Yadda za a sauri saukar da cholesterol jini ba tare da magani ba

Kasancewar wannan abun a jikin dan Adam yanzunnan yanayi ne. Yana nufin mayukan shan giya da suka wajaba ga jikin dan adam. Cholesterol ko cholesterol yana sa membranes tantanin halitta, jijiya da jijiyoyin jiki suna da ƙarfi, dawo da lahani idan ya zama dole. Choarancin cholesterol yana nuna yiwuwar cutar kwakwalwa mai zurfi ko haɓaka halayen damuwa mai ƙarfi, rashin haihuwa, rashin lafiya, osteoporosis, ko ciwon sukari mellitus.

A ƙarshen karni na ashirin, an ayyana cholesterol shine babban dalilin cutar cututtukan zuciya kuma ya fara yaƙar ta. Koyaya, a ƙarshe, duk abin da ya zama ba mai sauƙi ba ne, kuma yanzu har ma an tambayi babban aikinta game da haɓakar atherosclerosis, tunda akwai dangantaka ta kai tsaye tsakanin kasancewar ƙwayoyin tsoka mai ƙarancin jini a cikin jini (wanda ake kira "mummunan" cholesterol) da kuma atherosclerosis (da sauran cututtuka) ba a tabbatar da tsarin zuciya ba).

Aikin wannan giya mai kitse a cikin ayyukan gabobin jiki da tsarin jikin mutum yana da girma kwarai da gaske. “Cutarwa” ko “amfanin” ta bayyana bayan an jingine wasu sunadaran sufuri. Poarancin wadataccen lipoproteins, magancewa a farfajiya na jijiyoyin jini, samar da tsarin cholesterol (plaques), rufe jikinsu. Wadannan mahadi ana daukar su "cutarwa". Koyaya, su ne ke shiga cikin ƙirƙirar bangon sel sel sel, hepatocytes, neurons, kuma suna tallafa wa tsokoki na jikin sautin. Tare da kasancewar abubuwa, “da amfani”, yalwar cholesterol mai ƙarfi, mai tsaftace tasoshin jini.

Dukkanin ƙwayoyin cholesterol suna da mahimmanci don aiki na al'ada na jiki kuma, ba shakka, yana da kyau idan waɗannan alamu suna cikin iyakokin al'ada. Ana samun babban adadin cholesterol saboda yawan ƙananan ƙwayoyin lipoproteins masu haɗari saboda karuwar yiwuwar haɓaka mummunan cututtukan zuciya da jijiyoyin ƙwayar cuta.

Wajibi ne a kula da yawan cholesterol a cikin jini, musamman ga mutanen da suka tsufa, tare da cututtukan jijiyoyin jiki, waɗanda suke da kiba sosai.

Kuna iya kula da matakin al'ada ta hanyar cin abinci daidai da motsi. Koda yake, menene yakamata ga wadanda suka riga sun kirkira wannan abun fiye da yadda aka kirkiro mahadi? Shin zai yiwu a runtse cholesterol ba tare da kwayoyi ba?

Kashi uku na cholesterol din ana aiki ne - wanda kwayoyin halitta suke samarwa, kashi daya bisa hudu kuma muke samarwa tare da abinci. Koyaya, ta hanyar yin nazarin salon rayuwar mu da abinci mai gina jiki, mu kanmu za mu iya daidaita yawan kwayar cutar kwayar cuta ba tare da kwayoyi ba, muddin ba su nuna alamun ba kuma yanayin cututtukan jini suna cikin ƙuruciyarsu.

Madadin girke-girke na rage ƙwayar cholesterol

Bayan samun ƙididdigar jini mara jin daɗi, likitanci yakan tsara allunan da ke rage ƙwayar ƙwayar ƙwayar cuta, wanda ya ba da shawarar ɗaukar ci gaba don hana atherosclerosis da rage yiwuwar kamuwa da cututtukan jijiyoyin jiki. Koyaya, ba duk masu binciken sun yarda da buƙatar tsara magunguna waɗanda ke rage ƙwayar cholesterol ga kowa ba. Tabbas, a cikin lokuta masu tsauri, ba za a iya rarraba magunguna tare da su ba, babu wata hanyar dabam. Amma waɗannan kwayoyi suna da sakamako masu illa, kuma ba duk likitoci ba ne ke da ra'ayin cewa tsofaffi suna buƙatar waɗannan magungunan don dalilai na hanawa.

Mutanen da ke da babban abun ciki na wannan barasa mai ƙima a cikin jini kuma ba sa fama da cututtukan jijiyoyin jiki, da farko kuna iya ƙoƙarin rage wannan adadi ba tare da magungunan jama'a ba.

Ingan sosai kuma cikin sauri yana rage samfuransa na musamman kamar ƙwayar flax. Duk kuna buƙatar kara tsaba a cikin gari a kan niƙa kofi kuma ƙara flaxseed foda ga kowane jita-jita na yau da kullun: hatsi, miyan wake, mashed dankali, stews.

Kuna iya ɗaukar ƙwayar flax da safe a kan komai a ciki daga ɗayan zuwa uku tablespoons. Ya kamata a la'akari da cewa yakamata a cinye gari mai ɗanɗano nan da nan, kuma ba a adana mai na dogon lokaci (yawanci ba ya wuce mako guda). Flaxseed foda da mai suna tsoron hasken rana da sauri oxidize a bude.

Don rage taro na cholesterol a cikin jini, yana da shawarar shan propolis barasa tincture: kafin zama a teburin cin abincin, narke teaspoon na propolis tincture (4%) a cikin tablespoon na tsabta ruwa kuma nan da nan sha shi. Tsawon lokacin wannan magani shine watanni hudu.

Don tsabtace tsarin jijiyoyin jiki daga filayen cholesterol, zaku iya amfani da dandelion. An ba da shawarar cewa tsawon watanni shida a kowace rana kafin kowane abinci ku ci teaspoon na foda daga asalin tushen wannan shuka.

Bayan sanyi na farko, ana ba da shawarar ci biyar ko shida sabo ne na ash babban dutse kafin kowane abinci, kuma kwanaki huɗu kawai. Sannan kuna buƙatar ɗaukar hutun kwana goma kuma ku sake maimaita karatun.

