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Rashin nauyi har zuwa kilogiram 18 cikin makonni 6.
Matsakaicin abun cikin kalori na yau da kullun shine 920 Kcal.
Atherosclerosis cuta ce ta yau da kullun wacce adana cholesterol da sauran ƙwayoyi masu lahani ke haifar da shi a bangon jijiyoyin a matsayin abin rubutu da abin rubutu. A lokaci guda, ganuwar jijiyoyin jini suna rasa natsuwa, wanda zai iya haifar da wahala a cikin motsi na jini saboda ƙarancin lumen jijiyoyin. Wannan yana cike da matsalolin lafiya da yawa. Tare da atherosclerosis, dole ne a bi abinci na musamman don inganta lafiya.
Abincin abinci don atherosclerosis
Kafin mu koyi yadda ake cin abinci tare da atherosclerosis, bari mu gano dalilin da ya sa wannan cuta ke faruwa. Dangane da binciken kimiyya, wannan cutar ta fi saurin kamuwa da cutar ga maza sama da shekaru 35. Theara haɗarin haɗuwa da atherosclerosis gout, cututtukan gallstone, cututtuka daban-daban na yau da kullun, rashin abinci mai ƙoshin lafiya, kazalika da kasancewar muhimmin adadin kiba mai yawa. Starfafawa, ƙarancin motsa jiki, yawan damuwa na motsin rai, da sauransu suma suna da mahimmancin gaske.
A gaban atherosclerosis, ana nuna keɓancewa daga abincin abinci mai ɗauke da babban adadin cholesterol. Wannan yana nufin cewa ya zama dole a yi ban kwana da dabbobi da kuma kitse mai ƙoshin hydrogen. Yayin da kuke cin abinci, kuna buƙatar manta game da nama mai ƙima na kowane nau'i, haka nan baku buƙatar cin kitse. An yarda da ɗan man shanu kaɗan (amma ba margarine kuma ba shimfidawa!).
An haramta amfani da pates. Har ila yau, yana da daraja rage yawan samfurori (hanta, kodan, huhu, kwakwalwa) a cikin abinci, kuma yana da kyau a watsar da su gaba ɗaya.
Hakanan ana buƙatar keɓaɓɓu don wadataccen nama, mai naman nama. Amma ba kwa buƙatar kawar da ruwan nama daga abincin. Akwai hanyoyi don yin romo daidai da karɓa don amfani a atherosclerosis. Misali, zaka iya sauke kitse a cikin ruwan sanyi da cokali. Ko yi haka. Ku kawo broth a tafasa da lambatu. Yanzu sake cika naman da ruwa kuma dafa miyan a cikin broth na sakandare.
Kula da abinci tare da atherosclerosis, wajibi ne a ce ban kwana ga tsiran alade da sauran nau'ikan tsiran alade. Har ila yau, yanzu kana bukatar ka daina high-mai dukan madara, kirim mai tsami (musamman na gida), cream, condensed madara da sauran kiwo da m madara kayayyakin, a cikin abin da akwai wani wuri ga babba adadin mai. Su ne manyan maƙiyanku a yanzu.
Wajibi ne a bar ice cream kuma, ba shakka, mai mai, kalori mai zaki yayin cin abinci. Taboo - soyayyen dankali da kwakwalwan kwamfuta. Babu wani abu mai kyau ga lafiya a cikin su, kawai babban kitse yana nan. An haramta mayonnaise da miya daban -daban na miya.
Yanzu bari mu magana game da kayayyakin da za a iya cinyewa, amma a cikin iyaka yawa. Ana ba da shawarar mai kayan lambu (zai fi dacewa da zaitun) don sabon sayan salati. Ana iya barin zuma har zuwa 2 tsp. a rana daya. An yarda da nama maras kyau - naman sa maras nauyi, nama mai niƙa, naman alade ba tare da jijiya ba. Amma ga cuku, za ku iya cin wanda abun ciki mai kitse bai wuce 30% ba. An yarda a yi amfani da ɗan soya miya don ƙara dandano ga jita-jita. Daga abubuwan sha na barasa iyakar abin da za ku iya samu shine ɗan ja busasshen giya. Sauran barasa (musamman mai ƙarfi) yana da haɗari a gare ku.
