Abinci mai gina jiki tare da sukari mai yawa da cholesterol: abinci da abinci

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Ciwon sukari mellitus wata cuta ce wacce ake narkewar narkewar carbohydrates a cikin jiki. Wannan na iya kasancewa tare da isasshen samar da insulin ko kuma tare da asarar hankalin masu karɓar shi.

Rashin narkewar ƙwayar narkewar ƙwayar cuta yana haifar da hyperglycemia - karuwa a matakan sukari. A cikin ciwon sukari, saboda canji a cikin daidaito na kwayoyin, akwai keta hadarin metabolism, wanda ya nuna ta ƙara yawan kwayar cholesterol a cikin jini.

Duk abubuwan guda biyu - sukari mai yawa da cholesterol, suna ba da gudummawa ga lalata bango na jijiyoyin bugun gini da haɓaka rikitarwa na ciwon sukari. Don hana ci gaba da waɗannan yanayin, ana bada shawara don bin abinci tare da sukari mai yawa da cholesterol a cikin jini.

Dokoki don yin abinci tare da sukari mai yawa da kuma cholesterol

Yadda za a rage cholesterol na jini a gida, kowa yasan bayan shekaru 40, a matsayin abincin da ke rage matsayinsa yana zama rigakafin canje-canje da suka shafi shekaru a cikin jijiyoyin jini, atherosclerosis da hauhawar jini.

Kuna iya saurin sukari cikin sauri kuma yadda yakamata ta hanyar maye gurbin kayan maye tare da kayan abinci don masu ciwon sukari tare da maye gurbin sukari. Su ne na halitta: fructose, xylitol, sorbitol da stevia, waɗanda ke da ƙananan sakamako masu illa, da na roba. Ya kamata a yi amfani da kemikal - aspartame, saccharin, sucralose, a cikin adadi kaɗan.

Idan cholesterol da sukari na jini suna haɓaka, an tsara abincin abinci - hada abinci mai lamba Na 9 da 10 a cewar Pevzner. Ka'idodi na gina jiki na warkewa:

  1. Yawancin abinci - sau 5-6 a rana a cikin ƙaramin rabo.
  2. Kalori na rage yawan abincin da ya wuce nauyin jiki.
  3. Abincin abinci mai gina jiki tare da sukari mai yawa ya ƙunshi raguwar carbohydrates a cikin abincin saboda kin amincewa da sukari da ƙimar gari, duk abinci da kwano tare da abun cikin su.
  4. Carbohydrates a cikin adadin 250 - 300 g ya kamata ya fito daga kayan lambu, burodi mai launin ruwan kasa, 'ya'yan itãcen marmari mara kyau, hatsi daga hatsi marasa ganuwa.
  5. Protein a cikin abinci ya ƙunshi adadin kimiyyar lissafi. Abubuwan da aka fi so daga kifi, samfuran kiwo mai ƙarancin mai, farin kwai, farin abincin teku, cuku mai ƙarancin mai. Nama an bada shawarar ƙananan mai-mai. A cikin tsufa, kayan nama a cikin menu ya kamata ya ragu, kuma yakamata a ƙara yawan amfani da kifi.
  6. Kadancen abinci sun iyakance zuwa 60 g, rabin ya kamata a samo su daga abincin shuka.
  7. Tare da haɓaka matsin lamba da lalata aikin zuciya, an cire gishiri daga abinci. A duk sauran halayen, ba za ku iya wuce 4 g kowace rana.
  8. Tsarin shayarwa - ruwan sha mai tsabta ya kamata ya zama 1.2 - 1.5 lita.
  9. Tsarkakakken ciki da abubuwan cirewa suna iyakantacce, saboda haka kwano na farko an shirya cin ganyayyaki kawai ne.
  10. Babu soya, fatar ko gasa mai.

Abincin abinci don rage ƙwayar cholesterol ya haɗa da abinci tare da tasirin lipotropic - yana hana adon mai a cikin ƙwayar katako kuma cikin hanta. Waɗannan sun haɗa da: naman sa, kifi mai ƙoshin mai, musamman abincin teku, cuku gida, tofu. Waɗannan samfuran sun haɗa da amino acid masu mahimmanci - choline, methionine, lecithin, betaine da inositol.