Tafarnuwa sanannen mai faɗa ne da ƙwaƙwalwar "mara kyau". Akwai girke-girke da yawa da tafarnuwa don shan tafarnuwa. Sauƙi mai sauƙi shine ruwan tafarnuwa-lemun tsami. Matsi ruwan 'ya'yan itacen daga kilogram ɗaya na lemons, ƙara 200g na tafarnuwa, niƙa a cikin ɓangaren litattafan almara a kan mai ruwan fulawar, a haɗe sosai sannan a bar kwana uku a firiji. Tsarma tablespoon na cakuda a gilashin ruwan da aka tafasa da safe. Kuna buƙatar sha daɓar dafaffen duka.

Kyakkyawan sakamako shine amfanin yau da kullun na tafarnuwa biyu zuwa uku. Kuna iya dafa man tafarnuwa don salads daga sabo kayan lambu - an yanka tafarnuwa bakwai na tafarnuwa kuma an zuba su da gilashin man zaitun, an yarda suyi tsawon sa'o'i 40.

A lokaci guda, dole ne a kiyaye wasu ka'idodi na abinci mai gina jiki, babban abin shine a ƙi abinci dauke da ƙoshin trans - waɗannan nau'ikan samfurori ne na ƙare (sausages, dumplings, sausages, tattalin confectionery, abincin gwangwani), kada a cika salads tare da mayonnaise, ƙi nama mai ƙima, cin abinci, margarine da mai da aka gyara. Ya kamata a musanya kitsen dabbobi da mai kayan lambu - sunflower, masara. Wannan ba tsayayyen abincin bane, alal misali, gwaiduwa kwai ɗaya ne daga cikin tushen tushen cholesterol, amma wannan baya nufin cewa kana buƙatar ƙosar dashi gaba ɗaya. Kuna iya iyakance kanku zuwa qwai uku ko hudu a mako, dafa abinci omelettes, kuma kada ku toya ƙwai da naman alade.

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Rage abinci mai narkewa

A wannan ma'anar, amfanin shayi, musamman koren shayi, ba a iya shakkar shi. Abubuwa kamar tannin a cikin ganyen shayi yana taimakawa wajen sarrafa cholesterol. Dangane da sakamakon binciken, mutane da ke yin ta sukan sha shayi a kai a kai kuma a lokaci guda suna cin abinci mai cike da sinadarin cholesterol. Serarfafa aikinsa ya kasance cikin iyaka. Koyaya, shayi baya dauke shi jagora a yakar baraka mai sa maye.

Ana samun tannins a cikin Quince, rumman, persimmon, rhubarb, ganga, blackcurrant, nau'in innabi duhu.

Yawancin samfurori suna da ikon rage tasirin cholesterol sosai. Misali, leda, da kowane. Suna dauke da sinadarin pectin - hydrophilic fiber, wanda ke da ikon cire cholesterol daga jiki. Yawan cin abinci na yau da kullun na 100-150 g na wake da aka dafa na kwanaki 21 yana rage cholesterol da kashi 20%.

Ana samun fiber na pectin a kusan dukkanin kayan lambu, berries da 'ya'yan itatuwa. Akwai su da yawa a cikin beets, currants, apples, peaches, apricots, ayaba, plums, pumpkins, citrus citrus, karas. Misali, ya isa a ci karas biyu a rana ko rabin innabi - don karin kumallo da apple - da rana (ba maimakon karin kumallo da abincin rana ba, amma ban da shi). Bugu da kari, 'ya'yan itatuwa masu launin ja suna dauke da sinadarin' lycopene ', wanda, a cewar wasu majiyoyi, shima yana da ikon rage muhimmanci cholesterol.

Brang mai arzikin fibere yana cire cholesterol daga hanji, yana hana shi sha kuma ya shiga cikin jini. Sauya burodi mai kyau, burodin alkama daga farin farin gari mai tsabta tare da kayayyakin burodi tare da burodi, yi amfani da rabin kopin oat bran yau da kullun a cikin nau'in hatsi, ƙara su zuwa yin burodin gida - kukis, buns kuma, bayan maimaita gwajin jini a cikin makonni biyu, tabbatar cewa sakamakon yana da kyau .

Kwayoyi (almonds, pistachios, walnuts, gyada da gyada) suma suna tsaftace jini da jijiyoyin jini daga cholesterol saboda kasancewar sinadarin sunadarai a cikinsu. Arziki a cikin irin waɗannan kitse, man zaitun da 'ya'yan itatuwa avocado.

Eggplant da seleri kuma ya kamata su kasance abincin da kuka fi so. Dole ne a cinye su ba tare da maganin zafi ba. Ana iya ƙara kwai zuwa salads, kafin dafa abinci wanda, a taƙaice a yanka yanka kayan lambu da ruwan gishiri don kawar da ɗanɗano mai ɗaci.

Kuna iya yin irin wannan salatin daga seleri: sara da tsabta mai tushe na shuka da blanch don 'yan mintina kaɗan, saka a cikin kwanon salatin, yayyafa tare da tsaba na sesame, ƙara gishiri da sukari kaɗan. Lokacin dandana tare da man kayan lambu wanda ba a bayyana ba. Don dafa irin wannan tasa a cikin kakar kuna buƙatar mafi yawan lokuta.

Kifi na kifi wani sinadari ne na zahiri wanda ke kwantar da cholesterol saboda omega-3 polyunsaturated fatty acids wanda ya ƙunshi.

Phytosterols da ke cikin tsire-tsire suna yin ayyuka na asali a cikin cholesterol a cikin jikin mutum, wanda ke amsa su, yana rage samar da nasu kuma yana kawar da wuce kima. Suna nan cikin abinci iri-iri masu lafiya. Suna da wadataccen hatsi na alkama, irin shinkafa mai launin ruwan kasa, tsaba na sesame, sunflower da kabewa, pistachios, almonds da kanin itacen cinya.

Juicean ƙaramin ruwan 'ya'yan itace da aka ɗanɗana sabo daga kayan lambu da' ya'yan itatuwa zai hanzarta ɗaga cholesterol a cikin kewayon al'ada. Masana ilimin abinci suna ba da zaɓin maganin maganin ruwan 'ya'yan itace mai zuwa na kwana biyar:

• na farko shine ruwan 'ya'yan itace 70g daga tushen seleri (Hakanan zaka iya amfani da ruwan ganyen ta hanyar matso ruwan' ya'yan itace daga ganye tare da mai tushe) da 130g daga karas,
• na biyu - 100 g ruwan 'karas, 70 g - daga cucumbers, 70 g - daga beets, wanda dole ne a matsi akalla sa'o'i biyu kafin amfani kuma a yarda ya tsaya a firiji,
• na uku - 130 g ruwan 'karas, g 70 na apples and seleri,
• na huɗu - 130g ruwan karas, 50g - na kabeji,
• na biyar: 130 g ruwan lemu.

