Kwabaningi bethu, ukwengezwa kwenyama kungcono ingxenye yesangweji noma ukugoqa. Kodwa-ke, uma usuqale ukubuka i- cholesterol yakho ne- triglycerides , ukwengeza lezo zingxenye eziningi zokudla okunomsoco kungabhubhisa ukudla okunye okunempilo. Izinyamazane zezilwane zinezinhlobo ezihlukahlukene zamafutha agcwele - ezingase zandise amazinga e-lipid egazini lakho. Ngisho noma kukhona ingxabano mayelana nokuthi ingakanani emthelela omubi ogcwele amafutha angase abe namazinga akho e-lipid, ukudla okuphakeme ngamafutha agcwele futhi kubuye kube ngaphezulu kwamakholori.
Uma ulandela ukudla okunciphisa i-cholesterol futhi ungathanda ukufaka ukusikeka kokudla okunomsoco kwezinye izitsha zakho, lolu hlu luzokusiza ekukhetheni ukudla okunomsoco okunamandla ukubeka esakatweni sakho esilandelayo noma ukugoqa.
Ukudla okudliwa okuncane kunokuqukethwe kwe-Fat
Ukunqunywa kwezinkukhu ezivela emhlabathini inkukhu - njengenkukhu kanye ne-turkey - ngokuvamile kuneziqu ezincane zamafutha agcweleyo uma kuqhathaniswa nezinye izinyamazane ezidlayo. Kodwa-ke, kufanele uqinisekise ukuthi ukhethe izingxenye ezithile zezinyoni ukuqinisekisa ukuthi uthola ukusikeka okunamandla kakhulu kwenyama. Inyama emhlophe, ehlanganisa imisipha evela ebeleni namaphiko alo nyoni, ngokuvamile iqukethe amafutha amanengi aphansi kakhulu uma kuqhathaniswa nomnyama omnyama, okuvame ukuhlanganisa izicubu zomzimba ezisuka emathangeni nasemilenzeni yenyoni. Kwezingxenye ezilandelayo:
- Uma ucezu lwesibisi se-turkey olugajisiwe (amagremu angu-28) liqukethe ama-gramu angu-0 wamafutha agcwele futhi ama-khalori angu-30
- Ingxenye eyodwa yebele lezinkukhu ezigajisiwe (ama-gramu angu-27) iqukethe ama-gramu angu-0 wamafutha agcwele kanye nama-calories angu-39
Ngokufaka esikhundleni sokudla okunamafutha aphezulu okugcotshwe ngezinkukhu noma i-turkey, unganciphisa inani lamafutha nama-kilojoule owenzayo ekudleni kwakho. Noma kunjalo, lezi tincetu zingakwazi ukufaka phezulu - ngakho qiniseka ukuthi ugcina ithrekhi yokuthi ubeka kangakanani ipuleti yakho.
Ukudla okudliwa kakhulu ekuqukethwe kwe-Fat
Ezinye izinhlobo zokudla ezinamafutha aphezulu, futhi zingase zifake amafutha aningi ngokweqile ekudleni kwakho.
Lezi zidalwa zihlanganisa:
- I-Salami - Isiqephu esisodwa (amagremu angu-28) iqukethe ama-gram angu-8 amafutha agcwele futhi ama-khalori angu-49
- I-Bologna - Isiqephu esisodwa (amagremu angu-28) sine-3.5 amagremu wamafutha aphelele kanye nama-khalori angu-90
- UHam - Isiqephu esisodwa (amagremu angu-28) siqukethe ama-gramu angu-0.5 amafutha agcwele amakholori angu-40
- Inyosi enomsoco - Uma ucebile (amagremu angu-26) aqukethe igramu elilodwa lamafutha agcwele kanye nama-khalori angu-52
Nakuba ingxenye eyodwa yanoma iyiphi yalezi zilwane ezidliwayo ingase ingathinteli amazinga akho e-lipid, ukugxila ezincekeni eziningi kwi-sandwich yakho noma ekugqumbeni kwakho kungeza ama-calories amaningi namafutha ekudleni kwakho okunempilo.
Ukukhetha ukudla okudliwa: Izindlela ezihamba phambili
Uma unesifiso sokufaka inyama enomsolo ekudleni kwakho kwe-cholesterol-ukwehla, lezi zeluleko eziwusizo zizoqinisekisa ukuthi uhlanganisa ukusikeka okunempilo kwenyama okungeke kubangele amazinga e-cholesterol akho akwandise kakhulu:
- Yidla inyama yezilwane ngokulinganisela. Ukwengeza ukudla kwesilwane njalo ekudleni kwakho - ikakhulukazi kokunye kokudla okunye okungenzeka ukuthi uyadla okungamafutha amaningi - kungangenisa amafutha angaphezu kokudla kwakho kwansuku zonke.
- Khetha ukudla okunomsoco obhalwe njengamafutha aphansi futhi aphansi. Lokhu kuzoqinisekisa ukuthi inyama ingaphansi kwamafutha agcwele amakholori kunezihlobo zayo ezinamafutha aphezulu. Lezi zinyama ngokuvamile zinamafutha angaphansi kwenyama noma zingahlanjululwa kancane kancane kunezincani zokunciphisa amafutha.
- Uma unenketho yezinkukhu ezithile, khetha ukusikeka kwenyama emhlophe esikhundleni senyama emnyama. Isibonelo, inkomishi eyodwa (140 g) yenkukhu equkethe inyama emhlophe iqukethe ama-1.8 amagremu amafutha agcwele kanye nama-gramu angu-119 we-cholesterol, kanti ingxenye efanayo yenyama enomnyama iqukethe amagremu angama-3.7 amafutha agcwele futhi ama-130 amagremu we-cholesterol .
- Yishintshe ngokufaka esikhundleni senyama. Abaningi abathintekayo inyama, njengama-soybean patties noma tofu, banikeza ukunambitheka okufanayo okumnandi nokuthungwa kwis sandwich noma ukugoqa ngaphandle kwamafutha amaningi agcwele futhi i-cholesterol.
- Uma ungabaza, hlola ilebula. Uhlu olubalwe ngenhla yizilinganiso, ngakho inyama yakho enomsoco ingaba ephakeme noma ephansi emaqenjini anamafutha kanye ne-cholesterol. Ngakho-ke, kufanele uxoxe njalo nelebula lezokudla emphakathini ukuze uhlole amafutha, i-cholesterol, ne-caloric.
Imithombo
URolfes SR, Whitney E. Ukuqonda Ukudla, 14th of 2015.