Izimiso eziyisisekelo nemithetho yokudla okwehlisa i-lipid

Inkinga yesisindo ngokweqile ihlala ihlanganiswa nokulimazeka kwenhliziyo nezitho zokugaya ukudla.

Ngokuhambisana nokudla kwe-hypolipidemic, ungasusa imithambo yegazi ye-cholesterol eyeqile futhi uthole amafomu amancane, futhi kwiziguli ezinaloluhlobo lwe-2 isifo sikashukela, kunciphisa kakhulu amazinga eglucose egazini.

Ukudla kufaneleka obani?

Umongo wokudla okwehlisa i-lipid uwukunganaki ukudla okuphezulu usawoti, amafutha kanye nama-carbohydrate asheshayo.

Uhlelo olujwayelekile, lokudla okuhlala njalo lusebenza kahle kubantu abanenkinga yokujikeleza, i-pathologies yezinso, inhliziyo nesibindi, ama-pancreas. Imikhawulo enjalo nayo izoba wusizo kulabo abafisa ukunciphisa umzimba.

Imiphumela evela ekusetshenzisweni kokudla okwelashwayo izobonakala emasontweni ambalwa. Izikejana zizohlanzwa ngamakhemikhali e-cholesterol, ukuphuma kwegazi kuzothuthuka, ithoni ejwayelekile yomzimba, ukuqeda ubuthi, izonyuka. Futhi amaphawundi angeziwe azoqala ukuncibilika ngokushesha.

Imithetho eyisisekelo

Ngokwemigomo yokudla, ukudla okudliwayo kufanele kube namafutha amancane futhi kuphansi kilojoule.

Musa ukweqa ukudla. Ukuzila ukudla kuholela ekuphazamisweni kwe-metabolic futhi kungadala izinkinga zesisu.

Kugcinwa imithetho elandelayo:

1. Qiniseka ukuthi uphuza amalitha amanzi ayi-1.5 nsuku zonke. Ngemuva kokuvuka, kunconywa ukuqala usuku ngengilazi yamanzi endaweni yokushisa yasekamelweni. Ungaphuzi ukudla. Kungcono ukuphuza ihora ngaphambi kokudla nengxenye yehora ngemuva kokudla.
2. Nikeza ukukhetha ezitsheni ezinamafutha. Kuyalulekwa ukuthosa kungabi ngaphezu kwezikhathi ezi-2 ngeviki. Kuvunyelwe ukudla ukudla futhi ngezikhathi ezithile ukubhaka.
3. Isidlakela sokugcina kufanele kube amahora amathathu ngaphambi kokulala. Uma kuzwakala indlala, ungayiqeda ngenkomishi ye-kefir ephansi.
4. Yidla kaningi futhi ngezingxenye ezincane, wephula imfanelo yansuku zonke kumaqoqo amaningi. Ungadluli ku-1300 kcal ngosuku (kwabesilisa - 1500). Uma ukusebenza komzimba kukhuphuka, khona-ke inqubo yansuku zonke nayo idinga ukukhushulwa ngo-200 kcal.
5. Ngokwengeziwe zigcwalisa umzimba ngezinto eziwusizo ngosizo lwama-vitamin complexes.
6. Ukuvivinya umzimba njalo. Kwezinye izifo, akunakufisa ukweqisa, ngakho-ke ukuqina kwamakilasi kuvunyelwene nodokotela.
7. Ekudleni, amaprotheni kumele abekhona, acebile ngenyama, inhlanzi kanye nemikhiqizo yobisi ye-skim. Amaphrotheni abalulekile ekwakheni amaseli amasha nemicu yemisipha.
8. Isikhumba senyoni siphakeme kakhulu kumakhalori futhi sinamafutha amaningi; kudingeka sisuswe.
9. Amaqanda amathathu abilisiwe ngesonto kufanele afakwe ekudleni.
10. Isimo esidingekayo sama-carbohydrate ayinkimbinkimbi azothathelwa indawo ngamabele nemifino, kanye nezithelo namajikijolo. Ama-carbohydrate ayimithombo yamandla, ukusweleka kwawo kuholela ekusebenzeni okwehlisiwe.
11. Imikhiqizo yesinkwa ivumelekile ngefomu elomile nangesilinganiso esincane. Ungadla amagremu ayi-100 esinkwa esiphelele sokusanhlamvu noma i-rye ngosuku.

Uhlu Lomkhiqizo

Ukubona ukudla kwe-cholesterol, kufanele unamathele kuhlu lokudla "okulungile" futhi wenqabe ukudla okungafuneki.

Ingozi enkulu yokugcina impilo kanye nomzimba omncane ngoba okuqukethwe okunyuke kakhulu kwama-lipids emzimbeni.

Ngakho-ke, ukwenza imenyu yansuku zonke, kufanelekile ukuyishintsha ngokuya ngenani le-cholesterol.

