Diet number 10 ("table number 10"): what you can, what you can not eat, a sample menu for the week

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Before you start using a particular diet, you need to understand its purpose. There are diets, the purpose of which is to lose weight, build muscle mass in combination with the implementation of special exercises. But there are others - therapeutic, this is exactly the "Table 10" diet. What can and cannot be eaten during its observance - let's take a closer look.

Who needs this diet?

The diet we are considering can also be used by those who want to lose a few unnecessary pounds, but initially it is intended for unhe althy people. First of all, "table 10" is a medical diet. Doctors' recommendations for its use follow from certain indications, which include the presence of:

• Diseases of blood vessels and heart.
• Inadequate blood circulation in the body.
• Atherosclerosis.
• Rheumatic diseases.

Problems to be solved

"Diet 10" is designed to achieve the following basic goals to improve he alth:

1. Normalize blood cholesterol.
2. Reducethe content of cholesterol, which doctors consider harmful.
3. Clean vessels from unnecessary deposits.

The side effects of the "diet 10" are factors such as:

• Care of excess fat deposits.
• Putting in order the condition of the skin, nails, hair.
• General healing effect.

What is the diet based on?

The "table 10" menu was developed by nutrition scientists based on a deep study of the features of the human body. One of the reasons for the above diseases is the excessive content in it of such a component as cholesterol. There is an opinion that in order to reduce it, you just need to exclude fatty foods from the diet, and everything will work out by itself. But doctors emphasize that such a simplified understanding of the problem is an unforgivable mistake.

To understand what's going on here, you need to know what cholesterol is. This is a substance without which a person, in principle, cannot exist. The walls of each cell are built from it and with its help the walls of each cell are restored, vitamin D, sex and other hormones, and bile are produced. So why, then, is it necessary to limit the consumption of foods with cholesterol, sitting down on the "diet 10"? The answer is that there are two types of cholesterol.

Types of cholesterol

Knowing that it can be different will help you understand the features of using a low-cholesterol dietboth harmful and beneficial. By itself, cholesterol cannot dissolve in water, and, therefore, in the blood, so it cannot move through it without “outside help”. To solve this problem, nature combined this substance with special types of proteins.

There are two such species. They differ in some parameters, for example, the first type is low-density proteins, the second is high-density proteins. As the doctors managed to establish, this indicator has a huge impact on human he alth.

Cholesterol is harmful

Proteins with low density are characterized by poor solubility. Therefore, the cholesterol associated with such proteins precipitates, being deposited on the walls of blood vessels in the form of crystals, forming plaques. They are called sclerotic - from the Greek "solid".

As a result, the vessels gradually harden, their walls become very dense, and the tissue is reborn into a connective one. Such a process is very dangerous for he alth, as it entails the risk of heart attack, stroke, and other diseases of the heart and blood vessels. Such proteins, as well as the cholesterol bonded to them, are conventionally called “bad” by doctors.

Cholesterol is useful

Another type of protein, which is characterized by a high density, is found in a he althy body. Having combined with such proteins, cholesterol dissolves well, which means that it does not precipitate. Therefore, the vessels are not threatened with compaction. Such proteins and cholesterol are called "good".

Having studied the mechanism of action of different types of cholesterol on the state of blood vessels, you can better understand which products and whyyou need to include the menu "Table 10" in the diet, and which ones are not. From the understanding of this mechanism, it follows that it is necessary to limit the consumption of food that contains cholesterol, which has a low density and low solubility.

But the use of "good" cholesterol should not be reduced in any case - this can lead to serious disruptions in the overall functioning of the body, and the walls of blood vessels can become thinner to such an extent that hemorrhage can occur.

Standing by principles

Following the 10 diet, like any other, you need to be aware that not only the foods themselves play a role, but also how they are prepared, with what they are combined with and when they are consumed. And also you need to take into account the tolerance of each person to the ingredients that make up the food.

Here are the basic principles to follow when compiling table 10 menu recipes for the week:

1. Diet provides food called "fractional". It suggests that you need to eat often, eating small portions. As a rule, these are parameters such as the number of meals - 5, a portion for a woman - 200 g, for a man - 300 g. If a person works hard, he can exceed the specified norm by one and a half times, but no more.
2. When compiling an approximate menu for the week of the “Table 10” diet, it is necessary to take into account that food is prepared in one of the following ways: steamed, boiled, stewed in water, baked without fat. In extreme cases, you can grease the pan with a very thin layer of any of the vegetable oils, tomato juice or bakea product with low-fat sour cream in a small amount.
3. It is strictly forbidden to fry with the addition of animal fats, such as: lamb, pork, butter, lard.
4. Very undesirable are such cooking methods as: s alting, pickling, smoking.
5. When dressing salads, you need to remember that unrefined oils are useful. They, as well as sour cream, lemon juice, or a mixture of them, can be added very sparingly - no more than one tablespoon per serving.

Related rules

To get the desired effect, you need to take into account a number of important points. Consider them.

• Following a diet should be accompanied by feasible physical activity. In this case, you need not to use the joints and ligaments very much if they are unhe althy.
• It is supposed to categorically refuse cigarettes.
• Alcohol is completely excluded, especially if a course of medication or any medical procedures is prescribed.
• There is a need to maintain optimal weight. If the guidelines are exceeded, doctors attribute "diet number 8", which is strictly limited to fats and sugars.
• Periodical cholesterol checks should be the rule.

Necessary Substances

What foods did the doctors prefer when developing the "Table 10" diet for a week? This diet involves the use of food with which the body receives such necessary substances as:

• Animals and plantsproteins.
• Fats (he althy fats only).
• Carbohydrates (complex only).
• Vitamins: C and group B.
• Acid: linoleic, folic.
• Micronutrients: magnesium, potassium.

