Bezholesterinovaya Diet: The Muterere kuti vhiki

About remafuta akawandisa kukuvadza muviri akanyorwa nyaya dzisingaverengeki, uye anogona kutaura nezvazvo, zvichida yechipiri ose. Zvisinei, chaizvoizvo nyore? Chii bezholesterinovaya zvokudya? Ndezvipi zvekudya zvinogona kudyiwa?

Chii remafuta akawandisa?

Remafuta akawandisa - chinhu Organic remubatanidzwa dzinongoitika lipophilic doro, izvo zviri muchitokisi membranes zvose zvipenyu, kromegribov uye prokaryotes.

Vanenge 80% of remafuta akawandisa anobereka muviri pachawo, apo dzasara 20% isu tiwane zvokudya uye zvokunwa. Nokuti kutonga izvi 20% anoratidzwa bezholesterinovaya zvokudya. Ndezvipi zvekudya zvinogona kudyiwa zvikurukuru kwauri, udza chiremba wako chete.

Nhoroondo kuwanikwa remafuta akawandisa

Muna 1769 Pulete the Salle, mumwe kemisiti French, akakwanisa kuti kure matombo omunduru gobvu chena fuma ine zvivako zvakawanda kwemafuta. Ake Zvakawanikwa akadana "guva wakisi." Muna 1789, mumwe murume wokuFrance, nhengo National Convention Antuan Fransua of Fourcroy, vakagamuchira fuma zvayo yakachena chimiro. Yakanga chete muna 1815 pakava zita "remafuta akawandisa". Yakamera pamwe French makemikari kemisiti Michel Chevreul, tichibatanidza shoko "nduru" ( "horo") neshoko "mafuta" ( "sterol"). Zvisinei, remafuta akawandisa hakusi mafuta: muna 1859 mumwe murume wokuFrance, Per Bertlo, akaratidza kuti chinowanikwa mukirasi alcohols, saka kubvira 1900 zvakazivikanwa sezvo remafuta akawandisa. MuRussia, zita iri haana kuramba.

Nei tichifanira remafuta akawandisa?

Remafuta akawandisa kunokosha kuti kushanda kwemuviri, saka akasarudza bezholesterinovaya Kudya haafaniri zvachose pachinodiwa kubva zvokudya. fuma iyi kunokosha chivakwa chinogona pakusika muchitokisi membranes. Remafuta akawandisa uye anodzivirira sero mamiriro kubva intracellular ngozi kunoita vakasununguka okisijeni radicals, saka nokuda mari yayo muchitokisi Kamudzira kunobva kukwanisa kurarama, uyewo simba raro uye isimbe.

Kuti pave steroid mahormone ari adrenal cortex uye zvepabonde mahormone vanodawo remafuta akawandisa. Uyezve, zvakakodzera kuti muviri uye Absorção de Água mavhitamini A, E, D uye K, nokuti kugadzirwa vhitamini D uye jekiseni kuramba tsandanyama matauriro uye chicherwa muviri, kuti kushanda zvirwere zvakanaka. Pasina remafuta akawandisa kweserotonin receptors iri muuropi, angarega kushanda zvakanaka.

How ngozi ndiyo remafuta akawandisa?

The World Health Organization chinoguma kuti remafuta akawandisa - mumwe zvezvinokonzera atherosclerosis. Zvechokwadi, kana zviri zvinopfuura yomukati madziro midziyo ropa vakaumba plaques kuti kuderedza dhayamita kwavo uye, naizvozvovo, kuderedza throughput. Kazhinji, kurwadziwa uye nokuvhiringidzirwa kushanda nhengo mu atherosclerosis kuitika chete kana midziyo ropa vari nemutemo-zvikamu zviviri muzvitatu kana kupfuura. Dzakunokonzera nengozi, nokuti atherosclerosis ndiyo hwaro nezvirwere zvakawanda kumwoyo - sitiroko, myocardial infarction, nechirwere chemwoyo, thrombosis, uye vamwe. Naizvozvo, kana chiremba wako akataura zvokudya akafanana bezholesterinovaya Kudya vanofanira kubhadhara kunyatsomuteerera mazano ake.

Nekuti izvo anowedzera padanho remafuta akawandisa?

Kusiyana nezvinofungwa nevakawanda, matunhu remafuta akawandisa yomuropa kwete chete kunoita muviri. Chokwadi, zvinokosha chaizvo kuti kusarudza zvigadzirwa Somuenzaniso, harifaniri kukanganisirwa zvine mafuta, iyo inowanikwa tsvuku nyama, bhekoni, soseji, pastries, dzakaoma chizi uye nezvimwe zvakawanda. Pangozi muri vanhu vane zvakawandisa uremu uye tsika dzakaipa, pasi kurovedza muviri.

remafuta akawandisa-isina kudya

Saka chii bezholesterinovaya zvokudya, chii zvokudya haugoni kudya pamberi naye? Kudya uku, kana munhu anosiya mashoko kudyiwa zvine mafuta, fodya uye doro. Kazhinji, hakuna kuzviomesera kurambidzwa kutevedzera mitemo shoma zvakakwana. Zviri chinodiwa chokubatanidza zvokudya chitsva muviri - zvichaita chete kuwedzera kushanda.

Asingabviri kudyiwa panguva bezholesterinovoy zvokudya?

Saka, kana paunosarudza - bezholesterinovaya zvokudya, chii zvokudya unofanira kubvisa kubva zvaunodya?

Sezvambotaurwa, unofanira kudya zvishoma nomuti kwemafuta. Izvi zvinosanganisira mafuta mhuka, sezvo vazhinji vavo vari yemikokonati uye mafuta emichindwe. Zvakanakisisa Zvisinei kusarudza miriwo mafuta, kunyanya mafuta omuorivhi,, uye hakufaniri zvisiri izvo.

Bezholesterinovaya Kudya kwevhiki unokubvumira kusanganisira kudya kwenyu nyama. Sarudzo inofanira kupiwa shiri. Dzimwe nguva munhu anogona kutenga veal, wakawondereiko kudai nyama uye gwayana rakaonda, zvikuru kashoma - dzakaonda nyama yenguruve. With nyama inofanira kubviswa ose mafuta. ne-zvigadzirwa zvinofanira risingabatanidzwi Muterere, nyama zvigadzirwa, kusanganisira Sausages uye vaiputa.

Kana akakwidziridzwa kwevari remafuta akawandisa haafaniri kudya Squid uye hove mazai - mune kwekushinywa, unogona kushandisa navo nguva shoma pagore. Mazai havachafaniri kubva Muterere, kwete hazvo, asi zviri zvichiri nani kuva vhiki asina kupfuura mana zvidimbu. Marara kunofanirawo pamusoro dzemauto uye yakashapa cream.

remafuta akawandisa pamwero muropa kunowedzera apo ropa shuga pamwero kunowandawo; asi nekuti kana bezholesterinovoy Kudya vanofanira kurega kudya zvihwitsi. The kurambidzwa anopinda doro - kunze Somuenzaniso, shoma zvakanaka waini tsvuku, kofi, dzinongoitika tii, caffeinated uye carbonated zvinodhaka.

Ndingadzidzei kudya kana bezholesterinovoy zvokudya?

Kana ukaratidza bezholesterinovaya zvokudya, wako pakombiyuta Muterere anofanira ane zvimwe zvokudya.

Somuenzaniso, unokosha zvinoriumba ndiyo hove. Chaizvo ayo mafuta-vapfumi, zvine Omega-3 mafuta acids - seflounder, Tuna, cod, Sarimoni, Sarimoni. Zviya, masayendisiti akawanda tsvakurudzo vakaratidza kuti Omega-3 mafuta acids kunogona kuderedza mukana zvemwoyo chirwere.