Na dabam, zai zama game da barasa. Shaye-shaye masu inganci suma suna iya rage yawan cholesterol. Misali, malt whiskey a kashi 40g a mako daya na iya samun tasirin anticholesterol, da giya na zahiri da aka yi daga inabi mai duhu (150ml). Koyaya, tare da yawancin cututtukan, tare da shan magunguna, barasa yana karɓa. Don haka ba shi da kyau a sha shi da giya, musamman tunda samfuran da za su iya daidaita matakan ƙarancin lipoproteins sun isa sosai ga dukkan ɗanɗano.

Masana kimiyya daga Burtaniya sun gano kwayar halitta mai daukar nauyin ma'aunin “lahani” da kuma “amfani”. Kimanin kashi ɗaya bisa uku na yawan jama'a, bisa ga ƙididdigar su, suna da wannan ƙwaƙwalwar, kawai ana buƙatar kunna shi, wanda kawai ya zama dole a lura da tsarin ƙarancin abinci - cin kowane awa huɗu ko biyar a lokaci guda.

Af, amfani da kitsen dabbar da ba ta soyayyen halitta: man alade, man shanu, madara mai mai, ba shakka, ba tare da tsattsauran ra'ayi ba, ana sake yin kwalliyar - idan cholesterol ya daina fitowa daga abinci, jiki yakan fara samar da kansa sosai, saboda sashi ne na yau da kullun na rayuwa. Tsarin ramuwa yana jawo, kuma in ba haka ba - “ciyar da kanmu” da samfuran cholesterol, mu, ta haka, za mu rage yawan aiki.

Yanzu ana jin cin abinci mai lafiya kuma ba a bayyana wani sabon abu a cikin labarinmu ba, gabaɗaya. Sabili da haka, tambaya game da yadda ake runtse cholesterol ba tare da kwayoyi ba a gida ma yana da sauƙin amsawa. Komai yana da alaƙa a cikin jiki, idan kuna ƙoƙarin yin rayuwa mai kyau da salon rayuwar hannu, ku ci abinci daidai, to ba ku da hypercholesterolemia.

Amma idan maida hankali na wannan abu a cikin jini ya karu, sake tunani game da rayuwar ku. Wannan shine lokaci don dakatar da shan taba, rage yawan kofi, rage nauyi, inganta abinci, fara motsawa sosai. Motsa jiki yana taimakawa rage yawan ƙwayoyin cuta ta hanyar rage adibas da aka tara akan bangon jijiyoyin jini. Ayyukan motsa jiki masu ƙarfi suna haɓaka matakin lipoproteins mai yawa, wanda ke tsaftace tsarin jijiyoyin jiki a hanyar da ta dace. Gudu da jirgi mara nauyi ana ɗauka mafi inganci a wannan ma'anar, duk da haka, idan tsofaffi wanda ke da tarin kwayoyin cutar ba zata fara gudana ba, wannan kuma babu makawa yana da wata fa'ida a gare shi. Ana buƙatar ƙara haɓaka a hankali. Ko da maye gurbin kallon maraice na jerin talabijin ko labarai, yawo a cikin iska mai tsayi, zaku iya taimakawa jikin ku sosai.

Karatun ya nuna cewa shakatawa na taimakawa sosai. An bai wa ɓangarorin rukuni na rukuni na marasa lafiya waɗanda aka rub ata ƙaramar cholesterol abinci don shakatawa don sauraren sau biyu a rana. A cikin wannan rukuni, matakin haɗarin lipoproteins ya ragu da sauri fiye da sauran ɓangaren marasa lafiya waɗanda ke karanta littattafai.

Abubuwan da ke tattare da "cutarwa" masu shan barasa na iya zama mai tasiri ga nau'ikan yoga, wanda a gabaɗaya zasu inganta jiki kuma su sanya tsokoki aiki.

Abincin abinci mai gina jiki na iya zama da amfani - ascorbic da acid nicotinic, spirulina, bitamin E da alli. Sanannen carbon da aka kunna sanannun yana haɗuwa da ƙwayoyin cholesterol kuma yana kawar dasu daga jiki.

Kawai tuna cewa matakan aiki don daidaita matakan cholesterol a cikin jini ba a bada shawarar a aiwatar dasu kamar wannan ba, ba tare da kulawa da likita ba. Wuce kima a wannan filin ba zai haifar da daɗi ba (wannan ba ya shafi ingantacciyar salon rayuwa da isasshen ƙwaƙwalwar jiki).

Cholesterol: cutarwa ko buqata

Cholesterol na daga cikin mahimman abubuwan jikin mutum. Haka kuma, wuce haddi ba cutarwa bane kawai, amma kuma mai hadarin gaske. Sakamakon cututtukan cututtukan jini (haɓaka yawan kitsen mai a cikin jini), an samar da kayan masarufi, waɗanda daga bisani suka toshe tasoshin kuma suke haifar da irin wannan sakamako:

• bugun jini
• cututtukan huhunsu:
• bugun zuciya
• kauda endarteritis,
• mutuwar zuciya

Amma dole ne mu manta cewa lipids wani bangare ne na membranes, samar da lambobi tsakanin sel da ƙarfafa su, sauƙaƙe watsa abubuwan jijiya. Suna taka muhimmiyar rawa a thermoregulation, suna aiki a matsayin tushen kuzari. Cholesterol yana tallafawa aikin tsarin juyayi da tsokoki, yana shiga cikin metabolism. Ana samun raguwa a matakin sa a cikin irin waɗannan cututtuka:

• anemia
• kasawar kasa,
• thyrotoxicosis (haɓaka aikin thyroid),
• rashin abinci mai gina jiki
• cututtukan hanta - hepatitis, cirrhosis.

Ragewar cholesterol wani yanki ne tare da rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikice-rikicewar jini.

Juya shi da raguwar yawan lipids ba karamar illa bane illa bada damar karuwa. Taimaka wajan tabbatar da ingantaccen daidaituwar cuta ta yau da kullun. Likitocin sun ba da shawarar kayyade matakin cholesterol sau 1-2 a shekara. An tsara marasa lafiya da ke cikin haɗari sau da yawa - sau 2-4 a shekara. Waɗannan mutane mutane ne da suka haura shekara 60, haka kuma suna fama da cututtuka na cututtukan zuciya da hauhawar jini, hepatitis, hypothyroidism da thyrotoxicosis, tare da infarction na myocardial da tarihin bugun jini.

