwa kwetomatisi mumasadhi, masobho, sosi uye muchimiro chemuto inoratidzwa.

Misoro kumusoro: Nekuti yakafumuka mu potassium, madomasi anofanirwa kudyiwa zvine mwero neavo vane chirwere chisingaperi cheitsvo uye neavo vanorwara negastritis kana maronda emudumbu, sezvo madomasi ari acidic.

3. Orange muto pamwe eggplant

Muto uyu unobatsira kudzikisa cholesterol yakakwira uye zvakare mukudzikisira uremu nekuda kwekudzikiswa kweiyo oxidative kusagadzikana kunoitika mumasero.

Zvisungo:

• 2 maranjisi;
• muto wehafu yendimu;
• 1 eggplant.

Kugadzirira modhi:

Kugadzirira muto weiiiplant, ingoisa 1 eggplant ine peel mu blender ndokurova nejusi remaorenji maviri, uchiwedzera mvura shoma nehafu yemonimu. Wobva watapira kuravira, simbisa uye nekumwa zvinotevera.

4. Red tea

Zvakanakira redi tii yecholesterol inokonzerwa nekuvapo kweantioxidants iyo inobatsira kudzikisa huwandu hwakaipa hwecholesterol, kudzivirira kuvhara kwemitsipa uye tsinga. Red tii inosimbisawo immune system, inobatsira kudzikisa huremu, inoderedza kudya, inobatsira kubvisa zvakawandisa mafuta uye ine kugutsa chiito, ichibatsira kudzora chishuwo uye, nekudaro, inowanzo kuratidzirwa kune avo vanoda kurasikirwa uremu.

Zvinoshandiswa

• 1 litre yemvura;
• 2 mashupuni matsvuku.

Kugadzirira modhi

Bika 1 litre yemvura uye wedzera 2 mashupuni matsvuku, uchinyura kwemaminitsi gumi. Simbisa uye unwe makapu matatu zuva nezuva.

Red tii inowanikwa zviri nyore muzvitoro zvekudya zvine utano uye muzvitoro, inogona kutengeswa nenzira yemagirosa epapo, mabhegi eeti akagadzirwa kana kunyange shizha rakatemwa.

Cholesterol Kudzora Matipi

Kudzora cholesterol kuchiri kukosha kuve nekudya kune mafuta mashoma uye kugara uchirovedza muviri, nekuti cholesterol zhinji, kana isingarapwe, inowedzera njodzi yekurwadziwa nemoyo, sitiroko kana thrombosis. Nekudaro, iwo matanho mashanu ekudzora cholesterol anosanganisira:

1. Dzidzira 1h yekurovedza muviri katatu pavhiki: sekushambira, kufamba nekukasira, kumhanya, treadmill, bhasikoro kana mvura maekisesaizi kunobatsira kudzikisa cholesterol yakaipa uye kuwedzera cholesterol yakanaka, kuwedzera mukuwedzera kweropa, kudzivirira kuiswa kwemafuta mutsinga;
2. Imwai nezve makapu matatu eerba mate tii pazuva:ine antioxidant ehupfumi, inoderera yakaipa cholesterol, mukuwedzera pakudzivirira kunwa kwecholesterol mumatumbo mudiki;
3. Wedzera kudyiwa kwezvikafu zvakapfuma mu omega 3, salmon, walnuts, hake, tuna kana mbeu dzechia: omega 3 inobatsira kudzikisa yakaipa cholesterol uye kudzivirira kuvhara kweropa mutsinga;
4. Dzivisa kudyiwa kwemafuta kana chikafu cheshuga: senge mabhisikiti, bhekoni, mafuta, makuki, ayizi kirimu, tudyo, machokoreti, pizza, makeke, chikafu chakagadziriswa, sauces, majarini, chikafu chakakangwa kana masoseji, semuenzaniso, sezvavanowedzera cholesterol yakaipa muropa uye vachikurudzira kuumbwa kwemafuta mahwendefa uye kuvhara kwemitsipa;
5. Kunwa muto wepepuru wepepuru padumbu risina chinhu:muzambiringa mutsvuku une resveratrol, inova antioxidant uye inobatsira kudzikisa yakaipa cholesterol mwero muropa.

Pamusoro pematanho aya ekudzora cholesterol, zvakakosha kuti utore mishonga yecholesterol yakatemwa nachiremba wako zuva rega rega kuitira kuti huwandu hweropa cholesterol husadzorwe.

Nekudaro, kusarudza iyi mishonga yemumba inzira yekuzadzisa kurapa uye kudzora kwecholesterol nenzira yechisikigo uye ine hutano isingatenderi nekutora mishonga inoratidzwa nachiremba wezvemwoyo, asi inogona kudzikisira muyero uye kunyangwe kudiwa kwekutora mishonga nguva yacho.

Tarisa uone aya uye mamwe matipi ekudzikisa cholesterol mune inotevera vhidhiyo: