Bezholesterinovaya Diet: The menu for mako

Game da cholesterol cutarwa ga jiki rubuta m articles, da kuma iya magana game da shi, watakila kowane biyu. Duk da haka, da yake da gaske don haka sauki? Mene ne bezholesterinovaya rage cin abinci? Abin da abinci za a iya ci?

Mene ne cholesterol?

Cholesterol - shi ne wani kwayoyin fili, na halitta lipophilic barasa, wanda aka dauke a cikin cell membranes na duk halittu, kromegribov da prokaryotes.

Kusan 80% na cholesterol samar jiki da kanta, yayin da sauran 20% muke samu daga abinci da abin sha. Domin iko da wadannan 20% aka nuna bezholesterinovaya rage cin abinci. Abin da abinci za a iya ci musamman zuwa gare ku, gaya your likita kawai.

A tarihin na samu na cholesterol

A 1769 Pulete de la Salle, a Faransa sunadarai, ya iya da su saniyar ware daga gallstones lokacin farin ciki farin abu da yana da yawa Properties na fats. Ya samu ya kira "kabari kakin zuma." A 1789, wani Bafaranshe, memba na National Convention Antuan Fransua de Fourcroy, karbi abu a cikin m form. Shi ne kawai a 1815 akwai wani sunan "cholesterol". Yana je sama tare da Faransa kwayoyin sunadarai Michel Chevreul, hada da kalmar "gall" ( "zauren") da kalmar "kitse" ( "sterol"). Duk da haka, cholesterol ne ba mai: a shekarar 1859, wani Bafaranshe, Per Bertlo, ya tabbatar da cewa abu nasa ne da aji na alcohols, saboda haka tun 1900 da ya zama sananne a matsayin cholesterol. A Rasha, wannan sunan ba sanda.

Me ya sa muke bukatar cholesterol?

Cholesterol yana da muhimmanci ga aiki na jiki, don haka zaba bezholesterinovaya rage cin abinci ya kamata ba gaba daya ware shi daga cikin abinci. Wannan abu ne mai muhimmanci gini block ga halittar cell membranes. Cholesterol da kuma kare tsarin tantanin halitta daga kwayuka m effects na free oxygen radicals, saboda haka ta adadin a jikin tantanin shi ne dogara ikon tsira, kazalika da ƙarfi da kwanciyar hankali.

Don samar da steroid hormones na adrenal bawo da kuma jima'i hormones ma bukatar cholesterol. Bugu da ƙari kuma, shi ne wajibi ga metabolism da sha na bitamin A, E, D, kuma K, domin samar da bitamin D da insulin don kula da tsoka sautin da kuma ma'adinai metabolism, ga mai kyau aiki na rigakafi da tsarin. Ba tare da cholesterol serotonin rabe dake a cikin kwakwalwa, ba zai aiki yadda ya kamata.

Ta yaya kawo hadari ne cholesterol?

The World Health Organization ya kammala da cewa cholesterol - shi ne daya daga cikin Sanadin atherosclerosis. Lalle ne, a lokacin da shi ne a wuce haddi na ciki ganuwar jini aka kafa plaques cewa rage diamita da kuma, daidai da, rage kayan da aka samar. Yawanci, da zafi da kuma rushewa daga aiki na gabobin a atherosclerosis faruwa ne kawai a lokacin da jini ake katange da kashi biyu cikin uku ko fiye. Shi babban mai tsanani barazana, saboda atherosclerosis shi ne tushen da yawa cututtuka na zuciya da jijiyoyin jini tsarin - bugun jini, tsokar zuciya infarction, jijiyoyin zuciya da cututtukan zuciya, thrombosis, da sauransu. Saboda haka, idan ka likita da shawarar a rage cin abinci kamar bezholesterinovaya rage cin abinci ya kamata biya hankali da shawararsa.

Saboda wanda qara matakin na cholesterol?

Sabanin ga sanannen imani, high cholesterol matakai ba kawai inganta abinci mai gina jiki. Hakika, yana da muhimmanci sosai don zaɓar kayayyakin, misali, ya kamata ba za a azaba a daskararre, wanda ake samu a ja nama, naman alade, tsiran alade, pastries, da wuya cuku da kuma wasu kayayyakin. A hadarin ne mutane tare da wuce haddi nauyi da kuma miyagun halaye, low jiki aiki.

cholesterol-free rage cin abinci

To, abin da yake bezholesterinovaya rage cin abinci, abin da abinci ka iya ci ba a gaban ta? Wannan abinci, a lokacin da wani mutum ya bar amfani da daskararre, taba da kuma shan barasa. By kuma manyan, akwai wani m hani ga bin 'yan dokoki isa. Yana da kyawawa mu hada wani sabon rage cin abinci tare da motsa jiki - shi zai kawai kara da sakamako.

Wannan ba za a iya ci a lokacin bezholesterinovoy rage cin abinci?

Saboda haka, idan ka zabi - bezholesterinovaya rage cin abinci, abin da abinci ya kamata ka kawar daga abinci?

