Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-6 kg ezinsukwini eziyi-14.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-800 Kcal.
Phakathi kwezindlela eziningi zokudla okunempilo ngenhloso yokwakheka komzimba, indawo ekhethekile inikezwa ekudleni kwe-lipid. Akugcini nje ngokuguqula umzimba, kodwa futhi kuyasiza ukubhekana nezinkinga zempilo. Le ndlela ivame ukunconywa odokotela ezigulini ezikhuluphele ngokweqile futhi eziphethwe yizifo zenhliziyo, okuvela ukuthi ezimweni eziningi kubangelwa ukwanda kwe-cholesterol egazini. Ukunciphisa inani layo, ikakhulukazi, ukudla kwe-hypolipidemic kuhloselwe.
Izidingo zokunciphisa i-lipid
Yini i-cholesterol? Lo mqondo uhunyushwe ngokwesayensi ngale ndlela elandelayo: into efana nohlobo lwamafutha olwesigaba sama-steroids. I-cholesterol ikhiqizwa ngumzimba wethu uqobo ukuxhasa izinqubo eziningi ezibalulekile. Yenza imisebenzi eminingi ewusizo, futhi asikwazi ukwenza ngaphandle kwayo. Kodwa uma inani lalo liphakeme kunenqubo evunyelwe, liyingozi empilweni futhi lingadala izifo eziningi eziyingozi. Futhi lokhu, kunjalo, akunakuvunyelwa.
Yiziphi izimiso eziyisisekelo zokudla okwehlisa i-lipid okusiza ukwehlisa isisindo nokujwayela i-cholesterol?
Enye yezidingo eziyinhloko zale nqubo ukunciphisa okuphawulekayo (noma okungcono, okungenani isikhashana, ukungabikho okuphelele) kwemikhiqizo equkethe inani elikhulu le-cholesterol, ama-carbohydrate asheshayo (ushukela, i-sucrose, i-fructose), kanye nekhalori ephezulu. kanye nokudla okunamafutha ezilwane.
Ukuhlala ekudleni okunciphisa i-lipid, udinga ukunciphisa isikhathi sesidlo sakusihlwa. Uma ulala ngezithuba zabo-23: 00, udinga isidlo sakusihlwa kungakadluli u-19: 00. Uma ujwayele ukulala ngemuva kwamabili, khona-ke isikhathi sokudla sokugcina singashintshwa, kepha ukudla ngemuva kuka-20: 00 akunconyiwe nganoma yisiphi isimo. Ngesidlo sakusihlwa, udinga ukudla ukudla okunothe kakhulu.
Zonke izitsha ezivakashela itafula lakho ngalesi sikhathi sokudla zinconywa ukuthi zibiliswe, zisitswe, zibhakwe futhi zifuthwe. Futhi lokho kuyakwazi ukupheka njengokuthosa, ukuthosa okujulile kanye nokwelashwa okufanayo, lapho ukudla kuhlangana khona namafutha, kufanele kukhawulelwe noma kuqedwe ngokuphelele. Inani likasawoti ekudleni kufanele futhi lincishiswe. Usawoti izitsha ngaphambi nje kokuzidla, hhayi lapho upheka, njengoba abaningi bejwayele ukukwenza.
Ngokuqondene nohlobo lokuphuza, kunconywa ukuthi uphuze amanzi afinyelela ku-1,2-1,3 wamanzi angenawo amakhabhoni ekudleni okwehlisa i-lipid. Kufanele udle kancane kancane, okungenani kahlanu ngosuku.
Sungula ukudla ekudleni okwehlisa i-lipid kumikhiqizo enjalo.
- Imifino (konke ngaphandle kwamazambane), fresh futhi eqandisiwe. Kunconywa ukuwasebenzisa ngesikhumba. Yidla ikakhulukazi ama-eggplant, ama-turnips, ukhukhamba, izinhlobo ezahlukene zeklabishi, ama-radishes, ubhontshisi, u-squash, beet, izaqathe. Yenza amasaladi ahlukene kusuka emikhiqizweni emisha, isitshulu, ubhake, ulungise i-vinaigrette, isobho sebhitrudi, i-borsch yemifino, njll.
