Ukutya kwe-Cholesterol: imenyu yeveki

Kwiengozi ze-cholesterol kumzimba obhaliweyo amanqaku amaninzi, kwaye uchaze malunga nayo, mhlawumbi, nganye yesibini. Kodwa ngaba loo nto ilula? Yintoni ekudliwayo kwe-cholesterol? Ziziphi ukutya endingazidla?

Yintoni i-cholesterol?

I-cholesterol yinkomfa yendalo, i-lipophilic yobutyo bendalo efumaneka kwiimbrane zeseli zonke izinto eziphilayo, ngaphandle kweefungi kunye neprokariyiti.

I-80% ye-cholesterol ikhiqizwa ngumzimba ngokwawo, i-20% epheleleyo esiyifumana kunye nokutya neziphuzo. Ukulawula la ma-20%, ukutya okungafunekiyo kwe-cholesterol kuboniswe. Ngukuphi ukutya okunokudliwa ngokukhethekileyo kuwe, kuphela ugqirha wakho ozakuxelela.

Imbali ye-cholesterol ukufumanisa

Ngomnyaka we-1769, uPouletier de la Salle, isazi samakhemikhali saseFransi, wakwazi ukuhlukanisa i-gallstones into egciniweyo emhlophe ephethe ezininzi iimpahla zamafutha. Wabiza ukufumanisa kwakhe "uZhirovsky". Ngomnyaka we-1789 omnye umFrentshi, ilungu leNdibano yesizwe ka-Antoine Francois de Fourcroix, wamkela le nto kwimo yayo ecocekileyo. Kwaye ngo-1815 igama elithi "cholesterol" lavela. Kwaqulunqwa yi-chemist-ishishini yaseFransi uMichel Chevrel, ukudibanisa igama elithi "bile" ("chole") negama elithi "inqatha" ("sterol"). Nangona kunjalo, i-cholesterol ayinamanqatha: ngowe-1859 omnye umFrentshi, uPeter Berthelot, wabonisa ukuba le nto iyenzi yeklasi yee-alcohols, kwaye ukususela ngo-1900 ibizwa ngokuba yi-cholesterol. ERashiya eli gama alizange lithande.

Iyiphi i-cholesterol esetyenziswayo?

I-cholesterol ibaluleke gqitha ekusebenzeni komzimba, ngoko ukutya okukhethiweyo kwe-cholesterol akufanele kuyenye ngokupheleleyo ngaphandle kokutya. Le nkunkuma iyimfuneko yokwakha eyimfuneko yokudala iimbumba zeeseli. I-Cholesterol ikhusela izakhiwo zeselithi kunye ne-intracellular kwiimpawu eziyingozi ze-oxygen radicals, ngoko ukulinganiswa kwamandla eseli okusinda kuxhomekeke kwisixa sayo kwi-membrane, kunye namandla ayo nokuzinza.

Ukuvelisa i-hormone ye-steroid, i-correnx ye-adrenal kunye ne-hormone yesondo nayo ifuna i-cholesterol. Ukongezelela koko, kuyadingeka ukuba i-metabolism kunye ne-assimilation yamavithamini A, E, D kunye neK, ukwenzela ukuveliswa kwe-vitamin D kunye ne-insulin, ukugcina ithoni ye-muscle kunye ne-metabolism yamaminerali, ukwenzela ukusebenza kakuhle kwe-immune system. Ngaphandle kwe-cholesterol, ama-receptor ase-serotonin asekhompini awayi kusebenza ngokuqhelekileyo.

Yintoni i-cholesterol eyingozi?

I-World Health Organisation yagqiba ukuba i-cholesterol enye yezona zimbangela ze-atherosclerosis. Enyanisweni, ngokugqithiseleyo kwiindonga zangaphakathi zeemithwalo yegazi, iiplati zenziwe, ezinciphisa ububanzi bawo, ngoko ke, ukunciphisa amandla okuhamba. Njengomthetho, intlungu kunye nokuphazanyiswa kwamalungu e-arteriosclerosis kwenzeka kuphela xa imithwalo yegazi ivinjiwe zimbini kwisithathu okanye ngaphezulu. Oku kubangela ingozi enkulu, ekubeni i-atherosclerosis iyisiseko sezifo ezininzi zesimo senhliziyo - isifo, isifo se-myocardial, isifo se-heart coronary, thrombosis kunye nabanye. Ngoko ke, ukuba ugqirha wakuncoma ukutya okunjalo njengesidlo se-cholesterol-free, kufuneka uqaphelisise icebiso lakhe.

