Uma uqala nje ukudla okuphansi kwe-cholesterol, kuyasiza ukubhekisela ohlwini lwe-cholesterol ephezulu kanye nokudla okune- fat fat saturated ukugwema nokukhawulela. Khumbula, akukaze kube sekwephuzile kakhulu ukuthola izindlela zokudla okunempilo.
Kungani Okugcotshwe Amafutha Ne-Cholesterol Kufanele Kube Nomkhawulo
Ukudla okunamafutha amaningi kanye ne-cholesterol kungabangela iqhaza eliphakeme kakhulu le-cholesterol kanye ne-lipoprotein ephakeme kakhulu (LDL-i-"bad" cholesterol) emzimbeni, okwandisa ingozi yakho ye-artery coronary isifo esibangelwa yi-atherosclerosis, phezulu emithanjeni.
Nasi uhlu lokudla oluphezulu e-cholesterol noma ngamafutha agcweleyo okudingayo ukukhawulela noma ukugwema:
Amaqanda Nenyama
- Nciphisa amaqanda wonke kusukela i-yolk yilokho okuqukethe i-cholesterol namafutha agcwele. Sebenzisa amaqanda abamhlophe noma amaqanda esikhundleni sokupheka ukubiza amaqanda angaphezu kweyodwa. Qaphela ukuthi akudingeki uqede amaqanda ngokuphelele, ikakhulukazi amaqanda abamhlophe, aphezulu kakhulu amaprotheni.
- Nciphisa ukusika okunamafutha amaningi okunjengezintambo eziphezulu, i-T-bone, i-tenderloin, i-porterhouse, i-brisket, i-rib-iso, ne-flank steak. Khetha inyama ebizwa ngokuthi "ukukhetha," "khetha," futhi "incike."
- Gwema inyama okuthiwa "isilwane" njenge-isibindi nama-sweetbreads, anesisindo esingama-375 mg we-cholesterol ngehora lesithathu.
- Ukunciphisa ukudla okudutshulwa nokudla okunjengezinkukhu ezifana ne-bologna, ham, izinja ezishisayo, isobho, kanye nezinyama zokudla kwasemini. Aphakeme emafutheni agcwele futhi i-sodium.
- Gwema i-duck ne-goose, nakuba inothi elilondayo, isifuba esingenasici noma umlenze kukhona ukukhetha okuphansi kwamafutha. Gwema ukuthosa noma yini edoti noma e-goose fat.
Ubisi
- Nciphisa ukudla kwakho kwemikhiqizo yobisi ephelele njengobhotela kanye nobisi lonke, kanye namaphesenti angu-2 wemikhiqizo yamafutha, njengama-yogurt nama-cheeses.
- Uma ujwayele ukuphuza ubisi oluphelele noma ukusebenzisa imikhiqizo yobisi ephelele , zama ukushintshela ubisi oluncane noma u-1% wobisi nemikhiqizo yobisi. Uma uzizwa ukhululekile ngamaphesenti aphansi noma amaphesenti angu-1, zama ukhiqiza ubisi nemikhiqizo yobisi engeyona fat.
Amafutha
- Gwema ukudla okuqukethe amafutha yemifino enganciphiswanga ukuze unciphise ama-trans trans ekudleni kwakho. Hlola amalebula okudla okudla okuhlanganisiwe ngokwemigomo "hydrogenated" noma "amafutha athile-hydrogenated." Uma le migomo ibonakala njengenye yezingxenye ezinhlanu zokuqala, kuyobe kululeka ukugwema noma ukunciphisa leyo mikhiqizo.
Okungekho
- Nciphisa amafrimu aseFrance kanye nezinye izitsha ezithosiwe ezenziwe ngamafutha angenalo i-hydrogenated noma egcwele. Zama ukucheka amazambane ama-sweet potatoes noma izithelo ukuze uthole okunye okunempilo.
I-Desserts
- Nciphisa amaqebelengwane, amakhukhi, ama-crackers, amakhekhe, ama-pie, ama-muffins, nama-donuts, ikakhulukazi lawo awenziwe ngamafutha angenayo i-hydrogenated noma egcwele. Lapho upheka ekhaya, cabanga izindlela zokupheka ezinamafutha ukuze wenze ama-dessert akho athole uketshezi oluningi lwe-cholesterol.
Ukudla Okuphansi-Cholesterol Kungaba Yobunjiniyela
Khumbula ukuthi ukudla kwakho okunamnandi kokudla kwe-cholesterol akudingeki kube njengenqatshelwe njengoba kungenzeka ukuthi ulindele. Nakuba kuhilela ukukhawulela noma ukugwema ukudla okubalulwe ngenhla, kunezinto eziningi zokudla ezintsha nezindlela zokupheka ongene ngazo futhi. Ungashintsha zokupheka zakudala ozithandayo ngokufaka okunye ukukhetha okunenhliziyo enhle futhi uthole izindlela zokudala ukulungisa ukudla okusha okungenzeka ungakaze uzame ngaphambi kwalokho kusiza i-cholesterol ephansi, njenge-black, i-navy, noma ubhontshisi bezinso, isitshalo seqanda, i-okra, i-oats, i-soy , nezinhlanzi ezinamafutha.
> Imithombo:
> I-Harvard Heart Letter. 11 Ukudla Okungaphansi Kwe-Cholesterol. I-Harvard Health Publishing: I-Harvard Medical School. Kubuyekezwe ngo-Agasti 12, 2017.
> Ithimba le-Heart and Vascular. Zingaki Amaqanda Ungadla Ukuze Uhlale Unenhliziyo-Impilo? Umtholampilo waseCleveland. Ishicilelwe ngo-January 23, 2015.