Ukwelashwa kokunciphisa i-cholesterol ekhaya

-Delile

• 1. I-Guava smoothie ene-oats
• 2. Ujusi katamatisi
• 3. Ijusi lewolintshi elinesitshalo seqanda
• 4. Itiye elibomvu
• Amathiphu Wokulawula I-cholesterol

Ukwelashwa kwasekhaya ukwehlisa i-cholesterol embi, i-LDL, kwenziwa ngokusetshenziswa kokudla okune-fiber, i-omega-3 kanye nama-antioxidants, njengoba kusiza ukwehlisa amazinga e-LDL ajikeleza egazini futhi andise amazinga e-HDL, okuhle cholesterol. Ngaphezu kwalokho, ukwehlisa i-cholesterol kubalulekile ukugwema ukusetshenziswa kokudla okusetshenzisiwe, okunothe ngamafutha noshukela nokuzivocavoca umzimba njalo.

Nazi ezinye izindlela zokupheka eziboniswe ngokukhethekile ukusiza ukulawula i-cholesterol, kepha lokho akubuyiseli imishanguzo ekhonjiswe ngudokotela, ngokuba yisengezo nje semvelo.

1. I-Guava smoothie ene-oats

Ikhambi elihle kakhulu lasekhaya lokwehlisa i-cholesterol ngokushesha futhi ngokwemvelo ukuthatha okungenani kathathu ngesonto ingilazi ye-guava vitamin nge-oats ngoba icebile ngama-antioxidants nemicu emunca amanoni ekudleni, ngaleyo ndlela inciphise inani le-cholesterol engena igazi.

Izithako

• 125g weyogathi yemvelo;
• Amagwava amabili abomvu;
• Isipuni esingu-1 se-oats;
• thambisa ukunambitha.

Imodi yokulungiselela

Shaya izithako ku-blender, thambisa ukuze unambithe futhi uphuze le guava vitamin okungenani kathathu ngesonto.

I-Guava yaziwa kakhulu ngesenzo sayo sokulwa nesifo sohudo esisiza ukulwa nohudo, noma kunjalo, i-fiber ekhona kuma-oats inesenzo esiphambene ngakho-ke le vithamini akufanele ibambe amathumbu.

2. Ujusi katamatisi

Ijusi likatamatisi licebile nge-potassium, libalulekile ekusebenzeni kahle kwenhliziyo, njengoba lisebenza ekudluliseni imizwa yezinzwa zenhliziyo nasekuthuthweni komsoco kumaseli. Utamatisi ubuye ucebe nge-lycopene, into engokwemvelo eyehlisa i-cholesterol embi, ngaleyo ndlela inciphise ubungozi besifo senhliziyo nomdlavuza wendlala yabesilisa.

Izithako

• Utamatisi ama-3;
• 150 ml wamanzi;
• 1 ingcosana kasawoti nenye yepelepele emnyama;
• I-1 bay leaf noma i-basil.

Imodi yokulungiselela

Zishaye zonke izithako kahle ku-blender bese uzithatha. Le jusi yetamatisi nayo ingathathwa ibanda.

Kunconywa ukuthi udle cishe amayunithi ama-3 kuye kwayi-4 katamatisi ngosuku, ukuze kuhlangatshezwane nesidingo sansuku zonke se-lycopene, esingaba ngama-35 mg / ngosuku. Ngakho-ke, ukusetshenziswa kotamatisi kumasaladi, amasobho, amasoso nangendlela yejusi kuyakhonjiswa.

Amakhanda phezulu: Ngoba icebile nge-potassium, utamatisi kufanele udliwe ngokulinganisela yilabo abanenkinga yokulimala kwezinso futhi nalabo abaphethwe i-gastritis noma izilonda zesisu, njengoba utamatisi une-asidi.

3. Ijusi lewolintshi elinesitshalo seqanda

Le jusi isiza ukwehlisa i-cholesterol ephezulu kanye nenqubo yokunciphisa isisindo ngenxa yokwehla kwengcindezi ye-oxidative eyenzeka kumaseli.

Izithako:

• 2 amawolintshi;
• ijusi lengxenye kalamula;
• Isitshalo seqanda esingu-1.

Imodi yokulungiselela:

Ukulungisa ujusi wesitshalo seqanda, vele ubeke isitshalo seqanda esingu-1 ngekhasi ku-blender bese ushaya ngejusi lamawolintshi ama-2, ufake amanzi amancane nohhafu kalamula. Bese, thambisa ukunambitha, ukuhlunga bese uphuza ngokulandelayo.