Omega 3 da Omega 3 da Omega na 6 suna da tasirin lipotropic.A ana samun su a cikin linseed, masara da man zaitun, da kifi. Abun da aka gano kamar su aidin shima yana inganta metabolism na mai, saboda haka ana bada shawarar cewa tare da babban cholesterol akwai saladi daga ruwan teku, abincin teku.

Man zaitun da aka bushe yana iya zama ƙasa a cikin gurnin kofi kuma ana amfani dashi azaman gishiri. Don haɓaka ɗanɗano, ana kuma bada shawara don ƙara kyawawan ganye da lemun tsami lemon tsami. Fiber yana da dukiya mai mahimmanci. Fiber mai cin abinci na kayan lambu da burodi suna cire sukari mai yawa da cholesterol daga hanji.

Kafin amfani, bran ya kamata a steamed da ruwan zãfi, to, ana iya haɗe shi da kefir, yogurt, juice, porridge, cuku gida. An hada nama da kifi tare da burodi - ana amfani da su azaman yin burodi kafin yin burodi, ana shirya miya da abin sha daga ƙwanƙwashin daga tukunyar.

Rage sukari na jini ya fi sauƙi idan kun san irin samfuran da kuke buƙatar haɗawa cikin menu don kowace rana. Wadannan sun hada da: albasa da tafasasshen albasa, kirfa, ginger, Jerusalem artichoke, chicory, blueberries, blueberries don ciwon suga.

An hana abinci da hani

Don fahimtar yadda ake rage cholesterol da sukari tare da abinci, kuna buƙatar sanin abin da zaku iya amfani dashi a menu. Ya kamata a shirya abinci sabo, haifar da ci.

Aikin sinadarin - ana tafasa, tafasa, hurawa, tuwon ruwa da yin burodi.

An yarda da samfuran masu zuwa:

  • Rye burodi, mahaukata, alkama gari 2 iri. Za'a iya amfani da burodi 300 g a rana sau ɗaya maimakon maimakon burodi, ana iya amfani da samfuran gari daga gari na hatsi ko tare da ƙari na bran, wanda ke rage alamun glycemic na abinci.
  • Za'a iya amfani da kifi mai ƙarancin mai - perch, pike, pike perch, cod, pollock. Abincin teku wanda zai rage cholesterol yakamata a haɗa shi cikin abinci koyaushe. Waɗannan sun haɗa da ƙwayoyin musilai, kayan ruwan teku, shrimp, squid, scallop, dorinar ruwa. Sau ɗaya a mako za ku iya ci soring.
  • Nama, naman rago, naman maroƙi da naman alade ana cinye su ba tare da mai ba, kaza da turkey - ba tare da fata ba. An ba shi izinin cin tsiran tsiro, abincin da aka dafa da dafa abinci daga zomo.
  • An shirya porridge daga oatmeal, buckwheat, ƙasa da yawa daga sha'ir lu'ulu'u, sha'ir da gero. Ana amfani da ƙamshi don dafa abinci na casseroles, darussan farko. An yarda wake wake sau 2 zuwa 3 a mako.
  • An fi cin kayan lambu sabo ne a cikin nau'ikan salads tare da man kayan lambu, ganye da ruwan lemun tsami. Hakanan zaka iya dafa Boiled da stewed a cikin ruwa jita daga zucchini, kabeji da farin kabeji, broccoli, squash, eggplant, kabewa. Karas, dankali, Peas da wake da kuma beets an haɗa su cikin ƙimar carbohydrate da aka yarda. Yi amfani da fiye da sau 3 a mako
  • Kayan nono: cuku mai-kitse mai ƙananan mai, kefir, yogurt ba tare da ƙari da yogurt ba. Kuna iya cin cuku mai ƙima (har zuwa 40% mai). Kirim mai tsami da kirim na 10% ana ƙara su a cikin ƙoshin da aka gama ban da tablespoon.

Darussan farko da sauran shawarwari

Dayan jita-jita na farko yakamata su kasance masu cin ganyayyaki - daga hatsi da kayan marmari, madara. Kuna iya dafa miyan, miyan kabeji, miyan kuzara da borsch a kan kayan ado na bran. Miya tare da nama ba tare da mai ba a yarda 1 lokaci a cikin kwanaki 10. An bada shawara don dafa okroshka tare da madara whey.

