Engeza Ukudla Okumnandi Ne-Flavorful Ekudleni kwakho Kwe-Cholesterol-Friendly
Ungaqala ukudla okunomsoco we-cholesterol ngokubuyekeza uhlu lokudla oluphansi lwe-cholesterol. Ngokuthakazelisayo, ukudla okuphansi kwe-cholesterol kudinga ukwengeza ukudla okuningi emisebenzini yakho yansuku zonke, hhayi nje ukugwema ukudla okungenampilo. Ukudla okuphansi kwe-cholesterol kungagcwele ukudla okumibalabala futhi okunezinhlobonhlobo futhi akukho mingcele ezinununci ezingenalutho ongazisebenzisa ukuze wenze ukudla kwakho kujabulise.
Njengokudla okunye, qiniseka ukubonisana nodokotela wakho ngezinkomba ezithile zokudla. Izidingo zakho zingase zingabandakanyi ezinye zalezi zokudla. Phrinta lolu hlu oluhle bese uluthatha nawe esitolo bese uzama into entsha futhi enempilo.
Izithelo nemifino
Izithelo nemifino eminingi imithombo emikhulu yamavithamini ne-fiber.
- Imifino: fresh, ekheniwe, noma iqhwa-ngaphandle kwamafutha engeziwe, i-sauce, noma usawoti. Yonke imifino i-cholesterol-inobungane. Ikakhulukazi, khetha imifino eluhlaza, emifino eluhlaza (efana ne-broccoli, i-kale, nesipinashi) kanye nemifino ejulile ye-orange (izaqathe, amazambane, i-acorn kanye ne-butternut squash).
- Izithelo: fresh, frozen, ekheniwe, noma omisiwe-ngaphandle ushukela added. Jabulela izithelo zonke ngokukhetha isiphuzo sesithelo ukuze uthole izinzuzo ze-fiber.
- Isobho eliphilile: utamatisi, imifino, inkukhu, i-minestrone (khetha i-sodium encane uma kungenzeka)
Ama-Grain Nonke Namantongomane
- Isinkwa esine-wheat, rye kanye ne-pumpernickel, ama-tortillas egcwele okolweni kanye nama-bagels
- Amabele okusanhlamvu okufana nalokho okuyi-oat, i-bran, noma ilayisi esekelwe
- Ama-oats kanye ne-oat bran banconywa njengemithombo ye-fiber e-soluble.
- Amantongomane kanye nembewu: ama-almonds, ama-walnuts, ama nati ka-Brazil, ama-hazelnuts, ama-pecans, imbewu ye-chia kanye nama-flaxseeds emhlabathini yimithombo emihle ye-omega-3 fatty acids. Ama-alimondi kanye nama-walnuts yimithombo yezihlahla zezitshalo ezizuzisayo.
Ubhontshisi kanye nemifino-Amaprotheni Ukudla
- I-Tofu, i-tempeh, i-burgers ye-soy / yemifino. Lezi yimithombo emihle ye-fibre e-soluble.
- Ama-peas abomile namabhontshisi, ama-peas anamehlo amnyama, ubhontshisi bezinso, ama-soybean, i-lentils, ubhontshisi obhakabhaka obusiwe. Lezi yimithombo enhle kakhulu ye-fibre namaprotheni.
Amaqanda Nenyama
- Amaqanda abamhlophe kanye nesibindi seqanda
- Ukudla okunamafutha : i-sirloin, i-chuck, ihamba futhi ijikelezile. Khetha "ukukhetha" noma "khetha" amamaki kune "prime." Khetha ukudla okunomsoco noma okunamandla
- I-turkey engenalutho nenkukhu: khetha inyama elula phezu kwenyama emnyama
Izinhlanzi nezilwane zasolwandle
- Inhlanzi: ikakhulukazi i-salmon, i-trout, i-sardines, i-albacore tuna, ne-herring njengoba icebile ama-omega-3 fatty acids. Futhi ujabulele i-tuna, i-mackerel, i-halibut, i-tilapia, ne-cod. Yidla okungenani izimboni ezimbili zezinhlanzi ngesonto ngalinye.
- Izilwane zasolwandle: i-clams, i-crab, i-oyster, i-lobster, i-scallops. Qaphela ukuthi izimpukane nezinhlanzi ziphakeme kakhulu kwe-cholesterol kodwa zingaphansi kwamafutha amaningi namafutha agcwele kunamaphiko amaningi nezinkukhu, ngakho-ke kungcono ukukhetha.
Imikhiqizo yobisi
- I-Skim (nonfat) noma ubisi lwe-1 wamaphesenti kanye nobisi obuphansi noma obunamafutha abukhuni noma abuketshezi bokupheka
- Imikhiqizo yobisi ephansi noma engekho fat efana noshizi, i-cottage shizi, ukhilimu omuncu, i-ayisikhilimu nama-yogurts
- I-whey amaprotheni powder inenzuzo ye-cholesterol kanye nokukhetha okuhle ukwengeza kuma-smoothies amaprotheni.
I-Desserts ne-Snacks
- Izithelo ezintsha (Qaphela ukuthi ama-grapefruit angakwazi ukuxhumana nemithi eminingi ye-cholesterol futhi kufanele igwenywe. Buza udokotela wakho uma i-grapefruit ikufanelekile.)
- Lite air-popped noma microwave popcorn
- I-sherbet noma i-sorbet engenamafutha noma engekho amafutha
- Ikhekhe elincane lezinyathelo zokudla zezingelosi
- Amakhukhi aphansi aphansi, njengabakwa-animal crackers, imivimbo yamakhiwane, i-ginger snaps, amakhukhi we-molasses, ama-crackers we-graham. Bheka amalebuli angabonisi amafutha athengiswayo.
- Ama-chips amazambane abhakiwe
- Izithelo zokunwa zonke izithelo
- I-Gelatin
Izwi elivela
Nakuba ukudla okunye kungase kunconywe kakhulu ekudleni kwe-cholesterol kunokunciphisa abanye, ama-kilojoule ama-calories, futhi anganezela ukuthi udla ukudla okunempilo noma izinketho ze-junkier.
Qiniseka ukuthi ukhumbula njengoba uhlela ukudla kwakho.
> Imithombo:
> I-Cholesterol-Ukunciphisa: Izindlela Zempilo Enempilo. Umtholampilo waseCleveland. https://my.clevelandclinic.org/health/articles/cholesterol-lowering-strategies.
> Ukupheka Ukunciphisa I-Cholesterol. I-American Heart Association. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-To-Lower-Cholesterol_UCM_305630_Article.jsp#.WU5ReWjyvmY.
> Izinkombandlela zokudla kwabaseMelika 2015-2020. UMnyango Wezolimo wase-US. https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/.