Unyango lwe-cholesterol esezantsi ekhaya

Umxholo

• 1.Guava smoothie ene-oats
• 2. Ijusi yetamatato
• 3. Ijusi ye-orenji enesitshalo seqanda
• 4. Iti ebomvu
• Iingcebiso zoLawulo lweCholesterol

Unyango lwasekhaya lokwehlisa i-cholesterol embi, i-LDL, lwenziwa ngokusetyenziswa kokutya okutyebileyo kwifayibha, i-omega-3 kunye nee-antioxidants, njengoko zinceda ukunciphisa amanqanaba e-LDL ajikeleza egazini kunye nokunyusa amanqanaba e-HDL, elungileyo icholesterol. Ukongeza, ukunciphisa i-cholesterol kubalulekile ukunqanda ukusetyenziswa kokutya okucutshungulwayo, okunamafutha kunye neswekile kunye nokwenza umthambo rhoqo.

Nazi ezinye iindlela zokupheka eziboniswe ngokukodwa ukunceda ukulawula i-cholesterol, kodwa loo nto ayithathi indawo yamachiza aboniswe ngugqirha, ekubeni sisongezelelo sendalo.

1.Guava smoothie ene-oats

Unyango lwasekhaya lokunciphisa i-cholesterol ngokukhawuleza kwaye ngokwendalo kukuthatha ubuncinci ama-3 ngeveki iglasi ye-guava vitamin ene-oats kuba ityebile kwii-antioxidants kunye nemicu efunxa amanqatha ekutyeni, oko ke kunciphisa inani le-cholesterol engena igazi.

Izithako

• I-125g yeyogathi yendalo;
• Iigwava ezibomvu ezi-2;
• 1 icephe le-oats;
• iswiti kukungcamla.

Imowudi yokulungiselela

Betha izithako kwi-blender, thambisa ubumnandi kwaye usele le guava vitamin ubuncinci ama-3 ngeveki.

I-Guava yaziwa kakhulu ngesenzo sayo sokuthintela urhudo esinceda ukulwa urhudo, nangona kunjalo, ifayibha ekhoyo kwi-oats inesenzo esahlukileyo kwaye ke le vithamini akufuneki ibambe amathumbu.

2. Ijusi yetamatato

Ijusi yetumato ityebile kwi-potassium, ibalulekile ekusebenzeni kakuhle kwentliziyo, njengoko isebenza ekuhambiseni iminqweno yentliziyo kunye nokuhanjiswa kwezakha mzimba kwiiseli. Iitumato zikwacebile nge-lycopene, into yendalo eyehlisa i-cholesterol embi, oko ke kunciphisa umngcipheko wesifo sentliziyo kunye nomhlaza wedlala lobudoda.

Izithako

• 3 iitumato;
• 150 ml yamanzi;
• 1 ityuwa encinci kunye nenye ipepile emnyama;
• 1 igqabi le-bay okanye i-basil.

Imowudi yokulungiselela

Betha zonke izithako kakuhle kwi-blender emva koko uzithathe. Le ncindi yetumato nayo ingathathwa ibandiswe.

Kuyacetyiswa ukuba kudliwe malunga neeyunithi ezi-3 ukuya kwezi-4 zetumato ngosuku, ukuze imfuno yemihla ngemihla ye-lycopene, emalunga ne-35 mg / ngosuku, ifezekiswe. Ke ngoko, ukusetyenziswa kweetumato kwiisaladi, iisuphu, iisosi kunye nakwimo yejusi kubonisiwe.

Iintloko phezulu: Ngenxa yokuba ityebile kwi-potassium, iitumato kufuneka zityiwe ngokumodareyitha ngabo banesifo esinganyangekiyo sezintso kunye nabo banesifo se-gastritis okanye izilonda zesisu, njengoko i-tomato ine-asidi.

3. Ijusi ye-orenji enesitshalo seqanda

Le jusi inceda ukuthoba i-cholesterol ephezulu kunye nakwinkqubo yokulahleka kobunzima ngenxa yokunciphisa uxinzelelo lwe-oxidative olwenzeka kwiiseli.

Izithako:

• Iiorenji ezi-2;
• incindi yesiqingatha yelamuni;
• Isitshalo seqanda esi-1.

Imo yokulungiselela:

Ukulungiselela ijusi yesitshalo seqanda, beka nje isitshalo seqanda esine-peel kwi-blender kwaye ubethe ngejusi yee-orenji ezi-2, ukongeza amanzi amancinci kunye nesiqingatha semon. Emva koko, thambisa ngokungcamla, uxinzelele kwaye usele ngokulandelayo.