Ana amfani da ƙwai don dafa abinci, a cikin nau'i na omelet daga sunadarai, Boiled-Boiled. An yarda da qwai uku a mako daya. Ana buƙatar shirya miya a kan adon kayan lambu, kayan kiwo ko kirim mai tsami, tumatir da 'ya'yan itace, an yarda da ayyukan miya na Berry.

Kamar yadda kayan yaji ke amfani da apple cider vinegar, kirfa, ginger, turmeric, Saffron, vanilla. Horseradish da mustard - ƙuntata. Butter an rage zuwa 20 g kowace rana, ƙara wa an gama jita-jita. Kayan lambu mai kayan yaji tare da salads da darussan farko.

'Ya'yan itãcen marmari da berries ya kamata a ba su bushe ko mai daɗi da m. An ba shi izinin cin raw da dafa abinci compote, jelly (zai fi dacewa a kan agar-agar), mousse. Ana amfani da madadin sukari don ƙara zaki. Sweets da kukis kawai tare da xylitol ko fructose.

Ruwan 'ya'yan itace na iya zama kayan lambu, bishi da' ya'yan itatuwa marasa ruwa, shayi ko kofi tare da madara, chicory, adon daji ne na fure, ruwan ma'adinai da ƙyalli.

Rage abinci gaba daya ko kuma kawar da abinci da abinci daga abinci zai taimaka inganta haɓakar carbohydrate da mai mai, wanda ya haɗa da:

  1. Giya na sha.
  2. Nama mai nama da ƙima (kwakwalwa, kodan, huhu, hanta, zuciya), duck ko Goose, sausages, naman da aka kwaba da abincin gwangwani, biredi nama da broths, naman alade, rago, mai kitse.
  3. M, kyafaffen, ko kuma gwangwani kifi, caviar.
  4. M gishiri mai tsami mai tsami mai tsami tare da mai mai yawa sama da 40%, kirim mai tsami tare da kirim mai tsami, kayan abincin abinci na curd, yogurts tare da 'ya'yan itatuwa da sukari.
  5. An haramta sukari da farin gari gabaɗaya, har ma da duk samfuran da ke tare da su - kayan kwalliya, kayan lemo, ƙanƙara, adana 'ya'yan itacen gwangwani, inabi, rais, ayaba da kwanan wata. Duk wani ruwan 'ya'yan itace da aka cakuda da sodas na sukari.
  6. Semolina, shinkafa, taliya.

Suna ƙuntata abinci mai gina jiki na marasa lafiya waɗanda ke da sha'awar yadda ake rage sukari da kuma kula da ƙarancin cholesterol, kofi mai ƙarfi, shayi, koko da cakulan. Biredi mai zafi, Navaros mai ƙarfi da marinade, margarine da biredi mai ba da shawarar gare su.

Ga jiki, wani babban matakin sukari da cholesterol baya wucewa ba tare da wata alama ba, koda bayan rage girman matakinsa da magunguna, tunda kowane tsalle-tsalle a cikin jini yana rusa bangon jijiyoyin jiki, yana haifar da tsarin kumburi. A wurin lalacewa, ana ajiye cholesterol, yana yin allurai na atherosclerotic.

Wadannan dalilai, idan aka haɗu, ƙara haɓaka da yiwuwar rikicewar jijiyoyin jini da haɓaka ƙwaƙwalwar zuciya a cikin yanayin ischemia na zuciya, tashin zuciya da hauhawar jini. Tare da haɓakar canje-canje na atherosclerotic a cikin marasa lafiya tare da ciwon sukari na mellitus, rikitarwa yana faruwa sau da yawa kuma yana bayyana kamar:

  • Wani mummunan nau'in neuropathy mai ciwon sukari tare da haɓakar rauni na trophic.
  • Nephropathy tare da gazawar na koda.
  • Encephalopathy, bugun jini na hanji.
  • Rashin ciwon sukari da kuma rashin hangen nesa.

Yin rigakafin haɓaka irin wannan yanayi shine ingantaccen abinci mai gina jiki, rama mai ciwon sukari tare da insulin ko rage ƙwayoyin sukari, kazalika da zaɓin ɗakunan motsa jiki na ɗaiɗaikun mutane don ciwon sukari. A cikin marasa lafiya masu kiba, asarar nauyi wajibi ne, wanda ke rage haɗarin rikice rikice. Bidiyo a cikin wannan labarin yayi magana game da ka'idodin ka'idodin tsarin abinci don ciwon sukari da kuma babban cholesterol.

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