Zan iya amfani da hanta kwalliya da ƙwayar kwalliya?

A cewar likitocin, hanta kwakwa da cholesterol ba haɗuwa ba ce ga rayuwa. Duk da gaskiyar cewa hanta kwalin ya ƙunshi mai mai yawa, tare da yin amfani da shi yadda yakamata, yana iya rage ƙwayar jini.

Kayan kwalliyar kwalliya na samfurin gwangwani

Shin zai yuwu a ci hanta kwaskwarima da ƙwaƙwalwar ƙwayar cuta? Zaka iya kuma koda buƙatar cin irin wannan samfurin mai wadata a cikin abubuwan gina jiki yau da kullun. Cholesterol kadai ba shi da haɗari. Ana samun wannan hadadden tsarin kwayoyin halitta a cikin kowane sel na jikin mutum kuma yana da alhakin ƙarfin membranes, ƙwayoyin enzymes da kwayoyin hodar iblis, da kuma kariya daga sel masu cutarwa.

Kimiyya na zamani sun rarraba ƙwayoyin cholesterol zuwa nau'ikan biyu:

• babban yawa
• low yawa.

Choarancin ƙarancin cholesterol iri ɗaya ne kamar na cholesterol mai girman gaske, amma wadatattun ƙarancin suna da amfani ga jiki, kuma masu ƙarancin ƙaranci suna da lahani sakamakon gaskiyar cewa sun daidaita akan bangon tasoshin jini, rage yawan zubar jini da lalata ayyukan zuciya da sauran gabobin ciki. Kwalagin ƙwayar ƙwayar cuta tana da babban ƙima. Don haka, cin irin wannan samfurin ƙaunataccen da yawancin mutane kowace rana zai iya inganta lafiyar lafiya.

Cire hanta don rage cholesterol a cikin jiki

Kayan kwastom ɗin yana da sinadarin cholesterol sosai. A cikin 100 g na gwangwani cod hanta, 750 MG na cholesterol. Koyaya, sinadarin cholesterol na wannan samfurin ba wai kawai yana cutar da lafiyar ba ne, har ma yana da amfani sosai, kamar yadda aka samo shi a cikin kifin mai, wanda ke taimakawa rage ƙarancin ƙananan ƙwayoyin cholesterol a cikin jini.

Masana ilimin kimiyya sunyi bayanin cewa cholesterol mai girma, wanda yake shiga jiki da abinci, yana shiga cikin jijiyoyin jini kuma yana hulɗa tare da ƙarancin ƙarancin, wanda aka sanya a jikin bangon jijiyoyin jini a cikin nau'ikan plaques. An kirkiro hadadden kwayar cholesterol, wacce kodan da hanta suka fice daga jini da jiki baki daya. Saboda haka, adadin ƙwayar cholesterol a cikin hanta kwalin ba wai kawai ba zai iya ƙara yawan adadin ƙwayoyin cholesterol a cikin jiragen ruwa ba, har ma yana tsaftace tsarin keɓaɓɓun ƙwayoyin waɗancan filayen da aka kirkira tun farko.

Siffofin samarwa da kiyayewa

Yana da mahimmanci musamman cewa hancin kwalin gwangwani baya jinyar zafi mai zafi kuma baya dauke da ƙarin kayan abinci.

Ana samar da abincin gwangwani mafi inganci a tasoshin kamun kifi a bakin teku. An yi amfani da hanta kwandon gwangwani a cikin gwangwani, ganyen bay, ƙara barkono da ƙarawa a cikin saurin saurin zamani. Yayin aiki, hanta tana ɓoye mai. Wannan man na hanta abin hanawa ne.

Bitamin da bitamin da ke cikin hanta ba sa asarar kayan su. Yawan cholesterol mai amfani a hanta kwalin baya raguwa. Tun da cholesterol da bitamin suna da tasirin gaske akan mutum a cikin maganin mai, ana iya kiranta hanta kwandon shagon abubuwan da ke inganta lafiya.

Vital mai mahimmanci

Retinol (Vitamin A) yana inganta ingantaccen hangen nesa, yana inganta haɓakar fata, yana haɓaka haɓakar gashi da ƙarfin ƙusa. Sakamakon kaddarorin antioxidant din, yana rage saurin yiwuwar samuwar cututtukan ƙwaƙwalwa da cututtukan ƙwaƙwalwa.

Calciferol (Vitamin D) yana taimaka wa jiki shan potassium, calcium da phosphorus. Godiya ga wannan bitamin, gidajen abinci da kasusuwa suna da lafiya da ƙarfi, duk da canje-canje masu alaƙar shekaru a jikin mutum. Rashin bitamin D a farkon rayuwa na iya haifar da rickets, amma ana iya magance wannan matsala ta ƙara soanyen miya na hanta a cikin abincin.

Tocopherol (bitamin E) yana cikin haɓakar homon, yana rage yiwuwar kamuwa da cutar sanƙara da cutar Alzheimer, inganta warkarwa mai rauni da rage bayyanar ƙira, inganta ingantaccen tsarin jijiyoyin jini, don haka hana haɓakar thrombosis.

