Abinci don mai a cikin hanta

Wadatacce

• Shawarwarin abinci don ƙoshin hanta
• Abincin da aka ba da izini
• Abincin da Zai Guji
• Samfurin menu don hanta mai mai
• Sauran shawarwari
• Gwajin ilimi
• M hanta: gwada ilimin ku!

A cikin yanayin hanta mai ƙanshi, wanda aka fi sani da hepatatic steatosis, yana da mahimmanci a ɗan canza wasu halaye na cin abinci, saboda wannan ita ce ɗayan mafi kyawun hanyoyi don bi da haɓaka alamun cutar, musamman asarar abinci, ciwon ciki akan gefen dama da kumburin ciki.

Hanta mai kiba sakamakon sakamako ne na rashin cin abinci, wanda ke da alaƙa da ƙimar kiba da cututtukan kiba kamar: pre-diabetes, diabetes, high cholesterol, high triglycerides da hauhawar jini. Don haka, wannan abincin shine nufin kawar da tarin kitse a matakin ciki, don ƙoƙarin rage kitse a hanta.

Shawarwarin abinci don ƙoshin hanta

Ofaya daga cikin manyan shawarwari don kawar da tarin kitse a hanta shine rage nauyi idan kayi nauyi. Wannan saboda, lokacin da aƙalla 10% na nauyin yanzu ya ɓace, matakan enzymes a cikin hanta suna ƙaruwa kuma suna son kawar da tarin mai.

Wadannan suna nuna alamun abincin da aka ba da izini da abin da ya kamata a guji:

Abincin da aka ba da izini

• Amfani da abinci sau 4 zuwa 5 na 'ya'yan itace da kayan marmari a kowace rana, kamar su zucchini, eggplant, latas, tumatir, albasa, karas, apple, pear, peach, gwanda, strawberries, blackberries, raspberries, orange, lemon, plums, da sauransu;
• Ara yawan cin abinci mai wadataccen fiber a kullum, kamar shinkafa mai ɗanɗano, burodi mai ruwan kasa ko taliya mai yalwa;
• Qwai;
• Farin nama (mai ƙarancin mai), kamar su turkey, kaza ko kifi;
• Madara mai madara da yogurt;
• Farin cuku;
• 1 cokali (na kayan zaki) na danyen zaitun.

Nau'in kitsen da za'a iya cinyewa, amma a cikin adadi kaɗan, shine polyunsaturated, fatun da ba shi da abinci da abinci mai wadataccen omega 3. Wasu misalan waɗannan nau'ikan kitse sune: man zaitun, avocado, kwayoyi kamar gyada, goro, almon; da kifi kamar kifin kifi, kifi, sardines ko mackerel, misali. Duba karin misalai na abinci mai wadataccen omega 3.

Duba wasu mahimman mahimmanci a cikin bidiyo a:

Abincin da Zai Guji

Abincin da ya kamata a guje masa don hana haɗuwar kitse a cikin hanta sune:

• Abinci tare da mai mai ƙanshi: cuku mai zaki, cuku mai tsami, curd, cakulan, kukis, waina, tsiran alade, biredi, man shanu, kwakwa, margarine, pizza ko hamburger, misali;
• Kayayyaki masu wadataccen sukari, musamman masu masana'antu da sarrafa su, kamar su cookies ko ruwan 'ya'yan itace;
• Azumi, shirye ko abinci mai sanyi;
• Abin sha na giya.

A wasu mutane, kitse a cikin hanta na iya haifar da ciwon ciki kuma, sabili da haka, cin abincin da ke samar da iskar gas, kamar su wake, na iya haifar da rashin jin daɗi sosai, don haka suma a kauce musu. Duba jerin abincin da ke haifar da gas.

