Bezholesterinovaya Zakudya: The menyu mlungu

Za mafuta zoipa thupi olembedwa nkhani zambirimbiri, ndipo mukhoza kulankhula za izo, mwina iliyonse chachiwiri. Komabe, kodi mophweka? Kodi bezholesterinovaya zakudya? Kodi zakudya akhoza kudya?

mafuta ndi chiyani?

Mafuta - ndi pawiri organic, zachilengedwe lipophilic mowa, amene ali nembanemba selo zonse zamoyo, kromegribov ndi prokaryotes.

Pafupifupi 80% ya mafuta limapanga thupi lenilenilo, pamene otsala 20% timapeza chakudya ndi chakumwa. Ulamuliro wa awa 20% kukuonetsedwa bezholesterinovaya zakudya. Kodi zakudya akhoza kudyedwa makamaka kwa inu, auzeni adokotala okha.

Mbiri ya Kupezeka kwa mafuta m'thupi

Mu 1769 Pulete de A La Salle, ndi French sayansi, anali wokhoza olekanitsidwa gallstones wandiweyani woyera mankhwala kuti ali katundu ambiri a mafuta. Kupezeka wake anaitana "manda phula." Mu 1789, wina wa ku France, membala wa National Convention Antuan Fransua de A Fourcroy, analandira thunthu mu maonekedwe ake angwiro. Izo zinali kokha mu 1815 panali dzina "mafuta m'thupi". Iwo anabwera ndi French sayansi organic Michel Chevreul, kaphatikizidwe mawu "ndulu" ( "holo") ndi mawu akuti "mafuta" ( "sterol"). Komabe, mafuta si mafuta: mu 1859 winanso wa ku France, Per Bertlo, zinatsimikizira kuti thunthu wa gulu la alcohols Choncho kuyambira 1900 kuti anatchedwa mafuta. Mu Russia, dzina ili sanakakhale.

N'chifukwa chiyani tiyenera mafuta?

Mafuta n'kofunika kuti lidzigwira ntchito za thupi, kotero anasankha bezholesterinovaya zakudya sayenera kwathunthu kukusalani izo kwa chakudya. mankhwala n'chofunika nyumba chipika kwa chilengedwe cha nembanemba selo. Mafuta ndi kuteteza dongosolo foni kuchokera zotsatira okhudza maselo ambiri oopsa kwa ufulu ankafuna kusintha zinthu mopitirira mpweya, choncho kuchuluka kwake mu selo nembanemba ndi luso yozungulira kupulumuka, komanso mphamvu yake ndi kukhazikika.

Kutulutsa mahomoni steroid wa kotekisi adrenal ndi mahomoni kugonana amafunika mafuta. Komanso, m'pofunika kuti kagayidwe ndi mayamwidwe a mavitamini A, E, D ndi K, kwa kupanga vitamini D ndi insulin kukhalabe minofu kamvekedwe ndipo thupi mchere, kuti uziyenda bwino za chitetezo cha m'thupi. Popanda mafuta m'thupi serotonin zolandilira opezeka ku ubongo, silingayende bwino.

Koopsa ndi mafuta?

The World Health Organization wapangana kuti mafuta - ndi chimodzi mwa zifukwa zimene zimachititsa atherosclerosis. Inde, pamene mawu owonjezera makoma mkati Mitsempha anapanga mipukutuyi kuti kuchepetsa awiri awo ndi moyenera, kuchepetsa matulukidwe. Childs, ululu ndi kusokonezeka kwa ntchito kwa ziwalo mu atherosclerosis kudzachitika pokhapo pamene Mitsempha watsekedwa ndi kulandilidwa ndi mphambu ziwili kapena zambiri. Iwo n'loopsa kwambiri, chifukwa atherosclerosis ndi maziko a matenda ambiri a dongosolo mtima - sitiroko, m'mnyewa wamtima infarction, matenda a mitima, thrombosis, ndi ena. Choncho, ngati dokotala anu analimbikitsa zakudya monga bezholesterinovaya zakudya ayenera kusamalitsa uphungu wake.

