Protivoholesterinovaya Ukudla: Ukudla, imenyu ngesonto

Cholesterol - ikhemikhali etholakala zonke izinto eziphilayo. Esikhathini umuntu umkhiqizo wawo adrenal nezindlala, isibindi kanye nezinso. Ikhishwa ngokwemvelo ngo-80% cholesterol Isiyonke imali esele 20% beze kanye nokudla. Ingqikithi anezakhi eziningi kuyazuzisa. cholesterol Ngenxa enzakalayo cell division. Kodwa ngokweqile yalolu ketshezi kuholela ukuthuthukiswa izifo ezingathí sina, okuyisimo esisongela ukuphila.

Lapho udinga cholesterol ephansi yakho?

Izazi ziyavuma ukuthi ukunqwabelana cholesterol kuholela ekwakhekeni amahlule, iziyaluyalu kwesibindi nezinso, encishisiwe kahle. Ngokuvamile, ukubuyisela esimweni esejwayelekile zempilo isidingo protivoholesterinovaya Ukudla. Lokhu kungenxa yokuthi ukwandisa okuqukethwe izinto emzimbeni kungaba ngenxa ukungondleki. Izinkinga ngokuvamile zenzeka abantu abakhetha imikhiqizo Semi-siphelile, okubabayo kakhulu, okunamafutha kanye nokudla okunosawoti.

Ngokuphawulekayo kwandisa ingozi esiningi cholesterol egazini kubantu abaneminyaka engama-50. Inkinga kubangelwa izinguquko ezihlobene nokukhula. Iqembu ingozi sihlanganisa abantu abaphila ukuphila umzimba, kanye nalabo abaphethwe endocrine kwezinso. Uma cores amadala futhi kuwufanele ngicabanga mayelana protivoholesterinovuyu Ukudla. Imenyu esiza ukudala Uchwepheshe emva luhlolo egcwele emzimbeni.

Kanjani ukwakha imenyu?

Umgomo kwanoma iyiphi ekudleni kwesisindo akufanele nganoma iyiphi indlela. Isinyathelo sokuqala ukukhetha imikhiqizo afanele ekusebenzeni kahle ephilayo ethile. Uma kungenzeka, kufanele ubone onguchwepheshe, oyakwenza isivivinyo. Ngokusho ekudleni Imiphumela protivoholesterinovaya kuyothiwa yakhiwa. Sample imenyu ngesonto, esikhundleni salokho, ezothuthukiswa ngokuhambisana izintandokazi.

Ngesisekelo Ukudla kufanele kube nezithelo nemifino, carbohydrate ayinkimbinkimbi. Akufanele sibakhohlwe mayelana amaprotheni, ngaphandle kwalo umzimba awukwazi ukusebenza ngokujwayelekile. Lokubaluleke kakhulu futhi umbuso ukuphuza. Umuntu okunempilo kufanele baphuze okungenani 1.5 amalitha amanzi ahlanzekile ngosuku. uketshezi Okuningi Kufanele siqaphelisise lapho bandisa inkonzo ngokomzimba.

Ukuncela kahle izithako nenzuzo, ukudla kufanele kube wamaqhuzu. Usuku kufanele kube ukudla ezintathu eziyinhloko (ibhulakufesi, ilantshi, idina) kanye ezimbili ezengeziwe (kwasemini, ntambama umthamo). Isikhathi sokugcina snacking akufanele amahora umhla ezimbili ngaphambi sokulala.

Yini okufanele ibe Ukudla protivoholesterinovaya? Uhlu ukudla okufanele njalo kufakwe ekudleni, lapha ngenzansi.

imifino

Fibre kufanele kube isisekelo ukudla okunempilo. Protivoholesterinovaya Ukudla awunakuba khona ngaphandle kokuthethelela fresh iklabishi, izaqathe, ukhukhamba, utamatisi. Nokho, kubonelelwa kakhulu ama-imikhiqizo zonyaka. Imifino in zokugcina, - hhayi ukhetho best. qiniseka ukuthi ufaka amasaladi, begqoke ngamafutha phezu imenyu. Imayonnaise kusukela ekudleni kufanele indiva. Wenza okuhlukile kungenzeka umkhiqizo ekhaya wenza amaqanda fresh.