Samfurin menu don hanta mai mai

Tebur mai zuwa yana nuna misalin menu na kwanaki 3 don cin abincin mai hanta:

Abinci	Rana 1	Rana ta 2	Rana ta 3
Karin kumallo	Yankakken 2 na burodin nama + yankakken farin cuku + gilashin 1 na ruwan lemun da ba a sha ba	1 kwalban yogurt + ½ kofin hatsi + pear 1	2 kwai da aka rube + yanki guda 1 na farin cuku + guda 1 na garin burodi + 1 gilashin ruwan 'ya'yan itacen da ba a sha ba
Abincin dare	1 matsakaici peach	2 dukkan nishadi tare da cokulan ricotta cokali	Ayaba 1
Abincin rana abincin dare	90 g na gasashen nono kaza + ½ kopin shinkafa + kofi 1 na latas, karas da salatin masara, wanda aka dandana shi da digon lemon da gishiri + pear 1	1 fillet na hake a cikin tanda tare da kabewa puree + 1 kopin gwoza gwoza tare da tafasasshen karas, dandano da dropsan digo na lemun tsami da Oregano + ayaba	1 matsakaiciyar cikakkiyar alkama + 90 g na turkey nono a yanka a cikin tsaba + tumatir, latas da salatin albasa, wanda aka dandana da lemon tsami da cokali na man zaitun (kayan zaki) + peach 1
Bayan abincin dare	1 kwalba na gelatin-ba tare da sukari ba	1 tuffa	1 yogurt mara mai mai tare da ½ kofin granola

Sauran shawarwari

Yana da mahimmanci a sha ruwa da yawa a cikin yini, ana bada shawarar aƙalla shan lita 2 kowace rana. Haka kuma yana yiwuwa a shanye shayin da ke son tsabtace hanta don kawar da gubobi da aka tara, kamar su sarƙar madara, yarrow ko atishoki. Duba sauran misalan magungunan gida don kitsen hanta.

Idan mutum bai sha ruwa da yawa ba yana yiwuwa a ƙara lemun tsami, saboda ban da ba ɗan ɗanɗano ga ruwan yana kuma ƙunshe da bitamin C wanda ke taimakawa gurɓata hanta. Bugu da kari, koyaushe ya kamata ku kasance aƙalla manyan abinci guda 3 da kayan ciye-ciye 2 a ko'ina cikin yini, ku guji yin dogon lokaci ba tare da cin abinci ba.

A cikin wannan abincin yana da mahimmanci a shirya abinci a hanya mai sauƙi, ba tare da daɗin ƙanshi ko mai mai yawa ba, kuma ya fi dacewa a dafa shi kamar yadda aka soya, tururi ko a cikin tanda.

Ta hanyar bin wadannan jagororin daidai, yana yiwuwa a hankali a hankali a kawar da tarin kitse a matakin ciki, da kuma tarin kitse a cikin hanta, tare da ganin sakamako a cikin kimanin watanni 2. Koyaya, abin da yakamata shine a koyaushe masanin likitan abinci don daidaita menu zuwa bukatun kowane mutum.

Gwajin ilimi

Wannan gwajin da sauri zai baka damar tantance ilimin ka na yadda zaka kula da hanta mai kiba da kyau:

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M hanta: gwada ilimin ku!

Fara gwajin Abincin mai lafiya ga hanta yana nufin:

• Ku ci shinkafa da yawa ko farin burodi, da kuma kayan nikakke.
• Ku ci gallar kayan marmari da 'ya'yan itatuwa sabo da suna da wadataccen fiber da karancin mai, rage rage cin abincin da ake sarrafawa.

Kuna iya gaya cewa hanta yana inganta lokacin da:

• Cholesterol, triglycerides, hawan jini da rage nauyi;
• Babu karancin jini.
• Fatar ta kara kyau.

Amfani da giya, ruwan inabi ko wani abin sha na giya shine:

• An yarda, amma kawai a ranakun bikin.
• An hana. Ya kamata a guji yawan shan giya gaba ɗaya a cikin batun hanta mai ƙanshi.

Ofayan mafi kyawun hanyoyi don taimakawa hanta ta murmure shine:

• Cin abinci maras mai mai nauyi don rage nauyi zai rage cholesterol, triglycerides da juriya na insulin.
• Yi gwajin jini da duban dan tayi a kai a kai.
• Sha ruwa mai yalwa.

Abincin da bai kamata a ci shi don taimakawa hanta ta dawo ba sune:

• Abinci mai mai mai yawa irin su tsiran alade, tsiran alade, biredi, man shanu, nama mai ƙanshi, cuku mai laushi mai rawaya sosai da abinci da aka sarrafa.
• 'Ya'yan Citrus ko ja bawo.
• Salatin da miya.

Na Gaba Gaba