Hawan jini a halin yanzu cuta ce ta yau da kullun da ta shafi mutane da yawa. Idan da farko wannan cuta ta kamu bayan shekaru 50, yanzu matasa sun riga sun sha wahala daga wannan cutar.
Ko da wane irin dabara na maganin hauhawar jini da likitanka zai bi, tushen ingantaccen kiwon lafiya shine gyaran tsarin abinci da tsarin abinci. Wani lokaci za a iya kawar da alamun rikice-rikice na dogon lokaci tare da kawai ingantaccen tsari, abinci mai kyau.
Kowa ya san yadda yake wahalar manne wa tsarin cin abinci a lokutan hutu, musamman tare da ɗabi'ar da ake da babban al'ada ta al'ada. Abin da ya sa, bayan wuce haddi na Sabuwar Shekara, da yawa daga cikin masu cutar hawan jini suna ƙarewa a asibiti tare da tabarbarewar yanayin jin daɗin rayuwa.
Kafin fahimtar abin da ke da kyau ga hauhawar jini, kuna buƙatar ƙirƙirar abincin mai amfani. Bayan haka, shi ne wanda ya kasance tushen duk wani abinci mai inganci. Don yin wannan, kuna buƙatar kafa abincin abinci na biyar-shida a cikin ƙananan rabo na 200-250 g kowane sa'o'i 2.5-3. A wannan yanayin, ƙarshen su ya kamata a kammala aƙalla 4 hours kafin lokacin kwanciya. Don haka, yana yiwuwa a nisanci damuwa da yunwar da akai, wanda ke buƙatar haɓaka narkewa, kuma tare da ita ƙarin kwararar jini da ƙarin kaya akan zuciya.
Jerin menu na marasa lafiya masu hauhawar jini don sabuwar shekara na iya haɗawa da samfuran masu zuwa:
- Daban-daban nau'in nama mai durƙusar, wanda ya haɗa da naman maroƙi, kaji ba tare da fata ba, naman zomo.
- Kayan abincin teku iri daban-daban.
- Seaarancin mai mai mara nauyi da kifayen kogi.
- Oat, buckwheat, sha'ir lu'ulu'u, hatsi shinkafa.
- Duk nau'ikan kayan lambu - fararen, farin kabeji, fure na fure, kabewa, tumatir, cucumbers, zucchini, eggplant, beets, karas, letas, albasa, tafarnuwa, ganye. An ba da damar dankali a cikin adadi kaɗan.
- Bambancin 'ya'yan itatuwa. Kuna iya cin kowane 'ya'yan itace Citrus, cranberries, lingonberries, currants, cherries, apples, pears, abarba. A iyakataccen adadin, ana bada shawarar ayaba da giya mai zaki.
Abubuwan abinci na abinci don hauhawar jini don sabuwar shekara na iya zama bambance bambancen, masu zuciya da lafiya. Don kiyaye lafiya mai kyau, ba kawai a lokacin hutu ba, har ma bayan sa, ya kamata ku bi shawarwarin da ke gaba:
- Wajibi ne a iyakance yawan cin gishiri zuwa matsakaicin, tunda sodium, wanda shine babban abincinta, yana riƙe da ruwa a jiki. Wannan yana ba da gudummawa ga karuwar haɓakar jini da haɓaka matsin lamba, wanda zai haifar da rikicewar hauhawar jini. Ka'idar shan gishiri shine gram 3-4 a rana. An riga an samo wannan adadin a cikin abincin yau da kullun na yau da kullun. Wato, ba a buƙatar gishiri a ƙari;
- Aryata shayi mai ƙarfi, kofi da, mafi mahimmanci - barasa a duk bayyanar da shi. Amma koren shayi na hauhawar jini ana nuna su a kowane yawa. Godiya ga adadi mai yawa na flavonoids wanda ke ciki, a hankali yakan ba da tasirin cholesterol mai cutarwa, yana ƙara yawan jijiyoyin jini kuma yana da amfani mai tasiri akan hawan jini;
- Ku ci abinci kaɗan
- Ituntata amfani da abincin da yake mai yawan kitse na asalin dabbobi. Waɗannan sun haɗa da nama mai kitse, yolks egg, man shanu. Amfani da waɗannan samfuran yana haifar da toshe tasoshin jini ta hanyar ƙwaƙwalwar mahaifa, wanda shine ɗayan abubuwan da ke haifar da hauhawar jini. Chicken, turkey ko naman maraƙi da aka dafa ba tare da mai ba shine mafi kyawun zaɓi don hauhawar jini;
- Vegetableara yawan cin abincin kayan lambu. Yawancin kayan lambu suna da wadatar fiber, wanda shine dalilinda zasu iya rage cholesterol jini da hana shawa. Bugu da kari, zaren kayan lambu ya sanya ya yiwu a kula da jin daɗin satiety na dogon lokaci sannan kuma a cire yawan abinci;
- Rage yawan cin sukari. Marasa lafiya marasa lafiya suna buƙatar iyakance gwargwadon yawan ƙwayar narkewa a cikin abincin, wanda ke tsokanar da riba mai yawa.
