Sauƙaƙe, maye gurbin zuciya-mai wayo

Lafiyayyen abinci mai ƙarancin ƙoshin mai. Cikakken kitse na iya kara muku mummunar cholesterol kuma ya toshe jijiyoyin ku. Hakanan cin abinci mai gina jiki yana iyakance abinci tare da ƙarin gishiri, wanda zai iya ƙara hawan jini, da ƙara sukari, wanda zai haifar da ƙaruwa.

Yin zaɓin abinci mai ƙoshin lafiya ba yana nufin dole ne ku sadaukar da dandano ba. Mabudin shine hada da karin sabo, hatsi, wake, nama mai laushi, kifi, da kiwo mai kiba.

Rage yawan kitse a cikin kiwo. Kayan kiwo gaba daya suna da kitse mai yawa. Amma akwai hanyoyin lafiya.

• Maimakon man shanu, dafa tare da zaitun, canola, masara, ko man safflower.
• Sauya cream mai nauyi tare da madara mai ƙishi.
• Sauya cuku-madara mai madara duka, yogurt, da madara da nau'ikan mai mai mai mai yawa.

Gwaji. Idan girke-girke yana kira ga madara duka, yawanci zaka iya maye gurbin mafi yawan ko duk girman da madara mai ƙyama ko madara mai mai mai ƙima ba tare da ragi a ingancin ƙarshe ba.

Zaba nama mara kyau Suna da ƙarancin mai kuma sun fi kyau ga zuciyar ku. Lokacin zabi da dafa nama mai nama:

• Cire fata daga kaza da turkey kafin a yi aiki.
• Zaba yankakken nama na naman alade, kamar su ɗanɗano ko yankakken yanki.
• Nemi yankan naman shaƙalar da aka lakafta "zaɓi" ko "zaɓi."
• Kauce wa yankakken yanki na naman sa, ko yanka da aka yiwa alama "firayim."
• Yanke kitsen da yake bayyane kafin a dafa shi.
• Maimakon soyawa, gasa, gasa, romo, ko kuma motsa naman soya.
• Idan wuraren waha masu yawa a cikin kwanon rufi, zuba shi kafin a yanka naman.

Shirya nama azaman ɓangare na abinci, maimakon babban jan hankali. Misali, motsa naman alade tare da broccoli kuma a yi amfani da shinkafar ruwan kasa. Tare da naman, kuna samun hidimar kayan lambu da hatsi cikakke.

Hakanan zaka iya gwada musanya nama tare da abincinku.

• Wake yana da kyau a miya, salati, da kan shinkafa.
• Kwayoyi suna sa salati, abinci mai soyayyen, da kayan lambu.
• Qwai suna yin babban abincin dare, kamar omelet da frittatas.
• Namomin kaza suna ƙara naman nama a biredi, casseroles, da stroganoffs.
• Tofu yana da kyau tare da curry da motsa soyayyen jita-jita.
• Arin cin kifi, musamman kifin da ke cikin ƙwayoyin mai mai omega-3. Wannan ya hada da herring, sardines, salmon, tuna, kifi, da mackerel.

Don rage gishiri, adana kicin ɗinku da kayan miya da ba su da gishiri, miya, abinci na gwangwani, ko gauraya. Maimakon gishiri, dandana abincinku da:

• Orange, lemun tsami, ko ruwan lemun tsami
• Kayan yaji da ganye
• Ruwan inabi
• Ganye mara gishiri yana haɗuwa

Farin gari, farar shinkafa, da sauran tsaba da aka tace daga kayan abinci. Sau da yawa zaka same su a cikin abinci mai cike da sukari, sodium, da mai.

Ana ɗora hatsin duka tare da zare da abinci mai gina jiki. Zasu iya taimakawa rage ƙwayar cholesterol a cikin jininka kuma su sa ka ji daɗi sosai. Yayin da kuke siyayya don abinci, karanta alamun don mai da abun ciki na sukari. Kasance a kan ido don:

• Gurasar hatsi, hatsi, da kuma bishiyoyi waɗanda suka lissafa cikakkiyar alkama a matsayin farkon kayan aiki a cikin alamun su
• Cikakken garin alkama maimakon farin garin
• Brown ko shinkafar daji maimakon farar shinkafa
• Duk alkamar alkama
• Oatmeal
• Sauran hatsi kamar quinoa, amaranth, buckwheat, da gero

Lura cewa samfuran da aka bayyana a matsayin “hatsi da yawa” na iya ko ba su ƙunsar hatsi cikakke.

