Ka'idoji na yau da kullun da ka'idodi na rage yawan rage kiɗa

Matsalar yawan kiba shine yawanci hade da aiki mai rauni na zuciya da jijiyoyin jiki.

Yarda da tsarin abinci na jini, zaku iya share hanyoyin jini na yawan kiba da kuma samar da sikeli, kuma ga marassa lafiya da ke dauke da nau'in ciwon sukari guda 2, na rage matakan glucose na jini.

Wanene abincin ya dace?

Babban mahimmancin rage yawan abincin lipid shine watsi da abinci mai gishiri, mai mai yawa da kuma carbohydrates mai sauri.

Tsarin, shirin abinci mai amfani na dindindin ya dace musamman ga mutanen da ke fama da cututtukan wurare dabam dabam, cututtukan da ya shafi kodan, zuciya da hanta, cututtukan fata. Irin waɗannan ƙuntatawa za su iya zama da amfani ga waɗanda suke son yin nauyi.

Sakamakon amfani da abincin warkewa zai zama sananne a cikin 'yan makonni. Za'a tsabtace tasoshin kwandunan cholesterol, zubar jini zai inganta, sautin gaba daya na jiki, kawar da gubobi, zai karu. Kuma karin fam zai fara narkewa da sauri.

Ka'idodi na asali

Dangane da ka'idodin tsarin abincin, abincin da ake cinyewa ya kamata ya zama mai ƙima da ƙima a cikin adadin kuzari.

Kar ku tsallake abinci. Azumi yana haifar da rikicewar rayuwa kuma yana iya haifar da matsalolin ciki.

An kiyaye waɗannan ƙa'idodi:

1. Tabbatar sha 1.5 lita na ruwa kowace rana. Bayan farkawa, ana bada shawara don fara ranar tare da gilashin ruwa a zazzabi a ɗakin. Kada ku sha abinci. Zai fi kyau a sha awa ɗaya kafin abinci da rabin sa'a bayan cin abinci.
2. Bayar yadda ake son dafa abinci. Yana da kyau a soya sama da sau 2 a mako. An ba shi damar stew abinci da lokaci-lokaci gasa.
3. Abincin ƙarshe na ƙarshe ya kamata ya zama awa uku kafin zuwa gado. Idan ana jin yunwar, to, zaku iya yanke shi tare da kofuna mai mara nauyi.
4. Ku ci sau da yawa kuma a cikin ƙaramin rabo, keta tsarin yau da kullun zuwa liyafar da yawa. Kar ku wuce 1300 kcal a kowace rana (don maza - 1500). Idan aikin jiki ya ƙaru, to, ƙa'idodin yau da kullun shima yana buƙatar haɓaka ta hanyar 200 kcal.
5. Bugu da ƙari saturate jikin mutum tare da abubuwa masu amfani tare da taimakon bitamin hadaddun abubuwa.
6. Aiki na yau da kullun. A wasu cututtukan, ba a son shi don wuce gona da iri, don haka an amince da ƙarfin azuzuwan tare da likita.
7. A cikin abincin, dole ne a samar da furotin, wanda yake da wadataccen nama, kifi da kayayyakin kiwo na skim. Protein yana da mahimmanci don gina sabbin sel da tsokoki na tsoka.
8. Fatar tsuntsu tana da kima sosai a cikin adadin kuzari kuma tana dauke da mai mai yawa; tana buƙatar cirewa.
9. Uku kwai uku da aka dafa a mako guda ya kamata a haɗa su cikin abincin.
10. Abincin da ake buƙata na hadaddun carbohydrates za a maye gurbinsa da hatsi da kayan marmari, har da 'ya'yan itatuwa da berries. Carbohydrates sune tushen makamashi, rashin su yana haifar da rage yawan aiki.
11. An yarda da samfuran burodi a cikin nau'ikan bushewa da ƙarancin adadi. Kuna iya cin 100 grams na burodin hatsi 100 ko hatsin rai a rana.

Jerin samfuran

Kula da abinci na cholesterol, dole ne ku bi jerin abubuwan "daidai" kuma ku ƙi abinci mara kyau.

Babban haɗarin kiyaye lafiyar lafiya da siririn jiki shine ƙaruwar yawan abubuwan da ke cikin lipids a jiki.

Sabili da haka, yin menu don kowace rana, yana da kyau a daidaita shi daidai da adadin cholesterol.

