Bezholesterinovaya Ukudla ekudlayo: Imenyu sonto

Mayelana cholesterol ingozi emzimbeni ebhaliwe izihloko eziningi, futhi uyakwazi ukuxoxa ngakho, mhlawumbe ngomzuzwana. Nokho, ingabe ngempela so simple? Kuyini bezholesterinovaya Ukudla? Yini ukudla edliwayo?

Kuyini cholesterol?

Cholesterol - kuyinto kwakwakhe organic, yemvelo utshwala lipophilic, okuyinto eziqukethwe cell ulwelwesi sazo zonke izinto eziphilayo, kromegribov futhi prokaryotes.

Cishe u-80% cholesterol ukhiqiza umzimba ngokwawo, kuyilapho asele 20% esiluthola ukudla nokuphuza. Ukuze ukwazi ukulawula lezi 20% kuboniswa bezholesterinovaya Ukudla. Yini ukudla edliwayo ngokukhethekile kuwe, tshela udokotela wakho kuphela.

Umlando ukutholakala cholesterol

Ngo-1769 Pulete de la Salle, wemithi isiFulentshi, wakwazi ukuba behlukene amatshe atholakala enyongweni obukhulu izidakamizwa mhlophe ukuthi anezakhi eziningi kwamafutha. ukutholakala kwakhe ngokuthi "wax ithuna." Ngo 1789, omunye engumFulentshi, ilungu National Convention Antuan Fransua de Fourcroy, wathola into njengoba injalo emsulwa. Kwaba kuphela 1815 kwakukhona igama "cholesterol". Yamila nge usokhemisi French organic Michel Chevreul, ngokuhlanganisa igama elithi "nenyongo" ( "ihholo") ngegama elithi "amafutha" ( "sterol"). Nokho, i-cholesterol akuyona amafutha: ngo-1859 omunye engumFulentshi, Per Bertlo, bafakazela ukuthi imfuyo kungokwalabo ekilasini alcohols, Ngakho-ke kusukela 1900 kwaba eyaziwa ngokuthi i-cholesterol. ERussia, leli gama akazange anamathele.

Kungani sidinga i-cholesterol?

Cholesterol kubalulekile ukusebenza emzimbeni, ngakho-ezikhethiwe bezholesterinovaya Ukudla akufanele ngokuphelele ngaphandle kwalo kusukela ekudleni. Le into kuyinto isakhiwo kubalulekile block ukudalwa cell ulwelwesi. Cholesterol futhi ivikela isakhiwo cell kusukela intracellular ayingozi okuthanda mpilo radicals, ngakho ngo lemali yayo ulwelwesi cell yikhono engaphansi ukuze usinde, kanye namandla ayo nokuzinza.

Ukukhiqiza ama-hormone steroid we- cortex adrenal kanye amahomoni ocansini futhi kudingeka cholesterol. Ngaphezu kwalokho, kubalulekile ukuba umzimba kanye ukumuncwa ngamavithamini A, E, D no K, ukwenziwa vitamin D ne-insulin ukuze silondoloze imisipha ithoni nokumbiwa umzimba, ekusebenzeni okuhle kwesimiso somzimba sokuzivikela ezifweni. Ngaphandle cholesterol serotonin receptor elise ubuchopho, angeke asebenze kahle.

Yeka indlela okuyingozi kuyinto cholesterol?

I-World Health Organization isiphethe ngokuthi cholesterol - ingenye izimbangela isifo sokuqina kwemithambo yegazi. Yebo, uma okweqa kwezindonga engaphakathi imithambo yegazi akhiwa zingcwecwe ezinciphisa ububanzi zabo futhi, ngokufanelekile, ukunciphisa throughput. Ngokuvamile, ubuhlungu nokuphazamiseka kwesimiso sezinto ukusebenza izitho isifo sokuqina kwemithambo yegazi kwenzeka kuphela uma imithambo yegazi avimbelwe ngezingxenye ezimbili kwezintathu noma ngaphezulu. It kuyingozi enkulu, ngoba isifo sokuqina kwemithambo yegazi oluyisisekelo izifo eziningi esimiso senhliziyo nemithambo yegazi - unhlangothi, isilethikusebenza, isifo senhliziyo, thrombosis, nabanye. Ngakho-ke, uma udokotela wakho Kunconywa ukudla like bezholesterinovaya Ukudla kufanele sisinakisisa iseluleko sakhe.