Ngenxa yintoni umgangatho we-cholesterol okhulayo?

Ngokuchasene neenkolelo ezidumileyo, ukwandisa izinga le-cholesterol alincedi kuphela kwisondlo. Ewe, kubaluleke kakhulu ukukhetha imveliso elungileyo: umzekelo, ungasebenzisi kakubi imifuno egcweleyo ebomvu inyama, i-fat, i-sausage, i-confectionery, iichizi ezinzima kunye nezinye iimveliso. Endaweni yengozini, kukho abantu abanomthwalo obunzima kunye nemikhwa emibi, ngokusebenza komzimba ophantsi.

Ukutya ngaphandle kwe-cholesterol

Ngoko ke kukuphi ukutya okungahambisani ne-cholesterol, yintoni ukutya okungenakudliwa nayo? Oku kukutya apho umntu enqaba ukutya amafutha amaninzi, ugwayi kunye notywala. Kwinqanaba elikhulu, akukho mingcipheko enqongqo, inelisekile ukuhambelana nemithetho emininzi. Kuyinto enqwenelekayo ukudibanisa ukutya okutsha kunye nemidlalo - oku kuya kuphucula kuphela umphumo.

Yintoni engenakudliwa nge-cholesterol-free food?

Ngoko, ukuba ukhetho lwakho luyi-cholesterol-free-food, yintoni ukutya okungafanele ukhiphe ngaphandle kokutya?

Njengoko sele kuthethwe ngaye, kufuneka udle amafutha amaninzi amaninzi. Ezi zibandakanya amafutha esilwanyana, kukho ezininzi kwiikhonkco nangamafutha esundu. Kukulungele ukhethe ioli yemifuno, ngakumbi ioli yeoli, kodwa ayifanele ihlaselwe.

Ukutya okunamafutha e-cholesterol kwiveki kukuvumela ukuba ufake inyama ekudleni kwakho. Ufanele ukhethe okukhethiweyo kwintaka. Ngamanye amaxesha unako ukuhlawula inyama, inyama yenkomo ephilileyo okanye imvu eqhelekileyo, inqabile kakhulu - inyama yengulube. Ngenyama, kufuneka unqumle onke amanqatha. Ukusuka kwimenyu, kuyimfuneko ukukhuphela ngaphandle kwe-offal, inyama yeemveliso ezigqityiweyo, kuquka i-sausage kunye nemveliso yokutshaya.

Ngenqanaba elongeziweyo le-cholesterol, akufanele udle amaqanda kunye neenkumba zentlanzi - njengesigqibo sokugqibela, ungadla kuphela amaxesha ambalwa ngonyaka. Amaqanda akakwazi ukukhutshwa ngaphandle kwimenyu, kodwa kusekho iziqendu ezine kwiveki. Ukugatya kufuneka kwakhona kuvela kwi-krimu kunye ne-ukhilimu omuncu.

Izinga le-cholesterol egazini liphakama xa izinga leetyhukela legazi landa, ngoko ke, xa ukutya okunamafutha e-cholesterol kukuyeka ukutya okumnandi. Ukuthintela utywala - ngaphandle, umzekelo, ixabiso elincinci lewayini elibomvu, kunye nekhofi, itiye yendalo, i-caffeinated kunye ne-carbonated drinks.

Yintoni ongayidla nge-cholesterol-free food?

Ukuba uboniswa nge-cholesterol-free-diet, imenyu yetafile yakho kufuneka iqule ukutya okuthile.

Ngokomzekelo, icandelo elibalulekileyo intlanzi. Uncedo ngokukodwa ngamanqanaba ayo amanqatha, azaliswe nge-omega-3 fatty acids - i-acounder, i-tuna, i-cod, i-salmon, i-salmon. Ngendlela, uphando lweengcali ezininzi zenzululwazi luye lwafakazela ukuba i-Omega-3 fatty acids inganciphisa ingozi yezifo zenhliziyo.

Iimveliso zamachiza kufuneka zifakwe ekudleni. Unokumisa ukhetho lwakho ngobisi, i-yogurt kunye noshizi lwe-cottage, kunye noshizi kunye ne-yogurt nge-fat content content.

