Chikafu checholesterol yakawanda

Kuwedzeredza cholesterol kunokuvadza kuhutano hwedu. Kune cholesterol yakanaka, kujekesa tsinga uye zvakaipa, izvo zvinokonzeresa njodzi yekurwadziwa nemoyo kana sitiroko.

Kugadzirisa cholesterol mwero muropa, yeuka kuti mafuta akazara anowedzera mwero wecholesterol "inokuvadza", uye mafuta epolyunsaturated, nekusiyana, anoideredza uye kuwedzera huwandu hwe "hunobatsira."

Salmon

Ihove iyi ine mafuta acids omega 3, iyo inobatsira kusimbisa madziro emidziyo yeropa, inodzivirira kuumbwa kwematereallerlerler, inowedzera muviri neodhini uye mavhitaminzi B1 neB2, uye inovandudza metabolism.

Nuts

Nzungu dzine zvicherwa, mavhitaminzi, mapuroteni anononoka kudyiwa, macalorie mazhinji, anokwanisa zvakakwana kugutsa muviri, uye mafuta ane hutano, ayo anoderedza cholesterol muropa.

Chikafu checholesterol yakawanda

sipinachi

Sipinachi - panobva simbi, potasium, magnesium, faibha, mavitamini K neB, uye antioxidants. Sipinachi yakadzika kwazvo mumacalorie asi inosimbisa zvakakwana uye inowedzera hutano. Ichi chigadzirwa chinoderedzawo njodzi yechirwere chemwoyo uye kugadzirwa kweplate, zvinobudirira kurwisa cholesterol nemhedzisiro.

Kuchengetedza

Avocado ndiyo sosi yakanakisa yemafuta emonounsaturated. Inochenesa tsinga dzeropa kubva kucholesterol uye inoita kuti madziro asimbe. Chibereko ichi chinobatsira kunyorovesa ganda, kusimbisa nzara nebvudzi, uye kuve chiwedzero chakakwana pakudya kwemangwanani, kwemasikati, kana kwekudya kwemanheru.

Nyemba

Bhinzi ine fiber yekudzikisa mwero we "yakaipa" cholesterol. 100 gramu yebhinzi zuva rega rega inovandudza mamiriro etsinga dzeropa, inovaka nemavitamini, zvicherwa, uye faibha, iyo inogadzikana huwandu hweshuga yeropa, inoratidza muviri wezvinokuvadza zvinodzivirira, uye woizadza neprotein.

Chikafu checholesterol yakawanda

Olive mafuta

Oiri reMiorivhi "rakanyanya" kune avo vanotambura nechirwere chemwoyo kana chetsinga. Kana yakakwira cholesterol, zvinokurudzirwa kutora kusvika kune 2 mashupuni emafuta emuorivhi pazuva. Iwe unofanirwa zvakare kutsiva yakajairwa sunflower mafuta mumasadhi uye madhirezi.

Garlic

Garlic mushonga wepasi rose wezvirwere zvakawanda. Kunze kwezvo, nekuti inouraya mabhakitiriya uye inobata nekuzvimba kwakasiyana siyana, inoderedzawo cholesterol yemuropa uye inobatsira moyo.

Tea

Tea ine yakawanda antioxidants mukuumbwa kwayo, iyo inovandudza metabolism uye inosimudzira basa renhengo dzese dzemukati. Tea, kazhinji yakasvibirira, inokanganisa zvakanyanya cholesterol mwero muropa, ichideredza kukuvadza uye kuwedzera kushandiswa.

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