Itafula le-cholesterol ekudleni okudumile:

Kuvinjelwe

Lezi zithako zibaliwe:

• inyama offal (ulimi, izinso, inhliziyo, isibindi);
• inyama enamafutha ye-mutton nengulube nokudla okuvela kuyo;
• inyama yezinyoni ebomvu ne-peel;
• umhluzi wemikhiqizo yenyama;
• uwoyela wesundu, ibhotela, ukhukhunathi kanye nemargarine;
• imayonnaise namanye amasoso aqukethe amafutha;
• i-caviar kanye nanoma yikuphi ukudla kwasolwandle okungeyona inhlanzi (i-shrimp, squid, inyama yecuba);
• imikhiqizo yobisi emnandi futhi ngamaphesenti amaningi okuqukethwe kwamafutha (u-ayisikhilimu, umhluzi ogcotshisiwe, umhluzi omnandi, ubisi oluhlanganisiwe, ukhilimu, iyogathi);
• imikhiqizo ye-pasta neye-semi-kumaliza (ama-dumplings, ama-dumplings, amasobho aqokiwe, ama-meatball, ama-meatball);
• imikhiqizo ebhemayo neyososeji (amasoseji, isinqe, inyama ekheniwe);
• ama-khekhe, amaswidi nesinkwa sikakolweni (imiqulu, amakhukhi we-gingerbread, amakhekhe, amaswidi, ushokoledi);
• iziphuzo ezinoshukela ngegesi kanye nobhontshisi wekhofi emnyama, iziphuzo ezihlanganisiwe;
• newayini elinamandla, notshwala, ubhiya.

Le mikhiqizo icebile ngokweqile emafutheni nase cholesterol futhi inomthelela ekuqothulweni kwemithambo. Ngaphezu kwalokho, ziphezulu kakhulu kilojoule futhi azinegalelo ekunciphiseni isisindo.

Kufakiwe

Isisekelo sokudla kufanele kube:

• izinhlanzi zasolwandle (amakhodwe, i-herring, isinaphi, i-hake, halibut);
• ukhula lwasolwandle (ukhula lwasolwandle, kelp);
• imifino enothile eningi nezithelo: ama-apula, iklabishi, ithini lamapheya, i-zucchini, utamatisi;
• inani elikhulu lamakhambi amasha (i-dill, isipinashi, isilimo esidliwayo esinamagatsha anamanzi, iparsley);
• ugarlic, isithombo, u-anyanisi;
• amabele noma i-oatmeal (kuphekwe emanzini, ngaphandle kwamafutha noshukela);
• izindunduma (uphizi, amaphuphu, ubhontshisi, udali);
• ama-juices, ama-compotes wezithelo (ama-juices amuncwa kuphela, futhi ama-compotes kufanele abe ngaphandle koshukela ongeziwe);
• uwoyela wemifino (ummbila, i-sesame, i-sunflower ne-olive).

Le mikhiqizo iqukethe izakhi zomzimba eziningi kanye nefayibha, ngenxa yokuthi umzimba wonke uphulukiswa futhi ukugaya kuyathuthuka. Ngaphezu kwalokho, zingamakhalori aphansi, okuzokuvumela ukuthi wehlise isisindo ngokweqile.

Kusetshenziswa nemikhawulo

Ungazilahli ngokuphelele izakhi zalolu hlu. Zinamafutha anempilo, amavithamini kanye namaminerali, kanye neproteyini edingekayo yokwakha amaseli.

Kuphela zingadliwa kungabi ngaphezu kwezikhathi ezimbalwa ngeviki.

• iphesenti elilodwa lekhekhe ushizi ne-kefir;
• inyama yenkukhu nenkukhu;
• izinhlanzi zasemfuleni;
• izitsha ezivela kumakhowe namazambane (amazambane kufanele abanjwe ngamanzi ngaphambi kwesikhathi ukuze ahlambe isitashi ngokweqile);
• isinkwa esomile sama-rye nama-anyanisi kusuka kuso;
• i-buckwheat ebilisiwe emanzini ngaphandle kokufaka ibhotela noshukela;
• izinongo, isinaphi esinezipayisi, utamatisi kanye nesosi soya, uju;
• itiye ngokuswela ngokuphelele ushukela;
• amaqanda (hhayi ngaphezulu kwe-3);
• ama-walnuts, ama-hazelnuts nama-alimondi;
• ngezikhathi ezithile ungakwazi ukukhokhela ingilazi yewayini elimhlophe elomile noma i-cognac encane.

Imenyu eyisampula yeviki yabesifazane nabesilisa

Ukudla okwenziwa izinsuku eziyi-7 kuqukethe izindlela ezilula zokupheka, ukulungiswa kwawo okungadingi isikhathi eside esitobhini.

1 usuku:

• ibhulakufesi - 250 g ye-oatmeal ephekwe emanzini, itiye elingafakwanga (luhlaza);
• isidlo sokuqala siyipuleti lezingcezu zezithelo, cishe ezingama-200 g;
• isidlo sasemini - upelepele olulodwa olugcwele inyama nemifino, 250 g wesitsha selayisi secala, i-apple compote;
• isidlo sesibili - ucezu lwesinkwa esomile, i-100 g yesithelo;
• isidlo sakusihlwa - 250 g yeklabishi ngaphandle kwenyama emifino emisha enokhilimu omuncu onamafutha aphansi.