Hankali! Ya kamata likitan da ke halartar kulawar suyi la'akari da duk halayen masu haƙuri da cututtukan haɗin gwiwa!

Kuna iya kula da daidaitattun abubuwan da ake buƙata a cikin jiki ba tare da taimakon kwayoyi ba, kuna bin wani abinci da kuma ka'idodin tsarin rayuwa mai lafiya.

Hanyoyin ragewa ba tare da kwayoyin magani ba

Tare da karuwa a cikin cholesterol jini, ba lallai ba ne a sha magunguna nan da nan. A matakin farko, ana iya magance matsalar ta amfani da hanyoyi masu sauki.

Abu na farko da yakamata ayi shine kara yawan motsa jiki. Gudun ko wasu wasanni tare da motsa jiki iri ɗaya suna da inganci musamman. Wannan yana daidaita bugun jini, yana ƙaruwa kwararar iskar oxygen zuwa cikin keɓaɓɓen jini, wanda ke ba da gudummawa ga "ƙona" mai. Hadarin haifar da plaque yana raguwa.

Ana bada shawarar matsakaiciyar matsakaici ga tsofaffi - tafiya ta yau da kullun, hawan keke, aiki mai sauƙi akan makircin mutum Dangane da bincike, wannan rayuwar ta tsufa da 50% yana rage yiwuwar bugun zuciya da bugun jini.

Hankali! Gudanar da ƙimar zuciyar ku yayin motsa jiki! A cikin tsofaffi, ci gabansa bai kamata ya wuce bugun jini 15 ba.

Amma ilimin motsa jiki kadai bai isa ba. Ya kamata a bi shawarwarin masu zuwa:

1. Ka daina shan sigari. A ƙarƙashin tasirin taba, rabo na "mai kyau" da "mummunan" cholesterol yana canzawa mafi muni.
2. Rage amfani da barasa. Dangane da karatun likitanci, kai tsaye yana shafar matakin cholesterol a cikin jini rauni, amma ya kara dagula metabolism a jiki.
3. Bi abinci na musamman mai ƙima cikin ƙashin dabbobi.
4. Kada a manta da maganin gargajiya. Yana bayar da adadi mai yawa na girke-girke dangane da kayan abinci na halitta.
5. Gudanar da nauyi. Mutane masu kiba sosai zasu iya fuskantar matsalar rashin daidaituwa na cholesterol.

Hanya don rage yawan kwalasta ya kamata ya zama cikakke kuma mai gudana. Ba za ku iya shiga cikin abubuwan cin abinci na ɗan gajeren lokaci ko kayan motsa jiki na lokaci-lokaci ba. Kuna buƙatar canza salon rayuwar ku gaba ɗaya, wannan zai taimaka wajen guje wa matsalolin kiwon lafiya da yawa.

Kuna iya rage cholesterol jini a gida. Aiki na jiki da asarar nauyi zasu taimaka a wannan. Don asarar nauyi, kuna buƙatar canza yanayin cin abincin ku gaba ɗaya.

Lokacin gyara tsarin abincin, ya zama dole a bi ka'idodin waɗannan abubuwa:

• maye gurbin kitsen dabba (man alade, cuku, man shanu da sauransu) tare da kayan lambu,
• rage girman amfani da carbohydrates a cikin sauki (sukari, da wuri, Sweets, da wuri),
• Madadin samfuran burodi na yau da kullun, ku ci gurasa da kukis dangane da otal da bran bran ko duka hatsi,
• cin abinci mafi kifi, abincin teku, 'ya'yan itatuwa da kayan marmari.

Wannan hanya ta abinci mai gina jiki ba kawai za ta rage kwayar cholesterol ba, amma kuma inganta lafiyar jiki baki daya.

Hankali! Marasa lafiya waɗanda ke kamuwa da cututtukan sukari na mellitus ko ilimin halin rayuwa na rayuwa bai kamata su dogara da hanyoyin gida kawai ba! Duk wani zabin magani ya kamata likita ya duba shi.

Magungunan magungunan gargajiya

Maganin gargajiya yana ba da girke-girke da yawa don rage yawan lipids. Amfani da su yana taimakawa inganta lafiyar gaba ɗaya, ƙarfafa tasoshin jini, da rage haɗarin cututtukan zuciya.

Ga shahararrun girke-girke:

1. Mix rabin gilashin dill tare da gilashin zuma da cokali na tushen valerian, zuba 1 lita na ruwan zafi. Nace a rana. Takeauki sau uku a rana don 1 tbsp. l Minti 20 kafin cin abinci.
2. Matsi cokali 10 na tafarnuwa, haɗa tare da tabarau biyu na man zaitun. Nace a sati. Ara madaidaicin cakuda da abinci maimakon kayan yaji.
3. Matsi ruwan 'ya'yan itace daga 1 kg na lemons, ƙara 200 g na crushed tafarnuwa. Rike cikin wuri mai sanyi a cikin duhu na kwana uku, sha 1 tbsp. l kowace rana, a baya diluted da ruwa.
4. Jiƙa wake ko Peas cikin ruwa na dare. Da safe, maye gurbin ruwa, ƙara tsunkule na soda, dafa kuma ku ci a kashi biyu masu raba. Aikin na tsawon kwanaki 21.
5. Sha rabin awa kafin abinci 7 saukad da 4% na propolis tincture diluted da ruwa. An bada shawara don ci gaba da magani har tsawon watanni hudu.
6. Ku ci 20-25 alfalfa tsiro kowace rana.
7. Sanya flaxseed zuwa abinci.
8. A cikin 200 g na giya ƙara 300 g na tafarnuwa kuma nace a cikin duhu na kwana bakwai. Sha irin wannan tincture ana bada shawara sau uku a rana. Tare da kowane liyafar, kuna buƙatar ƙara yawan saukad da daga 2 zuwa 20, sannan ku rage a cikin tsarin baya. An tsara hanyar kulawa don mako guda, ana maimaita kowane shekaru uku.

Hankali! Kafin amfani da wasu magunguna na mutane, tabbatar cewa bakada rashin lafiyar kayan haɗin!

