Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 800 Kcal.
Pakati penzira dzakawanda dzehutano hwechinangwa chekuumba muviri, nzvimbo yakakosha inopihwa kune iyo yekudzikisa-lipid chikafu. Izvo hazvisi chete zvinoshandura muviri, asi zvakare zvinobatsira kubata nematambudziko ehutano. Iyi nzira inowanzo kurudzirwa navanachiremba kuvarwere vakafuta uye vanotambura nezvirwere zvemoyo, izvo zvinoitika kazhinji zvinokonzerwa necholesterol muropa. Kuti kuderedze huwandu hwayo, kunyanya, iyo hypolipidemic chikafu chakanangwa.
Lipid-kudzikisa kudya kunodiwa
Chii chinonzi cholesterol? Iyi pfungwa inotsanangurwa nesainzi seinotevera: chinhu chemafuta-senge echimiro chekirasi yesteroid. Cholesterol inogadzirwa nemuviri wedu pachawo kutsigira akawanda akakosha maitiro. Inoita yakawanda inobatsira mabasa, uye isu hatigone kuita pasina iyo zvachose. Asi kana huwandu hwayo hukakwira kupfuura hunotenderwa hunhu, hunotyisidzira hutano uye hunogona kukonzera zvirwere zvakawanda zvine njodzi. Uye izvi, hongu, hazvigone kubvumidzwa.
Ndeapi matanho ekutanga echikafu chinodzikisa lipid iyo inobatsira kudzikisa huremu uye kuomesa cholesterol?
Chimwe chezvinhu zvinonyanya kudiwa zvehunyanzvi uhu kuderedzwa kwakanyanya (kana zvirinani, kwechinguvana, kusavapo zvachose) kwezvigadzirwa zvine huwandu hwakawanda hwecholesterol, inokurumidza makhahydrates (glucose, sucrose, fructose), pamwe nepamusoro-calorie. uye chikafu chine mafuta emhuka.
Ugere pakudya-kunodzikisa kudya, unofanirwa kudzikamisa nguva yekudya kwemanheru. Kana iwe ukaenda kunorara nguva dzakapoterera 23:00, iwe unofanirwa kudya kwemanheru pasati pasvika 19:00. Kana iwe wajaira kuenda kunorara mushure mehusiku, saka nguva yekudya kwekupedzisira inogona kuchinjiswa, asi kudya gare gare kusvika 20:00 hazvikurudzirwe mune chero mamiriro. Kwekudya kwemanheru, iwe unofanirwa kudya zvakanyanya zvine fiber-zvine chikafu
Yese ndiro idzo dzinoshanyira tafura yako panguva yekudya iyi zvinokurudzirwa kubikwa, kupiswa, kubikwa, uye kupiswa. Uye zvakadai zvinokwanisa kubika zvakadai sekutsvaira, kudzika kwakadzika uye marapirwo akafanana, umo chikafu chinosangana nemafuta, chinofanirwa kushomeka kana kubviswa zvachose. Huwandu hwemunyu mune chikafu hunofanirawo kuderedzwa. Munyu iwo ndiro usati watanga kuzvidya, uye kwete uchibika, sezvakajairwa kuita zvakawanda.
Kana iri regimen yekumwa, zvinokurudzirwa kunwa anosvika 1,2-1,3 litita emvura isina kabhoni pane chikafu chinodzora lipid. Iwe unofanirwa kudya zvishoma, kanokwana kashanu pazuva.
Gadzira chikafu pakudya-kuderedza lipid pane zvigadzirwa zvakadaro.
- Vegetables (zvose kunze mbatatisi), itsva uye nechando. Inokurudzirwa kuvashandisa neganda. Idya kunyanya eggplants, turnips, magaka, marudzi akasiyana-siyana emakabheji, radishes, nyemba, squash, beet, karoti. Gadzira masaradhi akasiyana kubva kuzvibereko zvitsva, stew, kubika, gadzira vinaigrette, beetroot soup, vegetarian borsch, nezvimwe.