Ngenxa okwandisa izinga cholesterol?

Ngokuphambene nalokho okukholelwa yiningi, amazinga cholesterol aphezulu hhayi kuphela ikhuthaza nokudla. Yiqiniso, kubaluleke kakhulu ukuba ukhethe imikhiqizo, isibonelo, akufanele yahlukunyezwa inama ezitholakala obomvu inyama, ubhekeni, namasoseji, ehla, ushizi kanzima neminye imikhiqizo eminingi. Engozini singabantu isisindo okweqile kanye imikhuba emibi, umsebenzi ongaphakeme ngokomzimba.

Ukudla cholesterol-free

Ngakho-ke yini bezholesterinovaya Ukudla, yini ukudla ningelihlanganyele phambi kwakhe? Lokhu Ukudla, lapho umuntu azilahle ukusetshenziswa elihlale amafutha, ugwayi kanye notshwala. Ngokwengxenye enkulu, azikho imingcele eqinile ukulandela imithetho embalwa ngokwanele. Kuyinto efiselekayo ukuhlanganisa ukudla entsha kanye nokuvivinya umzimba ngendlela - ke kuzokhulisa umphumela kuphela.

Lokho akunakusho esasidliwa Ukudla bezholesterinovoy?

Ngakho, uma okukhethayo - bezholesterinovaya Ukudla, lokho kudla kufanele ukuqeda kusuka ekudleni kwakho?

Njengoba sekushiwo, udinga ukudla amafutha kancane ayegcwele. Lezi zihlanganisa ezilwane, njengoba abaningi babo e lukakhukhunathi amafutha esundu. Kungcono Nokho ukukhetha zemifino amafutha, amafutha omnqumo ikakhulukazi, futhi akufanele zisetshenziswa.

Bezholesterinovaya Ukudla ngeviki ikuvumela ukuba afake ekudleni kwakho inyama. Oluthandwayo kufanele banikezwe inyoni. Ngezinye izikhathi ongakwazi ukulikhokhela inyama yenkonyana, yenkomo iphilile iwundlu mafutha, kakhulu akuvamile - ingulube mafutha. Nge inyama kumele uthathe onke amanoni. by-imikhiqizo kumele ayifakiwe imenyu, imikhiqizo inyama, kuhlanganise ayi ngibhema.

Lapho amazinga aphakeme cholesterol akufanele bazidle squid nenhlanzi amaqanda - ingcosana, ungasebenzisa kubo izikhathi ezimbalwa ngonyaka. Amaqanda bayakhishwa kusukela imenyu, akusho ukuthi, kodwa kungcono ukuba ngesonto zezinhlamvu lemine. Kukadoti Kufanele abe ukhilimu ukhilimu omuncu.

izinga le-cholesterol egazini inyuka lapho kashukela ezingeni ukwanda, kodwa ngoba lapho bezholesterinovoy Ukudla kufanele ayeke udla amaswidi. Ukuvinjelwa ingena utshwala - ngaphandle, isibonelo, inani elincane elimnandi elibomvu, ikhofi, itiye zemvelo, caffeine kanye iziphuzo carbonated.

Yini engingayenza adle lapho bezholesterinovoy Ukudla?

Uma ubonisa bezholesterinovaya Ukudla, imenyu yakho ideskithophu kumele aqukethe ukudla okuthile.

Ngokwesibonelo, eqakathekileko ingenye yezinhlanzi. Ikakhulukazi ewusizo kukhona uwoyela-ocebile yayo, ayegcwele Omega-3 okunamafutha acid - ulwe, tuna, i-cod, ama-salmon, ama-salmon. By the way, ososayensi abaningi ucwaningo luye lwabonisa ukuthi Omega-3 okunamafutha acid kunganciphisa ingozi yokuthola izifo eziphathelene nenhliziyo.