Abin da abinci rage cholesterol

Tare da hyperlipidemia, cin abinci mai rage tasirin cholesterol zai taimaka. Yanayi ya bamu yawancin tsire-tsire waɗanda enzymes dinsu suna mayar da ma'aunin ƙitsen cikin jiki. Bari mu ga irin abincin da ke rage cholesterol:

1. Avocado Amfani da sauri yana daidaita metabolism.
2. Kifin mai daɗi shi ne jagora a gaban ƙurar mai. 200 g na kifin ruwan gishirin mako guda ya isa ya hana ƙwanƙwasa jini da bakin jini.
3. Kwayoyi da tsirrai na tsire-tsire iri daban-daban - suna haɓaka abun cikin "lipids" mai kyau. Mafi amfani sune walnuts, itacen al'ul da na ƙwayayen Brazil, almonds, cashews, pistachios, flaxseeds da sesame tsaba.
4. Daga mai kayan lambu, zaitun, waken soya da linseed suna da tasiri. Kawai kara mai a cikin abincin da aka dafa, kada a dafa shi.
5. 'Ya'yan itãcen marmari da berries na shuɗi, violet da launi ja. Polyphenols, wanda ke daidaita ma'aunin jini, yana haɓaka aikin hanta, da taimakawa wajen tsarkake tasoshin jini, samar da launinsu.
6. Duk hatsi da oatmeal.
7. 'Ya'yan itacen Citrus. Sun ƙunshi zaruruwa na musamman, wanda, idan aka haɗo shi da ruwan lemo, “sha” cholesterol da excrete daga jiki, suna taimaka wajan yaƙar cututtuka daban-daban.
8. Dukkanin kayan legumes suna ba da gudummawa ga kawar da 'lipids' mara kyau 'ta hanyar ciki, saboda yawan abun cikin fiber. Hakanan suna da wadataccen furotin na kayan lambu, wanda ake iya tuna shi cikin sauƙi.
9. Karas.
10. Tafarnuwa ya ƙunshi mutummutumi masu yawa, phytoncides kuma ana ɗaukar su a matsayin ƙwayar ƙwayar cuta ta halitta. Yana da amfani ga hypercholesterolemia, amma ba a ba da shawarar ga mutanen da ke fama da narkewar cututtukan ƙwayar cuta ba.

Yana da kyau a kara shinkafa ja, farin kabeji da ganye mai yawa a cikin abincin. Duk waɗannan "magunguna" na halitta zasu taimaka da sauri kuma ba tare da cutar da jiki ba da dawo da lafiyar lafiyar lipid zuwa al'ada. Kyakkyawan sakamako zai haɓaka ƙari da kayan ado na ganyayyaki na ganye don rage cin abinci.

Tare da hypercholesterolemia mai sauƙi, ana iya maye gurbin magunguna tare da ganye. A cikin yaƙar cholesterol "mara kyau", ana amfani da kayan ado da tinctures daga irin tsire-tsire:

• "Dioscorea na Caucasian." Yana ƙarfafa tasoshin jini, inganta aikin zuciya, ana amfani dashi azaman choleretic wakili.
• Gashin Zinare. Wannan gidan yari ne da ke da kaddarorin amfani da dama. Suna kulawa da cututtuka na tsarin endocrine, atherosclerosis, prostatitis.
• Tushen lasisi Ana ɗaukar sati uku, bayan wannan sun ɗauki hutun wata ɗaya.
• Talla Wannan tsire-tsire yana kawar da hypercholesterolemia. Daga ganyenta sa ruwan 'ya'yan itace a sha a wata na cokali 2 sau uku a rana.

Hakanan zaka iya amfani da kayan ƙoshin farfadowa na hawthorn, linden, dandelion, jaundice, thistle madara, plantain, thistle da sauran ganye. Akwai su da yawa kuma a nan sune mafi yawan amfani.

Babban Shawarwarin Cholesterol

Bayan 'yan nasihu masu sauki wadanda zasu taimaka muku da sauri kuma a amintar da rage yawan lafiyar kiba zuwa al'ada:

• sauya kofi tare da koren shayi,
• Kada ku ci abinci tare da man shanu,
• gabatar da kayan soya da kifayen teku a cikin abincin,
• ci man alade, amma a cikin adadi kaɗan kuma, zai fi dacewa, tare da tafarnuwa. Zai cire kitse mai yawa daga jiki,
• gwada maye gurbin mai cike da mayukan mai.

Wani shawara mai amfani shine maganin ruwan 'ya'yan itace. 'Ya'yan itaciya da ruwan' ya'yan itace da aka matse tare da shi sosai sun kawar da '' leɓaɓɓun 'lipids. Tare da taimakonsu, hanyoyin jini a gida suna tsabtace da sauri. Kuna iya shan ruwan 'ya'yan itace a cikin darussan kwanaki biyar, ana maye gurbinsu daga kayan lambu da' ya'yan itatuwa daban-daban. Amma kafin amfani, dole ne a narke su da ruwa.

Taimako, yana da kyau a nanata hatsarin da ake samu na samar da magudanar cholesterol a cikin jiragen. Wannan na iya zama farkon matakin cututtukan da ke barazanar rayuwa. Ayyuka masu sauƙi zasu taimaka wajen guje wa sakamako mara kyau: abinci mai dacewa, motsa jiki, daina shan sigari da barasa. Bugu da ƙari, kula da jiki kuma kuyi gwajin jini kowane watanni shida. Matsayi na yau da kullun na "mummunan" cholesterol shine daga 4 zuwa 5.2 mmol / L. Idan waɗannan alamun suna da girma, nemi likita da wuri-wuri don taimaka maka zaɓi madaidaitan magani da matakan rigakafin.

Hanyoyi don rage cholesterol jini ba tare da kwayoyi ba

Yin amfani da samfuran rage-cholesterol a cikin abincin yau da kullun hakika shine babba a tsakanin duk zaɓuɓɓuka masu yiwuwa don magance yawan lipids. Yanzu zamuyi magana game da wasu, babu wasu hanyoyi masu mahimmanci don rage cholesterol ba tare da kwayoyi ba.

Ba mutane da yawa sun san cewa low matakin mai kyau, "mai mahimmanci" cholesterol shima yana taka rawar gani a cikin ci gaban atherosclerosis, da kuma toshe hanyoyin jini, tunda wannan nau'in cholesterol yana yaƙi da samuwar manyan filayen yanayi. Sabili da haka, raguwa a matakinsa a hade tare da ƙara yawan "mummunan" cholesterol shine haɗari mafi haɗari wanda ke kara haɗarin atherosclerosis da CVD.