Riboflavin (bitamin B2) yana haɓaka aikin ciki da hanji, rage haɗarin kamuwa da cuta, da haɓaka tasoshin jijiyoyin jini, yana hana fata bushewa, kuma yana aiki da tsarin jijiya.

Amfana da cutarwa

Cutar hanta na da tasirin warkarwa a jiki:

• yana kula da gani na yau da kullun,
• yana karfafa kasusuwa, hakora, gashi,
• Yana inganta rigakafi
• yana rage jinkirin tsufa
• normalizes aikin zuciya da jijiyoyin jini da juyayi tsarin,
• yana hana cuta na jijiyoyin wuya.

Wannan samfurin tare da kaddarorinsa masu mahimmanci yana da mahimmanci musamman ga yara da matasa don cikakken ci gaban ƙasusuwa, 'yan wasa don ƙarfafa ƙashi da tsoka. Lokacin da cinye kwayar kwakwa a cikin abincin gwangwani, uwayen masu shayarwa za su karɓi bitamin D a matsayin prophylactic don rickets a cikin jariri, kuma mutanen da suka raunana bayan cututtukan hoto ko bidiyo mai zagaya yanar gizo suna dawo da rigakafi.

Cod caviar shima asalin tushen kitse ne mai kitse, bitamin, micro da macro abubuwa masu mahimmanci don cikakken aiki na jiki, kuma ba shi da ƙaranci a cikin kayan haɗin abinci zuwa ƙoshin abinci masu tsada - baki da ja caviar.

Ga mata, wannan samfurin marine a cikin kwalba yana da amfani don haɓakawa da kuma sabunta bayyanar (gashi, hakora, ƙusoshin, fata na fuska da jiki), haɓaka yanayi, salon aiki, jin daɗi yayin abinci.

Likitocin sun ba da shawarar mata masu juna biyu su yi amfani da hanta kwatankwacin ci gaban tayin da ke hana haihuwa. A lokaci guda, dole ne a kiyaye umarnin allurai don kar a cutar da ɗan da ba a haifa ba.

Lambar hanta tana kunna aikin haihuwa, wanda ya zama dole yayin shirin iyali. Amfani da wannan samfurin yana dawo da iko, yana daidaita aikin kwakwalwa da aikin tunani, yana ba ku damar tsayayya da aikin jiki, dawo da haɓaka bangon tasoshin jini.

A cikin ƙuruciya, don haɓakar al'ada da haɓakar jiki, duk bitamin da ma'adanai da ke cikin hanta kwalliya ana buƙata.

Babban adadin kuzari na kayan masarufi (613 kcal a kowace 100 g) yana buƙatar amfani mai iyaka: manya har zuwa 35-40 g kowace rana. Rashin yarda da kashi yana haifar da lahani ga jikin mutum, saboda yana barazanar lalata tsarin sa.

Samfuran ruwan sha mai kyau na iya zama cutarwa idan an aje shi a cikin ƙarfe a buɗe zai iya - tushen gubobi tare da iskar oxygen. Za a iya adana ƙwayar ƙwayar cuta a cikin gilashin ba fiye da sa'o'i 24 ba.

Contraindications

Kada a cinye ƙwayar ƙwayar cuta tare da waɗannan cututtukan masu zuwa:

• rashin lafiyan halayen kifi da abincin teku,
• rage matsin lamba
• wuce haddi a cikin jikin bitamin D da alli,
• mai illa na renal da biliary fili.

Hakanan, samfurin yana contraindicated a cikin jarirai har zuwa shekaru uku da mutane da kuma yiwuwa ga cika.

Yadda zaka zabi samfurin da ya dace

Cutar hanta ba kawai lafiyar jiki ba ce, har ma da abinci mai daɗi. Ba abin mamaki ba shi mai daɗi ne, yana da ɗanɗano, ƙoshi mai ƙima da daidaituwa mafi sauƙi.

Lokacin sayen abincin gwangwani, kuna buƙatar kula da waɗannan masu zuwa:

• Sinadaran: hanta, fat mai kiba, gishiri, ganye mai ganye, barkono baƙi. Ana iya ƙara sukari a cikin samfurin, amma ba man kayan lambu ba,
• a kan tambarin "Alamar" da ke nuna GOST,
• Adireshin masana'antun - tabbas daga yankin teku,
• A kasan can can harafin “P” da lambobi “010” (lambar hanta),
• da ranar karewa ya kamata a buga, ba fentin ba,
• karancin dents, tsatsaye a banki,
• Idan kun latsa murfin, kada ya kumbura,
• lokacin girgiza, yakamata a sami sautuka a cikin kwalbar (a cikin abincin abincin gwangwani mai inganci, ana yanka lambobin hanta koyaushe, ba tare da gibba ba),
• an zaɓi zaɓi ga samfurin kifin Atlantika.