Imikhiqizo yobisi Kufanele kufakwe ekudleni. Ungakhetha ukuphuma ku ubisi, iyogathi kanye cottage shizi, noshizi, yogurt nge ephansi fat indices.

Lapho bezholesterinovoy Ukudla zidlala indima ebalulekile nezithelo nemifino eminingi nakho kungaba asanda kukhiwa noma ziphathwe ayimbijana amafutha. I isabelo sansuku zonke kufanele okungenani 400 amagremu imifino nezithelo, kanye ezinye imidumba.

Kusukela pasta side izitsha ukuze kukhethwe, kodwa sibangelwa durum ukolo. A isidlo Ungengeza futhi isinkwa esivela ufulawa kakolweni.

Kuyinto enhle kakhulu nuts ezempilo, aqukethe unsaturated okunamafutha acid. Esikhundleni candy ungakwazi udle izithelo ezomisiwe, kodwa bavunyelwe ambalwa izingcezu ngosuku elimnyama noma extra black ushokoledi. Kusukela iziphuzo ukukhetha berry izithelo iziphuzo, zezinkambi amakhambi, izithelo iziphuzo kanye uzvar.

Uma bezholesterinovaya ukudla Ukudla kufanele iphekwe, isitshulu noma steamed, Fry kwabo njengento engeyinhle. Ukuze uthole ukunambitheka kwanele ukuze ungeze amakhambi, kodwa usawoti akufanele uphathwe kabi. Uma upheka, kudingeka ukulawula inani amafutha.

Bezholesterinovaya Ukudla: Imenyu

Ngo kwathatha ukudla entsha kumele udlulele Ukukhetha yokudla sonto kuqala ngomzuzu wokugcina khona akuzange kudingeke ukuba alambe noma udle ukudla isithelo esenqatshelwe. Kuyinto ayihlukile neze futhi bezholesterinovaya Ukudla. Imenyu sonto lapha ulula, ngakho akudingeki ukuba ufune izithako ezingavamile ezitolo.

ngoLwesibili:

Ukuze sasekuseni ungakwazi uphuze ingilazi yobisi kanye udle ubhontshisi. Njengoba dessert ukukhanya locezu kufanelekile marmalade zemvelo.

Isidlo sasemini kufanele libe isaladi, kuyasiza ukuze ungeze izinhlanzi abilisiwe.

Eyodla eyamukelekayo udle pasta eyenziwe durum futhi, isibonelo, ama-salmon sikadali. A kwalokho nice kuyinto isaladi ka utamatisi.

ULwesine:

Ukudla kwasekuseni ivumela inkomishi yekhofi, kodwa ngaphandle-caffeine, kanye ngidle ucezu ubhontshisi nge ephansi fat ushizi.

Ngezinye kwasemini nawe ungadla amazambane okhamiwe wahlanganiswa ne inyama, steamed. Phuza ingilazi juice ungaqiniseka ukuthi ushukela.

Dinner kungenziwa kalula, isibonelo, ukulungisela isaladi uphuze itiye ababuthakathaka.

ULwesine:

Ekuseni, kufanele udle i omelet ne ubhontshisi kanye inkomishi yetiye oluhlaza.

Isidlo sasemini kuzomele sifake isobho yemifino, bese zithokozise a yenkomo abilisiwe ingilazi juice.

Eyodla, ungakwazi isaladi yemifino ne nocezu lwesinkwa, udle, ithanga nezitini kanye izaqathe.

ngoLwesibili:

Carrot juice uphelele ibhulakufesi, ukuba ukugcwala Ungengeza ubhontshisi.

Ngezinye kwasemini ungakwazi ukudla isaladi ka utamatisi, pepper amnandi futhi anyanisi oluhlaza, wengeza cutlets umusi turkey inyama.

kwakusihlwa Khanyisa kuhilela isaladi itiye.

ngoLwesihlanu:

Ekuseni, ongasisebenzisa ephansi fat cottage shizi no ingilazi ezisawolintshi juice.

Isidlo sasemini kufanele kube yemifino isobho kanye inkukhu webele, abilisiwe noma steamed.