Ana haɓaka matakin "mai kyau" cholesterol da ragewan "mara kyau" za'a iya yin amfani da aikin motsa jiki

Sanannun masana kimiyyar cututtukan zuciya a duk duniya suna da'awar cewa motsa jiki na rage yawan ƙwayoyin cholesterol a cikin arteries:

• Motsa jiki yana iya tsarkake jini daga yawan kiba mai yawa tare da abinci. Idan lipids ɗin ba su iya tsayawa su zauna a cikin jiragen ruwa na dogon lokaci ba, ba su da damar yin gyara a jikin bango. Haka kuma, yana gudana wanda ke inganta haɓaka mai sauri cikin matakin kitsen da aka karɓa tare da abinci a cikin arteries. A cewar masana, masu tsere suna da kashi 70% cikin sauri kuma mafi kyawu su iya kawar da kitse a cikin jini fiye da mutanen da suke yin motsa jiki kawai.
• Ko da kun kiyaye jikin mutum, tsoka taro a cikin kyakkyawan tsari tare da taimakon motsa jiki a cikin iska mai kyau a gida, tare da taimakon kayan motsa jiki, motsa jiki, raye-raye da kawai tafiya mai nisa a cikin wurin shakatawa - wannan yana ba da yanayi mai kyau, jin daɗin farin ciki, farin ciki, da ƙara haushi, da sautin tsoka. Wanda ke da tasirin gaske a kan tasoshin jiragen ruwa.
• Ga tsofaffi ko waɗanda suka riga suka sha wahala daga cututtuka daban-daban na tasoshin da zuciya, tafiya na mintina 40 na yau da kullun yana rage haɗarin mutuwa daga bugun zuciya ko bugun zuciya da kashi 50%. Koyaya, a cikin tsofaffi, lokacin tafiya, bugun jini bai kamata ya karu ba daga abin da aka saba fiye da bugun 15 a minti daya (duba kuma jin zafi a cikin zuciya). A cikin duka, ya kamata a lura da ma'auni kuma nauyin lodi mai yawa na iya tsananta yanayin da rage haɓakar cholesterol mai lafiya.

Idan kitsen jiki a cikin mace ko namiji ya mai da hankali a cikin kugu kuma jikin yayi kama da apple maimakon pear, wannan lamari ne mai haɗari ga haɓakar ciwon sukari mellitus, angina pectoris, hauhawar jini da kuma atherosclerosis. Matsakaicin girman halal ga namiji shine 94 cm, ga mace 84 cm, rabo daga cikin murfin kwatangwalo zuwa kugu shima yana da mahimmanci, ga mace ya zama bai wuce 0.8 ba, ga namiji 0.95. Wuce waɗannan lambobin shine dalilin fara yaki da kiba.

Tsammani barasa, koren shayi mai kyau, maganin ruwan 'ya'yan itace da kuma shan sigari

• Ba za mu yi magana sosai game da haɗarin shan taba ba.

Wannan dalili ne bayyananne don lalatawar ingancin rayuwa da rayuwa a cikin mata da maza. Kowa ya san cewa wannan maye yana shafan jiki baki daya, babu wani sashin jiki da ba zai fallasa shi sakamakon cutarwa da shan sigari ba - wannan shine kwakwalwa, da hanta, hanta da mafitsara, jijiyoyin jini da gonad. Baya ga kara hadarin kamuwa da cutar atherosclerosis, shan taba sigari na taimaka wajan bunkasa sel kansar a jiki. Bugu da kari, taba sigari na zamani yana dauke da mafi karancin taba sigari da kuma wasu abubuwan cutarwa masu cutarwa, maganin carcinogens (kalli bidiyon abin da ake yi da sigari na zamani).

Kuna buƙatar sani! A cikin hayakin sigari akwai isasshen adadin ƙwayar sigari, wanda ya ƙunshi abubuwa waɗanda ke haifar da cutar daji a cikin mutane da dabbobi. Ya isa ya shafa kunnen zomo sau da yawa tare da irin wannan tar, kuma bayan wani lokaci dabbar ta tsiro da cutar kansa.

Halin da ake shan giya yana da ɗan bambanci, hakika, cewa yawan ƙwayar sa yana lalata jiki baki ɗaya, da cututtukan fata, da hanta, da tsarin jijiyoyin jini. Amma ga lokaci-lokaci amfani da 50 gr. giya mai inganci mai ƙarfi ko gilashin giya mai bushe - don haɓakar kyakkyawan cholesterol da rage cutarwa - wannan ra'ayi ne mai jayayya. Akwai duka masu goyon bayan wannan hanyar rage cholesterol (babban yanayin shine - babu fiye da 50 grams na karfi da 200 grams na giya mai rauni), har ma da abokan adawar.

Misali, ofungiyar iowararrun Masana Halittu a cikin Amurka ba da shawarar kowa ya yi amfani da ruwan inabi da giya mai ƙarfi a matsayin abin sha - samfurin da ke rage cholesterol na jini. Wannan hanyar magance cholesterol ga mutanen da ke fama da hauhawar jini, ciwon sukari mellitus ko wasu cututtukan da ba a yarda da amfani da giya ba.

Ta hanyar kawar da kofi da maye gurbin ta da koren shayi mai rauni mai inganci, zaku iya rage cholesterol da 15% (amma ba a shirya ba, duba lahanin jakar shayi). Flavonoids da ke cikin koren shayi na taimakawa wajen karfafa garkuwar jiki, yawan amfanin yau da kullun na shan shayi mai inganci shima yana rage yawan cutukan dake haifar da cutarwa kuma yana kara matakin ingancin cholesterol a cikin jini.