- Izithelo namajikijolo. Zibuye zidle kahle kakhulu ngekhasi. Ama-apula, amapheya, amapentshisi, ama-plums, ama-cherries, ama-raspberries, ama-currants ahlonishwa kakhulu. Ungawadla esesha noma eqandisiwe. Ama-compotes wezithelo namajikijolo avunyelwe, i-jelly, amajusi ngaphandle koshukela.
- Imifino ehlukahlukene. Yethula u-anyanisi, iparsley, idill, isorrel, isilimo esidliwayo esinamagatsha anamanzi, ibasil, ulethisi, njll ekudleni.
- Amafutha emifino. Kunconywa ukuthi unikeze okuncamelayo komnqumo, ubhekilanga, imbewu yamagilebhisi, i-rapese, i-linseed.
- Inhlanzi nokudla kwasolwandle. Faka izinhlanzi ezinamafutha aphansi kwimenyu, kanye ne-squid, imfanzi, i-kelp, njll.
Uma inhloso yakho ukugcina isisindo sakho samanje futhi wehlisa amazinga akho e-cholesterol, kwesinye isikhathi ungazitika ngerayi noma isinkwa esiphelele senhlamvu, ipasta eyenziwe ngofulawa oqinile, okusanhlamvu okubilisiwe emanzini. Uma ufuna ukunciphisa umzimba, kungcono ukulawula amakhalori futhi ubeke umkhawulo ekudleni kwekhalori yansuku zonke kumayunithi ayi-1200-1300. Leli nani lamandla lanele ukugcina zonke izinqubo zokuphila ezingeni elifanele futhi ngasikhathi sinye ucindezela izinqubo zokushisa amafutha.
Futhi, ikakhulukazi lapho uzama ukwehlisa isisindo, kunconywa ukudlala imidlalo ukuze ushise ama-calories amaningi futhi uthole umzimba onamathoni. Ukuqeqeshwa kwezemidlalo okwanele ngeke kuphazamise kunoma yikuphi, lapho kungekho khona ukuphikisana kokuqaliswa kwazo.
Iziphuzo ezivunyelwe, ngaphezu kwamanzi, zifaka iziphuzo zezithelo ezingenashukela, ama-juice netiye.
Isigaba esilandelayo semikhiqizo ekudleni okwehlisa i-lipid kuvunyelwe, kepha ngokulinganisela.
- Inhlanzi ibomvu nomfula.
- Ubisi nobisi omuncu (ushizi, ukhilimu omuncu, i-cottage shizi, i-kefir, i-yogurt). Ibhotela elincane, ubisi olujiyile, u-ayisikhilimu onamafutha amancane avunyelwe kulabo abangafuni ukunciphisa isisindo somzimba.
- Inyama yenkomo ezondile, yenkukhu engenasikhumba namafutha.
- Amaqanda enkukhu kanye nezitsha ezihlukahlukene ezifakwe kuzo.
- Amakhowe nganoma yiluphi uhlobo.
- Inyama yesibili enamafutha amancane nomhluzi wezinhlanzi.
- Amazambane. Ngaphambi kokupheka, amazambane ahlutshiwe aqoshiwe anconywa ukuthi ame cishe ihora emanzini abandayo.
- Amantongomane ahlukahlukene.
- I-ketchup (engenawo ushukela), i-adjika, uviniga, izinongo ezahlukahlukene, isosi yesosi, izinongo kanye nezinongo ezifanayo.
Kulezi ziphuzo, uma ufisa, ngezikhathi ezithile usengakwazi ukukhokhela ikhofi elisheshayo ngaphandle kokungeza ushukela nama-sweeteners kuso.
Kepha ukungangabazeki cha, kufanelekile ukusho ekudleni okunjalo:
- Noma yimiphi imikhiqizo yokudla okusheshayo.
- Imikhiqizo yokubhaka eyenziwe ngofulawa wezinga eliphezulu nezibiliboco ezenziwe ngawo (amakhekhe, amakhekhe, ama-crackers, amabhisikidi, njll.).
- I-pasta kafulawa ethambile.
- Noma yimiphi imikhiqizo equkethe ushukela, i-cocoa noma uju, kanye nale mikhiqizo ngendlela ehlanzekile.
- Inyama yenkukhu ebomvu.
- Imikhiqizo (izinso, ubuchopho, isibindi, amaphaphu).
- Noma iyiphi inyama enamafutha.
- Amafutha.