Idan, lokacin buɗe abincin gwangwani, an samo farin lamban farin ciki wanda ke narkewa da juya launin toka a zazzabi a ɗakin, to wannan shine ƙashin mai ko mai. Farar farar fata a kan hanta a cikin wani gilashi a cikin nau'i na hatsi ana ɗauka shi ne al'ada daidai da ƙa'idodin tsabta.

Cod hanta na mafi girman nauyin nauyin 230 g yana da matsakaicin farashin 264 rubles., Farashin abincin abincin gwangwani na farkon digiri na wannan taro shine 103-189 rubles. ya danganta da ingancin kifin da fasahar samarwa.

Yin amfani da kayan marmarin ruwan sha tare da yawan kiba

100 giram na hanta kwaskwarima ya ƙunshi 250 mg na cholesterol, wanda ke da amfani mai amfani ga jiki sakamakon kasancewar omega-3 polyunsaturated fatty acids (19.7 g a 100 g na abinci mai ɗanɗano). Suna da hannu dumu-dumu a cikin samar da daidaito na tsoka mai tsoka da babba, wanda ke hana tara yawan kwayoyi a cikin jini. Sabili da haka, likitoci sun ba da shawarar cin kwasfa na hanta ga mutanen da ke da ƙwayar cholesterol sosai, amma tare da tsananin bin ka'idodin da aka tsara.

Ana cinye wannan samfurin a cikin matsakaici (ba fiye da 40 g kowace rana ba), amma ba kowace rana ba. Za'a iya sanya abinci mai ɗanɗano a kan gurasa, a cikin salatin azaman kayan abinci. Ana ba da shawarar mutanen da ke da ƙwayar cholesterol sosai su sanya hanta a haɗe tare da samfurori daban-daban, alal misali, a cikin salatin.

Don salatin hanta, kuna buƙatar 1 na kayan ƙanshi (230-250 g), ƙwai 5 dafaffen, albasa 2, kokwamba 1 (sabo), Dill ko faski. Yanke sara, gishiri da barkono. Yi amfani da man gwangwani azaman miya.

Cutar hanta tana da daɗi sosai idan aka haɗu da ita da ganyayyaki - arugula (tsire-tsire na ganye na kabeji) da chard (ganyen gwoza). Ana sayar da wannan koren bitamin a cikin manyan kantuna. Don salatin, kuna buƙatar yanka kuma ku haɗa kokwamba 1, 1/3 na albasa mai matsakaici-matsakaici, tumatir 4, ƙaramin ganyen arugula, 1 ganyen chard. Sanya yankakken hanta yankakken kan (cokali 1/2) sannan a zuba a kayan miya, wanda ya hada da soya miya (6 sassa), zuma mai bakin ciki (sassa 3), mustard hatsi (awa 1), vinegar balsamic (awa 1).

Ana iya shirya salads na Delicatessen tare da avocado, shinkafa, karas da apples, kwayoyi, da peach na gwangwani ko ganyen barkono. Ana amfani da hanta a cikin kayan ciye-ciyen cuku na gida, don cakuda pancakes, tumatir, zucchini.

Cutar hanta na daɗaɗɗiyar abin ci, wanda likita ne na ɗabi'a. Yana da amfani ga matakan cholesterol babba da na al'ada. Samfurin yana taimakawa jiki ya karbi dukkanin abubuwan da suke buƙata waɗanda ke ba da lafiya, kyakkyawa da mahimmanci.

Ma'adanai a cikin kayan gwangwani

Canned code offal za a iya kira shagon da ba kawai bitamin ba, har ma ma'adanai. Musamman mahimmanci a ciki shine babban adadin phosphate.

Phosphorus yana ba da ƙarfi ga kasusuwa da hakora, yana ƙarfafa tsarin jijiya, yana ƙara ƙarfin aiki. Baya ga phosphorus, samfurin sarrafa kwandon ya ƙunshi alli, magnesium, aidin, zinc, baƙin ƙarfe da kuma ƙari mai yawa ma'adinai.

Amfanin hanta arewacin kifi

Haɗin yana da wadatar abubuwa masu alama, bitamin mai narkewa, mai mahimmanci amino acid, PUFAs. 100 gram na wannan samfurin yana sake cika kullun abincin na retinol, calciferol, jan ƙarfe, cobalt.

Yin amfani da kullun na ƙwayar kwasfa yana da amfani ga yara, matasa, horar da athletesan wasa. Vitamin din dake dauke da sinadarin (calciferol) yana cikin aikin tsarin endocrine, yana taimakawa sosai wajen samun sinadarin alli, phosphorus, wanda ke karfafa kasusuwa da kuma hadin gwiwa.

Duk da gaskiyar cewa adadin sashi na Vitamin D shine matsakaici (100 g na abinci mai ban sha'awa yana dauke da abincin yau da kullun don babban mutum!), Babban darajar samfurin ana ɗaukar shi retinol ko bitamin A. Yana bayar da istigfari na gani, aiki na yau da kullun na ƙwayar ƙwayar ƙwayar cuta, tsarin rigakafi, glandar endocrine, yana shafar ci gaban jiki yayin lokacin girma. Rashin retinol yana shafar yanayin fata da gashi.

