Warkewar abincin rage kiba

Abincin rage rage kiba shine tsarin abinci mai gina jiki wanda aka tsara don gujewa abinci mai mai yawa da carbohydrates mai sauri, tare da iyakance gishiri. Irin wannan abincin ya dace da mutanen da ke fama da cutar sankara, cututtukan hanta, kodan, tsarin zuciya. Nagari na cholesterol sosai. Tsayawa a cikin abincin yana da sauƙi, yana da mahimmanci a bi ka'idodin abinci mai gina jiki kuma zaɓi girke-girke da suka dace don kayan abinci.

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Menene amfani

Sanadin rashin lafiyar jiki shine yawanci rashin abinci mai gina jiki, kuma sau da yawa kuma yana haifar da yawan damuwa, yanayin rayuwa. Ba duk matsalolin bane za'a iya magance su ta hanyar canza tsarin da tsarin abinci, amma rage cin abinci mai rage rage karfin zai taimaka:

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• Rashin kwalabe,
• inganta rayuwa gaba daya,
• rage yiwuwar ciwan cututtukan zuciya, ciki har da
• raguwa a cikin abincin abinci mai dauke da mai.

An yi niyya ne ga daidaita al’adar abinci mai guba, wanda ya haɗa da yawan abincin da ake ci da kuma tsarin abinci.

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Ka'idojin ka'idodi na rayuwa kan abinci: tukwici da dabaru

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Ma'anar wannan tsarin abinci na likita ba shine cire cikakken mai mai ɗorewa daga abincin (kuma suna cutarwa). Abincin abinci mai gina jiki yakamata ya samar da jiki ga dukkan abubuwanda suke bukata.

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Tabbataccen tsarin rage rage kiba yana dacewa da ƙa'idodi masu zuwa don abinci mai dacewa:

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1. Tsammani karancin abinci mai gina jiki, daukar manyan abinci guda 3 da kayan ciye-ciye 2.
2. An rage yawan kitsen dabba zuwa ƙarami. Baya ga gaskiyar cewa da farko kuna buƙatar sayan naman da keɓaɓɓen nama, kuna buƙatar kuma a yanka mai da ake gani daga ciki.
3. Hanyoyin dafa abinci suna da mahimmanci. Kar a soya a cikin mai mai yawa, a cikin batter, cikin mai mai zurfi. Samfura don dafa abinci, tururi, a cikin jinkirin cooker ko gasa a cikin tanda.
4. M don rage cin abinci kara furotin asalin kayan lambu kuma yana iyakance abun cikin carbohydrates mai sauki (Sweets, sukari).
5. Kimanin 50% adadin kuzari yakamata ya fadi hadaddun carbohydrates (Waɗannan sune hatsi, kwayoyi, 'ya'yan itatuwa, amma banda Sweets). Idan za ta yiwu, haɗa cikin abincin yau da kullum da yawa servings (mafi daidai, har zuwa 500 g) na kayan lambu da 'ya'yan itace, wani yanki na oat, buckwheat ko shinkafa na shinkafa (200 g) kuma har zuwa 300 g gurasar hatsi duka. Wannan zai ba da fiber ɗin jiki, ba tare da wanda aikin bowel na al'ada ba zai yiwu ba.
6. Bukatar rana sha har zuwa 2 lita na tsarkakakken ruwa ba tare da gas ba.

Ba shi yiwuwa a ƙi kitse gaba ɗaya.

Tabbatar hada da kayan lambu a cikin abincin. Baya ga gaskiyar cewa qwai tushen asalin furotin ne, akwai wasu iyaka - kawai ana iya cin ƙoshin cokali 3 a cikin mako ɗaya don guje wa ɗaga cholesterol.

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Abubuwan Lafiya na Mata da Maza

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Abincin da yakamata ya dace da ka'idoji na jiki, sun bambanta ga maza da mata. A lokaci guda, akwai ka'idojin da aka yarda don kiyaye nauyi, lokacin da aka wajabta rage cin abinci kawai don rage cholesterol da lipids a cikin jiki. Amma idan mutum shima yana son asarar nauyi, to dole ne ya zama ya rage kitse da carbohydrates, amma ya ninka sunadarai.

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Tebur mai zuwa zai taimaka wurin gano yadda kuke amfani da furotin.

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Ga mata, matakan furotin suna ƙasa. Bugu da kari, mata basa iya samun saurin tsoka da ake bukatar karin furotin (idan baku taka rawa da wasa ba).

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Idan kun bi tsarin rage kiba, yana da muhimmanci a nemi likita - don wasu cututtukan (alal misali, tare da masu cutar sukari mellitus), ana bada shawarar karuwar furotin a cikin abincin, amma ba shi da mahimmanci. Amma tare da cutar koda, yana iya zama dole a rage shi.

Abin da abinci za a iya cinye tare da rage rage rage cin abinci

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Yadda za'a yi menu mai samarwa: don kowace rana, sati

Domin cin gashin kanta kai tsaye tsawon kwanaki 7, bi dokoki da yawa. Kuma abincin da kansa zaiyi kama da wani abu kamar haka:

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Abincin rana - kabewa miyan, yanki na Boyayyen naman sa, salatin ganye mai ganye da kokwamba.

Abun ciye-ciye - cuku gida (150 g), kopin broth na daji ya tashi.

Abincin dare - pilaf tare da kayan lambu ba tare da nama, gilashin ruwan 'ya'yan itace.

Wannan menu kuma ya dace da asarar nauyi da kuma rage yawan kiba, tunda ya hada da kayan abinci masu karancin kalori kuma a zahiri babu carbohydrates masu sauki, saboda duk wani abu da aka yi na maci, an hana shi, sai dai daga lokaci zuwa lokaci zaka iya wadatar da zuma ko 'ya'yan itace.

Gabaɗaya, wannan ya dace da teburin magani A'a 10, wanda aka nuna don kiba. Ana kulawa da nauyi a kowane mako.

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Rashin wadataccen carbohydrates yana da wuyar yin haƙuri. Amma gabaɗaya, abincin abinci zai iya bambanta. A ilimin halayyar mutum, ana iya jure wa irin wannan abincin sauƙin, amma daga mahangar ilimin kimiya ya daidaita daidai.

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Recipes na abincin sati guda

Koyo don dafa abinci bisa ga ka'idodi na rage ƙarancin abinci mai sauƙi zai zama mai sauƙi idan kuna kiyaye jerin abubuwan abinci da aka haramta a idanunku kuma ku kiyaye ƙa'idodin abinci mai dacewa. Dafa nama tare da kayan lambu, gasa a cikin tanda, tururi, don rage cholesterol.

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Omelet tare da kayan lambu da namomin kaza

Don bawa biyu a ɗauka:

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• 4 qwai
• 2 tbsp. tablespoons nonfat kirim mai tsami,
• 100 g na zakara,
• 2 tumatir
• albasarta kore
• alayyafo

Beat qwai da gishiri, ƙara kirim mai tsami, sake bugawa. Yanke sara alayyafo sosai da yawancin namomin kaza sai a haɗu da ƙwai. Zuba taro a cikin kwanon yin burodi, dafa a cikin tanda har sai an kama omelet. Sanya sauran namomin kaza, a yanka a cikin yanka, kuma gasa don wani mintina 10. Yayyafa da albasarta kore kafin yin hidima.

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Lentil miya

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• ruwan lentil (250 g),
• 2 tumatir
• kamar cokali biyu na tafarnuwa
• Albasa 1,
• 1 karas
• 2 tbsp man kayan lambu,
• ganye da kayan ƙanshi dandana.

Zuba lentil tare da ruwa a cikin rabo na 1: 2, saka wuta kuma dafa har dafa shi. Aldona tumatir tare da ruwan zãfi, bawo, sara da ɓangaren litattafan almara. Rub da karas a kan m grater, a hankali soya da albasarta da tafarnuwa a cikin kwanon rufi tare da digon mai. Lokacin da lentil suna shirye, ƙara tumatir, karas, albasa, tafarnuwa, kayan yaji da dafa minti 10 har sai an dafa,

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Salati da Celery Salatin

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• 150 g radish
• albasa guda daya
• 100 g karas, grated a kan m grater.

Seleri petioles - 4 guda a yanka a cikin bakin ciki yanka, kamar radishes.Sara da albasa sosai. A cikin kwano na salatin, Mix dukkan kayan lambu, kakar tare da 2 tbsp. spoons na yogurt na halitta, idan ana so, yayyafa shi da tsaba na sesame.

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Abincin rage rage kiba ba wani ɗan gajeren lokaci bane lokacin da ake buƙatar cin abinci yadda yakamata. Wannan duk tsarin ne da aka yarda da shi tsawon rayuwa, wasu lokuta tare da ƙananan narkewa.

Abincin abinci na babban cholesterol

Don kauce wa kurakurai masu haɗari, tsakiya, masu ciwon sukari, mutanen da ke fama da hauhawar jini, rage cin abinci mai rage ƙarfin jini na wajibi ne. Cikakken lafiyar abinci yana ba da kyakkyawan saurayi, mahimmanci. Tare da abinci, ana buƙatar rage ƙwayar ƙwayar cuta, wanda mutum ya ci, ana buƙata. Portananan rabo daga abincin da kuka fi so ba wani lokacin ba zai cutar da su, ƙirar cholesterol kullum shine 500 MG. Ba a yarda da cin abinci ba:

• masu juna biyu da masu shayarwa,
• mutane masu fama da cututtukan fata
• tare da karancin alli a jiki,
• marasa lafiya da ciwon sukari
• kowa a kasa da shekara 18.

Ka'idodin abinci mai gina jiki don Rage Cholesterol

Abincin abinci don rage cholesterol yana samar da ingantaccen abinci mai gina jiki. Kada ku ci abinci mai girma a cikin carbohydrates da adadin kuzari. Abu ne mai sauki ka rage cholesterol mara kyau ta bin ka'idojin abinci masu sauki:

1. Ba za ku iya cin abinci ba bayan 7-8 na yamma.
2. Fiara fiber na abin da ake ci.
3. Yi ƙuntataccen taƙaitaccen abinci mai soyayye: yayin da kuke kan abinci, zai fi kyau ku ɗan dafa abinci, gasa ba tare da mai ba, ƙari mai cutarwa ko steamed.
4. Sha ruwa mai tsafta mai yawa (daga lita 2).
5. Cin abinci yayin rana a lokacin jiyya ya kamata ya zama kaɗan: yana da kyau a ci sau 5-6, amma a cikin ƙananan rabo.
6. Matsayin kalori, wanda ba za a iya wuce shi ba - 1200.
7. Goyi bayan abincinku tare da aikin jiki.

