Rayuwa ta yi gajeru da ba za ka iya makalewa cikin irin wannan abincin mai ban sha'awa ba. Wataƙila ka saba da cin wasu abinci masu kyau ga zuciya don rage yawan cholesterol ɗinka. Amma cin oatmeal don karin kumallo, shinkafa tare da kayan lambu iri ɗaya don abincin rana, da kuma cin salmon tare da burodi don abincin dare... shin ba zai zama abin gundura ba bayan wani lokaci? Idan har ma za ka iya haddace abincinka na yau da kullun, lokaci ya yi da za ka canza halayen cin abincinka.
Akwai wata babbar fa'ida ta canza abincinka ta wannan hanyar. Idan ka zaɓi nau'ikan abinci iri-iri, za ka faɗaɗa nau'ikan sinadarai masu gina jiki da jikinka ke samu kowace rana da mako-mako. Don haka, duba waɗannan sabbin ra'ayoyin abinci guda 10 waɗanda za su kiyaye lafiyar zuciyarka yayin da kuma za su gamsar da ɗanɗanonka.
Bari mu gwada waɗannan sabbin abubuwa maimakon abincin da kuka saba ci?
Maimakon abincin da yawanci kuke ci wanda ke da kyau ga cholesterol ɗinku, bari mu kalli wasu abinci waɗanda suma suna da lafiya, amma suna da ɗanɗano daban. Kuna iya samun kyakkyawan ra'ayi daga wannan teburin.
| Tsohon abin da ka fi so | Gwada wani sabon abu (Sabon abin da aka fi so) | Me yasa yake da kyau? (Me yasa yake da kyau) |
|---|---|---|
| Man Zaitun | Man Avocado | Kamar man zaitun, yana da wadataccen kitse mai lafiya (manonounsaturated fats). Yana rage mummunan cholesterol (LDL). |
| Kifi | Kifin Sablefish/Baƙin Kifin Cod | Kamar kifin salmon, yana da wadataccen sinadarin Omega-3. Yana da kyau sosai ga zuciya. |
| Karas | Parsnip | Ya fi karas da kashi 60% na fiber. Yana da kyau ga cholesterol da kuma jin ƙoshi. |
| Man Gyada | Man Shanu na Almond | Mai wadataccen kitse mai lafiya, calcium da magnesium. |
| Lentil masu kore | Lentil Baƙi | Mai wadataccen furotin da zare. Ya ƙunshi anthocyanins, waɗanda sune antioxidants. |
| Ƙwayar Flax | Iri na Hemp | Mai wadataccen furotin, bitamin E, iron, potassium, da magnesium. |
| Shayin Kore | Shayin Matcha | Ya fi yawan sinadarin antioxidants fiye da shayin kore. |
| Ayaba | Plantain | Mai wadataccen bitamin A, C, da potassium. Yana da mahimmanci ga aikin zuciya. |
| Taliya ta Alkama Mai Cikakke | Taliya Soba | Saboda an yi shi ne daga buckwheat, yana ɗauke da zare da kuma rutin mai hana kumburi. |
| Oatmeal | Ƙwallon Quinoa | Kamar hatsi, abinci ne mai sauri da gina jiki na karin kumallo. |
Yaya kuke amfani da waɗannan sabbin abincin?
To, yanzu kuna da ra'ayin wasu sabbin abinci. Yanzu bari mu ga yadda za mu ƙara waɗannan a cikin abincinmu.
Mai & Man Shanu
Man Avocado: Wannan yana da ɗanɗanon man shanu mai daɗi. Za ku iya amfani da shi a duk inda za ku yi amfani da man zaitun, kamar a cikin miyar salati, pesto, da dafa kayan lambu. Abin da ya sa ya zama na musamman shi ne, kamar man zaitun, yana da yawan kitse mai monounsaturated, wani nau'in 'mai kyau' wanda ke da kyau ga zuciya. Yana iya taimakawa wajen rage mummunan cholesterol (LDL cholesterol) da kuma taimakawa wajen sarrafa hawan jini. Hakanan yana da wadataccen bitamin E , wanda ke taimakawa rage kumburi a jiki.
