Abinci don rage triglycerides
Wadatacce
- 1. Rage yawan amfani da carbohydrates mai sauki
- 2. Guji yawan shan giya
- 3. Cin kyawawan kitse
- 4. Amfani da abinci mai wadataccen fiber
- Menu na Abinci don Triglycerides
- Duba wasu nasihu don saukar da triglycerides a cikin bidiyo mai zuwa:
Abincin da zai rage triglycerides yakamata ya zama mai karancin abinci mai sukari da farin gari, kamar su farin burodi, kayan zaki, kayan ciye-ciye da waina. Waɗannan abinci suna da wadataccen sauƙi mai ƙwanƙwasa, wanda ke faɗin haɓakar triglycerides a cikin jini.
Lokacin da sakamakon triglyceride ya kasance sama da 150 ml / dL, akwai ƙarin haɗarin samun matsalolin lafiya kamar cututtukan zuciya da ciwon sukari, misali, amma wanda za'a iya kauce masa ta bin ƙoshin lafiya da daidaitaccen abinci. Don haka a nan akwai nasihu 4 don rage triglycerides ta hanyar abincinku:
1. Rage yawan amfani da carbohydrates mai sauki
Yin amfani da yawancin abinci mai wadataccen sukari da farin gari shine babban dalilin babbar triglycerides, yana da mahimmanci a guji samfuran da suka wuce gona da iri kamar sukari, garin alkama, kayan ciye-ciye, pizza, farin taliya, farin burodi, waina, daukis gaba ɗaya, kayan zaki, mai taushi abubuwan sha da ruwan roba na wucin gadi.
Bugu da kari, ya kamata kuma ku guji ƙara sukari a cikin abincin da aka shirya a gida, kamar ruwan 'ya'yan itace, kofi da shayi. Duba cikakken jerin wadataccen abinci mai cike da carbohydrate kuma fahimci waɗanne ne mafi kyau.
2. Guji yawan shan giya
Abin sha na giya suna da yawan adadin kuzari kuma suna motsa samar da triglycerides. Giya, alal misali, baya ga giya kuma yana dauke da babban abun ciki na carbohydrate, kuma yawan amfani da shi muhimmin dalili ne na canza triglycerides da cholesterol. Sanin illar shaye-shaye a jiki.
3. Cin kyawawan kitse
Kyakkyawan ƙwayoyi suna taimakawa sarrafa cholesterol da ƙananan triglycerides, yayin da suke aiki azaman antioxidants da anti-inflammatory, inganta yaɗuwar jini da hana matsalolin zuciya, bugun jini da thrombosis, misali.
Abinci mai wadataccen mai mai shine mai, zaitun, gyada, almond, chia tsaba, flaxseed, sunflower, kifi kamar tuna, sardines da salmon, da avocado. Bugu da kari, yakamata a guji yawan cin abinci mai wadataccen mai, kamar su tsiran alade, tsiran alade, naman alade, alade, hamburger da abinci mai sanyi.
4. Amfani da abinci mai wadataccen fiber
Abincin da ke cike da zare shine 'ya'yan itace, kayan marmari da kayan abinci gaba ɗaya, kamar su shinkafa launin ruwan kasa, biredin launin ruwan kasa, taliya ta gari, alkama da oat bran, oat ɗin da aka birgima, quinoa, lentil da iri kamar su chia, flaxseed, sesame, pumpkin da sunflower.
Fibobi suna taimakawa da rage kaikayi a cikin glucose na jini, wanda shine sukarin jini, inganta kulawar triglycerides da cholesterol, ban da kiyaye hanjin cikin lafiya da kuma yakar ƙin ciki.
Menu na Abinci don Triglycerides
Tebur mai zuwa yana nuna misalin menu na kwanaki 3 don sarrafa triglycerides:
| Abun ciye-ciye | Rana 1 | Rana ta 2 | Rana ta 3 |
| Karin kumallo | 1 kopin kofi mara dadi + yanka guda biyu na dunƙulen nama tare da kwai da cuku | 1 gilashin ruwan 'ya'yan lemun tsami + 1 cuku cuku | 1 kopin kofi tare da madara + 1 tapioca tare da kwai + 1 tanjarin |
| Abincin dare | Gwanda guda 2 tare da miyar ganyen oat 1 | Ayaba 1 + gyada cashew 10 | 1 gilashin koren ruwan 'ya'yan itace tare da kabeji da lemun tsami |
| Abincin rana abincin dare | 4 col miyan shinkafa mai ruwan kasa + 3 col miyan wake + gasasshiyar kaza da man zaitun da rosemary + 1 tanjarin | Taliyan taliya da miyar tumatir da aka yi da taliya ta gari + salatin kore da man zaitun + pear 1 | naman nama tare da kabewa + shinkafar ruwan kasa tare da broccoli, wake da kayan lambu da aka dafa a cikin man zaitun + apple 1 |
| Bayan abincin dare | 1 yogurt mara kyau tare da strawberry + 1 yanki burodi da cuku | kofi mara dadi + 3 cikakkiyar hatsi tare da cuku | Ayaba da aka gasa + 2 kwayayen da aka fasa + kofi mara dadi |
Yana da mahimmanci a tuna cewa abinci don sarrafa triglycerides dole ne ya kasance tare da masanin abinci mai gina jiki, wanda kuma zai iya ba da umarnin shayi da magungunan gida waɗanda ke taimakawa wajen magance wannan matsalar. Duba wasu misalai anan.
Duba wasu nasihu don saukar da triglycerides a cikin bidiyo mai zuwa:
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