Kamar yadda aka ambata a riga, kana bukatar ka cinye kasa daskararre. Wadannan sun hada da dabba fats, kamar yadda da yawa daga cikinsu a cikin kwakwa da dabino da man fetur. Zai fi kyau a zabi kayan lambu mai, musamman man zaitun, duk da haka, kuma ya kamata ba za a overused.

Bezholesterinovaya rage cin abinci domin a mako ba ka damar hada a rage cin abinci da nama. Son ya kamata a bai wa tsuntsu. Wani lokaci wanda zai iya iya naman maraki, ramammu nama da ramammu rago, sosai da wuya - ramammu naman alade. Tare da naman ya kamata a yanke dukan kitsen. by-kayayyakin ya kamata a cire daga menu, nama kayayyakin, ciki har da sausages kuma kyafaffen.

Lokacin da dagagge matakan cholesterol kamata ba ci squid da kifi qwai - a wani tsunkule, ba za ka iya amfani da su 'yan sau a shekara. Qwai suna cire daga menu, ba dole ba ne, amma yana da har yanzu mafi alhẽri a yi mako na ba fiye da hudu guda. Ki rika zama a kan cream da kirim mai tsami.

cholesterol matakin a jini ƙaruwa lokacin da jini sugar matakin ƙaruwa, amma saboda a lokacin da bezholesterinovoy rage cin abinci ya kamata a daina cin abinci sweets. The ban shiga barasa - fãce, ga misali, karamin adadin kyau ja ruwan inabi, kofi, na halitta shayi, caffeinated da carbonated abubuwan sha.

Abin da zan iya ci a lokacin da bezholesterinovoy rage cin abinci?

Idan ka nuna bezholesterinovaya rage cin abinci, tebur menu dole ne dauke da wani abinci.

Alal misali, wani muhimmin bangaren shi ne kifi. Musamman amfani ne ta mai arzikin man fetur, da cikakken Omega-3 m acid - zurfin, tuna, cod, kifi, kifi. Af, da yawa bincike da masana kimiyya sun nuna cewa Omega-3 m acid na iya rage hadarin cututtukan zuciya.

Dairy kayayyakin kamata kuma a hada a cikin ganyayyaki. Za ka iya daina zuwa madara, yogurt da kuma gida cuku, kuma cuku, da kuma yogurt tare da low-mai fihirisa.

Lokacin da bezholesterinovoy rage cin abinci taka muhimmiyar rawa nunannun 'ya'yan itatuwa da kayan lambu na iya zama ko dai sabo ne ko bi da tare da wani kadan adadin kitse. A kullum raba abinci ya kamata a kalla 400 grams na kayan lambu da 'ya'yan itatuwa, kazalika da wasu legumes.

Daga taliya gefen jita-jita da za a zaba, amma kawai daga durum alkama. A tasa kuma iya ƙara da abinci daga alkama gari.

Yana da matukar kyau ga lafiyar kwayoyi, wanda dauke da unsaturated m acid. Maimakon alewa za ka iya ci 'ya'yan itace dried, amma a yarda kamar wata guda da rana ta baki ko karin baki cakulan. Daga drinks zabi Berry 'ya'yan drinks, na ganye teas,' ya'yan da kuma yanã shã uzvar.

Idan ka bezholesterinovaya rage cin abinci abinci ya kamata a dafa shi, Stew ko steamed, soya su kamar yadda a ke so. Ga wani dandano ne isa ya ƙara ganye, amma gishiri kamata ba za a azaba. Lokacin da dafa, kana bukatar ka sarrafa da adadin na mai.

Bezholesterinovaya rage cin abinci: Menu

A miƙa mulki ga sabon rage cin abinci ya kamata ci gaba don halartar selection na rage cin abinci domin makon farko zuwa karshe lokacin bai yi tafi jin yunwa ko ci haramta abinci. Shi ne ba togiya da bezholesterinovaya rage cin abinci. Menu na mako a nan shi ne quite sauki, don haka ba ka da zuwa nemi rare sinadaran a Stores.

Talata:

Domin karin kumallo za ka iya sha gilashin madara da kuma ci maku yabo. Kamar yadda wani haske kayan zaki fit yanki na halitta marmalade.

Abincin rana kamata kunshi salad, shi da amfani ƙara Boiled kifi.

Domin abincin dare m ci taliya sanya na durum, kuma, misali, kifi Stew. A nice Bugu da kari shi ne wani salatin tumatir.

Talata:

Breakfast damar domin kofin kofi, amma ba tare da maganin kafeyin, da kuma ci wani yanki daga maku yabo tare da low-mai cuku.

A abincin rana za ka iya ci mashed dankali da nama, steamed. Sha gilashin ruwan 'ya'yan itace na iya zama tabbata ga sugar.

Dinner za a iya yi sauƙi, misali, don shirya wani salatin da kuma sha rauni shayi.

Alhamis:

Domin karin kumallo, ya kamata ka ci wani omelet tare maku yabo da kofin kore shayi.