Ngenxa yokutya okungahambisani ne-cholesterol, izithelo ezintsha zidlala indima ebalulekileyo, imifuno ingaba yintsha okanye iqhutywe ngexabiso elincinci leoli. Ukutya kwansuku zonke kufuneka kube ubuncinane beigremu ezingama-400 zeziqhamo kunye nemifuno, kunye nezinye izityalo.

Kwiitya zokutya kufuneka ukhethe i-pasta, kodwa kuphela kwiintlobo ezinzima zengqolowa. Unako ukongeza isonka ukususela kwixesha elide lokutya.

Amantongomane anokuqulethe i-acids fatty acids aphilile kakhulu . Esikhundleni seesekese, ungadla izithelo ezomileyo, kodwa iziqhezu ezincinci zivunyelwe ngosuku lomnyama okanye i-chocolate. Ukususela kwiziphuzo kubalulekile ukuba ukhethe i-berry iziphuzo ziselo, i-herbs teas, izimbiza kunye ne-compotes.

Ukuba unesidlo esingenasifo se-cholesterol, ukutya kufuneka kuphekwe, kugutywe okanye kutywebe, ukugubungela okungathandekiyo. Ukunambitha kwanele ukongeza izityalo ezinomsoco, kodwa isetyu akufanele isetyenziswe kakubi. Xa upheka, kufuneka ulawule inani leoli.

Ukutya kwe-Cholesterol: imenyu

Xa utshintshe ulawulo olutsha lokutya, kufuneka uqaphele kusengaphambili ukukhetha ukutya kwiveki yokuqala, ukuze ngexesha lokugqibela akumele uhlale ulambile okanye udle ukutya okukuvunyelwe. Ukutya okungekho nto ye-cholesterol ayikho. Imenyu yeveki apha ilula kakhulu, ngoko akufanele ufune izithako ezingaqhelekanga kwiivenkile.

NgoMvulo:

Ukutya kwasekuseni, unako ukusela isilazi yobisi uze udle isantya. Njenge-dessert elula, isahlulo se-marmalade yemvelo ifanelekile.

Ukutya isidlo kufuneka kube neladidi, kubalulekile ukongeza intlanzi ebilisiwe.

Ukutya, kuvumelekile ukuba udle i-spaghetti kwiintlobo ezinzima kwaye, umzekelo, i-salmon salmon. Ukongezwa okuntle kuya kuba ngumvuzo wesitato.

Lwe sibini:

Ukutya kwasekuseni kukuvumela ukuba uphuze indebe yekhofi, kodwa kuphela ngaphandle kwe-caffeine, kwaye udle isinkwa sesinqe ngesonka se-fat fat.

Ngexesha lesidlo, ungadla iizambane ezihlambulukileyo kunye nomzimba otyumkileyo. Ungaphuza ngeglasi yejusi, ngaphandle kweshukela.

Ukutya isidlo kungenziwa lula: umzekelo, lungisa isaladi yemifuno kwaye uphuze itiye ebuthathaka.

NgoLwesithathu:

Ukutya kwasekuseni, kufuneka udle i-omelette kunye ne-toast kunye nekomityi yetiyi eluhlaza.

Ixesha lesidlo kufuneka libandakanye isobho kwiimifuno, emva koko uzenzele nge-veal ebilisiwe kunye neglasi yejusi.

Ukutya, ungalungisa isaladi yemifino ngesonka sesonka, uze udle ithanga eliphekiweyo ngeqatro.

NgoLwesine:

Ijusi ye-kroti iphelele ekudleni kwasekuseni, ngenxa yokunyamezela ungayongeza kuyo.

Ngexesha lesidlo, ungadla isaladi yeetatayi, intsimbi yepilisi kunye no-anyanisi eluhlaza, ungeze kwi-cutlets ye-turkey.

Ukutya okukukhanya kuquka i-vinaigrette kunye neyeyi.

NgoLwesihlanu:

Ukutya kwasekuseni, ungasebenzisa i-cottage cheese encinci yeoli kunye nokusela isilayidi se juice.

Ixesha lesidlo lilandelwa isobho semifuno nenyosi yenkukhu, iphekwe okanye ifakwe.

Ukutya, kufuneka udibanise kwi-cob yengqolowa kunye nesaladi.

NgoMgqibelo:

Unokwenza isidlo sakusasa naliphi na iphariji, ungeze kuso indebe yekhofi ye-decaffeinated.