Yawan sukari a cikin abincinku yawanci yana nufin yawancin adadin kuzari ba tare da yawancin abubuwan gina jiki ba. Don kiyaye nauyinka da zuciyarka cikin koshin lafiya, iyakance sukarin da kake ci.

• Yanke sukari a girke-girke ta kashi ɗaya bisa uku ko fiye. Sau da yawa ba za ku lura da bambanci ba.
• A girke-girke, yi amfani da applesauce mara dadi a daidai adadin maimakon sukari.
• Yi amfani da ginger, allspice, ko kirfa a cikin oatmeal.
• Iyakance yawan amfani da abubuwan sha masu zaƙi kamar su teas mai ɗanɗano, abubuwan sha na wasanni, da sodas.

Gasa Salmon Dijon

• 1 kofin (milliliters 240, mL) kirim mai tsami mara kyauta
• Cokali 2 (tsp), ko 10 ml, busasshen dill
• 3 tablespoons (tbsp), ko 45 mL, scallions, yankakken yankakken
• 2 tbsp (30 ml) Dijon mustard
• 2 tbsp (30 ml) ruwan lemon tsami
• 1 ½ lbs (680 g) salmon fillet tare da yanke fata a tsakiya
• Tsp (2.5 mL) garin tafarnuwa
• Tsp (2.5 ml) barkono baƙi
• Kamar yadda ake buƙata, fesa ba tare da kitse ba

1. Whisk kirim, dill, albasa, mustard, da lemun tsami a cikin ƙaramin kwano don haɗawa.
2. Sanya kifin kifin, gefen fata a ƙasa, akan takardar da aka shirya. Yayyafa da garin tafarnuwa da barkono. Yada tare da miya.
3. Gasa salmon har sai kawai a cikin tsakiya, kimanin minti 20.

Source: Heartasar Zuciya, Huhu, da Cibiyar Jini.

Kayan miya na Spaghetti na ganyayyaki

• 2 tbsp (30 ml) man zaitun
• 2 kananan albasa, yankakken
• 3 tafarnuwa tafarnuwa, yankakken
• 1 ¼ kofuna (300 ml) zucchini, yankakken
• 1 tbsp (15 ml) oregano, bushe
• 1 tbsp (15 ml) Basil, bushe
• 8 oz (227 g) gwangwani na ƙaramin sodium miya mai tumatir
• 6 oz (170 g) gwangwani na man sodium mai ƙarancin sodium
• 2 matsakaici tumatir, yankakken
• 1 kofi (240 ml) ruwa

1. A cikin matsakaiciyar skillet, mai zafi. Sauté albasa, tafarnuwa, da zucchini a cikin man na tsawon mintuna 5 a matsakaicin zafi.
2. Remainingara sauran sinadaran kuma a rufe su tsawon minti 45. Yi amfani da taliyar hatsi duka, dafa ba tare da gishiri ba.

Source: Jagoran ku don Rage Hawan Jinin ku tare da DASH, Kiwon Lafiya na Amurka da Ayyukan Dan Adam.

Ciwan jijiyoyin zuciya - maye gurbin zuciya mai kaifin zuciya; Atherosclerosis - sauya wayayyun zuciya; Cholesterol - sauya wayayyun zuciya; Ciwan zuciya - cututtukan zuciya masu maye gurbin zuciya; Lafiyayyen abinci - masu maye gurbin zuciya; Koma lafiya - zuciya smart maye gurbin

Eckel RH, Jakicic JM, Ard JD, et al. Jagoran 2013 AHA / ACC game da gudanar da rayuwa don rage haɗarin zuciya da jijiyoyin jini: rahoto na Kwalejin Kwalejin Zuciya ta Amurka / Heartungiyar Heartungiyar Heartungiyar Zuciya ta Amurka a kan Ka'idodin Aiki. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Cibiyar Zuciya ta Kasa, huhu, da Cibiyar Jini (NHLBI). A takaice: jagoran ka dan rage hawan jini tare da DASH. www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf. An sabunta Agusta 2015. Iso zuwa Yuli 21, 2020.

Ma'aikatar Aikin Gona ta Amurka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Jagororin Abinci ga Amurkawa, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. An sabunta Disamba 2020. Iso ga Janairu 25, 2021.

• Cututtukan Zuciya
• Yadda ake Rage Cholesterol da Abinci
• Gina Jiki