Izvo zvakakosha zvikuru kuti uwedzere cholesterol yakanaka mumuviri wedu, izvi zvine basa rekukwezva mafirita ayo akaiswa mumuviri wedu uye kuti kana akasadzorwa anoungana pamadziro etsinga zvichikonzera danda rinodzivirira ropa rinotenderera zviri nyore.
Izvi kana zvikaitika zvinogona kuburitsa zvimwe kusagadzikana semuenzaniso, kutenderera kwakashata kwese kunoitisa kuti mitezo yedu iende kunorara, kana isu tine maoko anotonhora nemakumbo, kana zvimwewo, vanotambura neArteriosclerosis.
Iwo mazinga atinofanira kuchengeta mundangariro mumunhu mukuru ari pakati pe 40 uye 60 mg / dl. Ndokunge, kana ivo vari pamusoro peichi chiyero, hapana chaizoitika, muchokwadi vangave vaine hutano uye vaisazokonzeresa njodzi dzehutano.
Nenzira imwechete iyo cholesterol yakaipa inowedzera mumuviri wedu, tinogona kuzviita necholesterol yakanaka. Teerera uye nyora pasi inotevera rondedzero yezvikafu izvo zvinokubatsira iwe kuti uwedzere icho kuti unzwe uine hutano.
Mafuta ane hutano, Omega 3 uye 6 mafuta acids
Ivo vanotarisira chengetedza yedu yemoyo system, vane anti-inflammatory properties uye vari vasodilators.
- Walnuts
- Quinoa
- Mbeu dzefilakisi
- Chia mhodzi
- Nyemba, nyemba nenyemba
- Broccoli
- Avocado
- Bhuruu hove
Antioxidant chikafu
Izvi zvekudya zvinozivikanwa nekuve nazvo vitamini C uye flavonoids, chinhu chakanyanya antioxidant, kuwedzera kune lycopene uye beta-carotene. Zvese izvi zvinhu zvinogona kuwanikwa muhuwandu hwakawanda hwe miriwo nemicheroNekudaro, isu tinokurudzira kusarudza iwo ane yakanyanya kusangana.
- Coles
- Zucchini
- Berenjena
- Swiss chard
- Sipinachi
- Artichokes
- Asparagus
- Makarotsi
- Turnip
- Mangos
- Loquats
- Mapapaya
- Pineapple
- Radishes
Dzese dzinoumba runyorwa runogona kutorwa semuenzaniso kuti utengese kana uchida kuwedzera huwandu hwecholesterol yakanaka, tsika yekuti kana iwe ukawana muviri unozvikoshesa. Tinofanira kudaro tanga kuzvitarisira uye woisa parutivi chikafu chinonyanya kukuvadza, dzivisa chakakangwa uye chakarohwa uye wotanga kusarudza miriwo mitsva nemichero inotengwa nekudyiwa zuva nezuva.