Chifukwa cha amene kumawonjezera mlingo wa mafuta m'thupi?

Mosiyana ndi zimene ambiri amakhulupirira, kofunikira kwambiri mafuta osati amalimbikitsa kadyedwe. Kumene, ndikofunika kusankha mankhwala Mwachitsanzo, sayenera nkhanza mu ano zimalimbikitsa mafuta, zimene zimapezeka mu nyama wofiira, nyama yankhumba, masoseji, mitanda, tchizi mwakhama ndi mankhwala ena ambiri. Pachiopsezo anthu ndi kulemera owonjezera ndi zizolowezi zoipa, otsika zolimbitsa thupi.

mafuta-free zakudya

Chotero kodi ndi bezholesterinovaya zakudya, zakudya simungathe kudya kutsogolo kwake? zakudya izi, pamene munthu akasiya kumwa ano zimalimbikitsa mafuta, fodya ndi mowa. Mokulira palibe zoletsa okhwima kutsatira malamulo ochepa zokwanira. Ndi zofunika kuphatikiza zakudya zatsopano ndi masewera olimbitsa - zingakutetezeni kokha kuonjezera zotsatira.

Kuti sangadye pa zakudya bezholesterinovoy?

Choncho, ngati wanu kusankha - bezholesterinovaya zakudya, zakudya muyenera kuthetsa zakudya wanu?

Monga tanenera kale, muyenera kudya mafuta zochepa zimalimbikitsa. Zikuphatikizapo nyama mafuta, monga ambiri a iwo mu kokonati ndi mafuta kanjedza. Ndi bwino kusankha masamba mafuta, makamaka mafuta Komabe, ndipo sayenera ameneŵa amagwiritsidwa ntchito.

Bezholesterinovaya kudya sabata limakupatsani monga chakudya chanu nyama. Zokonda ayenera kuperekedwa mbalame. Nthawi zina munthu angakwanitse nyama yamwana wang'ombe, Taphunzira ng'ombe ndi Taphunzira nkhosa, kawirikawiri - Taphunzira nkhumba. Ndi nyama ayenera kudula mafuta onse. ndi-mankhwala Tisawasale menyu, mankhwala nyama, kuphatikizapo sausages ndi kusuta.

Pamene anakwezedwa kuchuluka kwa mafuta m'thupi asadye nyama ndi nsomba mazira - mu uzitsine, mungathe kugwiritsa ntchito iwo kangapo pa chaka. Mazira amachotsedwa menyu, sikuti, koma ndi bwino kukhala ndi mlungu anayi zidutswa. Zinyalala ayenera kukhala pa kirimu ndi wowawasa kirimu.

mafuta mlingo mu ukuwonjezeka magazi pamene magazi shuga mlingo ukuwonjezeka, koma chifukwa pamene bezholesterinovoy zakudya ayenera kusiya kudya maswiti. Chiletso akulowa mowa - pokhapokha mwa chitsanzo, pang'ono vinyo wabwino wofiira, khofi, tiyi zachilengedwe, caffeinated ndi zakumwa enaake.

Kodi Ine kudya pamene bezholesterinovoy zakudya?

Mukakhala bezholesterinovaya zakudya, kompyuta menyu anu ayenera muli zakudya zina.

Mwachitsanzo, chigawo n'kofunika nsomba. Makamaka zothandiza ali ake mafuta kulemera, zimalimbikitsa Omega-3 mafuta zidulo - fulonda, nsomba, m'nyanja zikuluzikulu, nsomba, nsomba. Mwa njira, ambiri kufufuza asayansi asonyeza kuti Omega-3 mafuta zidulo akhoza kuchepetsa kufala kwa matenda a mtima.

mkaka ayeneranso m'gulu chakudya. Mukhoza kusankha kuti mkaka, yogurt ndi kanyumba tchizi, ndi tchizi, ndi yogurt ndi akalozera otsika-mafuta.