Janar dokoki

Hyperlipoproteinemia - Wannan alamace ta alama, wacce ke tattare da yawan ƙwayar lipids a cikin jini. Lipids abubuwa ne na Organic wanda, tare da sunadarai da carbohydrates, suna cikin jiki. Abubuwan hadawar lipids sune triglycerides, mai kitsekyauta cholesterol da esters da phospholipids. A cikin cututtuka daban-daban, matakan kayan aikin lipid sun bambanta zuwa digiri daban-daban.

A ciwon sukari yawancin marasa lafiya suna da matakin haɓaka triglycerides, cholesterol, LDL yakan tashi zuwa matakin ƙasa. A kiba An gano matakan haɓaka triglycerides, Cholesterol da LDL. Hypothyroidism Hakanan yana haɗuwa tare da karuwa a cikin matakan magungunan atherogenic da raguwa a cikin HDL.

Mafi na kowa hypercholesterolemiasamu a 40-60% na yawan maza. An tabbatar da rawar da ya taka wajen bunkasa cututtukan zuciya kuma an nuna alakar kai tsaye tsakanin karuwar kwayar cholesterol da mace-mace daga wadannan cututtukan.

Kwayar sunadaran gina jiki yana canzawa zuwa kyallen takarda. Poarancin lipoproteins mai yawa sune manyan abubuwan da ke ɗaukar kyallen takarda, saboda haka ana ɗaukar su a matsayin babban lipoprotein atherogenic, wato, taka rawa a cikin ci gaba atherosclerosis. Babban lipoproteins mai yawa yana ɗaukar ƙwayar cholesterol kyauta kuma sune abubuwan da ke adawa da haɓakar atherosclerosis.

Sanadin hypercholesterolemia shine salon rayuwa mai rauni, abinci mara kyau (ƙarancin dabbobi da kitsowar carbohydrates), shan sigari, da yawan tashin hankali. Don kowane ƙwayar ƙwayar lipid mai lalacewa, ana bada shawarar rage ƙwayar rage ƙwayar lipid.

Menene abinci mai rage rage warkewar abinci? Wannan abinci ne wanda aka tsara don rage lipids na jini. Mafi mahimmancin yanayin shine daidaitawa da ƙididdigewa na sashin abinci mai ƙoshin abinci.

A abinci, abinci mai dauke da cholesterol da mai cike da kitse (fats dabba) an iyakance su. Kare man shanu, cakulan, cuku, sausages, alade, man alade. A lokaci guda, abubuwan da ke cike da ƙoshin polyunsaturated suna ƙaruwa - ana amfani da mai na kayan lambu daban-daban: masara, sunflower, zaitun, soya, da linseed.

Abincin rage rage kiba yana da ka'idodi masu zuwa:

• Tsarin abinci mai gina jiki (sau 5-6).
• Rage cikin ƙoshin dabbobi. Don yin wannan, da farko kana buƙatar zaɓar nama da kifi kuma ƙari ga cire mai mai bayyane. Kuna iya rage kitsen mai a cikin samfurin ta hanyar tafasa da kuma motsawa ko yin burodi.
• Gabatarwar samfuran furotin (kifi mai ƙima da kaji, kayan kiwo mai ƙarancin mai, farin kwai).
• Restricuntataccen carbohydrates mai sauƙi (Sweets, sukari, adana, kayan kwalliya), waɗanda aka adana a cikin jiki kamar mai.
• Cikakken carbohydrates (kayan lambu, berries, 'ya'yan itãcen marmari, hatsi,' ya'yan itatuwa masu bushe) suna da rabin adadin adadin kuzari na abincin. Kuna buƙatar cin 400-500 g na kayan lambu da 'ya'yan itace mai ɗanɗano, ɗayan shinkafa da 200-300 g na burodin hatsi duka a rana. Duk waɗannan samfuran sune tushen fiber, wanda yake wajibi ne don inganta motsin hanji da cire wuce haddi cholesterol.
• Amfani da kitsen kayan lambu.
• Yawan shan ruwan sha (2 lita na ruwa kowace rana).
• Iyakance adadin yolks zuwa 3 a mako.
• Babban hanyar dafa abinci shine tafasa ko hurawa. Deep-soyayyen da bread din abinci duk an cire su.

Tebur da ke jera abubuwan da aka ba da shawarar da kuma hana abinci zasu taimaka da abinci mai kyau.

Hakanan za'a iya amfani da abinci mai ƙarancin kiba tare da wuce kima don asarar nauyi, koda babu canje-canje a gwajin jini. A wannan yanayin, ana amfani da abinci mai guba ta prophylactally, saboda kiba shine haɗari don haɓaka LDL.

Rage nauyi ya riga ya zama mataki na farko da ya fara inganta al'ada mai narkewar abinci. Haɗin samfuran ba shi da bambanci, bambanci shine cewa abincin warkewa don cutar ya kamata a yi shi na dogon lokaci (ko da kullun), kuma tare da ƙara nauyi ana iya amfani dashi har sai an kai nauyin da ake so tare da miƙa mulki ga abinci mai lafiya.

Tun da abincin ya daidaita, ana iya bi da shi koyaushe. Rashin daidaituwa, abinci mai bambanci da kuma rashin manyan ƙuntatawa zai taimaka ga jinkirin rage nauyi (har zuwa kilogram ɗaya a mako) tare da ƙara yawan motsa jiki. A cikin kiba, ana nuna ranakun azumi.

Don rage cholesterol, kuna buƙatar gabatar da samfurori a cikin abincin da ke taimakawa ragewan matakinsa:

• tafarnuwa
• zaitun, linseed, goro, sesame amaranth oil,
• kifi mai
• avocado
• blackberry, aronia, strawberries, cranberries, jan inabi, lingonberries,
• tsaba na flax, fenugreek, madara thistle da sis sis tsaba,
• kifin teku mai
• Kale,
• ruwan 'ya'yan itace
• Legumes na kayan lambu (kawa, wake, lentil, waken soya),
• kayayyakin soya (tofu, miso).

Kwalaji mai ƙarancin ƙarfi ya tashi tare da damuwa na yau da kullun-tunanin mutum, don haka haɗuwa da tsarin juyayi shine wanda ake buƙatacce.

Jin dadi, zuzzurfan tunani da kwantar da hankali yana taimaka wajan rage tasirin cholesterol.Tabbatacce ne don magani shine karuwa a cikin aiki na jiki.

Abubuwan da aka yarda

Daidaitaccen rage rage cin abinci, jerin kayan:

• 'Ya'yan itãcen marmari da kayan marmari. An fi cinye su da raw kuma ana amfani da su azaman gefen abinci. Kayan lambu masu karancin-carb (kowane irin kabeji, zucchini, kabewa, squash, eggplant, cucumbers, avocados, barkono kararrawa, Peas kore, tumatir) an fi son su. Daga cikin 'ya'yan itatuwa da amfani: jure, kiwi, innabi, rumman, lemu, lemu da pears. Kula da 'ya'yan itatuwa tare da babban abun ciki pectin - Waɗannan 'ya'yan itace Citrus, apples, inabi, cranberries, bushe apples, berries cornel, viburnum. Pectins suna daidaita aikin hanji, haɓaka metabolism, ƙwaƙwalwar sorb kuma cire shi.
• Ruwan 'ya'yan itace: orange, innabi, apple, gwoza da karas.
• Kifi da abincin teku. Ya kamata su samar da tushen abincin don hypercholesterolemia. Kuna buƙatar cin kifi mai ƙoshin mai, kuma tare da hypercholesterolemia sau 2 a mako sun haɗa da nau'in mai mai a cikin menu: mackerel, flounder, herring, kifin, kifin. Kifi roe da squid suna iyakance saboda yawan abubuwan da ke cikin cholesterol.
• Tekun Kale. Wannan samfurin yana da wadatuwa a cikin abubuwan da aka gano (aidin, selenium) da fiber.
• Legends a matsayin tushen furotin kayan lambu da zare. Ana iya haɗawa a cikin abincin yau da kullun.
• Tsaba na sesame, fenugreek, flax, bran shinkafa. Ana la'akari da fa'idodin su ta fuskoki biyu: waɗannan sune tushen ba kawai fiber ba, har ma da phytosterols da mai, wanda tare suke taimakawa wajen yaƙar cutar. Abubuwan da ake amfani da su na phytosterols kuma ana bambanta su da masara, waken soya da man shafawa, almon. Hakanan ana samunsu a cikin 'ya'yan itatuwa da kayan marmari. Ana iya ganin karancin kudaden shiga su a lokacin hunturu-na bazara, saboda raguwar amfanin su. A lokaci guda, rabon kayayyakin dabbobi da aka ƙone yana ƙaruwa. A wannan lokacin, yana da kyau a ƙari a ci abinci mai wadataccen abinci tare da phytosterols, wanda ya keɓance daga kayan shuka, godiya ga masana'antu na musamman (alal misali, kefir danacor, da "bayanin martaba 120/80").
• Masana ilimin kimiyya kuma sun tabbatar da cewa akan asalin amfani da magungunan phytosterols, akwai raguwa wajen samarwa bawo, wanda ya cutar da yanayin tsarin jijiyoyin jini (yana kara sautin tasoshin ruwa da karfin haɓakar zuciya, yana taimakawa ƙara haɓaka jini), jinkirta sodium da ruwa a cikin jiki.
• Soya da kayan marmari na soya. Sune tushen furotin kuma basu da sinadarin cholesterol. A cikin babban matakin, ana ba da shawarar cewa marasa lafiya su maye gurbin nama tare da kayan soya.
• Tafarnuwa - Halittar statin. Don samun sakamakon, kuna buƙatar amfani da watanni 3, 2 cloves kowace rana. Ba za a iya ɗaukar irin wannan magani don cututtukan cututtukan hanji ba.
• Kayan lambu na farko na kayan lambu (miyan kabeji, miyar miya daban-daban, miyan beetroot, borscht). Dafa su yana kan ruwa. Kuma ƙara ƙaramin man kayan lambu.
• Kayan mai kitse da kaji. Ya isa a yi amfani da su sau 1-2 a mako. Abincin yana dauke da abincin turkey da nono kaza. An dafa naman kafin dafa abinci, sannan zaku iya gasa shi.
• Rye, hatsi, burodin burodi, burodi da kuma waken soya gari. A matsayinka na burodin robar, zaku iya amfani da kukis na inedible da burodin burodi.
• Kayan nono, cuku gida da cheeses mai-mai mai yawa. Ba'a kirim mai tsami sosai ba za'a iya amfani dashi a cikin jita-jita.
• Duk ƙwai a cikin adadin 3 a mako, da furotin kaza - ba tare da ƙuntatawa ba.
• Jerin kayan masarufi na hatsi ne. Kuna iya cin buckwheat, oatmeal, Boyayyen shinkafa mai ruwan sanyi a cikin matsakaici. Tare da kiba, yawan adadin abincin hatsi ya ragu.
• Miyar kayan lambu da ba a bayyana ba. Ana amfani dasu don miya shirye-shiryen abinci. A ranar zaka iya cin 2 tbsp. l Sesame mai amfani, flaxseed, soya, zaitun, masara.
• Kwayoyi (almonds, walnuts, cedar) da tsaba. Sun ƙunshi kitsen da ba su da amfani mai yawa, amma saboda girman adadin kuzarin su, adadin yana iyakance zuwa 20-30 g kowace rana.
• Oat broth ko jelly, tun da oats yana taimakawa ƙarancin cholesterol, kiba mai yawa kuma yana daidaita metabolism na lipid.
• Ganyen shayi tare da lemun tsami, shayi tare da ginger, brothhip broth, ruwan ma'adinai maras kyau, ruwan 'ya'yan itace.

