Ukudla Cholesterol-ukwehlisa: imenyu anolaka

Cholesterol kuyadingeka umzimba ukwakha cell ulwelwesi, zamagama ATP. Ekuqaleni kwalo engekho emzimbeni, imikhiqizo lipids etholakala kuthiwa metabolised esibindini, okubangela umzimba uthola cholesterol. He is ingxenye ebaluleke kunazo zonke yokuthola izinhlelo zamagama hormone ocansini, namavithamini fat-encibilikayo. Noma kunjalo, ukwanda igazi cholesterol abangele imiphumela enqabayo ngoba umzimba. Abantu ne cholesterol aphezulu okufanele adle ngendlela ekhethekile. Zenhliziyo babelwe Ukudla ane-ukwehlisa, okuvumela ususe imikhiqizo ethile ukufinyelela lokuhlushwa ubuncane lipids egazini.

Kuyini yokudla?

ane-ukwehlisa Ukudla kukhawulela imikhiqizo kokuba ukubunjwa yabo amaqembu athile lipids. Lokhu kukuvumela ukuba ukunciphisa isisindo ngokweqile, susa amanzi okweqile kusukela umzimba (ukunciphisa ukuvuvukala nasemilenzeni ephansi), ukuthuthukisa impilo jikelele, kuncishiswe ingozi isilethikusebenza ezikhathini eziningana. Ngu isonto lesibili, umuntu uqala ukuzizwa kuqubule amandla. Ingqikithi yiluphi uhlelo wezokudla ukunciphisa inani izinto eziyingozi (kuleli cala, lipids). imithetho segolide izazi zokudla kwamiswa ukuze kufezeke izinhloso:

• Umkhawulo ukusetshenziswa zemifino ezilwane;
• ukuqedela ukwenqaba ETHYL utshwala;
• Ukubeka imikhiqizo ebhikawozi;
• ukudla inkukhu ngaphandle kwesikhumba.

Lezi zincomo ziyabophelela yokudla ane-ukwehlisa ezingaba yizizathu ngokugcwele amathemba abo.

Ukuthi yimiphi imikhiqizo efanele ngaphandle?

Ukudla ane-ukwehlisa akufaki inani elikhulu ukudla esikudlayo kudliwe ekudleni nsukuzonke. Khumbula ukuthi kumele isuswe kancane kancane, ukuze umzimba ingashintshwa ukuze izimo elisha, ngaqala ukusebenzisa edepho amafutha. Zokusiza kuma ambulensi iyakwenqabela mikhiqizo elandelayo:

• inhlanzi okunamafutha, ibhotela zemvelo, imajarini, kanye lamafutha esundu uwoyela lamakinati;
• crackers, ufulawa, amazambane chips, amakhekhe, waffles, nokunye okunjalo d..;
• iqedwe ngokuphelele inyama yengulube, ayi kwemboni, amaqanda kulinganiselwe.

Imikhiqizo yobisi anconywe ukusetshenziswa, kodwa kumele kube mahhala amafutha bona. Kufanele kuqashelwe ukuthi imifino edliwayo kuphela ngesimo fresh, uma Fry in ibhotela, cholesterol avuke ngokucijile.

ubufakazi lwamuva nje lubonisa ukuthi izinguquko ezithile Kwenziwa ejwayelekile Ukudla hypocholesterolemic. Odokotela uvumile ukuthi i-caffeine futhi kufanele bavinjelwe. Lokhu kungenxa yokuthi ketshezi kwandisa peristalsis futhi dilates imithambo yegazi. Lena isici okungekuhle labo abamiswe ukuba etafuleni, njengoba bevame ukhuluphele.

Yini udla?

Uhlu imikhiqizo ngaphandle kusukela ekudleni, likhulu kakhulu, kodwa likhona ekudleni hypocholesterolemic? Ukudla amafutha kufanele babekhona, kodwa kumele kalula ugxile bona, lipids kuleli qembu kule obomvu inyama nenhlanzi, zemifino amafutha (Sesame, soy).

Of namaprotheni avunyelwe ukusebenzisa ezihlukahlukene inyama ebomvu, ezifana unogwaja, inkukhu. Abalandeli squid, izimfanzi kumele inciphise ukulethwa wale mikhiqizo, ngoba ziqukethe esiningi cholesterol ethize, kanye nosawoti yalo.

Ungasebenzisa ngokuphelele yimuphi ukudla isitshalo (imifino, izithelo, amakhambi). Bayoba ingxenye enkulu ekudleni, ukuze esikhundleni carbohydrate evamile.

Yini okufanele ibe Ukudla?