Mono-da polyunsaturated mai acid na hanta cod, suna ba da gudummawa ga haɓakar ƙwayoyin lipoproteins mai yawa - cholesterol masu amfani. Suna jigilar kitsen maras nauyi daga jini zuwa hanta, suna hana samuwar filayen atherosclerotic.

Yaya yawan cholesterol a cikin hanta kwalin

100 grams na hanta ya ƙunshi 250 mg na cholesterol, yayin da cin abincin yau da kullun na wannan abun bai kamata ya wuce 200-300 mg ba.

Koyaya, babban abun da ke cikin cholesterol a cikin hanta kwalin ba ya hana abincin teku abinci da amfani ga jijiyoyin zuciya. Ta hanyar amfani da matsakaici, ƙwayoyin acid marasa narkewa suna da amfani mai amfani ga ma'aunin ƙwayoyin lipoproteins, suna ƙarfafa haɓakar ƙwayar "mai amfani".

Servingaya daga cikin sabis (20-40 g) ya ƙunshi kitsen dabbobi don taimakawa rama don ƙarancin lemu a cikin abinci mai tsafta, saboda rashi na cholesterol ba shi da haɗari fiye da kima. Kashi 80% na wannan mahimmin kitsen an hada shi ne a cikin hanta, sauran yakamata a kawo masu abinci. Kayan lambu, rage rage cin abinci, “warkewa” yunwar tana iya kasancewa da rashin daidaituwa ta hormonal, raunin narkewa, gajiya mai yawa, rashin iya aiki mai zurfi, da kuma halin rashin kwanciyar hankali.

Bugu da kari, tare da rashi cholesterol, jiki na neman rama shi ta hanyar kara yawan kitsen halittar mai, i.e. taro na cutarwa low yawa lipoproteins ba zai iya ba kawai rage bayan hanya na durƙusad da abinci, har ma da girma.

Alamu, contraindications don amfani

An bada shawarar amfani da hanta na yau da kullun na:

• yara, matasa,
• 'Yan wasa
• reno uwaye
• murmurewa daga cututtukan hoto,
• mutanen da ke bin abincin rage kiba,
• marasa lafiya tare da hypovitaminosis A, rashi na Ca, P, rashin samar da estrogens, androgens, yanayin fata mara kyau, ƙwayoyin mucous,
• ma'aikata masu hankali.

Tare da taka tsantsan, samfurin ya kamata ya cinye ta hanyar mutanen da ke fama da tashin hankali, rikicewar ƙwayar narkewa, kodan, ƙwayar ciki, da kuma hypothyroidism. Matan da ke da juna biyu, musamman ma a farkon watanni, dole ne su fara tuntuɓar likita.

Karka yi amfani da samfurin don lalatawar thyroid, hypervitaminosis D, alli mai wuce haddi ko rashin lafiyar rashin lafiyar.

Salatin tare da arugula, hanta cod

Yanke kokwamba cikin yanka, yankakken sulusin karamin karamin albasa. 4 matsakaici tumatir casually raba cikin guda. Bawo ɗan itacen ɓawon ƙaramin ƙaramin arugula, a gauraya shi da ckin chard (zaku iya maye gurbin ganyen letas, wanda dole ne a tsage shi da hannu). Ninka kayan lambu, ganye a cikin farantin karfe, Mix da sauƙi. Top tare da rabin can na kwalin kwasfa, a yanka a kananan guda.

Zuba salatin tare da wani sabani mai tsari, wanda ya kunshi soya miya, zuma ruwa, mustard tare da hatsi da ruwan balsamic 6: 3: 1: 1 (1 sashi yayi daidai da 1 tsp.). An nuna adadin sinadaran da aka ƙera don abinci sau 3-4.

Bruschetta tare da Mousse

Kwasfa 1 avocado daga bawo da tsaba, sara, ninka a cikin kwano mai farin ciki. Yayyafa 1-2 tbsp. l niƙa ruwan 'ya'yan lemun tsami, ƙara 50 g na ƙananan mai mai cuku mai yawa. Spicesara kayan yaji, gishiri don dandana, sake niƙa, bugi mousse.

Yanke 5 zagaye billets don bruschetta daga yanka na hatsin rai, soya su a cikin kayan lambu. M yanka burodi tare da mousse, sa a saman 1 tbsp. l kwalin hanta. Kafin yin hidima, yi ado da bruschettas tare da kananan guda na tumatir, sprigs na ganye.

Sandwich manna da wake curd

Haɗa tare da blender 200 g na gwangwani kwanshan mai (kashi 10 sandwiches 10) da soya cuku ko cuku gida (tofu). Idan babu ƙwayar wake, zaka iya amfani da madara, amma ba mai kitse ba.Toara musu ƙaramin ɗan kwalin dill. Niƙa taro ta ƙara 1 tsp. Kirim mai tsami mai kitse har sai manna ya zama kirim. Ku bauta wa tare da ƙyafe ko kuma mirgine, kuna ado tare da paprika, albasarta yankakken kore.

