{"id":3298,"date":"2021-11-16T22:01:55","date_gmt":"2021-11-16T22:01:55","guid":{"rendered":"http:\/\/ahelth.com\/?p=3298"},"modified":"2021-11-16T22:01:55","modified_gmt":"2021-11-16T22:01:55","slug":"7-day-meal-plan-to-lower-cholesterol","status":"publish","type":"post","link":"https:\/\/ahelth.com\/tr\/7-day-meal-plan-to-lower-cholesterol\/","title":{"rendered":"Sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in kolesterol\u00fc d\u00fc\u015f\u00fcrmek i\u00e7in 7 g\u00fcnl\u00fck yemek plan\u0131"},"content":{"rendered":"

Sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in kolesterol\u00fc d\u00fc\u015f\u00fcrmek i\u00e7in 7 g\u00fcnl\u00fck yemek plan\u0131<\/span><\/span><\/h1>\n
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Sa\u011fl\u0131kl\u0131 bir diyet yemek, kolesterol seviyelerini d\u00fc\u015f\u00fcrmeye ve kontrol etmeye yard\u0131mc\u0131 olmada b\u00fcy\u00fck rol oynayabilir ve bu da kalp hastal\u0131\u011f\u0131 riskini azaltmaya yard\u0131mc\u0131 olur.\u00a0D\u00fc\u015f\u00fck diyet program\u0131 ,\u00a0<\/span>\u00a0kandaki\u00a0\u00a0kolesterol seviyelerini<\/strong>\u00a0\u00a0y\u00f6netmeye yard\u0131mc\u0131 olmak i\u00e7in\u00a0do\u011fru t\u00fcrde sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 yemeyi ve\u00a0do\u011fru t\u00fcrde lifi almay\u0131 kolayla\u015ft\u0131ran \u00e7e\u015fitli fikirler ve tarifler\u00a0\u00a0<\/span>7 g\u00fcn boyunca<\/span><\/strong>\u00a0kolesterol sa\u011flar\u00a0\u00a0.\u00a0<\/strong><\/a><\/span> <\/p>\n

Bu tabloyla ilgili notlar<\/span><\/strong><\/h2>\n

\u2022 Soya, keten tohumu, yulaf veya kepekli ekmek se\u00e7in ve favorileriniz olarak sar\u0131n.<\/span><\/p>\n

<\/div>\n

\u2022 Salata sebzeleri: ye\u015fil, sar\u0131\/turuncu ve k\u0131rm\u0131z\u0131 yaprakl\u0131 sebzelerin kar\u0131\u015f\u0131m\u0131 (\u00f6rn. havu\u00e7, marul, salatal\u0131k, k\u0131rm\u0131z\u0131 biber, sulu sebzeler ve domates).<\/span><\/p>\n

\u2022 Makarna ve esmer\/tam pirinci se\u00e7in.<\/span><\/p>\n

\u2022 Her g\u00fcn ye\u015fil \u00e7ay ekleyin – kendi siyah \u00e7ay\u0131n\u0131z\u0131 ye\u015fil \u00e7ayla de\u011fi\u015ftirin.<\/span><\/p>\n

Bas\u0131l\u0131 ve \u00e7evrimd\u0131\u015f\u0131 kullan\u0131m i\u00e7in bu diyet plan\u0131n\u0131n bir kopyas\u0131n\u0131 ister misiniz?\u00a0Bu ba\u011flant\u0131ya t\u0131klayarak D\u00fc\u015f\u00fck Kolesterol Diyet Plan\u0131n\u0131n tamam\u0131n\u0131 indirin.<\/span><\/p>\n

Kolesterol\u00fc d\u00fc\u015f\u00fcrmek i\u00e7in 7 g\u00fcnl\u00fck yemek plan\u0131<\/span><\/strong><\/h2>\n

1.g\u00fcn<\/span><\/strong><\/h2>\n

kahvalt\u0131<\/span><\/strong><\/p>\n

Yulaf lapas\u0131:<\/span><\/strong>\u00a0\u00a0s\u00fctl\u00fc yulaf ezmesi + taze meyve (2 kivi veya 1 elma gibi).<\/span><\/p>\n

