Impilo, Ukudla okunempilo
Ukudla cholesterol aphezulu: yini ukubekela eceleni ukuthi add
Lower cholesterol imithi can. Kodwa ungakwenza ngosizo umsoco ofanele.
Ngo imenyu umuntu ngamunye kufanele amafutha, kodwa badinga ukulinganisela. Ukudla cholesterol aphezulu Uqeda nokunamanoni - ingulube, ihansi kanye duck. Kungcono ukukufaka ekudleni ukudla ezifana nati, izinhlanzi, zemifino amafutha, ngoba ziqukethe amafutha unsaturated, silinganise cholesterol amafraktjhini ahlukahlukene bebheke amafomu zayo eziwusizo.
Ukudla ukuba cholesterol ephansi ilula. Kunconywa ukusebenzisa amafutha ngaphandle kokwelashwa ukushisa eyengeziwe, ukulifaka amasaladi, okusanhlamvu kanye nezinye izitsha. Kungcono ukusebenzisa linseed, sayinela ukungena, umnqumo, uwoyela cottonseed.
Rich e izakhi yezimbiwa trace izinhlanzi zasolwandle. Kuningi phosphorus iodine. Okuqukethwe kubalulekile omega fatty acid ekulawuleni amazinga cholesterol. Udokotela Wokudla Okunempilo Kunconywa kabili ngesonto ukudla izinhlanzi olwandle.
Iwusizo umzimba wezokudla yemifino zesivikelo sesifuba. eziningi imifino zayo eluhlaza - iklabishi, imifino, ulethisi. Kunconywe ukusetshenziswa nsuku zonke ezingaphezu kuka-35 grams of fibre. Ngokuphelele ukunikeza umzimba nge isitshalo fibre yokudla cholesterol aphezulu, okuhlanganisa ukudla kwasekuseni, oat, irayisi noma amabele iphalishi, ukuze kulungiselelwe ukudla kwasemini - isobho, bran futhi izithelo, futhi eyodla - isaladi ukukhanya nobhontshisi.
Iwumthombo omuhle kakhulu wamazwi monounsaturated fatty acid kukhona namantongomane. Nakuba kuba ukudla okunamafutha, kodwa ukusetshenziswa kwabo kwansuku zonke esincane kuyaziswa. Usuku ungadla 30 amagremu ezihlukahlukene namantongomane. Lokhu 18 pc. cashews, 20 - alimondi, 5-6 - walnuts, 8 - Brazil.
Izithelo, imifino nesiphuzo inikeza yokudla cholesterol aphezulu. Ithebula wezinsuku ezinhlanu isicelo ayo ezibalwe ngezansi. Baphuza izikhathi ezimbili phakathi ukudla.
| osukwini olungu-1 - amagremu 100 utamatisi juice kanye isilimo esidliwayo esinamagatsha anamanzi okuningi |
| Usuku 2 - 50 g ikhukhamba juice, 50 g ithanga, 100 g utamatisi juice nge uginindela |
| Usuku 3 - 50 g we isilimo esidliwayo esinamagatsha anamanzi juice, 50 g we-aphula uginindela kanye 100 g ubhamubhamu |
| Usuku 4 - 100 g emhlophe juice, 100 g apula |
| Usuku 5 - 100 g isilimo esidliwayo esinamagatsha anamanzi, 100 g ubhamubhamu juice |
Ngeke ayifakiwe yogurt imenyu, ukhilimu omuncu, cottage shizi, ubisi, iyogathi, ushizi. Vele makudle olunamafutha amancane noma ephansi fat imikhiqizo yobisi.
Benganamukeli ukufakwa ekudleni ukudla zokupheka elalisetshenziswa imajarini noma ezinye amafutha ukupheka. Lokhu kuhlanganisa ehla, amakhekhe, ama-cookies, Muffin, ushokoledi kanye neminye imikhiqizo confectionery.
Ukudla ne cholesterol aphezulu isetshenziswa njengoba isilinganiso yokuvimbela. Kuphakanyiswa ukuba ngakususi ukusetshenziswa chips, chops, inkukhu. Inyama Better mafutha, yenkukhu noma inhlanzi ephekwe eziko noma ukupheka for ezimbalwa. amafutha yemifino kufanele ukungezwa isidlo esiphelele. Kungaba kuhle ukuba imfucumfucu okusemathinini, ngibhema kanye nokudla okunosawoti. Akukhona nje iwusizo ayi, ubhekeni. imayonnaise Hhayi wamukelekile, amafutha ukhilimu omuncu, nama-dessert ice cream.
Namanje ungahlukumezi eziningi amaqanda. izingcezu ezimbili ngokwanele iveke yoke.
Phezu ukuthola cholesterol aphezulu egazini kumele ngokuqinile ukulawula izindlela zokupheka, ngangokunokwenzeka ngaphandle kusukela ekudleni of ezilwane. Isetshenziswa ophezulu cholesterol Ukudla - omunye wabasizi engcono ekuxazululeni izinkinga zempilo.
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