Abubuwan da marubutan aikin suka shirya
bisa ga tsarin edita na shafin.

Sanya Sandwich

Abu mafi sauki da za ku iya yi daga hanta kwastom shine sandwiches. Sanya karamin adadin kayan gwangwani a kan burodi, wanda ya kamata a durkushe shi a cikin taro mai hade da dafa abinci. Tun da samfurin yana da girma a cikin adadin kuzari (615 kcal a kowace gram 100 na samfurin), adadin hanta ya kamata ya zama ƙarami. Akwai kuma yawan cholesterol a hanta kwalin gwangwani. Yankin da likitocin suka bada shawarar ci a kullum shine 40 g a rana.

Idan kuna son yin sandwich mafi ban sha'awa, to, fararen burodin ya kamata a soya a cikin kwanon rufi a cikin kayan lambu har sai an kafa ɓawon burodi na zinariya. A kan gurasar da aka toasted, a sa mashed cod hanta. Man kayan lambu zai ƙara adadin ƙwayoyin cholesterol mai amfani kuma zai sa sanwic har ma da ƙima ga kiwon lafiya.

Abun hadewar kemikal

Cutar hanta na da ƙima sosai na abinci kuma ya ƙunshi abubuwa masu mahimmanci ga jiki:

• Vitamin D. Inganta aikin kwakwalwa, yana daidaita ayyukan aikin endocrine, yana haɓaka samuwar da ƙarfafa ƙwayar ƙasusuwa.
• Vitamin E. Yana da amfani mai amfani a cikin yanayin tasoshin jini, yana ƙaruwa da haɓakawa, yana ƙarfafa ayyukan haɓakawa a cikin kyallen.
• Vitamin na kungiyar B. Strearfafa tsarin na rigakafi, ƙara sautin, inganta aikin gabobin gani, haɓaka tafiyar matakai na rayuwa.
• Vitamin A. Yana hana haɓakar kansa, yana da amfani mai amfani akan aikin haifuwa na jiki.
• Vitamin C yana da tasirin ƙarfafa gaba ɗaya, yana haɓaka sojojin rigakafi.
• Micro da macrocells. Suna haɓaka aiki da dukkanin tsarin da gabobin, suna inganta kawar da gubobi, gubobi, ta da hanzari da kuma haɓaka tafiyar matakai.

Dangane da sakamakon binciken kimiyya, hanta kwalin yana da kaddarorin antioxidant. Haɗin kai na yau da kullun wannan samfurin a cikin matsakaici a wasu lokuta yana rage haɗarin kansa.

Cod da cholesterol

An tsara lambar nama kamar mai-kitse. Kuna iya amfani da shi har ma ga waɗanda ke bin tsarin cin abinci mai tsauri. Amma ga hanta, yana cikin sa duk ajiyar kitse take. Yawancin amfani da wannan samfurin na iya cutar da jiki. Yaya yawan cholesterol a cikin hanta kwalin? Kamar yadda yake a cikin mafi yawan masu kashewa, yawan adadin wannan abu shine 250 MG a 100 grams, wanda yake daidai da man shanu na halitta. Wannan shine kusan kashi 80% na abincin yau da kullun, wanda yakamata ya fito daga abinci.

Duk da yawan ƙwayar cholesterol a cikin hanta kwalin, kowa na iya cin abinci mai ɗanɗano, amma wannan ya kamata a yi shi da ƙarfi. Dole ne a tuna cewa samar da kashi 80% na cholesterol ana gudanar da shi ta jiki. Yawancin cholesterol din da ya zo da abinci, ya zama yana da karancin adadin sa a cikin jini. Haka kuma, shan kayan marmari babu sama da sau biyu a mako yana da fa'ida ga mai kiba, yana inganta yanayin hanyoyin jini.

Amsar tambayar ko tana yiwuwa a sanya hanta a cikin ƙwayoyin cholesterol tabbatacce ne. Amma kafin gabatar da samfurin a cikin abincin da aka saba, ana ba da shawarar ku san kanku tare da contraindications da iyakancewar.

Tukwici & Dabaru

Kamar yadda aka ambata a sama, ƙwayar kwalliya da kuma cholesterol na jini ba tsaruruwa kaɗai bane. Hanya mai ma'ana don amfanin wannan samfurin yana da tasiri mai amfani ga yanayin tsarin jijiyoyin jiki da zuciya. Amma yana da mahimmanci a tuna cewa fa'idodin zai yiwu ne kawai tare da zaɓin da ya dace da kuma shirya hanta.

Don rage cholesterol jini da inganta yanayin tsarin jijiyoyin jiki da zuciya, ya zama dole a zabi hanta kwalin daidai, wanda aka yi niyya don shigar ciki. Tun da wannan samfurin na rukunin rugujewa ne, ana siyar da shi galibi a cikin abincin abincin gwangwani.

