Abubuwa masu Amintaccen Zuciya

Wadatacce

• Abinci don zuciya
• 1. Mayonnaise
• 2. Cheese
• 3. Gishiri
• 4. Qwai
• 5. Naman sa
• 6. Cakulan
• 7. Kirim mai tsami
• 8. Tankama
• 9. Cikakken hatsi
• 10. Sugar
• Arin bayani game da lafiyar zuciya

Abinci don zuciya

Ko kuna murmurewa daga bugun zuciya ko ƙoƙarin hana ɗayan, lafiyayyen abinci ya zama ɓangare na shirin.

Yayin da kuka fara gina dabarun cin abincinku na lafiya, yana da mahimmanci a san waɗanne irin abinci ne za a iyakance da kuma irin abincin da za a ci. Cin daidaitaccen, abinci mai gina jiki wanda ya haɗa da ƙwayoyin carbohydrates, sunadarai marasa ƙarfi, da ƙoshin lafiya shine maɓalli.

Heartungiyar Heartungiyar Zuciya ta Amurka (AHA) ta ba da shawarar iyakance kitse mai zuwa 5 zuwa 6 na yawan adadin kuzarinku mafi yawa. Don abinci mai yawan kalori 2,000, wannan kusan gram 11 zuwa 13 a kowace rana. Suna kuma ba da shawarar guje wa ƙwayoyin mai.

Don taimaka muku, za mu haskaka da dama masu maye gurbin zuciya da ba da shawarwari don sa su ɗanɗana daɗi. Tare da wasu sauye sauye masu sauki, zaka iya taimakawa sanya kaska a sifa mai kyau kuma har yanzu kana jin daɗin abinci mai daɗi.

1. Mayonnaise

Duk da yake zaku iya musanya mayo mai ƙananan mai don mayo na yau da kullun, akwai wasu zaɓuɓɓukan sauyawa masu dadi. Exampleaya daga cikin misalan shine avocado, wanda lokacin da aka nika za a iya maye gurbin mayonnaise a girke-girke kamar kwai ko salatin dankalin turawa.

Hummus shima zaɓi ne mai kyau don yin “salati,” kamar kwai ko salatin tuna. Idan kun san mutumin da kawai dole ne ya kasance yana da mayo a sandwich a kowane lokaci, ba da shawarar gwada yaduwar hummus a maimakon haka.

Don koren salati ko haɗuwa da kayan lambu, yogurt na Girka shine kyakkyawan zaɓi. Hakanan ɗanɗano mai ɗanɗano da laushi mai laushi suma suna daɗa kyau don ƙarawa zuwa tsoma. Pesto wani zaɓi ne mai ɗanɗano na kayan lambu da salatin dankalin turawa maimakon mayo.

Yankakken dafafaffen ƙwai shima babban maye gurbin mayo ne akan sandwich. Saboda mayo yana da ƙwai a matsayin ɓangare na tushen sa, akwai irin wannan ɗanɗano da haɓakar furotin amma ƙarancin adadin kuzari da mai.

Ku ɗanɗani tip: Ickauki ɗanɗano na hummus ta hanyar ƙara ruwan lemun tsami, jan barkono, ko ma ɗanɗon avocado. Waɗannan za su ƙara dandano da abubuwan gina jiki - nasara ga maye gurbinsu.

2. Cheese

Cuku mai ƙananan mai yana ba da babban dandano mai ɗanɗano ga nau'ikan mai mai mai mai sosai. Kodayake cuku mai kyauta ba zai iya zama kamar mafi kyawun zaɓi, yawancin alamomi suna da laushi sosai, ba sa narkewa da kyau, kuma suna da ɗan ɗanɗano.

Madadin haka, gwada cuku mai daɗaɗɗa, wanda yake da babban ɗanɗano da halaye masu narkewa kamar na asali amma tare da ƙarancin mai.

Wararren gwani: Sayi bulolin da aka rage kiba sannan a kankare kanku. Ba kawai mai rahusa bane, amma kuma yana narkewa mafi kyau.

3. Gishiri

Yawancin likitoci, tare da AHA, suna ba da shawarar abinci wanda ya ƙunshi ƙasa da milligrams 2,300 na sodium a kowace rana - wannan bai kai 1 cokali ba. Idan kun riga kuna da cutar hawan jini, kuyi burin kasa da milligram 1,500 a kowace rana. A zahiri, suna ɗaukar iyakance mafi dacewa ga yawancin manya ƙasa da milligram 1,500 a kowace rana.

Maimakon kaiwa ga saltshaker, ƙara feshin ruwan inabi ko matsi na sabon lemon a abincinku. Amfani da ganyaye da kayan ƙanshi babbar hanya ce don ba da sanannen tasa sabon juyawa. Gwada ƙirƙirar kayan haɗin ƙanshi mara gishiri don kasancewa a hannu lokacin da kuke buƙatar haɓakar dandano.

Ku ɗanɗani tip: Dandanon ganyen sabo yana bushewa da sauri idan an dafa shi, saboda haka kara su gab da hidimtawa.

4. Qwai

Qwai babbar hanya ce mai samar da furotin da muhimman abubuwan gina jiki, amma suna dauke da kitse mai wadatacce. Babban kwai daya yana dauke da gram 1.6 na kitsen mai. Maimakon yanyanke ƙwai kwata-kwata, yi ƙoƙari ka cinye su gwargwado, wanda ke nufin ƙwai bakwai ko ƙasa da kwai a mako don lafiyayyen mutum.

Qwai na iya zama wani sashi na lafiyayyen abinci muddin dai kayi la’akari da yawan abincin mai da kake ci yau kuma suna cikin iyakokin da aka ba ka shawara.

