Girke-girke na 3 don maganin oatmeal don taimakawa rage ƙwayar cholesterol

Tsarin cholesterol na jini yana haifar da matsalolin kiwon lafiya a nan gaba. Koyaya, akwai magunguna na dabi'a waɗanda zaku iya inganta yanayinku sosai.

Kawai an gwada jininka kuma likitan ku yace hakan jini cholesterol ya yi tsayi? Kada ku damu, za mu gaya muku abin da za ku yi!

Abu na farko da ya kamata ka sani shine bambance-bambance a cikin nau'ikan cholesterol: a yanayi, ana iya rarrabashi zuwa mai kyau da mara kyau. Abinda ake kira mummunan cholesterol (LDL) yana samar da jikin mu, amma kuma ya zo da abinci. Zai iya tarawa cikin ƙwayoyinmu da jini, wanda ke da haɗari sosai ga lafiyar.

Mafi muni, abu na farko da likitan ya yi shi ne rubutattun magunguna don taimakawa rage cutar cholesterol dinku. Amma da gaske duk abin da kuke buƙata shi ne daidaitaccen abinci da motsa jiki a kai a kaidon haka matakin cholesterol a jiki ya koma al'ada.

A cikin wannan labarin za mu gaya muku yadda za a rage jini cholesterol tare da taimakon oatmeal na saba.

Ta yaya oatmeal ke taimakawa rage jini cholesterol?

Kamar yadda kuka riga kuka sani, ana amfani da oatmeal superfood. Idan kun lura da lafiyarku, kuyi ƙoƙarin cin shi kowace rana. Yana da amfani sosai ga zuciya, yana daidaita nauyin mu, yana inganta narkewar abinci yana taimaka wajan magance maƙarƙashiya. Wannan kyakkyawar taska ce, wacce aka sani tun zamanin da kuma magunguna na zamani sun yarda da ita.

Alal misali, Mayo Clinic, ya gudanar da bincike mai ban sha'awa wanda ya bayyana Babban fa'idodin oatmeal don daidaita mummunar cholesterol. Ga abin da ya ce:

Oatmeal ya ƙunshi fiber mai narkewa, wanda yake da wadataccen abinci a cikin lipoproteins kuma yana ba mu damar rage matakin mummunan cholesterol a cikin jini.
Wannan nau'in zaren yana daidai da wanda aka samo a cikin apples, wanda an san sanannun abubuwan da ke da amfani a cikin yaƙi da cholesterol.
Koyaya, yi hattara: ba duk abincin da ke tushen oatmeal zai taimaka maka rage ƙwayar cholesterol dinku ba. Misali, cookies din oatmeal suna dauke da sukari mai yawa da mai mai yawa. Yi ƙoƙarin cin oatmeal na halitta kawai.

1. Oatmeal tare da kore apple da kirfa

Kuna buƙatar:

100 g oatmeal
Apple daya
Gilashin ruwa (200 ml)
Kadan kirfa mai kadan

Hanyar dafa abinci:

A wanke apples da sara su sosai. Ba lallai ba ne a tsaftace su, saboda yana cikin kwasfa wanda ya ƙunshi abubuwa masu amfani da yawa da zasu taimake mu kawar da cholesterol.
Zuba oatmeal tare da gilashin ruwan zãfi don ya fara dafa nan da nan. Abu ne mai sauqi qwarai da sauri.
Bayan minti 10, ƙara apples a cikin oatmeal. Lokacin da ta zama mai laushi, cire kayan kwalliya daga wuta.
Mataki na gaba? Zuba ruwan magani a cikin fenti da kuma doke har sai da santsi. Kuna iya yayyafa wannan kyakkyawar hadaddiyar giyar tare da kirfa ƙasa.

2. Oatmeal da pear

Kuna buƙatar:

Pearaya daga cikin pear
100 g oatmeal
Gilashin ruwa guda
20 g na zuma

Mafi dacewa don karin kumallo da abincin dare. Zuba gilashin ruwa a cikin kwanon rufi, kawo shi a tafasa kuma ƙara oatmeal. Da zarar cakuda yana da kauri da daidaituwa, cire firinti daga wuta.

Kwasfa pear da yanke shi a kananan guda (kada a goge shi). Pear lowers jini cholesterol, kuma a hade tare da oatmeal amfaninsa mai amfani kawai yana ƙaruwa. Sanya garin oatmeal a cikin abincin da kuka fi so kuma ku ɗan yanka 'pear' pear da tablespoon na zuma a ciki. Za ku sami karin kumallo mai dadi da abinci mai gina jiki. Tabbatar a gwada shi!

3. Oatmeal tare da plums

Kuna buƙatar:

100 g oatmeal
2 plums
3 walnuts
Gilashin ruwa guda

Hanyar dafa abinci:

Fruitsa fruitsan itacen ukun da suka fi taimaka wajanƙar cholesterol sune apples, pears, da plums. Strawberries, lingonberries, kiwi da inabi suna da amfani sosai. sabili da haka, zaka iya amintar da duk waɗannan 'ya'yan itatuwa da berries a cikin oatmeal na safe don daidaita matsayin cholesterol a cikin jini.
Dafa abinci mai sauqi qwarai. Tafasa ruwa a cikin kwanon rufi kuma ƙara oatmeal a ciki domin ya fara dafa abinci nan da nan. A hanyar, shirya plums, cire dutsen daga gare su kuma sara. Finely sara da walnuts.
Bayan oatmeal ya shirya, canja shi zuwa kofin kuma ƙara plums da kwayoyi. Wannan karin kumallo yana da kyau don tsara tasirin cholesterol na jini. Gwada cin oatmeal kowace rana, da sannu za ku lura da yadda lafiyar ku ta inganta.

Karku manta koyaushe ku ci abinci mai daidaita da kuma motsa jiki kowace rana. Sau da yawa muna ba ku shawara kuyi tafiya cikin labaran mu na akalla rabin sa'a a rana. Idan abokiyar abokiyar ka ko budurwarka za ta sa ka kasance tare da kai, tafiya zata zama mai daɗi da walwala. Fara kula da kanku yau!

Yana rage haɗarin cututtukan zuciya da oncology

Masana kimiyya a Jami'ar Harvard, dangane da bincike game da abinci mai gina jiki, salon rayuwa da matsayin lafiyar mutane 100,000 har tsawon shekaru 14, sun yanke cewa amfani da shi na yau da kullun ne kawai na gram 28 na oatmeal ko shinkafa mai launin ruwan kasa, ko kowane kayan hatsi (kawai 1 a kowace rana) yana ragewa. hadarin kamuwa da cutar sankarau da cututtukan zuciya.

