Mutane da yawa suna da babban cholesterol kuma basu san da shi ba. Don gano idan kuna cikin wannan rukunin, zai fi kyau ayi gwajin jini don tantance ko matakan suna da yawa sosai. Cholesterol yana da kiba, ko kuma an san shi da suna wanda ake samu a cikin yanayin sa a jikin mu.
Cholesterol yana cikin kwakwalwa, jijiyoyi, jini, bile da hanta, duka a cikin mutane da dabbobi, saboda wannan dalili, idan aka gano yawan kwalastarol a jiki ba sa ba da shawarar cin abincin asalin dabbobi don rage ƙimar sa.
Haɗa kai tare da waɗannan abinci don sarrafa cholesterol
Abinci zai iya rage mana cholesterol da yawa ba tare da buƙatar zaɓar takamaiman magunguna ba, kuma a nan yayin da muke ba da lada na jiyya, zamu yi magana a kan waɗanne ne mafi kyau ga kawar da LDL ɗin kuma ƙara haɓakar HDL mai kyau.
Ku ci Kifi
Maballin yana cikin omega 3, wani abin kirki wanda yake narkar da babban cholesterol da triglycerides a cikin jini. Kuna iya ɗaukar tuna, mackerel, sardines, herring and trout, Watau, zabi don shuɗin kifi.
Ku ci fiber
Fibaukan zaren shuke-shuke, musamman fiber mai narkewa, ya dace kuma yana da kyau don sarrafa babban ƙwayar cholesterol, saboda ta wannan hanyar ana fitar da mai mai yawa ana kuma kawar da ita ta wurin kujerun. Kuna iya samun su a cikin hatsi, hatsi, sha'ir, ko 'ya'yan itatuwa kamar apples. Mafi yawan shawarar shine shinkafa mai ruwan kasa da oat bran.
'Ya'yan itace da kayan lambu mai laushi
Green smoothies da aka hada da 'ya'yan itace da kayan marmari idan an ɗauke su da tsakiyar safiya ko don ciye-ciye zai taimaka wa jikinmu kawar da wannan babban cholesterol, za a iya shirya su ne kawai da fruitsa fruitsan itace ko hada su da kayan lambu. Muhimmin shine gabatar da waɗannan kayan lambu da 'ya'yan itatuwa a cikin abincinmu kuma ba tare da zaki mana ba.
Soja
Yawancin karatu da aka gudanar a tsakanin masu amfani da waken soya sun ba da cikakkiyar fahimta cewa cinye gram 25 na furotin waken soya a kowace rana yana taimakawa rage cholesterol na jini da kashi 10%. Wannan rabo zai yi daidai da sau biyu ko uku na madarar waken soya ko tofu.
Don Allah
Kar ka manta da gabatar da kwaya a cikin abincinku na yau da kullun, musamman goro, wanda yawan cin abinci sau uku a kowace rana ya kai kwatankwacin ɗaukar adadin fiber.
Olive mai
Masana sun Bada Shawaran man zaitun cokali biyu kullumWannan zai sa mummunar cholesterol ta bace a hankali ba tare da gyara mai kyau ba.
Canja halayenku
Halaye sune tushe don iya yaƙi da mummunan cholesterol, dole ne ku sami abinci mai kyau kuma kuyi rayuwa mai kyau, don gujewa da hana mummunan cholesterol, amma idan kun kula da kanku,Za ku kara ingancin rayuwa sosai.
- Idan kai mai shan sigari ne kuma an gano kana da babban cholesterol, ka daina. Taba sigari na saukar da matakan mai kyau na cholesterol, wanda ke kara matakan samarda daskarewar jini. Ana zargin masu shan sigari da matsalolin zuciya, bugun zuciya ko shanyewar jiki.
- Guji yawan shan giya. Hakanan kamar taba, giya tana ƙara matakin triglycerides a cikin jini, don haka yana sanya ku cikin haɗarin cututtukan zuciya da jijiyoyin jini.
- Motsa jiki sau uku a sati. Yin rayuwar rashin nutsuwa ba zai taimake ka ka kawar da wannan cholesterol ba, don haka muna ba da shawarar zama uku a mako na wasanni da kake so ko kuma aƙalla tafiyar minti 30 a rana.
- Canja abincin. Junk abinci zai iya ɓacewa daga abincinku, babu makawa yana ƙara matakan cholesterol. Don haka a guji soyayyen dankalin turawa, hamburgers, soyayyen da abinci mai laushi, yankan sanyi mai yawan kitse, da sauransu.
Tare da wannan duka, yanzu kun shirya sosai don magancewa da kawo ƙarshen mummunan cholesterol a cikin jini. Yi ƙoƙari ka canza yanayin cin abincin ka, yi ɗan abinci kaɗan ka motsa jiki kuma zaka ga yadda cikin wata guda matakan ka zasu ragu har sai ka sami lafiya.