Bezholesterinovaya Diet: The menu maka izu

About cholesterol emerụ ahụ e dere ọtụtụ isiokwu, na ike ikwu banyere ya, ikekwe ọ bụla nke abụọ. Otú ọ dị, ọ bụ otú ahụ dị mfe? Gịnị bụ bezholesterinovaya nri? Gịnị oriri ike ga-eri?

Gịnị bụ cholesterol?

Cholesterol - bụ ihe organic compound, eke lipophilic mmanya, nke a na ẹdude ke cell membranes nke ihe niile dị ndụ ntule, kromegribov na prokaryotes.

Fọrọ nke nta 80% nke cholesterol na-amị ahụ n'onwe ya, mgbe ndị fọdụrụ 20% anyị na-enweta site na nri na ihe ọṅụṅụ. Maka akara ndị a 20% na-egosi bezholesterinovaya nri. Gịnị oriri ike ga-eri akpan akpan na ị, gwa dọkịta gị naanị.

The akụkọ ihe mere eme nke chọpụtara cholesterol

Na 1769 Pulete de la Salle, a French mmiri ọgwụ, bụ ike ike kewapụrụ gallstones oké ọcha umi nke nwere ọtụtụ ihe Njirimara nke abụba. Ya chọpụtara na ọ kpọrọ "ili wax." Na 1789, onye France ọzọ, a so na National Convention Antuan Fransua de Fourcroy natara umi ya dị ọcha ụdị. Ọ bụ naanị na 1815, e nwere a aha "cholesterol". Ọ wee na French organic mmiri ọgwụ Michel Chevreul, na ijikọta okwu "ńsí" ( "ulo") na okwu "abụba" ( "sterol"). Otú ọ dị, cholesterol abụghị abụba: na 1859 France ọzọ, Per Bertlo, gosiri na umi bụ nke klas nke alcohols, ya mere ebe ọ bụ na 1900 ọ bịara mara dị ka cholesterol. Na Russia, aha a na-arapara.

Gịnị mere anyị kwesịrị cholesterol?

Cholesterol dị oké mkpa maka ịrụ ọrụ nke ozu, otú họrọ bezholesterinovaya nri ghara kpamkpam ewepu ya na nri. Nke a na umi bụ ihe dị oké mkpa ụlọ ngọngọ n'ihi na e kere eke nke cell membranes. Cholesterol ma na-echebe cell Ọdịdị si intracellular ize ndụ mmetụta nke free oxygen radicals, ya mere site na ya ego na cell akpụkpọ ahụ bụ dabere ike na-adị ndụ, nakwa dị ka ike ya ma kwụsie ike.

Na-emepụta na steroid homonụ nke adrenal cortex na mmekọahụ homonụ na-mkpa cholesterol. Ọzọkwa, ọ dị mkpa maka metabolism na absorption nke vitamin A, E, D na K, n'ihi na mmepụta nke vitamin D na insulin ịnọgide na-enwe Akwara ụda ma ịnweta metabolism, ezi ịrụ ọrụ nke dịghịzi usoro. Enweghị cholesterol serotonin anabata dị na ụbụrụ, agaghị arụ ọrụ nke ọma.

Olee otú ize ndụ bụ cholesterol?

The World Health Organisation na-kwubiri na cholesterol - bụ otu n'ime ndị na-akpata nke atherosclerosis. N'ezie, mgbe ọ bụ ngafe nke n'ime mgbidi nke ọbara arịa na-guzobere mbadamba nkume ndị e na belata ha n'obosara ma, ya, belata throughput. A, ihe mgbu na-emeghasịkwa nke ịrụ ọrụ nke akụkụ ke atherosclerosis ime naanị mgbe ọbara arịa na-egbochi site abụọ n'ụzọ atọ ma ọ bụ karịa. Ọ na-ewelite a oké njọ iyi egwu, n'ihi na atherosclerosis bụ ihe ndabere nke ọtụtụ ọrịa nke obi usoro - ọrịa strok, myocardial infarction, ịrịa ọrịa obi, thrombosis, na ndị ọzọ. Ya mere, ọ bụrụ na dọkịta gị na-atụ aro a nri dị ka bezholesterinovaya nri ga-akwụ ụgwọ nlekuru anya na ndụmọdụ ya.

N'ihi nke enwekwu larịị nke cholesterol?

N'adịghị ka nkwenkwe, elu cholesterol etoju bụghị nanị na-akwalite nri na-edozi. N'ezie, ọ dị ezigbo mkpa ka họrọ ngwaahịa, n'ihi na ihe atụ, ka a ghara emegbu na jupụta abụba, nke na-hụrụ na-acha uhie uhie anụ, anụ ezi, soseji, pastries, ike chiiz na ọtụtụ ndị ọzọ na ngwaahịa. Na n'ihe ize ndụ bụ ndị na-ngafe arọ na àgwà ọjọọ, ala emega ahụ.

cholesterol-free nri

N'ihi ya, ihe bezholesterinovaya nri, ihe oriri na ị gaghị na-eri n'ihu ya? Nke a na-eri, mgbe onye na-agbahapụ ndị na oriri nke jupụta abụba, sịga na mmanya. Site na nnukwu, na e nweghị ike mgbochi na-eso a ole na ole iwu zuru ezu. Ọ na-achọsi ike ikpokọta a ọhụrụ nri na mmega - ọ ga na-amụba mmetụta.

Na-agaghi eri eri n'oge bezholesterinovoy nri?

Ya mere, ọ bụrụ na ị na-ahọrọ - bezholesterinovaya nri, ihe oriri gị ga-ewepụ gị nri?

Dị ka ekwuola, mkpa ka ị na-aṅụ na-erughị jupụta abụba. A na-agụnye ụmụ anụmanụ na abụba, dị ka ọtụtụ n'ime ha na-aki oyibo na nkwụ na mmanụ. Ọ kasị mma ịhọrọ ihe oriri mmanụ, karịsịa olive mmanụ, Otú ọ dị, na-ekwesịghị overused.

Bezholesterinovaya nri maka izu-enye gị ohere na-agụnye gị nri anụ. Mmasị e kwesịrị nnụnụ. Mgbe ụfọdụ, onye nwere ego, anụ nwa ehi, dabere beef na dabere nwa atụrụ, nke ukwuu adịkarịghị - dabere ezi. Na anụ ga-ebipụ abụba niile. site-ngwaahịa ga-ekwe n'aka menu, anụ na ngwaahịa, gụnyere sausages na-ese siga.

Mgbe elu etoju nke cholesterol ghara iri skwid na azụ àkwá - na a tuo, ị nwere ike iji ha a ugboro ole na ole n'afọ. Àkwá na-ekwe n'aka menu, ọ bụchaghị, kama ọ bụ ka mma inwe a izu nke karịa anọ iberibe. Ekpofu kwesịkwara na ude na utoojoo ude.

cholesterol larịị ke ọbara na-abawanye mgbe ọbara sugar larịị na-abawanye, ma n'ihi na mgbe bezholesterinovoy nri kwesịrị ịkwụsị eri na ato uto. The ban abatakwa mmanya - ma e wezụga, n'ihi na ihe atụ, a obere ego nke ọma red wine, kọfị, eke tii, caffeinated na carbonated-aba n'anya.

Gịnị ka m nwere na-eri mgbe bezholesterinovoy nri?

Ọ bụrụ na ị na-egosi bezholesterinovaya nri, gị na desktọọpụ menu ga-ebu iri ihe ụfọdụ.

Ka ihe atụ, ihe dị mkpa akụrụngwa bụ azụ. Karịsịa bara uru na ya mmanụ-ọgaranya, jupụta Omega-3 ọdụdụ asịd - ndagharị, tuna, okporoko, salmon, salmon. Site n'ụzọ, ọtụtụ nnyocha ndị ọkà mmụta sayensị egosiwo na Omega-3 ọdụdụ asịd nwere ike belata ihe ize ndụ nke ọrịa obi.

Mmiri ara ehi na ngwaahịa ga-ga-gụnyere na ihe oriri. Ị nwere ike ịpụ na mmiri ara ehi, yogot na obi cheese, na cheese, nakwa bred na ala-abụba indices.