Tunda oatmeal yana da wadatuwa a cikin magungunan antioxidants waɗanda ke kare jiki daga tsattsauran ra'ayi - amfani da shi kuma yana rage haɗarin kansa. Don haka, masana kimiyya daga Holland da Burtaniya masu girma, bayan sun gudanar da karatu da yawa, sun yanke hukuncin cewa karuwar koda 10 g A cikin abincin yau da kullun na abinci mai fiber, yana rage haɗarin ciwon kansa da 10%.

Yana ƙaunar sukari da jini kuma yana taimakawa rage nauyi.

Oatmeal yana rage haɗarin ciwon sukari na 2. Wannan shi ne saboda gaskiyar cewa oatmeal yana da jinkirin carbohydrate, yana da ƙarancin glycemic index. Tun da cin oatmeal na karin kumallo, mutum zai kasance cike da dogon lokaci - wannan yana taimakawa wajen tsayar da sukari na jini kuma yana taimakawa wajen riƙe nauyi a ƙarƙashin kulawa.

Yana Taimaka Wajan Rage jini

Jaridar American Journal of Clinical Nutrition, the American Journal of Clinical Nutrition, ita ma ta wallafa sakamakon binciken da ta gano cewa oatmeal yana da tasiri kamar saukar jini a cikin jini dangane da inganci. Wato, ciki har da shi a cikin abincinku na yau da kullun na iya taimakawa wajen sarrafa hawan jini.

Daidai ne ga 'yan wasa

Kuma hakika, yana da mahimmanci ga 'yan wasa, musamman da safe don karin kumallo. Dangane da binciken da aka buga a shafuffukan "JAMA: Magungunan Cikin Gida" - yana ƙaruwa da haɓakar horarwar, idan awa 1 kafin ta, ɗan wasan ya ci wani ganyen kwalliya daga oatmeal. Ya ƙunshi adadin carbohydrates da furotin, da kuma adadin fiber na dogon lokaci yana ɗaukar isasshen matakin kuzari a jiki.

Yana ƙaruwa da rigakafi kuma yana taimakawa tare da bacin rai

Nazarin da aka buga a cikin Molecular Nutrition & Abinci Bincike ya nuna cewa oatmeal ya ƙunshi beta-glucans, wanda ke da hannu a cikin sakin cholecystokinin, ƙwayar neuropeptide wanda ke maganin antidepressant wanda ke sarrafa ci kuma yana haifar da jin daɗi. Bugu da kari, beta-glucans ana daukar su wakilai na rigakafi, wato, suna ba da gudummawa wajen kara juriya ga cututtukan jiki (duba kwayoyi don kara rigakafi).

Ya taimaka da rashin bacci

Waɗanda suke da matsalar bacci suna iya ci don abincin dare. Tare da raunin serotonin a cikin mutum, rashin bacci yana faruwa. Oatmeal ya ƙunshi isasshen bitamin B6, wanda ke ƙarfafa samar da serotonin. Haka kuma, oatmeal yana haɓaka samarwar jikin mutum na barcin bacci - melatonin, don haka ya zama dole ga waɗanda ke fama da rashin bacci (duba yadda ake saurin faɗuwa).

Ranar wallafa 02.16.2015
Wanda aka shirya: Selezneva Valentina Anatolevna

Yin amfani da maganin oats tare da babban cholesterol

Masu karatun mu sunyi nasarar amfani da Aterol don rage cholesterol. Ganin shahararrun kayan wannan samfurin, mun yanke shawarar ba da shi ga hankalin ku.

Ana kiran Oatmeal hatsi sihiri saboda yawancin fa'idodi na kiwon lafiya. Kayan cholesterol sanannen sananne ne kuma sanannun samfurin. A cikin wannan talakawa, a kallo na farko, hatsi ya ɓoye ɗakunan ajiya na abinci mai gina jiki. Abubuwan da ke tattare da sunadarai masu guba suna ba ku damar kula da cututtuka da yawa kuma ku tsaftace jiki sosai.

Tsarin sunadarai na mai

Abun oatmeal ya ƙunshi furotin 18-20%, har zuwa sittin sittin cikin sittin, ragowar yana cike da kitse. Hatsi suna ɗauke da fiber, tryptophan da amino acid. Oats suna da wadata a ma'adanai da abubuwan gano abubuwa kamar ƙarfe, silicon, potassium da magnesium, zinc, fluorine, nickel, iodine, manganese, phosphorus, sulfur, aluminum da cobalt.

Hatsi ya ƙunshi bitamin na ƙungiyar A, B1, B2, B6, E, bitamin K, carotene a cikin adadi mai yawa. Haɗin ya ƙunshi oxalic, molonic, erucic, pantothenic da nicotinic acid, maganin antioxidants na halitta. Oat ya ƙunshi polyphenols - abubuwa masu aiki na kwayar halitta, thyreostatins, kazalika da enzyme mai kama da amhlase na pancreatic. Godiya ga biotonin, karewar jikin mutum yana ƙaruwa.

Tare da sinadarin cholesterol, yana da amfani a yi amfani da maganin oats din domin yana ɗauke da sinadarin beta-glucan fiber, wanda ke da abubuwan da ke ƙasa:

Fibodinsa, lokacin da ya shiga cikin jijiyar ciki, zai samu daidaituwar yanayin aikin viscous.
Wannan yana taimakawa wajen ɗaukar cutar cholesterol mai cutarwa kuma yana cire shi da sauri ta jiki.

Oats da Cholesterol

Yadda ake cin naman hatsi a kan cholesterol? Akwai girke-girke da yawa. Shekaru da yawa suna haɓakar wannan hatsi, duk kabilu sun lura cewa amfanin da ya fi dacewa shine hatsi. Oatmeal porridge, musamman cin abinci don karin kumallo, hanya ce madaidaiciya don inganta kiwon lafiya, ƙara yawan rigakafi, daidaita al'ada sukari na jini, tsaftataccen gubobi, gami da rage yawan ƙwayoyin cuta.