Sabah \u00e7ay\u0131<\/span><\/strong>
\n1 kase yo\u011furt + 1 yemek ka\u015f\u0131\u011f\u0131 keten tohumu.<\/span><\/p>\n

\u00f6\u011fle yeme\u011fi<\/span><\/strong><\/p>\n

Sa\u011fl\u0131kl\u0131 Gallo Pinto (\u00a0<\/span><\/strong>1<\/strong><\/span>\u00a0\u00a0porsiyon\u00a0\u00a0<\/span>):<\/span><\/strong>\u00a0\u00a0Ekstra ye\u015fil salata ve tah\u0131ll\u0131 ekmek ile servis edilir.<\/span><\/p>\n

\u0130kindi \u00e7ay\u0131<\/span><\/strong>
\n4 kuru kay\u0131s\u0131 + 20 gram sert peynir.<\/span><\/p>\n

<\/div>\n

Ak\u015fam yeme\u011fi<\/span><\/strong><\/p>\n

Arpa, Tavuk ve Sebze \u00c7orbas\u0131: 4 adet \u00e7avdar kraker ve avokado ile servis edilir.<\/span><\/p>\n

\u0130laveler<\/span><\/strong>
\n30 gr f\u0131nd\u0131k (tercihen ceviz \/ badem \/ ceviz).<\/span><\/p>\n

Bug\u00fcn – 2<\/span><\/strong><\/h2>\n

kahvalt\u0131<\/span><\/strong><\/p>\n

\u00a0Soya Fasulyesi ve\u00a0Keten Tohumu Tostu<\/strong><\/span>\u00a0: Soya fasulyesi ve keten tohumu\u00a0\u00a0<\/span>ekme\u011fi<\/span><\/strong>\u00a0\u00a0(tost), 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 ya\u011f +\/- bal\/re\u00e7el + 1 su barda\u011f\u0131 s\u00fct.<\/span><\/p>\n

Sabah \u00e7ay\u0131<\/span><\/strong>
\n1 armut + 20 gram peynir.<\/span><\/p>\n

\u00f6\u011fle yeme\u011fi<\/span><\/strong><\/p>\n

Nohut salatas\u0131 ekmek rulosu:<\/span><\/strong>\u00a0\u00a0\u00bd su barda\u011f\u0131 konserve ve s\u00fcz\u00fclm\u00fc\u015f nohutlu kar\u0131\u015f\u0131k salata + 1 orta boy somun ekmekli rulo ekmek.<\/span><\/p>\n

ikindi \u00e7ay\u0131<\/span><\/strong>
\n1 portakal<\/span><\/p>\n

Ak\u015fam yeme\u011fi<\/span><\/strong><\/p>\n

Avokado Soslu Karnabahar ve Kavrulmu\u015f Yumurta Salatas\u0131 (1 porsiyon)<\/span><\/p>\n

Ev<\/span><\/strong>\u00a0\u00a0Yap\u0131m\u0131\u00a0Smoothie\u00a0<\/strong>Katk\u0131 Maddeleri\u00a0<\/strong>:<\/strong><\/span>\u00a0S\u00fct + meyve (\u00f6rne\u011fin muz, \u00e7ilek veya mango) ile yap\u0131l\u0131r.<\/span><\/p>\n

3 g\u00fcn<\/span><\/strong><\/h2>\n

kahvalt\u0131<\/span><\/strong><\/p>\n

Tam Tah\u0131l:<\/span><\/strong>\u00a0\u00a0Bir bardak s\u00fct ile tam tah\u0131l gevre\u011fi.<\/span><\/p>\n

Sabah \u00e7ay\u0131<\/span><\/strong>
\n1 armut + 20 gram peynir.<\/span><\/p>\n

\u00f6\u011fle yeme\u011fi<\/span><\/strong><\/p>\n

Tavuk<\/span><\/strong>\u00a0\u00a0ve\u00a0\u00a0Salata Rulolar\u0131\u00a0<\/strong>:<\/strong>\u00a0\u00a0Bir dilim peynir + ton bal\u0131\u011f\u0131\/tavuk\/hindi i\u00e7eren arpa rulolar\u0131 ve bol sebze salatas\u0131.<\/span><\/p>\n