Don zaɓar mai kyau, kuna buƙatar kula da waɗannan abubuwan:

• Da farko dai, yana da muhimmanci a yi la’akari da ranar karewa, da kuma bayyanar da jar - idan ya kumbura, duhu ko an rufe shi da tsatsa, ba za ku iya siyan sa ba.
• A kan kunshin sai a sami rubutu gwargwadon abin da aka adana shi a teku. A wannan yanayin, sabo, ba mai sanyi ba ne, ana amfani da albarkatun ƙasa don samarwa.
• Samfurin dole ne ya ƙunshi kayan abinci na halitta kawai. Bugu da ƙari ga ƙwayar kwalliya, abun ciki na man zaitun, gishiri, barkono, ganyen bay an yarda da shi.

Yana da mahimmanci a tuna cewa kuna buƙatar adana gilashi a cikin firiji, a cikin budewar na iya zama ba zai wuce kwanaki uku ba. Idan ana tsammanin ajiyar ajiya na dogon lokaci, ya zama dole don canja wurin samfurin a cikin gilashin gilashi.

Don dafa abinci

Akwai zaɓuɓɓuka da yawa don jita-jita, hada da hanta kwalin wanda zai inganta ɗanɗano kuma ya sa ya cika. Abincin yana da kyau tare da zaɓuɓɓen kayan ciye-ciye masu zuwa: cakulan mai ƙarfi, ganye da kayan lambu mai tsabta, fararen fari da hatsin rai, gurasa iri iri.

Girke-girke mai amfani shine mai zuwa:

• Abubuwan da ake buƙata masu mahimmanci: kokwamba mai matsakaici, na uku na babban albasa mai ja, ƙaramin ganyen arugula da tumatir uku.
• Yanki abubuwan da aka gyara, ƙara rabin can na kwalin kwasfa, Mix.
• Don matse mai, ana bada shawarar amfani da cakudadden kayan maye wanda ya kunshi sassa shida na waken soya, zuma uku da mustard guda ɗaya.
• Hakanan zaka iya ƙara avocados, radishes, da kowane sabo ganye a wannan kwano.

Salads da kayan ciye-ciye, waɗanda suka haɗa da ƙwayar kwakwa, ba za a iya ɗauka azaman abincin yau da kullun ba. An ba da shawarar yin amfani da irin waɗannan kyawawan abubuwa ba fiye da sau ɗaya ko sau biyu a mako ba.

Kifi tare da High cholesterol

Ana ba da shawarar mutanen da ke da ƙwayar cholesterol da kyau su zaɓi abinci don abin da suke ci yau da kullun. Yana da amfani a hada a cikin kayan abinci, wanda ya hada da nau'ikan kifaye iri iri. Amma yana da mahimmanci a kula da waɗannan shawarwari masu zuwa:

• Dole ne a haɗa kifin teku a cikin abincin, tun da yake daidai ne a cikin wannan samfurin cewa an haɗa babban adadin abubuwa masu mahimmanci.
• Kuna buƙatar zaɓar waɗannan nau'ikan: kifi, kifi, sardine, tuna, mackerel.
• Kada ku ci gishiri, ɗanɗana ko busasshen kifi. Irin waɗannan samfuran kusan basa da wadataccen abinci mai gina jiki kuma suna cike da ƙwayoyin carcinogens.
• Ana ba da shawarar cin kifi, steamed ko stewed a cikin ruwansa. Zaka iya zaɓar jita-jita, abun da ya haɗe wanda ya hada da sabo ko kayan lambu da aka dafa.
• Yana da mahimmanci a sayi kifi mai inganci da kifi mai inganci.

Varietiesa'idodin da ke sama suna ɗauke da kitse mai ƙima a cikin abun da ke ciki, wanda ke haifar da lalata atherosclerotic plaques, ƙarfafa ganuwar jijiyoyin jiki da haɓaka ayyukan ƙwaƙwalwar zuciya. Don samun sakamako mai kyau, kuna buƙatar cin kifi aƙalla sau ɗaya a mako.

Yawan cinyewar hanta koda da nau'ikan kifayen abinci a cikin abinci zai taimaka wajen karfafa jijiyoyin jini, tsoka, da kuma daidaita jikin tare da bitamin da ma'adanai masu mahimmanci. Hakanan yana da mahimmanci a tuna cewa an bada shawarar tuntuɓar likita don zaɓar samfurori masu amfani kuma ku sanya menu akan asalin kasancewar cututtukan da ke da alaƙa da samuwar filayen atherosclerotic. 'Yancin kai a cikin wannan yanayin bai dace ba.

Adana Kwayar Kwakwa Consommie Recipe

Tafasa a cikin 1 lita na ruwa:

• dankali - 2 matsakaici-sized amfanin gona,
• karas - 1 pc. matsakaici
• albasa - 1 babba.

