A cikin bincikenku na karshe shin kuna da babban cholesterol? Karki damu, Zamu baku wasu girke-girke masu sauki wadanda zakuyi domin sarrafa cholesterol din. Baya ga gaskiyar cewa ƙwayoyin cholesterol ɗinka suna ƙaruwa a hankali yayin ciki da shayarwa, yana daga cikin tsarin halittar da jikinka yake, a matsayin wani ɓangare na canje-canje na kwayar halitta wanda uwa take haifarwa.
Babban shawarwarin sune waɗanda kuka riga kuka sani: ɗaukar a abinci mai gina jiki kuma daidaita, gami da 'ya'yan itacen marmari da kayan marmari da yawa, hatsi da qamshi, da nisantar soyayyen abinci da mai mai mai yawa, da motsa jiki Tabbas, an haramta giya da taba a cikin lafiyayyen abinci.
Yaya za a shirya girke-girke don kula da ƙwayar cholesterol?
Lokacin da kuka yanke shawarar yin girke-girke don sarrafa cholesterol, ba wai kawai a kalli abubuwan da ke ciki ba, har ma da yadda aka shirya su. Zai fi kyau a yi tururi ko gasa da a soya. A cikin jita-jita waɗanda suke bayyana margarine, saka man shanu, wanda shine mafi kyawun zaɓi. Idan ya zama dole kiyi amfani da mai, yi kokarin zama na budurwar mai.
Abincin mai matukar lafiya shine Kayan Cincin kayan lambu Suey. Ba lallai bane ya zama keɓaɓɓen kayan lambu, zaka iya ƙara kifi ko naman sa. Idan kayi shi daga prawns, tabbas sun daskare. Yanke kayan lambu domin dukkansu suyi kama da juna, kuma ba duka suke da lokacin girki iri ɗaya ba.
Dole ne ku yi sauté na koren barkono 1, karas matsakaici 2, chives 2, babban zucchini, 1 gr. na wake wake, 200 gr. na dafaffiyar wake, da tafarnuwa 50, da dan ginger, da ruwan waken soya karamin cokali 2 da romo ko kayan lambu. Saka tafarnuwa, ginger da chives a cikin kaskon soya da mai kadan. Sannan ana kara zucchini, koren barkono da karas. Ajiye tsiron wake, wake, waken soya, da kayan lambu na ƙarshe. A ciki Minti 4 zaku sami girke-girke mai kyau sanya don rage cholesterol.
Hummus don sarrafa cholesterol
da legumes suna da mahimmanci yayin daukar ciki, Amma idan kuna son sarrafa cholesterol, ku manta game da abincin tare da duk abubuwan da suke da kitse. Babu waɗanda suka zo gwangwani ko waɗanda aka riga aka ƙaddara. Amma kada ku damu, zaku iya shirya su cikin lafiyayyen tsari da abinci mai gina jiki. Muna ba da shawarar girke-girke guda biyu na asali.
El lentil hummus An shirya ta ta sanya shi launin ruwan kasa a cikin kwanon rufi kimanin 50 gr. na 'ya'yan sesame. Kula cewa kar su ƙone. Kuma a yanzu a cikin gilashin abin ɗorawa zaka saka gram 400 na dafaffiyar doya, idan sun kasance daga mai zai iya wanke su da kyau, sesame, ɗanyen almond 10, garin alkama, rabin gilashin ruwan lemon tsami, ɗanyen tsami da ɗanyen man zaitun . Haɗa duk abin daɗa ruwan da kuke nema don ya zama manna mai kama da juna kuma ya shirya.
Don yin avocado hummus da kaji Zamu fara da markada dafaffen kaji da ɗanyen tafarnuwa mara ɗanye da kuma babban cokali na man zaitun. Lokacin da zaki sami puree mai kyau, ana dandano shi da kayan ƙanshi da barkono. Sa'an nan kuma ƙara ɓangaren litattafan almara na babban avocado, tare da rabin gilashin lemun tsami. Idan kana da lemun tsami yafi kyau. Haɗa komai a karo na ƙarshe kuma kuyi aiki da ɗan man zaitun.
Manyan kayan lambu, a kowane yanayi
Amfani da creams na kayan lambu shine cewa a mafi yawan lokuta ana iya ɗauka duka mai zafi da sanyi, kuma akwai wani abu don kowane ɗanɗano. Suna da sauƙin aiwatarwa kuma zasu taimake ka ka rage cholesterol a lokacin da kake ciki. Suna da asali kunshi dafa kayan lambu sannan a nika su. Muna ba da shawarar cewa koyaushe ku zaɓi kayan lambu waɗanda suke a kan kari.
El seleri, leek da albasa suna tafiya tare, kuma daban, A waɗannan zaku iya ƙara kabewa, zucchini, broccoli, farin kabeji ko karas, misali. Yi ƙoƙari kada ku haɗa da cuku mai mai. Zaku iya hada wasu kwayoyi a cikin hadin da kuka zaba. Misali, ana amfani da hazelnuts don rage yawan cholesterol a ciki.
Lokacin da kake so ka rage cholesterol dole ka yi Kuma a rage amfani da gishiri. Don haka ga girke-girkenku, don kada su da ɗanɗano za ku iya ƙara turmeric, barkono ko curry. Hakanan ginger, cloves ko nutmeg suna da ɗanɗano na musamman.