Ukudla okunoshukela omningi kanye ne-cholesterol: ukudla nokudla

Isifo sikashukela isifo sikashukela yisifo lapho umzimba we-carbohydrate emzimbeni uphazamiseka khona. Lokhu kungaba nokukhiqizwa okunganele kwe-insulin noma ngokulahlekelwa ukuzwela kwama-receptors kuyo.

Ukulimala kwe-carbohydrate metabolism kuholela ku-hyperglycemia - ukwanda kwamazinga kashukela. Esikhathini sikashukela, ngenxa yokushintsha kwesilinganiso sama-hormone, kukhona ukwephulwa kwe-metabolism yamafutha, okuvezwa yizinga elithile le-cholesterol egazini.

Zombili lezi zinto - ushukela ophakeme kanye ne-cholesterol, zinomthelela ekubhujisweni kodonga lwe-vascular kanye nokuthuthukiswa kwezinkinga zesifo sikashukela. Ukuvimbela ukuqhubekela phambili kwalezi zimo, kunconywa ukulandela ukudla okunoshukela omningi ne-cholesterol egazini.

Imithetho yokwenza ukudla okunoshukela omningi kanye ne-cholesterol

Ungawehlisa kanjani i-cholesterol yegazi ekhaya, wonke umuntu kufanele azi ngemuva kweminyaka yobudala engama-40, ngoba indlela yokudla esehlisa izinga layo isebenza njengokuvimbela ushintsho oluhlobene nobudala emithanjeni yegazi, isifo sokuqina kwemithambo yegazi kanye ne-hypertension.

Ungasusa ushukela ngokushesha nangokushesha ngokushintsha amaswidi ngemikhiqizo yokudla kwabanesifo sikashukela abangene noshukela. Zingokwemvelo: i-fructose, i-xylitol, i-sorbitol ne-stevia, ezinemiphumela emincane okungenani, futhi eyenziwe. Amakhemikhali - i-aspartame, i-saccharin, i-sucralose, kufanele isetshenziswe ngamanani amancane.

Uma i-cholesterol noshukela wegazi kuphakanyisiwe, ukudla kokudliwayo kunqunyelwe - ukudla okuhlanganisiwe No. 9 no-10 ngokusho kukaPevzner. Imigomo eyisisekelo yokwakha ukudla okwelaphayo:

1. Ukudla okwenziwa njalo - izikhathi ezingama-5-6 ngosuku ngezingxenye ezincane.
2. Ukuvinjelwa kwekalori ekudleni ngokweqile kwesisindo somzimba.
3. Ukudla okunoshukela ophezulu kufaka phakathi ukuncishiswa kwama-carbohydrate ekudleni ngenxa yokwenqatshwa kashukela nofulawa weprimiyamu, konke ukudla nezitsha ezinokuqukethwe kwazo.
4. Ama-carbohydrate asamba angama-250 - 300 g kufanele aqhamuke nemifino, isinkwa esinsundu, izithelo ezingafakwanga okusanhlamvu, okusanhlamvu okusanhlamvu okusakazwayo.
5. Amaprotheni ekudleni aqukethe inani lomzimba. Amaprotheni ancanyelwayo kusuka kunhlanzi, imikhiqizo yobisi yokuqukethwe kwamafutha aphansi, okumhlophe okweqanda, ukudla kwasolwandle, ushizi wekhokho olunamafutha amancane. Inyama inconywa izinhlobo ezinamafutha amancane. Ebudaleni, okuqukethwe kwenyama kumenyu kufanele kunciphe, futhi ukusetshenziswa kwezinhlanzi kufanele kwandiswe.
6. Amafutha akhawulelwe ku-60 g, uhhafu wawo kufanele atholakale ekudleni kwesitshalo.
7. Ngomfutho owandayo kanye nokuwohloka kokusebenza kwenhliziyo, usawoti awafakwa ekudleni. Kuzo zonke ezinye izimo, kungenzeka ngosuku kungadluli i-4 g.
8. Umbuso wokuphuza - amanzi okuphuza ahlanzekile kufanele abe ngamalitha ayi-1,2 - 1.5.
9. Izinto ezi-Purine nezikhiqizayo azinqunyelwe, ngakho-ke izitsha zokuqala zilungiselelwe imifino.
10. Akukho ukuthosa, ukudla noma ukubhaka uwoyela.

Ukudla okwehlisa i-cholesterol kufanele kufake ukudla okunomphumela we-lipotropic - ukuvimbela ukubekwa kwamafutha ezicutshini ezi-subcutaneous nasesibindi. Lokhu kufaka: inyama yenkomo, inamafutha aphansi, ikakhulukazi ukudla kwasolwandle, ushizi wekhokho, i-tofu. Le mikhiqizo ifaka ama-amino acid abalulekile - i-choline, i-methionine, i-lecithin, i-betaine ne-inositol.