Eyodla, kudingeka ubeke umkhawulo isikhwebu sommbila kanye isaladi.

ngoMgqibelo:

Ukudla kwasekuseni kungaba yisiphi wokudla, kokunezela kulo inkomishi yekhofi decaffeinated.

Ngesikhathi sokudla kwasemini ungenza izinhlanzi abilisiwe, futhi njengendlela Hlobisa ukusebenzisa isaladi wakhe.

Dinner futhi imifino: Kufanele ukhethe irayisi elinsundu kanye ipuleti isaladi.

ngeSonto:

Morning kumelwe siqale ibhulakufesi lezitsha, ehlanganisa ephansi fat yogurt ingilazi isanqante juice.

ithanga abhakwe izaqathe kuyoba dinner emangalisayo, futhi kungenzeka ukwengeza iqatha lenhlanzi eyosiweyo abilisiwe.

Eyodla ungalungisa pepper eyayigcwele nemifino isaladi.

Ungadliwa bezholesterinovoy Ukudla

Uma ukujwayela lolu hlobo lokudla njengoba zokupheka bezholesterinovaya Ukudla, ungakwazi ukukhetha ngaphezulu kuyinkimbinkimbi.

Cream of zucchini

4 servings isobho kufanele uthathe 2 zucchini (courgette ezivamile) 2-3 amazambane, u-anyanisi ezincane, 1 ilitha lamanzi, amahlamvu, 1-2 isipuni samafutha zemifino, ingcosana kasawoti.

Epanini uthele amanzi. Zucchini wageza, ehlutshiwe, uthathe kanye sibeke epanini, engeza anyanisi, bese - amazambane. Embizeni kumele ivalwe bese upheka phezu emlilweni ophansi kuze nemifino sashintsha ke usawoti kancane futhi cwilisa amaminithi angu-5. Khona-ke kubalulekile ukususa pan, engeza amafutha yemifino bese uphonsa isobho in a blender futhi yaba smoothie. Khonza nge imifino.

isaladi Bulgarian

Ukuze 4 izingxenye isaladi udinga ukuthatha 30 amagremu of zikaphayini nuts, 250 g ulethisi, apula 3, 200 of ushizi, 2 wezipuni lemon juice orange, isigaxana sikagalikhi, 20 g we anyanisi oluhlaza, 100 ml i-yogurt-non-fat, 2 sweet pepper.

Pine Nuts ukuhlanza gazinga epanini ngaphandle amafutha. Ngalesi sikhathi, ugeze amahlamvu ulethisi kanye ikhefu amaqhafuqhafu, apula ehlutshiwe, cored, ufafaze kalamula uthathe cubes. Pepper kudingeka ukuphuma imbewu bese uthathe imivimbo yakhe, ushizi - cubes. U-anyanisi oqoshiwe, ochotshoziwe nogaliki chesnokodavke. Zonke mix, uthele yogurt orange juice.

inhlanzi Red, amantongomane kubhakwa

4 servings izitsha kufanele uthathe 800 g ama-salmon nezibopho, amagremu 100 walnuts, umpe eyodwa lemon, omunye isipuni samafutha zemifino, izikebhe ukunambitha (mhlawumbe ngaphandle usawoti), 2-3 clove garlic (mawuthanda).

Garlic ochotshoziwe usebenzisa chesnokodavki u hlanganise kalamula. Nezibopho kuyadingeka ukugcwalisa nenye juice nesweli, ikhava lesikwa futhi ushiye cishe isigamu sehora. Ngalesi sikhathi kufanele walnuts ochotshoziwe, engeza kubo amafutha yemifino kanye nezinongo, isiyaluyalu. Juice kufanele likhanyelwe kusukela umucu, inhlanzi roll e nati ubhake a osuke usushisa kakade 180 degree kuhhavini imizuzu engu-20.

Umphumela bezholesterinovoy Ukudla

Bezholesterinovaya nokudla ngokulinganisela kungase kusize umzimba ukusungula ukusebenza efanele kwezitho. Nge ukuzincisha ukudla afanele angaba njengezinkandi umkhuba omuhle: impilo yakho izoba ngcono, futhi izimpawu sokugembula, uma eye kancane kancane inyamalala.