Ukudla cholesterol-ekwehliseni: i menu rough

Cholesterol iyafuneka ngumzimba ukwakha imifinya iseli, kuyondelelaniswe ATP. Ekuqaleni ukuba akakho emzimbeni, iimveliso lipids eyenziwe ezetyiswa ngayo esibindini, ebangela umzimba ufumana cholesterol. Nguye icandelo ubalulekileyo Yindibanisela hormone ngesondo, kunye neevithamini namanqatha-emanzini. Noko ke, ukunyuka yegazi ukuba iziphumo ezibi ukuba eziphilayo. Abantu abane cholesterol aphezulu adle ngendlela ekhethekileyo. Cardiologist eyabelwe Ukudla cholesterol-yandisa, evumela ngokususa iimveliso ezithile ukufikelela xi ubuncinane lipids egazini.

Yintoni ngumongo ekutyeni?

cholesterol-yandisa ukudla eyenza imveliso ukuba kumafa zabo kumaqela athile lipids. Oku kukuvumela ukuba unciphise umzimba, susa amanzi agqithisileyo ukusuka emzimbeni (ukunciphisa ekweneni nemilenze), ukuphucula impilo jikelele, ukunciphisa ingozi yokuba iposi engabalulekanga kumaxesha amaninzi. Kwiveki yesibini, umntu uqalisa ukuziva kwakhula amandla. Umongo nayiphi na inkqubo yokutya kukunciphisa isixa kwezinto eziyingozi (kulo mzekelo, lipids). imithetho zegolide zokudla kwasekwa ukuphumeza iinjongo:

• nomqathango wokusetyenziswa womfuno kunye nezilwanyana namafutha;
• ugcwalise ukulahlwa kwe ethyl utywala;
• kobudala yeemveliso yokubhaka;
• ukutya chicken ngaphandle ulusu.

Ezi ngcebiso iyabophelela ukuba yokudla cholesterol-yandisa esifunisa ngokupheleleyo amathemba abo.

Zeziphi iimveliso mabangezi?

Ukudla cholesterol-ekwehliseni awubandakanyi inani elikhulu yeendidi zokutya siyaphela ekutyeni yonke imihla. Khumbula ukuba kufuneka iphakanyiswe ngokuthe ngcembe, ukuze umzimba njengoko liye lakwazi ukuzivumelanisa neemeko ezintsha, ndaqalisa ukusebenzisa izibuko ngamanqatha. Ambulensi ukuthintela imveliso zilandelayo:

• iintlanzi okunamafutha, ibhotolo zendalo, imajarini, kwakunye namafutha esundu neoli peanut;
• crackers, umgubo, chips zamazambane, keyiki, waffles, kunye ezifana d..;
• lupheliswe ngokupheleleyo yehagu, ayi-mveliso, amaqanda inqongopheleyo.

Iimveliso zobisi anconywe ukusetyenziswa, kodwa kufuneka ibe simahla ngegrisi. Kufuneka kuqatshelwe ukuba imifuno edliwayo kuphela ngendlela entsha, ukuba uqhotse ngayo ibhotolo, i-cholesterol kuvuka kabukhali.

ubungqina zakutsha nje zicebisa ukuba ezinye iinguqu kwenziwa kwizidlo standard hypocholesterolemic. Oogqirha bavuma ukuba caffeine kufuneka ivalwe. Oku kubangelwa yinto yokuba ubuncwane kwandisa peristalsis, kwaye dilates imithambo yegazi. Le yinto engafunekiyo ukuba abo baqeshwa netafile, njengoko ngokufuthi ubunzima utyebile.

Yintoni na ukuba ungadli?

Uluhlu iimveliso ngaphandle ekutyeni, likhulu kakhulu, kodwa zibandakanyiwe kwi ekutyeni hypocholesterolemic? Ekudleni kwamafutha kufuneka sibe khona, kodwa kufuneka lula wendele, lipids eli qela abakulo ebomvu intlanzi inyama, amafutha (zesesame, soy).

Of iiproteni zivumelekile ukusebenzisa ezahlukeneyo inyama ibhityile, ezifana nomvundla, inkuku. Fans squid, Shrimp kufuneka anciphise unikezelo ezi mveliso, kuba ziqulethe izixa ezikhulu cholesterol ethile, kwakunye iityuwa zayo.

Ungasebenzisa ngokupheleleyo naziphi na ukutya izityalo (imifuno, iziqhamo, imifuno). Baya kuba yinxalenye enkulu ekutyeni, endaweni carbohydrate njengesiqhelo.

kufuneka ibe yintoni na ukutya?