Ama-acid amaningi we-polyunsaturated fatty acid u-Omega 3 no-Omega 6 nawo anomphumela we-lipotropic. Atholakala ngo-linseed, ummbila kanye namafutha omnqumo, inhlanzi. Into ethize efana ne-iodine nayo ithuthukisa imetabolism yamafutha, ngakho-ke kunconyelwa ukuthi nge-cholesterol ephezulu kukhona amasaladi avela olwandle, ukudla kwasolwandle.

I-kelp eyomile ingahle ibe yinhlabathi endaweni yesigaxa sekofi bese isetshenziswa njengosawoti. Ukuze uthuthukise ukunambitheka, kunconyelwa futhi ukufaka imifino egayiwe nejusi kalamula. IFibre inempahla ye-lipotropic. I-fiber yokudla yemifino ne-bran isusa ushukela ngokweqile kanye ne-cholesterol emathunjini.

Ngaphambi kokusetshenziswa, i-bran kufanele ifakwe emanzini abilayo, khona-ke ingahlanganiswa ne-kefir, iyogathi, ujusi, iphalishi, ushizi we-cottage shizi. Izitsha zenyama nenyama zihlanganiswe ne-bran - zisetshenziselwa ukosa ngaphambi kokubhaka, isobho neziphuzo zilungiswa kusuka kumhluzi ovela kwi-bran.

Ukwehlisa ushukela wegazi kulula uma wazi ukuthi yimiphi imikhiqizo okudingeka ukuthi uyifake kumenyu yansuku zonke. Lokhu kufaka phakathi: u-anyanisi obhakwe futhi ubilisiwe, isinamoni, i-ginger, i-articoke yaseJerusalema, i-chicory, i-blueberries, i-blueberries yesifo sikashukela.

Ukudla okuvunyelwe nokunqatshelwe

Ukuze uqonde ukuthi ungokwehlisa kanjani i-cholesterol noshukela ngokudla, udinga ukwazi ukuthi yini ongayisebenzisa kumenyu. Ukudla kufanele kulungiselelwe okusha, kubangele isifiso sokudla.

Ukucutshungulwa kwe-Culinary - ukubilisa, ukubiya, ukuhambisa ngamanzi nokubhaka kuvunyelwe.

Imikhiqizo elandelayo ivunyelwe:

• Isinkwa sama-rye, ama-crackers, ufulawa kakolweni 2 izinhlobo. Kungahle kusetshenziswe isinkwa esingama-300 g ngosuku. Esikhundleni sesinkwa, imikhiqizo kafulawa kusuka kufulawa wokusanhlamvu noma nge-bran, enciphisa inkomba yokudla kwe-glycemic.
• Izinhlanzi zingasetshenziswa izinhlobo ezinamafutha aphansi - i-perch, i-pike, i-pike perch, i-cod, i-pollock. Ukudla kwasolwandle okwehlisa i-cholesterol kufanele kufakwe ekudleni kaningi ngangokunokwenzeka. Lokhu kufaka izimbaza, ukhula lwasolwandle, imfanzi, isikwati, i-scallop, octopus. Kanye ngesonto ungadla herring ofakwe.
• Inyama yenkomo, iwundlu, inyama yengulube ne-lean engadliwe kudliwa ngaphandle kwamafutha, inkukhu ne-turkey - ngaphandle kwesikhumba. Kuvunyelwe ukudla umvimba wokudla, ulimi olubilisiwe futhi upheke kunogwaja.
• I-Porridge ilungiselelwe kusuka ku-oatmeal, i-nokunye okufana nokolweni, okuvame kakhulu kusuka kubhali lweparele, ibhali nemabala. Amabele asetshenziselwa ukupheka ama-casseroles, izifundo zokuqala. Ubhontshisi uvunyelwe izikhathi ezi-2 kuya kwezi-3 ngesonto.
• Imifino kudliwa kangcono okusha ngendlela yesaladi enamafutha yemifino, amakhambi kanye nojusi kalamula. Ungapheka futhi ubilisiwe futhi udle izitsha zamanzi kusuka ku-zucchini, iklabishi nekholifulawa, i-broccoli, squash, isitshalo seqanda, ithanga. Izaqathi, amazambane, uphizi obilisiwe kanye ne-beet zifakiwe kumanani avunyelwe we-carbohydrate. Ungasebenzisi izikhathi ezingaphezu kwezingu-3 ngesonto
• Imikhiqizo yobisi: ushizi ophansi onamafutha amancane, i-kefir, iyogathi ngaphandle kwezithasiselo neyogathi. Ungadla ushizi onamafutha amancane (afinyelela kuma-40% amafutha). I-Sour cream no-ukhilimu wamafutha ayi-10% afakiwe ezitsheni eziqediwe kungadluli isipuni.

Izifundo zokuqala kanye nezinye izincomo

Izitsha zokuqala kufanele zibe imifino - kusuka ezinhlotsheni nasemifino, obisini. Ungapheka isobho, isobho leklabishi, isobho le-beetroot ne-borsch ku-decoction ye-bran. Isobho ngenyama ngaphandle kwamafutha kuvunyelwe isikhathi esingu-1 ngezinsuku eziyi-10. Kunconywa ukupheka i-okroshka ngobisi lwe-Whey.