Ukutya, unokwenza intlanzi ebilisiwe, kwaye njengesitya esingasemva kuyo, sebenzisa isaladi yemifuno.

Ukutya kwesidlo kubuye kube yimifuno: kufuneka ukhethe irayisi ebomvu kunye nesitya se-vinaigrette.

NgeCawa:

Ekuseni kufuneka uqale ngesidlo sasekuseni esenziwa nge-yogurt ephantsi-mafutha kunye neglasi yerobhoji.

Iqungu elibhaka kunye neekroti liza kuba isidlo esikhulu, kwaye kuso unokongeza isahlulo seentlanzi ebilisiwe.

Ukutya, unokulungisa iipilisi ezifakwe kwi-salad.

Ukupheka kwe-cholesterol-free food

Xa ufundela kulolu hlobo lokutya njenge-cholesterol-free-free diet, ungakhetha iindlela zokupheka ezithe zincinci.

Isobho se purue

I-4 servings of soup udinga ukuthatha i-2 zucchini (i-zucchini eziqhelekileyo), ii-2-3 iiitatata, i-anyanisi encinci, i-1 litre yamanzi, imifino, i-1-2 tablespoons yeoli yemifuno, i-pinch yetyuwa.

Phala amanzi kumbindi. Zucchini zihlanjwe, zihlanjululwe, zinqunywe kwaye zifakwe kwi-pan, zongeza i-anyanisi, ngoko-iifatata. Iphepha kufuneka livaliwe kwaye liphekwe ngushisa ophantsi kuze kubekho iifuno zityhila, ke ityuwa encinci kwaye ubambe enye imizuzu emihlanu. Emva koko kufuneka ususe ipenki, yongeza ioli yezolimo kwaye udibanise isobho kwi-blender, uguqule ube yi-puree. Khonza ngemifuno.

Isaladi yaseBulgaria

I-4 servings of salad kufuneka uthabathe i-30 g yeepineti, ama-apula ama-3, i-200 g ye-brynza, i-2p tablespoons ye-lemon kunye ne-orange, i-clove e-garlic, i-20 g ye-anyanisi eluhlaza, i-100 ml ye-yogurt ephantsi, i-yogurt e-sweet Bulgarian.

Amantongomane empini kufuneka ahlanjwe kwaye atywe kwi-skillet ngaphandle kweoli. Ngeli xesha, amaqabunga e-lettuce ahlanjululwa kwaye ahlaziyeke, iiflethi, ikhuphe intloko, ifefe i juisi kwaye igalelwe iikhabhi. Ukusuka kwipupele kufuneka udibanise imbewu kwaye uyinqumle ngemichilo, i-cheese - cubes. Hamba i-anyanisi eluhlaza, unqumle igalikhi kwigalikhi. Yonke ixutywe, uthele nge yogurt kunye nejusi le-orange.

Iiflanzi ezibomvu zibhaka ngeenantsi

I-servings 4 yesitya kufuneka uthathe i-800 g yeebhokhwe ezibomvu zentlanzi, i-100 g walnuts, i-juice ye-lemon enye, i-oyileji ye-oyile yemifuno, i-seasonings ukunambitha (mhlawumbi ngaphandle kweryuwa), ii-cloves eziyi-2-3 zegalikhi (ukuba zifunwa).

I-garlic igxobhoza ngegalikhi kwaye udibanise nejisi lemon. Isifayili kufuneka sithelelwe ngomxube wejusi kunye negalikhi, gqubuthela ngefilimu yokutya uze ushiye malunga nesiqingatha seyure. Ngeli xesha, kufuneka ugaye ama-walnut, wongeze ioli kunye nemiphunga, udibanise. Ijusi kufuneka ixutywe kunye nezibophelelo, gweba intlanzi kwiinki uze ubhaka kwivini elitshisiweyo ngaphambi kwemizuzu eyi-180 imizuzu engama-20.

Isiphumo sesidlo se-cholesterol

Ukutya okungafunekiyo kwe-Cholesterol kunokunceda umzimba ukuseka ukusebenza kakuhle kwezitho. Ngokuthotyelwa kokutya okufanelekileyo, unokufumana ukutyekela okulungileyo: impilo yakho iya kuphucula, kunye neempawu zokugula, ukuba zikhona, zinyamalalala.