Ukudla okudla ngokudla okune-cholesterol ephakeme kusiza ukuvikela ukuqala kwesifo esifana ne-atherossteosis, kanye nokuvimbela imivimbo kanye nokuhlaselwa yisifo senhliziyo. Ukudla okunempilo kusebenza ngempela ngezimangaliso, akumelwe kunciphise ukufakwa kwe-cholesterol kuphela, kepha futhi kunciphise nengozi yokuba nomthambo, inhliziyo kanye nokwandisa ubusha bomzimba.
Ngezinga eliphakeme lezinto ezilimazayo, umsebenzi oyinhloko wokudla okusebenzayo kokudla ukunciphisa i-cholesterol eyingozi, ukuthuthukisa ukuhamba kwegazi nomsebenzi wezinso, kusebenze imetabolism futhi kuvimbele ukubonakala kwe-pathologies yenhliziyo nemithambo yegazi. Ukudla okune-cholesterol ephakeme kufanele kwakhiwe kumgomo wokulondolozwa kwemishini, lokhu kunomthelela omuhle kuzo zombili izinqubo zokugaya ukudla nenhliziyo.
Ezingeni eliphakeme lokudla kwe-cholesterol ye-LDL kuvame ukubekwa ngokusho kwe-Pevzner No. 10 noma ithebula lokwelashwa No. 10C. Cabanga ngemininingwane ethe xaxa ngemigomo eyisisekelo yalokhu kudla.
Ukudla kwe-pevzner kususelwa ekunciphiseni amafutha nosawoti. Ukusetshenziswa kwamafutha ezilwane kuyancishiswa. Inani lamandla lemikhiqizo esetshenziswa ngosuku kufanele libe ku-2200-2570 kcal. Amafutha akufanele adliwe kungabi ngama-gramu angama-80, kuwo ongaphansi kwengxenye eyodwa kwezintathu eyimifino. Amaprotheni ekudleni kufanele abe ngamagremu angama-90, kanti angamaphesenti angama-60 - okuvela ezilwaneni. Ngokuqondene nama-carbohydrate, isabelo sabo kumenyu yabantu abanesisindo somzimba ngaphezulu kwesilinganiso akufanele kube ngaphezulu kwama-300 amagremu, nasezigulini ezinesisindo esijwayelekile - kuze kube ngama-350 amagremu. Uma ukugcwala kungezi, kungcono ukusebenzisa ukudla kwe-carb ephansi.
Ukudla ngesikhathi sokudla kwetafula 10, ikakhulukazi ukwehlisa i-cholesterol - i-fractional, amahlandla amahlanu. Ukunciphisa izingxenye kususa umthwalo ngokweqile ekugayweni futhi kusiza ukucindezela indlala phakathi kokudla. Akukho mkhawulo ekushiseni kokudla.
Imigomo yetafula lokwelashwa le-Pevzner
Ngokuqondene nokusetshenziswa kwenani likasawoti, umuntu kufanele anqabe lapha, isilinganiso sikasawoti ngosuku asidluli amagremu amathathu kuya kwamahlanu. Kuyadingeka ukupheka ukudla okungenasisekelo futhi ukwengeze okwenziwe ngomumo uma kunesidingo. Kungani kubalulekile ukunciphisa ukunciphisa usawoti? Iqiniso ngukuthi liyasiza ekuqineni koketshezi emzimbeni womuntu, futhi lokhu kuholela ekwandeni komthwalo wemithambo nasezinhlizweni. Kunconyelwe futhi ukuthi kubekwe imingcele ukusetshenziswa kwamanzi kwilitha eyodwa nengxenye ngosuku ukuze kunciphise amasistimu okuchama nawenhliziyo.
Kepha ukusetshenziswa kotshwala kufanele kushiywe ngokuphelele, ikakhulukazi ngotshwala obunamandla. Kodwa-ke, odokotela balule ukuba baphuze ngaphambi kokuyolala cishe ngamamililitha angama-50-70 ewayini elibomvu (ngokwemvelo), uma kungekho okuphikisana. Iwayini liqukethe ama-flavonoid, adume ngezakhiwo zawo ze-antioxidant. Vikela imithambo yegazi ngokuvela kwama-cholesterol plaque. Ukubhema, kunalokho, kunqatshelwe ngokuphelele.
Iziguli ezihlushwa ukukhuluphala, okokuqala, kubalulekile ukubuyisa isisindo kokujwayelekile. Iqiniso ngukuthi fat ngokweqile kungenye yezimbangela eziphambili nemithombo ye "cholesterol" emibi, ngaphezu kwalokho, kunikeza umthwalo owengeziwe futhi kulimaza ukusebenza kwemithambo yegazi nenhliziyo. Ngakho-ke, ukunciphisa umzimba kubaluleke kakhulu.