Man Shanu: Wannan ya ɗan fi man gyada daɗi. Yana da kyau a baje shi a kan burodi, a zuba a cikin oatmeal, ko a ƙara shi a cikin smoothie. Kawai ka tabbata ka zaɓi wani nau'in da ke ɗauke da almond kawai a matsayin sinadari.
Kayan lambu, Tsaba & Hatsi
Parsnip: Waɗannan kayan lambu ne da ke cikin dangin karas. Suna da ɗanɗano mai ɗan daɗi idan aka dafa su. Ana iya yanka su zuwa gravies, miya, da stew. Ko kuma a gasa su a ci. Suna da wadataccen fiber , wanda ke taimakawa rage cholesterol kuma yana kiyaye ku ƙoshi na dogon lokaci.
Baƙar Lentils: Suna da ɗanɗano daban da na yau da kullun. Suna da kyau don ƙarawa a cikin salati da miya saboda ba sa rabuwa bayan dafa abinci. Suna da wadataccen furotin da zare .
Iri na Hemp: Waɗannan suna da ɗanɗanon gyada. Ana iya yayyafa su a kan yogurt, salati, da kuma porridge. Cokali 3 suna ɗauke da kimanin gram 10 na furotin . Hakanan suna da wadataccen magnesium , wanda ke rage haɗarin kamuwa da cututtukan zuciya.
Quinoa Flakes: Idan kun gaji da cin hatsi kowace rana, ku yi wa garin quinoa porridge da safe. Yana da sauri kamar hatsi. Sai a zuba kofi 1/3 na quinoa flakes da ɗan kirfa a cikin kofi ɗaya na ruwa a gauraya har sai ya yi kauri. A zuba goro da tsaba da kuka fi so a saman.
Abubuwan Sha da Sauransu
Shayin Matcha: Ana yin wannan ta hanyar niƙa ganyen shayi gaba ɗaya. Saboda haka, yana ɗauke da kusan sau 137 na maganin hana kumburin fata (EGCG) fiye da shayin kore na yau da kullun. Waɗannan magungunan hana kumburin fata (catechins) suna inganta hawan jini da matakan cholesterol. Za ku iya sha ta hanyar yin shi da ruwan zafi, ƙara shi a cikin abin sha mai laushi, ko amfani da shi don yin ice cream.
Plantains: Waɗannan sun ɗan fi girma kuma sun fi sitaci fiye da ayaba ta yau da kullun da muke ci. Ya fi kyau a ci su dafaffen abinci maimakon danye. Suna da kyau don ƙara kauri, ƙara wa curry, gasawa, da soya. Idan sun nuna sosai (lokacin da fata ta yi baƙi), suna da daɗi kuma ana iya ƙara su a cikin smoothies da pancakes. PotassiumDomin yana da yawa, yana da matuƙar muhimmanci ga aikin tsokar zuciya.
Taliya Soba: An yi su ne da buckwheat, hatsi wanda ba shi da alkama. Duk da haka, wasu taliya soba suna ɗauke da garin alkama, don haka karanta lakabin idan kana da rashin lafiyar gluten. Ana iya amfani da su kamar kowace taliya, bayan tafasa da kuma kurkure da ruwan sanyi.
Abu mafi mahimmanci shine koyaushe ka yi magana da likitanka kafin ka yi duk wani babban canji a abincinka, musamman idan kana da wasu cututtuka kamar ciwon suga ko hawan jini.
Saƙon Ɗauka Gida
- Abincin rage kitse ba dole ba ne ya zama abinci mai ban sha'awa da kuma mai rikitarwa. Akwai zaɓuɓɓuka da yawa masu daɗi da yawa.
- Ta hanyar gwada sabbin abubuwa kamar man avocado, man almond, lentil baƙi, da quinoa maimakon abincin da kuka saba ci, za ku sami nau'ikan abubuwan gina jiki iri-iri.
- Cin abinci iri-iri yana hana gundura kuma yana sauƙaƙa kiyaye abinci mai kyau a cikin dogon lokaci.
- Yana da matuƙar muhimmanci ka tuntuɓi likitanka kafin ka yi wani muhimmin canji a abincinka, musamman idan kana da wasu matsalolin lafiya.
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