- Zvibereko uye michero. Izvo zvinonyanya kudyiwa nepeel. Maapuro, mapeari, mapeaches, plums, cherries, raspberries, currants anoremekedzwa zvikuru. Unogona kudzidya dziri nyowani kana dzakaomeswa. Inobvumirwa michero uye berry compotes, jelly, juices pasina shuga.
- Yakasiyana midhi. Taura hanyanisi, parsley, dhiri, sora, celery, basil, lettuce, nezvimwewo mukudya.
- Miriwo yemafuta. Inokurudzirwa kupa sarudzo kumuorivhi, sunflower, mbeu yemazambiringa, rapeseed, linseed.
- Hove uye hove. Sanganisira hove yakaderera-mafuta mumenyu, pamwe ne squid, shrimp, kelp, nezvimwe.
Kana chinangwa chako chiri chekuchengetedza huremu hwazvino uye kudzikisa cholesterol yako, unogona kupota uchidya rye kana chingwa chezviyo chakazara, pasita yakagadzirwa nefurawa yakaoma, zviyo zvakabikwa mumvura. Kana iwe uchida kudzikira uremu, zviri nani kudzora macalorie uye kudzikamisa iyo yezuva nezuva koriori inodya kusvika ku1200-1300 mauniti. Aya huwandu hwesimba hwakaringana kuchengetedza ese maitiro ehupenyu padanho rakaringana uye panguva imwechete kusundira mafuta ekupisa maitiro.
Zvakare, kunyanya kana uchirwisa kuonda, zvinokurudzirwa kutamba mitambo kuitira kuti upise macalorie mazhinji uye uwane muviri une toni. Kudzidziswa kwakaringana kwemitambo hakuzopindire mune chero zvazvingaitika, mukushomeka kwekupesana kwekuita kwavo.
Zvinotenderwa zvinwiwa, pamusoro pemvura, zvinosanganisira zvinwiwa zvisina muchero zvemichero, majisi nematei.
Chikamu chinotevera chezvigadzirwa pane lipid-kudzikisa chikafu inobvumidzwa, asi zvine mwero.
- Hove yakatsvuka uye rwizi.
- Mukaka uye mukaka wakasviba (chizi, kirimu yakasviba, kottage chizi, kefir, yogati). Bhata diki, mukaka wakanyoroveswa, ice cream yakaderera-mafuta inobvumidzwa kune avo vasingatsvage kudzikisa huremu hwemuviri.
- Yakaonda nyama yemombe, huku isina ganda uye mafuta.
- Mazai ehuku uye ndiro dzakasiyana-siyana dzavanobatanidzwa.
- Howa mune chero chimiro.
- Sekondari yakaderera-mafuta nyama uye hove muto.
- Mbatatisi. Usati wabika, mbatatisi yakachekwa uye yakatemwa inokurudzirwa kumira kweinenge awa mumvura inotonhora.
- Mhando dzakasiyana nzungu.
- Ketchup (iyo isina shuga), adjika, vhiniga, zvinonhuwira zvakasiyana, soy muto, zvinonhuwira uye zvakafanana nemwaka.
Zvezvinwiwa, kana zvichidikanwa, pano neapo iwe uchikwanisa kutenga kofi ipapo pasina kuwedzera shuga nezvinotapira kwazviri.
Asi iyo isinganzwisisike kwete, zvakakodzera kutaura kune chikafu chakadai:
- Chero zvigadzirwa zvekudya zvinokurumidza.
- Zvigadzirwa zvekubheka zvinogadzirwa kubva kuhupfu hwekutanga uye zvinotapira zvinogadzirwa kubva mairi (makeke, makeke, crackers, mabhisikiti, nezvimwewo).
- Sofa yeupfu pasita.
- Chero zvigadzirwa zvine shuga, cocoa kana uchi, pamwe chete nezvigadzirwa izvi mune yavo yakachena fomu.
- Tsvuku yehuku nyama.
- Zvigadzirwa (itsvo, uropi, chiropa, mapapu).
- Chero nyama yakakora.
- Mafuta.
- Mafuta emhuka nemiriwo akaguta (kokonati nemafuta emichindwe, margarine, nyama yenguruve nemafuta ekubikisa).