\u0130kindi \u00e7ay\u0131<\/span><\/strong>
\n1 kase yo\u011furt \u00fczerine 30 gr f\u0131nd\u0131k (ceviz\/badem\/ceviz tercih edilir).<\/span><\/p>\n

Ak\u015fam yeme\u011fi<\/span><\/strong><\/p>\n

Izgara sebze<\/span><\/strong>\u00a0\u00a0bifte\u011fi\u00a0:<\/strong><\/span>\u00a0Tatl\u0131 patates p\u00fcresi ve buharda sebze ile \u0131zgara biftek (kanola veya zeytinya\u011f\u0131nda).<\/span><\/p>\n

Malzemeler<\/span><\/strong>
\n1 su barda\u011f\u0131 meyve salatas\u0131.<\/span><\/p>\n

bug\u00fcn- 4<\/span><\/strong><\/p>\n

kahvalt\u0131<\/span><\/strong><\/p>\n

Kolay “hareket halinde” kahvalt\u0131 krepleri + bir bardak s\u00fct.<\/span><\/p>\n

Sabah \u00e7ay\u0131<\/span><\/strong>
\n30 gr f\u0131nd\u0131k (tercihen ceviz \/ badem \/ ceviz).<\/span><\/p>\n

\u00d6\u011fle yeme\u011fi<\/span><\/strong>
\n: sardalya salatas\u0131 ekmek rulolar\u0131: bir kutu sardalye ile kar\u0131\u015f\u0131k salata + 20 gram sert peynir + 1 orta boy k\u00fc\u00e7\u00fck ekmek.<\/span><\/p>\n

\u0130kindi \u00e7ay\u0131<\/span><\/strong>
\n1 orta boy elma.<\/span><\/p>\n

Ak\u015fam yeme\u011fi<\/span><\/strong><\/p>\n

\u00a0Mercimek, sebze ve\u00a0\u00a0arpa\u00a0<\/strong>\u00e7orbas\u0131\u00a0<\/strong>:<\/strong>\u00a0\u00a0Sebzeli mercimek, sebze ve arpa suyu.\u00a0K\u0131zarm\u0131\u015f soya ekme\u011fi ve keten tohumu ekme\u011fi ile servis edilir.<\/span><\/p>\n

3 b\u00fcy\u00fck incir + 1 kase yo\u011furt\u00a0ilavesi<\/strong><\/span>
\n.<\/span><\/p>\n

5. g\u00fcn<\/span><\/strong><\/h2>\n

kahvalt\u0131<\/span><\/strong><\/p>\n

Yo\u011furtlu m\u00fcsli ve keten tohumu:<\/span><\/strong>\u00a0\u00a0+ 1 porsiyon meyve (\u00f6rne\u011fin 1 su barda\u011f\u0131 kiraz veya 2 yemek ka\u015f\u0131\u011f\u0131 kuru \u00fcz\u00fcm, ku\u015f \u00fcz\u00fcm\u00fc veya kuru \u00fcz\u00fcm).<\/span><\/p>\n

Sabah \u00e7ay\u0131<\/span><\/strong>\u00a04 \u00e7avdar krakerinde\u00a02<\/strong><\/span>
\ndilim peynir.<\/span><\/p>\n

\u00f6\u011fle yeme\u011fi<\/span><\/strong><\/p>\n

Ac\u0131l\u0131 Nohut ve Yumurta \u00c7orbas\u0131 (1 porsiyon):<\/span><\/strong>\u00a0\u00a0Sebze veya ilave salata ile\u00a0servis<\/strong><\/span>\u00a0edilir.<\/span><\/p>\n

\u0130kindi \u00e7ay\u0131<\/span><\/strong>
\n30 gram kar\u0131\u015f\u0131k kuruyemi\u015f.<\/span><\/p>\n

Ak\u015fam yeme\u011fi<\/span><\/strong><\/p>\n

\u00a0Fasulyeli\u00a0Makarna:<\/strong>\u00a0Domates soslu kepekli\u00a0makarna<\/strong><\/span>\u00a0\u00bd su barda\u011f\u0131 konserve, s\u00fcz\u00fclm\u00fc\u015f k\u0131rm\u0131z\u0131 fasulye + kanola ya\u011fl\u0131 soslu yan salata.<\/span><\/p>\n