Cholesterol-yandisa ukutya kufuneka akufanele bashiywe ekutyeni kanye onke njengesiqhelo amanqatha, oko kufuneka kwenziwe kancinci. Ukunciphisa ukuthathwa lipids, ezo ziyingozi umzimba imihla ngemihla ngenxa 5 grams, ngokubuyisela iimveliso ezinconywayo. Xa ukudla kuya kubakho cholesterol isilwanyana kufuneka ukuba zidliwe imihla 50-60 iigram yamafutha omnquma okanye oyile flaxseed. Banceda bunjani ukusebenza kwenkqubo yonyango ngexesha lenguqu ukuya ukutya entsha.

Cebisa ekudleni Nentabalala ifayibha equlethwe imifuno. Oku kuya kunceda susa imvakalelo yindlala ukubuyisela umsebenzi iphecana zesisu kwimeko kwesisu. Kufuneka babe okuziinkozo abakhoyo ekutyeni yabantu, ngokubuyisela carbs ukuzila. Kuphela ngokuxhomekeke kwimithetho iziphumo data ye akuyi ukukugcina ulindile.

kufuneka ibe yintoni menu?

Yokudla (Sample menu) cholesterol-yandisa esezantsi kufuneka ipeyintwe kanye ngeveki. Kuyimfuneko ukuba ukuhlola kwindawo yokuqala izakhono zabo zemali, aze ke abe nokudla. Oku kuquka uhlafune ishedyuli cholesterol-lisibekele yokudla. Menu kuba veki iza kukhangeleka ngolu hlobo.

ngoMvulo

Breakfast: usuku ukusebenza zinzima, kungakuhle ukuba uqale umbulelo, ukunyhibhela ubusi. Ke endaweni tea ukuze usele iglasi yobisi skim.

Isidlo sasemini: ukulungiselela isophu yemifuno, umhluzi 150 iigram webele inkuku. Ngomhla wesibini - imifuno isaladi.

Dinner: iitapile ibhatyi, intlanzi, iyabiliswa yemifuno isaladi yemixoxozi ezintsha.

ngoLwesibili

Breakfast: omnye iqanda ebilisiweyo, juice-orenji, ngaphandle iswekile wongezelela, thowusti ne jam.

Isidlo sasemini: isaladi tomato nepepile esimnandi, chicken umhluzi, isonka esimdaka, 150 iigram yenkomo ebilisiweyo.

Dinner: fat-ezamahala iyogurt ekhaya, oatmeal cookies, iti ne lemon namafutha.

ngoLwesithathu

Breakfast: 150 grams iimbotyi eziluhlaza kuphekwa, thowusti.

iitapile ibhatyi (200-250 grams), 120 iigram yokupheka umvundla, isaladi zemifuno (ukhetho): Lunch.

Dinner: irayisi ebilisiweyo, jam istrawberry, iyogurt.

ngoLwesine

Breakfast: oatmeal, yaphekwa ngobisi, i-apile.

Isidlo sasemini: isophu yemifuno, wayipheka pipi inyama, ijeli, iziqhamo yathamba.

isidlo: intlanzi ziphekwe lemon, buckwheat, iglasi yobisi.

ngoLwesihlanu

Breakfast: iminqathe kunye neswekile ya, ijusi.

Isidlo sasemini: Spaghetti inyama umvundla evuthiwe, omnye iqanda ebilisiweyo, isonka emnyama.

isidlo: isaladi yemifuno zekhaphetshu, libya-fat iyogurt.

ngoMgqibelo

Breakfast: iti emnyama esimnandi, isonka dietetic, banana.

Isidlo sasemini: 100 grams lenkukhu, irayisi isidudu, isaladi yemixoxozi, iitumato, iipepile intsimbi.

Dinner: esezantsi-fat cottage itshizi, iti eluhlaza.

Sunday

Breakfast: oatmeal, libya-fat iyogurt.

Isidlo sasemini: isophu yemifuno, intlanzi, alichumi, isidudu (ukukhetha ukusuka), ikofu ezibuthathaka kunye nobisi.

isidlo: iperi apile ziphekwe cottage itshizi, yathamba iziqhamo.

Cholesterol-yandisa imenyu yokutya kakhulu ezahlukahlukeneyo. Khumbula ukuba amanzi kufuneka ubhebhethwe isixa litres 2.5-3, kunye neti inani mayingagqithi 500 ml. cholesterol-ekwehliseni ukudla ifuna ezininzi kokuzimisela nokunyamezela. Musa ukulibala malunga ndlela icwangcisiweyo njengotshintsho esikhawulezileyo yokudla kuya agxininise emzimbeni, nto leyo imeko akukho ngcono, yaye zimbi kakhulu.