Mgbe bezholesterinovoy nri akpọ ọrụ dị mkpa ọhụrụ mkpụrụ osisi na akwụkwọ nri nwere ike ịbụ ma ọhụrụ ma ọ bụ emeso ya na a di ntakiri ego nke abụba. The kwa ụbọchị kenyere kwesịrị dịkarịa ala 400 grams nke akwụkwọ nri na mkpụrụ osisi, dị ka nke ọma dị ka ụfọdụ legumes.

Site pasta akụkụ efere ka ga-ahọrọ, ma naanị site durum wheat. A efere nwekwara ike ịgbakwunye achịcha ntụ ọka wit.

Ọ bụ ihe dị mma maka ahụ ike mkpụrụ, nke nwere unsaturated ọdụdụ asịd. Kama swiiti i nwere ike iri mịrị amị mkpụrụ, ma kwere a di na nwunye nke iberibe kwa ụbọchị nke nwa ma ọ bụ mmezi black chocolate. Site na ọṅụṅụ họrọ beri mkpụrụ ọṅụṅụ, herbal teas, mkpụrụ ọṅụṅụ na uzvar.

Ọ bụrụ na ị bezholesterinovaya nri oriri ga-esiri, ofe ma ọ bụ steamed, ighe ha dị ka ekwesighi. N'ihi na a uto bụ iji tinye herbs, ma nnu ekwesịghị emegbu. Mgbe nri, ị mkpa ịchịkwa ego nke abụba.

Bezholesterinovaya nri: Menu

Na ntughari ka a ọhụrụ nri ga-enwe ọganihu ịga nhọrọ nke nri maka izu mbụ ka ikpeazụ oge enweghị na-aga agụụ na-agụ ma ọ bụ iri machibidoro iwu oriri. Ọ bụ ma e wezụga na bezholesterinovaya nri. Menu maka izu ebe a bụ nnọọ mfe, otú ị na-adịghị anya n'ihi na obere Efrata na-echekwa.

Tuesday:

Maka nri ụtụtụ, i nwere ike na-aṅụ otu iko mmiri ara ehi na-eri tost. Dị ka ìhè eji megharịa ọnụ kwesịrị ekwesị iberi eke marmalade.

Lunch kwesịrị iso nke salad, ọ bara uru ka ịgbakwunye sie azu.

N'ihi na nri abalị na-anabata na-eri pasta mere nke durum na ihe atụ, salmon ofe. A mara mma mgbakwunye bụ a salad nke tomato.

Thursday:

Nri ụtụtụ na-enye ohere maka a cup of kọfị, ma na-enweghị caffeine, rie a mpempe tost na ala-abụba cheese.

Na nri ehihie i nwere ike iri gwere poteto na anụ, steamed. Aṅụ otu iko ihe ọṅụṅụ nwere ike ijide n'aka na-sugar.

Nri abalị nwere ike mere na-adị mfe, n'ihi na ihe atụ, iji dozie a salad na-aṅụ na-adịghị ike tii.

Thursday:

Maka nri ụtụtụ, ị ga-eri ihe omelet na tost na a cup of green tii.

Lunch kwesịrị ịgụnye ofe akwụkwọ, mgbe ahụ, na-emeso onwe gị ka a sie beef na a iko ihe ọṅụṅụ.

N'ihi na nri abalị, ị nwere ike ịkwadebe a akwukwo nri salad na a iberi achịcha, mgbe ahụ, na-eri butere ugu na carrots.

Tuesday:

Karọt ihe ọṅụṅụ bụ zuru okè n'ihi na nri ụtụtụ, maka na njuputa ike tinye a tost.

Na nri ehihie i nwere ike iri a salad tomato, ụtọ ose na green eyịm, na-agbakwunye a uzuoku cutlets nke toki anụ.

Light nri abalị na-agụnye salad na tii.

Friday:

Maka nri ụtụtụ, otu onye nwere ike iji ala-abụba obi cheese na a iko citrus ihe ọṅụṅụ.

Lunch kwesịrị akwukwo nri ofe na ọkụkọ ara, sie ma ọ bụ steamed.

N'ihi na nri abalị, ị chọrọ ka naanị ọka na cob na salad.