Pamene bezholesterinovoy zakudya mbali yofunika zipatso ndi ndiwo zamasamba akhoza kukhala mwina atsopano kapena kuti kuonedwa ndi kuchuluka kochepa mafuta. The chakudya idzikhala magalamu osachepera 400 masamba ndi zipatso, komanso ena nyemba.

Kuyambira mbale pasitala mbali kusankhidwa, koma kwa durum tirigu. mbale atha kuwonjezera mkate ndi ufa wa tiligu.

Ndi zabwino kwambiri kwa mtedza thanzi, amene ali unsaturated mafuta zidulo. M'malo maswiti mungathe kudya zipatso zouma koma analola angapo zidutswa patsiku la wakuda kapena owonjezera wakuda chokoleti. Ku zakumwa kusankha mabulosi zipatso zakumwa, teas azitsamba, zakumwa zipatso ndi uzvar.

Ngati inu bezholesterinovaya zakudya zakudya ayenera yophika, mphodza kapena steamed, mwachangu iwo monga osafunika. Pakuti kukoma yokwanira kuwonjezera zitsamba, koma mchere sayenera nkhanza. Pamene kuphika, muyenera kuchepetsa kuchuluka kwa mafuta.

Bezholesterinovaya zakudya: Menyu

Mu kusintha zakudya latsopano afike nawo kusankha kudya sabata loyamba kwa mphindi yotsiriza analibe njala kapena kudya zakudya zoletsedwa. Ndi nazonso ndi bezholesterinovaya zakudya. Menyu mlungu pano ndi wosavuta, kotero mulibe kuyang'ana zosakaniza osowa m'masitolo.

Lachiwiri:

Kadzutsa mukhoza kumwa chikho cha mkaka ndi kudya mkate. Monga kuwala mchere koyenera kagawo zachilengedwe marmalade.

Chakudya ayenera zigwirizana wa saladi, m'pofunika kuwonjezera nsomba yophika.

Chakudya chovomerezeka kudya pasitala zopangidwa durum ndi Mwachitsanzo, nsomba mphodza. A Kuwonjezera zabwino ndi saladi wa phwetekere.

Lachinayi:

Kadzutsa limalola khofi, koma popanda tiyi kapena khofi, ndi kudya chidutswa cha mkate ndi tchizi otsika-mafuta.

Pa nkhomaliro mungathe kudya mbatata yosenda ndi nyama, steamed. Imwani kapu ya madzi otsimikiza kuti shuga.

Chakudya zikhoza kuchitika mosavuta Mwachitsanzo, kukonzekera saladi ndi kumwa tiyi ofooka.

Lachinayi:

Kadzutsa, muyenera kudya ndi omelet ndi mkate ndi chikho cha tiyi.

Nkhomaliro pazikhalanso masamba msuzi, ndiye kuchitira nokha ndi ng'ombe yophika ndi kapu ya madzi.

Chakudya, mukhoza kukonzekera masamba saladi ndi kagawo mkate, ndiye kudya dzungu wophikidwa ndi kaloti.

Lachiwiri:

Karoti madzi ndi wangwiro kadzutsa, chifukwa chidzalo mukhoza kuwonjezera mkate.

Pa nkhomaliro mungathe kudya saladi wa tomato, tsabola lokoma ndi anyezi wobiriwira, kuwonjezera cutlets ndi nthunzi nyama Turkey.

Kuwala chakudya kumaphatikizapo saladi ndi tiyi.

Lachisanu:

Kadzutsa, munthu akhoza kugwiritsa ntchito otsika-mafuta kanyumba tchizi ndi kapu ya madzi zipatso.

Chakudya ayenera kukhala masamba msuzi ndi nkhuku m'mawere yophika kapena steamed.

Chakudya, muyenera kuchepetsa chimanga pa chisononkho ndi saladi.

Loweruka:

Kadzutsa kungakhale monga chimanga aliyense, kuwonjezerako khofi decaffeinated.