Fasali na ingantaccen tsarin rage kiba

Abincin rage karfin rage kiba yana rage kazamin cholesterol. Increasedara yawanta yana cutar da tsarin jijiyoyin jini, wanda ke da haɗari tare da bugun zuciya, shanyewar jiki, ischemia. Seriousarancin mummunan sakamako shine tashin zuciya, amai, samuwar filayen atherosclerotic. Ingancin rayuwa yana raguwa sosai.

A cikin yawan manya a cikin fiye da 50% na lokuta, hypercholesterolemia yana faruwa. Matakan jini na lipids suna ƙaruwa, wanda, a biyun, ya ƙunshi triglycerides, acid mai, cholesterol da phospholipids. Ya danganta da cuta da cuta a cikin jiki, wannan ko wancan abun yana ƙaruwa.

An wajabta rage rage cin abinci mai narkewa domin kiba, ciwon sukari, da kuma barazanar cututtukan zuciya. An tsara wannan tsarin abinci mai gina jiki a hade tare da warkewar jiyya. Bugu da ƙari, rage cin abinci mai samar da rage kiba yana zama kyakkyawan rigakafin atherosclerosis. Amma kuma ya dace da lafiyar mutane don rage kiba mai yawa.

Abincin rage cin abinci mai narkewa ya dogara da cin dumbin dumbin carbohydrates wadanda ke taimakawa asarar nauyi. Suna haɓaka metabolism a jiki.

Za'a iya bambanta menu kuma mai ban sha'awa. 50-60% na abincin sune kayan lambu na halitta, 'ya'yan itatuwa da kayan abinci na hatsi. Koyaya, yawancinsu yakamata suyi da sabo. Abinci ya ƙunshi iyakance maiƙo da sunadarai. Jikin da ake buƙata shi ne cike da wadatar abinci kuma ya wadatu daidai. A saboda wannan kuna buƙatar cin kifi da abincin teku. Hakanan a cikin abincin abinci akwai furotin mai yawa.

Dokokin abinci mai gina jiki

A cewar masana ilimin abinci, za a iya samun sakamako mafi kyau idan ka bi irin wannan abincin har tsawon kwana 7. Amma don kowane abu ya yi aiki, kuma don rage nauyi, dole ne ku bi wasu shawarwari. Ka'idojin abinci mai gina jiki game da rage rage kiba kamar haka:

• Kada ku ƙyale yarda da yunwar. Abincin akan abinci ya kamata ya zama mai yawa kuma ƙarami. A bu mai kyau ku ci har sau 5-6 a rana. Girman yin hidima ya kamata ya dace da kofin.
• Ya kamata a zaɓi samfuran daɗaɗɗa, kazalika da kalori mai ƙima da abinci mai gina jiki.
• Duk kayan abinci dole ne a stewed, a dafa su ko a gasa, kuma a ci abinci mai ƙwari.
• Lokaci na ƙarshe da aka ba ku izinin ci akalla sa'o'i 4 kafin zuwa gado.
• Ba za ku iya cinyewa ba fiye da 1300 kcal kowace rana.
• Tabbatar yin aikin jiki yayin abinci.
• Abubuwan kariya a cikin gida kamar cuku, nama da abincin teku ya kamata ya zama kusan 50-60 g kowace rana. Amma dole ne su ɗauki ƙarancin mai.
• Za'a iya cin gurasar ba fiye da yanka 2 ba kowace rana.

Contraindications

Duk da cewa daidaitaccen abincin rage rage kiba shine warkewa a cikin yanayi kuma likitoci suka wajabta shi, maiyuwa bazai dace da kowa ba. Ba'a ba da shawarar wannan tsarin wutar lantarki don amfani da waɗannan lamura masu zuwa ba:

• yayin ɗaukar jariri da shayarwa,
• tare da exacerbation na na kullum ailments,
• a karamin shekaru
• tare da insulin-da ke fama da ciwon sukari mellitus,
• tare da karancin alli.

Kafin ka fara dacewa da abinci, kana buƙatar tuntuɓar likitanka kuma ka kula da gwajin lafiya na dole.

Abubuwan da aka ba da izini da hani

Abincin rage cin abinci mai narkewa ya dogara da abinci mai cutarwa da shawarar da aka bayar. Jerin waɗanda aka yarda ya ƙunshi:

• Kifayen teku da kifaye kamar su irinbut, hake, haddock, cod, sardines da tuna, waɗanda za a iya dafa su ta hanyoyi daban-daban,
• kaza da turkey
• mai kayan lambu daga gyada, canola, flax da tsaba,
• dukkan nau'ikan 'ya'yan itace, berries da kayan marmari, dafaffen, gwangwani ba tare da sukari ba, mai daskarewa, irin su karas, zucchini, eggplant, turnips, radishes, farin kabeji, tumatir, cucumbers, legumes, masara, squash,
• pears, ayaba, apples, peaches, strawberries, currants, abarba,
• ganye da kayan yaji, misali alayyafo, Dill, faski, Basil, salatin kore,
• nau'ikan hatsi da hatsi,
• kayan lambu,
• gyada da almond
• 'ya'yan itace bushe
• dasa fiber
• kayayyakin kiba mai-mai, alal misali, cuku gida, kefir, yogurt na dabi'a, farin cuku,
• abubuwan sha marasa amfani, irin su shayi na kore, kayan kwalliya na ganye, ma'adanai har yanzu ruwa, abubuwan sha da stea stean itace.

Daga duk wannan zaka iya dafa abinci mai daɗi da nau'ikan abinci. Suna ƙunshe da adadin da ya dace da hadaddun carbohydrates da sunadarai. Mutanen da ba sa fama da matsanancin ƙiba suna iya narke abinci mai ƙoshin mai tare da shinkafa dafaffen ruwa, hatsin rai ko gurasa, da hatsi ba tare da sukari ba. Irin wannan abincin ba zai ba ku damar matsananciyar yunwa ba, yayin da yake cike jiki tare da dukkanin abubuwan da ake buƙata da bitamin.

Abincin rage rage kiba yana bukatar wariyar abinci mai zuwa daga abincin:

• Fats (dabba) mai kitse: naman alade, naman sa, tunkiya, kwarkwata, sausages, naman alade, naman alade, hanta, ƙwaƙwalwa, margarine, mayonnaise, kwakwa, man lemun ja, abincin gwangwani,
• mai kitse da kayayyakin kiwo,
• taliya
• abinci mai sauri
• Sweets: cakulan, marmalades, Sweets, halva, marshmallows da marshmallows,
• yin burodi da fararen burodi, kuki, rokoki, wainar abinci da kayan alade
• zaki da sodas
• kowane nau'in barasa
• hanta da caviar na Sturgeon, crayfish.

Cin ta wannan hanyar, zaku iya kafa narkewar m.

Kalli wannan bidiyon akan abinci don rage cholesterol:

Menu na mako

Daga samfuran da ke sama don rage yawan abincin lipid, yana yiwuwa a yi menu mai hankali. Sakamakon haka, ƙwayar cholesterol za ta ragu kuma lafiyar za ta inganta. Bauta ta kasance akalla 4-5 a rana. Baya ga manyan abincin, har yanzu akwai sauran abubuwan ciye-ciye. Sun ƙunshi 'ya'yan itatuwa, smoothies ko salads tare da kayan kiwo.

Tsarin abinci na mako-mako don rage rage kiba kamar haka:

Abubuwan rage rage kuzari Abinci

Yawan samfuran abinci a cikin abincin yana da yawa sosai, saboda haka zaka iya dafa yawancin kayan abinci da yawa daga gare su. A rage cin abinci mai rage kiba, zaku iya dafa abinci bisa ga girke-girke masu zuwa:

• Semolina da pudding apple.

Sinadaran: qwai kaza, semolina, apples, gishiri, man shanu, 50 ml na madara tare da mai mai mai yawa.

Kwasfa da sara 'ya'yan itacen. Tafasa tafarnuwa porolina a cikin madara. Sanya sauran kayan da aka rage a cakuda sai a doke su sosai. Sanya taro a kan takardar yin burodi da gasa a cikin tanda na kimanin minti 40.

• Cheesecakes tare da karas.

Sinadaran: fakitin cuku mai-kitse mai karas, karas, farin kwai, ma'aurata biyu na gari, semolina, rabin gilashin madara skim, gishiri, man kayan lambu.

'Bare' yan kwalliya da kayan lambu. Tafasa gida cuku, karas, semolina tare da madara, man shanu akan zafi kadan. Bayan haka, ana hada furotin, cuku gida da gishiri a cikin sanyaya. Knead da kullu da kuma samar da cuku. Kuna iya gasa a cikin tanda har sai launin ruwan kasa.

• Kayan kayan zaki "Snowball".

Sinadaran: farin kwai, zaki, 2 kofuna na ruwa.

Ana shirya abinci yana da sauri kuma mai sauƙi. Da farko, kwantar da sunadarai a cikin firiji, sannan doke shi sosai tare da abun zaki kuma saka cikin ruwan zãfi. Cook har minti 1.

