Protivoholesterinovaya rage cin abinci: abinci, menu na mako

Cholesterol - wani abu da aka samu a duk rayayyun kwayoyin halitta. A cikin mutum na anfaninta adrenal gland, hanta da kuma kodan. Samar da sauƙi ta game da 80% na jimlar cholesterol, da sauran 20% zo tare da abinci. The abu yana da yawa m Properties. Saboda cholesterol faruwa dama cell division. Amma wani wuce haddi na wannan abu take kaiwa zuwa cin gaban tsanani cututtuka, rai barazana.

Lokacin da ka bukatar ka runtse ga cholesterol?

Masana sun yarda cewa oversupply na cholesterol take kaiwa ga samuwar jini clots, cuta na hanta da kuma kodan, rage yadda ya dace. Sau da yawa, don mayar da al'ada jihar na kiwon lafiya bukatar protivoholesterinovaya rage cin abinci. Wannan shi ne saboda kara da abun ciki na abubuwa a cikin jiki na iya zama saboda matalauta abinci mai gina jiki. Matsaloli sau da yawa faruwa cikin mutanen da suka fi son Semi-ƙãre kayayyakin, kuma yaji, m, kuma m abinci.

Abu mai muhimmanci na kara hadarin yawa cholesterol a cikin jini a mutane girmi shekaru 50. Matsalar ne ya sa ta shekaru da suke da alaka canje-canje. A hadarin kungiyar kuma ya hada da mutane da suka kai a sedentary salon, kazalika da waɗanda suke shan wuya daga endocrine munanan. Idan haihuwa tsakiya sun ma daraja tunanin game da protivoholesterinovuyu rage cin abinci. Menu taimaka haifar da wani gwani bayan cikakken binciken na jiki.

Yadda za ka ƙirƙiri wani menu?

Manufar kowane rage cin abinci ne nauyi asara kamata ba a kowace hanya. A mataki na farko shi ne za a zabi kayayyakin da suke dace domin dace aiki na wani musamman kwayoyin. Idan zai yiwu, ya kamata ka ganin wani gwani, wanda zai yi wani jarrabawa. Bisa ga sakamakon protivoholesterinovaya rage cin abinci da shi za a yi har. Samfurin menu na mako, bi da bi, za a ci gaba daidai da fifiko.

Dalili na rage cin abinci ya zama 'ya'yan itatuwa da kayan lambu, hadaddun carbohydrates. Kada mu manta game da gina jiki, ba tare da shi cikin jiki ba zai iya aiki kullum. Na bayar da muhimmanci shi ne ma da shan tsarin mulki. A lafiya mutum ya sha akalla 1.5 lita na ruwa mai tsabta a kowace rana. More ruwaye ya kamata a dauka a lokacin da ya karu jiki aiki.

Don yadda ya kamata sha m sinadaran, abinci dole ne fractional. A rana ya zama uku main abinci (karin kumallo, abincin rana, abincin dare) da kuma ƙarin biyu (abincin rana, rana abun ciye-ciye). Last lokaci snacking ya kamata ba daga baya fiye da sa'o'i biyu kafin lokacin kwanta barci.

Abin da ya zama protivoholesterinovaya rage cin abinci? A jerin abinci da ya kamata ko da yaushe a kunshe a cikin abinci, da aka gabatar a kasa.

kayan lambu

Fiber ya zama mai lafiya rage cin abinci tushe. Protivoholesterinovaya rage cin abinci ne ba zai yiwu ba ba tare da sabo kabeji, karas, cucumbers, tumatir. Duk da haka, baicin aka bai wa yanayi kayayyakin. Kayan lambu da girma a cikin greenhouses, - ba da mafi kyaun zaɓi. tabbata a hada da salads, ado tare da man zaitun a menu. Mayonnaise daga cikin abinci ya kamata a cire. An togiya iya zama gida samfurin sanya daga sabo ne qwai.

Excellent tsarkake jikin kitsen flavorful kayan lambu kamar albasa da tafarnuwa. Abinci amfani don amfani a cikin tsarki tsari a matsayin kari zuwa babban tasa. Bugu da kari, baka zai sa salatin mafi cikakken.

Daga soups da kuma dafa kayan lambu kuma iya kunshi protivoholesterinovaya rage cin abinci. Recipes kowane keɓance da kansu dangane da dandano fifiko. The kawai gargadi: soya sinadaran an ba da shawarar. Saboda haka rasa da m Properties daga cikin kayayyakin.

abincin teku

A kifi ƙunshi high yawa na bitamin A da kuma D. Yana da daidaituwa ba abincin teku masoya da yawa kasa fuskantar matsalar na high cholesterol. Kuma ba lallai ba ne in saya da tsada kaguwa nama da caviar. A wani hali herring ƙunshi isasshen amfani gyara da ake bukata domin al'ada aiki na jiki. Fĩfĩta aka bai wa salted, amma m isa abincin teku.