Dukansu jami'ai da magunguna na gargajiya suna iƙirarin cewa mafi kyawun hatsi don yin garin tanki shine hatsi duka. Tsarin dafa abinci zai yi, ba shakka, a jinkirta, amma sakamakon yana da daraja. Koyaya, ana iya amfani da oatmeal. Suna riƙe dukkanin abubuwan amfani, kodayake suna da ƙarancin fiber.

Kayan dafaffar shinkafa ya fi kyau ba a cikin madara ba, amma cikin ruwa kuma ba tare da sukari ba. A cikin ƙoshin oatmeal da aka gama, zaku iya ƙara sabo da busassun 'ya'yan itace, ƙwaya, kuma idan babu contraindications, a cikin ƙananan adadin zuma.

Daga oatmeal zaka iya dafa garin kwalliya ba tare da dafa abinci ba. Da maraice, zuba karamin adadin wasu madara samfurin - kefir, yogurt, kuma da safe ku ci wannan kyakkyawan maganin. Harshen mai kumburi zai tsabtace hanji kamar buroshi, kuma kitse mai da aka kirkira lokacin narkewa zai daidaita matsayin sukari da cholesterol a cikin jini. Yin amfani da irin wannan tasa yau da kullun yana rage cholesterol zuwa al'ada.

Masana kimiyya sun riga sun kafa wani yanki na amfanin yau da kullun na maganin oats, a cikin abin da ba za ku iya damu ba game da matakin cholesterol. Abincin hatsi kawai 70 ne. Yin amfani da wannan adadin a kowace rana (kuma zaku iya cin abinci oat ku sha kawai daga gare shi), zaku iya tsayar da cholesterol kuma ku hana karuwa.

Oat broth yana adana duk fa'idodin abubuwan haɗin da ke cikin hatsi. An daɗe da fahimtar magani ta Broth a matsayin ɗayan mafi kyawun hanyoyi don rage ƙwayar cholesterol a cikin jiki.

Don yin magani mafi inganci, yana da mahimmanci:

Samu ingancin oats. Dole ne a tabbatar da cewa babu wasu abubuwan hatsi na hatsi, kwari, ƙananan pebbles da sauran tarkace a ciki.
Kafin sanya hatsi, ya zama dole a goge shi sosai, sannan a yi ruwa a ruwa da yawa ko a ƙarƙashin ruwa mai gudana.
Ba a shawarar dafa hatsi da abin sha don nan gaba. Zai fi kyau ɗauki kawai dafaffen jita-jita - don haka za su kawo ƙarin fa'idodi.
Yana da kyau a gwada yin amfani da cholesterol kafin a magance ta da mai. A matsakaici, ana nuna mai nuna alama ga wanda bai kai 5.2 mmol / L ba. Rage zuwa 7.8 mmol / L - matsakaici karuwa. Duk abin da ke sama yana nuna cewa mummunan cututtuka suna haɓaka waɗanda ke buƙatar kulawa da kwararru. Bayan hanya tare da maganin oats cholesterol, dole ne a maimaita gwajin. Idan kuzarinin na da inganci, za a iya ci gaba da jiyya. Idan babu canje-canje, zaku iya gwada shan kayan oatmeal da aka shirya bisa ga girke-girke daban-daban.

Sauƙaƙe girke-girke daga hatsi

Ana iya shirya broth mai sauƙi irin wannan. A cikin 1 lita, daga ruwan zãfi sa 5-6 tbsp. l duka hatsi da tafasa na mintina 15-20, yana motsawa ci gaba. Cire daga zafin rana kuma ba da izinin kwantar. Theauki samfurin bayan cin gilashin 1 a rana tsawon wata daya. Idan ya cancanta, ana iya maimaita ta bayan hutun mako guda.

Idan babu hali na kamuwa da ciwon sukari, zaku iya shan abin sha daga oats, madara da zuma. Don 300 ml na ruwa, ɗauki 2 tbsp. l hatsi (na iya zama cikakke ko kuma a cikin oatmeal), tafasa da tafasa don wani mintina 5. To, 2 tbsp .. Ana kara wa broth. l madara da zuma da kuma mai zafi, amma ba a dafa shi ba. Cool kuma ɗauka 1-2 tbsp. l Minti 20 kafin abinci sau 3-4 a rana. Aikin wata daya kenan.

Har ila yau jiko na gaba yana da kyawawan abubuwan warkarwa. Don 1 lita na ruwa mai laushi, ɗauki 1 kofin na hatsi mai wanke sosai, zuba da nace don 10 hours. Sakamakon dakatarwa yana dafa shi a kan matsakaici na rabin sa'a kuma ya nace don wani sa'o'i 12. Don haka dole ne a tace ruwa kuma a dawo da ita ga asalinta, tare da kara ruwan da aka dafa. Sha cikakken 1 lita na sha sau 3 a rana. Aikin ya kasance aƙalla makonni 3. Akwai kwasa-kwasan 3 a kowace shekara.

Masana sun ce tare da babban cholesterol, magani da aka sanya a cikin thermos a cikin dare tabbas zai taimaka. Don yin wannan, ɗauki 1 lita na ruwan zãfi da kuma 1 kofin tsarkakakken hatsi. Daga hatsi ya bar dare. Da safe, zuriya ku sha ruwan duka a kan komai a ciki na mintina 30 kafin karin kumallo. Don kwanaki 10, zaku iya cimma raguwar cholesterol sau 2. Bugu da kari, jiko yana wanke jikin salts, da gubobi, inganta narkewar abinci.

Kuna iya haɓaka kaddarorin warkaswa tare da ruwan 'ya'yan itacen hawthorn da aka matse sosai. Furr 1 kopin oatmeal ko hatsi a cikin 1 lita na ruwan zãfi mai dumi, kawo zuwa tafasa a kan ƙarancin wuta kuma simmer har sai ɗaukacin dakatarwar ya sami daidaito na jelly. Iri da broth kuma ƙara ruwan 'ya'yan itace na hawthorn a cikin wani rabo na 1: 1. Sha 0.5-1 kofin sau 2-3 a rana don akalla wata daya.

Abubuwan da ba za a iya warkar da su ba shine jelly oatmeal. Akwai wadatattun girke-girke, amma mafi sauki kuma mafi araha shine a ɗauki kofuna 4 na oatmeal kuma a zuba kofuna 8 na ruwa mai ɗumi. Sannan nace a rana a wurin dumi. Bayan nace, haɗa sosai da iri. Ya kamata a tafasa jiko a kan zafi kadan don minti 3-5 kuma a ba shi damar kwantar. Suna shan irin wannan jelly a gilashin 1 bayan cin abinci, zai fi dacewa ba tare da ƙarin sukari ba.