Nkhomaliro mukhoza kupanga nsomba yophika, ndipo monga zokongoletsa ndi ntchito saladi ake.

Chakudya kachiwiri zamasamba: asankhe mpunga zofiirira ndi mbale wa saladi.

Sunday:

Morning ayenera kuyamba ndi Zodzigawira kadzutsa, wopangidwa mwa otsika-mafuta yogurt ndi kapu ya madzi karoti.

Wophikidwa dzungu ndi kaloti adzakhala chakudya zodabwitsa, ndipo n'zotheka kuwonjezera chidutswa cha nsomba yophika.

Chakudya inu angathe kukonzekera tsabola modzaza ndi masamba saladi.

Maphikidwe ndi bezholesterinovoy zakudya

Pamene inu azolowere mtundu wa zakudya monga maphikidwe bezholesterinovaya zakudya, mukhoza kusankha kuposa zovuta.

Kirimu wa zukini

4 servings supu ayenera kutenga 2 zukini (courgette ochiritsira) mbatata 2-3, anyezi ang'onoang'ono, 1 lita imodzi ya madzi, masamba, 1-2 supuni ya masamba mafuta, ndi uzitsine mchere.

Mu saucepan kutsanulira madzi. Zukini kuchapa katungulume, kudula ndi kuika mu poto, kuwonjezera anyezi, ndiye - mbatata. Mphika ayenera kutsekedwa ndi kuphika pa moto sing'anga mpaka masamba ndi anapembedza, ndiye mchere ndi zilowerere kwa mphindi 5. Ndiye m'pofunika kuchotsa poto, kuwonjezera mafuta masamba ndi kusiya msuzi mu blender ndi akutembenukira ku smoothie a. Kutumikira ndi amadyera.

Chibugariya saladi

Mbali 4 a saladi kuchitapo magalamu 30 a mtedza paini, 250 ga letesi, 3 maapulo, 200 ga tchizi, supuni 2 mandimu ndi lalanje madzi, garlic wamuwisi, 20 ga anyezi wobiriwira, 100 ml sanali mafuta yogurt, 2 lokoma tsabola.

Pine mtedza kuyeretsa ndi mwachangu mu poto popanda mafuta. Panthawi imeneyi, kusamba masamba letesi ndi coarsely yopuma, maapulo katungulume, cored, kuwaza ndi mandimu ndi kusema cubes. Pepper ayenera unadulidwa mbewu ndi kudula mikwingwirima yake, tchizi - cubes. Green anyezi akanadulidwa, wosweka adyo mu chesnokodavke. Onse Kusakaniza, kutsanulira yogurt ndi madzi lalanje.

Red nsomba, mtedza anaphika

4 servings mbale ayenera kutenga 800 ga fillets nsomba magalamu 100 walnuts, madzi a mandimu mmodzi, supuni imodzi ya masamba mafuta, zokometsera kulawa (makamaka popanda mchere), 2-3 adyo cloves (ngati mukufuna).

Wosweka adyo ntchito chesnokodavki ndi kusakaniza ndi mandimu. Fillets m'pofunika kudzaza ndi chisakanizo cha madzi ndi adyo, pachikuto ndi kum'mamatira filimu ndi kusiya kwa theka la ola. Panthawi imeneyi ayenera wosweka walnuts, kuwonjezera masamba mafuta ndi zonunkhira, chipwirikiti. Madzi ayenera ataphwa fillet wa nsomba mpukutu mtedza ndi kuphika mu preheated uvuni 180 digiri kwa mphindi 20.

Zotsatira bezholesterinovoy zakudya

Bezholesterinovaya zakudya akhoza kuthandiza thupi kukhazikitsa uziyenda zolondola ziwalo. Ndi kudya pang'ono oyenerera kukhala azimuth zabwino: thanzi lanu adzasintha, ndi zizindikiro pathological, ngati akhala pang'onopang'ono anazimiririka.