Ku kalli bidiyon yadda ake yin kayan kwalliyar Snowball:

Sakamakon asarar nauyi

Idan kun bi wannan hanyar rasa nauyi, to abincin yana ba da sakamako mai kyau. Tsarin rage kiba yana ba ku damar cire har zuwa kilogiram 10 na nauyi. Yayin cin abinci, lafiyar jiki da yanayi suna ingantawa. Sha raɗaɗin ya bar yankin zuciya, gajeriyar numfashi yana tsayawa, babu sauran malaise.

Amma duk waɗannan sakamakon za'a iya samun su ta hanyar ma'aurata na abinci mai gina jiki. Kuna iya bincika sakamakon abincin ta hanyar wucewa gwajin jini don cholesterol. Mafi kyau duk da haka, yi shi gaba da bayan.

Amma bai kamata kuyi tsammanin asarar nauyi mai sauri a kan wannan abincin ba. Wannan dogon tsari ne mai rikitarwa. Da farko, yana da mahimmanci don haɓaka kyakkyawar rayuwa da lafiyar jiki. Kuma kawai sai ya kasance zai zama sauƙi a gare shi ya rasa nauyi mai yawa.

Fita daga abincin shima daidai ne. A hankali, kuna buƙatar komawa ga rayuwar ku ta yau da kullun. Koyaya, yakamata a kiyaye ka'idodin rage yawan ƙwayoyin cuta da cututtukan cututtukan jini don inganta da tsawaita sakamakon. Masana sun ba da shawarar tattara abincin ku na nan gaba a kan ƙa'idar “80 cikin 100”, wato, kula da tsarin abinci na 80% kuma ya baje menu ta 20%. Wannan zai taimaka don kauce wa rikicewa da rashin damuwa na tunani.

Kuma anan shine ƙarin game da aikin aiwatarwa da tasiri na magungunan rage ƙwayar lipid.

Abincin rage cin abinci mai narkewa yana taimakawa wajen tsayar da aikin jiki, rasa nauyi da karfafa tsarin su. Tana canza ka'idodin abinci mai gina jiki. Wannan abincin yana dacewa duka don dalilai na magani, kuma don inganta bayyanar da asarar nauyi.

An tsara kwayoyi masu rage rage karfin jini lokacin da mai haƙuri yana da ƙididdigar ƙwayar jikin mutum, kuma ingantattun abinci da wasanni basa taimakawa. Shiryawar fiber na abinci tare da tasirin rage kiba yana taimakawa rage cin abinci, yana cike da ciki. Wadanne sababbin kayayyaki suke a kasuwa?

Abincin hypocholesterol na musamman yana da tasiri ga mata da maza, har da na tsofaffi, marasa lafiya da hauhawar jini. Tushen menu na mako shine lambar tebur 10. Samfuran suna da sauki, kuma yana da sauki a sanya kayan samfurin, saboda an zabi girke-girke daga kayan da aka saba.

An wajabta maganin Lipoic acid don asarar nauyi tare da abinci da wasanni. Yadda ake ɗaukar shi, haka kuma an zaɓi sashi don kowane ɗaya daban. Wasu lokuta ana amfani da carnitine a cikin alpha lipoic acid.

Daidaitaccen tsarin rage rage kiba don asarar nauyi

Tsarin abinci mai saurin rage girman abinci, wani nau'in abinci ne wanda yake taimakawa warkar da jiki da rasa nauyi. Jerin samfuran samfuran da aka ba da izini da shawarar yin amfani da su ya dace da mutanen da ke da cututtukan jijiyoyin ciki, cututtukan zuciya da jijiyoyi. Bugu da ƙari, abinci mai warkewa tare da samfuran lafiya yana ba ku damar jimrewa da ƙarin fam kuma ku kusanci da adadi mafi kyau. Karanta ƙarin ƙasa a ƙasa game da rage cin abinci mai rage yawan abinci, ƙa'idodi da ƙa'idodinta, menu samfurin don mako guda da contraindications.

Abincin rage rage kiba shine abinci mai warkewa wanda aka wajabta wa marasa lafiya da ke fama da cututtukan hanta da tsarin jijiyoyin jini, gazawar jini, pyelonephritis, cututtukan cututtukan zuciya, da kiba. Sauran suna shine abincin tebur mai lamba 10. Manufar samar da abinci mai gina jiki mai saurin rage zafin jiki shine rage yawan sukarin jini da matakan cholesterol, ana samun hakan ta hanyar kawar da abinci tare da kitse na dabbobi, abinci dauke da sauki carbohydrates da gishiri mai yawa.

Sakamakon raguwar cholesterol jini, bayan wata daya mutum ya lura da ci gaba a cikin yanayin - ana tsabtace jiki da gubobi da gubobi, asarar nauyi yana faruwa, yanayin yana inganta kuma sautin jiki yana ƙaruwa. Ana amfani da abincin rage kiba kawai ba don maganin warkewa ba, amma azaman prophylaxis na cututtuka irin su atherosclerosis, cututtukan zuciya da na hanji. Hakanan ana amfani da samfuran da aka bada shawarar wannan nau'in abinci mai gina jiki bayan an gama aikin jijiyoyin zuciya.

Babban ka'idodin bin tsarin rage kiba shine amfani da abinci wanda ke da karancin abun cikin cholesterol, carbohydrates mai sauki da kitsen dabbobi. Abincin ya ƙunshi ƙananan kalori da abinci mai-mai mai yawa waɗanda suka bi ka'idodin ingantaccen abinci mai gina jiki. Dokokin abinci mai rage rage kiba

1. Abincin ƙarshe ya kamata ya faru awanni 3-4 kafin lokacin kwanciya. Bayan haka, cin abinci tare da kowane, har ma da izini, abinci ba shi da shawarar.
2. Kowace rana kuna buƙatar shan tsarkakakken ruwa - akalla lita 1.4.
3. Fasahar dafa abinci daga kayan da aka halatta: dafa abinci, hurawa. Ba a shawarar soya ko yin burodi. An halatta a ci abinci mai soyayyen a ƙarancin abinci sau ɗaya ko sau biyu a mako.
4. Hanyar abinci shine juzu'i. Abincin kalori na yau da kullun (1200-1400) ya kamata ya kasu kashi biyar.
5. Ya kamata a ƙosar da kayan yaji da gishiri a iyakance kaɗan.
6. Likitocin sun ba da shawarar hada abincin rage kiba da motsa jiki. Magungunan motsa jiki don mutanen da ke fama da cututtukan zuciya an tsara ta kwararru.
7. Don kula da daidaiton abubuwan da aka gano a jikin mutum, ya kamata ka ɗauka hadaddun bitamin ko allunan alli, tunda samfuran da ke ciki kusan kusan ba a cire su ba.

Amfani da samfuran da suka dace don dafa abinci na yau da kullun shine mabuɗin don sakamako mai nasara don kammala abincin rage rage kiba. Da ke ƙasa akwai jerin uku waɗanda zasu taimake ka kewaya menu naka don abinci mai gina jiki. Yi la'akari da jerin samfuran samfuran abinci da aka haramta da kuma haramtattun kayan abinci masu rage kiba.

Karyata wasu nau'ikan abinci zai taimaka rage matukar rage kwayar cholesterol a cikin jini, kyautata rayuwa da tsabtace jikin gubobi. Mai zuwa jerin abinci ne wanda ke dauke da dumbin kitse na dabbobi, cholesterol, da kuma abubuwan carbohydrates masu sauki. Don tsara menu mai rage rage yawan liwadi yana da mahimmanci a la'akari da wannan jerin.

• kiwo da kuma kayan kiwo,
• margarine, dabino, kwakwa, mai dafa abinci,
• nama mai kitse mai cin nama, kyafaffen nama, nama tare da mai mai yawa, mara nauyi (hanta, kwakwalwa, huhu),
• fata kaji (kaji, agwagwa),
• jan nama
• taliya
• abinci mai sauri da kuma dacewa da abinci,
• kifi mai roi da hanta
• Kifayen teku: Sturgeon, shellfish, shrimp, kyanwa, crayfish,
• mayonnaise, sauran miyar mai,
• qwai
• farin burodi, kayan kamshi, sukari, cakulan,
• kofi
• soda
• giya sha.

Sauya kayan abinci masu kiba da mara kyau tare da abinci masu lafiyayye daga abinci da aka ba da shawarar, mutum zai ji bambanci da wadatar zama cikin 'yan makonni bayan fara cin abincin. Ya kamata a biya musamman don abincin da ya ƙunshi abubuwa masu amfani, bitamin, fiber, carbohydrates masu rikitarwa. Abincin abincin da aka shuka shine tushen abinci mai rage kiba. Jerin Abincin Abinci da aka ba da shawarar:

• sabo kayan lambu tare da ƙarancin abun ciki na abubuwa na sitaci (kabeji, radishes, cucumbers, zucchini, tumatir),
• berries, 'ya'yan itãcen marmari (apples, innabi, pears),
• ganye - faski, seleri, alayyafo, salatin,
• albasa da tafarnuwa
• kifin teku
• Kale,
• ruwan 'ya'yan itace a matse, ba a sha,' ya'yan itaciyar,
• oatmeal ko gero
• kayayyakin wake - domin cike gurbin samar da furotin,
• zaitun, sunflower, man shafawa.

A cikin adadin matsakaici, tare da ragewar abinci mai gina jiki, yana halatta ga mutum ya cinye ba wai kawai shawarar abinci kaɗai ke haifar da tushen abincin ba. Ga mutanen da ke yin irin wannan abincin ba don asarar nauyi ba, amma don lafiya, ba sa buƙatar daina burodin hatsin rai, kuma ana iya cin taliya tare da shinkafa sau biyu a mako. Jerin samfuran samfuran da aka yarda da su don rage rage yawan abincin lipid:

• dankali
• linden zuma
• saniya, da naman alade, ko dafaffun kaji,
• kore da koren shayi ba tare da sukari ba, kofi kai tsaye,
• wasu nau'ikan kwayoyi: almon, wainar, wainar alade,
• kefir mai-kitse da cuku,
• kifin kogin
• sakandare bayan dafa naman alade,
• namomin kaza
• karamin adadin kayan yaji
• buckwheat
• hatsin rai, abinci daga gare ta,
• ƙwai kaza.

