Yana da matukar mahimmanci a kara kyastarol mai kyau a jikin mu, wannan shine yake jawo janbakin kitso da ake ajiyewa a jikin mu kuma idan ba ayi musu ba sai su tara a bangon jijiyoyin suna haifar da abin da ke hana jini yana zagayawa cikin sauki.
Wannan idan ya faru na iya samar da wasu rashin jin daɗi misali, rashin yaduwar jini gaba daya wanda ke sa gabobinmu suyi bacci, ko muna da hannaye da ƙafafu masu sanyi, ko kuma, suna fama da cutar arteriosclerosis.
Matakan da dole ne mu kiyaye a cikin balagaggu suna tsakanin 40 da 60 mg / dl. Wato, idan sun kasance sama da wannan ma'aunin, babu abin da zai faru, a zahiri za su sami lafiya kuma ba za su haifar da haɗarin lafiya ba.
Haka kuma mummunan cholesterol yana ƙaruwa a jikinmu, zamu iya yinta da ingantaccen cholesterol. Kula da kyau kuma a rubuta jerin abincin da zasu taimaka muku ƙara shi don samun koshin lafiya.
Lafiyayyun mai, Omega 3 da 6 mai kitse
Suna kulawa kula da tsarin zuciyarmu, suna da kayan kare kumburi kuma suna maganin vasodilators.
- Walnuts
- Quinoa
- 'Ya'yan flax
- 'Ya'yan Chia
- Lentils, kaji da wake
- Broccoli
- Avocado
- Kifi mai launin shuɗi
Abincin Antioxidant
Wadannan abincin suna da halin samun su bitamin C da flavonoids, wani abu mai matukar antioxidant, ban da lycopene da beta-carotene. Duk waɗannan abubuwan ana iya samun su a cikin adadi mai yawa na kayan lambu da 'ya'yan itatuwaKoyaya, muna ba da shawarar zaɓar waɗanda ke da mafi girman hankali.
- Coles
- Zucchini
- Berenjena
- Swiss chard
- Alayyafo
- Artichokes
- Asparagus
- Karas
- Nabo
- Mangos
- Loquats
- Gwanda
- Abarba
- Radishes
Dukansu sun kasance jerin da za'a iya ɗauka a matsayin misali don yin sayan kusan idan kuna son ƙara matakan kitsen mai kyau, aikin da idan kuka same shi, jiki zai yaba da shi. Dole mu yi fara kula da kanmu kuma ka ajiye abinci mafi cutarwa, ka guji soyayyen da kuma ɗoki sannan ka fara zabar sabbin kayan lambu da 'ya'yan itacen da aka siyo ana sha a kullum.