Mutane da yawa da amfani Properties ma dauke da algae. The kawai korau ne cewa wannan tsiren ruwan teku yana da wani takamaiman iyawa. Duk da haka, shi za a iya tsara a cikin ban sha'awa jita-jita. Alal misali, wanda zai iya yin miya daga namomin kaza, algae, karas da albasarta. Irin wannan embodiment za a iya amfani da a matsayin farko Hakika a lokacin m abinci.

Abin da kuma tayi hada da menu protivoholesterinovaya rage cin abinci? Sea kayayyakin su dace da irin wannan taron kusan kome da kome. Amma saya su kamata kawai a bari wurare. Yana da daraja ambaton cewa a cikin raw kifi zasu iya ƙunsar parasites.

bugun jini

A kayayyakin na wannan category dauke da abubuwa da hana wuce kima shaida na mai. Saboda haka, shi ne shawarar ci wake a kalla sau uku a mako. Boiled wake, gauraye da pickled da albasarta - mai kyau Bugu da kari ga wani ado. Abin da sauran abinci zai iya ƙunsar protivoholesterinovaya rage cin abinci? Namomin kaza, soyayyen a man zaitun da kuma gauraye da kore Peas - mai girma zaɓi. By kanta, da girke-girke ne mai sauqi qwarai, amma wannan tasa na iya da kyau ko da ado da hutu tebur.

Yana kuma dauke da amfani a wake sprouts. Su za a iya kara zuwa salads ko ci a kan nasu. Idan ka sa da wake a wani m yanayi, harbe bayyana bayan 3-4 kwanaki. Legumes za a iya sa a cikin wani karfe tasa da kuma sa gidan wanka.

Peas - araha da kuma dadi legumes wakilin. Tare da wannan bangaren za a iya shirya soups, puree ko borsches. Zafi magani na Peas ba m. Ko da a cikin aiwatar da canning tserar mafi amfani Properties.

Citrus

Mafi yawa daga cikin 'ya'yan ya ƙunshi mai yawa sucrose, saboda haka suna ba da shawarar a yi amfani da tare da ƙuntatawa a cikin abun da ke ciki. A togiya ne Citrus. Lemu da lemons ne mai real taska trove na amfani da alama abubuwa, wajibi ne ga al'ada aiki na jini. Bari Citrus da kawai allergies. Eta da yin amfani tangerines, lemu, garehul iya haifar da ci gaban dermatosis.

Akwai da yawa dadi yi jita-jita sanya a kan tushen da Citrus. Amma kuma mafi yawansu ba su dace ga wadanda suka bukatar protivoholesterinovaya rage cin abinci. Gaskiyar ita ce, a lokacin zafi magani, da adadin bitamin C a cikin kayayyakin da aka rage muhimmanci. Orange cake ba kamar yadda da amfani kamar yadda sabo Tanjarin ko lemun tsami.

kwayoyi

Products a cikin wannan kungiya suna kasafta a matsayin hadaddun carbohydrates. Tare da su taimako, jiki da kuzari da kuma m aiki a ko'ina cikin yini. Idan kana da matsaloli tare da jini, da fifita aka ba wa irin goro. Phospholipids, su bijiro da batun kafa, neutralize cholesterol. Bugu da kari, babban adadin dauke da bitamin E, wanda shi ne alhakin cell division a walnuts.

Kwayoyi ne cikakke ga wani rana abun ciye-ciye, ko abincin rana. Tare da su taimako, za ka iya gamsar da yunwa ba tare da wata cũta a cikin jiki. Bugu da kari, wadannan abinci ta da kwakwalwa, wanda yana da muhimmanci sosai domin mutane su shafi tunanin mutum Sphere. A dintsi na kwayoyi ci abinci kafin jarrabawa, zai ƙara chances na samun mai kyau sa. Ba lallai ba ne su ci kirki ba tare da kayan yaji. Gishiri - maƙiyi ga m tasoshin.

apples

Wannan samfurin ne mai arziki a zare. Bugu da kari, apple pectin kau da cutarwa cholesterol. Fĩfĩta aka bai wa m iri. Plus, da samfurin shi ne cewa shi za a iya amfani da duk wani nau'i. Yana yana da babbar riba na bushe apple compote. Tare da shi, za ka iya ice ka ƙishirwa, cika jikinka ta ruwa balance. Bushe apples za a iya amfani da m form. Sun iya daidai maye gurbin sweets, da wuri da kuma sauran Sweets.

Kada mu manta game da sabo apples. Wannan 'ya'yan itace ne samuwa duk shekara zagaye. Idan ka ci 1 apple kowace rana, hadarin thrombosis, bugun jini ko ciwon zuciya ne rage by sau da yawa. Tsaftace 'ya'yan daga fata ba da shawarar. An mayar da hankali da most yawan bitamin da kuma alama abubuwa.

nama

An dauke da kayayyakin na dabba asalin ne tushen cutarwa cholesterol. Wannan shi ne jera gaskiya. Amma ba up nama gaba daya ba zai yiwu ba. Domin shi ne godiya ga shi cewa jiki accumulates mai gina jiki zama dole ga al'ada aiki na mafi tsarin. Musamman amfani ne da naman matasa dabbobi, tun da shi ya ƙunshi kasa connective nama, suna talauci narkewar.