Wannan ɗayan hanyoyi ne don rage cholesterol ba tare da kwayoyi ba. Kwatsam, masana harkar abinci sun gano abin mamakin da ke tattare da maganin ruwan 'ya'yan itace don rage cholesterol. Bayan sun tsara hanya don yaƙar cellulite, sun sami damar irin wannan magani don rage yawan mai a cikin jini. Don kwanaki 5 na shan kayan lambu da ruwan 'ya'yan itace, zaku iya rage cholesterol ba tare da kwayoyi ba, a zahiri ruwan ya kasance a matse shi sosai (duba cutar shagon juice):

• 1 rana: ruwan 'ya'yan itace seleri 70 gr. + karas ruwan 130 g.
• 2 rana: ruwan 'ya'yan itace beetroot 70 gr. + ruwan karas - 100 g + ruwan kokwamba 70g. Ruwan Beetroot kada a cinye shi nan da nan bayan matsi, ya kamata a bar shi a cikin firiji don 2-3 hours don cire abubuwa masu cutarwa daga gare ta.
• 3 rana: apple ruwan 'ya'yan itace 70 gr. + seleri ruwan 'ya'yan itace 70 gr. + karas ruwan 130 gr.
• 4 rana: ruwan 'ya'yan itace kabeji 50 gr. + karas ruwan 130 gr.
• 5 rana: ruwan 'ya'yan lemun tsami 130 gr.

Wasu magungunan jama'a a yaki da cholesterol

Akwai girke-girke na mutane daban-daban waɗanda suke tsabtace bangon arteries waɗanda ke da tasiri sosai ga lafiyar ɗan adam, duk da haka, ba duk hanyoyin magungunan gargajiya sun dace da kowa, tunda mutane da yawa na iya karuwa da hankalin mutum, mai yiwuwa rashin lafiyan halayen ɗanyen magani ko samfuran magani. Saboda haka, auna da taka tsantsan ya kamata a lura dashi tare da kowane magani, har ma da jama'a, hanyoyin da aka tabbatar:

• Kuna buƙatar: dill tsaba 0.5 kofin, tushen valerian 1 tbsp. cokali, 1 kofin zuma. Ya kamata a gauraya tushe, dill da zuma sosai. Sa'an nan kuma ƙara 1 lita na ruwan zãfi zuwa cakuda, bari tsaya na yini ɗaya. Rike sakamakon jiko a cikin firiji da cinye 1 tbsp. cokali sau 3 a rana minti 30 kafin abinci.
• Kuna buƙatar: man zaitun cokali 2, tafarnuwa cloves 10 inji. Wannan ita ce hanya mai sauƙin sauƙi don ƙirƙirar man tafarnuwa, wanda za'a iya amfani dashi don kowane tasa, kamar kayan yaji tare da salads da sauran samfurori. Kawai kana buƙatar kwantar da tafarnuwa, matsi shi ta hanyar latsa tafarnuwa (matattarar tafarnuwa) kuma nace a cikin man zaitun har sati guda - kyakkyawan man tafarnuwa wanda yake rage cholesterol ba tare da kwayoyi ba akan teburinka.
• Kuna buƙatar: 350 g na tafarnuwa, 200 gr. barasa.Wannan ya isa ya sanya tincture tafarnuwa, ya fi kyau sara wannan adadin tafarnuwa a cikin niƙa na nama kuma zuba gilashin barasa ko vodka, bar shi daga cikin wuri mai duhu na kwanaki 10. Wannan samfurin mai ƙanshi ya kamata a cinye shi a hankali, yana farawa daga saukad da 2, kawo sau 15-20 a cikin mako, sau 3 a rana kafin abinci, yana da kyau a tsarke tincture tare da madara. Sannan, kuma gama gama shan 20 saukad da 2 akan sati mai zuwa. Bai kamata a maimaita wannan hanyar sau da yawa ba, ya isa sau 1 a cikin shekaru 3.

Abin da abinci rage cholesterol jini

Daga cikin 'ya'yan itatuwa, wannan shine mafi kyawun' ya'yan itace don kasancewar phytosterols, 100 MG na wannan samfurin yana ƙunshe da mg 76. beta sitosterol. Wato, idan kun ci 7 tablespoons ko rabin avocado kowace rana na kwanaki 21 - wannan yana rage matakin triglycerides, jimlar cholesterol da kashi 8% kuma yana ƙaruwa da yawan HDL cholesterol ta 15%.

Abubuwan da aka shuka na tsire-tsire masu zuwa suna da wadatuwa a cikin phytosterols - sterols na shuka waɗanda ke sarrafawa da ƙananan cholesterol. Amfani da waɗannan samfuran, alal misali, gram 60 na almon a kowace rana yana ƙarɓar cholesterol mai amfani da 6%, kuma yana rage cholesterol mai cutarwa ta 7%.

• Man zaitun

Tablespoaya daga cikin tablespoon ya ƙunshi nauyin 22 na phytosterols, wanda ke da tasiri sosai ga tasirin cholesterol a cikin jini. Hakanan zaka iya amfani da man zaitun a madadin mai cike mai, yayin da rage ƙwayar cholesterol da kashi 18%. Man zaitun da ba a bayyana ba yana da ikon rage kumburi da shakatawa da endothelium a jikin bangon jijiya (duba man zaitun - fa'idodi da cutarwa), kuma idan zai yiwu, zai fi kyau a yi amfani da shi.

• Salmon daji da Sardines - Kifi na Kifi

Waɗannan suna riƙe da rikodin don abun ciki na Omega 3 - mai matukar amfani mai mai, a ƙari, sardines da kifin daji, ba kamar sauran kifayen teku ba, suna da ƙarancin adadin ƙwayoyin Mercury. A cikin salmon mai launin ja - soyayyen salmon yana da yawa astaxanthin, antioxidant ne mai ƙarfi, amma rashin alheri soconye kifin salmon ba shi da kiba akan gonakin kifi. Americanungiyar forasashen Amurka don Nazarin CVD tana ba da shawarar yin amfani da mai na yau da kullun na mai kifi, statin na halitta, don rage cholesterol, kamar yadda omega-3 ya ƙunsa.

Ya kamata a ɗauka a cikin zuciya cewa yin amfani da kowane kifin soyayyen yana lalata dukkan kaddarorin mai amfani, tunda an lalata duk abubuwan da ke da amfani. Don haka yana da kyau a yi amfani da shi a cikin tafasasshen dafaffen ko gasa, ba za mu magana game da dafa abinci a cikin obin na lantarki ba, kowa ya san game da haɗarin kowane abincin da aka nuna wa microwaves.

