Oogqirha bancomela abantu ngamacwecwe emithanjeni yegazi ukulandela isicwangciso esithile sokutya. Ukutya kusikisela ukuba abantu baya kudla ukutya okuthile. Ukuba ulandela iziphakamiso, uluhlu lwezidlo ezivumelekileyo lukhulu, ngoko awuyi kuhlupheka ngenxa yendlala, kwaye awuyi kuhlupheka ngenxa yobuthathaka obangelwa yishukela legazi elaneleyo.
Ukutya kwi-cholesterol ephezulu kubafazi
Abameli bezesondo ezifanelekileyo kufuneka bahlawule ngokukhethekileyo kwimpilo yabo. Ukuba esemncinci imvelaphi ye-hormonal yowesifazane iqhelekileyo, ngoko xa ifikelela kwithuba lokuqalisa ukuphuma kwindoda, iyancipha ngakumbi nangaphezulu. Ngoko ke kubaluleke kakhulu ukugqitha zonke iimvavanyo kwaye ugqibe ukuba ngaba ufuna ukulandela ukutya kunye ne-cholesterol ephezulu. Mhlawumbi iinqanawa zisesimweni esifanelekileyo, kwaye akukho nto ebangela ukukhathazeka.
Ukuba uphando lubonakalisa umphumo omhle kakhulu, ngoko kukutya ngokuchasene ne-cholesterol kufuneka kube yiplani yesondlo esiqhelekileyo, unokwenza rhoqo utshintsho okanye uphule imigaqo yayo, kodwa awukwazi ukuzidla ngokutya okungavumelekanga imihla ngemihla. Emva kweenyanga ezi-1-3 zokusetyenziswa, ugqirha uya kuphinda acele le ntokazi ukuba iphendule kwaye yenza izilungiso kwisicwangciso sokutya xa kuyimfuneko.
Ukutya kunye ne-cholesterol ephezulu kwabasetyhini
Ukwenza isicwangciso sokutya ngasinye, kufuneka ugxininise kwimigaqo engundoqo e-4:
- Ukunciphisa ukusetyenziswa komzimba obomvu kwi100 grams ngosuku;
- ukula ukutya okutyiweyo;
- ukutya izithelo kunye nemifuno, ukutya kukunciphisa i-cholesterol kukuvumela ukuba badle;
- ukulahlwa kwemveliso eqingqiweyo, ukutya okunamafutha, i-confectionery, i-yolk yolanga.
Ukusebenzisa le migaqo, umfazi angenza imenyu enomsoco kwaye enempilweni, kuba ukutya kunye ne-cholesterol ephezulu kukuvumela ukuba udle iindidi ezahlukeneyo zokutya, zokuqala kunye nezondlo. Uncedo ekuxazululeni le ngxaki yengxaki yomxholo weemveliso kwimveliso, ukuyikhuphela, ungakhetha kwivenkile kuphela ezo zikhuthazwa kwaye zikhuselekileyo kwimpilo.
Ukutya kwi-cholesterol ephezulu kumadoda
Abameli bezesondo ezinamandla bayacetyiswa ukuba bahlolisise rhoqo imeko yeempahla ukususela kwiminyaka engama-30-35. Ukususela kule minyaka, amathuba okubambelela kwimigaqo yesondlo esifanelekileyo iya kuba yindlela ephezulu yokugcina impilo iphezulu kakhulu. Ukubunjwa kwamacwecwe emithanjeni yegazi yomntu kubangela ukuphuhliswa kwe-atherosclerosis, ukungonakaliswa kweethambo zesisu. Umngcipheko wokuhlaselwa kwintliziyo xa ama-capillaries, iintsholongwane kunye nemithambo yegazi ivinjiwe amaxesha amaninzi.
Ukutya okumiselweyo kwe-cholesterol ephezulu kumadoda akufanele kubangele ukuba bayakuyeka ukunandipha ukutya kwaye baya kunyanzelwa ukuba badle isaladi yemifuno okanye iisobho kuphela kunye nama porridges. Imenyu iyahluke, iquka iintlobo zeentlanzi ezibomvu, iinantambo, ukutya okusanhlamvu, nangona, ukusuka ekutya okuthile kuya kufuneka kushiywe ngonaphakade.