Let's consider what kind of products allowed by the diet in question contain them.

Diet "Table 10": what can you eat?

The list of allowed products includes the following:

• All unrefined vegetable oils (except coconut and palm).
• Shrimp, squid, mussels and other seafood.
• Low-fat fish (pike, cod, carp, bream, saffron cod).
• Fish with omega-3 acids (pink salmon, trout, grayling, salmon, salmon).
• Cottage cheese, kefir, milk, curdled milk are low fat.
• Food with fiber: vegetables, fruits, berries, bran.
• Green.
• Cereals.
• Bran bread.
• Lenten soups.
• Lean meat (veal, turkey, chicken).
• Cheese with low fat content: Adyghe, brynza.
• Cereals: buckwheat, oatmeal, corn, millet.
• Nuts - 30 grams per day.
• Beans, lentils, peas (in limited quantities).
• Fruit and vegetable juices, natural, no sugar.
• Marshmallow, marshmallow, jelly, marmalade, honey (1 teaspoon 3 times a day).
• Herbal and green tea, rosehip infusion.

After considering the permitted products, let's pay attention to the prohibited ones.

What is excluded?

Doctors strongly recommend excluding the next setproducts:

• Soft white bread, muffins, pancakes, cakes, pastries.
• Bouillons from fish, meat, mushrooms and legumes.
• Fatty meat (goose, duck, pork, lamb, sausage, lard, smoked meats).
• Caviar, s alted, smoked fish, canned in oil.
• Cheese high in fat.
• Chocolate, sweets.
• Mushrooms, s alted, marinated vegetables.
• Sorrel, garlic, spinach, onion, horseradish, mustard, pepper.
• Natural cocoa, coffee and strong tea.

Weekly menu

As mentioned above, a low-cholesterol diet involves five meals a day. The menu for the week of the "Table 10" diet is as follows:

Monday:

1. Water-boiled oatmeal, herbal tea.
2. Two cereals with a glass of juice.
3. Chicken breast with vegetable salad.
4. Dried apple compote with a spoonful of honey.
5. Baked zander with steamed zucchini.

Tuesday:

1. Buckwheat porridge and one grain loaf.
2. Two eggs, two loaves, carrot juice.
3. Vegetable soup, cottage cheese casserole with a handful of blackberries. Herbal tea.
4. Baked apple.
5. Salad of cabbage, cucumbers, tomatoes.

Wednesday:

1. Corn porridge with milk, mint tea.
2. Strawberry and pear salad with yogurt.
3. Buckwheat soup, one boiled potato, egg, lettuce.
4. Cherry compote, grain loaf.
5. Boiled pumpkin withgreenery.

Thursday:

1. Barley porridge, lemon balm tea.
2. Yogurt with strawberries.
3. Vegetable soup, boiled salmon, compote.
4. Two spoons of cottage cheese with milk.
5. Fruit salad: apple, half banana, carrot.

Friday:

1. Yogurt, two loaves.
2. Two eggs, salad: cucumbers, tomatoes, bell peppers.
3. Cauliflower soup, turkey fillet, green tea.
4. Fresh pear.
5. Seaweed salad with mussels and shrimps.

Saturday:

1. Rice porridge, egg, tea.
2. Meatless borscht, chicken cutlet, compote.
3. Apple with carrots.
4. Yogurt with bread.
5. Baked potatoes with herbs.

Sunday:

1. Curd casserole with sour cream and orange.
2. Compote with biscuits.
3. Pumpkin soup, boiled pike perch, herbs, tea.
4. Rosehip broth, cereal bread.
5. Cheese pudding with one scoop of cherry jam.

Diet "Table 10": recipes

Here are two simple but original recipes suitable for a low cholesterol diet.

Recipe 1. Milk soup with egg

Ingredients:

• Egg - 2 pcs
• Wheat flour - 20g
• Milk - 200g
• Sour cream - 50g
• S alt - a little.

How to cook:

1. Cook hard-boiled eggs for 10 minutes, let cool in cold water, chop finely.
2. Dryflour until it takes on a light yellow hue in one of two ways: in a pan, stirring constantly, or in the oven, laying it on a baking sheet with a layer not exceeding 5 cm in thickness, setting the temperature to 120 degrees. Then cool the flour and sift.
3. Add milk to flour, stir until smooth.
4. Cook the resulting mixture for 10 minutes over low heat.
5. Add s alt.
6. Strain.
7. Mix ready sauce with eggs and sour cream.

Recipe 2. Beetroot puree with pumpkin

Ingredients:

• Medium beets - 1 pc
• Milk - 200g
• Grated pumpkin - 150g
• Wheat flour - 10g
• Butter - 1 tbsp. spoon.
• Sugar - 1 tbsp. spoon.
• Some s alt.

How to cook:

1. Rinse the beets and boil until tender, peel, grate on a fine grater.
2. Peel the pumpkin from the skin, get rid of the seeds, cut into pieces, grate.
3. Pour pumpkin with milk, simmer until half cooked.
4. Add milk to flour, stir until smooth, pour into puree.
5. S alt the puree, sprinkle with sugar, simmer for 5 minutes over low heat.
6. Add butter.

Conclusion

Having considered the approximate menu of the "Table 10" diet, it must be emphasized once again that it was developed by professional doctors, guided by scientific data. It is balanced, containing the necessary amount of nutrients. Therefore, people with cardiovascular disease mayboldly apply it to improve he alth. And also it will be a good help for those who want to slightly correct their magnificent forms.