Kwabanye bethu, ukongezwa kwenyama kukuyinxalenye engcono kakhulu yesandwich okanye ukugoqa. Nangona kunjalo, ukuba uqalise ukubukela i- cholesterol yakho kunye ne- triglycerides , ukongeza ezo ziqulatho ezininzi zokutya okunokutya zingabhubhisa intliziyo enye. Izilwanyana zezilwanyana ziqulethe ixabiso elincinane lamanqatha azalisiweyo- anokunyusa amazinga e-lipid egazini lakho. Nangona kukho impikiswano malunga nokuba uninzi lwefuthe elizaliswe ngotyeba lunokuthi lube namazinga eepidid, ukutya okuphezulu kunamafutha azalisiweyo kufana nokuba ngaphezulu kweekhalori.
Ukuba ulandela ukutya okunciphisa i-cholesterol kwaye ungathanda ukufaka ukutyunjwa kokutya okudliwa kwezinye izitya zakho, olu luhlu luyakunceda ekukhetheni inyama enomdla wokubeka kwisiqwenga sakho esilandelayo okanye ukugoqa.
Ukutya okuNgciniweyo kwi-Content Content
Ukunyuselwa kwinqwelo yenkukhu - njengenkukhu kunye ne-turkey - iqulethe ixabiso elincinane lamanqatha amaninzi ngokuthelekiswa nezinye izidlo zokutya. Nangona kunjalo, kufuneka uqinisekise ukuba ukhethe ezinye iinxalenye zeentaka ukuqinisekisa ukuba ufumana ukutywa kwezilwanyana ezinqabileyo. Inyama emhlophe, equka izihlunu ezisuka kwibele kunye namaphiko entaka, ngokuqhelekileyo inomxholo ocolekileyo ocolekileyo oqhathaniswa nomnyama omnyama, oqhelekileyo uquka izicubu zomzimba ezivela emathangeni nasemilenzeni yenyoni. Ezi zilandelayo:
- Xa isonka se-turkey esityiweyo (28 amagremu) iqukethe iigramu ezingama-3 zamanqatha azalisiweyo kunye neekhalori ezingama-30
- Isinye isonka senyosi ebisikiweyo (27 grams) iqukethe iigramu ezingama-3 zamanqatha azalisiweyo kunye neekhalori ezingama-39
Ngokufaka endaweni yokutya e-fat-saturated high-fat saturated portions ye inkukhu okanye i-turkey, unokunciphisa inani lamafutha kunye neekhalori ozifakayo kwisondlo sakho. Nangona kunjalo, le miqatha ingabongeza - ke qiniseka ukuba ugcina umkhondo wendlela obeka ngayo isitya sakho.
Ukutya okuninzi kwi-Fat Content
Ezinye izidlo ezidliwayo ezinamafutha aphezulu, kwaye zingenisa amafutha amaninzi angaphezulu kwezidlo.
Ezi zidlo ziquka:
- I-Salami - Isinye isiqhekeza (28 amagremu) iqukethe i-0.8 gram yeoli egcweleyo kunye neekhalori ezingama-49
- I-Bologna - Isinye isiqendu (28 amagremu) siqulethe i-3.5 gram yeoli egcweleyo kunye neekhalori eziyi-90
- UHam - Isinye isisi (28 amagremu) iqulethe i-0.5 gram yeoli egcweleyo kunye neekhalori ezingama-40
- Inyosi yokugcoba - Xa isicande (26 amagremu) sine-gram e-1 yamanqwanqwa amaninzi kunye nama-khalori angu-52
Nangona enye ingcewa yeyiphi na yokutya okudliwayo ayinakuchaphazela kakhulu amanqanaba akho e-lipid, ukugqithisa kwiinqununu ezininzi kwi-sandwich yakho okanye ekugqibeni kwakho kunokongeza iikhalori kunye namafutha ekudleni kwakho okunempilo.
Ukukhetha ukutya kwezidlo: Izenzo ezilungileyo
Ukuba unomnqweno wokubandakanya inyama yokutya kwi-cholesterol-yokunciphisa ukutya, ezi ngcebiso ziya kuqinisekisa ukuba uquka ukucutshulwa kwenyama okungeke kubangele ukunyuka kwamafutha e-cholesterol.
- Ukutya ukutya kwezilwanyana ngokumodareyitha. Ukongeza ukutya kwezilwanyana rhoqo kwisondlo sakho - ngokukodwa ngaphezulu kokutya okunye okunokuthi unokutya okuphakamileyo kunamafutha - kunokuvelisa amafutha amaninzi kwimpilo yakho yemihla ngemihla.
- Khetha ukutya okudliwayo okubhaliweyo njengamandla kwaye aphantsi kweoli. Oku kuya kuqinisekisa ukuba inyama iyancipha kwioli egcweleyo kunye neekhalori kunezinye eziphezulu zeoli. Ezi zinyango ziba neoli encinci ngaphakathi kwenyama okanye zinokucocwa okuncinci kuncinci kunezocucu zokunciphisa amafutha.
- Ukuba unokhetho lweenkukhu, khetha ukucutswa kwenyama emhlophe endaweni yenyama emnyama. Ngokomzekelo, enye inkomishi (140 g) yenkukhu equle inyama emhlophe iqukethe i-1.8 gram yeoli egcweleyo kunye ne-119 grams ye-cholesterol, kanti isahlulo esifanayo semnyama ebininzi iqukethe i-3.7 gram yeoli egcweleyo kunye ne-130 grams ye-cholesterol .
- Yitshintshe kunye nabafakela inyama. Amaninzi amaninzi afaka inyama, afana ne-soy patties okanye i-tofu, anika i-taste and taste to a sandwich okanye ayifake ngaphandle kweoli kunye ne-cholesterol.
- Xa ungathandabuzeki, khangela iilebula. Uluhlu olukhankanywe ngasentla luyimingcele, ngoko inyama yakho enokutya ingaba phezulu okanye iphantsi kweoli kunye ne-cholesterol. Ngoko ke, kufuneka uhlale ubonisana neleyile yokutya kwiphakheji ukujonga i-fat, i-cholesterol kunye nomxholo wekhalori.
Imithombo
URolfes SR, Whitney E. Ukuqonda Ukutya, 14th 2015.