Uma ulandela ukudla ukuze unciphise i- cholesterol yakho ne-triglycerides , okunye kokudla okwehliswayo yilokho okuphakeme ngamafutha agcwele, njengenyama yezilwane. Uma uke wadla inyama yonke impilo yakho, kunzima ukukusika nje ngaleyo ndlela. Ngenhlanhla, akudingeki ukuba uqonde ngokuphelele inyama ohlwini lwakho lokudla.
Inyama iqukethe amaprotheni adingekayo ukwakha imisipha futhi enze imisebenzi ehlukahlukene emzimbeni.
Ngeshwa, inyama nayo iqukethe amanani amaningi e- cholesterol namafutha agcwele . Uhlelo lweMfundo kazwelonke lweCholesterol lutusa ukuthi uma uzama ukunciphisa i-cholesterol yakho, ukudla kwakho okunamafutha okugcwele akufanele kube ngaphezu kwamaphesenti angu-7 we-caloric yakho yenani eliphelele ngosuku ngalunye.
Ukulandela ukudla okunciphisa i-lipid akusho ukuthi kufanele unikele inyama yakho ngokuphelele. Esikhundleni salokho, kunezinto ezimbalwa ongayenza ukuze uqede umonakalo ongayenza kumazinga wakho we-cholesterol namazinga we-triglyceride.
Yazi ukuthi iziphi izidlo ezihamba phambili
Ezinye izilwane zikhulu kunamafutha. Isibonelo, izinkukhu (inkukhu kanye ne-turkey), amawundlu, i-veal, kanye "nokweqa" noma "ukuzungeza" ukusikwa kwengulube noma yenkomo kubhekwa njengendlela yokukhetha.
"Lean" futhi "okunamandla kakhulu" yizitatimende zokudla okunomsoco ezikhethwe yi-Food and Drug Administration (FDA). Kodwa-ke, akuzona zonke izinhlobo zokudla ezingahle zibhalwe ngokuthi "zimile." Izidingo ezilandelayo kufanele zihlangabezane nezinyama ezizokhethwa ngokuthi "zixhomekile" noma "zixhomeke kakhulu":
- Ukudla okunamafutha - lokhu kudla kufanele kube namagremu angaphansi kuka-10 amafutha, ama-gramu angu-4.5 amafutha anamafutha nama- trans , nama-milligram angu-95 we-cholesterol ngayinye e-100-gram ekhonzayo.
- I-Lean eyengeziwe - Ukudla nalokhu okumele kube khona kufanele kube namagremu angama-5 amafutha. Kula mafutha aphelele, lezi zilwane kufanele ziqukethe ngaphansi kwama-gramu angu-2 amafutha anamafutha kanye nama-trans ama-milligram angu-95 we-cholesterol ngokukhonza (cishe amagremu angu-100).
Nakuba akusikho okwenzeka engqondweni uma ucabanga ngokuthi "inyama," inhlanzi - kuhlanganise i-halibut, i-cod, i-tilapia, ne-trout - enye enye inketho ephilile yeprotheyini. Ezinye izinhlanzi, njenge-salmon kanye ne-tuna, ziqukethe amafutha amaningi e-omega-3 ama-acids, uhlobo lwe-fat unsaturated okubhekwa njengenhliziyo enempilo ngoba ingasiza ekunciphiseni i- triglycerides yakho. Eqinisweni, i-American Heart Association itusa ukunciphisa inhlanzi eyodwa ephindwe kabili ngeliviki, ikakhulukazi izinhlanzi eziphezulu kumafutha omega-3 .
Yazi izidlo zakho eziphezulu
Awudingi ukusika inyama ngokuphelele, kodwa ungenza umzamo wokugwema noma yikuphi ukudla okunamafutha aphezulu noma inyama ezicutshungulwayo. Okungenani, zama ukunciphisa ukusetshenziswa kwakho kwalokhu.
Ukudla okunamafutha amaningi okugcwele kufaka phakathi inyama yenkomo, ubhekeni, nezinyama zomzimba ezinjengobindi. Ukudla okucutshungulwayo, kufaka phakathi i-sausage, izinja ezishisayo, kanye nezinyama ezithile zezinkukhu, nazo ziphakeme kakhulu ngamafutha futhi kufanele zisetshenziswe ngamanani amancane. Uma ungabaza, hlola amalebula okudla okuqukethwe kwamafutha agcwele.
Sika amafutha engeziwe
Uma ubona ukuthi noma yiziphi izingxenye zenyama yakho enamafutha engeziwe, qiniseka ukuthi uyisuse ngaphambi kokudla. Lokhu kunganciphisa okuqukethwe kwamanoni enyama yakho. Zama ukuhlala kude nokudla okubonakala kunamafutha noma ube nokubukeka "okubhaliwe" kubo.
Inyama Yakho Iphekwe Njani?
Indlela inyama yakho ephekwe nayo ibalwa nomnyango we-cholesterol. Ukufisa inyama yakho kungenzeka ukuthi kuyindlela engcono kakhulu yokuyilungisa uma uzama ukulandela ukudla okunamafutha aphansi. Ukudla okuthosiwe nakho kuphakeme ngamafutha agcwele, angathinta impilo yakho yezempilo.
Esikhundleni salokho, zama ukubhaka, ukugcoba, ukugcoba, noma ukusika inyama yakho. Lezi zindlela zingaletha izitsha ezihlwabusayo futhi ngeke zichithe imizamo yakho yokunciphisa i-cholesterol njengokufisa inyama yakho.
Ukulinganisela Kubala
Ungadla inyama nge-fat fat content, kodwa uma udla okuningi, amazinga akho e-lipid angakwazi ukuphakama.
Ukulinganisela kubalwa uma uzama ukwehlisa i-cholesterol yakho. I-American Heart Association ikhuthaza ukunciphisa ama-ounces angaphezu kuka-6 kwenyama ngosuku ngalunye.
> Imithombo:
> I-American Heart Association. Inyama, Izinkukhu, Nezinhlanzi: Ukuthatha Amaprotheni Enempilo. 2016.
> Uhlelo lweMfundo kazwelonke lwe-Cholesterol. Umbiko Wesibili wePhaneli Yobuchwepheshe Ekutholeni, Ukuhlola, Nokunakekelwa kwe-High Blood Cholesterol kubantu abadala . 2002.
> Rolfes SR, Whitney E. Ukuqonda Ukudla. 14th ed. Ukuzimela, KY: Ukushicilelwa kweWadsworth; 2015.
> Ukuphathwa Kwezokudla Nezidakamizwa zase-US. Isiqondiso Sobumboni: Umhlahlandlela Wokudla Wokudla. 2013.