Cholesterol-ukwehlisa ukudla akufanele ngaphandle kusukela ekudleni kanye zonke evamile fat, kufanele kwenziwe kancane kancane. Nciphisa edonsa lipids, okuyizinto nobungozi umzimba nsuku zonke 5 amagremu, esikhundleni imikhiqizo letiphakanyisiwe. Lapho Ukudla ngeke kusaba khona cholesterol isilwane kumele idliwe nsuku zonke 50-60 amagremu zamafutha omnqumo noma amafutha flaxseed. Asiza kulesetayelekile ekusebenzeni kwenqubo endocrine ngesikhathi sokushintshela ukudla entsha.

Cebisa ekudleni amaningi fibre eziqukethwe imifino. Lokhu kuzosiza ukususa umuzwa indlala kujwayeleke umsebenzi pheshana emathunjini esimweni ukuqunjelwa. Kumele kube okusanhlamvu ekhona yokudla komuntu, esikhundleni carbs okusheshayo. Kuphela angaphansi kwemithetho kwemiphumela idatha ngeke ukukugcina ulindile.

Yini okufanele ibe imenyu?

Izinga ane-ukwehlisa Ukudla (Sample imenyu) kufanele ngesineke kanye ngesonto. Kuyadingeka ukuba ukuhlola kwasekuqaleni amakhono abo zezimali, bese ukuba yokudla. Lesi sinyathelo sibandakanya ukuthi ukudla usohlelweni ane-ukwehlisa ukudla. Imenyu sonto lizobukeka kanje.

UMsombuluko

Isidlo sasekuseni: ngosuku nzima kakhulu ukusebenza, kuba efiselekayo ukuqala ubhontshisi, smear uju. Futhi esikhundleni itiye ukuphuza ingilazi yobisi yesikimu.

Isidlo sasemini: ukulungiselela yemifino isobho, umhluzi 150 amagremu inkukhu webele. On the yesibili - zemifino isaladi.

Dinner: jacket amazambane, inhlanzi, steamed zemifino isaladi yamakhukhamba fresh.

ULwesibili

Isidlo sasekuseni: iqanda elilodwa abilisiwe orange juice, ngaphandle ushukela owenezelwe lokho, ubhontshisi ne jam.

Isidlo sasemini: isaladi utamatisi kanye pepper amnandi, inkukhu umhluzi, isinkwa esinsundu, 150 amagremu of yenkomo abilisiwe.

Dinner: engenawo amafutha yogurt okuzenzela, oatmeal amakhukhi, itiye lemon namafutha.

ULwesithathu

Isidlo sasekuseni: 150 amagremu abilisiwe ubhontshisi oluhlaza, ubhontshisi.

Isidlo sasemini: jacket amazambane (200-250 amagremu), 120 amagremu unogwaja sikadali, zemifino isaladi (okukhethayo).

Dinner: irayisi abilisiwe, sitrobheli jamu, yogurt.

ULwesine

Isidlo sasekuseni: oatmeal, eliphekwe ngobisi, i-apula.

Isidlo sasemini: yemifino isobho, abilisiwe inyama turkey, jelly, izithelo iyisitshulu.

kwakusihlwa: inhlanzi nezitini ulamula, nokunye okufana nokolweni, ingilazi yobisi.

ULwesihlanu

Isidlo sasekuseni: izaqathe yashizi ushukela, juice.

Isidlo sasemini: Spaghetti nge inyama unogwaja okuphekiwe, iqanda elilodwa abilisiwe, isinkwa abamnyama.

kwakusihlwa: zemifino isaladi iklabishi, ephansi fat yogurt.

ngoMgqibelo

Isidlo sasekuseni: amnandi black itiye, isinkwa wokwehlisa umzimba, a banana.

Isidlo sasemini: amagremu 100 inkukhu, irayisi iphalishi, isaladi yamakhukhamba, utamatisi, bell pepper.

Dinner: ephansi fat cottage shizi, itiye eliluhlaza.

ngeSonto

Isidlo sasekuseni: oatmeal, ephansi fat yogurt.

Isidlo sasemini: isobho yemifino, inhlanzi mafutha, iphalishi (ongakhetha kuzo), ikhofi ababuthakathaka ubisi.

kwakusihlwa: pair of apula nezitini kanye cottage shizi, iyisitshulu izithelo.

Cholesterol-ukwehlisa Ukudla menu ezihlukahlukene. Khumbula ukuthi amanzi kufanele kudliwe imali 2.5-3 amalitha, futhi zezinkambi inombolo kumele singeqi 500 ml. ane-ukwehlisa Ukudla lidinga amandla nokukhuthazela. Ungakhohlwa mayelana indlela ehlelekile njengoba kushintsha yokudla Luyogcizelela emzimbeni, okuholela isimo ingakuthuthukisi, futhi siba sibi.