Izvo zvinokwanisika kuomerera kune iyo lipid-ichideredza chikafu menyu yekuderedza uremu yakapihwa pazasi pasina kukuvadza kune hutano kwemwedzi mumwe chete. Kana iwe ukakwanirisa mhedzisiro yaunoda pakutanga, ingosiya zvinyoro zvishoma, zvishoma nezvishoma uchiwedzera zviri mukati mekori uye zvishoma nezvishoma kuunza zvimwe zvekudya zvine hutano. Zvirinani pakutanga, ita hushamwari nezviyereso, ive shuwa yekudzora huremu hwako.
Menyu inofungidzirwa yevhiki nevhiki yekudzora huremu pakudya-kunodzikisa kudya kunoiswa. Kana iwe ukaomerera kune chakadai chikafu kuchirapa zvinangwa, zvakakosha kunyora chikafu uchibatsirwa nachiremba wako.
Muvhuro
Chikudya chamangwanani: oatmeal mumvura (inenge 200 g yakagadzirira-yakagadzirwa); green unsweetened tea.
Snack: michero uye bheri saladhi (huwandu hwese - kusvika ku 250 g).
Zvokudya zvemasikati: pepper yakagadzirwa (100 g); 200 g mupunga usina chinhu uye muto weapuro (200 ml).
Kudya kwemasikati: chero muchero.
Kudya kwemanheru: kusvika pamamirimita mazana matatu emiriwo borscht.
Chipiri
Kudya kwemangwanani: saradhi yemiriwo nemiriwo, inosaswa nemafuta emuorivhi (chikamu uremu hunenge 250 g); kapu yeti nhema.
Snack: plums (3-4 pcs.) Kana imwe mazambiringa.
Zvokudya zvemasikati: nyama yehuku yakabikwa (100 g); buckwheat (200 g); girazi repichisi kana imwe muto wemichero.
Manheru masikati snack: ingangoita 30 g yemichero yakaomeswa.
Kudya kwemanheru: hove dzakaonda dzakabikwa (200 g) uye imwe isiri-starchy miriwo kana mashoma emaspuni esaradhi yemuriwo.
Chitatu
Kudya kwemangwanani: yakaderera-mafuta kottage chizi (200-250 g); kapu yeti kana kofi yemuchengeti.
Snack: chero muchero une green tii.
Kwekudya kwemasikati: yakaderera-mafuta miriwo muto uye akati wandei zvimedu zvezviyo chingwa.
Masikati snack: inenge 250 g yeGreek saladi.
Kudya kwemanheru: stewed isiri-starchy miriwo (kusvika 200 g); huwandu hwakaenzana hwemombe yakabikwa kana yakabikwa.
China
Kudya kwemangwanani: 200 mupunga wakabikwa mumvura; girazi remuto chero wemichero.
Snack: orenji; maviri akaonda crackers.
Kwekudya kwemasikati: 300 g yezvinomera borscht; kapu yetii nhema isina kutapira.
Masikati snack: gungwa (kusvika 200 g).
Kudya kwemanheru: 200 g oatmeal mumvura; girazi remuto chero wemichero.
Chishanu
Kudya kwemangwanani: chikamu chemapfunde porridge (150-200 g); green tea.
Snack: 2 tangerines; girazi remuto wako waunofarira.
Kwekudya kwemasikati: ndiro yeborscht ine nyama yemombe yakaonda; Nhema tii.
Masikati snack: michero uye bheri saradhi (200 g).
Kudya kwemanheru: 200-250 g yehove dzakabikwa.
Mugovera
Kudya kwemangwanani: kusvika ku200 g yeiyo yakabikwa buckwheat uye kapu yeti nhema.
Snack: gungwa; girazi remuto wako waunofarira.
Kwekudya kwemasikati: ndiro yemafuta mushroom ane mafuta mashoma; hove yakabikwa kana yakabikwa (kusvika ku150 g).
Manheru masikati snack: green apple; kapu yetii green.
