ACCEPT the amount of saturated fat and cholesterol how you can mitigate .

dairy products
• Complete low-fat or fat-free milk instead of milk quality Accept .
• Sour cream , plain yogurt instead of sour cream and mayonezin - Try low-fat food .
• the consistency of mashed potatoes instead of sour cream , fat-free or low-fat reached the level of use of cottage cheese with lemon juice .

• Regular cheese instead of a simple and low-fat cheese or low-fat , low-fat cottage cheese puree accept .
• The most popular ice cream instead of low-fat or fat-free frozen yogurt , ice cream or sorbet receive .

eGG
• Reduce the frequency of egg intake . Thus, it is not recommended to have more than 3-4 weeks . It would be better to use egg substitutes .


• full of culinary recipes egg egg albumen ( egg whites ) and əvəzləyin . Thus, a complete egg , two egg whites uygungur .

OIL PRODUCTS
Ordinary marqarinlə - butter , bacon fat culinary pie -shaped , liquid , light , try replacing dietary marqarinlə . This will allow you to accept unsaturated fat .


Unsaturated oils , butter and margarine substitutes .
Teaspoonful of salt , not more than preparing a meal , use of unsaturated fats .
- Do not use a lot of fat , juicy green shoots for this purpose , use non-fat or diet broth .


Souslarını the usual salad sauce simple and lean - fat -based substitutes . In addition to the usual salt and pepper in a salad with lemon juice or dish is even more delicious .

Meat
• If you are accustomed to eat less meat . One should not be more than 3 ounces of meat tikəsinin - about the size of the card group .
• tikəsindən more prosaic pieces of fatty meat during cooking Opt . Ətlərə lean beef , langeti beef , pork fillet , ox meat back on your feet . applies .
• It is best if you avoid using oil when cooking meat , eg wheat, use the stove or grill lean .

poultry meat
• Use a meat chicken breast or hinduskanın . This food is very low in fat .
• Do not eat the skin of the bird .

FISH
Opt for the fish to eat . Unsaturated fats that are naturally low-calorie fat content of the fish . Fish oil contains omega - 3 , which was attributed to unsaturated fatty acids , you are protected from cardiovascular diseases .
Instead of wheat or water and cook fish to fry .

Moderate amounts of protein
Are animal and vegetable proteins . While proper nutrition, protein, fewer calories , less fat and fewer nutrients should xolesterinli . Meat , eggs , milk and cheese are considered foods rich in protein . These foods are rich in saturated fats and xolesterinlə . If you prefer these foods , it is better to lean istsfadı pieces .
As a source of protein in chicken meat ( skin) , fish and fish products use .
Xolesterinlə kasaddırlar above-mentioned products and saturated fats .
Besides, vegetable protein foods , such as beans ( beans , peas , lentils ) , cereals and vegetables iasifadə can adjust the balance of the protein . The products of protein, fat and poor xolesterinlə . Nut and vegetable seeds are rich in unsaturated fats and protein .

Vegetable fibers and starch, nutrient -rich foods
One of the two main types of carbohydrates , starch ( the other main type of sugar) . Carbohydrates - sugar in the blood , which has become the most important food product.
Starchy foods , bread , flour products , rice , and other grain crops include beans and peas . It is a very small amount of fat and cholesterol in the majority of starchy products .

fiber
Cellulose fibers, plant nutrients , and should not be digested by the body , although it relates to the total energy . These include fruits , vegetables , legumes ( beans of various kinds , peas , lentils ) or are part of the yarmalarin . All of these low -calorie and low amounts of fats and cholesterol content does not .

AZ MIQDARDAM SALT receiver
Most foods are found in the form of sodium salt . Canned products containing too much salt , salted , dried meat, sausages and smoked products (breast meat , smoked sausage, sausages , etc.). , Marinad , cheese , salad dressings , mustard , ketchup , soy sauce , flakes for breakfast , a quick prepared soups , frozen, ready-made soups , salty snacks ( chips , salted krendel ) applies .

How to reduce salt intake
Opt - soups little salt and the salt forms .
Pickled products , preservatives ( vegetables , legumes , fish , clam and meat products )
rinse with cold water for 1 minute to remove natrumu .
Jerk sausages , meat products and instead opt for the other .
- Sorbanıza lemon juice , perfumed vinegar, pepper , garlic , onion , salt , add sauces or other herbs .

Moderate use of sugar
Sugar is one of the two major types of carbohydrate ( other basic types - starches product , see above ). Carbohydrates - the main food product , whether it regulates the amount of glucose in your qanınızdakı . Experiments show that there is no difference between starch sugar raises blood glucose levels . Therefore, a small amount of sugar in nutrition you can participate in the scheme .
Sugar , honey, syrup ( full səkərlətməmis hard substance composed of starch ) , syrups ( eg, corn and maple ) , have been refined sugar ( table sugar, cane sugar , sugar ) and natural sugar ( milk and fruit laktozası fruktozası ) applies .
The natural sugar content of food products, vitamins , mineral products , vegetable fibers and proteins are also available. Some foods that have been adding a bit of sugar , allow them : to buy breakfast flakes, bread and bakery products , sauces , etc for salads . Some high-calorie and fatty foods, sugar is added to the ready : chocolate , ice cream and so on.
Other səkərlərə less than fructose raises blood glucose . Xolseterinin you can increase the level of large amounts of fructose . Therefore there is no need to replace fruktozanı other səkərlərlə .


Konsentrantlarını səkərlərlə compared to other fruit juices or make them the same effect . These products are the same and the blood sugar and other caloric səkərlərlə raises the same amount . In general, the use of sugar or to reject or minimize the need.