Hlanzani Excellent umzimba fat imifino flavorful ezifana anyanisi nesweli. Ukudla kuyasiza ukusebenzisa njengoba injalo emsulwa ibhekwa isidlo esikhulu njengoba. Ngaphezu kwalokho, umnsalo uzokwenza isaladi te ngaphezulu.

Kusukela isobho imifino kuphekwe Ungase futhi aqukethe protivoholesterinovaya Ukudla. Ungadliwa ngamunye ukhetha bona esekelwe okuthandwa ukunambitheka. Caveat kuphela: gazinga izithako akunconywa. lost Ngakho izakhiwo ezuzisayo imikhiqizo.

kwasolwandle

Izinhlanzi iqukethe amanani eliphezulu ngamavithamini A no-D Akulona abathandi ukuqondana kwezinto kwasolwandle ingasaphathwa ukubhekana nenkinga cholesterol ephezulu. Futhi akudingekile ukuthenga eqolo crab inyama kanye caviar. Ku-herring ejwayelekile iqukethe izingxenye ngokwanele ewusizo adingekayo ukusebenza evamile umzimba. Kukhethwa ikakhulu anosawoti, kodwa ngesibindi kwasolwandle ngokwanele.

izakhiwo eziningi kuyazuzisa futhi aqukethe ulwelwe. I negative kuphela ukuthi izimila zasolwandle efanayo kunobuciko ethize. Nokho, lokho kungase kube zavela ku izitsha ezithakazelisayo. Ngokwesibonelo, omunye ungenza isobho kusukela amakhowe, ulwelwe, izaqathe kanye anyanisi. i samuntu ezinjalo ingasetshenziswa njengendlela Yiqiniso lokuqala ngesikhathi okunomsoco ukudla.

Yini enye izipesheli zihlanganisa imenyu protivoholesterinovaya Ukudla? imikhiqizo Sea Site sehlo cishe yonke into. Kodwa ukuthenga kubo kumele kube ezihloliwe kuphela. Kubalulekile nokukhumbula ukuthi inhlanzi eluhlaza ingaqukatha izimuncagazi.

ishayela

Imikhiqizo kwalesi sigaba lunezinto ukuthi ukuvimbela sebethule ngokweqile fat. Ngakho-ke, kutuswa ubhontshisi okungenani kathathu ngesonto. Ubhontshisi abilisiwe, exutshwe anyanisi zifakwe emanzini anosawoti - i kwalokho esihle kakhulu kunoma yimuphi Hlobisa. Yini okunye ukudla ingaqukatha protivoholesterinovaya Ukudla? Amakhowe, okuthosiwe emafutheni omnqumo futhi ixubene uphizi oluhlaza - kukho olukhulu. Ngu uqobo, iresiphi silula, kodwa lokhu dish kungenzeka kahle ngisho ukuhlobisa itafula iholide.

Liphinde kubhekwe ewusizo e-sprout kabhontshisi. Abakwazi ukungezwa salads noma adle bebodwa. Uma nibulala ubhontshisi endaweni olumanzi, amahlumela ukuvela ngemuva 3-4 kwezinsuku. Izitshalo kungenziwa ayifake isitsha kwensimbi futhi ubeke yokugezela.

Peas - imidumba esihlwabusayo ezingabizi futhi omele. Nale ingxenye ingalungiswa amasobho, puree noma borsches. ukwelashwa ukushisa ka peas akuyona esabekayo. Ngisho e inqubo ukuwafaka kulondoloza izici ezibaluleke kakhulu.

ezisawolintshi

Iningi izithelo iqukethe eziningi sucrose, ngakho kungukuthi Kunconywa ukuba asebenzise ngaphandle kokuvinjelwa ngo ngezithako zawo. Ukukhethwa kuyinto ezisawolintshi. Amawolintshi Engenawo Umbala nolamula Uyi yangempela amagugu afihlekile izakhi trace ewusizo, ezidingekile ukusebenza evamile imithambo yegazi. Olulahliwe ezisawolintshi kufanele nje komzimba. Ukusetshenziswa okweqile tangerines, amawolintshi, ubhamubhamu kungaholela ukuthuthukiswa dermatosis.

Kukhona izitsha eziningi esiphundu okwakwenziwa ngesisekelo ezisawolintshi. Kodwa iningi labo ayifanele labo abadinga protivoholesterinovaya Ukudla. Iqiniso liwukuthi ngesikhathi ukwelashwa ukushisa, inani lika-vitamin C imikhiqizo is kakhulu ziyancipha. ikhekhe Orange akuyona zikusize tangerine fresh noma ulamula.

nuts

Imikhiqizo kuleli qembu ngezigaba carbohydrate ayinkimbinkimbi. Ngosizo lwabo, umzimba amandla futhi umsebenzi wokudala usuku lonke. Uma unezinkinga nemithambo yegazi, kubonelelwa kakhulu ama-a ziyadliwa. Phospholipids, abamelwe zabo, iwukudambisa cholesterol. Ngaphezu kwalokho, inani elikhulu aqukethe uvithamini E, okuyinto unomthwalo cell division e walnuts.

Nuts kukhona ephelele isidlo ntambama noma kwasemini. Ngosizo lwabo, ungakwazi anelise iphango yakho ngaphandle ukulinyazwa emzimbeni. Ngaphezu kwalokho, lokhu kudla sishukumise ubuchopho, okuyinto ebaluleke kakhulu ukuba abantu sphere engqondo. Idlanzana nuts kudliwa ngaphambi luhlolo, kuzokhulisa amathuba ukuthola amamaki amahle. Akubalulekile ukudla amantongomane nge izinongo. Salt - isitha lemikhumbi enempilo.

apula

Lo mkhiqizo okune-fibre. Ngaphezu kwalokho, i-apula pectin neutralizes cholesterol elimazayo. Kukhethwa ikakhulu izinhlobonhlobo omuncu. Plus, umkhiqizo ukuthi ingasetshenziswa nganoma iyiphi indlela. It has inzuzo elikhulu omisiwe apula compote. Ngalo, ungakwazi ucime ukoma, ugcwalise ibhalansi amanzi emzimbeni wakho. apula omisiwe ingasetshenziswa ifomu okumsulwa. Abakwazi ngokuphelele esikhundleni amaswidi, amakhekhe nezinye amaswidi.

Akufanele sibakhohlwe mayelana apula fresh. Lokhu isithelo unyaka wonke etholakalayo. Uma udle 1 apula nsuku zonke, ingozi thrombosis, unhlangothi noma ukuhlaselwa yinhliziyo kuyehla izikhathi eziningana. Hlanza izithelo kusukela isikhumba is hhayi Kunconywa. It is bagxila yisibalo esikhulu sabasebenzi esingakaze amavithamini kanye izakhi mkhondo.

inyama

Kuthathwa ngokuthi imikhiqizo okuvela ezilwaneni iwumthombo cholesterol elimazayo. Ngokwengxenye lokhu kuyiqiniso. Kodwa ukuba bangayeki inyama kungenzeki ngokuphelele. Ngoba sibonga kuye ukuthi umzimba aqoqana iprotheni ezidingekile ukusebenza evamile izinhlelo kakhulu. ewusizo ngokukhethekile inyama yezilwane abasha, njengoba iqukethe izicubu ngaphansi zezinzwa, kabi kugaywe.

yenkomo iphilile inkukhu - lawa ukudla okufanele kufakwe imenyu kulabo banquma ukuzama lokhu ekudleni njengoba protivoholesterinovaya Ukudla. Ukusetshenziswa mikhiqizo wukuthi zisiza ukuqinisa imithambo yegazi, sishukumise ubuchopho. Ngesikhathi esifanayo umzimba akusho ezinikela amandla amaningi ukuze kusebenziswe ukudla okunjalo. Ukusetshenziswa inyama kuncike futhi indlela sokulungiselela yayo. Kahle kugaywe hhayi ukuvimba umsebenzi somzimba izinhlelo chops, steamed. Kusukela inyama okugazingiwe kuyodingeka ukuba uyekwe. Ngezikhathi, ungakwazi ukubhaka inkukhu kuhhavini. Ngemva protivoholesterinovaya Ukudla kumele abe wusizo nje kuphela kodwa futhi okumnandi.