Bayan an dafa kayan lambu sosai, sai a maso su. Domin mashi mashed ya zama ya fi dacewa, ana yayyafa kayan lambu tare da mahautsini ko blender. To, a cikin tanda kusan tasa kana buƙatar ƙara rabin can na samfurin gwangwani mashed. A wannan matakin, ana bada shawara don ƙara kyawawan ganye a cikin kwaskwarima. Irin wannan miya puree yana da amfani musamman ga yara waɗanda likita ya umurce su shan mai kifi. Servingaya daga cikin bautar miya ya isa ya sami kashi ɗaya na mai na kifin mai da sauran bitamin da suka zama dole don kiwon lafiya.

Cod hanta girke-girke

Ga salatin da za ku buƙaci:

• 4 wuya Boiled qwai,
• Albasa 1,
• 6 manyan dankali da aka dafa,
• 1 na Can gwangwani cod hanta.

Finice sara kayan lambu da ƙwai kuma a hade tare da kwasfa hanta ankara zuwa taro mai yi kama. Bai kamata a ƙara mai a irin wannan salatin ba. Idan ana so, zaku iya maye gurbin dankalin da shinkafar da aka dafa. Rice zai buƙaci 1 kofin. Tafasa shinkafa har sai an dafa shi kuma ƙara salatin.

Recipe don ragewan sukari na jini

Idan mai ƙaunar irin wannan abincin gwangwani yana da sukari jini, to a salads ya kamata a ƙara ba albasa mai sabo, amma a gasa a cikin tanda. Albasa da aka yanka za ta taimaka wajan rage yawan sukarin jini.

Akwai cholesterol mai yawa a cikin hanta kwalin kwakwa, amma yana da matukar amfani ga lafiya. Idan kullun kuna amfani da hanta codki tare da cholesterol mai yawa, jikin zai cika da bitamin da ma'adanai, kuma adadin filayen jirgi zai ragu.

Abun haɗuwa da fa'idodin abincin teku

Yadda za a ci wannan samfurin na musamman, menene tsoro kuma me yasa kuke farin ciki? Saboda ingantaccen adadin kuzari (613 kcal a cikin 100 na hanta), masanan abinci sun bada shawarar cinye shi a iyakataccen adadi. Don kwatantawa: mashaya cakulan (100 g) ya ƙunshi 535 kcal, 110 g na cuku na gida - 230 kcal.

Hankalin yana dauke da sunadarai mai sauƙin narkewa, mai mahimmanci amino acid waɗanda jiki ba ya yin aikin kansa ba, amma suna da mahimmanci a cikin samar da kwayoyin halittar.

Wannan abincin mai ƙoshin mai mara kyau yana haifar da? -3 mai mai da mai mai kifi, wanda ya saba da mutane tun suna yara. Suna taimaka wa daidaituwar metabolism a cikin gidajen abinci, karfafa tsarin na rigakafi, inganta kwararar jini, tsarin juyayi na tsakiya da aikin kwakwalwa.

Hadaddun bitamin da microelements suna wakiltar B, A, C, D, bitamin da microelements - potassium, alli, jan ƙarfe, phosphorus, sodium. Ba daidaituwa ba ne cewa an kira kayan abinci na arewa da "samfurin kyakkyawa". Bitamin da ma'adinai suna ƙarfafa kusoshi, gashi, hakora, inganta yanayin fatar.

Saboda irin wannan abun da ya kunsa mai kyau, an bada shawarar hanta a cikin abincin don matsaloli tare da gidajen abinci, karaya. Calcium da bitamin D suna da tasirin gaske akan haɓakar kwarangwal, aikin tsarin endocrine, saboda haka kayan gwangwani suna da amfani ga matasa masu hazaka da ƙwararrun 'yan wasa da ke fuskantar matsalar hauhawar nauyi. Vitamin A yana taimakawa gani cikin kankanin haske, a matsayin maganin antioxidant, yana kare mu daga maganin carcinogenesis.

Kuna iya kimanta rabo daga kayan masarufi a cikin dalla-dalla ta amfani da tebur

Cod hanta da cholesterol

Zai dace muyi magana daban game da tasirin samfurin akan aikin zuciya da jijiyoyin jini, kamar yadda halayyar wannan batun ke da tabbas.

Babu shakka, alli, bitamin, baƙin ƙarfe, polyunsaturated fatty acids, waɗanda suke da wadatar abinci a cikin abincin teku, suna haɓaka jini da sauƙaƙe aikin ƙwaƙwalwar zuciya. Babban taro na haemoglobin yana hana cutar hauka, yana ƙarfafa jijiyoyin wuya. A lokaci guda, duk wanda ya ji labarin "mummunar" cholesterol ya damu da tambayar: nawa cholesterol a cikin hanta kwalin. Akwai da yawa da yawa: 83% na farashin yau da kullun a cikin kunshin ɗaya. ,Ari, mai kifi, wanda ke cike da kariminci tare da abubuwan da ke cikin tukunyar lokacin cinikin ...

