Indlela yokukhetha iiprotheni ezilungileyo kwiCholesterol yakho
Ukuba ucinga i- low-cholesterol yokutya kufuneka ibe yinyama-yenyama, cinga kwakhona. Nangona ezinye izigqibo zenyama, eqinisweni, ziphezulu kwi-cholesterol kunye namafutha azalisiweyo, ezinye azikho kwaye ziyakwazi ukufumana ukutya okunempilo. Inyama ebomvu nayo ingumthombo ogqwesileyo weevithamini ezininzi kunye neemaminerali ezifana ne-B vithamini, isinyithi kunye ne-zinc.
Ukuba ufuna ukufaka inyama ebomvu kwisidlo sakho se-low-cholesterol, khetha i inyama oyinyulayo.
Gwema inyama yenkomo ephantsi, i-bacon, inyama yenyama (njengesibindi) kunye nokutya (umz., I-sausages, izinja ezitshisa kunye namafutha amaninzi e-fatcheon meat), ezinokuba ziphezulu kakhulu kwi-fatty fat and cholesterol. Zama ezi zintlanzi zokutya zentliziyo zentliziyo ukuze wenze imenyu ukucwangcisa umoya!
I-Heart-Swaps Swaps
- Ukutshintshela i- burgers yenkomo yemifuno okanye i-bey burgers. Okanye, ukwenza i-beef burger enempilo, khetha i-90% yenkomo yenkomo ephilileyo (okanye i-leaner) kwaye yenza i-slide ye-small-scale-stick-stick to 3 oz. max ngokukhonza. I-Pair kunye namafries amnandi aphekiweyo ama-potato afumaneka ngokubhekiselele kwi-burgers yama-classic kunye namafries.
- Ukutshintsha ama-fat-steak cuts, okufana ne-filet mignon, i-T-bones, i-skirt steak kunye ne-eye yebhande le- sirloin , ijikelezo eliphezulu okanye ngaphantsi. Ezi zicucu ziphantsi kwioli egcweleyo, iikhalori kunye ne-cholesterol. Kwakhona, khangela amagama athi "Ukhetho" okanye "Khetha," kunokuba "iNtumbuso," ebonisa ukunyuka kwamafutha.
- Shintsha inyama yeenkukhu okanye inkukhu yenkukhu ngokugubha-gama zama tempeh, seitan ne tofu. Ezi ndawo zitshintsha imifuno ziyimithombo ephambili yeprotheni, kwaye zithatha ngokukhawuleza ukunambitheka kweesukisi kunye neendvuna ezisebenzisayo ekulungiseleleni kwazo. Ukongeza izinketho ezingenakusiza ukujikeleza ngeveki ukuhamba ngokufanelekileyo kwimpilo yengqondo
- Ukutshintshisa isonka senkomo yenkcubeko yenkomo yenkomo yenkomo yenkomo yenkomo yenkomo yenkomo yenkomo yenkomo.
- Shintsha inyamaloaf for meat chicken meatloaves uze ugcwalise le ntlanzi yesitya sakho kunye nemifuno enomsoco omnyama ohlaza okomdaka ohlaza okomhlaza njenge-broccoli, imifino, kunye nesipinashi kunye nokukhonza okuncinci kwe-starch enempilo (umzekelo okanye iifomati ezincinane eziphekiweyo).
- Ukutshintsha iibhola zezilwanyana zenyama yeenkukhu kunye nalezi zinkuni ezigcobileyo ze-mushroom inyama yezilwanyana zokunquma amanqatha amaninzi esesidlweni sakho. I-Pair kunye ne-pasta yengqolowa kwaye wongeza imifuno eninzi njengoko unokukwazi ukuyenza! (I-anyanisi, i-broccoli, i-pepper ebomvu nebomvu, kwaye i-mushroom isebenza kakuhle).
Ngoxa uqalise nayiphi na inguqu yokutya njengale nto inokuthatha umsebenzi othile, kodwa njengoko uqala ukwenza utshintsho, kungekudala uza kuba ngumkhwa. Vele uqale ukugcina i-efriji yakho kunye noluhlu lwakho lokutya kunye neentsholongwane zempilo ezixhamlekileyo kunye nezikhundla zenyama. Shintsha inyama kwiindlela zokupheka zeentsapho zakho ozithandayo kunye nale ndlela ephantsi ye-cholesterol kwaye ngokukhawuleza uyakubona ukuba le miphunga yenyama ivumela i-cholesterol enye ngaphandle kokubingelela ukunambitheka.