Tebur cholesterol a cikin abinci sananne:

An hana

Waɗannan sinadaran suna contraindicated:

• cin nama (harshe, koda, zuciya, hanta);
• nama mai kitse da naman alade da ƙoshin abinci daga gare ta;
• jan tsuntsu nama da kwasfa;
• broths daga kayan nama;
• man dabino, man shanu, kwakwa da margarine;
• mayonnaise da sauran biredi waɗanda ke ɗauke da mai;
• caviar da kowane irin abincin teku banda kifi (jatan lande, squid, naman kifi);
• samfuran kiwo mai dadi kuma tare da babban adadin mai mai (ice cream, glazed curds, curd mai dadi, madara mai kamshi, cream, yogurt);
• taliya da rabin kayan da aka gama (daskararren kayan abinci, busassun kayan yaji, soyayyen jaka, burodin nama);
• kayan kyafaffen kayan tsiran alade (sausages, man alade, naman gwangwani);
• kayan lemu, kayan lemo da burodin alkama (Rolls, cookies ɗin ginger, kek, Sweets, cakulan);
• abin sha mai ban sha'awa tare da gas da baƙar fata mai ruwan kofi, ruwan 'ya'yan itace da aka shirya;
• giya mai ƙarfi, giya, giya.

Waɗannan samfura suna da wadataccen mai mai mai yawa cikin ƙoshin mai da cholesterol kuma suna ba da gudummawa ga kashewar jijiyoyin jiki. Bugu da ƙari, suna da yawa a cikin adadin kuzari kuma ba sa ba da gudummawar asara mai nauyi.

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Tushen abincin yakamata ya kasance:

• kifin teku (kwalin, herring, sprat, hake, halibut);
• ruwan tekun (ruwan teku, kelp);
• kayan lambu da kayan marmari na fiber: apples, kabeji, pears, zucchini, tumatir;
• babban adadin ganyayyaki sabo (Dill, alayyafo, seleri, faski);
• tafarnuwa, radish, albasa;
• gero ko oatmeal (dafa kan ruwa, ba tare da wani mai da sukari ba);
• Legumes na takin (Peas, chickpeas, wake, lentils);
• ruwan 'ya'yan itace, koran' ya'yan itace (ruwan 'ya'yan itace ana matsi ne kawai, kuma ya kamata a zama ba tare da kara sukari ba);
• man kayan lambu (masara, sesame, sunflower da zaitun).

Wadannan samfuran suna dauke da sinadarai da zaren abinci da yawa, saboda wanda akwai warkarwa ga jiki baki daya da inganta narkewar abinci. Bugu da ƙari, suna da ƙarancin kalori, wanda zai ba ka damar rasa nauyi mai yawa.

Amfani da hane-hane

Kada ku watsi da abubuwan haɗin wannan jerin gaba ɗaya. Sun ƙunshi kitsen mai da lafiya, bitamin da ma'adanai, da kuma sinadarin da suke buƙata don gina sel.

Kawai za a iya cinye su ba kawai fiye da sau biyu a mako.

• kashi daya cikin cuku gida da kefir;
• kaza da naman alade;
• kifin kogi;
• jita-jita daga namomin kaza da dankali (dole ne a sanya dankali a cikin ruwa a gaba don wanke fitar da sitaci);
• burodin da aka bushe da toya daga gare ta;
• buckwheat da aka dafa cikin ruwa ba tare da wani ƙari na man shanu da sukari ba;
• kayan yaji, mustard mai yaji, tumatir da soya miya, zuma;
• shayi tare da cikakken karancin sukari;
• qwai (babu sama da 3);
• walnuts, hailnuts da almon;
• lokaci-lokaci zaka iya shan gilashin farin giya mai bushe ko kuma karamin cognac.

Tsarin menu na mako don mata da maza

Abincin na kwana 7 ya ƙunshi girke-girke masu sauƙi, shiri wanda ba ya buƙatar dogon lokaci a murhun.

Kwana 1:

• karin kumallo - 250 g na oatmeal da aka dafa cikin ruwa, shayi mara bushe (kore);
• farkon abun ciye-ciye farantin itace ne, na esa fruitan itace, kimanin 200 g;
• abincin rana - barkono guda cushe da nama da kayan marmari, 250 g na shinkafa gefen tasa, apple compote;
• abinci na biyu - yanki na busasshen gurasa, 100 g kowane 'ya'yan itace;
• abincin dare - 250 g na kabeji ba tare da nama daga kayan lambu sabo tare da kirim mai tsami mai ƙamshi.

