Idan an gano ku tare da ƙananan cholesterol da cutar hawan jini , za ku iya jin dadi da kuma rikita batun yadda ku ci. Abin godiya, akwai matsala da yawa a cin abinci ga waɗannan yanayi guda biyu. Anan akwai matakai masu yawa don fara maka.
Control Weight
Samun nauyin lafiyar yana da mahimmanci ga kulawa da karfin jini da kuma matakan cholesterol.
Biyo bayan shirya tsarin menu a tsarin ƙwayar calorie wanda aka ƙaddara shi ne tasiri na asarar asara.
Rage Sodium
Ba kowa yana kula da sodium ba, ma'ana cewa ba duk wadanda ke cin abinci mai girma na sodium zai haifar da cutar hawan jini a sakamakon. Maimakon yin aiki a matsayin jarrabawar ku don ganin idan kun kasance mai gishiri ko ba haka ba, yana da kyau kuyi ƙoƙari ku bi shawarar da Amurka ta bayar na kasa da 1,500 milligrams na sodium (kasa da 1 teaspoon na gishiri gishiri) kowace rana. Ka tuna cewa wannan manufa ce don yawancin abin da kuke ci. Idan kun ci abinci a cikin abinci maras yisti a rana, ku daidaita abincinku tare da abinci mai sodium maras kyau a gaba.
Tukwici: Mafi yawan hanyoyin da gishiri a cikin abinci na Amirka shine gishiri, gwangwani da kuma abinci mai dadi / abinci, da condiments. Hanya mafi sauki don rage yawancin sodium ba su kara gishiri daga shakarar gishiri ba, shayar da kayan lambu mai gwangwani tare da ruwa ta hanyar mai da hankali, da kuma neman abinci don a shirya shi da kadan ko a'a a yayin cin abinci.
Ƙara Potassium
Kwanancin abincin da ake ci da rage cin abinci na rage cin hanci da rashawa (DASH) ya gano cewa rage cin abinci a cikin potassium daga 'ya'yan itatuwa, kayan lambu, da kayan abinci mai laushi maras yisti ya taimaka wajen rage yawan ciwon daji na LDL "bad" a cikin mahalarta nazarin.
High Potassium Foods (225 MG da 1/2 kofin bauta, ko mafi girma):
- Apricots
- Avocado
- Ayaba
- Cantaloupe
- Chicken (zabi gurasa, dafa, ko gishiri)
- Kifi (zabi gasa, dafa, ko kifi na kifi)
- Melon Melon
- Nama (zabi yankakken nama, gasa, dafa, ko gishiri)
- Milk (zabi ƙananan kitshi ko kyan zuma)
- Oranges
- Alayyafo
- Tumatir
- Turkiyya (zabi nama mai tsabta)
- Winter squash
Kana buƙatar duba tare da likitan ka don ganin idan mai cin abinci mai girma na potassium ya dace maka. Wasu yanayi na likita ko magunguna na iya buƙatar cin abinci mai ƙuntataccen potassium.
Rage M Fats
Fats da ƙwayoyin ƙwayoyin cuta suna taimakawa wajen kafa harsashi a cikin arteries da kuma kara yawan hadarin cututtuka na zuciya. Ka guji ƙwayoyi mai kyau ta hanyar iyakance naman ja, abinci mai soyayyen, kayan kiwo mai ƙanshi , da kayan da aka gasa.
Ƙara yawan Fats da aka yi
Sauya fatattun masu juye da ƙwayoyi mai kyau na "mai kyau" na man zaitun, kifaye kamar kifi, tuna, da majajila, walnuts, man zaitun, da avocado. A cikin nazarin daya, an nuna magunguna mai Omega-3 don rage yawan karfin jini a cikin mutane da hauhawar jini.
Fara Farawa
Zai iya zama da wuya a sauya sauye-sauyen sauye-sauye a lokaci ɗaya, musamman ma idan aka gano ka da yanayin likita biyu. Gwada yin saurin lafiya sau ɗaya a mako don makonni huɗu. Da zarar ka sami nasarar gyaran waɗannan gyare-gyaren, ka biya kanka da wani abu da kake jin dadi, kamar tafiya zuwa wurin shakatawa ko kuma fina-finai.
A wata na biyu, mayar da hankali kan kiyaye waɗannan halayen kirki, da kuma ƙara nau'in iri iri zuwa ga abincinku. Lokacin da kake jin shirye, gwada kashi na biyar da na shida na lafiyar jiki, kuma kada ka mance don lada kanka don canje-canje masu kyau da ka yi.
Sources:
Kasuwancin F, Svetkey L, Vollmer W., Hanyoyin Cutar Danniya na Rage Gurasar Ciniki a kan Masu Mahalarta a Gudun Abincin Abinci don Dakatar da Harkar Tsaro (DASH) (2001). New England Journal of Medicine (344) 3 -10.
Morris MC, Sacks F, Rosner B (1993). "Shin Kwayar Kifi na Ƙungiyar Kifi Kasa?". Journal of Human Retension (88): 523-533.