Ushizi Nokudla Kwe-Cholesterol Yakho Ephansi

Amathiphu weDietitians ekusebenziseni ushizi ekudleni kwakho kwe-Cholesterol

Iziguli ezine-cholesterol ephezulu zivame ukudideka ngokuthi ngabe ushizi lungaba yingxenye yokudla kwabo.

Abanye bakhetha ukugwema ukudla ushizi ngokuphelele, kuyilapho abanye bengashintshi ushizi lwabo lungenalo nhlobo.

Isu elifanele kakhulu liwela endaweni ethile phakathi. Akudingekile ukugwema ushizi ngokuphelele, kodwa uma une-cholesterol ephakeme, kuzodingeka wenze izinguquko ezithile.

Nakuba kuyiqiniso ukuthi izinhlayiya ezivamile zamafutha zingaba umthombo omkhulu wamafutha agcwele ("amafutha amabi" anika i-cholesterol ephezulu) nama-khalori. Kodwa lokhu akulona iqiniso kuzo zonke izinhlobo.

Amanoni anciphisa amafutha, alula futhi angenamafutha aphansi kakhulu emafutheni agcwele. Zingasetshenziswa njalo kodwa kufanele zibhekwe njengama-toppings okutholakele kunokuba kugxile ekudleni. Ngisho nezinhlobo ezijwayelekile (amafutha aphelele) angadlalwa ngokulinganisela. Nalapha, cabanga ngabo ngokuthi "ngezinye izikhathi" ukudla futhi hhayi ukugxila okuyinhloko kokudla.

Ukuphindaphinda Nokulawula KwamaNgxenye

Ukuze ukudla kube yimpumelelo, izidakamizwa zithuthukisa umqondo wokuthi "akukho ukudla okuvinjelwe ngokuphelele." Njenganoma yikuphi ukudla, ushizi ungafakwa ohlelweni lwakho oluphansi lwe-cholesterol uma nje umvuthwandaba nosayizi wesabelo kucatshangelwa.

U-Alison Massey MS, i-RD, odla ukwelashwa ngaphandle kwesidumbu eSt. Joseph Medical Centre (uTowson, uMd.), Ukhuthaza iziguli zakhe ukuba zinamathele ezingxenyeni eziyi-1 uma zijabulela ushizi.

(I-o-ocece ingxenye ye-ushi iyalingana ne-dice yama-4 noma isithupha esikhulile).

Okunye okungahambisani nokulingana okujwayelekile, ama-fatty-fat cheeses

"Izinkampani eziningi manje zithengisa ama-cheeses azo 'esithombeni esiphelele' noma esincane. [T] yezintandokazi zami yiCabot ^Tm neThe Laughing Cow ^Tm ," kusho uMassey.

"Futhi banezinketho ezincishisiwe-fat and lite."

Yehlisa inani le-Fat Cheese eligcwele eliqedile

Nakuba kuyiqiniso ukuthi ushizi ogcwele ogcweleyo ungaba phezulu emafutheni angagcwele kahle, okwenza izinqumo zokudla ezihlakaniphile zingakusiza ukunciphisa inani olidlayo phakathi nenkathi yosuku.

"Uma ungeke ukwazi ukwenza ngaphandle kwamafutha aphelele, kungani ungazami ukunciphisa inani le-cheese?" kusho uJessica Butcher, RD, odla ukudla e-Grand Haven, eMikh.

I-Butcher inikeza amathiphu amathathu okuguqula inani le-cheese ephelele etafuleni lakho:

1. I-pizza ye-oda nenxenye yamahhashi agcwele amafutha.
2. Jabulela sandwich yakho noma Burger ngaphandle kweshizi bese wengeza ama-pickle engeziwe esikhundleni salokho.
3. Khetha uketshezi oluthe xaxa noma olunamandla kunayo yonke amafutha we-fat ukuze ukwazi ukunciphisa inani elidingekayo. Ushizi lwe-Feta ne-goat liyamangalisa njenge-topping yesaladi yakho, i-pasta noma ukugoqa.

Cabanga ngezinye izindlela

Khumbula ukuthi ushizi lwezinyosi lwenkomo akuyona inketho yakho kuphela yokujabulela imikhiqizo yobisi.

"Khetha ama-fat-fat free-free, noma uzame ushizi, ubisi lwe-almond noma umbuzi," kusho uBeth Ellen DiLuglio, MS, RD, uthisha wokudla okunomsoco (Florida).

Okubalulekile

Jabulela ushizi ogcwele ngokulinganisela noma ukhethe ama-non-fat noma ama-fat-fat. Thumela ama-toppings ushizi uma ukwazi, noma ucabangele ezinye izindlela zokukhishwa ubisi.

^Imithombo:

^{Imibuzo yomuntu siqu 4/28/11 Alison Massey}

^{Imibuzo yomuntu siqu 4/28/11 Jessica Butcher}

^{Imibuzo yomuntu siqu 4/28/11 Beth Ellen DiLuglio}