Kwana 2:

• karin kumallo - kwano na ganye da salatin kabeji tare da cokali mai na kayan lambu, shayi tare da zuma;
• abincin ciye-ciye na farko - plan plums da rabin innabi;
• abincin rana - 150 g na kaza tare da kwano na buckwheat, ruwan 'ya'yan peach;
• na biyu abun ciye shaye ne na 'ya'yan itace da ya bushe;
• abincin dare - 150 g na kifin tururi, coleslaw tare da karas tare da ƙari na cokali mai na man, ruwan ma'adinai ba tare da gas ba.

Kwana 3:

• karin kumallo - fakitin garin cuku tare da cokali ɗaya na zuma da kofi mai rauni;
• abun ciye-ciye na farko - yankakken 'ya'yan itace;
• abincin rana - 250 ml na kayan lambu miya da 100 g na hatsin rai gurasa;
• abun ciye-ciye na biyu - 250 g na kokwamba da salatin tumatir, ruwan ma'adinai ba tare da iskar gas ba;
• abincin dare - 200 g stew na naman sa stew stew tare da kayan lambu daban-daban, compote.

Rana ta 4:

• karin kumallo - madara oatmeal ba tare da sukari ba, koren shayi;
• abun ciye-ciye na farko - 'ya'yan itace guda ɗaya, busassun busassun kayan lambu;
• abincin rana - miya ba tare da nama daga kayan lambu sabo tare da cokali na kirim mai tsami, baƙar fata;
• abun ciye-ciye na biyu - 200 g na tsiren ruwan teku.
• abincin dare - kifi mai tururi, gilashin ruwan kwalba.

5 rana:

• karin kumallo - baƙar da ba a kwasfa daga gero, ba a dafa shayi;
• abun ciye-ciye na farko - ruwan lemo, ruwan 'ya'yan itace daga' ya'yan itacen citrus;
• abincin rana - miyan kabeji tare da nama mai ɗumi, shayi ba tare da sukari ba;
• na biyu abun ciye shaye ne na 'ya'yan itace da ya bushe;
• abincin dare - 250 g sabo ne tumatir salatin da mai.

6 rana:

• karin kumallo - wani yanki na kwandon buckwheat, ruwan lemun tsami;
• abincin ciye-ciye na farko - 'ya'yan itace da aka yanka mai shayi tare da cokali na zuma;
• abincin rana - 200 ml na miya tare da namomin kaza, kifi mai tururi;
• na biyu abun ciye-ciye shine salatin tare da kayan ruwan teku, gilashin shayi;
• abincin dare - 100 g na dankali da aka dafa, coleslaw tare da karas da man kayan lambu, 'ya'yan itacen compote.

7 rana:

• karin kumallo - fakitin gida cuku, kofi ba tare da sukari ba;
• abincin farko - salatin 'ya'yan itace, koren shayi;
• abincin rana - miyan kaza, ruwa ba tare da gas ba;
• na biyu abun ciye-ciye - kwale kwayoyi, 200 ml na kefir;
• abincin dare - stew daga cakuda kayan lambu masu stewed, ruwan 'ya'yan itace daga' ya'yan itatuwa Citrus.

Don tsabtace jiki kuma don rasa poundsan fam, dole ne ku bi tsarin abinci mai gina jiki bai wuce watanni uku ba. Don dalilai na magani, irin wannan abincin dole ne a daɗe da shi, tare da maye gurbin girke-girken menu tare da wasu daga jerin samfuran samfuran da aka yarda, idan ana so.

Contraindications don rage cin abinci

Duk da fa'idodi masu amfani, wannan abincin bai dace da kowa ba.

Abincin hypoliplera zai cutar da irin waɗannan nau'ikan mutane:

• yara a ƙarƙashin shekarun balaga;
• mata masu juna biyu da masu shayarwa;
• marasa lafiyar insulin-da ke fama da ciwon sukari mellitus;
• mutanen da suke fama da karancin ƙwayar harar fata da cuta mai saurin kamuwa.

Duk wani ƙuntatawa na abinci ga irin waɗannan mutane ya kamata a yarda da likita.

Abu na bidiyo akan yadda ake rage kwayar cholesterol:

Abincin rage cin abinci mai narkewa baya farantawa tare da jita-jita iri-iri, amma lura da menu da aka ba da shawarar za ku iya hanzarta kawo adadi a cikin kyakkyawan tsari kuma ku sami ci gaba na inganta lafiya.

Bugu da kari, shirye-shiryen ingantattun jita-jita basu dauki lokaci mai yawa ba kuma baya buƙatar samfuran kayan abinci. Yunwar ma ba zata dame ta ba, kawai ka manta ka dauki wani hadadden bitamin ka sha ruwa da yawa.