Saturday:

Nri ụtụtụ nwere ike ọ bụla cereal, na-agbakwụnye na ọ a cup of decaffeinated kọfị.

Maka nri ehihie ị pụrụ ime ka a sie azụ, na dị ka a ihe ndozi iji ya salad.

Nri abalị ọzọ anaghị eri anụ: kwesịrị ịhọrọ osikapa agba aja aja na a efere nke salad.

Sunday:

Morning ga-amalite na a na-emekpa ihe nri ụtụtụ, esịnede nke ala-abụba yogot na a iko karọt ihe ọṅụṅụ.

N'ụdị ugu carrots ga-amagbu onwe nri abalị, ma ọ bụ ike tinye a mpempe sie azu.

N'ihi na nri abalị gị nwere ike kwadebe stuffed-ede ede na akwukwo nri salad.

Ezi ntụziaka na bezholesterinovoy nri

Mgbe ị na-eji ụdị nri dị ka a bezholesterinovaya nri Ezi ntụziaka, ị nwere ike ịhọrọ ihe karịrị mgbagwoju anya.

Ude nke zukini

4 servings of ofe ga-2 zukini (courgette ot) 2-3 poteto, obere eyịm, 1 liter mmiri, nwa ehi, 1-2 tablespoon nke ihe oriri na mmanụ, a tuo nke nnu.

Na a saucepan wụsa mmiri. Zukini saa, peeled, bee na-etinye na a pan, ịgbakwunye eyịm, mgbe ahụ, - poteto. Ite ga-emechi na esi nri karịrị-ajụ okpomọkụ ruo mgbe akwụkwọ nri na-ịrọ arọ, mgbe ahụ, a nta nnu na sook maka 5 nkeji. Mgbe ahụ, ọ dị mkpa iji wepụ pan, tinye ihe oriri na mmanụ na dobe ofe na a blender na tụgharịa ya n'ime a smoothie. Ijere na elu.

Bulgarian salad

4 akụkụ ụfọdụ nke salad mkpa iji 30 grams nke pine akụ, 250 g lettuce, 3 apụl, 200 g nke cheese, 2 tablespoons nke lemon na ihe ọṅụṅụ oroma, a kloovu nke garlic, 20 g nke green eyịm, 100 ml na-abụghị abụba bred, 2 ụtọ-ede ede.

Fir Mkpụrụ ọcha na ighe ke a pan na-enweghị mmanụ. N'oge a, na-asa letus epupụta na coarsely ezumike, apụl peeled, cored, fesa na lemon ihe ọṅụṅụ na bee n'ime cubes. Ose mkpa bee si osisi na bee n'ọnyá ya, cheese - cubes. Green eyịm chopped, anuahade, garlic na chesnokodavke. All mix, wụsa yogot na ihe ọṅụṅụ oroma.

Red azu, butere mkpụrụ

4 servings efere ga-800 g salmon fillets, 100 grams nke walnuts, ihe ọṅụṅụ nke onye lemon, otu tablespoon nke ihe oriri na mmanụ, sizinin nụrụ ụtọ (ọkacha mma na-enweghị nnu), 2-3 garlic cloves (nhọrọ).

Garlic gburu iji chesnokodavki na mix na lemon ihe ọṅụṅụ. Fillets dị mkpa iji jupụta na a ngwakọta nke ihe ọṅụṅụ na garlic, cover na ịrapara film na-ahapụ maka ihe dị ka ọkara otu awa. N'oge a ga-echi ya ọnụ n'ala walnuts, tinye ha ihe oriri na mmanụ na-esi ísì ụtọ, bido. Ihe ọṅụṅụ ga-drained si fillet, azu mpịakọta akụ na ime na a preheated 180 ogo oven maka 20 nkeji.

N'ihi bezholesterinovoy nri

Bezholesterinovaya nri nwere ike inyere ndị ahụ ka ndị ziri ezi ịrụ ọrụ nke akụkụ. Na kwesịrị ekwesị na achọghị nwere ike ịbụ a mma-emekarị: ahụ ike gị ga-mma, na-enweghị nchịkwa na mgbaàmà, ọ bụrụ na ha na e ji nwayọọ nwayọọ pụọ n'anya.