Duk magungunan da aka shirya daga mai na hatsi sun wuce gwajin lokaci. An yi imani cewa contraindications don amfani kawai ba su wanzu.

Yana iya amfani da shi duka manya da yara. Kuma, hakika, ga waɗanda suke son yin al'ada su magance ƙwayoyin ƙwayoyin cuta.

Anna Ivanovna Zhukova

Tashar yanar gizo

Masu nazarin jini
Nazarin
Atherosclerosis
Magunguna
Jiyya
Hanyoyin jama'a
Abinci mai gina jiki

Oats don rage ƙwayar cuta

Atherosclerosis, wanda ƙwaƙwalwar ƙwayar cuta ke haifar, ya zama matsala ta gaske a cikin magungunan zamani. Suna magana game da cutar a koyaushe kuma a cikin shirye-shiryen talabijin, takaddun bayanai a cikin polyclinics sun yi gargaɗi, kuma likitoci ba su gajiya da maimaitawa ba.

Masu karatun mu sunyi nasarar amfani da Aterol don rage cholesterol. Ganin shahararrun kayan wannan samfurin, mun yanke shawarar ba da shi ga hankalin ku.

Kwayoyin cholesterol da aka kirkira a saman jijiyoyin jijiyoyin jini suna toshe hanyoyin jini na yau da kullun ta hanyar jijiyoyin jini da jijiyoyin jini kuma suna iya haifar da gazawar jijiyoyin jini: bugun jini ko ɓarkewar zuciya. Abin da ya sa yana da mahimmanci a gane cutar a matakin farko, kuma a fara jiyya da wuri-wuri: wannan zai rage faruwar cutar da mutuwar daga cututtukan zuciya da kashi 40-50%.

Kulawa da atherosclerosis ya ƙunshi ba kawai shan magungunan ƙwayoyi ba, har ma da hanyoyin rashin magunguna. Ofaya daga cikin manyan matakan babban aiki yana kasancewa cikin kiyaye rage rage cin abinci mai ƙoshin abinci mai kyau - tsarin abinci mai gina jiki wanda zai ba ku damar dawo da ƙima mai narkewa a cikin jiki tare da daidaita nauyin jiki. Ofayan samfuran da yakamata su zama baƙo akai-akai a kan teburin marasa lafiya da atherosclerosis shine hatsi. Yi la'akari da abun da ke tattare da sinadarai da warkarwa na wannan hatsi, girke-girke don shirye-shiryen wakilai na warkewa don dyslipidemia, da kuma abubuwan amfani da oats daga cholesterol don cututtukan concomitant daban-daban.

Abun samfuri

Theasar hatsi ana ɗaukarta shine Arewacin China da Mongolia. Yan gari suna garkar da alkama a cikin gari, kuma suna amfani da oatmeal wajen yin kwalliyar kwalliya, wanda ya ba da dadewa na jin dadi.

Otis - wani shago na bitamin, ma'adanai da abubuwan gina jiki. Ya hada da:

furotin kayan lambu mai inganci (11-18%, kadan kasa da buckwheat),
mahimmancin amino acid lysine da tiptophan,
carbohydrates masu amfani mai narkewa tsawon lokaci (har zuwa 60%),
wanda ba a cika yin kitse na acid ba (5-7%),
Bitamin B (B6, B1 da B2), kazalika da carotene, pantothenic da nicotinic acid,
abubuwan ganowa: magnesium (Mg), phosphorus (P), potassium (K), baƙin ƙarfe (Fe), manganese (Mn), zinc (Zn), aidin (I) da fluorine (P).

Abun daidaitawa da ƙarancin kalori yana ba ku damar yin la'akari da maganin oats a matsayin samfurin abinci da abinci mai gina jiki, wanda aka ba da shawarar ga marasa lafiya da atherosclerosis.

M kaddarorin amfani da hatsi ga jiki

Hatsi abinci ne mai mahimmanci da ake amfani da shi na sashin carbohydrates, sunadarai da kifayen kayan lambu. Yana ba kawai rage cholesterol jini saboda daidaituwa na metabolism, amma kuma yana da tasiri ga jiki gaba ɗaya. Amfani da kullun oatmeal da oatmeal jita-jita:

Systemarfafa tsarin mai juyayi, yana daidaita jigilar yanayi tsakanin kwakwalwa, igiyar baya da gabobin aiki.
Yana da tasiri mai kyau akan tsarin juyayi na tsakiya, yana inganta tsabta ta hankali kuma yana taimakawa tune cikin yanayin aiki.
Yana inganta fata da ƙusoshin lafiya, ƙasusuwa masu ƙarfi da kuma gidajen abinci na roba.
Yana kara juriya da tsoka kuma yana bada karfi yayin aiki na jiki.
Systemarfafa tsarin na rigakafi, yana taimakawa rigakafin kamuwa da cuta.
Yana inganta tsarin narkewa, musamman hanta da cututtukan hanji.
Yana rage shanyewar hanji na “mara kyau” cholesterol daga abinci.
Yana hanzarta yin amfani da cholesterol a cikin hanta hanta.
Yana bayar da kariya daga maƙarƙashiya.
Yana taimakawa shaye-shayen carbohydrates saboda abubuwan da ke tattare da enzyme mai kama da amylase na pancreatic.
Kyakkyawan sakamako akan kowane nau'in metabolism a cikin jiki.
Yana hana samuwar hyperthyroidism (haɓaka aiki na glandar thyroid) saboda abubuwan da ke tattare da abubuwan da masana ke kira thyreostatins.

Contraindications da fasali na samfurin

Oats abinci ne wanda yake da kyau kusan kowa. Jerin abubuwan da aka hana don amfani da shi sun hada da maki biyu kawai:

rashin ƙarfi da rashin haƙuri ga samfurin,
na gazawar.

A gaban cututtukan cututtukan cututtukan ƙwayar jijiyoyin jiki, tsarin numfashi, zuciya da jijiyoyin jini, ya isa ka nemi likita kafin shan magungunan mutane dangane da maganin mai.

