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Rashin nauyi har zuwa kilogiram 12 cikin makonni 4.
Matsakaicin abun cikin kalori na yau da kullun shine 1030 Kcal.
Yawancin likitoci sun yarda cewa rashin abinci mai gina jiki yana haifar da matsalolin zuciya. Don aikin yau da kullun na wannan mafi mahimmin sashin jiki, ya zama dole a keɓe (ko rage girman) daga abincin abincin mai wadataccen ƙwayar cholesterol mai cutarwa, wanda ke ba da gudummawa ga ɗorawar daskararren mai a kan bangon jijiyoyin jini, wanda ke hana shigar jini daidai.
An tsara wata dabara ta musamman mai gina jiki domin kiyaye lafiyar zuciya. Bari mu saba da ka'idoji na asali wadanda zasu bamu damar kafa ingantaccen aikin motar jikin mu.
Bukatun Abincin Zuciya
Don lafiyar zuciya, yana da kyau a fara barin abinci wanda a cikinsa aka tattara mafi girman adadin cholesterol mara kyau. Waɗannan sun haɗa da: naman alade mai ƙima (nama daga ciki na gawa), kodan, hanta, fata, nama na duck mai kitse, tsiran alade, mayonnaise, man shanu, cuku mai kitse, kirim mai tsami, madara madara, soyayyen soyayyen abinci, kayan miya mai daɗi da kayan zaki. Ga masu son kayan zaki, masana suna ba da wani zaɓi na daban - cinye ƙaramin adadin cakulan duhu tare da matsakaicin adadin koko. Masana kimiyya sun tabbatar da cewa cin cakulan cakulan cikin daidaituwa yana haɓaka matakan cholesterol masu kyau (da yanayi kuma) kuma baya cutarwa ga lafiya.
Kada ku ci samfuran nan take, miya na masana'antu, ma gishiri ko abinci mai yaji, pickles, nama mai kyafaffen, miya soya, goro a adadi mai yawa. A cikin jerin samfuran da ke da wadatar cholesterol mara amfani, masana kuma sun sanya shrimp da roe kifi.
Daga shaye-shaye, kuna buƙatar ƙin kofi mai ƙarfi da giya tare da yawan barasa. Matsakaici, zaka iya samun ɗan giya daga lokaci zuwa lokaci, idan babu wasu takamaiman amfani dashi.
Ana ba da shawarar a mai da hankali kan nama mara nauyi (kaza, turkey, naman alade, filletin zomo) lokacin zana menu. Hakanan ana ba da shawarar ku ci cuku mai ƙananan mai, cuku (ba ma gishiri ba, da ƙoshin mai kada ya wuce 12%), sunadaran kwai kaza, kefir mai ƙarancin mai da yogurt. Daga kifaye, yawo, tuna, herring, cod, wakilan dangin salmon ana ba da shawarar don amfani. A cikin isasshen adadi, yakamata ku ci kayan lambu na 'ya'yan itace,' ya'yan itatuwa da berries, hatsi (mafi kyawun duka niƙa: sha'ir, buckwheat, oatmeal, shinkafa, bulgur), kayan lambu iri iri da dankali.
Daga samfurori na gari, idan babu wani abin da ya wuce kima mai yawa, rusks, gurasa marar yisti, kukis na oatmeal ana bada shawarar don amfani da ƙananan yawa. Kuna iya yin jita-jita tare da ɗan ƙaramin mustard, vinegar, kayan yaji daban-daban, kayan yaji na halitta, ganye.
Game da yawan abinci kuwa, yana da kyau a ci sau biyar, ana manne da abinci mara rabo. A kowane hali (alal misali, idan jadawalin ku bai bada damar cin abinci ba), kuna buƙatar cin abinci aƙalla sau uku a rana, yana ba wa kanku cikakken kumallo, abincin rana da abincin dare. Yunwa ga lafiyayyar zuciya ba aboki bane.
A takaice, ka'idodin ka'idoji sune kamar haka.
Lokacin shirya sandwiches, maye gurbin man shanu da margarine da yogurt na halitta; zaka iya kara masa yaji da yankakken ganye da ganyen yaji. Bari fruita fruitan itace masu thicka thickan itace ko Berry puree maye gurbin babban kalori da mai daskarewa.
Lokacin siyan samfuran, kula da alamun. An yi la'akari da kyakkyawar alama irin waɗannan rubutun a kansu kamar "ba gishiri", "ƙananan sodium". Ka guje wa abincin da aka yiwa lakabin "fat ɗin hydrogenated."
Ku ci kifin da aka dafa ba tare da mai aƙalla sau biyu a mako, sau da yawa haɗa shi tare da salatin lafiyayyen kayan lambu.
Tsarma wani ɓangare na abincin rana da yogurt na ɗabi'a, 'ya'yan itacen da kuka fi so,' ya'yan itatuwa, ƙara tsaba, kwayoyi, bran.
Ku ci samfur tare da gari mai lafiya, kuma ku gasa da kanku. Don haka za ku kasance da tabbaci kan ingancin abincin da kuke ci da kuma rashin haɗarin da ba a so a ciki.
Ajiye fruitsa fruitsan itace da kayan marmari a hannu koyaushe ku ci abinci tare da su, idan ana so, kuma ku rage haɗarin cin wani abin da ba dole ba.
Ya kamata a lissafa girma da abun cikin kalori na abinci akan abincin zuciya dangane da halayen ku. Saurari jikin ku kuma yi ƙoƙari kada ku ci abinci mai yawa. Zaka iya tsayawa kan wannan abincin har tsawon lokacin da kake so, saboda baya saɓawa ƙa'idodin abinci mai kyau da daidaito.