4. Itiye elibomvu

Izinzuzo zetiye elibomvu le-cholesterol kungenxa yokuba khona kwama-antioxidants asiza ukunciphisa inani le-cholesterol embi, evimbela ukuvaleka kwemithambo nemithambo yegazi. Itiye elibomvu liphinde liqinise amasosha omzimba, lisize ukunciphisa isisindo, linciphise ukudla, lisize ukuqeda amafutha amaningi futhi lenze isenzo satiating, liwusizo ekulawuleni inkanuko futhi, ngakho-ke, livame ukukhonjiswa kulabo abafuna ukwehlisa isisindo.

Izithako

• Ilitha elilodwa lamanzi;
• 2 amathisipuni abomvu.

Imodi yokulungiselela

Bilisa ilitha elilodwa lamanzi bese ufaka amathisipuni amabili abomvu, uminzise imizuzu eyi-10. Hlunga futhi uphuze izinkomishi ezi-3 nsuku zonke.

Itiye elibomvu litholakala kalula ezitolo zokudla ezempilo nasezitolo ezinkulu, lingathengiswa ngendlela yama-granules asheshayo, izikhwama zetiye ezenziwe ngomumo noma ngisho neqabunga eliqoshiwe.

Amathiphu Wokulawula I-cholesterol

Ukulawula i-cholesterol kusabalulekile ukuba nokudla okunamafutha amancane nokuvivinya umzimba njalo, ngoba i-cholesterol ephezulu, uma ingalashwa, inyusa ingozi yokuhlaselwa yisifo senhliziyo, isifo sohlangothi noma i-thrombosis. Ngakho-ke, izinyathelo ezi-5 zokulawula i-cholesterol zifaka:

1. Zijwayeze u-1h wokuzivocavoca umzimba kathathu ngesonto: njengoba ukubhukuda, ukuhamba ngamandla, ukugijima, umshini wokunyathela, ibhayisikili noma i-aerobics yamanzi kusiza ukunciphisa i-cholesterol embi nokwandisa i-cholesterol enhle, ngaphezu kokukhuphuka kwegazi, ukuvimbela ukubekwa kwamafutha emithanjeni;
2. Phuza cishe izinkomishi ezi-3 zetiye le-yerba mate ngosuku:inezinto zokulwa ne-antioxidant, inciphisa i-cholesterol embi, ngaphezu kokuvimbela ukumuncwa kwe-cholesterol emathunjini amancane;
3. Khulisa ukusetshenziswa kokudla okunothile ku-omega 3, njenge-salmon, ama-walnuts, i-hake, i-tuna noma imbewu ye-chia: I-omega 3 isiza ukwehlisa i-cholesterol embi futhi ivimbele ukuvaleka kwesitsha segazi;
4. Gwema ukusetshenziswa kokudla okunamafutha noma okunoshukela: njengamabhisikidi, ubhekeni, uwoyela, amakhukhi, u-ayisikhilimu, ukudla okulula, ushokoledi, i-pizza, amakhekhe, ukudla okucutshungulwayo, amasoso, imajarini, ukudla okuthosiwe noma amasoseji, isibonelo, njengoba andisa i-cholesterol egazini futhi esheshisa ukwakheka kwamafutha izingcwecwe nokuvaleka kwemithambo;
5. Ukuphuza ijusi lamagilebhisi onsomi esiswini esingenalutho:umvini obomvu une-resveratrol, eyi-antioxidant futhi esiza ukunciphisa amazinga amabi we-cholesterol egazini.

Ngaphezu kwalezi zinyathelo zokulawula i-cholesterol, kubaluleke kakhulu ukuthatha imishanguzo ye-cholesterol ebekwe ngudokotela wakho nsuku zonke ukuze amazinga egazi e-cholesterol angancishiswa.

Kodwa-ke, ukukhetha la makhambi asekhaya kuyindlela yokugcwalisa ukwelashwa nokulawulwa kwe-cholesterol ngendlela engokwemvelo nenempilo engahambisani nokuthatha imishanguzo ekhonjiswe ngudokotela wenhliziyo, kepha enganciphisa umthamo kanye nesidingo sokuphuza imithi isikhathi.

Bheka lawa namanye amathiphu okwehlisa i-cholesterol kuvidiyo elandelayo: