Indlela Yokukhetha Amaphrotheni Asemqoka Ngokwakho Cholesterol
Uma ucabanga ukuthi ukudla okuncane okumele kube yi -cholesterol kufanele kube yinyama, cabanga futhi. Ngenkathi ezinye izinqumo zezinyamazane ziphakeme kakhulu ku-cholesterol namafutha agcwele, ezinye azikho futhi zingangena ekudleni okunempilo. Inyama ebomvu nayo ingumthombo omuhle kakhulu wamavithamini amaningi namaminerali afana namavithamini B, iron kanye ne-zinc.
Uma ufuna ukufaka inyama ebomvu ekudleni kwakho kwe-cholesterol, khetha ngokukhetha inyama.
Gwema inyama yenkomo ejwayelekile, ibhethoni, inyama yenyama (njengobindi) kanye nezinkuni ezicutshungulwayo (isb., Ama-sausages, izinja ezishisayo nama-fat fat-fat luncheon meats), okungaba phezulu kakhulu ngamafutha amaningi kanye ne-cholesterol yokudla. Zama lezi swaps zokudla zenhliziyo ezinempilo ukuze wenze imenyu ehlela umoya ophefumulayo!
I-Heart-Swaps Swaps
- Shintsha ama- burgers enkomo yenkomo yemifino noma ye-soy burgers. Noma, ukwenza i-beef burger enempilo, khetha i-90% enomhlabathi wenkomo enomzimba (noma ehamba phambili) futhi wenze ama-slide amancane-anamathele ku-3 oz. max ngokukhonza ngamunye. Bambisana namafate amazambane abhakabhaka abhakabhaka ukuze uthathe impilo enempilo kuma-burgers ajwayelekile kanye namafriji.
- Shintsha ama-steak aphakeme kakhulu , njengokuthi i-filet mignon, i-T-bones, i-skirt steak ne-eye nsimbi ye- sirloin , nxazonke nxazonke noma phansi. Lezi zicucu ziyancipha kumafutha agcwele, ama-calories kanye ne-cholesterol. Futhi, bheka amagama athi "Ukukhetha" noma "Khetha," kunokuthi "uNdunankulu," okuvame ukukhombisa ukucutshungulwa kwe-fattier.
- Shintsha inyama yezinyosi noma izinkukhu inselele -gazinga zama tempeh, seitan ne tofu. Lezi zikhundla zemifino ziyimithombo enhle kakhulu yamaprotheni, futhi kalula uthatha ukunambitheka kwama-sauces nama-flavorings asetshenziselwa ukulungiselela. Ukwengeza izinketho ezingenasici ekujikelezweni kwakho masonto onke ukuhamba kahle kwempilo yenhliziyo
- Shintsha umquba wendabuko wendabuko lokhu okunciphise phansi, okunye okunye okunye okunye okukwenziwe yi-cholesterol: isobho sezinyosi ezimanzi.
- Shintsha inyamalo yezinkukhu ezincane ze-inkukhu bese ugcwalisa lokhu okuphumula kweplanethi yakho ngemifino enomsoco omnyama omnyama ohlaza okomdaka njengo broccoli, imifino, nesipinashi kanye nokukhonza okuncane okomuthi ophephile (i-peas noma amazambane amancane aphekiwe).
- Shintsha ama- meatballs enkomo yenkomo ngalezi zinkukhu ezimnandi zokukhukhumeza ama-mushroom ama-meatballs ukuze unqume amafutha agcwele ukudla kwakho. Bambisana ne-pasta yonke yengqolowa bese ungeze imifino eminingi ongayifanele! (Anyanisi, broccoli, pepper eluhlaza kanye obomvu, futhi i-mushroom isebenza kahle).
Ngesikhathi uqala noma yiziphi izinguquko zokudla okunjengalezi kungathatha umsebenzi othile, kodwa njengoba uqala ukwenza ushintsho, maduzane uzoba umkhuba. Vele uqale ukubeka i-efrijini yakho kanye nohlu lwakho lokudla ngezinhliziyo ezinomsoco wezilwane nezinyamazane ezimele. Faka endaweni yokupheka okuthandayo emndenini yakho ngalezi ndlela zokupheka ezincane kakhulu futhi ngokushesha uzobona ukuthi lezi swaps zenyama zivumela ukuba ulahlekelwe i-cholesterol ngaphandle kokudla ukunambitheka.