Yar\u0131m bardak ricotta peyniri ile kar\u0131\u015ft\u0131r\u0131lm\u0131\u015f 2 bardak \u00e7ilek ve birka\u00e7 damla bal\u00a0ekleyin<\/strong><\/span>
\n.<\/span><\/p>\n

Bug\u00fcn – 6<\/span><\/strong><\/p>\n

kahvalt\u0131<\/span><\/strong><\/p>\n

\u00a0Tost\u00a0\u00a0\u00fczerine<\/strong>\u00a0\u00a0yumurta\u00a0:<\/strong>\u00a01 \u00e7ay ka\u015f\u0131\u011f\u0131 ya\u011f + 1 su barda\u011f\u0131 s\u00fct ile tam tah\u0131ll\u0131 tost \u00fczerine 2 b\u00fcy\u00fck yumurta (ha\u015flanm\u0131\u015f veya ha\u015flanm\u0131\u015f).<\/span><\/p>\n

Sabah \u00e7ay\u0131<\/span><\/strong>
\n2 k\u00fc\u00e7\u00fck \u015feftali + 30 gram f\u0131nd\u0131k.<\/span><\/p>\n

\u00f6\u011fle yeme\u011fi<\/span><\/strong><\/p>\n

Humus Tavuklu<\/span><\/strong>\u00a0\u00a0Sandvi\u00e7\u00a0:<\/strong>\u00a0Soya ekme\u011fi, keten tohumu ve\u00a0nohut<\/strong><\/span>\u00a0ezmesi + ton bal\u0131\u011f\u0131\/tavuk\/hindi ve sebze salatas\u0131 ile yap\u0131lan sandvi\u00e7.<\/span><\/p>\n

\u00c7ilek, mango ve<\/span><\/strong>\u00a0\u00a0yo\u011furt\u00a0\u00a0parfe ile\u00a0<\/strong>ikindi \u00e7ay\u0131\u00a0<\/strong>:<\/strong>\u00a0\u00a0Yar\u0131m bardak mango dilimleri ve yar\u0131m bardak \u00e7ilek ile 200 gram yo\u011furt.<\/span><\/p>\n

Ak\u015fam yeme\u011fi<\/span><\/strong><\/p>\n

Sebzeli \u0131zgara bal\u0131k:<\/span><\/strong>\u00a0\u00a0kahverengi pirin\u00e7 ve bu\u011fulanm\u0131\u015f sebzeler ile \u0131zgara somon veya uskumru.<\/span><\/p>\n

\u00a0Krakerlerin \u00fczerine\u00a030 gr\u00a0<\/span>ekstra<\/span><\/strong>\u00a0peynir\u00a0\u00a0.<\/span><\/p>\n

Bug\u00fcn – 7<\/span><\/strong><\/p>\n

kahvalt\u0131<\/span><\/strong><\/p>\n

Arpa taneleri:<\/span><\/strong>\u00a0\u00a0Bir bardak s\u00fct ile arpa\u00a0taneleri<\/strong><\/span>\u00a0.<\/span><\/p>\n

Sabah \u00e7ay\u0131<\/span><\/strong>
\n1 su barda\u011f\u0131 kar\u0131\u015f\u0131k \u00e7ilek + 1 kase yo\u011furt.<\/span><\/p>\n

\u00f6\u011fle yeme\u011fi<\/span><\/strong><\/p>\n

K\u0131zarm\u0131\u015f<\/span><\/strong>\u00a0\u00a0ekmek\u00a0\u00a0\u00fczerine<\/strong><\/span>\u00a0\u00a0pi\u015fmi\u015f\u00a0\u00a0<\/span>\u0131spanak ve domates\u00a0<\/span><\/strong>:<\/span><\/strong>\u00a0\u00a0F\u0131r\u0131nda Tost ,\u00a0soya fasulyesi ve keten tohumu ile 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 \u0131spanak + bu\u011fulanm\u0131\u015f \u0131spanak ve \u0131zgara domates.<\/span><\/p>\n