Abincin Abinci mai dadi da Lafiya

Dukkanin hatsi na dafa abinci ba a amfani da su a zahiri, tunda suna ɗauke da abubuwa masu yawa. Amma oatmeal ko oatmeal (gari) yana cikin kusan kowane gida. Likitocin sun ba da shawarar cewa marasa lafiya da ke da cutar atherosclerosis kar su manta da kayayyakin amfanin wadannan kayayyakin kuma a hada su cikin abincinsu na yau da kullun.

Jelly na Oatmeal

Jelly na Oatmeal abinci ne mai lafiya da baƙon abu wanda kowa ya kamata ya gwada. Duk da ƙarancin adadin kuzari, yana cikakke kuma tsawon lokaci yana ba da jin daɗin jin daɗi. Saboda haka, sumba na oatmeal yana taimaka wajan daidaita nauyin jikin mutum, dawo da sinadarin lipid da rage cholesterol.

oat gari (ko oat groats yankakken a cikin wani kofi grinder) - 4 tbsp.,

tsarkakakken ruwa - 2 l.

Zuba oatmeal da ruwa a zazzabi a daki, saka wuri mai sanyi don awanni 12-24. To, a haɗa sosai, zuriya ta sieve. Sanya sakamakon da aka samo a wuta, tafasa tare da motsa jiki na tsawon minti 2-3. Kuna samun farin ciki na viscous tare da dandano na tsaka tsaki. Ana shan jelly oatmeal jelly sau 1-2 a rana bayan abinci. Don haɓaka dandano na tasa, zaku iya ƙara sabbin 'ya'yan itace da berries, ƙan zuma kaɗan ko kwayoyi.

Yadda ake amfani

Kamar yadda aka lura da oatmeal da cholesterol fiye da sau daya, waɗannan sune maƙiyan da ba za a iya jurewa ba, amma don ingantaccen magani na cholesterol, ana buƙatar shirya shi bisa ga wasu girke-girke. Oatmeal na yau da kullun da aka shirya tare da madara da madara duka zai zama marasa amfani a wannan yanayin.

Don yin oatmeal daga cholesterol da gaske suna aiki ana ba su shawara su dafa akan ruwa ko madara mai skim. Koyaya, ba'a bada shawara ga tura su zuwa jin zafi na tsawan lokaci don kare bitamin da ma'adanai daga lalacewa.

Zai fi kyau jiƙa oatmeal na dare, kuma da safe ku ci hatsi mai laushi don karin kumallo. Yana da kyau sosai a ƙara wasu samfuran daga cholesterol zuwa irin wannan kwandon, alal misali, strawberries, shudi, lingonberries, ja da baƙi, curts na plums da apples marasa tushe. Kuna iya ɗanɗana wannan tasa tare da cokali na zuma na zahiri.

Oatmeal kuma yana tafiya da kyau tare da kwayoyi, waɗanda sanannun magani ne na halitta don ƙwararrun ƙwayoyin cholesterol. Walnuts, hazelnuts, almonds da pistachios suna aiki da shi sosai. Bugu da kari, ana iya samar da oatmeal tare da wani nau'in kirfa, wanda ba kawai yana rage cholesterol ba, har ma yana yakar babban sukari.

Ba za a iya amfani da hercules ba kawai don yin tafarnuwa, amma kuma ƙara da su zuwa salatin kore, miya da, ba shakka, kayan lambu. Don haka shahararrun cookies ɗin oatmeal na iya zama da amfani matuƙar fa'ida ga lafiya, idan kuna dafa su da fructose da sauran kayan zaki.

An bayyana fa'idodi da cutarwa na oatmeal a cikin bidiyon a cikin wannan labarin.

Oatmeal tare da Cinnamon da Apple

Tare da oats, apple yana da magani mai ƙarfi na halitta don rage ƙwayar ƙwayar cuta, kuma kirfa ƙanshin yaji yana taimakawa haɓaka metabolism. Porridge wanda ya ƙunshi waɗannan samfuran shine ainihin mafita don karin kumallo.

oatmeal (ko hercules) - 100 g,
kore kore - 1,
ruwa - gilashin 1,
kirfa - tsunkule.

Ka dafa abincin kwalliyar oatmeal na al'ada, zuba hatsi tare da gilashin ruwan zãfi kuma saka matsakaicin zafi na mintina 10-15. Kada ku ƙara gishiri, sukari. Mintuna 2-3 kafin dafa abinci, zuba apple, a yanka a kananan cubes, a cikin kwanon rufi. Ku bauta wa yafa masa kirfa.

Abincin abinci na Oat

Tare da atherosclerosis mai tsanani da kiba mai yawa, masana sun bada shawarar rage cin abinci na kwana biyu-uku akan oatmeal. A lokaci guda, abincin ɗan adam ya kamata ya ƙunshi jita-jita na oatmeal wanda aka dafa a cikin ruwa ba tare da ƙara sukari, gishiri da mai (hatsi, miya, jelly), ruwa mai tsabta da koren shayi.

Kula da irin wannan abincin ba mai sauki ba ne, amma yana tsabtace rijiyar narkewar abubuwan gubobi da gubobi, yana taimakawa wajen yaƙi da babban cholesterol kuma yana hana ƙirƙirar filayen cholesterol.

Ya kamata ku bar abincin a hankali: likitoci suna ba ku shawara ku sha ƙarin ruwa, ƙi yin amfani da man alade, nama mai ƙiba, madaidaiciya, madara, cream, cuku mai wuya).

Oats a cikin maganin gargajiya

Akwai girke-girke da yawa don maganin gargajiya dangane da amfani kaddarorin mai. Yawancin su suna da tonic, tonic, anti-mai kumburi sakamako, da kuma taimaka wa normalization na mai metabolism. Yi la'akari da magungunan gargajiya daga maganin ƙoshin abinci wanda za'a iya amfani dashi don magance atherosclerosis.

Oat tincture

Tincture da aka samo daga oats shine ɗayan mafi kyawun maganin gargajiya don yin rigakafi da magani na atherosclerosis.

hatsi - 1 gilashin,
ruwan zãfi - gilashi.

Zuba wani gwargwado na hatsi wanda aka wanke ƙarƙashin ruwa mai gudana a cikin thermos kuma zuba tafasasshen ruwa mai. Nace a rana, to, iri. Masana sun ba da shawarar shirya tincture sakamakon yau da kullun da shan gilashin da safe a kan komai a ciki. Aikin magani shine kwanaki 10-14. Yin amfani da irin wannan tincture zai taimaka rage ƙwayar cholesterol ta hanyar 15-20% daga asali, dawo da metabolism, kawar da extraan fam kaɗan da ma inganta siraran.