- Amafutha ezilwane nemifino asuthisiwe (amafutha kakhukhunathi namafutha esundu, imajarini, ingulube namafutha okupheka).
Kungenzeka ukunamathela kumenyu yokudla eyehlisa lipid yokwehlisa isisindo enikezwe ngezansi ngaphandle kokulimaza impilo kuze kube yinyanga eyodwa. Uma ufinyelela umphumela owufunayo ngaphambili, vele ushiye kancane ukudla, kancane kancane ukwandise okuqukethwe kwekhalori kwimenyu bese kancane kancane wethula okunye ukudla okunempilo. Okungenani ekuqaleni, yenza ubungane nezisindo, qiniseka ukulawula isisindo sakho.
Imenyu elandelanayo yamasonto onke yokwehlisa isisindo ekudleni kwe-lipid yehliswa. Uma unamathela ekudleni okunjalo ngezinhloso zokwelapha, kubalulekile ukuqamba ukudla ngosizo lukadokotela wakho.
UMsombuluko
Ukudla kwasekuseni: i-oatmeal emanzini (cishe ama-200 g enziwe ngomumo); itiye eliluhlaza elingenashukela.
Isinongo: isithelo sesithelo nesithelo (isisindo esiphelele - kufika ku-250 g)
Isidlo sasemini: upelepele ogcwele (100 g); 200 g irayisi elingenalutho kanye nejusi ye-apula (200 ml).
Isidlo sasemini: noma yisiphi isithelo.
Isidlo sakusihlwa: kufika ku-300 ml we-borscht yemifino.
NgoLwesibili
Ukudla kwasekuseni: isaladi yemifino namakhambi, efafazwe ngamafutha omnqumo (ingxenye yesisindo cishe ngama-250 g); inkomishi yetiye elimnyama.
I-Snack: ama-plums (3-4 ama-pcs.) Noma i-grapefruit eyodwa.
Isidlo sasemini: isifuba senkukhu ebilisiwe (100 g); i-buckwheat (200 g); ingilazi yepentshisi noma enye ijusi yezithelo.
Isidlo sasemini: cishe i-30 g yezithelo ezomisiwe.
Isidlo sakusihlwa: izinhlanzi ezibhakekile ezibhakwe (200 g) nemifino engeyona enesitashi noma izipuni ezimbalwa zesaladi yemifino.
NgoLwesithathu
Ukudla kwasekuseni: i-cottage shizi enamafutha aphansi (200-250 g); inkomishi yetiye noma ikhofi eline-custard.
Isnack: noma yisiphi isithelo esinetiye eluhlaza.
Isidlo sasemini: isobho semifino esinamafutha aphansi kanye nezilayi ezimbalwa zesinkwa sokusanhlamvu.
Isidlo sasemini: cishe i-250 g yesaladi yamaGrikhi.
Isidlo sakusihlwa: imifino engenastashi (kufika ku-200 g); inani elifanayo lenkomo ebilisiwe noma ebhakwe.
NgoLwesine
Ukudla kwasekuseni: 200 irayisi elibilisiwe emanzini; ingilazi yanoma iyiphi ijusi yezithelo.
Isiphuzo: i-orange; ama-crackers ambalwa.
Isidlo sasemini: 300 g we-borscht yemifino; inkomishi yetiye elimnyama elingenashukela.
Isidlo santambama: izimila zasolwandle (kufika ku-200 g).
Isidlo sakusihlwa: 200 g oatmeal emanzini; ingilazi yanoma iyiphi ijusi yezithelo.
Friday
Ukudla kwasekuseni: ingxenye yephalishi lamabele (150-200 g); itiye eliluhlaza.
Isnack: 2 tangerines; ingilazi yejusi yakho oyithandayo.
Isidlo sasemini: ipuleti le-borscht enenkomo engenamafutha; Itiye elimnyama.
Isidlo santambama: isaladi yezithelo namajikijolo (200 g).
Isidlo sakusihlwa: 200-250 g wezinhlanzi ezishubile.
Saturday
Ukudla kwasekuseni: kufika ku-200 g we-buckwheat ebilisiwe kanye nenkomishi yetiye elimnyama.
Isinongo: izimila zasolwandle; ingilazi yejusi yakho oyithandayo.
Isidlo sasemini: ipuleti lesobho lamakhowe elinamafutha aphansi; inhlanzi ebilisiwe noma ebhakwe (kufika ku-150 g).