Bugu da ƙari, hanyar abinci mai gina jiki don atherosclerosis na jijiyoyin jiki yana nuna ragi a cikin abincin caloric ta hanyar 10-15% na matsakaicin ƙa'ida. Yanzu darajar abinci mai gina jiki na menu ya kasance kusan 1500 kcal na mata da 1800-2000 kcal don ƙarfin jima'i. Ana ba da shawarar a rage ƙarfin kuzarin abinci daidai ta hanyar rage ƙwayoyin dabba da sauƙin carbohydrates a ciki.
Ana ba da shawarar (musamman ga waɗanda suka yi kiba) da yin saukar da kwana ɗaya ko biyu a mako. Kyakkyawan zaɓi a wannan yanayin zai zama apple, abincin kefir. Hakanan zaka iya cin cuku mai ƙarancin mai duk rana. Idan kun kusanci wannan cikin hikima, tabbas za ku iya yin tasiri ba kawai ga lafiyar ku ba, har ma da inganta adadi.
Sugar da jam ya kamata a iyakance a cikin abincin. Kuna iya ba da izinin kanku sosai kuma zai fi dacewa da safe. Hakanan kuna buƙatar sarrafa abincin gishirin ku. Kada ku ci shi a rana fiye da 8 g. Amma ba zaku iya barin gishiri gaba ɗaya ba, wannan na iya haifar da faruwar wasu nau'ikan matsalolin kiwon lafiya.
Kuna iya amfani da sauran samfuran, amma kada ku ci abinci kuma kar ku manta game da ka'idodin ingantaccen abinci mai gina jiki. Yi ƙoƙarin cin abinci kaɗan, rarraba abinci daidai gwargwado don samun 5-6 daga cikinsu kowace rana. Amma kada ku ci abincin dare a cikin sa'o'i 2-3 na gaba kafin lokacin kwanta barci. A lokaci guda, dogon hutu tsakanin abinci da kafin hutun dare ba a ba da shawarar kwata-kwata. Irin wannan rashi ba zai haifar da wani abu mai kyau ba.
Ya kamata a ba da hankali musamman ga gaskiyar cewa tare da atherosclerosis, ba kwa buƙatar shan ruwa da yawa. A wannan yanayin, alawus din yau da kullun lita 1,5 ne, gami da shayi da kofi. Amma babban adadin ruwa ya kamata ya zo daidai ta hanyar amfani da tsarkakakken ruwa, ba tare da wannan aikin al'ada na jiki ba zai yiwu ba.
Samfurori waɗanda suka shahara musamman tare da atherosclerosis kuma suna kawo fa'idodi mafi girma sun haɗa da masu zuwa:
- naman dafaffen dafaffun naman dabbobi da na tsuntsaye;
- kifi mara kyau, abincin teku iri-iri, tsiren ruwan teku;
- 'ya'yan itãcen marmari da' ya'yan itãcen marmari, ɗanye da gasa, matattara da mousus daga gare su;
- kayan lambu da ganye (kada ku ci radishes, radishes, zobo, alayyafo, da namomin kaza);
- kayan lambu, 'ya'yan itace, Berry, ruwan' ya'yan itace da aka gauraya;
- buckwheat, oatmeal, gero (zaku iya cin hatsin hatsi, hatsi, casseroles da sauran jita -jita daga gare su);
– kayayyakin gari: busassun biscuits da ba a dafa ba, burodin da aka yi da garin alkama na aji na 1 da na 2, hatsin rai, bawon, gurasar hatsi gabaɗaya, irin kek ɗin da ba a ɗora ba tare da cukuwar gida, nama mai raɗaɗi da kifi (idan kina da kiba, kula da adadin fulawa a ciki). rage cin abinci);
- qwai a cikin nau'ikan furotin na omelet ko kuma sunadaran da aka dafa (an kuma ba da izinin amfani da gwaiduwa, amma bai fi 2-3 a mako ba);
- miyar beetroot, miyar kabeji, borscht, kayan lambu, mai cin ganyayyaki, miyar kiwo.