Rijiyar Tibet High Cholesterol

Shahararrun girke-girke na maganin Tibet, waɗanda aka ƙirƙira ƙarni ƙarnuka da suka gabata, sun shahara a yau. Yawancin girke-girke, dangane da mai, an kiyaye su, kuma ɗayansu yana taimakawa wajen daidaita metabolism da ƙananan ƙwayoyin cuta.

hatsi - 5-6 tbsp. l.,
ruwa (zai fi dacewa bazara) - 1 lita.

Zuba ruwan hatsi da ruwa mai tsabta, kawo zuwa tafasa kuma bari simmer na minti 15-20. Abincin broth ya kamata a sha sau ɗaya a rana bayan abincin rana na wata daya. A lokaci guda, tabbata cewa ware nama mai, kitse, offal, sausages da kyafaffen nama, ƙarancin cuku da kayan mai mai-mai mai yawa daga abincin.

Oat broth

An dauki irin wannan ado a matsayin maidowa, tonic. Bugu da kari, hatsi suna taimakawa rage cholesterol mai yawa, kafa narkewa da kuma kawar da karin fam.

duk oat hatsi - 1 kofin,
ruwan da aka dafa - 1 l,
zuma na fure na fure - don dandana.

Zuba hatsi tare da ruwan zafi, kuma a ɗaura kan zafi kaɗan har sai an rage kusan 75% na ƙarar daga gare ta. Iri kuma ƙara 1-2 tablespoons na zuma (dandana). Sha rabin gilashi (100-120 ml kafin kowane abinci).

Oat da shathon sha

Ruwan sha na bitamin lafiyayyen magani shine kyakkyawan magani ga waɗanda ke gwagwarmaya da atherosclerosis. Rage cholesterol yana faruwa ne sakamakon haɗewar kwayoyin abubuwan haɓaka na oats da bitamin, a cikin ɗimbin yawa da ke ƙunshe cikin fruitsan itacen hawthorn.

oatmeal - 1 tbsp.,
tsarkakakken ruwa - 2 tbsp.,
ruwan 'ya'yan itacen hawthorn - 200 ml,
sukari ko zuma ku dandana.

Shirya kayan ado na oatmeal, zuba su ta ruwan zãfi kuma gumi kan zafi kadan na minti 10-12. Iri. Mix da broth ɗin tare da ruwan 'ya'yan itace hawthorn, ƙara sukari ko zuma don dandana. Sha gilashin 1 kowace rana da safe kafin karin kumallo.

Oat broth (don hadadden jiyya na atherosclerosis)

Wannan kayan aiki ya dace sosai don daidaita yanayin tare da rikicewar rikice-rikice na mai da carbohydrate metabolism, daidaita al'ada narkewa da rage nauyin jiki.

Aukar maganin shafawa yana da tasirin warkewa:

rage karfin jiki (rage rage yawan cholesterol din "mara kyau" a cikin jini saboda haɓakar aikinta),
mai narkewa
diuretic
sake dawowa.

Bugu da ƙari, bitamin K, wanda shine ɓangare na hatsi, yana taimakawa ƙarfafa bango na jijiyoyin jiki kuma yana da tasiri sosai ga aikin tsarin zuciya. Amfani da wannan jiko na yau da kullun yana rage haɗarin bugun zuciya da bugun jini.

Sinadaran: hatsi - 100 g, tsarkakakken ruwa - 1 l.

Zuba oats tare da lita na ruwa a tafasa a zazzabi a ɗakin. Nace har kwana daya. Sannan sanya hatsi akan wuta sai a tafasa na tsawon mintuna 20. Iri sakamakon broth da shan rabin gilashi kafin manyan abinci. Ana shawarar fitar da sabon broth a kowane kwanaki 2-3. Hanyar magani ya kamata aƙalla kwanaki 30.

Oat abinci ne mai haɓaka da ƙoshin lafiya wanda aka sami nasarar yin amfani dashi wajen maganin atherosclerosis. Abincin da aka dogara da wannan samfurin yana ba ku damar asarar ƙarin fam a cikin sauri da kuma dawo da gurɓataccen metabolism, kuma yin amfani da ɗayan maganin gargajiya yana rage ƙwayar cholesterol.

Lokacin farawa magani, tuna da bi tsarin abinci na hypocholesterol tare da ƙuntatawa akan abinci mai wadataccen kitse na dabba. Biye da ingantaccen salon rayuwa, aikin jiki wanda likita ya sanya shi, yin tafiya a cikin iska mai tsayi kuma yana haifar da kyakkyawan sakamako. Tabletsaukar alluna daga rukunin magunguna na mutum-mutumi, fibrates ko jerin abubuwan acid bile wani buƙaci ne na tsananin atherosclerosis. Magunguna na gargajiya, gami da hatsi, yakamata su kasance cikin ingantattun matakan da nufin magance cutar.

Shin oatmeal yana taimaka wa cholesterol?

Yana daidaita matakan sukari na dogon lokaci
Maido da aikin samarda insulin

Masana ilimin abinci a duniya gabaɗaya sun amince da garin shinkafa a matsayin amfanin gona mai amfani ga ɗan adam. An ba da shawarar yin amfani da shi don cututtukan cututtukan hanji, ƙwayar jijiya da glandar thyroid, gami da maye gawar jiki da rashin ƙarfi.

Koyaya, oatmeal yana da amfani sosai ga marasa lafiya da keɓaɓɓen cholesterol da glucose a cikin jini, babban nauyi mai yawa da kuma ƙwayar cuta. A saboda wannan, ana sanya kullun abinci na hercules a cikin abincin abinci don nau'in 1 da nau'in ciwon sukari na 2 da atherosclerosis.

Amma me yasa oatmeal yake da amfani ga zuciya da jijiyoyin jini, ta yaya yake taimaka wajen daidaita cholesterol da sukari na jini, kuma me yasa ake ba da shawara don hana bugun jini da bugun zuciya? Amsoshin waɗannan tambayoyin sun kasance a cikin abin da keɓaɓɓe na oatmeal, da iyawarsa don yaƙar cututtuka da warkar da jiki.

Babban fasalin oatmeal babban abu ne na fiber mai narkewa mai mahimmanci, wanda ake kira β-glucan. Wadannan zaribun tsiran tsirrai suna da bambanci sosai da wadatattun kayayyaki na gargajiyar, kera, kayan lambu, ganye da 'ya'yan itatuwa.