4. Iti ebomvu

Izibonelelo zeti ebomvu kwi-cholesterol zibangelwa bubukho bee-antioxidants ezinceda ukunciphisa inani le-cholesterol embi, ukuthintela ukuvaleka kwemithambo kunye nemithambo. Iti ebomvu ikomeleza amajoni omzimba, incede ukunciphisa umzimba, inciphise ukutya, inceda ekupheliseni amanqatha amaninzi kwaye inyanzelise isenzo, iluncedo ekulawuleni ukutya kwaye, ngenxa yoko, ihlala iboniswa kwabo bafuna ukunciphisa umzimba.

Izithako

• Ilitha enye yamanzi;
• 2 iisupuni ezibomvu.

Imowudi yokulungiselela

Bilisa ilitha enye yamanzi kwaye wongeze iitispuni ezimbini ezibomvu, urhaxwe imizuzu eli-10. Ukuhluza kunye nokusela iikomityi ezi-3 yonke imihla.

Iti ebomvu ifunyanwa ngokulula kwiivenkile zokutya ezisevenkileni nakwiivenkile ezinkulu, inokuthengiswa ngohlobo lwegranules ezikhawulezileyo, iingxowa zeti esele zenziwe okanye kwelegqabi lityiweyo.

Iingcebiso zoLawulo lweCholesterol

Ukulawula i-cholesterol kusabalulekile ukuba ube nokutya okunamafutha asezantsi kunye nokwenza umthambo rhoqo, kuba i-cholesterol ephezulu, xa inganyangwa, inyusa umngcipheko wokuhlaselwa sisifo sentliziyo, ukubethwa yintlungu okanye itrombosis. Ke, amanyathelo ama-5 okulawula i-cholesterol abandakanya:

1. Ziqhelise i-1h yokuzivocavoca umzimba kathathu ngeveki: njengokuqubha, ukuhamba ngokukhawuleza, ukubaleka, iitreadmill, ibhayisekile okanye i-aerobics yamanzi kunceda ukunciphisa i-cholesterol embi kunye nokwandisa i-cholesterol elungileyo, ukongeza ekujikelezeni kwegazi, kuthintela ukubekwa kwamafutha kwimithambo;
2. Sela malunga neekomityi ezintathu zeti yerba iqabane ngosuku:ineempawu zokulwa ne-antioxidant, ukunciphisa i-cholesterol embi, ngaphezu kokuthintela ukuxutywa kwe-cholesterol emathunjini amancinci;
3. Yandisa ukusetyenziswa kokutya okutyebileyo kwi-omega 3, njenge-salmon, i-walnuts, i-hake, ityhuna okanye imbewu ye-chia: I-omega 3 inceda ukwehlisa i-cholesterol embi kunye nokuthintela ukuvaleka kwemithambo yegazi;
4. Kuphephe ukutya ukutya okunamafutha okanye okuneswekile: ezinje ngeebhiskiti, ibhekoni, ioyile, iicookies, i-ayisi khrim, amashwamshwam, iitshokholethi, i-pizza, iikeyiki, ukutya okugqityiweyo, iisosi, imajarini, ukutya okuthosiweyo okanye iisoseji, umzekelo, njengoko zisonyusa i-cholesterol egazini kwaye zikhawulezisa ukwenziwa kwamafutha iipleyiti nokuvaleka kwemithambo;
5. Ukusela ijusi yomdiliya emfusa kwisisu esingenanto:umdiliya obomvu une-resveratrol, eyi-antioxidant kwaye inceda ukunciphisa amanqanaba amabi e-cholesterol egazini.

Ukongeza kula manyathelo okulawula i-cholesterol, kubaluleke kakhulu ukuba uthathe amayeza e-cholesterol amiselwe ngugqirha wakho yonke imihla ukuze amanqanaba e-cholesterol egazini angacinywa.

Nangona kunjalo, ukukhetha amayeza asekhaya yindlela yokuxhasa unyango kunye nolawulo lwecholesterol ngendlela yendalo kunye esempilweni engahambisiyo ngokuthatha amayeza aboniswe ngugqirha wezentliziyo, kodwa inokunciphisa idosi kwanesidingo sokuthatha amayeza. ixesha.

Jonga ezi kunye nezinye iingcebiso zokwehlisa i-cholesterol kule vidiyo ilandelayo: