I-cholesterol ephezulu ingenye yezinto ezibalulekile ekwakhekeni kwezifo zenhliziyo. Ngokusho kweWorld Health Organisation, ngaphezu kwama-20% imivimbo kanye nokushaya kwenhliziyo okungaphezulu kuka-50% kubangelwa ukugcwala okukhulu kwe-cholesterol emzimbeni.
Kwesinye isikhathi imbangela yalesi simo iba isakhi sofuzo, kepha iningi eliphakeme cholesterol liwumphumela wokungondleki. Ngakho-ke, ukwehlisa i-cholesterol, kunconywa ukunamathela ekudleni okukhethekile kokudla okunokuqukethwe okuphansi kwamafutha ezilwane.
Ukudla okunjalo kuzoba wusizo hhayi ezifweni zohlelo lwezinhliziyo kuphela, kepha futhi nasezigulini ezinesifo sikashukela, i-pancreatitis, cholecystitis nezifo zesibindi. Kodwa-ke, kubalulekile ukukhumbula ukuthi abantu abane-cholesterol ephezulu badinga ukudla okuhlukahlukene ukuze bagweme ukusweleka kwamavithamini, amaminerali nezinye izinto ezizuzisayo.
Ngakho-ke, zonke iziguli zithambekele ku-atherossteosis, udinga ukwazi ukuthi iziphi izitsha eziwusizo ku-cholesterol ephezulu, ungazipheka kanjani ngokufanele, imiphi imikhiqizo ongayisebenzisa ekuphekeni nokuthi ungakwenza kanjani ukudla kokudla kube okumnandi ngempela.
Ukudla kwe-cholesterol ephezulu
Abantu besikhathi sokudla banamuhla bavuma ngokungananazi ukondliwa komtholampilo njengendlela ephumelela kunazo zonke yokunciphisa i-cholesterol yegazi futhi banciphise ubungozi bokuhlaselwa yisifo senhliziyo kanye nesifo sohlangothi .. Ngokusho kweminyaka eminingi yocwaningo, imiphumela emihle yokudla iba yimbi kakhulu kunemiphumela yemithi ekhethekile ye-cholesterol.
Iqiniso ukuthi amaphilisi acindezela ukukhiqizwa kwe-cholesterol yakho emzimbeni, okuzuzisa impilo yomuntu futhi kudingekile ohlelweni lwezinhliziyo. Ama-lipoprotein anezinga eliphakeme kangako awagcini ekwakhiweni kwe-cholesterol plaque, kodwa futhi asiza ukucubungula amafutha futhi awasuse emzimbeni.
Ngokungafani nezidakamizwa ze-statin, lokhu kudla kunomthelela ku-cholesterol embi, evame ukuhlala ezindongeni zemithambo yegazi futhi ivuse ukuqhuma kwabo. Ngakho-ke, ukondleka okwelaphayo kuvikela isiguli hhayi kuphela ku-atherossteosis, kodwa futhi nakuma-thrombosis, thrombophlebitis, isifo senhliziyo kanye nokuphazamiseka kokujikeleza kwegazi ebuchosheni.
Lokhu kudla kunconyelwa ukulandela bonke abesifazane nabesilisa abawele umkhawulo weminyaka engama-40 futhi sebefinyelele eminyakeni ephakathi. Lokhu kungenxa yezinguquko ezihlobene nobudala emzimbeni womuntu, ikakhulukazi ukuhamba kokuya esikhathini, okubangela ukuguquguquka okunamandla kwezinga le-cholesterol egazini.
Ukudla okuvinjelwe i-cholesterol ephezulu:
- Imikhiqizo yangempela: ubuchopho, izinso, isibindi, ukunamathisela kwesibindi, ulimi;
- Inhlanzi ebunjiwe nenyama;
- Imikhiqizo yobisi: ibhotela, ukhilimu, ukhilimu omuncu omuncu, ubisi luphelele, ushizi onzima;
- Amasoseji: zonke izinhlobo zamasoseji, amasoseji nososeji;
- Amaqanda ezinkukhu, ikakhulukazi isikhupha;
- Izinhlanzi ezinamafutha: i-catfish, i-mackerel, i-halibut, i-sturgeon, i-sturateon stellgeon, i-sprat, i-eel, i-burbot, i-saury, i-herring, i-beluga, i-carp yesiliva;
- Inhlanzi inhlama;
- Ukudla okunamafutha: ingulube, ihansi, amadada;
- Amafutha ezilwane: amanoni, i-mutton, inyama yenkomo, i-goose namafutha edada;
- Ukudla kwasolwandle: ama-oyster, umhluzi, umqhele, squid;
- UMargarine
- I-Ground and coffee esheshayo.
Imikhiqizo yokwehlisa i-cholesterol:
- I-olive, i-lined, i-sesame oil;
- I-Oat nelayisi le-bran;
- Oatmeal, ilayisi elinsundu;
- Izithelo: ukwatapheya, uphamba, izinhlobo zamagilebhisi ezibomvu;
- Amantongomane: umsedari, ama-alimondi, ama-pistachios;
- Imbewu yethanga, i-sunflower, ifilakisi;
- Amajikijolo: ama-blueberries, ama-sitrobheli, ama-cranberry, ama-lingonberry, ama-aronia;
- I-Legumes: ubhontshisi, uphizi, udali, ubhontshisi;
- Zonke izinhlobo zeklabishi: ezimhlophe, zibomvu, iBeijing, iBrussels, ikholififhuli, i-broccoli;
- Imifino: dill, iparsley, isilimo esidliwayo esinamagatsha anamanzi, i-cilantro, i-basil nazo zonke izinhlobo zesaladi;
- Garlic, u-anyanisi, izimpande ze-ginger.
- Upelepele obomvu, ophuzi nohlaza;
- Amadola nezinhlanzi ezivela emndenini we-salmon;
- Itiye eliluhlaza okotshani, amakhambi, amakhambi zemifino.
Izindlela zokupheka
Amaresiphi we-cholesterol ephezulu afaka kuphela ukudla okunempilo kakhulu okulungiselelwe ngokuya ngemithetho yokudla okunempilo. Ngakho-ke, ngokuthambekela kwe-atherossteosis, kwenqatshelwe ngokuphelele ukuthi kudliwe okuthosiwe, ku-stewed noma kubhakwe emifino yamafutha nenyama.
Okuwusizo kakhulu ezigulini ezine-cholesterol ephezulu zizoba yizitsha zokudla, ezosiwe ngaphandle kawoyela, ezibhakiwe kuhhavini noma zibiliswe emanzini anosawoti omncane. Ngasikhathi sinye, uwoyela wemifino kanye ne-aphula yemvelo noma uviniga weviniga kufanele kusetshenziswe njengokugqoka.
Kubalulekile ukungafaki ngokuphelele ekudleni noma yikuphi ukugqoka okwenziwe ngomumo, okufana nemayonnaise, ketchup namasoso ahlukahlukene, kufaka phakathi u-soy, ngoba kuqukethe usawoti omningi. Ama-sauces kufanele alungiselelwe ngokuzimela ngesisekelo samafutha omnqumo ne-sesame, i-yogurt enamafutha amancane noma i-kefir, kanye nelamula noma ujusi kalamula.
Isaladi yemifino kanye ukwatapheya.
Le saladi inempilo enhle kakhulu, inokubukeka okuhle kwemikhosi nokunambitheka okucebile.
Izithako
- I-Avocado - izithelo ezi-2 eziphakathi;
- I-paprika pepper (isiBulgaria) - 1 obomvu no-1 oluhlaza;
- Isaladi - ikhanda eliphakathi kweklabishi;
- Ikhukhamba - ama-2 ama-PC .;
- UCelery - iziqu ezi-2;
- Amafutha omnqumo - 1 tbsp. isipuni;
- Ijusi (ulamula) ujusi - isipuni 1;
- Imifino;
- Usawoti kanye nopelepele.
Geza isaladi lishiya kahle emanzini agobhozayo bese likhipha izingcezu ezincane. Hlukanisa uginindela we-avocado etsheni, uchele uthathe izingcezu. Imbewu ye-Pepper bese isikwa ibe yimichilo. Ikhukhamba kanye isilimo esidliwayo esinamagatsha anamanzi uthele ama-cubes. Faka zonke izithako endishini ejulile.
Hlanganisa uwoyela kalamula kanye nojusi engilazini, hlanganisa kahle bese uthela imifino. Hlambulula imifino, usike ngommese bese ufafaza isaladi kuso. Faka usawoti, upelepele omnyama uhlanganise kahle. Ukuhlobisa isaladi eqediwe nge-sprig ye-parsley.
Coleslaw.
Isaladi leklabishi elimhlophe liyikhambi labantu e-cholesterol ephezulu, futhi lisiza nokususa ubuthi emzimbeni. Ngaphezu kwalokho, ithuthukisa kakhulu uhlelo lokugaya ukudla futhi ikhuthaza ukunciphisa umzimba.
Izithako
- Iklabishi emhlophe - 200 gr .;
- Izaqathe - ama-2 ama-PC .;
- I-anyanisi - 1 pc .;
- I-apula elimnandi nelimuncu - 1 pc .;
- Amafutha omnqumo - 1 tbsp. isipuni;
- Imifino;
- Usawoti
Sika iklabishi libe yimichilo emincane, ufafaze ngosawoti bese uhlanganisa kancane izandla zakho. Sika u-anyanisi emasongweni asigamu, uthele endishini encane bese uthele u-1 tbsp wamanzi noviniga. ukhezo. Ukusuka ku-apula usike umnyombo bese uthathe ama-cubes. Dlulisa iklabishi esitsheni esijulile, engeza izaqathi egayiwe kanye ne-apula elihlanganisiwe kuyo.
Khipha isibani sokukhanya bese ufaka isaladi. Chop imifino bese ufafaza imifino kuso. Thela amafutha omnqumo ngaphezulu kwesaladi bese ufaka usawoti uma kunesidingo. Hlanganisa kahle uhlobise ngamakhambi amasha.
Isobho senkukhu nge-buckwheat.
Amasobho enyama enamafutha awanconywa kubantu abane-cholesterol ephezulu. Kepha umhluzi wenkukhu ucebile ngezakhi zomzimba futhi, uma ulungiswe kahle, uqukethe inani elincane le-cholesterol.
Izithako
- Isifuba senkukhu - cishe ama-200 gr;
- Ubhatata - nezilimo eziyizigaxa ezi-2;
- Ama-groove we-Buckwheat - 100 gr .;
- Carrot - 1 pc .;
- I-anyanisi - 1 pc .;
- Amafutha omnqumo - 1 tbsp. isipuni;
- Imifino;
- Usawoti kanye nopelepele.
Hlambulula kahle ibele lenkukhu, uthele epanini bese uthela amanzi abandayo ahlanzekile. Beka imbiza esitofu, ulethe kubilise, unciphise ukushisa kube ubuncane bese ushiya ukupheka imizuzu eyi-10. Bese usula umhluzi wokuqala, hlambulula ipani kusuka kugwebu, uthele isifuba senkukhu futhi, uthele amanzi ahlanzekile bese upheka kuze kuthambe amahora angama-1.5.
Cwecwa amazambane bese usika cubes. Susa ikhasi kusuka ku-anyanisi bese usika idayisi eliphakathi. Cwecuza izaqathe bese ubhula ku-grater emafutheni. Thela uwoyela we-oliva epanini lokuthambisa, engeza u-anyanisi kanye gazinga umzuzu. Faka izaqathe kanye gazinga kuze kube u-anyanisi wegolide.
Susa isifuba senkukhu emhluzi, usike izingcezwana bese ufaka isobho futhi. Geza kahle i-buckheheat, uthele kumhluzi bese upheka imizuzu eyi-10. Faka amazambane upheke eminye imizuzu eyi-15. Imizuzu emi-5 ngaphambi kokupheka, engeza u-anyanisi othosiwe izaqathi, usawoti kanye nopelepele omnyama. Cima isobho eliphelile bese ufafaza ngamakhambi oqoshiwe. Isikhathi sokupheka esilinganisiwe salesi isobho ngamahora ama-2.
Isobho le-pea ngemifino ebhakwe.
Naphezu kweqiniso lokuthi le isobho ilungisiwe ngaphandle kwenyama, kodwa kuvela ukuthi inambitheka ngokungafaniyo futhi iyanelisa, futhi ngasikhathi sinye ayinayo i-cholesterol.
Izithako
- Isitshalo seqanda - 1 elikhulu noma 2 elincane;
- I-pepper pepper - 1 obomvu, ophuzi nohlaza;
- I-anyanisi - 1 pc .;
- Garlic - ama-4 clove;
- Utamatisi oqoshiwe - 1 ikani (400-450 gr.);
- Amapheya - 200 gr .;
- I-Cumin (Zera) - ithisipuni eli-1;
- Usawoti kanye nopelepele;
- Imifino;
- Yoghurt yemvelo - 100 ml.
Sika isitshalo seqanda emasongweni, usawoti kahle bese ufaka i-colander. Ngemuva kwesigamu sehora, hlambulula ama-eggplant emanzini ahlanzekile bese uwomisa ngethawula lephepha. Susa imbewu kupelepele yensimbi bese uyinquma kuma-cubes. Cwecwa u-anyanisi bese unganqumi ama-cubes amancane kakhulu.
Gcoba ishidi lokubhaka ngamafutha zemifino, uthele imifino ebilungiselelwe ngaphambili, ushaye owoyela, usawoti kanye nopelepele. Beka ishidi lokubhaka kuhhavini bese ubhaka imifino ekushiseni kwama-degrees angama-220 imizuzu engama-20, aze athole i-hue ekhanyayo yegolide.
Hlambulula kahle uphizi, uthele epanini bese ufaka utamatisi. Gaya ikhumini kudaka luye esifundeni sikafulawa bese ulithululela epanini. Thela konke ngamanzi abandayo, uthele umlilo, ulethe ku-thumba bese upheka imizuzu engama-40-45. Faka imifino ebhakwe kusobho, usawoti, pepper bese ufafaza ngamakhambi oqoshiwe. Ngaphambi kokukhonza, faka endishini yesobho 1 tbsp. ziwuthenga ngezipuni yogurt.
Turkey nemifino.
Amaresiphi we-cholesterol ephezulu uvame ukufaka inyama yokudla, okuwusizo kakhulu kuyo yi-turkey fillet. Inokuqukethwe okunamafutha amancane futhi ilungele impilo. Akufanele ifakwe ekuphekeni okuqinile, ngakho-ke ifulegi le-turkey lifakwe kangcono.
Izithako
- Isifuba seTurkey (filet) -250 gr .;
- I-Zucchini - 1 imifino encane;
- Izaqathi - 1 pc .;
- I-pepper pepper - 1 pc .;
- I-anyanisi - 1 pc .;
- I-yogog - 100 ml .;
- Garlic - 2 amabhantshi;
- Imifino;
- Usawoti kanye nopelepele.
Hlanza ibele, lome ngethawula lephepha bese wenza ukusikeka okuncane ezinhlangothini zombili. UZucchini uthathe izindandatho. Cwebe bese usika izaqathe. Cwecwa u-anyanisi bese usika izindandatho ezingxenyeni. Faka isifuba se-turkey ku-cooker ehamba kancane, usawoti kanye nopelepele. Mboza i-fillet no-anyanisi, izaqathi, bese usakaza izindandatho ze-zucchini ngaphezulu. Steam imizuzu engama-25-30.
Cwecwa igalikhi, udabule ngokucindezela bese ufaka kwi-yogurt. Gaya imifino ngommese obukhali bese uthele engxube yegalikhi-yogurt. Hlanganisa kahle usoso. Faka ibele eliphelile epuleti ngemifino bese uthele isoso sikagalikhi.
I-Trout epanini lamazambane-anyanisi.
Inhlanzi ingenye yokudla okusemqoka ekudleni ukunciphisa i-cholesterol embi. Kumele ifakwe ekudleni kwakho, uma kungenjalo nsuku zonke, bese okungenani amahlandla ambalwa ngesonto. Kodwa-ke, kubalulekile ukukhetha izinhlobo zenhlanzi ezinciphile, njenge-trout, equkethe inani elincanyana kakhulu le-cholesterol.
- I-Trout isidumbu esiphakathi nendawo;
- Ubhatata - ama-2 ama-PC .;
- I-anyanisi - 1 pc .;
- Anyanisi oluhlaza - isixha esincane;
- Garlic - 3 amabhantshi;
- Imifino;
- Usawoti kanye nopelepele.
Sika izinhlanzi zibe izingxenye, zifake endishini enkulu, ufafaze usawoti bese ushiya imizuzu engama-20. Bese ususa isikhumba enhlanzini bese ususa imbewu. Hlambulula amazambane, uwahlambe bese uwasika ngemibuthano eminyene engu-0.5 cm.
Susa i-husk ku-anyanisi bese usika izindandatho. Peel bese usika ama-clove egalikhi. Sika imifino kahle. Gcoba ishidi lokubhaka ngamafutha zemifino, uthele amasongo amazambane kulo, umboze ngezindandatho zika-anyanisi, ufafaze ngegalikhi, amakhambi, usawoti kanye nopelepele. Beka izingcezu ze-trout ngaphezulu kwakho konke.
Mboza ishidi lokubhaka nge-foil bese ubeka ukubhaka kuhhavini isigamu sehora emazingeni okushisa angama-200. Susa indishi eseqediwe kuhhavini, bese ushiya i-foil imizuzu eyi-10 ngaphandle kokususa i-foil. Khonza inhlanzi ngemifino.
Ukudla okune-cholesterol ephezulu kufanele kulandelwe kukho konke impilo.
I-dessert enempilo kakhulu
Uma kukhona ukwephulwa kwe-cholesterol metabolism, ungasebenzisa ikhekhe le-Persimmon ne-blueberry.
Le dessert ayilungele abantu abane-cholesterol ephezulu kuphela, kodwa neziguli ezinesifo sikashukela. Le khekhe ayinayo ushukela nefulawa, okusho ukuthi iyasiza ekwehliseni isisindo ngokweqile.
Ukuhlolwa uzodinga ama-walnuts - 80 gr .; izinsuku - 100 gr .; Cardamom yomhlaba - ingcosana.
Ukuze ugcwaliswe udinga i-Persimmon - izithelo ezi-2; izinsuku - 20 gr .; usinamoni - ingcosana; amanzi - inkomishi ¾; i-agar-agar - isipuni ¾.
Ukugcwaliswa kuqukethe izithako ezilandelayo:
- I-Frozen Blueberries - 100 gr. (ungathatha ama-currants amnyama, ama-blueberries namanye amajikijolo owathandayo);
- I-agar-agar - isipuni ¾;
- I-Stevia ushukela obambele - 0,5 tsp.
Susa ama-blueberries esiqandisini, hlamba ngokushesha ngamanzi abandayo, uthele endishini bese ushiya ku-defrost. Faka amantongomane ku-blender, gaya kuze kube yisimo semvuthuluka emihle bese uyithululela epulazini. Usebenzisa i-blender, gaya izinsuku zibe unamathisele obukhulu, engeza amantongomane, amakhadinali kuzo bese uvula idivaysi kuze kube yilapho inhlama ithola ukuvumelana okufanayo.
Thatha isidlo sokubhaka bese ulayini ngezansi ngephepha lesikhumba. Faka umxube ophelile we-nut-date kuwo bese uthambisa kahle. Beka isikhunta esiqandisini cishe amahora angama-2, bese uhlela kabusha efrijini. Ngalesi sikhathi, kufanele ugcwalise, okudingayo ukuthi upheke kuwo amazambane abunjiwe ahlanganiswe kusuka kuma-Persimmons, izinsuku nesinamoni.
Dlulisa isisindo sezithelo eziqediwe ku-stewpan bese ubeka umlilo omncane. I-puree kufanele ifudumale futhi ifudumale kancane kunokushisa komoya. Ingxube kumele ivuswe ngezikhathi ezithile. Thela amanzi kwelinye ibhakede, uthele i-agar-agar bese ubeka esitofini. Ngokuqhubeka ushukumisela ukuletha amanzi kubilisa.
Govuza amazambane abunjiwe ngesipuni, uthele umfudlana omncane wamanzi kuwo nge-agar-agar u hlanganise kahle. Susa ifomu lenhlama efrijini bese uthelela ungqimba lokugcwaliswa kuwo. Shiya ukuze upholile ekushiseni kwamakamelo, bese ufaka esiqandisini ukuqina.
Thela ijusi lejikijolo ekhishwe ngesikhathi sokuncipha kwama-aluhlaza okwesibhakabhaka engilazini bese ufaka amanzi, ukuze ivolumu yalo libe ngu-150 ml. (Inkomishi ¾). Thela ijusi epanini, engeza i-agar-agar bese uletha kumathumba, ungakhohlwa ukuvusa njalo.
Khipha ikhekhe esiqandisini, ubeke amajikijolo phezu kwawo bese uthelela ukugcwaliswa ngaphezulu. Vumela ukuthi ipholile, bese uyifaka esiqandisini okungenani amahora ama-3, futhi mhlawumbe ebusuku. Ikhekhe elinjalo lizoba umhlobiso omuhle kakhulu kunoma yiliphi iholide.
Ungayidla kanjani nge-cholesterol ephezulu ichazwe kuvidiyo kule ndatshana.