2 usuku:

• ibhulakufesi - isitsha semifino kanye nesaladi yeklabishi ngesipuni samafutha yemifino, itiye noju;
• umthamo wokuqala - amaplamu ambalwa nengxenye yamagilebhisi;
• isidlo sasemini - 150 g yenkukhu enesitsha esiseceleni se-nokunye okufana nokolweni, ujusi we-peach;
• isidlo sesibili siyizithelo ezimbalwa ezomisiwe;
• isidlo sakusihlwa - 150 g yenhlanzi enukayo, isaladi yeklabishi nezaqathe ngokufakwa kwesipuni samafutha, amanzi amaminerali ngaphandle kwegesi.

3 usuku:

• ibhulakufesi - iphakethe likashizi we-cottage nge isipuni esisodwa soju nekhofi ebuthakathaka;
• umthamo wokuqala - izithelo ezisikiwe;
• isidlo sasemini - 250 ml wesobho yemifino kanye ne-100 g yesinkwa se-rye;
• isidlo sesibili - 250 g yamakhukhamba nesaladi lamatamatisi, amanzi amaminerali ngaphandle kwegesi;
• isidlo sakusihlwa - 200 g isitshulu se-lean inyama yenkomo enemifino ehlukahlukene, i-compote.

Usuku 4:

• ibhulakufesi - ubisi lwe-oatmeal ngaphandle koshukela, itiye eliluhlaza;
• isidlo sokuqala - isithelo esisodwa, izicucu eziningana ezomile;
• isidlo sasemini - isobho ngaphandle kwenyama emifino emisha nesipuni sikakhilimu omuncu, itiye elimnyama;
• umthamo wesibili - 200 g wesaladi wasolwandle;
• isidlo sakusihlwa - inhlanzi enukayo, ingilazi yamanzi amaminerali.

5 izinsuku:

• ibhulakufesi - I-porridge engafakiwe ku-millet groats, itiye elingafakiwe;
• umthamo wokuqala - i-orenji, ujusi ovela ezithelo ze-citrus;
• isidlo sasemini - isobho seklabishi ngenyama enamafutha, itiye ngaphandle koshukela;
• isidlo sesibili siyizithelo ezimbalwa ezomisiwe;
• isidlo sakusihlwa - isaladi likatamatisi elisha lika-250 g eligqoke uwoyela.

Izinsuku eziyi-6:

• ibhulakufesi - ingxenye ye-buckwheat porridge, ujusi we-orange;
• umthamo wokuqala - itiye elisikiwe ngesipuni soju;
• isidlo sasemini - 200 ml wesobho ngamakhowe, inhlanzi eshisayo;
• isidlo sesibili isaladi enamanzi olwandle, ingilazi yetiye;
• isidlo sakusihlwa - i-100 g yamazambane abilisiwe, i-coleslaw izaqathe kanye namafutha zemifino, i-compote yezithelo.

Usuku olungu-7:

• ibhulakufesi - iphakethe likashizi wasekhishini, ikofi ngaphandle koshukela;
• umthamo wokuqala - isaladi yezithelo, itiye eliluhlaza;
• isidlo sasemini - isobho senkukhu, amanzi ngaphandle kwegesi;
• umthamo wesibili - idlanzana lamantongomane, 200 ml ye-kefir;
• isidlo sakusihlwa - isiphuzo esivela engxenyeni yemifino edliwayo, ujusi wezithelo zosawolintshi.

Ukuze uhlanze umzimba futhi ulahlekelwe ngamakhilogremu ambalwa, kufanele ulandele uhlelo lokudla okungenamsoco izinyanga ezingekho ngaphezulu kwezintathu. Ngenhloso yokwelapha, ukudla okunjalo kuzodingeka kunamathelwe isikhathi eside, kuthathe indawo yokupheka yemenyu nabanye kusuka kuhlu lwemikhiqizo evunyelwe, uma ifiswa.

Contraindication ekudleni

Naphezu kwezakhiwo zayo ezizuzisayo, lokhu kudla akulungele wonke umuntu.

Ukudla kwe-hypolipidemic kuzothinta kabi izinhlobo ezinjalo zabantu:

• izingane ezingaphansi kweminyaka yokuvuthwa;
• abesifazane abakhulelwe nabancelayo;
• iziguli ezincike ku-insulin ezinesifo sikashukela i-mellitus;
• abantu abanokuntuleka kwe-calcium kanye nesifo esingamahlalakhona.

Noma imiphi imingcele ekudleni yabantu abanjalo kufanele kuvunyelwane ngayo nodokotela.

Izinto zevidiyo zendlela yokwehlisa i-cholesterol yegazi:

Ukudla okwehlisa i-lipid akujabulisi ngezitsha ezahlukahlukene, kepha ukubheka imenyu enconywayo ungasheshe ulethe isithombe sakho bese ufinyelela ngcono impilo.

Ngaphezu kwalokho, ukulungiswa kwezitsha ezinempilo akuthathi isikhathi esiningi futhi akudingi imikhiqizo yangaphandle. Indlala nayo ngeke ikhathazeke, ungakhohlwa ukuthatha inkimbinkimbi yamavithamini futhi uphuze amanzi amaningi.