β-glucan yana haɓakar ɓoye ƙwayoyin bile kuma yana haɓaka ayyukansa, ta haka yana taimakawa jiki ya narke cholesterol mai cutarwa kuma ya fitar dashi. A yau, ana sayar da β-glucan a cikin magunguna don magani don atherosclerosis, amma oatmeal ne kawai asalin asalin wannan ƙarfin.

Oatmeal yana da wadataccen abinci a cikin magungunan antioxidants, bitamin B, macro- da micronutrients, polyunsaturated mai acid da sauran abubuwa masu mahimmanci. A lokaci guda, oatmeal ya ƙunshi ƙarancin sitaci fiye da shinkafa, masara har ma da buckwheat, wanda ke nufin ba ya haifar da ƙaruwa sosai a cikin sukarin jini.

Abinda ke ciki na oatmeal:

Matsalar fiber β-glucan,
Bitamin - B1, B2, B3, B6, B9, PP, K, H, E,
Macronutrients - potassium, magnesium, alli, sodium, sulfur, phosphorus, chlorine,
Abubuwan da aka gano - baƙin ƙarfe, aidin, cobalt, manganese, jan karfe, fluorine, zinc,
Polyunsaturated mai acid - Omega-3, Omega-6 da Omega-9,
Cikakkun carbohydrates
Mahimmancin canzawa da amino acid.

Calorie abun ciki na Hercules sosai girma kuma yana 352 kcal. a kan 100 gr. samfurin.

Koyaya, ƙaramin gilashin hatsi (70 gr.) Ya isa don adana satiety na sa'o'i da yawa a jere, wanda ke nufin guje wa abubuwan ciye-ciye ta sandwiches, kwakwalwan kwamfuta da sauran samfura masu cutarwa.

Abun da ke ciki da amfani kaddarorin da hatsi

Magnesium da potassium a cikin abubuwan da ke tattare da hatsi yana da tasiri ga zuciya da jijiyoyin jini

Oats an daɗe ana amfani da su don magance cututtuka da yawa kuma azaman rigakafin cuta. An san shari'ar wata mace da ke fama da alamu marasa fahimta: rauni, gajiya, rashin ƙarfi, wanda firist ya ce: “Dubi doki! Ba ta cin nama, amma ta ci abinci, saboda haka ya yi ƙarfi! ” Tun daga wannan lokacin, matar ta fara shan abin ƙanshi na maganin oats kuma ta murmure sosai.

Hakanan, sauran sake dubawa na oatmeal broth suna nuna babban fa'idar wannan shuka. Hatsi daga nau'in hatsi, wanda aka girma a cikin gona, a cikin filayen, tare da sauran tsirrai. An shuka al'adu a cikin bazara, yana girma a duk lokacin rani, yana kama da sauran kunnun masara, ƙwayayenta kawai sun fi girma. Girbi yawanci a cikin fall. Abun hatsi yana da wadata da bambanci.

Wannan hatsi mai ƙoshin lafiya ya ƙunshi:

kayan lambu na kayan lambu (kusan 15%),
fats
carbohydrates
amino acid
mai mahimmanci
zaren
polyphenols
methionine
choline
phosphorus
potassium
baƙin ƙarfe
magnesium
zinc
alli
Manganese
cobalt
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B6
Vitamin A
Vitamin E
Vitamin PP
sulfur
aidin
flavonoids.

Kowa ya san cewa a Ingila da safe suna cin oatmeal don karin kumallo, wannan al'ada ta zama al'ada saboda amfanin hatsi. Hakanan zai zama da amfani ga ƙasarmu ta ɗauki wannan al'adar.

Me yasa yake da amfani? Saboda yawan abincinta, hatsi suna da tasiri a jikin jikin mutum. Bitamin B yana da amfani mai amfani ga kwakwalwa da tsarin juyayi, suna taimakawa wajen shawo kan rashin bacci, haushi, da kuma inganta bayyanar, karfafa gashi, sanya fatar fata da saurayi.

Godiya ga magnesium da potassium a cikin abun da ke ciki, hatsi suna da tasirin sakamako akan ƙwayar zuciya da jijiyoyin jini. Phosphorus da alli a cikin abubuwanda ke tattare da shi yana karfafa kasusuwa, yana taimakawa wajen yaki da osteoporosis. Vitamin PP yana sa jijiyoyin jini masu ƙarfi, matsin lamba ya tabbata. Godiya ga bitamin A, bayan cin abinci hatsi, hangen nesa yana inganta. Vitamin E a cikin kayan sa yana da tasirin gaske akan aikin haifuwa, yana inganta yanayin fata da gashi.

Hakanan, godiya ga antioxidants na halitta wanda ke cikin oats, radicals na mutu, wanda ke hana haɓakar ciwan kansa. Iodine, a matsayin wani ɓangare na oats, yana haɓaka aikin ƙwayar thyroid, wanda ke da tasiri mai amfani akan aikin duk tsarin da gabobin jiki.

Bugu da kari, hatsi suna da waɗannan ayyukan:

maganin rigakafi
anti-mai kumburi
isarwa
tonic
diuretic
mai narkewa
magani mai kantad da hankali.

Mutane da yawa sun san cewa tare da taimakon oats, jima'i mai ƙarfi yana gwagwarmaya da matsaloli a rayuwar jima'i, saboda Yana da ikon haɓaka matakan testosterone.

Idan kun dauki kayan kwalliyar kumatun daidai, to, zai rage sukarin jini. Bugu da kari, wannan ingantaccen hatsi yana tsaftace hanta, yana kawar da kumburinsa, shi yasa yake da amfani ga hepatitis. Hakanan, kayan kwalliya na hatsi suna niƙa duwatsu a cikin kodan kuma cire su ba tare da ɓacin rai ba. Oat yana maganin ƙwayar cuta, yana inganta haɓakar jini saboda abun da yake ƙarfe. Sabili da haka, yana da amfani a sha shi da anemia, zub da jini. Ana ɗaukar oats koda da ƙwayar ƙwayar cuta, saboda ƙyallen da ke ciki yana sauƙaƙa zafin ciwon, yana inganta aikin tsoka.