Tsarin abinci mai cin abinci ya ƙunshi girke-girke masu sauƙi waɗanda wanda dafa abinci ba ya ɗaukar lokaci mai yawa. Portarancin abinci na lafiyayyen abinci zai ba mutum damar jin haske. Lura da tsarin abinci na abinci, mutum yakamata ya kyale jin yunwar. Idan ya bayyana, abun ciye-ciye mai kyau shine ɗayan abinci da aka halatta. Bayan haka, karanta menu na samfurin abinci mai rage kiba a mako guda, wanda zai taimaka don samun sakamako mai kyau na rasa nauyi da warkarwa.

Litinin

• Karin kumallo - 200 grams na Boiled oatmeal, kopin dumi shayi.
• Abincin rana - 'ya'yan itatuwa iri iri da kuma berries (250 g).
• Abincin rana - gilashin ruwan 'ya'yan itace apple, barkono barkono - yanki, dafaffen shinkafa (har zuwa gram 200).
• Abun ciye-ciye - hatsin rai gurasa, apple.
• Abincin dare - farantin kayan lambu borsch.

Talata

• Karin kumallo - farantin salatin kayan lambu tare da man zaitun, shayi ko ruwa.
• Abincin rana - innabi, 3 plums.
• Abincin rana - miyan kayan lambu, gurasar hatsi.
• Abun ciye-ciye - 'ya'yan itatuwa da aka bushe (har zuwa 250 g).
• Abincin dare - steamed kifi fillet tare da salatin kayan lambu, gilashin ruwa.

Laraba

• Karin kumallo - cuku gida (har zuwa gram 260), kopin kofi ba na halitta bane.
• Abincin rana - 'ya'yan itatuwa iri iri da kuma berries (250 g).
• Abincin rana - ruwan 'ya'yan itace orange, buckwheat, wani yanki na nono (100 grams).
• Abun ciye-ciye - wani yanki na salatin Girkanci.
• Abincin dare - Boiled naman sa (har zuwa 200 grams) tare da gefen tasa na stewed kayan lambu, ruwa.

Alhamis

• Karin kumallo - 200 grams na Boiled oatmeal, kopin dumi shayi.
• Abincin rana 'ya'yan itace ne,' yan fatattaka.
• Abincin rana - farantin kayan lambu na borsch.
• Abun ciye-ciye - ruwan teku (200 grams).
• Abincin dare - steamed kifi fillet, ma'adinai har yanzu ruwa.

Juma'a

• Karin kumallo - karamin yanki na gero porridge, shayi.
• Abincin rana - 2 tangerines, ruwan 'ya'yan itace na zahiri.
• Abincin rana - borsch a kan karamin sakandare, shayi ko ruwa.
• Abun ciye-ciye - 'ya'yan itatuwa masu bushe (250 grams).
• Abincin dare - farantin kayan lambu salatin.

Asabar

• Karin kumallo - ruwan 'ya'yan lemun tsami, gwoza 200 g daga shinkafa mai launin ruwan kasa wanda take da zuma.
• Abincin rana - 'ya'yan itace da shayi.
• Abincin rana - burodi na hatsi, miya mai laushi.
• Abincin rana bayan rana - salatin 'ya'yan itace tare da berries.
• Abincin dare - karamin yanki na salatin kayan lambu, 2 matsakaici-sized dankali Boiled, ruwan 'ya'yan itace.

Lahadi

• Karin kumallo - cuku gida (har zuwa gram 260), kopin shayi.
• Abincin rana - 'ya'yan itace iri iri da kuma berries.
• Abincin dare tare da nono kaza, ruwa ko abin sha.
• Abincin rana bayan rana - handa nutsan kwayoyi, gilashin kefir.
• Abincin dare - farantin abinci na stewed, ruwan 'ya'yan itace.

Tsawon lokacin rage rage kiba ya zama daga watanni 1 zuwa 3, gwargwadon dalilin. A wannan lokacin, yana da daraja cin abinci da aka ba da shawarar da kuma shan bitamin. Mutanen da aka nuna musu rage cin abinci mai narkewa saboda dalilai na kiwon lafiya, yana da kyau ku dage ga tsarin abinci mai lafiya muddin zai yiwu, kuma asarar nauyi na iya ci gaba da samun ingantaccen tsarin abinci bayan wata guda.

Duk da cewa rage yawan abincin da ake amfani da shi ya haɗu da ka'idodin abinci mai lafiya, an hana shi wasu mutane.Idan cikin shakku ko don ware abinci mai yawa daga abincin, nemi ƙwararre. A cikin wane yanayi ne rage cin abinci mai rage kiba a cikin kitsen dabbobi, da cholesterol da kuma abubuwan carbohydrates masu sauki:

1. Rashin alli a jiki,
2. Cututtukan raunin jiki a lokacin tsananin,
3. Ciwon sukari mellitus insulin-dogara,
4. Shekarun yara
5. Rashin shayarwa
6. Ciki

1. 
   Jagora zuwa Magungunan haihuwa, Aiki - M., 2015. - 846 c.
2. 
   Zakharov Yu.L. Ciwon sukari Sabuwar dabarar magani. SPb., Gidan wallafawa "Peter", 2002, shafuffuka 544, rarraba 10,000 kwafi.
3. 
   Astamirova, H. Alternative jiyya masu ciwon sukari. Gaskiya da almara / Kh. Astamirova, M. Akhmanov. - M.: Vector, 2010 .-- 160 p.

Bari in gabatar da kaina. Sunana Elena. Na kasance ina aiki a matsayin endocrinologist fiye da shekaru 10. Na yi imanin cewa a halin yanzu ni ƙwararre ne a fagen aikina kuma ina so in taimaka wa duk baƙi zuwa shafin don warware matsalolin da ba ayyuka sosai ba. Duk kayan don rukunin yanar gizon an tattara su kuma ana aiwatar dasu da kyau don isar da sanarwa gwargwadon iko. Kafin amfani da abin da aka bayyana akan gidan yanar gizon, tattaunawa mai mahimmanci tare da kwararru koyaushe wajibi ne.

Shin cholesterol yayi mummunan gaske

Cholesterol wani abu ne mai mai kama da asalin dabbobi, wanda yake shiga jikin mutum da abinci, amma kuma za'a iya samar dashi da kansa ta sel.

Abubuwan da ake buƙata don jikin ɗan adam yana da hannu wajen samar da bile acid, hormones, da kuma sauran hanyoyin nazarin halittu masu mahimmanci.

Yawan cholesterol a jikin dan adam ya dogara ne da adadin kuzari da mai mai abinci yake ci. A lokacin karami, yawan kwayayen cholesterol da aka cinye tare da abinci ba ya haifar da jinkiri a jiki. A cikin tsufan tsufa, tafiyar matakai na rayuwa yana rage gudu.

Dalilin da ya sa haka ne cikar: ba cholesterol kanta ba ce mai hadarin gaske ga lafiyar ɗan adam, amma haɓaka abubuwan da ke cikin mutum. Ya kamata duk wanda ke son tsawan rayuwa da samari ya kula da shi. Yarda da ka'idodin abinci mai gina jiki da aka shimfiɗa a cikin tushen abinci mai rage yawan abinci mai gina jiki zai taimaka wajen kula da cholesterol a matakin da ba shi da lafiya ga lafiya.

Ana ajiye kwalastin mai wuce haddi a jikin bangon jijiyoyin jini, yana haifar da ci gaban cututtukan zuciya

Babban abubuwan abinci

1. Cikakkun carbohydrates. Ana samunsu a cikin 'ya'yan itatuwa da kayan marmari na fiber, da kuma hatsi. Lokacin tattara menu, aƙalla kashi 50-60% na yawan adadin kuzari ya kamata ga samfuran da ke da hadaddun carbohydrates. Don haka tsarin yau da kullun amfaninsu ya zama 500-600 g, yawancinsu kayan lambu ne da 'ya'yan itatuwa.
2. Daidaitawar mai. Daidaitaccen ma'aunin mai yawa, mai mai cike da wadataccen mai ya zama 1: 1.
3. Daga cikin nama da samfuran kifi, an fi son mafi kyau ga kaji (ba tare da fata) da kifi akan naman dabba. Yi jita-jita ta amfani da hanyoyin magance zafi kamar dafa abinci, yin burodi, da dafa abinci na obin na lantarki.
4. Dakatar da abincin dare (bayan awanni 19). Abincin dare yana da haske kamar yadda zai yiwu tare da haɗa abinci tare da babban abun ciki na fiber na shuka. Idan bayan cin abincin, jin yunwar bai bar ba, zaku iya cin karas 1, apple ko sha 1 of kefir.
5. Rage yawan adadin kuzari a gaban kiba. A matsakaici, adadin adadin kuzari a rana kada ya wuce 1200 Kcal.

Tsarin abinci mai gina jiki don rage yawan cututtukan cututtukan cututtukan zuciya shine tsarin abinci wanda ya kunshi abinci biyar - babba uku da ƙarin biyu.

Abincin abinci mai gina jiki ya kamata ya kasance mai inganci, bambance bambancen daidaitacce don kula da daidaitattun abubuwan abinci da ɓata kuzari

Tebur na abinci mai haɓaka tare da rage cin abinci mai rage yawan abinci

1. Madara da kayayyakin kiwo: cream, man shanu, milkshake, cuku, kirim mai tsami, cuku gida, kefir, ice cream, yogurt da kowane madara madara.
2. Duk wani nau'in kayan lambu da mai mai: margarine, kwakwa da man dabino.
3. Naman ɗan dabbobin (lamban rago, naman alade) da aka kawo daga gare su: dafaffen sausages, man alade, naman alade, naman alade da aka dafa, sausages, meatballs, jelly da naman gwangwani.
4. Fata da jan nama a cikin kaji
5. Yankunan daban-daban: kwakwalwa, huhu, kodan, hanta (gami da liƙa).
6. Hanta, maɓallin kifi, nama mai guba, kifin kifin, ƙamshi da kifin.
7. Qwai da mayonnaise da aka yi daga gare su.
8. Samfura masu inganci masu kyau da kayan kwalliya waɗanda aka shirya ta amfani da ƙwai, madara da sukari.
9. Duk taliya.
10. Abinci mai sauri: soyayyen faransa, hamburgers, popcorn, da sauransu.
11. Ganyen kofi, koko, cakulan.
12. Ruwan zuma da sukari.
13. Abin sha mai dadi da abubuwan sha.