Ukutya ngokunciphisa i-cholesterol kumadoda
Imigaqo ebalulekileyo yokwenza amamenyu kubameli bezesondo eziqinileyo, isithintelo sihambelana nemigaqo yokutya kwabasetyhini. Awunakudla ukutya okuthosiweyo kunye namafutha, amaqanda eqanda, kufuneka unciphise ukusetyenziswa komzimba obomvu kwi 120 grams ngosuku. Ukutya kokunciphisa i-cholesterol egazini kubonisa ukuba umntu unokukwazi ukufumana:
- Naziphi na iintlobo zamantongomane, kodwa unciphise inani le mveliso ukuya kwi-100 grams ngosuku.
- Utywala - iwayini elibomvu okanye elimhlophe, i-cognac okanye i-vodka, oogqirha bavunyelwe ukusela.
- Inyama emhlophe.
- Intlanzi, iziqhamo, imifuno kunoma yintoni na.
Emva kokuba sele wazi izinto ezihlukeneyo zezicwangciso zesondlo, ummeli wesondo oqinileyo uya kuqonda ukuba ukutya kunye ne-cholesterol ephezulu akubi kakhulu, kwaye ufumana ubuncwane obuninzi ukusuka ekutya okugqibeleleyo kunye nokutya okukhawulezileyo. Ngezantsi zicwangciso ezimbalwa zokutya, eziqhelekileyo, ukukhawuleza, ukukhetha enye yazo, uya kuphucula impilo yakho kwaye akayi kulahlwa yindlala.
Ukutya ukunciphisa i-cholesterol
Iyeza lonyango linikeza unyulo lwemenyu emininzi, onokumisela imeko yeendonga zeemithwalo yegazi. Esinye isicwangciso sokutya sisidlo se-cholesterol, i-essence yile ndlela ilandelayo:
- Yongeza igalikhi kwiitya, izalise kakuhle intlanzi, iimali zemifuno.
- Qaphela zonke iingcebiso zegqirha, ungaphuzi utswala kwaye ungadli inyama ebomvu.
- Phuza ijusi yeebheretti, iinqwelo kunye nee-clove zegalikhi kanye ngosuku, ngokukhethekileyo kwisahlulo sokuqala sosuku.
Ukongezela isicwangciso sokutya singabakhokhelwa ngokukhethekileyo, unokuzipheka ngokwakho. Thatha igramu ezili-150 zegalikhi kunye ne-vodka, zixuba, u-pre-chopping denticles, kwaye umise ukubunjwa kweentsuku eziyi-14. Ukuxinisa umveliso ogqityiweyo, uphuze ama-3-4 amanqamana ngosuku ngosuku lwama-3, lekhosi yinyanga e-1. Akukhuthazwa ukusebenzisa ukumnika ngaphandle kwemvume kadokotela.
Ukutya nge-cholesterol - ungayidla ntoni?
Umgangatho, ochazwe yiprogram yokutya ugqirha, uquka uluhlu lwemveliso evunyelweyo. Oku kutya ukutya kwe-cholesterol ephezulu kulula. Umxholo we-caloric wokutya uzimisele ngugqirha, ugxininise ubunzima besigulane kunye nenqanaba leswekile egazini. Zonke iimveliso zokunciphisa i-cholesterol ziyakubiliswa, zitshintshwe okanye zitshise. Imifuno kunye neziqhamo zikulungele ukuba zingashatyathwa. Ngokutsho kokutya, unokutya:
- intlanzi ebomvu;
- amantonga;
- imifuno neziqhamo;
- zokutya;
- inyama emhlophe;
- iimveliso zobisi ezenziwe ngamanzi kunye nomxholo weoli ufike kwi-5%;
- isonka esivela kumgubo opheleleyo okanye onokutya okutya;
- amakhowe.