• Kwaya, kabeji, kabeji, bishiyoyi, murhun lemo, lingonberries, aronia, rumman, inabin ja

Sun ƙunshi polyphenols, wanda kuma yana haɓaka samar da cholesterol mai amfani a cikin jinin HDL. Lokacin da kake amfani da gram 150 na kowane ɗayan waɗannan berries a cikin nau'in dankali mai maski, ruwan 'ya'yan itace - nectar na tsawon watanni 2, cholesterol mai kyau zai iya ƙaruwa da 5%. Gwarzon a tsakanin waɗannan berries shine ruwan 'ya'yan itace cranberry, wata daya bayan yawan amfani da karamin ruwan' ya'yan itace a kowace rana, matakin lafiya cholesterol yana ƙaruwa da 10%, yana kuma ƙunshe da magungunan antioxidants da yawa, waɗanda kuma suna taimakawa tsaftace jiki da hana haɓaka ƙarancin cututtukan neoplasms. Amfani da ruwan 'ya'yan itace za'a haɗe shi: blueberry + innabi, rumman + cranberry.

Duk 'ya'yan itatuwa a cikin shunayya, shuɗi, ja sun ƙunshi polyphenols, suna ƙarfafa haɓakar ƙwaƙwalwar lafiya.

• Oatmeal da Dukkan Hatsi

Wannan hanya ce mai lafiya don rage cholesterol. Idan kun shawo kan tsohuwar al'ada, alal misali, kuyi karin kumallo tare da sandwiches, kuma ku canza a hankali zuwa oatmeal na safe, haka kuma ku ci abinci mai kunshe da hatsi gaba ɗaya (hatsin rai, alkama, sha'ir, bulo, buhun gero), yawan ƙwayar fiber za ta tasiri sosai ba kawai cholesterol ba, amma kuma a kan yanayin hanji da jijiyoyin jiki baki daya.

Hakanan za'a iya kiran shi statin na halitta mai ƙarfi, tun da ƙwayar flax ta ƙunshi mayukan omega-3, wanda ke taimakawa matakan daidaita cholesterol.

Tushen wannan abun shine sukari. An samar dashi azaman karin abinci a cikin capsules, yana hana samuwar makullin jini, rage matakan LDL, daidaita karfin jini, sannan kuma yana taimakawa rage nauyi a cikin kiba.

• Wake da samfuran Soya

Suna rage cholesterol na jini saboda yawan abubuwan da ke cikin zare a cikin su, bugu da kari, dangane da abubuwan gina jiki, wadannan kayayyakin suna iya maye gurbin jan nama, mai cutarwa ga zuciya da jijiyoyin jini. Kuna iya cin abinci daga waken soya da aka dafa - Tempe, miso, tofu.

Wannan abu ne mai ƙarfi na halitta na statin, tafarnuwa yana rage jinkirin samar da ƙarancin lipoproteins mai yawa, amma don jin tasirin, yakamata a cinye shi na tsawon lokaci na akalla wata ɗaya ko ma watanni 3. Rashin kyawun wannan samfurin shine cewa ba kowa ba ne zai iya cin kayan ƙanshi mai zafi (tare da cututtukan gastritis, cututtukan mahaifa da sauran cututtukan gastrointestinal, tafarnuwa yana contraindicated).

• Red fermented shinkafa

A cikin abincin Asiya, a baya ana amfani da jan shinkafa jan faranti azaman dandano mai launi da launi. Daga baya ne aka gano cewa monacolin K (kayan da ake fitarwa ne) yana rage triglycerides, amma yanzu sayar da wannan statin na dabi'a a wasu kasashe haramun ne.

Ga Russia, wannan shine mafi ƙarancin samfuri mafi sauƙi wanda koyaushe yana cikin gidan. Daga cikin wasu kayan lambu waɗanda zasu iya rage cholesterol kuma cire shi daga jiki, shine yake kaiwa. Haka kuma, amfani da shi yana da amfani a kowane fanni - kuma daɗaɗa, stewed, da sabo - yakamata ya kasance a cikin abincin mutumin da yake so ya rushe cholesterol aƙalla 100 grams kowace rana.

• Commophore mukul da tushen rawaya Kanada (curcumin)

Kommifora mukul shine asalin larabawa ko guggul, tsiron ya ƙunshi isasshen ƙwayar warkarwa wanda ke rage cholesterol. Suna sayar da kwamishina a cikin capsules ko allunan. Curcumin (tushen rawaya na Kanada) shima yana iya rage ƙwayar cholesterol.

Artichoke, alayyafo, letas, faski, dill, albasa - kayan marmari, ganyayyaki, suna da wadatuwa a cikin lutein, ƙwayar firam, carotenoids, wanda ke rage ƙwaƙwalwar ƙarancin ƙwaƙwalwa da rage haɗarin ciwan cututtukan zuciya.

• Sauya farin burodi na yau da kullun, Rolls da kukis tare da - kukis na oatmeal, burodi na burodi, ƙamshin abinci, kayan hatsi gaba ɗaya.
• Inabi iri na innabi da shinkafa kuma suna haɓaka madaidaiciyar rabo na mara kyau da kololula mai kyau.
• Buckthorn teku, apricots, busassun apricots, prunes, karas, albasa da tafarnuwa sune samfuran cholesterol wanda ke da araha ga kowane ɗan Rasha.
• Inabi ja, jan giya, gyada - sun ƙunshi resveratrol, wanda shima yana taimakawa haɓaka mai kyau da ƙananan ƙwayar cuta mara kyau.

Menu tare da rage abinci cholesterol

Karin kumallo:

• Oatmeal, ko shinkafa mai dafaffen shinkafa, ko kowane abincin gyada tare da man zaitun, ƙwai fararen omelette
• Kofi sha'ir, chicory tare da madara, koren shayi, yana yiwuwa tare da zuma.
• Gurasa mai hatsi tare da burodi, kukis na oatmeal

Abincin rana: Apple, kowane 'ya'yan itace, berries, brothhip broth, kayan hatsi gaba ɗaya

Abincin rana:

• Miyan kayan lambu na kayan lambu - karas, Peas, dankali, albasa, wake, kore
• Gasa ko dafaffen kifi tare da kowane salatin kayan lambu
• Karas, pomegranate, ruwan 'ya'yan itace cranberry - kowane' ya'yan itace sabo ne ko kuma ruwan 'ya'yan itace da aka matse
• Duk alkama alkama

Abun ciye-ciye: 'ya'yan itace guda biyu, ko kuma karas mai gishiri tare da man zaitun

Abincin dare:

• Mashed dankali da naman sa durƙusad da Boiled
• Cheesearancin gida mai ƙarancin mai
• Ganyen shayi, tare da zuma ko madara
• Lean kukis kamar "Maryamu"

Kafin komawa barci: Kefir ko yogurt.