Yadda runtse cholesterol? Products, abu mayar da shi zuwa ga al'ada

Dagagge matakan cholesterol - cikin hanyar yawa zamani cututtuka. Wannan ma zargi jiki rashin aiki, m rage cin abinci da al'adun, barasa, shan taba, da cin abinci tare da trans-fats. Wannan take kaiwa ga samuwar jini clots, atherosclerotic plaque a jini, jini danko. Wanne muhimmanci ƙara hadarin da fitowan da kuma ci gaban daban-daban zuciya da jijiyoyin jini cututtuka, ciki har da zuciya harin. Don normalize cholesterol iya motsa jiki, da dama hanya na rayuwa, cin wani abinci - duk wannan zai ka runtse ga cholesterol. Products da shafi ta matakin, suna samuwa da kuma ya kamata ba a cikin kullum mutum rage cin abinci. Bari mu dauki wani look at su da kuma ganin yadda suke shafar jiki.

Cholesterol. Its rawa a cikin jiki

Amma da farko, ba ciwo a tuna cewa shi ne cholesterol. Wannan zai ba da wani fahimtar yadda muhimmanci shi ne domin jiki. Kullum magana, da cholesterol samar da jiki da 80% kuma sauran 20% zo daga abinci. Nuna wa kodan, hanta, hanjinsu. Cholesterol ne da hannu a matakai kamar samar da adrenal hormones (cortisol, testosterone, estrogen), kazalika da samar da bitamin D. Bugu da kari, ya ƙunsa immunnomodelirovanii da kuma kare jiki daga ciwon daji. Ba duk cholesterol ne bad, kamar yadda ka gani a yanzu, amma kawai wani ɓangare. Haka kuma an kira "bad" cholesterol, wanda shi ne dalilin da rikitarwa da kuma cututtuka.

Ta yaya za ka runtse ga cholesterol?

Foods arziki a zare, jiki aiki, wasanni, bada up barasa da kuma shan taba, lõkacin fatara daga cin - shi ke da asali jerin matakan, a cewar likitoci, iya mayar da matakin na cholesterol a cikin jiki. A rage cin abinci ya zama mai arziki a cikin abinci dauke da zare da "mai kyau" fats. A lokaci guda, idan kana so ka runtse ga cholesterol, abinci da trans fats, da su bar ka tebur har abada. Su - daya daga cikin manyan dalilan da babban abun ciki. Quitting shan taba da kuma shan giya zai kai ga ingantattun jijiyoyin bugun gini matsayi, da kuma na yau da kullum jiki aiki zai iya taimaka wa rashin nauyi, wanda shi ne ma dalilin da "bad" cholesterol. Wannan yadda za ka iya ka runtse ga cholesterol.

Foods cewa bukatar ci

- datsa. Its bitamin da kuma antioxidants rage "bad" cholesterol da kuma kara da kyau.

- Almonds. Ya ƙunshi furotin, bitamin E, antioxidants, da lafiya. Abubuwa a cikin gyada kwasfa normalize cholesterol matakai.

- Avocados. A 'ya'yan itace da cewa ya monounsaturated fats - wani jirgin saman soja tare da "bad" cholesterol. Amma duk da haka abin da abinci ƙananan cholesterol?

- Legumes. Wadannan kafofin furotin xin kayan lambu ne da amfani ba kawai don kula da al'ada matakan cholesterol, amma kuma ga dukan kwayoyin. Low abun ciki na mai kaiwa zuwa nauyi daidaita da kuma karfafawa daga cikin general kiwon lafiya.

- blueberry. Yana yana da muhimmanci antioxidant maido da rabo daga "bad" da kyau cholesterol.

- oatmeal. An tabbatar da cewa yau da kullum amfani da hadarin cututtukan zuciya da an rage zuwa 11%.

Wannan asali abinci da rage cholesterol.