Lapho udla, isisekelo semenyu yimifino nezithelo ezintsha, kugcwele amavithamini we-B, kanye no-C no-P, i-magnesium nosawoti we-potassium. Lawa mavithamini avikela izindonga zemithambo yemithambo yegazi, futhi i-magnesium ne-potassium zibandakanyeka esifanekisweni senhliziyo.
Amafutha emifino kufanele abuyisele amafutha ezilwane endaweni ephezulu.
Amafutha emifino awunayo i-cholesterol, ngaphezu kwalokho, athinta kahle izindonga zemithambo nokuqukethwe okuphezulu kwevithamini enjenge-E, eyi-antioxidant enhle.
Okunye ukudla ukwehlisa i-cholesterol
Ukwelashwa kwe-atherossteosis, kudliwe nokudla okungenayo i-cholesterol. Kususelwa kokukhishwe ekudleni kwakho konke ukudla okukhulisa i-cholesterol. Esikhundleni salokho, imenyu igcwele imikhiqizo esiza ukunciphisa "cholesterol" embi ". Ngakho-ke, ngokudla okungenayo i-cholesterol, imenyu yansuku zonke kufanele ifake: izithelo nemifino, inhlanzi (ulwandle kuphela), inyama (kuphela inkukhu noma i-veal), i-sea kale (ekheniwe noma efriziwe) netiye eliluhlaza.
Olunye uhlobo lokwelashwa kokudla ukudla okuphansi kwe-cholesterol. Umsebenzi wawo oyinhloko ukuthuthuka komzimba womuntu uwonke, ukuvulwa kwama-capillaries kanye nokuhlanzwa kwezindonga zempi zezindawo ezakhiwe ze-cholesterol. Ngokudla, ukudla okunamazinga amaningi nama-cholesterol akufakiwe ekudleni. Kubaluleke kakhulu ukunciphisa isisindo somzimba ngokwemvelo futhi kancane kancane, futhi lo umsizi oyinhloko, nje ukudla.
Umehluko ekudleni kwabesifazane nabesilisa beminyaka ehlukene mncane, kodwa usakhona. Uyini umehluko? Uma sikhuluma ngabamele ubulili obunamandla, khona-ke i-cholesterol yabo inyuka eneminyaka engama-20-50, khona-ke iyancipha noma iyeke ngokuphelele. Abamele ubulili obuthakathaka babuyela eminyakeni engama-50, izinga lale nto lenyuka ezimweni ezingandile, liqala ukufinyelela ezingeni lezinkomba zesilisa kuphela ngemuva kokuqala kokuyeka ukuya esikhathini.
Uhlobo luni lokudla okufanele lulandelwe ngabesilisa? Ukusuka kwimenyu yansuku zonke enama-cholesterol ngaphezu kokujwayelekile, udinga ukususa imikhiqizo yobisi kanye nezitsha, kufakwa futhi ezinhlanzini, emikhiqizweni yenyama, ekudleni okwenziwe ngamakhekhe nososeji. Kungcono ukwenqaba ukudla okusheshayo nokudla okulula hhayi kuphela kwiziguli ezine-cholesterol ephezulu "embi", kodwa futhi nakubantu abanempilo. Imikhiqizo eklanyelwe ukukhulisa i-cholesterol kufanele iqukethe i-potassium, i-fluoride ne-phosphorus.
Amadoda ahlala edinga ama-apula, amawolintshi, utamatisi, ama-walnuts, noju ekudleni kwabo.
Umehluko phakathi kokudla kwabesifazane nabesilisa
Ukudla okwenziwa njalo ngeviki kuqukethe imifino, okumele idliwe kathathu kuya kwesihlanu ngosuku, ngaphezu kwalokho, izondlamzimba kufanele zihluka. Okufanayo kuhamba ngezithelo ezintsha. Izitsha zenhlanzi nezenyama kufanele zidliwe zonke ezinye izinsuku, futhi imikhiqizo yobisi kufanele idliwe nsuku zonke.
Isikhathi sesifikile sokucabanga ngezisekelo zokudla kwabesifazane. Kumele kuqapheleke okokuqala ukuthi ukusetshenziswa kwezindlela zokuvimbela inzalo ngomlomo kwandisa ingozi yokuphambuka kwe-cholesterol ejwayelekile. Ubulili obuhle bungashintshela ekudleni kwemifino. Noma kunjalo, lokhu kudla kufanele kufake imikhiqizo yezinhlanzi nenyama. Umgomo oyinhloko ukwenza ukondleka kuqedwe. Gqoka amasaladi futhi ulungiselele ukudla kufanele kube ku-linseed noma ku-olive olive.
