Zitsamba khumi zotsitsa cholesterol m'magazi

Zitsamba khumi zotsitsa cholesterol m'magazi

Kuchuluka kwa cholesterol kumabweretsa chiopsezo chachikulu ku thanzi la mtima ndikuwonjezera mwayi wa matenda amtima monga matenda amtima ndi sitiroko.

Malinga ndi zomwe zinafalitsidwa ndi nyuzipepala ya Times of India, akatswiri amalangiza kufunika kochepetsa kuchuluka kwa cholesterol kuti mukhale ndi thanzi labwino, motere:

Kuchepetsa cholesterol

Pamene kutentha kumakwera m'miyezi yachilimwe, ndikofunikira kuika patsogolo thanzi la mtima mwa kuwongolera kuchuluka kwa cholesterol. Kuphatikizira zitsamba muzakudya kungapereke njira yachilengedwe komanso yothandiza yochepetsera cholesterol ndikuthandizira thanzi lonse. Nawu mndandanda wa zitsamba zodziwika bwino zomwe zimadziwika chifukwa chotsitsa cholesterol ndipo ndizoyenera nyengo yachilimwe:

1. adyo

Garlic ili ndi allicin, mankhwala omwe amathandizira kuchepetsa kuchuluka kwa cholesterol yoyipa ya LDL ndikuletsa kuchuluka kwa zolembera m'mitsempha. Kuphatikizira adyo watsopano muzakudya kapena kutenga zowonjezera adyo kungathandize kulimbikitsa thanzi la mtima.

2. Chipatso

Curcumin, yomwe imagwira ntchito mu turmeric, imakhala ndi antioxidant ndi anti-inflammatory properties zomwe zimathandizira thanzi la mtima. Kuonjezera turmeric ku mbale kapena kusangalala ndi tiyi ya turmeric kungathandize kuchepetsa cholesterol choipa ndikuwongolera ntchito ya mtima.

3. Ginger

Ginger ali ndi gingerol, mankhwala omwe amathandiza kuchepetsa mafuta m'thupi komanso kupititsa patsogolo kayendedwe ka magazi. Kuphatikizira ginger watsopano mu smoothies, tiyi, kapena zokazinga zimatha kuthandizira thanzi la mtima ndikuchepetsa cholesterol mwachilengedwe.

4. Sinamoni

Sinamoni, wolemera mu antioxidants ndi polyphenols, amathandizira kuchepetsa kuchuluka kwa cholesterol yoyipa ya LDL ndi triglycerides. Kuwaza sinamoni pa oatmeal, yogurt, kapena saladi ya zipatso kungapereke njira yokoma yothandizira thanzi la mtima m'miyezi yachilimwe.

5. Fenugreek chomera

Mbewu za Fenugreek zili ndi ulusi wosungunuka, womwe umathandizira kuchepetsa cholesterol yoyipa ndikuwongolera kuchuluka kwa shuga m'magazi. Kumwa tiyi wa fenugreek kapena kuwonjezera mbewu za fenugreek ku supu, mphodza kapena saladi kungathandize kukweza cholesterol mwachilengedwe.

6. Basili

Basil ili ndi mankhwala monga eugenol ndi caryophyllene, omwe amathandizira kuchepetsa mafuta m'thupi komanso kupititsa patsogolo thanzi la mtima. Kumwa tiyi ya Tulsi kapena kuwonjezera masamba atsopano a basil ku saladi ndi sosi kungathandize kuti mtima ukhale wathanzi m'nyengo yachilimwe.

7. Rosemary

Rosemary ili ndi rosmarinic acid, mankhwala omwe amathandizira kuchepetsa cholesterol yoyipa ndikuwongolera kuyenda kwa magazi. Kuwonjezera rosemary yatsopano ku pickles kapena masamba okazinga angapereke kukoma ndi ubwino wamtima.

8. Marjoram

Oregano amadziwika kuti ali ndi ma antioxidants ndi flavonoids omwe amathandizira kuchepetsa cholesterol yoyipa ya LDL ndikuteteza ku matenda amtima.

Kugwiritsa ntchito oregano watsopano kapena wouma mu pasta sauces, saladi kapena pitsa yopangira kunyumba kumatha kuwonjezera kukoma kwinaku kumalimbikitsa thanzi la mtima.

9. Parsley

Parsley imakhalanso ndi luteolin, yomwe imathandiza kuchepetsa mafuta m'thupi komanso kuchepetsa kutupa m'thupi. Kuwonjezera parsley watsopano ku saladi, soups kapena smoothies kungathandize kuti mtima ukhale wathanzi komanso kuwonjezera mbale zachilimwe.

10. Coriander

Coriander ili ndi mankhwala monga linalool ndi geraniol, omwe amathandizira kuchepetsa mafuta m'thupi komanso kumapangitsa kuti mtima ugwire ntchito. Kuwonjezera masamba atsopano a coriander ku chutneys, saladi kapena pickles angapereke njira yotsitsimula yothandizira thanzi la mtima m'chilimwe.

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