Abubuwan Abincin Dole Dole ne Su kasance A cikin Abincin Ku na yau da kullun

1. Duk nau'in kayan lambu da na daskararre, waɗanda kyawawa ne don amfani dasu tare da kwasfa. Ana iya yin gasa, stewed da steamed, ana amfani dasu a dafa abinci na vinaigrette, miyan beetroot da sauran kayan abinci. Salati da yawa ana bada shawarar yin sabo da kayan lambu.
2. Abincin hatsi, hatsi, gurasa (ana ba da fifiko ga gurasar burodin, hatsin rai da jiya).
3. Ganye da ganye: leas, tafarnuwa daji, Basil, zobo, albasarta kore da tafarnuwa, cilantro, faski da dill.
4. Kayan riguna: soya miya, mustard, ketchup, miya tkemali, adjika.
5. Man kayan lambu: zaitun, sunflower, masara, linseed, rapeseed, soya.
6. Kayan fata fararen fata mara laushi da naman sa mai laushi.
7. Abincin teku: kifin teku, squid, kelp.
8. Kwayoyi da 'ya'yan itatuwa bushe.
9. Oatmeal dafa shi cikin ruwa.
10. Wanda ba a tallatawa ba kuma har yanzu yana sha: ruwan 'ya'yan itace, ruwan' ya'yan itace, shayi da ruwa.

Duk sauran samfuran an yarda dasu cinyewa, suna iyakance abincinsu zuwa sau 1-2 a mako. Iyakar abin da yanayin shi ne ba overreat.

Lafiya kalau

Dadi da lafiya girke-girke

Don karin kumallo za ku iya dafa porridge da aka yi da shinkafa mai launin ruwan kasa. Don yin wannan, an zuba 1 yanki na shinkafa launin ruwan kasa tare da ruwa 3 na ruwa kuma dafa shi don rabin sa'a. Porridge na ɗanɗano azaman dafaffen abinci zuwa kifi ko kaza, ko kuma a cikin tsari mai daɗi, wanda aka dafa shi da cokali 1 na zuma.

A matsayin karin kumallo na biyu, hidimar kowane 'ya'yan itace cikakke ne, ko gilashin madara mai ƙoshin mai a cikin cizo tare da buhun shinkafa.

Don abincin rana, zaku iya yi wa kanku wani yanki na oatmeal tare da dafaffen shrimp, ko dafa miyan kayan lambu wanda aka dafa da ganye mai ƙanshi.

Abincin abincin rana da rana ya kamata ya zama haske. Don wannan abincin, duk fruitsa fruitsan itace iri ɗaya, ko kuma rabin kefir mai, zai tafi daidai.

Tushen yawancin girke-girke don rage yawan abincin mai lipid shine ɗawainiya - don rage yawan adadin kuzari da 30% don tabbatar da zubar da ƙima mai nauyi

Za a iya shirya abincin dare mai dadi da lafiya ta amfani da dafaffen squids ko kifayen teku, wanda aka yi wa ado da kayan lambu mai koren sabo.

Neman madaidaicin abincin, ana iya lura da sakamakon aikin bayan makonni 3-4 - da alama za ku gamsu da rage nauyi tare da ingantacciyar lafiya.

Cholesterol abu ne da hanta ke samar dashi kuma adadinta ya isa don samar da bukatun yau da kullun, don haka samar da ƙarin adadin wannan fili tare da abinci shima yakan haifar da wuce haddi.

Babban mahimmancin rage kiba a samar da abinci mai gina jiki shine samar da abinci da nufin rage yawan tasirin cholesterol a cikin jini, don haka daga abincin zaku bukaci cire shi:

1. Haske carbohydrates tare da narkewar sauri.
2. Asalin asalin dabba.
3. Cholesterol a tsari mai kyau.

Me yasa cutar cholesterol mai haɗari?

Yawan kwayar cutar hawan jini babbar matsala ce da ke iya haifar da sakamako masu zuwa:

• Matsewar hanyoyin jijiyoyin zuciya, wanda ke ba da gudummawa ga ci gaban angina pectoris.
• Take hakkin jini zuwa ƙananan ƙarshen, haifar da jin zafi a kafafu yayin aikin jiki.
• Jinkirin jini.
• Pturearke tasoshin jini.
• Magungunan zuciya na jijiyoyin jini da kuma ci gaban kasala na rashin karfin zuciya.
• Ragewar fata, wanda aka bayyana a cikin bayyanar ramuwar launin rawaya, waɗanda aka keɓe musamman akan fuska.

Abincin rage cin abinci mai laushi shine tsarin abinci mai gina jiki wanda ya danganta da abubuwan abinci masu wadatar dake cikin carbohydrates, cholesterol, da kitsen dabbobi masu sauki. Masana ilimin abinci suna ba da shawarar yin aiki da mutanen da ke fama da cututtukan zuciya, da waɗanda ke cikin waɗannan cututtukan.

Cholesterol mai kitsen yanayi ne. Ya kasance cikin rukunan steroids masu zaman kansu waɗanda ƙwayoyin jikin mutum suke samarwa. Idan cholesterol ya kasance mai ma'ana, ya wajaba don cin nasarar aiwatar da tsarin halittu.

Abubuwa masu amfani da yawa suna da amfani a cikin cholesterol:

• Kasancewa a cikin samuwar wannan muhimmin bangaren kamar bitamin D3.
• Maganin samar da bile acid.
• Kariya daga sel masu launin ja daga nau'in guba na hemolytic.
• Regulation na sel membrane permeability.

Abinci mai saurin ragewa yana dacewa da nau'in warkewa, saboda yana dogara ne akan amfani da abinci wanda baya dauke da sinadarin cholesterol mai cutarwa ga jiki. Saboda wannan, abincin yana da tasirin warkarwa kuma a lokaci guda yana ba ku damar cire ƙima da yawa.

Menene abincin rage kiba

Yana ƙarƙashin rage rage cin abinci mai narkewa a cikin abincin ɗan adam, matakin amfani da sinadarin carbohydrate mai sauƙi mai narkewa da abubuwan cholesterol yana raguwa. Ana amfani da cholesterol mai yawan gaske a cikin abincin da ke da fiber na tsiro a cikin mai narkewa da insoluble, kazalika da fatal- da polyunsaturated fats.

Kamar yadda ka sani, ana ajiye mummunar cholesterol a jikin bangon jijiyoyin jini, suna samar da filayen atherosclerotic. Saboda su, rarrabawar jini yana da damuwa, kuma ƙwayar jini, an kafa jijiyoyin jini.

Amma mafi munin abin shine cutar zuciya (bugun jini, bugun zuciya, da sauransu). Kwayar cholesterol tana da tasirin gaske kan cutar sankarar mama. Dangane da wannan, wannan abincin da ake amfani da shi yana nuna rashin lafiyar cuta da yawa.

Karanta ƙari game da abincin da aka nuna don ƙwayar cholesterol.

Tasiri da Sakamakon rage cin abinci

Abincin rage rage kiba ba da nufin kona kitse mai sauri ba, amma yana da tasiri sosai don sakamako mai ɗorewa. Don haka, a cikin kwanaki 30 zaka iya rasa daga kilogiram 2 zuwa 8 na nauyi, amma tasirin zai daɗe.

Idan ka manne da shi na tsawon watanni 2, to lalle jikinka zai zama ka rage amfani da kayan cutarwa. A sakamakon haka, nauyin zai ragu sosai. Bayan haka, ba za ku riga ku ci babban ɓangaren jita-jita ba.

Kyakkyawan halayen abinci mai rage yawan rage kiba:

• ƙananan ƙwayoyin cuta
• mazaunin kayan kwalliyar mahaifa,
• kyautata aikin zuciya
• hanzari na jini wurare dabam dabam,
• asarar nauyi
• jikewar jiki tare da abubuwa masu amfani,
• kawar da cutarwa abubuwa daga jiki,
• rage cin abinci
• haske a jiki
• kawar da rashin bacci,
• murmurewa gabaɗaya.

Abincin rage rage kiba ba lallai bane, amma ana ganin shi shawarar ne, tunda ana daidaita shi. Idan kun gina abincinku na yau da kullun bisa tushen sa, zaku iya kawar da matsalolin kiwon lafiya da yawa.

Ciplesa'idoji da ka'idojin abinci

Duk wani maganin rage cin abinci yana da lalacewa, idan baku bi takamaiman ka'idodi ba. Abincin rage rage kiba shima yana da ka'idodi:

1. An hana shi sosai don shirya ranakun azumi gwargwadon nau'in azumi, saboda cututtuka da dama, kuma musamman nau'in ciwon sukari na 2, wannan ya saba.
2. Kuna buƙatar cin ƙananan allurai.
3. Abincin daya ya kamata ya ƙunshi furotin, carbohydrates da kitsen mai daidaita.
4. Dole ne abinci ya zama na juzu'i. Misali, yakamata yaci abinci na gram 150 a rana, wanda yake nuna cewa yakamata a raba wannan kashi zuwa allurai 5.
5. Dole ku kirga adadin kuzari da kuke ci yau da kullun.
6. Matsakaicin adadin kuzari na yau da kullun kada ya wuce 1200 kcal.
7. Haramun ne ya keta tsarin abinci.
8. Ya kamata a rushe abincin a ƙalla 5 abinci.
9. Ba za ku iya dauke ku da abun ciye-ciye ba.
10. Lokacin tsakanin abinci ya zama tsawon awa 2-4. Amma tsaka-tsakin dare ya ninka zuwa awa 10.
11. Abincin dare na ƙarshe ya kamata ya zama aƙalla sa'o'i 2-3 kafin lokacin kwanciya.
12. Idan baku kasance cikin wasanni ba, yanzu kuna buƙatar ƙara ƙarfin aiki kuma kula da irin yanayin jikinku.
13. Ba a son shan taba. Wannan yana rage jigilar metabolism.

A wasu halaye, likita na iya ba da umarnin rage adadin abincin kalori a kowace rana fiye da 1200 kcal. Gaskiyar ita ce, alal misali, tare da ciwon sukari ana bada shawarar cin abinci sosai. In ba haka ba, zai cutar da jiki. Sabili da haka, bai kamata ku yi tsayayya da irin waɗannan shawarwarin likitan ba.

