Chii chinogona uye hachigone kuva?
Zvokudya zvekudya zvepamusoro chekutsvairasi inofanira kunge yakaenzana zvakakwana sezvinobvira. Asi kutanga, zvose zvakakosha kuderedza mafuta kudya nechetatu, izvo zvinoreva kuti inguva yekuramba kana kurega kushandiswa kwezvokudya zvemhuka. Sora, mukisi, mukaka, cheese - izvi zvose zvinofanira kunge zvakaderera mumafuta zvakakwana kana kuti zvakasvibiswa zvachose. Butter inofanira kuiswa kunze, uye miorivhi inowedzera kudya kwako, sezvo inobatsira kuderedza huwandu hwecholesterol muropa.
Zvokudya zvehotera yakakura zvinosanganisira nyama yakagadzirwa, yakaonda. Iwe unotofanira kusiya nyama yenguruve uye chero mafuta, uye zvakanakisisa kuti uite panzvimbo iyo ne shiri (turkey). Kana iwe uchida mazai, ipai zvinoda mapuroteni, rega kahawa. Kana iwe usingawani chero zvinhu zvinokuvadza kunze kwekudya, dzidza kuti ungazvibatanidza zvakajeka sei nevamwe, uyewo unogadzirira nekugadzirira.
Chii chinokonzerwa nemenyu ye cholesterol?
Kana iwe uchida kuderedza huwandu hwecholesterol muropa, iwe unofanirwa kushandura kune zvekudya zvine utano, izvo zvichinyatsogadzirwa nezvikafu zvakabikwa uye zvakabikwa. Chaizvoizvo, zvose zvaunodya zvinofanira kuva zvisina kunaka. Mukuwedzera kune zvigadzirwa nezvikwereti zvakaderera zvechinhu ichi, zvakakosha kuisanganisira mukudya uye izvo zvinoita kuti zvigadzikane. Mune mutsara: mazambiringa, beet, dzungu, eggplant, avocado muzvigadzirwa uye dzakapedzwa fomu. Iwe unogona kuzviita juice, kubika, gorova, chero zvipi zvazvo zvichawedzera kubudirira kwekudya kwako.
Kudya mu high blood cholesterol
Usati waenda kunodya, chengetedza mupfungwa kuti iwe uchafanirwa kufunga nezvehuwandu hweprotini yemhuka inotangira iwe. Zvose nokuti muviri wedu unozvigadzirira 80% weklesterol, uye 20% inosara tinofanira kuwana kubva pakudya. Kana tikadya zvakawanda, tinowana dambudziko, kana zvishoma - chiropa chinotanga kuitakura. Somugumisiro, insulin yakawandisa inobudiswa, iyo inotungamirirawo kune kurwara. Kutaura zvazviri, ndicho chikonzero zvakakosha kutarisa chikafu chako uye kuchengetedza kukwana kwezvinhu zvose zvinodiwa.
Menyu ine cholesterol
Kana iwe ukawana kuti mamiriro emidziyo yako yeropa iri kuderera, iwe unofanirwa kutora chikafu chakanaka, chinotungamirirwa ku normalizing chimiro. Tinokupa iwe yakanakisisa yemenyu, iyo inotarisa izvo zvine cholesterol kuti uvandudze hutano hwako.
Kudya necholesterol. Sample menyu kwemazuva mashanu.
Zuva Rimwe
- Kwekudya chamangwanani, unogona kudya zvingwa zviviri zvechizi uye kunwa jisi rearangi. Zvichida juice inobva yatomwa.
- Chechipiri chekudya chamangwanani, gadzira saradi yemiriwo.
- Kwokudya kwemasikati, pepper inotapira yakakwana, iyo inogona kuputirwa nehuku uye mupunga.
- Pakati pepakati-mangwanani mangwanani, idya zvimedu zvingwa zvechingwa zvinowanzova zviyo zvezviyo mukambani nekacheka e-fat-fat cheese. Iwe unogona kuwedzera izvi zvose neapuro imwe.
- Kwekudya kwemanheru, kubika muto wezvinomera. Iwe unogona kuwedzera imwe spoonful ye-low-fat fat sour cream kwairi.
Zuva repiri
- Zviri nani kutanga zuva nemashizha yemiriwo.
- Kwekudya kwechipiri kwekudya kwemafuro, idya imwe mizinga yakakura.
- Kwemasikati, kubika magiramu 150 ebhekoni uye mupunga muduku.
- Zviri nani kuzvizadza ne-low-fat cottage cheese.
- Kwekudya kwema-gramu 170 e-curd casserole yakakwana.
Zuva rechitatu
- Chikudya chamangwanani - omelet kubva mazai maviri
- Chipiri chekudya chamangwanani ishadhi yemiriwo uye mapundu maviri echingwa nejamu. Chingwa chiri nani kutora-zviyo.
- Zvokudya - muto wemiriwo uye saladi yemiriwo ne brynza.
- Nyoka - oatmeal kana muesli ine maonda, inofanira kunge yakasikwa yogurt.
- Kudya - hove yakabikwa kana kubikwa.
Zuva rechina
- Kwekudya chamangwanani, gadzira mushonga unobatsira wehute nekungu.
- Chipiri chekudya chamangwanani chinofanira kunge chiri nyore, saka inwa girasi rekufir.
- Kwekudya kwemanheru, idya pilaf nekuku uye miriwo, uye uite kuti ive nemashizha emiriwo.
- Rimwe bhanana inokwana hovha.
- Kudya kwaita kuti zvive nyore, asi zvinogutsa. Gadzirai miriwo yakagadzirwa.
Zuva rechishanu
- Ita zvokudya zvekudya pamwe neproteiniti yekudya - pasi-mafuta-mafuta cottage cheese nemukisi wakamukira. Uyewo unwa machena machena.
- Nokuda kwekudya kwechipiri, kudya michero - apuro kana persimmon, ichava sarudzo yakanakisisa.
- Kwemasikati, kubika mishonga yemashizha nechesi, uye chechipiri idye chimedu chebiya yakabikwa kana yakabikwa.
- Iyo yakanakisisa saladi ishadhi yemiriwo.
- Kwekudya kwemanheru, kubika pasita uye nguva yavo ne cheese uye huku.