cara menurunkan kadar kolesterol jahat

cara menurunkan kadar kolesterol jahat Cholesterol ne m abu da samar da makamashi domin jikinka ta Kwayoyin , wanda ake samar da abinci daga cinyewa a kullum . Cholesterol yana da muhimmanci ga jikin idan yana da har yanzu cikin matakan da ya dace , amma da yawa ne cholesterol iya zahiri haifar da cututtuka iri-iri hade da na zuciya da jijiyoyin jini , irin su cututtukan zuciya da bugun jini da sauransu . Saboda haka , ya taimake ka zauna lafiya , watch cholesterol matakan da bakwai tips cewa, ya nakalto daga Kiwon Lafiya Me Up haka:

1 . Sallama shan taba
Tsayawa shan taba na da muhimmanci a cikin hanyar rage naka cholesterol matakai . A abun ciki a taba iya haifar da na jijiya rufi , ko endothelium yin lalace . Carcinogens da carbon na daya - oxide kunshe ne a cikin taba shan taba a cikin arteries zama mai saukin kamuwa more zuwa seizures , ta haka ne manyan zuwa high matakan cholesterol a cikin jini .

Shan taba na iya rage cholesterol matakan lipoprotein ( HDL ) ko mai kyau cholesterol , da kuma a lokaci guda ta da cholesterol matakan Low - yawa Lipoprotein ( LDL ) ko sharri cholesterol . Bugu da kari , smokers kuma iya samun zuciyata palpitations da za su iya shafar su overall ingancin rayuwa . Idan ka yi amfani da hayaki , dakatar da miyagun halaye yanzu .

2 . Mafi yawan motsa jiki
Sports ne mafi magani ga wadanda suka samu high cholesterol matakai . A masana ya bayyana , motsa jiki na 40 zuwa 60 da minti per day zai taimaka wajen rage miyagun cholesterol game da 5-10 kashi kuma tãyar da mai kyau cholesterol matakai har zuwa kashi 3-6 . A karshen cewa , ba kome duk abin da irin aikin da kuke aikatãwa , mafi muhimmanci shi ne tsanani da aikin kowace rana .

3 . Amfani da lafiya Foods
Don rage cholesterol , Abu mafi muhimmanci shi ne raya ka ci abinci . Rage abinci dake dauke da kuma daskararre trans fats . Kana bukatar kuma ka rage amfani da m nama , kwai yolks , soyayyen abinci , dukan kiwo samfurori da kuma soyayyen abinci . Wannan shi ne saboda cikakken kuma trans fats iya ƙara LDL ( bad cholesterol ) . Aka bada shawara na yau da kullum na ci cikakken mai ne 20 grams ko žasa da , sai hattara da abinci ke dauke da cikakken ko trans mai matakan high kuma a tabbata ka zauna a kasa da shawarar matakin yau da kullum .

4 . Guji giya
Kuma barasa mai amfani ne kullum hada daya zuwa biyu, yanã shã per day ga mutãne kuma daya sha per day na mata . Duk da haka , idan ka wuce wannan adadin , da yiwuwar qara jiki don adana mai . Za a kuma widen waistline ( giya ciki ) da kuma kamar wancan ne a kewaye inganta matakan cholesterol .

5 . Lose Weight
Try ya yi rashin nauyi idan kun kasance obese ko kiba jiki . Za a fara gudanar da aiki a kowace rana , kowace irin ƙarin ayyuka za ta yi aiki da kyau. Da farko, ya yi haske ayyuka irin na tafiya , nauyi horo , aerobics , hawan keke da kuma motsa jiki domin zai taimaka wajen kara yawan masu kyau , alhãli kuwa cholesterol ragewan bad cholesterol matakai .

Kiba zai sa mu abin da aka sani da suna insulin juriya , a yanayin da jiki iya amfani da insulin yadda ya kamata. Daga pancreas , insulin sabobin tuba glucose cikin jini , sa'an nan kuma zuwa makamashi . Insulin juriya na iya haifar da ciwon sukari da kuma babbar cholesterol matakai a cikin jiki .

6 . Cin alayyafo
Amfani da alayyafo akai-akai zai rage cholesterol matakai . Alayyafo kunshe a kusa da 13 flavonoid mahadi da cewa tsare ku daga ciwon daji , cututtukan zuciya da kuma osteoporosis . Amfani 1/2 kopin wannan lutein - arzikin abinci a kowace rana zai iya kiyaye ku daga zuciya lalacewa ta hanyar wuce haddi cholesterol .

7 . Amfani da Kifi
Kifi ya ƙunshi kuri'a na Omega - 3 m acid , wanda taimaka a ajiye gawar daga cututtukan zuciya da bugun jini da kuma high cholesterol matakan da taimakon wani gina jiki mai arzikin na gina jiki . A cewar likita masana , rage cin abinci mai arziki a cikin cin abincin teku , musamman kifi , na taimaka a kara kyautata matakan cholesterol . Da sauran hanyoyin da Omega - 3 abinci sun hada da soya , canola , flaxseed , walnuts da kifi mai .