Dairy zvigadzirwa kunofanirawo ubatanidzwe zvokudya. Unogona vasarudze kuti mukaka, yogati uye koteji chizi, nechizi, uye yogati pamwe yakaderera-mafuta indices.

Kana bezholesterinovoy Kudya basa rinokosha michero nemiriwo kunogonawo kuva manyoro kana kubatwa shomanana mafuta. The daily govera inofanira kuva magiramu anenge 400 nemiriwo nemichero, uyewo dzimwe bhinzi.

Kubva Pasta divi ndiro kuti akasarudzwa, asi chete kubva durum gorosi. A dhishi kunogonawo kuwedzera chingwa chinobva hwakatsetseka negorosi.

Zviri chaizvo zvakanaka utano nzungu, ane unsaturated mafuta acids. Pane zvihwitsi iwe vanogona kudya yaoma michero, asi akabvumira vaviri zvidimbu por zuva vatema kana mamwe dema chokoreti. Kubva zvinwiwa kusarudza bheri muchero kunwa mishonga teas, zvinwiwa zvibereko uye uzvar.

Kana iwe bezholesterinovaya Kudya zvokudya zvinofanira yakabikwa, zvakabikwa kana steamed, furaya pavo zvisingadiwi. Nokuti kunaka zvakakwana kuwedzera miriwo, asi munyu harifaniri kushungurudzwa. Kana kubika, unofanira kudzora uwandu mafuta.

Bezholesterinovaya Zvokudya: Menu

In yezwi kudya itsva inofanira kukura kupinda kusarudzwa zvokudya vhiki yokutanga kuna yokupedzisira haana kuenda nzara kana kudya zvokudya hakubvumidzwi. Hapana Kunze uye bezholesterinovaya zvokudya. Menu nokuti vhiki pano iri nyore, saka haufaniri kutarisa kuti zvisingawanzoitiki zvokubikisa muzvitoro.

Chipiri:

Mangwanani unogona kunwa girazi mukaka uye kudya tositi. Somunhu chiedza dhizeti wakakodzera bande dzinongoitika marmalade.

Lunch kunofanira Salad, zvinobatsira kuwedzera bandauko hove.

Nokuti chisvusvuro chinogamuchirika vanodya Pasta zvakaitwa durum uye, somuenzaniso, Sarimoni nyemba. A zvakanaka Kuwedzera chinhu Salad kuti domatisi.

China:

Breakfast rinobvumira kofi, asi pasina caffeine, uye kudya chimedu tositi chete yakaderera-mafuta chizi.

At kwemasikati unogona kudya mashed mbatatisi nyama, steamed. Inwa girazi muto anogona kuva nechokwadi kuti shuga.

Dinner kunogona kuitwa nyore Somuenzaniso, agadzire Salad nokunwa simba tii.

China:

Mangwanani, unofanira kudya chinhu omelet pamwe tositi nekapu girini tii.

Lunch kunofanira kusanganisira miriwo muto, ipapo kubata pachako kuti yakabikwa nyama uye girazi muto.

Nokuti kuzodya, unogona kugadzira romuriwo Salad ane bande chingwa, ipapo kudya zvakabikwa nhanga uye makerotsi.

Chipiri:

Carrot muto akakwana mangwanani, kuti kuzara anogona kuwedzera tositi.

At kwemasikati unogona kudya Salad pakati madomasi, chinonhuwira mhiripiri uye mitema hanyanisi, achiwedzera chiutsi cutlets kweTurkey nyama.

Light chisvusvuro kunosanganisira Salad uye tii.

Chishanu:

Mangwanani, mumwe anogona kushandisa yakaderera-mafuta yokurenda chizi uye girazi maranjisi muto.

Lunch chinofanira miriwo muto uye huku zamu, yakabikwa kana steamed.

Nokuti kudya, unofanira tikadzivisa zviyo iri pamuguri uye saradhi.