Babu taron bikin da zai iya yin ba tare da jita-jita masu zafi akan tebur ba. Akwai sharuɗɗan da yawa da ya kamata a bi lokacin shirya jita-jita masu zafi:
- Abincin da aka fi dacewa an shirya ba tare da roƙon abinci ba. Kuna iya dafa abinci, gasa ko tururi;
- Lokacin dafa stews, yi amfani da ƙaramin adadin man kayan lambu, ba mu ƙara kowane mai dabba da mai ba;
- Yi amfani da gishiri kaɗan sosai. Zai fi kyau a ɗan ɗanɗano gishiri a kwano, a sa mai ɗorawa a teburin, domin waɗanda suke so su daɗa gishiri a jikinsu. Mafi kyawun zaɓi shine amfani da ruwan lemun tsami, wanda aka ba da shawarar yayyafa tasa.
Akwai girke-girke da yawa da za su dace da duka mara lafiyar da sauran mutane:
- Flet kaza mai ƙarancin mai, wanda aka dafa tare da dankali;
- Ganye a cikin kayan lambu tare da ruwan lemun tsami. Steamed launin ruwan kasa shinkafa tare da kayan yaji cikakke ne a matsayin gefen abinci;
- Kifi mai gasa tare da dafa kayan lambu a matsayin kwano na gefe;
- Chicken nono cushe da apples and cuku;
- Braised veal tare da farin kabeji;
- Karancin kifin mai-mai mai karko. An shirya shi da ƙaramin adadin dankali da sauran kayan lambu;
- An tafasa nama a miya mai daɗin ci;
- Ganye tare da kayan barkono da buckwheat a matsayin tasa;
- Steamed cutlets na turkey nama, tare da gefe tasa na shinkafa daji ko turkey gasa a cikin tanda;
- Chicken stewed tare da abarba.
Babban dalilin sanya kayan abincin sanyi ga teburin shine ta daɗa ci abinci kafin cin manyan jita. Abin da ya sa ya kamata su zama haske sosai kuma suna ɗauke da adadin kuzari. Koyaya, godiya ga yin amfani da mayonnaise, man kayan lambu, kasancewar mai, kyafaffen, wani lokacin soyayyen kayan masarufi a cikin abun da ke ciki, da wuya a iya kiran kayan ciye-ciye.
Bayan cin su yayin hutu, har yanzu muna sarrafa cin abinci mai zafi, har ma fiye da ɗaya. Kuma a sa'an nan mun yi mamakin dalilin da yasa ake samun matsaloli tare da ciki da hanta, inda yawan nauyin ya fito da kuma cututtukan da suka biyo baya, gami da hauhawar jini.
Mafi kyawun zaɓuɓɓuka don abubuwan ciye-ciye na sanyi ga mutanen da ke fama da hauhawar jini sune masu zuwa:
- Salatin tare da kaza da letas. Miyan tafarnuwa mai haske cikakke ne kamar kayan miya;
- Fresh kokwamba da kabeji salatin. Zaku iya ƙara ɗanɗanar naman da aka dafa;
- Salatin Beetroot tare da kwayoyi da tafarnuwa;
- Karas karas tare da radishes, ganye da sesame tsaba, waɗanda ke da kayan yaji tare da vinegar;
- Tumatir cushe da cuku mai laushi da ganye;
- Salatin abincin teku da tumatir;
- Abincin '' herring a karkashin mayafin aske;
- Turkiya ko sauran kayan abinci na mirgine.
Dukkanin kayan masarufi don hauhawar jini an shirya su tare da ƙaramin ƙari na sukari, kuma wasu ba tare da shi kwata-kwata. Babban halin da ake shirin shirya kayan zaki shine rashin kitse mai kitse da mai daɗi a cikin sinadaran.
- 'Ya'yan itãcen marmari
- Iturea'idodin 'Ya'yan itace.
- 'Ya'yan itace.
- Gasa apples tare da curd cika.
- Strawberry Mousse.
- Curd cream tare da 'ya'yan itatuwa da aka bushe.
- Prunes tare da walnuts a kirim mai tsami.
- Stewed 'ya'yan itatuwa: apples, pears.
Tabbataccen abu ga marasa lafiya masu hauhawar jini shine cikakken ƙin shan giya.
Duk abin sha da aka ba shi izini ga mutanen da ke da hauhawar jini ya kamata a shirya su da ƙarancin ko ba a ƙara sukari ba: Hibiscus shayi, cranberry da ruwan cranberry, ruwan 'ya'yan itacen sabo da aka matse ba tare da ƙara sukari ba, milkshake, busassun' ya'yan itace, compote broth.
Don haka, hauhawar jini ba dalili bane da zai hana ka iya bukin biki. Ba tare da nuna bambanci ga kiwon lafiya da sakamako mara kyau ga jiki ba, zaku iya saita tebur mai arziki, saboda girke-girke na sabuwar shekara ga masu cutar hawan jini suna da bambanci sosai.