Amaqanda asetshenziselwa ukupheka, ngesimo se-omelet kusuka kumaprotheni, abilisiwe. Amaqanda amathathu avunyelwe ngeviki. Ama-sauces adinga ukulungiswa kwi-decoction yemifino, ubisi noma ukhilimu omuncu, utamatisi nezithelo, i-berry gravy avunyelwe.

Njengoba izinongo zisebenzisa i-apula cider uviniga, isinamoni, i-ginger, i-turmeric, isafroni, i-vanilla. IHorseradish kanye lwesinaphi - khawulela. Ibhotela lehliselwa ku-20 g ngosuku, engeza ezitsheni eziqediwe. Amafutha emifino ayoliswe ngamasaladi nezifundo zokuqala.

Izithelo namajikijolo kufanele kungathintwa noma kube mnandi futhi kube omuncu. Kuvunyelwe ukudla okuluhlaza nokupheka i-compote, i-jelly (mhlawumbe ku-agar-agar), i-mousse. Izithako ezinoshukela zisetshenziselwa ukwengeza ubumnandi. Amaswidi namakhukhi kuphela nge-xylitol noma i-fructose.

Amajusi angaba yimifino, amajikijolo nezithelo ezingafakwanga, itiye noma ikofi ngobisi, i-chicory, isithelo samajikijolo asendle asendle, amanzi amaminerali kanye ne-decoction ye-bran.

Ukunciphisa noma ukuqeda ngokuphelele ukudla nezitsha ekudleni kuzosiza ukuthuthukisa i-carbohydrate kanye nama-metabolism wamafutha, ahlanganisa:

1. Iziphuzo zotshwala.
2. Inyama enamafutha kanye ne-offal (ubuchopho, izinso, amaphaphu, isibindi, inhliziyo), idada noma ihansi, amasoseji, inyama ebhemayo nokudla okusemathinini, amasoso enyama nomhluzi, ingulube, iwundlu, fat inyama yenkomo.
3. Inhlanzi enamafutha, ebhemayo, eyokiwe noma ekheniwe, i-caviar.
4. Ushizi onosawoti noma oyisipayisi onokuqukethwe okunamafutha angaphezu kuka-40%, ukhilimu onamafutha no-ukhilimu omuncu, ama-dessert ama-curd, ama-yogurts ngezithelo noshukela.
5. Ushukela nofulawa omhlophe kwenqatshelwe ngokuphelele, kanye nayo yonke imikhiqizo enayo - i-confectionery, ama-pastries, u-ayisikhilimu, ukulondolozwa nezithelo ezisetshenzisiwe, amagilebhisi, omisiwe, ubhanana nezinsuku. Noma yimaphi ama-jusi wezithelo afakiwe namasodas kashukela.
6. I-Semolina, ilayisi, i-pasta.

Bakhawulela ukondliwa kweziguli ezinesifiso sendlela yokunciphisa ushukela nokugcina i-cholesterol ephansi, ikofi eqinile, itiye, ukhukhunathi noshokoledi. Amasosi ashisayo, amaNavaros aqinile nama-marinade, imajarini nososo olushisayo awanconyelwe wona.

Ngomzimba, izinga eliphakeme likashukela ne-cholesterol akudluli ngaphandle komkhondo, noma ngabe wehlise izinga layo ngemithi, ngoba noma yikuphi ukweqa kweglucose egazini konakalisa udonga lwe-vascular, okwenza inqubo yokuvuvukala. Esizeni somonakalo, kufakwa i-cholesterol, kwakheka ama-atherosulinotic plaque.

Lezi zinto, lapho zihlanganiswa, zandisa ngokumangazayo amathuba wokuphazamiseka kokujikeleza kwegazi nokuthuthukiswa kwesifo senhliziyo ngesimo se-myocardial ischemia, ukushaya kwenhliziyo kanye nomfutho wegazi ophakeme. Ngokuthuthukiswa kwezinguquko ezibangelwa yi-atherosclerotic ezigulini ezinesifo sikashukela i-mellitus, izinkinga zenzeka kaningi kakhulu futhi zibonakale njengo:

• Ifomu elinamandla le-neuropathy yesifo sikashukela ngokuthuthukiswa kwezilonda eziseduze nesifo.
• I-Nephropathy ngokwehluleka kwe-renal.
• I-Encephalopathy, imivimbo yamakhemikhali.
• I-retinopathy yesifo sikashukela kanye nokulahleka kombono.

Ukuvimbela ukuthuthukiswa kwalezi zimo kungukudla okufanele, isinxephezelo sikashukela ngemithi ye-insulin noma yokwehlisa ushukela, kanye nokuzivocavoca umzimba okhethiwe ngakunye okwenzelwe ushukela. Ezigulini ezikhuluphele, ukunciphisa umzimba kuyadingeka, okunciphisa kakhulu ubungozi bezinkinga. Ividiyo ekulesi sihloko ikhuluma ngemigomo eyisisekelo yokudla kwesifo sikashukela ne-cholesterol ephezulu.