Amakhambi ayishumi okwehlisa i-cholesterol yegazi

Amakhambi ayishumi okwehlisa i-cholesterol yegazi

Amazinga aphezulu e-cholesterol abeka engcupheni enkulu empilweni yenhliziyo futhi andisa amathuba okuba nezifo zenhliziyo nemithambo yegazi njengokuhlaselwa yinhliziyo nokushaywa unhlangothi.

Ngokwalokho okwakhishwa iphephandaba i-Times of India, ochwepheshe beluleka ngesidingo sokulawula amazinga e-cholesterol ukuze ujabulele impilo engcono, ngale ndlela elandelayo:

Ukwehlisa i-cholesterol

Njengoba izinga lokushisa likhuphuka phakathi nezinyanga zasehlobo, kubalulekile ukubeka kuqala impilo yenhliziyo ngokulawula amazinga e-cholesterol. Ukufaka amakhambi ekudleni kunganikeza indlela engokwemvelo nephumelelayo yokwehlisa i-cholesterol futhi isekele impilo yonke. Nalu uhlu lwamakhambi ajwayelekile aziwa ngezakhiwo zawo zokwehlisa i-cholesterol futhi alungele isizini yasehlobo:

1. ugalikhi

I-garlic iqukethe i-allicin, inhlanganisela esiza ukwehlisa amazinga e-cholesterol e-LDL ayingozi futhi ivimbele ukunqwabelana kwama-plaque emithanjeni. Ukufaka ugaliki omusha ekudleni noma ukuthatha izithako zikagalikhi kungasiza ukukhuthaza impilo yenhliziyo.

2. I-Turmeric

I-Curcumin, i-compound esebenzayo ku-turmeric, inezakhiwo ze-antioxidant ne-anti-inflammatory ezisekela impilo yenhliziyo. Ukwengeza i-turmeric ezitsheni noma ukujabulela itiye le-turmeric kungasiza ukwehlisa i-cholesterol embi futhi kuthuthukise ukusebenza kwenhliziyo.

3. Ujinja

I-ginger iqukethe i-gingerol, i-bioactive compound esiza ukunciphisa amazinga e-cholesterol futhi ithuthukise ukujikeleza kwegazi. Ukufaka i-ginger entsha kuma-smoothies, itiye, noma ama-stir-fries kungasekela impilo yenhliziyo futhi yehlise i-cholesterol ngokwemvelo.

4. Isinamoni

Isinamoni, ecebile ngama-antioxidants nama-polyphenols, isiza ekwehliseni amazinga e-cholesterol eyingozi ye-LDL kanye ne-triglycerides. Ukufafaza isinamoni ku-oatmeal, iyogathi, noma amasaladi ezithelo kunganikeza indlela emnandi yokusekela impilo yenhliziyo phakathi nezinyanga zasehlobo.

5. Isitshalo se-Fenugreek

Imbewu ye-Fenugreek iqukethe i-fiber encibilikayo, esiza ukwehlisa i-cholesterol eyingozi futhi ilawule amazinga kashukela egazini. Ukuphuza itiye le-fenugreek noma ukwengeza imbewu ye-fenugreek esobho, izitshulu noma amasaladi kungasiza ukuthuthukisa amazinga e-cholesterol ngokwemvelo.

6. Basil

I-Basil iqukethe izinhlanganisela ezifana ne-eugenol ne-caryophyllene, esiza ukunciphisa amazinga e-cholesterol nokuthuthukisa impilo yenhliziyo. Ukuphuza itiye le-Tulsi noma ukwengeza amaqabunga e-basil amasha kumasaladi namasoso kungasekela impilo yenhliziyo ekushiseni kwehlobo.

7. Irosemary

I-rosemary iqukethe i-rosmarinic acid, inhlanganisela esiza ukwehlisa i-cholesterol embi futhi ithuthukise ukujikeleza kwegazi. Ukwengeza i-rosemary entsha kukhukhamba noma imifino eyosiwe inganikeza ukunambitheka kanye nezinzuzo ezinempilo yenhliziyo.

8. I-Marjoram

I-Oregano yaziwa ngokucebile kuma-antioxidants nama-flavonoid asiza ukwehlisa i-cholesterol eyingozi ye-LDL futhi avikele ezifweni zenhliziyo.

Ukusebenzisa i-oregano entsha noma eyomisiwe kumasoso e-pasta, amasaladi noma i-pizza yasekhaya kungengeza ukunambitheka ngenkathi kuthuthukisa impilo yenhliziyo.

9. Iparsley

I-Parsley nayo iqukethe i-luteolin ehlanganisiwe, esiza ukwehlisa amazinga e-cholesterol nokunciphisa ukuvuvukala emzimbeni. Ukwengeza i-parsley entsha kumasaladi, amasobho noma ama-smoothies kungasekela impilo yenhliziyo futhi kuthuthukise izitsha zasehlobo.

10. I-Coriander

I-coriander iqukethe inhlanganisela efana ne-linalool ne-geraniol, esiza ukwehlisa i-cholesterol eyingozi futhi ngaleyo ndlela ithuthukise ukusebenza kwenhliziyo. Ukwengeza amaqabunga e-coriander amasha kuma-chutneys, amasaladi noma ama-pickle anganikeza indlela eqabulayo yokusekela impilo yenhliziyo ehlobo.

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