Hhayi ubulili kuphela obudlala indima ekuhlukaniseni izondlamzimba, esinye isibonakaliso esibalulekile esidinga indlela ekhethekile yokudla ngezempilo yisikhathi sobudala. Ngaphezu kwemikhiqizo efakwe kuhlu ngaphambili, abantu asebekhulile badinga ukugxila kokudla okune-ascorbic acid ne-fiber eningi. Futhi inyama ebhemayo nokudla okusheshayo kufanele kungafakwa ngokuphelele kuhlu lwezitsha ezidliwayo zabantu bayo yonke imikhakha yobudala.
Ngemuva kweminyaka engama-50, inhlanzi enamafutha aphansi, izinkukhu, imbewu yefilakisi negalikhi kufanele ifakwe ohlwini lwemenyu.
Imifino, amajikijolo nezithelo kunganciphisa i-LDL. Zonke lezi zinhlobonhlobo zeklabishi, izaqathi, utamatisi, amakhambi, ama-apula, ama-sitrobheli, ama-aluhlaza okwesibhakabhaka, amawolintshi kanye namagilebhisi abomvu.
Imenyu yesibonelo evikini
Ukudla okunconyelwe i-cholesterol ephezulu kwabesifazane nabesilisa kufanele kwenziwe ngezinketho ezichazwe ngezansi.
Ukuze ukudla kuphelele ngesikhathi sokudla, kunconyelwa ukudweba ukudla okwenziwe ngezinsuku eziningana ngasikhathi sinye.
Inketho engcono kakhulu yokuhlanganiswa yimenyu evikini.
Lapho uhlanganisa ukudla okwenzelwe usuku oluthile, kungahle kubonakale njengokulandelayo.
Ukudla kwasekuseni kokuqala:
- i-oatmeal ephekwe emanzini noma ubisi luhlanjululwe ngamanzi, i-veal ebilisiwe, amazambane abhakwe abhakwe, iqanda elibilisiwe (iprotheni kuphela), itiye eliluhlaza;
- inhlanzi eshisiwe, iphalishi lebhali, isaladi, engenawo ushukela;
- i-buckwheat, isaladi yemifino, ibele yenkukhu ebilisiwe (engenasikhumba), itiye le-rosehip.
Ibhulakufesi lesibili:
- I-yogurt engenashukela, izithelo ezomile.
- Ushizi omncane wekotishi, i-apula.
- Isaladi le-Apple nesanqante.
Isidlo sasemini:
- isitshulu, ithanga isobho puree (iresiphi yakudala), i-chop;
- isobho likakolweni, amazambane abhakwe e-oveni, inhlanzi;
- ama-meatball, ubhontshisi abilisiwe, i-borsch enenyama enomhluzi onamafutha aphansi.
Ungadla:
- Izithelo, ikofi;
- Ushizi wasekhishini, itiye eliluhlaza;
- Amantongomane.
Ukudla kwakusihlwa:
- iphalishi eyenziwe ngobisi, itiye le-herbal;
- isaladi yemifino (ngaphandle kokhilimu omuncu), inhlanzi;
- inyama ebilisiwe nge-pasta;
- i-kefir enamafutha amancane.
Insimbi yokuqala ethusayo ye-vein atherosclerosis ezayo ingukuqukethwe kwe-cholesterol ephezulu. Ngalesi sifo, ama-plaque ayakheka emikhunjini, enza ukukhanyiswa kwemithambo yegazi esele, futhi lokhu kufaka ukubonakala kwezinkinga ngokujikeleza kwegazi. Izinkinga eziyingozi kakhulu ukufakwa kwe-myocardial infarction kanye nesifo sohlangothi.
Amazinga aphezulu we-cholesterol ye-plasma angabangela i-atherosulinosis yangaphakathi (izimpawu - izinkinga zokubona, isiyezi, ukuqwasha, i-tinnitus kanye nokukhubazeka kwememori) kanye nomfutho wegazi ophakeme.
Inhloso yokudla okwelapha ukunciphisa i-LDL ibe ngama-moles amahlanu ilitha noma ngaphansi. Ukugwema ukubuyela emuva, kufanele uvivinywe okuhleliwe, ubheke i-cholesterol yakho yegazi futhi uphile impilo enempilo. Ngemuva kokuqeda ukudla, kunconyelwa ukuthi ungaguquki ekudleni.
Inketho enhle kakhulu ukuthi uhlale unamathela kuhulumeni onjalo futhi ubuyisele isisindo kokujwayelekile, ngoba isisindo somzimba esithe xaxa siba nzima kakhulu ekuhambeni kwegazi futhi sinciphise umsebenzi womsipha wenhliziyo. Futhi, ungakuthatheli phansi ukubaluleka kwemidlalo, leli yithuluzi elihle kakhulu lokwelapha i-cholesterol nokuqinisa umzimba wonke. Uma unakekela impilo yakho futhi uthatha nezindlela zokuthibela, ungasheshisa inqubo yokwelashwa futhi uvikele ukwenzeka kokubuyela emuva.
Ungadla kanjani nge-cholesterol ephezulu egazini kuchazwe kule vidiyo kulesi sihloko.