Mugovera:

Breakfast anogona kuva chero bota, achiwedzera kuti payo mukombe decaffeinated kofi.

Zvekudya unogona kugadzira yakabikwa hove, uye somunhu Garnish kushandisa saradhi.

Dinner zvakare miriwo: vanofanira kusarudza black mupunga uye bwendefa saradhi.

Svondo:

Morning anofanira kutanga retafura kudya, zvinosanganisira yogati yakaderera-mafuta uye girazi twakadai muto.

Baked nhanga pamwe makerotsi achava nezvokudya zvinoshamisa, uye zvinokwanisika kuti kuwedzera chimedu yakabikwa hove.

Nokuti chisvusvuro unogona kugadzira stuffed pepper uye muriwo Salad.

Recipes vane bezholesterinovoy Kudya

Kana iwe vajaire ichi mhando zvataidya sechinhu bezholesterinovaya kudya Recipes, unogona kusarudza kupfuura kuoma.

Dzemauto zucchini

4 huwandu kuti muto vanofanira kutora 2 zucchini (courgette kwakajairika) 2-3 mbatatisi, hanyanisi duku, 1 fő mvura, mashizha, 1-2 spoon mafuta muriwo, kwekushinywa munyu.

Mune saucepan kudururira mvura. Zucchini kushambidzwa, akasvuura, akagura uye akaisa mugango, achiwedzera hanyanisi, ipapo - mbatatisi. Pot inofanira kuvharwa tobika svikiro kupisa kusvikira muriwo vari kurigamuchira ipapo zvishoma munyu uye soka kwemaminitsi 5. Zvino zvakafanira kuti kubvisa pani, wedzera mafuta muriwo udonhedze mumuto ari blender uye akashandura ndokuita smoothie. Shumirai pamwe hanyanisi.

Bulgarian saradhi

To 4 zvikamu Salad vanofanira kutora 30 magiramu pamusoro vanoondoroka nzungu, 250 d lettuce, 3 maapuro, 200 g chizi, 2 spoon kuti ndimu uye orenji muto, mumwe clove pamusoro gariki, 20 g mitema hanyanisi, 100 ml asiri mafuta yogati, 2 inotapira pepper.

Pine Nuts kuchenesa uye furaya mugango pasina mafuta. Panguva ino, kusuka lettuce mashizha uye coarsely kwemasikati, maapuro akasvuura, cored, arisase ndimu muto uye racherwa cubes. Pepper vanofanira richivezwa mbeu uye akacheka ake kurohwa, chizi - cubes. Green hanyanisi wakatemerwa, anodzvinyirirwa negariki mu chesnokodavke. kunovhengana All, dira yogati uye orenji muto.

Red hove, zvakabikwa nzungu

4 huwandu ndiro vanofanira kutora 800 d Sarimoni pemidengerero, 100 magiramu pamusoro fruit, muto imwe ndimu, mumwe spoon yemafuta muriwo, omesa kuravidza (kunyanya pasina munyu), 2-3 negariki clove (optional).

Garlic yakapwanyika kushandisa chesnokodavki uye kuwadzana ndimu muto. Pemidengerero zvakafanira kuti kuzadza nemuvhenganiswa muto uye gariki, chifukidziro pamwe namatirai firimu uye siya kweinenge hafu yeawa. Panguva ino inofanira yakapwanyika fruit, wedzera kwavari mafuta muriwo nezvinonhuhwira, kurunga. Muto inofanira vakapedzwa kubva pakuyera, hove rugwaro rwakapetwa nzungu uye bheka mune preheated 180 dhigirii muovheni kwemaminitsi 20.

Result bezholesterinovoy Kudya

Bezholesterinovaya Kudya kunogona kubatsira muviri kumisa akarurama kushanda nadzo. Zvakakodzera kudya zvinenge zvataurwa Anogona kutokurudzira kuitika: utano hwako kuchavandudzika, uye pathological zviratidzo, kana ivo vave zvishoma nezvishoma kutsakatika.