Jerin Abincin Zuciya
Litinin
Karin kumallo: wani ɓangare na oatmeal tare da apple guda, seasoned da yogurt.
Na biyu karin kumallo: salatin tuna a cikin ruwan 'ya'yan itace nasa, ganye, tsaba da apple.
Abincin rana: kwano na wake miya; gasa salmon fillet wanda aka dafa shi da lemun tsami; tablespoan karamin cokali na dankalin turawa ko dankalin turawa.
Abincin dare: apple da pear salad.
Abincin dare: barkono mai ƙararrawa wanda aka dafa shi da dafaffen sha'ir, da ganye daban-daban da ɗan goro.
Talata
Karin kumallo: salatin 'ya'yan itace tare da dintsi na almond da suturar yogurt na halitta.
Karin kumallo na biyu: gurasar hatsi gaba ɗaya tare da yanki na mozzarella, tumatir, alayyafo da avocado.
Abincin rana: kwano na nikakken dankali da cuku.
Abun cin abincin maraice: hadaddiyar giyar ayaba da smallan kian ƙananan kiwi tare da ƙaramin kirim mai ƙyama ko yogurt na halitta.
Abincin dare: taliya na taliya mai wuya da tumatir da ganye.
Laraba
Karin kumallo: oatmeal tare da 'ya'yan itace, flax tsaba da dintsi na walakin goro.
Na biyu karin kumallo: 'ya'yan itace mai laushi.
Abincin rana: maras mai mai kaza romo miya da kayan lambu.
Abincin cin abincin rana: kamar bishiyar karas da lemu.
Abincin dare: casserole na kowane irin kabeji (ko cakudawar su) da cuku mai mai mai yawa.
Alhamis
Breakfast: buckwheat pancakes tare da blueberries, wanda za'a iya ɗanɗana shi da ƙaramin adadin zuma na halitta.
Na biyu karin kumallo: kamar wasu bishiyan oatmeal.
Abincin rana: miyar mackerel tare da dill; eggplant caviar tare da seleri.
Abincin dare: sorbet da aka yi daga yanka na mangoro, ayaba, currant.
Abincin dare: wani ɓangare na buckwheat da salatin kayan lambu.
Jumma'a
Karin kumallo: casserole na gida cuku da berries.
Na biyu karin kumallo: yanki na dunƙulen hatsi tare da feta, tumatir da ganye iri-iri.
Abincin rana: kwano na miyar wake da ganye.
Bayan abincin dare: apple.
Abincin dare: wani yanki na salatin bulgur mai dumi, barkono mai kararrawa da arugula.
Asabar
Karin kumallo: ɗanyen romo na ƙwai kaza biyu da albasa, alayyahu da tumatir.
Na biyu karin kumallo: ayaba sorbet.
Abincin rana: kwano na borscht mai cin ganyayyaki da kek da aka yi daga gari mai ɗumi tare da nama mara laushi da kayan lambu.
Abincin rana: soufflé daga curd da karas.
Abincin dare: dankali da dankali da albasa.
Lahadi
Karin kumallo: shinkafa a cikin garin goro da ɗan goro da 'ya'yan itace.
Na biyu karin kumallo: gilashin yogurt na halitta da kimanin 30 g na innabi.
Abincin rana: wani yanki ne na nikakken miyan kabeji dafaffun wake da ƙananan yankakken almon da ganye.
Yammacin abincin dare: yanki na gurasar hatsi tare da hummus, tumatir da latas.
Abincin dare: gasa burodi tare da shinkafa da gasa eggplant.
Rain yarda da Abincin Zuciya
Kamar wannan, abincin da ake ci don zuciya ba shi da wata ma'ana.
- Ba za ku iya bin shi ba sai idan, saboda wasu keɓaɓɓun abubuwa na jiki, ya zama dole a ci ta wata hanyar daban.
- Tabbas, idan kuna da halayen rashin lafiyan kowane abincin da ke cikin abincin, bai kamata ku ci su ba.
Amfanin Abincin Zuciya
- Kyakkyawan abinci mai ƙoshin lafiya ya ƙunshi abinci mai daɗi, iri-iri.
- Idan kun kusanci shirye-shiryen abincin, ba zai gundura ba kuma zai wadatar da jiki da duk abubuwan da ake buƙata.
- Baya ga inganta aikin zuciya, yanayin dukkanin kwayoyin halitta ana sabunta su da kyau, kamanninsu ya zama sabo da lafiya.
- Kuma tare da gyaran abun cikin kalori na abincin, waɗanda suke son rasa nauyi zasu iya cimma wannan burin.
Rashin dacewar Abincin Zuciya
- Ba mafi yawan lokutan farin ciki na wannan fasaha sun haɗa da gaskiyar cewa yana da kyau a bar wasu jerin samfurori har abada, kuma wannan har yanzu yana buƙatar aikin tunani akan kansa da kuma sake fasalin halin cin abinci.
- Don inganta lafiyar ku, kuna buƙatar rayuwa akan abincin zuciya na aƙalla makonni biyu. Kaico, sakamakon walƙiya-ba ya bayyana. Kuna buƙatar haƙuri.
Sake yin abinci don zuciya
Kuna iya maimaita abincin don zuciya, sai dai in likita ya ba da izini, duk lokacin da kuke so. Tabbas, a gaskiya, wannan shine ingantaccen abinci mai kyau, wanda yakamata ya amfanar da jiki kawai.