Wadanne kayayyaki ya kamata a jefar dasu

• Yin burodin yin burodi, kayan lemo, kek, muffins, kukis da makamantansu.
• Dankali - soyayyen, soya, kwakwalwan kwamfuta.
• Sweets, ice cream, da sauransu.
• Sugar, jam, jam, adana.
• Kayayyakin madara tare da mai mai mai yawa, madara mai tsami, madara mai ɗaure.
• Bangaren mai mai kiba da mai yawan nama.
• Raw da kyafaffen sausages, naman alade, man alade.
• Abinci mai sauri, pizza.
• Wasu kifi da caviar.
• Kwai gwaiduwa.
• Kifayen teku: lobster, squid, cuttlefish, oysters, jatan lande da sauran kifin kifin.
• Gwangwani na gwangwani, musamman kan giya, kyafaffen nama.
• Kayan mai da mai asalin dabbobi.
• Offal: hanta, zuciya, kodan.
• Kofi mai ƙarfi ko shayi.
• Abin sha da gas.
• Barasa (gami da shaye-shayen mara nauyi).
• Kyakkyawan broths da naman jellied.
• Kayan yaji masu yawa.

Jerin samfuran da aka ba da izini

• Gurasa: alkama a cikin nau'ikan 'yan fasa, da hatsi, hatsin rai.
• 'Ya'yan itãcen marmari da kayan lambu sabo ne, stewed kuma gasa.
• Cereals: oatmeal, shinkafa launin ruwan kasa, wake, wake, waken soya.
• Kwayoyi: gyada, sesame tsaba, sunflower.
• Kifin mai mai yawa (yana da omega-3s da ke rage cholesterol).
• Sunflower da man zaitun.
• Red giya a cikin matsakaici.
• Nama mai ƙarancin nama - kaza, naman maroƙi, naman zomo, naman sa, dabbar kwalliya, turkey.
• M-madara skim kayayyakin.

Samfuran menu na mako

Abincin rage kiba ya shafi abinci sau 5 a rana. Kowace rana kuna buƙatar cinye adadin adadin abinci daban-daban. Kuma tabbatar da bin dukkan bukatun da bukatun. Ta wannan hanyar ne kawai za ku iya samun iyakar sakamako.

1. Karin kumallo na farko ya hada da dafaffen oatmeal (koyaushe akan ruwa) da gilashin koren shayi.
2. Don abincin rana, zaku iya cin 'ya'yan itace da salatin berry (' ya'yan itatuwa idan ana so, amma ƙarancin kalori), mai nauyin 250.
3. Don cin abincin rana, ku ci shinkafa shinkafa (200 g), barkono cike da kayan lambu (100 g jimla) da ruwan 'ya'yan itace apple.
4. Don abun ciye-ciye na tsakiyar safiya, ba zaɓi ga 1 pear da crouton gurasa.
5. Don abincin dare, dafa borsch kayan lambu.

1. Da safe, ku ci salatin kayan lambu tare da man zaitun (250 grams) ku sha shayi na baƙar fata.
2. A abincin rana, kula da kanka ga plum da innabi.
3. Don abincin rana, tafasa filletin kaza da bulo na buckwheat. Ya kamata a bautar da nauyinsa ya wuce gram 200. Sanya peach sabo ne.
4. Don abun ciye-ciye, ci 'ya'yan itace bushe (250 g).
5. Don abincin dare, gasa kifi mai mai da kuma salatin kayan lambu. Kuna buƙatar sha ruwan ma'adinai har yanzu ruwa.

1. Bayan farka, ka yiwa kanka wani yanki (250 gram) na cuku gida-mai ba tare da shan wake ba tare da sukari ba.
2. Don abincin rana, ku ci mangoro da sauran 'ya'yan itace, ku sha shayi kore.
3. Don cin abincin rana, yi miya kawai daga kayan lambu (g 300 na g), kuma ku ƙyale kanku ku ci guda 2 na gurasar hatsin rai.
4. Da rana, sha gilashin ruwan kwalba ba tare da iskar gas ba kuma ku ci salatin Girka.
5. Don abincin dare - Boiled naman sa da kayan lambu stewed. Jimlar abinci shine gram 400. Kuna iya shan ruwan ma'adinai.

1. Don karin kumallo, shirya madaidaicin yanki na shinkafa launin ruwan kasa, shan ruwan 'ya'yan itace mango.
2. Don abincin rana, ƙyale kanka ɗan 'yan ɓarna da 1 orange.
3. Don abincin rana, shirya borsch kayan lambu, sha kopin shayi baƙar fata.
4. A tsakar rana - salatin tare da ruwan teku.
5. Don abincin dare - ruwan 'ya'yan itace da oatmeal.

1. Don karin kumallo, dafa gero porridge kuma ku sha koren shayi.
2. Ta hanyar abincin rana, yin ruwan 'ya'yan itace na zahiri kuma ku ci kamar ma'auraran tangerines.
3. Don cin abincin rana, borscht kayan lambu kuma, amma tare da ƙari na ɗan ƙaramin naman sa, baƙar fata.
4. Abincin rana bayan rana ya ƙunshi 'ya'yan itace da salatin Berry.
5. Abincin dare - steamed kifi mai, gilashin ruwa mai ma'adinai.

1. Don karin kumallo, tafasa burodin buckwheat a cikin ruwa (200 gram) kuma ku sha kopin shayi na kore.
2. Don karin kumallo na biyu, shirya salatin ruwan teku da kowane ruwan 'ya'yan itace na halitta.
3. Don abincin dare, dafa miya naman kaza da kifi, sha ruwan kwalba.
4. A tsakiyar shayi, sha kore shayi, ƙara cokali na zuma a ciki. Ku ci apple 1 (zai fi dacewa kore).
5. Abincin dare ya haɗa da dankali da aka dafa da salatin kayan lambu, ruwan 'ya'yan itace (duk gram 250 kowane).

1. Don karin kumallo, za ku buƙaci kofi kai tsaye da oatmeal.
2. Don karin kumallo na biyu - shayi na kore, ma'aurata biyu.
3. Don abincin rana, dafa miyan kabeji na Rasha tare da kaza, sha ruwan kwalba ba tare da gas ba.
4. Don abincin ciye-ciye na yamma, bayar da fifiko ga kefir (mai yawan kitse ya wuce 1.5%) da kwayoyi.
5. Don abincin dare, simmer kayan lambu da ruwan 'ya'yan itace sha.

Mutane da yawa sunyi imani cewa kasancewar cholesterol a cikin jini abu ne mara kyau, wanda ke haifar da matsalolin kiba da haɓaka cututtukan zuciya. A zahiri, cholesterol abu ne wanda yake sake farfadowa a cikin jikin mutum yayin abinci, wanda aka kashe akan abinci mai gina jiki da kuma kiyaye ayyukan al'aura da yawa. A wasu adadi, cholesterol yana da mahimmanci, amma idan ya tara abubuwa a jiki, to matsalolin zasu fara. Ayan mafita ga matsalar ita ce rage ƙarancin rage yawan abinci.

Aru cikin cholesterol na jini sune mafi sauƙi - abinci ne mara ƙoshin lafiya da kuma wuce gona da iri a kowane kira. Abincin mai sauri, wanda ke da adadin kuzari mai yawa, musamman yana shafar hauhawar jini. Sakamakon irin wannan abincin shine mafi rashin daidaituwa kuma ya fito da farko a cikin nau'i na bayyanar ƙarin fam, sannan bayyanar cututtuka irin su bugun zuciya da ischemia. A cikin wannan labarin, zamu gano yadda zaku iya rage matakin cholesterol a cikin jini zuwa mafi kyau kuma ku rabu da karin nauyin kilo, amma a yanzu, gano menene haɗarin cholesterol.

Jerin samfuran

Abincin rage rage kiba shine abinci na musamman wanda ya kunshi wasu abinci wanda zai iya yin tasiri sosai ga tsarin rage karfin cholesterol. Irin wannan abincin yana da amfani ba kawai ga kiba da kiba mai yawa ba, har ma a rayuwar yau da kullun, idan mutum yana da sha'awar rayuwa mai tsayi da lafiya.

Abubuwan da aka yarda da rage rage kiba a abinci sun hada da:

• 'Ya'yan itãcen marmari da berries, wanda za'a iya cinye sabo da dafa shi,
• kayan lambu wanda kuma za a iya cinye sabo da mai steamed ko a cikin kwanon rufi,
• kifi mafi yawa daga ruwan marine, wanda ya ƙunshi ƙananan adadin mai,
• naman dabbobi kamar su: zomo, naman maroƙi, turkey, kaza,
• bran ko hatsin rai
• kayan amfanin gona
• oatmeal
• sunflower ko man zaitun,
• ganye.

Wannan shine babban jerin samfuran da ke cikin tsarin rage kiba. Daga cikin abin sha, ya kamata ka kula da kawai ruwan 'ya'yan itace da aka matse, ruwan' ya'yan itace, ruwan ma'adinai ba tare da gas ba, kazalika shayi da kofi ba tare da sukari ba. An haramta yin amfani da giya, amma ƙarin akan wannan a sashi na gaba.

Jerin samfuran da aka hana

Ba za a yarda a yi amfani da abincin da ke da ƙamshi mai yawa ba.Fats sune manyan abubuwanda suke da tasirin gaske ba wai kawai akan ƙwayar jijiyoyin ɗan adam ba, har ma da kan gaba ɗaya. Sabili da haka, koda a cikin abincin mutum mai ƙoshin lafiya wanda ba shi da kiba kuma mai yawan ƙwayoyin jini, yawan kitsen da aka cinye ya kamata ya zama kaɗan.

Kayayyakin da aka haramta ƙarƙashin rage rage abincin sun hada da:

• naman dabbobi irin su aladu, ducks, geese,
• Sweets: Sweets, cakulan, sukari, zuma,
• kayayyakin gari, farin burodi da kwatancen su,
• kayayyakin abinci na kiwo,
• abincin teku: kifayen, kifin baki, shrimp,
• canning
• mayonnaise, ketchup da margarine,
• qwai da samfurori da aka gama,
• kyafaffen nama.

Hakanan haramun ne a yi amfani da ruwan zaƙi mai daɗi, ruwan jujjuya daga asali, kamar giya a kowane nau'i kuma tare da digiri na daban. Duk waɗannan samfuran an cire su daga jerin masu amfani saboda mummunan tasiri da farko akan hanta ɗan adam, da kuma tsarin narkewa da gaba ɗaya. Sabili da haka, ya kamata a cire su kai tsaye daga abincin, idan kun yanke shawarar daidaita lafiyar ku kuma ku rasa nauyi.