Abincin rana kamata hada da kayan lambu miya, sa'an nan ku bi kanka ga wani Boiled naman sa da kuma gilashin ruwan 'ya'yan itace.

Domin abincin dare, za ka iya shirya wani kayan salad da wani yanki na burodi, to, ku ci gasa kabewa da karas.

Talata:

Carrot ruwan 'ya'yan itace ne cikakke ga karin kumallo, don cikar iya ƙara wani maku yabo.

A abincin rana za ka iya ci wani salatin da tumatir, zaki da barkono da kuma kore albasa, ƙara wani tururi cutlets na turkey nama.

Light abincin dare ya shafi salatin da shayi.

Jumma'a:

Domin karin kumallo, wanda zai iya amfani da low-mai gida cuku da kuma gilashin Citrus ruwan 'ya'yan itace.

Abincin rana ya zama kayan miya da kaza nono, Boiled ko steamed.

Domin abincin dare, kana bukatar ka rage masara a kan COB da kuma salatin.

Asabar:

Breakfast iya zama wani hatsi, kara zuwa da shi a kofin decaffeinated kofi.

Ga abincin rana za ka iya yin Boiled kifi, da kuma matsayin ado yi amfani da ita salatin.

Dinner sake cin ganyayyaki: kamata zabi launin ruwan kasa shinkafa da wani farantin daga salatin.

Lahadi:

Safe dole ne a fara da wani zabi da kanka karin kumallo, kunsha na low-mai yogurt da kuma gilashin karas ruwan 'ya'yan itace.

Gasa kabewa tare da karas zai zama mai ban mamaki abincin dare, kuma shi ne zai yiwu don ƙara wani yanki na Boiled kifi.

Domin abincin dare za ka iya shirya cushe barkono da kuma kayan lambu salatin.

Girke-girke da bezholesterinovoy rage cin abinci

Lokacin da ka samu amfani da irin wannan abinci da matsayin bezholesterinovaya rage cin abinci girke-girke, za ka iya zaɓar fiye da rikitarwa.

Cream na zucchini

4 servings da miya tafii 2 zucchini (courgette al'ada) 2-3 dankali, kananan albasa, 1 lita na ruwa, foliage, 1-2 tablespoon da kayan lambu mai, tsunkule na gishiri.

A wani saucepan zuba ruwa. Zucchini wanke, peeled, a yanka kuma sa cikin wani kwanon rufi, ƙara da albasa, sa'an nan - dankali. Pot dole ne a rufe da kuma dafa a kan matsakaici zafi har sai da kayan lambu suna tausasa, sa'an nan kadan gishiri da kuma jiƙa for 5 da minti. Sa'an nan wajibi ne a cire kwanon rufi, ƙara kayan lambu mai da kuma sauke miyan a blender da kuma juya shi a cikin wani smoothie. Ku bauta wa tare da ganye.

Bulgarian salatin

Don 4 rabo na salatin bukatar daukar 30 grams na Pine kwayoyi, 250 g latas, 3 apples, 200 g cuku, 2 tablespoons na lemun tsami da kuma orange ruwan 'ya'yan itace, mai albasa da tafarnuwa, 20 g na kore albasa, 100 ml ba mai yogurt, 2 zaki da barkono.

Pine kwayoyi zuwa tsabtace da kuma toya a cikin wani kwanon rufi ba tare da man fetur. A wannan lokaci, wanke latas ganye da kuma coarsely hutu, apples peeled, cored, yayyafa tare da lemun tsami ruwan 'ya'yan itace da kuma yanke zuwa cubes. Pepper bukatar yanke fitar da tsaba da kuma yanka masa ratsi, cuku - cubes. Green albasarta yankakken, crushed tafarnuwa a chesnokodavke. All mix, zuba yogurt kuma orange ruwan 'ya'yan itace.

Red kifi, gasa kwayoyi

4 servings jita-jita tafii da 800 g kifi fillets, 100 grams na walnuts, ruwan 'ya'yan itace na daya lemun tsami, daya tablespoon da kayan lambu mai, yaji dandana (zai fi dacewa ba tare da gishiri), 2-3 tafarnuwa cloves (dama).

Tafarnuwa murƙushe ta amfani da chesnokodavki da Mix tare da lemun tsami ruwan 'ya'yan itace. Fillets wajibi ne a cika tare da cakuda ruwan 'ya'yan itace da tafarnuwa, murfin tare da maƙale film da kuma barin for game da rabin sa'a. A wannan lokaci ya kamata a murƙushe walnuts, ƙara musu kayan lambu mai da kayan yaji, dama. Juice ya kamata a drained daga fillet, kifi yi a kwayoyi da kuma gasa a preheated 180 digiri tanda na minti 20.

Result bezholesterinovoy rage cin abinci

Bezholesterinovaya rage cin abinci na iya taimaka jiki don tabbatar da daidai aiki na gabobin. Tare da ta dace dieting iya zama wani tabbatacce Trend: your kiwon lafiya za ta inganta, da kuma pathological bayyanar cututtuka, idan sun aka hankali bace.