Oats, saboda yawan ƙwayoyin su na fiber, suna daidaita aikin jijiyoyin ciki, yaƙi maƙarƙashiya, da kuma hana ƙirƙirar oncology a cikin hanji da ciki. Hakanan, wannan ingantaccen hatsi yana taimakawa wajen magance matsananciyar wahala, gajiya da jiki. Bugu da ƙari, kayan oat da infusions suna taimakawa wajen yaƙi eczema, allergies, kiba, taimaka wajan yaƙar ƙima. Hakanan suna cire abubuwa masu cutarwa daga jiki, wanda hakan shima yana bayar da gudummawa ga daidaitaccen nauyi da kuma walwala. Ba asirce bane cewa oats yana haɓaka matakin serotonin a cikin jini, yana taimaka wajan magance yanayin rashin ƙarfi. Wancan fa'idodi sosai daga kayan ƙoshin oats, kuna buƙatar kawai ku iya yin shi daidai.

A halin yanzu, ana iya siyan kayan ƙoshin oats a kantin magani da shagunan, amma ya fi kyau idan kun maida su kanku. Saboda akwai lokuta na samfurin karya, ƙara abubuwa masu lahani.

Sakamakon abinci na hatsi a cikin cholesterol

Oats Rage Yawan Cholesterol

Akwai girke-girke da yawa waɗanda ke ba da shawarar ɗaukar hatsi don rage cholesterol. An lura da ingantacciyar tasirin oats tare da ƙwayar cholesterol na dogon lokaci. Yin amfani da kayan ado da infusions daga wannan hatsi mai amfani, zaku iya rage cholesterol jini. Wannan lafiyayyen lafiyar elixir na iya narke ko da adadi mai yawa na cholesterol a cikin tasoshin, saboda yawan sinadaran bitamin B, kuma yana rage yawan shan sinadari mara kyau daga abinci a jiki. Wannan hatsi ya sami damar warkewa da atherosclerosis.

Gaskiyar cewa infusions da kayan kwalliyar maganin oats tare da babban ƙwayar cholesterol suna da nauyi ga sanannun likitoci da masu haƙuri. Akwai magana da yawa game da wannan akan Intanet da talabijin. Koyaya, wannan hatsi, wanda yake saukar da cholesterol jini, duk mutane ba zasu iya ɗaukar su ba. Abu daya kuma: kar a qona shi a cikin batun rage cholesterol da mai, saboda cholesterol ya zama dole ga jikin. Idan matakinsa ya zama sakaci a cikin jiki, to mutumin zai fara fuskantar tunanin damuwa, jikinsa zai daina yin gwagwarmaya da abubuwan da suka shafi cutarwa. Don haka ya kamata ka dakatar da lokaci don magani tare da maganin oats, as yana rage karfinsa sosai, sannan ya bincika matakin cholesterol a cikin jini ta hanyar wucewa da bincike.

Cholesterol Oats Recipes

Hanya mafi gama gari don magance oats shine decoction. Likitoci sun ce ana samun adon da ya dace ne kawai idan aka rarraba phytin a cikin oats. Amma ta yaya za a cimma wannan tsari? Soaking ba koyaushe yana ba da sakamakon da ake so ba, saboda tare da wannan hanyar firintin a cikin mai ya zama mafi girma. Amma fermentation ko germination na hatsi shine abin da kuke buƙata!

Don fermentation, ana zubar da hatsi tare da whey, saboda haka yana sau biyu. Idan ba a kusa ba, apple cider vinegar ko lemun tsami lemun tsami na iya zama da amfani don wannan dalilin. Bar hatsi don sa'o'i goma sha biyu har sai sun cika. Sannan kana buƙatar magudana ruwan, ka shafa mai, ka zuba lita na ruwan sanyi ka sanya wuta.

Bayan sa'o'i biyu na tafasa a kan ƙaramin zafi, dole ne a jawo ruwan, a zuba mai a ciki a lita na ruwan zãfi. Komai, girkin hatsi ya shirya. Ya kamata a bugu cikin kwana biyu, in ba haka ba zai lalace.

Hakanan zaka iya fitar da hatsi da farko. Don yin wannan, ɗauka da sauƙi ɗauka da ruwa tare da sanya a cikin wurin dumi. Babu buƙatar jira har sai babban ya fito. Da zaran sun yi kyankyasai, kuna buƙatar ɗaukar hatsi, ƙara ruwa kuma saka a cikin blender. Niƙa wannan taro, kuma a sha abin da aka sha a cikin kwana ɗaya. Ba za a iya kiran wannan girke-girke dafa abinci kamar ƙoshin abinci ba, saboda ba a ƙosar da maganin zazzabi ba. Amma yana riƙe da duk kayan amfani a cikin matsakaicin adadin.

Porridge tare da apple da kirfa

Apple da kirfa sune samfurori waɗanda ke taimakawa ga ƙone cholesterol mara kyau, kuma idan aka haɗu da hatsi, suna ba da sakamako na warkarwa da gaske.
Don shirya wannan tasa zaka buƙaci:

oat flakes - 100g,
apple (zai fi dacewa koren)
gilashin ruwa
wani tsunkule na kirfa.

Ka dafa kwandon talakawa, zuba hatsi tare da ruwa a cikin rabo na 1: 3, gishiri da sukari kada a saka. Choppedara yankakken apple a cikin tafarnuwa da aka gama kuma yayyafa da kirfa.

Oatmeal tincture

Wannan tincture na ruwa shine hanya mafi kyau don runtse cholesterol jini.

An shirya shi sauƙi: gilashin hatsi suna buƙatar adadin adadin ruwan zãfi. A cikin thermos, sanya mai hatsi wanda aka wanke, kuyi shi da ruwan zãfi. Yana da Dole a dage a rana, to iri. Sha gilashin da safe a kan komai a ciki na sati biyu. Wannan kayan aiki yana taimakawa ba kawai rage cholesterol jini ba, amma kuma kawar da ƙarancin nauyi, inganta haɓaka. Amma yana da daraja la'akari da cewa yana da sauri lalacewa.

Oat broth tare da zuma

Ganyen shafawa da zuma yana bada karfi ga jiki kuma yana inganta hazakar zuciya

Wannan maganin yana da kyau tonic da waraka.

An shirya shi kamar haka: zuba gilashin hatsi da aka wanke tare da lita na ruwan zãfi. Sanya zafi kadan, ci gaba har sai 25% na ruwa zai bushe. Sa'an nan kuma cire daga zafin rana, zuriya, ƙara tablespoon na zuma. Halfauki rabin gilashi kafin abinci.