Lokacin abinci

Abincin rage kiba yana da tsari na musamman game da cin abinci, musamman, ya kamata ku san lokacin da kuke buƙatar cin abinci don samun sakamako mai kyau.

1. Abincin karin kumallo kada ya kasance ba daga ƙarfe 9 na safe ba, kuma ya fi kyau ku sami karin kumallo da karfe 8 na safe. Wannan lokacin yafi dacewa don yiwuwar cire cholesterol daga jiki. Oatmeal da aka yi shi da kullun shine mafi kyawun hanyar da za'a bi don aiwatar da tsarin cire cholesterol daga jiki.
2. Abincin na gaba shine tsakanin ƙarfe 12.00 da 13.00. Don abincin rana, abinci mafi kyau don ƙara ƙarfi su ne: kayan lambu, soyayyar broths, abinci mai furotin, da kuma kayan lambu mai sabo.
3. Tsakanin karin kumallo da abincin rana a kusa da 11.00 an yarda ya ci apple ɗaya ko wani ɗan itacen. Yanayi mai kama da wannan shine tare da abun ciye-ciye tsakanin abincin rana da abincin dare. Abincin ciye-ciye ya kamata ya kasance a kusa da 16.00, kuma zaka iya cin kayan lambu ko 'ya'yan itace.
4. Abincin dare dole ne a buƙaci ba daga sa'o'i 19.00. Ya kamata ya ƙunshi salads tare da mai kayan lambu, wanda ya ƙunshi fiber. A lokacin cin abincin dare, an kuma yarda da amfani da kefir mai ƙima ko ƙanshi.
5. A ci daga baya fiye da 19,00 ba a ba da shawarar ba, tunda duk abincin da aka ci ba tare da gazawa ba za a ajiye shi ta hanyar adadin kuzari.

Ingancin abinci

Ana lura da amfanin irin wannan abincin bayan watan farko. Da farko dai, matakin cholesterol a cikin jini yana raguwa, kamar yadda likita ya tabbatar bayan wucewa gwaje-gwajen. Tuni cikin wata guda na irin wannan abincin zaka iya gano asarar nauyi daga kilo 2 zuwa 5. Baya ga duk wannan, bayan sati daya na rage kiba, mutum zai ji daɗin aiki sosai. Bayan wasu watanni, sha'awar cika ciki zata shuɗe gabaɗaya, wanda hakan zai haifar da rage nauyin jikin mutum a cikin manyan ma manya.

Don cimma sakamako mafi kyau na asarar nauyi, kuna buƙatar kula da ayyukan jiki da matsayi mai ƙarfi na rayuwa. Wajibi ne a kawar da mummunan dabi’ar shan sigari, wanda ke rage karfin aiki da kuma kawar da gubobi daga jiki.

Abincin rage karfin rage kiba ba ya zama wajibi ga rayuwa, amma idan kuna da matsaloli game da yawan kiba da kuma yawan cholesterol a cikin jini, to ya fi dacewa ku gina abincinku akan irin wadannan samfuran ku kuma bi ingantaccen abinci mai gina jiki. Lokaci-lokaci, Wajibi ne a duba matakin cholesterol kuma a hana karuwa.

Yadda ake cin abinci bayan abinci

Abinci mai saurin rage karancin abinci yana akalla watanni 2 da haihuwa. Amma idan aka kula da karɓar karɓar samfuran da ke sama, mafi kyawun sakamako na ƙarshe zai zama. Hakanan, sakamakon zai iya tasiri ba kawai rage raguwar nauyin jiki ba, har ma da kyautatawa.Musamman, zaku iya lura da ci gaba a cikin aiki na zuciya, karuwar aiki, babban ƙaruwa cikin yanayi. Rashin clogging a cikin tasoshin zai haifar da ingantaccen zagayawa cikin jini, wanda ke nufin cewa sha'awar mutumin da baccin zai inganta. Amma idan, bayan watanni 2 na bin irin wannan abincin, mutum ya koma cikin abincin da ya gabata, to duk sakamakon da aka samu za a rushe.

Yana da mahimmanci ga mutumin da yake da matsalolin zuciya ba wai kawai ya rage cholesterol na jini ba, har ma ya ci abinci mai ƙarfi kawai wanda yakamata don aiki da kuma samar da gabobin jiki da yawa. Amma wannan ba yana nufin kwata-kwata cewa koda bayan kammala abincin, dole ne a ci gaba da kiyaye madaidaicin tsarin abincin da aka ci gaba. Wani lokaci zaku iya samun damar cin ɗan guntun lemo ko kula da kanku ga naman da aka soya. Amma yana da mahimmanci don saka idanu da yawan lokuta da irin wannan rikicewar abinci, saboda sannu-sannu zasu iya haɓakawa zuwa yawan wuce gona da iri.

Bayan kammala rage rage cin abinci mai narkewa, abincin mutum na iya kunshi wadannan ramuka:

• 15-20% samfurori ne daga jerin abubuwan da aka haramta
• 80-85% - samfurori daga jerin masu izini.

Ta wannan hanyar ne kawai zai yuwu a sami sakamako mai inganci, wanda aka nuna a cikin rashin haɓakar ƙwayar cholesterol da kuma sake dawowa da shirin "nauyi". Sabili da haka, rage cin abinci ba shine kawai maɓalli don rasa nauyi ba, har ma da inganta jin dadi da ƙarfafa tsarin rigakafi. Lokacin da aka tsayar da maganin cututtukan cututtukan ƙwayar cuta, zai iya tsammanin kyakkyawan sakamako a ƙarshe. Game da tsawon lokacin abincin, a nan ba za ku iya yi ba tare da ra'ayin mai cin abinci ba.

Abincin rage kiba shine abincin da aka tsara da farko don rage cholesterol jini kuma sakamakon hakan yana haifar da asara mai nauyi. Wannan abincin yana da lafiya, sabili da haka, yana kawar da yunwar. Akasin haka, kuna buƙatar cin abinci aƙalla sau 5 a rana, ban da abinci mai wadataccen cholesterol, carbohydrates mai sauƙi da kitsen dabbobi (ba gaba ɗaya ba) daga abincin.

Ka'idodi na asali

Asalin abincin shine rage yawan cutarwa a wani lokaci na ainihi. Bai kamata ku dogara da sakamako mai sauri ba, tunda makasudin ba shine rasa nauyi ba, watau, inganta lafiyar ku. Wannan zai ɗauki akalla watanni 3-4. A wannan lokacin, zaman lafiyar gaba ɗaya zai inganta sosai kuma, a sakamakon haka, zai ɗauki kilogram 5-8.

Koyaya, dole ne ku ci. Babban mahimmanci shine hatsi, hatsi, 'ya'yan itatuwa, kayan marmari, burodi da hatsin rai.
Ba lallai ba ne a ƙi nama gaba ɗaya. Zai fi kyau maye gurbin naman alade mai kitse tare da naman sa ko kaza ba tare da fata ba. Fat mai daga guda yana buƙatar yanke.

Iri ɗaya ne na mai. Cikakken kin yarda da kitse ya cika da sakamako, don haka ya kamata a samar da kayan lambu a cikin abincin.

Ka'idojin asali ba su da bambanci sosai da sauran abubuwan rage cin abinci. Wannan, a zahiri, abinci guda ɗaya ne mai dacewa, amma tare da ƙarin ƙuntatawar abinci mai wadataccen abinci a cikin cholesterol (man shanu, man alade, ƙoshin ƙwai, samfuran kiwo, kiris, mai, saƙo mai ƙanshi, da sauran abubuwan sa maye).

Ka'idodin abinci

1. Akalla abinci 5 a rana a cikin ƙaramin rabo (ee 200-250 gr).
2. Abincin da ya gabata na sa'o'i 3 kafin lokacin kwanciya.
3. Ya kamata a cire mai, soyayyen, batir da gurasar abinci, kuma ya kamata a ba wa dafaffen abinci, tukunya da abinci.
4. Mafi kyawun adadin adadin kuzari shine 1200-1300 kcal kowace rana.
5. Fluids yakamata ya zama akalla lita 1.5-2 kowace rana.
6. A bu mai kyau maye gurbin sukari da zuma.
7. Iyakance cin gishiri
8. Lokacin cin ƙwai, zaɓi furotin kawai.
9. Rashin furotin na dabbobi zai iya yin shuka ta hanyar kayan lambu (kayan lemo).
10. Ituntataccen burodi, amma ba ware shi ba, wadataccen hatsin jiya.

A karo na farko (abinci mai tsayi, kuma a wasu lokuta tsawon rayuwa), don sauƙaƙe zaɓar samfuran da suka dace, zaku iya amfani da teburin.

Abincin Zuciya

Ka'idoji da ka'idodi iri ɗaya daidai ne a cikin daidaitaccen tsarin rage cin abinci, tare da wasu bambance-bambancen:

• Dole ne a kiyaye gishiri sosai.
• Hakanan ruwa ya iyakance zuwa lita 1.2 a rana.
• Dankali da aka yarda, zuma, kayan kiwo.
• An haramta amfani da kayan yaji, kayan yaji, Legumesu, sauerkraut.

Hyperlip cuta low-carb rage cin abinci

Wannan abincin, ban da magance matsalolin kiwon lafiya, yana taimaka muku rasa nauyi sosai.

Baya ga ka'idodi na daidaitaccen tsarin abinci, ya kamata ka:

1. Iyaka zuwa 1000-1200 kcal kowace rana.
2. Shan sha a kalla lita 2 na ruwa mai tsabta kowace rana, yayin da shan ruwan sha tare da abinci an haramta shi, mafi ƙarancin hutu kafin da bayan abincin shine mintuna 30-60.
3. Bayar da fifiko ga kayan lambu mai kalori: kabeji, cucumbers, tumatir.
4. Kada ku ci taliya, dankali, ayaba, inabi, da sauran 'ya'yan itãcen marmari masu kyau, har da berries.

Kowane ɗayan abincin da ke sama an amince da shi daga masanan abinci kuma ya shiga cikin halin likita. Godiya ga ɗimbin abinci da aka ba da izini, kuna iya cin abinci dabam dabam. Babban abu shi ne cewa babu wani jin yunwa, tunda an hana yin azumi. Kuna iya manne wa tsarin abinci a duk rayuwarku, kuna fassara shi zuwa matsayin rayuwa, yayin rasa nauyi da inganta kiwon lafiya. Koyaya, wasu contraindications da sakamako masu illa suma suna nan.