Amsar tambayar zata kasance gaskiyar cewa, dangane da mai kifi, ana canza cholesterol a cikin hanta zuwa analog ɗin sa mai amfani. "Cholesterol" mai kyau "ba ya zauna a cikin tasoshin, amma yana sauƙin hawa zuwa gabobin da ke gudana da jini, yana share hanyoyin jini. Sabili da haka, ƙwayoyin cuta na hanta cholesterol ba shi da haɗari ga atherosclerosis da kuma raunin zuciya - samfurin yana da amfani ga abinci mai ƙoshin mai-mai.

Don ƙirar kwalliya ta zama magani na gaske, yakamata a cinye shi cikin matsakaici, tunda abun da ke cikin kalori na samfurin (613 kcal / 100g) yana da ban sha'awa. Abincin baya nufin amfanin yau da kullun.

Kuna iya ƙarin koyo game da fa'idodin hanta kwalin daga Farfesa E. Malysheva daga shirin "Ku rayu lafiya: mai hancin kifin mai"

Mecece mafi kyawun hanyar cin abinci mai ɗanɗano?

Duk da ainihin dandano, kayan abinci masu kyau suna dacewa da samfuran al'ada. Masu dafa abinci masu sana'a suna amfani da abincin gwangwani ba kawai ga salads da sandwiches ba - suna yin stews, mashed soups, pastes.

A cikin girke-girke na girke-girke na girke-girke na Soviet-zamanin ba tare da ƙarin sarrafawa ba, ana haɗa samfurin tare da kwai da dankali da albasarta, albasarta, sabo.

Salatin hanta

Don 1 Can na abincin gwangwani (250g) kuna buƙatar dafa 5 Boiled ƙwai, albasa 2, sabo ne kokwamba, Dill ko faski. Yanke hanta da kokwamba a kananan cubes, sara albasa, ganye, qwai. Haɗa, gishiri da barkono dandana. Wadanda suke kan tsarin abinci, ba za ku iya salatin kakar - hanta ya riga ya cika kitse. Ragowar na iya kara mai daga tulu.

Ba'a bada shawarar ma mayonnaise a cikin wannan salatin ba, saboda zai kashe takamaiman dandano na tasa. Za a iya maye gurbin albasa mai yankakken tare da kore (cikakke ko rabi).

Kamar yadda kuka sani, sashi kawai yana bambanta magani don guba. Masana ilimin abinci sun ba da shawarar cewa tsofaffi ba su wuce yadda aka saba - 30-40 g / day. Ya kamata mata masu juna biyu su ɗauki kulawa ta musamman: idan ƙananan allurai suna ba da gudummawa ga samuwar kashin da keɓaɓɓen tsarin jijiyoyin mahaifa, to yawan cin abinci mai yawa yana haifar da ci gaba mai rauni saboda yawan retinol a cikin samfurin.

Shawarwarin zaɓi

Lokacin sayen kayayyaki, sun mai da hankali sosai ga kyawawan marufi (ko da yake dole ne a yi nazarin abun da ke ciki), amma ga rayuwar shiryayye. Zai dace, kwanan wata ya kamata a hatimi akan murfin, saboda bayanan da aka buga ta wata hanyar mai sauƙin canzawa. Abincin gwangwani mafi inganci ana yiwa lakabi da "Anyi a cikin Tekuna", tunda hanta kwalliya samfari ce mai lalacewa kuma, lokacin daskarewa, yana asarar wasu kayan aikinsa.

Ranar karewa na abincin gwangwani a cikin rufewar ba ya wuce shekaru 2. Ana iya adanar shi a zazzabi a ɗakin. Za'a iya kiyaye buɗe koda a cikin firiji ba dare ba rana. Lokacin zabar samfurin, danna murfi: idan ya kumbura, yana jujjuya auduga, wanda ke nufin cewa ayyukan ferment yana faruwa a ciki kuma samfurin bai dace da abinci ba. Hakanan yakamata a sami lalacewa a kan kunshin.

Shawarwarin kwararrun zaɓi da kuma babban malamin daga shugaba - a cikin shirin “Ikon sayen kaya”

Yadda abincin teku yake shafan cholesterol

Kusan kashi 80% na cholesterol ana samarwa a cikin jiki. Saboda haka, hanta kwalin, kamar sauran samfuran dake ɗauke da cholesterol, ba zai iya yin tasiri a matakinsa cikin jini ba, wannan saboda asalin jini ne. Yawancin ƙwayar cholesterol da ta zo da abinci, ƙasa da aka kera ta kuma akasin haka.

Babban abun ciki - omega 3 mai kitse a cikin kwalin mai tare da cholesterol sama da al'ada, akasin haka, yana rage matakin sa da matakan triglycerides, inganta haɓakar lipid na jini. Saboda haka, kitse mai omega 3 na hana kamuwa da bugun zuciya da shanyewar jiki, wanda hakan yafi kamuwa da shi a cikin mutane masu dauke da kwalakwala.

Ba za a iya amfanuwa da kifin teku ba, amma daidaituwa game da abinci na abinci mai cike da asuba mai cike da shakku yana da shakka. Sabili da haka, ya fi kyau cinye abincin teku aƙalla sau biyu a mako.