Isidlo sasemini: i-apula eliluhlaza; inkomishi yetiye eliluhlaza.
Isidlo sakusihlwa: 200-250 g wamazambane abilisiwe ngaphandle kasawoti; izipuni ezimbalwa zesaladi yemifino ngobuningi bamakhambi.
Sunday
Ukudla kwasekuseni: i-oatmeal emanzini (200 g); noma yiliphi itiye noma ikhofi elimnyama.
Isnack: 2 amapentshisi; itiye eliluhlaza.
Isidlo sasemini: isobho seklabishi nge-chicken fillet (cishe ama-300 ml).
Isidlo sasemini: ingilazi ye-kefir enamafutha amancane; idlanzana lamantongomane.
Isidlo sakusihlwa: imifino engenastashi (kufika ku-200 g); ingilazi yanoma iliphi ijusi ngaphandle koshukela.
Ukungafani kokudla okwehlisa i-lipid
- Akunakwenzeka ukunamathela ekudleni okunjalo uma wazi ukuthi kukhona ukushoda kwe-calcium emzimbeni. Kungcono ukuthola ngokuxhumana nomchwepheshe ofanelekayo ngaphambi kwesikhathi.
- Futhi, lokhu kudla akufanelekile lapho kukhona noma yiziphi izifo ezimbi ezingamahlalakhona, isifo sikashukela.
- Awukwazi ukudla kanjalo kulabo abangakafiki iminyaka engu-18, kanye nabakhulelwe nabancelisayo. Omama abakhulelwe nabancane badinga ngempela izinto eziqukethwe emikhiqizweni yobisi nobisi olubilile.
- Kwabanye abantu, ukunaka okungenani imigomo eyisisekelo yalokhu kudla kuzoba wusizo kuphela.
Izinzuzo zokudla okunciphisa i-lipid
- Ukungabikho kohlu olude olujwayelekile lokuphikisana kuyachazwa, ikakhulukazi, ngokuthi i-lipid-ehlisa ukudla ayilambile.
- Lokhu kudla okunomsoco, ngendlela enengqondo, ngeke kulungise kuphela isibalo sakho, kodwa futhi kuzosiza nempilo yakho.
- Inyanga yokuphila kuyo, ungalahlekelwa kufika ku-10 kg. Vumelana, unikezwe ukuthi ungadla izinhlobo ezahlukahlukene zokudla okunempilo futhi ungahlushwa umuzwa wesisu esingenalutho, lokhu kuhle impela.
- Ngokuphathelene nempilo, ngaphezu kokujwayelekile kwamazinga e-cholesterol, ukuphila ngokuya ngemigomo yokudla okwehlisa i-lipid kuthembisa ukulala nomoya, ubungqabavu, umuzwa wokukhanya okujabulisayo, ukudla okujwayelekile, nokujikeleza kwegazi okuthuthukile.
Ububi bokudla okwehlisa i-lipid
- Ukudla okunjalo akulungile kubantu abafuna ukunciphisa isisindo ngokushesha. Kepha khumbula ukuthi isisindo esishiya masinyane singabuya ngokushesha. Ngakho-ke futhi cabanga ngokuthi kufanele yini ukuphendukela kokunye ukudla okungu-mono ukuze uthole usizo.
- Kungaba nzima ukuhlala ekudleni okunciphisa i-lipid kubantu abathanda amaswidi kakhulu. Ngemuva kwakho konke, lapha, njengoba ubona, noju nojamu akunconywa, yingakho ukudla okunjalo kungahle kungakulungeli izinyo elimnandi.
- Futhi, ubunzima bokunamathela ekudleni (okungukuthi, ukudla okuchobozayo) kungavela kubantu okuthi, ngenxa yesimiso sabo esimatasa (ngokwesibonelo, ngesimiso somsebenzi esiqinile), abakwazi nje ukudla kaningi.
Ukudla okuphindaphindiwe kokunciphisa i-lipid
Uma ufuna ukuqhubeka unciphise isisindo ekudleni okunciphisa i-lipid, ungaphinda ubuyele kwimenyu yokudla okunjalo, ulinde ikhefu okungenani inyanga, lapho kufanele futhi uphile ngokuya ngemigomo eyisisekelo yale ndlela futhi ungazinikeli kukho konke ukudla okweqile okusindayo.