Matsayin mai ƙa'ida, bi abinci don atherosclerosis don sakamako mai mahimmanci, kuna buƙatar aƙalla makonni 6. Recommendationsarin bayani dalla-dalla za a ba ku ta hanyar likitan ku, tuntuɓar wanda kawai ya zama dole.
Kimanin abinci don atherosclerosis na kwana 3
Day 1
Karin kumallo: curud pudding; shayi.
Abun ciye-ciye: apple.
Abincin rana: sha'ir lu'u -lu'u; salatin kayan lambu sabo; wani yanki na nama gasa; gilashin compote ko ruwan 'ya'yan apple.
Abun ciye -ciye na rana: yankakken apple da yawa; gilashin broth broth ko ganye na shayi.
Abincin dare: dankalin turawa tare da karamin man shanu; gasa kifin mara laushi; shayi mara ƙarfi, wanda aka yarda ya ƙara addan madara.
Day 2
Karin kumallo: buckwheat porridge tare da 'ya'yan itace guda; shayi.
Abun ciye-ciye: pear.
Abincin rana: miyan kabeji da aka dafa a ruwa (an yarda ya ƙara man kayan lambu kaɗan a ciki); Kwallan nama da kuma sabbin kayan lambu mara sabo.
Abincin cin abincin maraice: shayi na chamomile tare da kukis masu sau biyu ko uku.
Abincin dare: kifin kifi da aka gasa tare da lemun tsami da ganye; wasu ƙananan dankali da aka dafa ko gasa da sauran kayan lambu marasa starchy; shayi.
Day 3
Breakfast: semolina porridge tare da cokali na zuma; shayi.
Abun ciye-ciye: apple da pear.
Abincin rana: miya tare da kayan lambu da sha'ir; wani yanki na dafaffen nama; compote.
Bayan abincin dare: gilashin yogurt.
Abincin dare: kifin da aka toya da miya mai-mai; ba kayan marmari masu sabo ba, daban daban ko azaman salatin.
Note… Ana ba da shawarar shan gilashin ƙananan kefir mara nauyi da daddare.
Wannan misalin zai taimaka muku hada abincin ku na kwanaki masu zuwa. Faɗin ikon tunani yana da fadi. Gwada sababbin abubuwan haɗi kuma zaɓi mafi nasara a ra'ayin ku.
Contraindications na abinci don atherosclerosis
- Nadin wannan abincin da yiwuwar daidaitawar menu ya kamata a gudanar da shi ta hanyar likitan zuciya / ƙwararrun jijiyoyin jiki, dangane da ƙididdigar alamun alamun atherosclerotic.
- Abubuwan da ke bayyane ga wannan abincin sun haɗa da kasancewar kowane cututtukan da ke buƙatar sauran abinci na musamman, da rashin haƙuri ga samfuran da aka gabatar.
Fa'idodi na abinci don atherosclerosis
- Abinci don atherosclerosis shine daidaitaccen abinci.
- Yana da tasiri mai fa'ida gabaɗaya akan jiki, tallafawa aikin sa na yau da kullun da inganta lafiya.
- Murƙushe abinci zai taimaka wajen kiyaye yanayin abinci mai kyau da kuma guje wa yawan yunwa. A sakamakon haka, babu sha'awar pounce a kan haramtattun kayayyakin.
- Baya ga magance matsalolin kiwon lafiya, zaka iya rasa nauyi.
- Haɗa wasanni zai haɓaka damar haɓaka aikinku na jiki.
Rashin dacewar cin abinci don atherosclerosis
- Abincin shine yawanci yakan dauki dogon lokaci.
- Kuna buƙatar nuna kwazo don tsayayya da tsawon lokacin kuma ba ku iya keta dokokinta, ba tare da cin zaki da abinci da soyayyen da yawancin mutane ke so ba.
- Amma ka tuna cewa kana sadaukarwa don lafiyar ka. Don haka ku saba da rayuwa bisa tsarin da aka bayyana.
Sake sake cin abinci don atherosclerosis
Shawara don sake cin abinci (idan ya cancanta) ya kamata a yanke bayan tuntuɓar likitanka.