Kashi

Kuyinto engenakwenzeka ukucabanga ukudla okunempilo ngaphandle ezihlukahlukene okusanhlamvu. Buckwheat, irayisi, ukolo - zonke lezi imikhiqizo ziwusizo protivoholesterinovaya Ukudla kungaya okusekelwe kuzo. Imenyu ngempela futhi aqukethe oatmeal. Lo mkhiqizo ecebile carbohydrate ayinkimbinkimbi, i-potassium ne sasekhaya. ukusetshenziswa isikhathi eside oatmeal zizonciphisa amazinga egazi cholesterol, uqinise imithambo yegazi. Ngaphezu kwalokho, lokhu iphalishi uphelele kubantu abaphethwe izifo yaleli pheshana emathunjini.

Protivoholesterinovaya Ukudla ekudlayo: Imenyu sonto

Sungula Ukudla ngamunye uqobo may, ngokuhambisana izintandokazi. Imenyu eseduze sonto lingase libukeke kanje:

UMsombuluko

• ibhulakufesi - oatmeal, itiye eliluhlaza;
• Isidlo sasemini - yemifino isobho, umusi cutlets, ipea puree;
• Dinner - abilisiwe irayisi, zemifino isaladi, inhlanzi Baked.

ULwesibili

• Breakfast - nokunye okufana nokolweni, itiye eliluhlaza;
• kwakusihlwa - kwasolwandle isobho, umusi yenkomo, imifino isaladi;
• kwakusihlwa - ecubuziwe amazambane, imifino isaladi, hake abilisiwe.

ULwesithathu

• ibhulakufesi - ubisi iphalishi, itiye elimnyama ngaphandle ushukela;
• Isidlo sasemini - isobho, inkukhu, ephekwe eziko,
• kwakusihlwa - nokunye okufana nokolweni, zemifino isaladi, fishcakes.

ULwesine

• Breakfast - ephansi fat cottage shizi nge omisiwe itiye elimnyama ngaphandle ushukela;
• Isidlo sasemini - yemifino isobho nge inkukhu umhluzi, umusi cutlets, isaladi.
• Dinner - irayisi abilisiwe, eyosiwe turkey.

ULwesihlanu

• Breakfast - iphalishi, izithelo iyisitshulu;
• Isidlo sasemini - nokunye okufana nokolweni isobho, meatballs, isaladi.
• Dinner - ephansi fat cottage shizi nge amabhilikosi omisiwe, itiye eliluhlaza.

ngoMgqibelo

• Breakfast - zemifino isaladi, nokunye okufana nokolweni, itiye eliluhlaza;
• Isidlo sasemini - indlebe, yenkomo abilisiwe, ikhukhamba fresh.
• Dinner - abilisiwe amazambane ngamakhambi, isaladi ne iklabishi izaqathe.

ngeSonto

• Breakfast - ephansi fat cottage shizi nge ukhilimu omuncu, green tea;
• Isidlo sasemini - isobho nge kwasolwandle, umusi cutlets, izithelo iyisitshulu;
• Dinner - abilisiwe irayisi, i-hake nezitini, iklabishi zifakwe emanzini anosawoti.

Imithamo, ungasebenzisa izithelo, nezithelo candied, amantongomane. Ngo Ngemva kwamahora ambalwa nje ngaphambi sokulala ulusizo baphuze ingilazi ephansi fat yogurt.

Yeka ukuthi kungaba nemiphumela uyosho ukudla?

Kuyasiza ngcono ukusebenza zonke Ukudla zomzimba protivoholesterinovaya. Nokho, Imenyu (izibuyekezo ngakho, ngasendleleni, elihle kakhulu), kuyinto efiselekayo usazoba ngesisekelo izincomo a isazi. Kukho konke, akunankinga, kusukela imikhiqizo kufakwe ngayo ejwayelekile. Kunzima, kodwa-ke, kuphela ukuba sijwayele Ukudla entsha, ukulahla imikhiqizo evamile elimazayo. Imiphumela yokuqala ngokuvamile ebonakalayo emasontweni 2-3: hamba Kilos extra, umsebenzi umthamo ngcono, esimweni esejwayelekile zempilo.

Uma ungakwazi sifinyelele nomphumela omuhle, kumele agcinwe. Lokhu kusho ukuthi kuyinto efiselekayo banamathele protivoholesterinovoy Ukudla kukho konke ukuphila. Kungenjalo eziyingozi amafutha ezifakwa ngokushesha ukubuyela. Strictly bathobele imithetho akudingekile. Kodwa ukusetshenziswa imikhiqizo eyingozi, kuyinto efiselekayo ukunciphisa.