\u0130kindi \u00e7ay\u0131<\/span><\/strong>
\n4 kuru kay\u0131s\u0131 + 20 gram sert peynir.<\/span><\/p>\n

Ak\u015fam yeme\u011fi<\/span><\/strong><\/p>\n

S\u0131\u011f\u0131r Ve Sebzeli K\u0131zarm\u0131\u015f Hokkien Eri\u015fte:<\/span><\/strong>\u00a0\u00a0Ya\u011fs\u0131z dana eti dilimleri ve sebzeler susam ya\u011f\u0131nda k\u0131zart\u0131l\u0131r ve Hokkien eri\u015ftesi ile servis edilir.<\/span><\/p>\n

\u0130laveler<\/span><\/strong>
\n30 gr f\u0131nd\u0131k (tercihen ceviz \/ badem \/ ceviz).<\/span><\/p>\n

Talimatlar<\/span><\/strong><\/h2>\n
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Y\u00fcksek kolesterol i\u00e7in iyi bir yemek plan\u0131 nedir?<\/span><\/h3>\n
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Neyse ki, meyveler, sebzeler, kepekli tah\u0131llar ve ya\u011fs\u0131z proteinler gibi besin a\u00e7\u0131s\u0131ndan zengin tam g\u0131dalar a\u00e7\u0131s\u0131ndan zengin, genel olarak sa\u011fl\u0131kl\u0131 bir diyet, kolesterol seviyelerini y\u00f6netmek i\u00e7in bir \u015fekilde yeterlidir.\u00a0Kan bas\u0131nc\u0131n\u0131 y\u00f6netmeye yard\u0131mc\u0131 olmak i\u00e7in tasarlanan DASH diyeti, kan kolesterol\u00fc \u00fczerindeki olumlu etkilerle de ba\u011flant\u0131l\u0131d\u0131r.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n

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\u00c7ok su i\u00e7mek kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcr m\u00fc?<\/span><\/h3>\n
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Ayr\u0131ca, bol su metabolizma h\u0131z\u0131n\u0131z\u0131 art\u0131rabilir ve bu da kilo vermenize yard\u0131mc\u0131 olabilir.\u00a0Kolesterol suda \u00e7\u00f6z\u00fcnmez.\u00a0Ancak v\u00fccudunuzda ne kadar fazla su olursa, kan damarlar\u0131n\u0131z\u0131 y\u00fcksek yo\u011funluklu lipoprotein olan “iyi” kolesterolden ar\u0131nd\u0131rmak i\u00e7in v\u00fccudunuz o kadar iyi \u00e7al\u0131\u015f\u0131r.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n<\/article>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in kolesterol\u00fc d\u00fc\u015f\u00fcrmek i\u00e7in 7 g\u00fcnl\u00fck yemek plan\u0131 Sa\u011fl\u0131kl\u0131 bir diyet yemek, kolesterol seviyelerini d\u00fc\u015f\u00fcrmeye ve kontrol etmeye yard\u0131mc\u0131 olmada b\u00fcy\u00fck rol oynayabilir ve bu da kalp hastal\u0131\u011f\u0131 riskini azaltmaya yard\u0131mc\u0131 olur.\u00a0D\u00fc\u015f\u00fck diyet program\u0131 ,\u00a0\u00a0kandaki\u00a0\u00a0kolesterol seviyelerini\u00a0\u00a0y\u00f6netmeye yard\u0131mc\u0131 olmak i\u00e7in\u00a0do\u011fru t\u00fcrde sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 yemeyi ve\u00a0do\u011fru t\u00fcrde lifi almay\u0131 kolayla\u015ft\u0131ran \u00e7e\u015fitli fikirler ve tarifler\u00a0\u00a07 g\u00fcn boyunca\u00a0kolesterol …<\/p>\n","protected":false},"author":1,"featured_media":1862,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[503],"class_list":["post-3298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-sagliginiz-icin-kolesterolu-dusurmek-icin-7-gunluk-yemek-plani-7-day-meal-plan-to-lower-cholesterol"],"yoast_head":"\nSa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in kolesterol\u00fc d\u00fc\u015f\u00fcrmek i\u00e7in 7 g\u00fcnl\u00fck yemek plan\u0131 - 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