Wararren gwani: Zaɓi don yin “ƙwai chia” don zare, maye gurbin kwai mai omega 3 a cikin kayan da aka toya. A hada garin chia cokali 1 da ruwa cokali 3 don maye gurbin kwai daya a girke-girke.

5. Naman sa

Lokacin da kake sha'awar burger mai ɗumi ko yanki mai kauri na naman, sai ka haɗu da daidaitattun sassa mara naman ƙasa turkey da ciyawar ciyawa, nama mara laushi. Tashar turkey ta ƙasa tana ƙara danshi kuma tana sa dafa burgers ƙasa da lalacewa.

Don girke-girke kamar barkono, taliyan taliya, ko casseroles waɗanda ke kira ga naman sa, kuna iya sauyawa tare da turkey na ƙasa ba tare da lura da wani bambanci ba.

Wararren gwani: Yawancin manyan kantuna suna ba da nau'ikan dandano mai ɗanɗano, tsiran alade mai ƙarancin mai wanda aka yi daga turkey. Zaɓi don ƙwanƙwasa turkey, wanda ke da ƙananan kitse fiye da cinya da nau'in ƙafa.

Hakanan, yi la'akari da siyan kwayoyin don haɓaka ƙimar gina jiki da ƙima. Naman ganyayyaki sukan ƙunshi matakan omega-3 mafi girma.

6. Cakulan

Cakulan yana da wuri a cikin abinci mai ƙoshin lafiya, amma yakamata kayi watsi da farin cakulan da nau'in cakulan madara. Idan aka ci shi cikin matsakaici, cakulan mai duhu (kashi 70 cikin dari na koko ko mafi girma) na iya rage hawan jini da matakan LDL (mummunan cholesterol), a cewar.

Don kayan da aka gasa kamar su cookies da waina, da kyau a yanka cakulan cakulan don a yada shi ko'ina cikin girke-girke kuma rage adadin sukarin da ake kira da kwata ko rabi.

Ku ɗanɗani tip: Kuna son karin cakulan? A cikin girke-girke masu dacewa, sauya 1/4 kofin koko foda don tablespoons 2 na gari mai ma'ana.

7. Kirim mai tsami

Kamar sauran kayan kiwo, kirim mai tsami wani sinadari ne wanda aka sanya shi cikin nau'ikan girke-girke iri-iri. Samun dandano iri ɗaya ba tare da dukkan kitse ba ta hanyar tsarkakewa daidai adadin cuku da ƙananan kitse da yogurt mara ƙwai a cikin injin haɗawa da amfani da shi a madadin kirim mai tsami. A cikin yin burodi, zaku iya maye gurbin adadin mai ƙananan mai ko yogurt mara ƙyama a girke-girke da yawa.

Wararren gwani: Gwada yogurt na Girkanci, wanda yafi yogurt girma da kaifi da gaske saboda yawancin whey sun lalace.

8. Tankama

Steak yakan sami mummunan suna kamar rashin lafiya. Koyaya, akwai adadi da yawa waɗanda sune manyan maye gurbin nama. Mafi kyawun cinikin ku shine:

• ido zagaye
• sirloin tip gefe
• zagaye na sama
• saman sirloin

Girman rabo shine maɓalli. Dangane da Ma'aikatar Aikin Gona ta Amurka, nauyin oza 3.5 na naman shanu yana da gram 4.5 ko kasa da kitsen mai da kasa da miligrams 95 na cholesterol.

Ku ɗanɗani tip: Don yankakken naman sa tare da wani ɗanɗano, ɗanɗano mai ƙoshin nama, tambayi mahautan yankinku game da naman sa mai ƙarancin shekaru.

9. Cikakken hatsi

Abincin da ke wadataccen hatsi an nuna shi don rage hawan jini, hauhawar matakan cholesterol, da haɗarin shanyewar jiki, a cewar AHA. Kuna iya canzawa zuwa rabin adadin gari mai ma'ana tare da garin alkama a kusan dukkanin girke-girken da kuka fi so. Don ƙarin rubutu, gwada amfani da kofi 1/4 na oats ɗin da aka birkice a madadin dukkan amfanin gari.

Wararren gwani: Ba ku son dandano ko ƙyallen alkama duka? Nemi kashi dari fari garin alkama duka. Ya fi sauƙi a cikin ɗanɗano, amma har yanzu yana da dukkan abinci mai gina jiki.

10. Sugar

Sabbin jagororin da ke da lafiyar zuciya daga AHA suna roƙon mutane da su ci fiye da 100 (ga mata) zuwa adadin kuzari 150 (ga maza) daga ƙarin sukari - waɗanda ba sa faruwa a zahiri cikin abinci - yini.

Zaka iya maye gurbin stevia ko erythritol har zuwa rabin sukari a cikin mafi yawan kayan da aka toya ba tare da wani bambanci a cikin taushi ko dandano ba. Iyakance ci da ingantaccen sugars shine mafi kyau kodayake. Gwada amfani da fruita fruitan itace na percenta naturalan kashi ɗari don dandano biredi da abubuwan sha.

Wararren gwani: Ana iya samun adadi mai yawa na sukari a cikin abubuwa kamar ketchup, kayan salatin, da biredi, don haka karanta alamun a hankali. Kowane karamin cokali daidai yake da gram 4 na sikari.

Arin bayani game da lafiyar zuciya

Amintaccen abinci shine taku ɗaya tak akan hanyar zuwa lafiyayyar zuciya. Duba waɗannan labaran masu amfani don sauran manyan nasihu don tika ɗin ku:

• Abin da za a yi Bayan Tsira daga Ciwon Zuciya
• Alamomin Ciwon Zuciya Bai Kamata Ka Yi Watsi Da Su ba