Kudya kwemanheru: 200-250 g ye mbatatisi yakabikwa isina munyu; mashoma mashupuni esaradhi yemuriwo ane huwandu hwemiriwo.
Svondo
Kudya kwemangwanani: oatmeal pamusoro pemvura (200 g); chero tii kana kofi nhema.
Snack: 2 mapichisi; green tea.
Kwekudya kwemasikati: kabichi muto nehuku yefillet (inenge 300 ml).
Masikati masikati: girazi remafuta mashoma-kefir; chitsama chepi nzungu.
Kudya kwemanheru: stewed isiri-starchy miriwo (kusvika 200 g); girazi remuto chero upi usina shuga.
Contraindications yechikafu chinodzora lipid
- Izvo hazvigoneke kutevedzera kudya kwakadai kana iwe uchiziva kuti kune kushomeka kwecalcium mumuviri. Zviri nani kuti uzive nekufanoona nyanzvi inokwanisa.
- Zvakare, chikafu ichi hachina kukodzera pamberi pechimwe chirwere chisingaperi chisingaperi, chirwere cheshuga mellitus.
- Iwe haugone kudya zvakadaro kune avo vasati vasvika makore gumi nemasere, pamwe nevakadzi vane pamuviri uye vanoyamwisa. Vanaamai vadiki nevadiki vanongoda zvinhu zviri mumukaka uye zvigadzirwa zvemukaka wakaviriswa.
- Kune vamwe vanhu, kuteerera kune angangoita ekutanga masosi echikafu ichi kunongobatsira chete.
Zvakanakira chikafu chinodzora lipid
- Kusavapo kweiyo yakajairwa runyorwa runyorwa rwekupokana kunotsanangurwa, kunyanya, nekuti iyo yekudyara-yekudzikisa kudya haina nzara.
- Kudya kwakaringana uku, nemaitiro ane musoro, hakungogadzirise chimiro chako chete, asi kunobatsirawo hutano hwako.
- Kwemwedzi wehupenyu pairi, unogona kurasikirwa kusvika gumi makirogiramu. Bvumirana, uchipiwa kuti iwe unogona kudya zvakasiyana siyana zvine hutano chikafu uye usatambura nekunzwa kwedumbu risina chinhu, izvi zvakanaka.
- Kana zviri zvehutano, mukuwedzera kune akajairika eecholesterol, kurarama maererano nemisimboti yekudya-kunoderedza kudya kunovimbisa kurara nemanzwiro, simba, kunzwa kwekureruka kunofadza, kurongeka kwechido, uye kuwedzera kweropa.
Kukanganisa kwekudya-kunoderedza kudya
- Kudya kwakadaro hakuna kukodzera kune vanhu vari kutsvaga kudzikira uremu nekukurumidza. Asi rangarira kuti huremu hunosiya nekukurumidza hunogona kudzoka nekukurumidza. Saka zvakare fungisisa nezve kana zvakakodzera kuti utendeukire kune imwe mono dhayeti kuti ubatsirwe.
- Zvinogona kuve zvakaoma kugara pakudya-kunodzikisa chikafu kune vanhu vanofarira zvihwitsi. Mushure mezvose, pano, sezvaungaona, kunyangwe uchi nejamu hazvikurudzirwe, ndosaka chikafu chakadai chingave chisina kukodzera zino rinotapira.
- Zvakare, kunetsekana nekuomerera kuchikafu (ndiko kuti, kupwanya chikafu) kunogona kumuka mune vanhu avo, nekuda kwehurongwa hwavo hwakabatikana (semuenzaniso, nehurongwa hwebasa rakaomarara), vasingagone kudya kazhinji.
Kudzokorora kudya-kuderedza kudya
Kana iwe uchida kuramba uchirasikirwa nehuremu pane iyo lipid-yekudzikisa chikafu, iwe unogona zvakare kudzokera kune yakadaro menyu yekudya, wakamirira kumbomira kweinenge mwedzi, panguva iyo zvakare yakakosha kurarama zvinoenderana neakakosha masisitimu enzira uye kwete kupinza mune zvese zvinorema zvekudya zvakawandisa.