Lean naman sa da kaza - Waɗannan su ne abinci da ya kamata a kunshe a cikin menu ga waɗanda suka yanke shawarar kokarin wannan rage cin abinci kamar yadda protivoholesterinovaya rage cin abinci. A amfani da wadannan kayayyakin ne cewa su taimaka wajen karfafa jini, ta da kwakwalwa. A daidai wannan lokaci da jiki ba ya ciyar makamashi mai yawa ga aiki da irin wannan abinci. A amfani da nama dogara kuma a kan hanyar da nunarsa. Well-digested kuma ba hana aikin jiki ta tsarin alade, steamed. Daga gasashe nama zai yi da za a yi watsi. Lokaci-lokaci, za ka iya gasa da kaza a cikin tanda. Bayan protivoholesterinovaya rage cin abinci ya kamata ba kawai amfani amma kuma dadi.

Kashi

Ba shi yiwuwa su yi tunanin wani lafiya rage cin abinci ba tare da wani iri-iri na hatsi. Buckwheat, shinkafa, alkama - duk wadannan kayayyakin ne da amfani protivoholesterinovaya rage cin abinci da shi za a iya sanya dangane da su. Menu dole ma dauke da oatmeal. Wannan samfurin ne mai arziki a cikin hadaddun carbohydrates, potassium da sunadarin flourine. Tsawo amfani da oatmeal zai rage jini cholesterol matakai, ya karfafa da jini. Bugu da kari, wannan porridge ne cikakke ga mutanen da fama da cututtuka na gastrointestinal fili.

Protivoholesterinovaya Diet: The menu for mako

Kafa rage cin abinci kowane for kanta may, daidai da fifiko. The m menu na mako zai yi kama da wannan:

Litinin

• karin kumallo - oatmeal, kore shayi.
• Abincin rana - kayan miya, tururi cutlets, fis puree.
• Dinner - Boiled shinkafa, kayan lambu salatin, gasa kifi.

Talata

• Breakfast - buckwheat, kore shayi.
• abincin dare - abincin teku miya, tururi nama, kayan lambu salatin.
• abincin dare - mashed dankali, kayan lambu salatin, Boiled hake.

Laraba

• karin kumallo - madara porridge, black shayi ba tare da sukari.
• Abincin rana - miya, kaza, gasa a cikin tanda.
• abincin dare - buckwheat, kayan lambu salatin, fishcakes.

Alhamis

• Breakfast - low-mai gida cuku da zabibi, black shayi ba tare da sukari.
• Abincin rana - kayan miya da kaza broth, tururi cutlets, salatin.
• Dinner - Boiled shinkafa, gasa turkey.

Jumma'a

• Breakfast - porridge, stewed 'ya'yan itace.
• Abincin rana - buckwheat miya, meatballs, salatin.
• Dinner - low-mai gida cuku da bushe apricots, kore shayi.

Asabar

• Breakfast - kayan salad, buckwheat, kore shayi.
• Abincin rana - kunne, Boiled naman sa, sabo kokwamba.
• Dinner - Boiled dankali da ganye, salatin tare da kabeji da kuma karas.

Lahadi

• Breakfast - low-mai gida cuku da kirim mai tsami, kore shayi.
• Abincin rana - miya da cin abincin teku, tururi cutlets, stewed 'ya'yan itace.
• Dinner - Boiled shinkafa, gasa hake, pickled kabeji.

Domin snacks, za ka iya amfani da 'ya'yan, candied' ya'yan itace, kwayoyi. A kawai 'yan sa'o'i kafin lokacin kwanta barci ne amfani sha gilashin low-mai yogurt.

Abin da sakamakon so wannan abinci?

Ya taimaka wajen inganta aiki na duk jiki tsarin protivoholesterinovaya rage cin abinci. Menu (reviews game da shi, daga hanyar, tabbatacce a mafi), duk da haka, yana da kyawawa don har yanzu a kan shawarwari na wani dietitian. Ga sauran, ba matsala, tun da kayayyakin kunshe a shi ne quite al'ada. Wuya, duk da haka, shi ne kawai don daidaita zuwa ga sabon rage cin abinci, ta yi watsi da saba cutarwa kayayyakin. A farko sakamakon yawanci a bayyane a 2-3 makonni: tafi da karin kilo, inganta aikin iya aiki, al'ada jihar na kiwon lafiya.

Idan ba za ka iya cimma wani sakamako mai kyau, dole ne a kiyaye su. Wannan yana nufin cewa shi ne kyawawa su bi protivoholesterinovoy rage cin abinci cikin rayuwa. In ba haka ba cutarwa mai adibas da sauri dawo. Tsananin madawwama ta dokoki ba lallai ba ne. Amma yin amfani da cutarwa kayayyakin, yana da kyawawa don rage.