Esikhathini esedlule, siye sigweme amaqanda, ikakhulukazi izikhupha zeqanda ngenxa yokuqukethwe okuphezulu kwe-cholesterol. Noma kunjalo, lokhu kucabanga kuye kwashintsha. Eqinisweni, izinkombandlela ezintsha zokudla kwamaMelika ziphakamisa izincomo ukunciphisa i-cholesterol yokudla ezingaphezu kuka 300mg / ngosuku.
Imihlahlandlela yombuso: "Ubufakazi obutholakalayo abukhombisani ubudlelwane obuhloniphayo phakathi kokusetshenziswa kwe-cholesterol yokudla kanye ne-serum cholesterol ... i-cholesterol ayiyona isondlo yokukhathazeka ngokugqithisa okukhulu."
Kodwa, ngenkathi kungadingeki sigxile kwi-cholesterol yokudla, kufanele siqaphe ukufakwa kwamanoni agcwele futhi ahambayo ekudleni kwethu. Lezi zinhlobo ezimbili zamafutha zingandisa i-cholesterol embi (i-LDL). Futhi amazinga aphakeme e-LDL egazini angabangela ukuqina kwesifo sokuqina kwamathambo (ukuqina kobuchopho) futhi ukwandise ingozi yesifo senhliziyo.
Ukudla okuphezulu kwamafutha agcwele kuhlanganisa:
- Izinkuni ezifakiwe njenge-bacon kanye nesoseji
- Ukwehla okubandayo okukhulu okunjengama-bologna kanye ne-salami
- Izinyama ezibomvu ezinamandla ezibomvu, njengezimbambo, izimbambo, inyama yenkomo, namaqatha amafutha
- Ukudla okuthosiwe
- Ubisi olunamafutha obugcwele njengobisi lonke, ushizi, ibhotela
Ukudla okucebile ngamafutha okuthutha kuhlanganisa:
- Amaswidi ashintshiwe afana ne-pie crust, amakhukhi, amaqebelengwane, ama-frosting
- Ukudla okujulile okunamafutha okuthosiwe
- I-margarine nokusabalalisa okuqukethe amafutha athile ama-hydrogenated
- Ukudla okuqukethe amafutha ayingxenye ye-hydrogenated
- Ukudla kwezilwane nemikhiqizo yobisi
I-American Heart Association itusa ukuthi labo abadala abazozuza ngokunciphisa i-cholesterol yabo ye-LDL kufanele:
- Nciphisa amafutha agcweleyo angabi ngaphezu kwamaphesenti amahlanu kuya kwanguyisithupha amakhilogremu ayizinkulungwane. Umuntu odla ama-kilojoule angu-2 000 ngosuku olungaba ngu-11 kuya kwangu-13 amagremu wamafutha agcwele.
- Nciphisa amaphesenti ama-kilojoule avela ku- trans fat.
Ukudla okunomsoco wamaqanda
Elinye iqanda elikhulu (eligcwele ne-yolk) liqukethe:
- Ama-calorie angu-80
- Amafutha angu-5.8g
- 1.8g amafutha agcwele
- 216mg cholesterol
- 80mg sodium
- .4g i-carbohydrate
- 0g fiber
- 4g ushukela
- 7.3g amaprotheni
Wonke amafutha agcweleyo ahlala e-yolk. Uma kuthiwa, noma ngabe udle i-yolk eyodwa ngosuku, usazokwazi ukushaya ukudla okungaphezulu kwama-11 kuya kwangu-13 amagremu amafutha agcwele.
Ngaphandle kwamafutha agcwele, i-yolk yeqanda empeleni isondlo esinomsoco, equkethe i-vitamin D, ama-fatty acids ebalulekile, namaprotheni. Amaqanda aphansi ngokwemvelo e-carbohydrate futhi.
Ukudla ukudla okunama-carbohydrate okuguquliwe, okuphansi kungasiza ukuphatha ushukela wegazi. Uma udla amaqanda, ulinganise amafutha agcwele ngokukhumbula ukuthi udla ngani kanye nokuthi yikuphi okunye ukudla oye wadla ngalolo suku. Isibonelo, esikhundleni sebhekoni namaqanda anamanqamu ase-hash, khetha i-omelet yama-broccoli, amaqanda, kanye ne-avocado enomshini ogcwele wezinhlamvu.
Nazi ezinye imibono enkulu yamaqanda:
5 Izinqumo zokudla kwaseKhisimusi ezinomsoco futhi ezinomsoco
Isifo Sikashukela Sokudla Kwekhefu
Indlela Yokwenza I-Frittata
> Imithombo
> Umbiko wezesayensi weKomidi eliPhakamiso lezinkombandlela zezinsuku zika 2015. Mashi 30, 2015. http://www.health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Diary-Guidelines-Advisory-Committee.pdf
> American Heart Association. Yazi amafutha akho. Mashi 30, 2015. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp
> I-National Institute of Health. Iphepha le-Vitamin D. Mashi 30, 2015. http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/