Iidlobhedithini eziphantsi zeCarbohydrate Ukutya kweCholesterol
Enye inketho yemenyu, ekhethekileyo ukuba ikhethe abo banesisindo esinzima. Imigaqo yokutya isekelwe ekunciphiseni inani lokutya elinomxholo ophezulu we-carbohydrate elula. Isiseko semenyu yintlanzi emhlophe kunye nenyama, i-buckwheat, i-oatmeal, i-legumes, izithelo kunye nemifuno. Umxholo weCalor of ration day is determined by specialist. Ukutya okuphantsi kwe-carbohydrate kunye ne-cholesterol ephakamileyo kuya kugcinwa de ukuba isigulane siphume ubunzima obukhulu. Emva kokuqhelekileyo kwimeko, oogqirha bancoma ukuba batye ngokutya okunene.
Ukutya ukunciphisa i-cholesterol - imenyu yeveki
Makhe sijonge umzekelo wesicwangciso sokutya esiqhelekileyo somntu ngaphandle kwesisindo esithe xaxa kunye neshukela eliqhelekileyo legazi. Ukutya okunqunywe ngugqirha kwi-cholesterol kwandisiwe usuku, kwaye ukutya okutshintsha imihla ngemihla kungatshintshwa. Iziqendu zithethwa ngokuxhomekeka kubukhulu bomntu kunye nexabiso le-calorific yokutya kwansuku zonke, ekhokelwa yinkcazo yesimo somntu, umgaqo-45% wama-carbohydrates, i-35-40% yamaprotheni, i-15-20-fat.
Ukutya nge-cholesterol, imenyu esondeleyo yeveki
Ngezantsi isicwangciso sokutya seentsuku ezi-7. Ukuba unqwenela, unokutshintsha imihla ngemihla kwezinye iindawo, akuvumelekile ukuba wenze. Ukutya kunye ne-cholesterol, imenyu esondeleyo:
- NgoMvulo : i-omelet eyenziwe kwiiprotheyini ezi-2 nganye; isaladi yemifuno; isobho ngaphandle kwenyama, inyama yenkomo ibilisiwe kunye ne-zucchini ezityiweyo; iipulo; iintlanzi ngeenkukhu ezintsha.
- NgoLwesibini : i-bulkwheat porridge; siqhamo; Umhluzi wenkukhu, inkukhu yenkukhu, isaladi yemifuno; ibhinqa elivuthayo; amazambane abilisiwe kunye neentlanzi.
- NgoLwesithathu : i-oatmeal; amantonga; isobho, iitapile kunye nesaladi ye-tuna kunye nekhukhamba; siqhamo; Inyosi yenkukhu kunye nelayisi.
- NgoLwesine : iimveliso zobisi ezimuncu; isaladi yemifuno; isobho ngaphandle kwenyama, i-veal steamed, iitamatisi ezintsha; siqhamo; intlanzi ebomvu kwimbini kunye nesaladi.
- NgoLwesihlanu : i-curd casserole; Amantonga kunye nesaladi yesithelo; isobho seentlanzi , intlanzi ezityiweyo; isaladi yemifuno; Inyosi ifakwe kwiitata kunye neetato.
- NgoMgqibelo : i-pumpkin ne-apula isaladi; yoghurt; i-veal steak cutlet, isobho semifuno, i-buckwheat; siqhamo; ulwandle luloba intlanzi, iikomkom.
- NgeCawa : i-semolina iphariji kunye nobusi; yogurt kunye neentonga; isobho sebhontshisi, inyosi yenkukhu, isityalo semifuno; isaladi yesithelo; i-casserole kwiintlanzi kunye namazambane.
Imenyu eveziweyo ifanelekileyo kumadoda nabasetyhini, ingasetyenziselwa ingatshintshi, okanye yenza utshintsho, igxininise ekukhethweni kwazo. Ukuba uqaphela ukuba, nangona utshintsho ekudleni, isimo sempilo siyaqhubeka siba sibi kakhulu, dibana nogqirha, unokufuna ukuhlaziya kwakhona isicwangciso sokutya.