Kwixesha elidlulileyo, siye sigwema amaqanda, ngokukodwa izikhupha zeqanda ngenxa yezinto eziphezulu ze-cholesterol. Nangona kunjalo, ukucinga oku kutshintshile. Enyanisweni, izikhokelo ezitsha zoLondlo lwabantu baseMerika ziphakanyisile iziphakamiso zokunciphisa i-cholesterol yokutya engabi ngaphezu kwama-300mg / ngosuku.
Izikhokelo zichaza: "Ubungqina obukhoyo abukho ulwalamano oluxabisekileyo phakathi kokusetyenziswa kwe-cholesterol yokutya kunye ne-serum cholesterol ... i-cholesterol ayiyona into ebangela ukhathazeka ngokugqithiseleyo."
Kodwa, ngelixa singenako ukugxila kwi-cholesterol yokutya, simele sijonge ukutyiwa kweoli egcweleyo kunye ne-trans kwiidlo zethu. Ezi zimbini iintlobo zamafutha zinokunyusa i-cholesterol embi (LDL). Yaye amanqanaba aphezulu e-LDL egazini angakhokelela kwi-atherosclerosis (ukuqina kwama-arridi) kwaye ukwandisa ingozi yesifo senhliziyo.
Ukutya okuphakamileyo kumafutha anelisiweyo kuquka:
- Iinyama ezenziwe njenge-bacon kunye ne-sausage
- Ukunyuka kwamafutha okugqithisa okufana ne-bologna kunye ne-Salami
- Iinyama ezibomvu ezinomzimba obomvu, ezinje, iimbambo, inyama yenkomo, kunye namaqatha amanqatha
- Ukutya okuthosiweyo
- Ubisi obunzima obugcwele ubisi olupheleleyo, ushizi, ibhotela
Ukutya okucebileyo kwi-fat fat kubandakanya:
- Iipesele ezicatshulwa njenge-pie crust, ii-cookies, iinqebengwane, i-frosting
- Ukutya okunamafutha aqhotyoshelweyo
- I-margarine kwaye isasazeka equlethe ioli
- Ukutya okuqulethe ioli ye-hydrogen
- Ukutya kwezilwanyana nemveliso yobisi
I-American Heart Association icebisa ukuba abo bantu abadala baya kuzuza ngokunciphisa i-cholesterol yabo yeLDL kufuneka:
- Ukunciphisa amafutha amaninzi angabi ngaphezu kwamahlanu ukuya kweyesithandathu kwipesenti zeekhalori. Kumntu odla iikhalori ezingama-2 000 ngosuku eli malunga ne-11 ukuya kuma-13 amagremu weenqatha ezizalisiweyo.
- Ukunciphisa iipesenti zeekhalori ezivela kwi- trans fat.
Ukutya okunomsoco wamaqanda
Elinye iqanda elikhulu (elipheleleyo kunye ne-yolk) liqule:
- 80 khalori
- 5.8g amanqatha
- 1.8g amanqatha amaninzi
- 216mg i-cholesterol
- 80mg sodium
- .4g i-carbohydrate
- 0g fiber
- 4g ishukela
- 7.3g protein
Zonke iinqatha ezizalisiweyo zihlala kwi-yolk. Xa kuthethwa oko, nangona ukuba ufanele udle i-yolk enye ngosuku, awuyi kubuya u-11 ukuya kuma-13 amagremu weenqatha ezizalisiweyo.
Ngaphandle kwamafutha azalisiweyo, i-yolk yeqanda empeleni isondlo esinomsoco, equkethe i-vitamin D, i-fatty acid acids, kunye neprotheni. Amaqanda aphantsi ngokwemvelo kwi-carbohydrate.
Ukutya ukutya okuncinciweyo, okuncinci ye-carbohydrate kunokunceda ukulawula iishukela zegazi. Xa udla amaqanda, ulinganise amafutha athile ngokukhumbuza oko udlayo kunye nabo kunye nantoni na ukutya oye wadla ngaloo mini. Ngokomzekelo, esikhundleni sebhekoni kunye namaqanda nge-brownh hashi, khetha i-broccoli, iqanda, kunye ne-avocado omelet ene-toast.
Nazi ezinye iimbono ezinkulu zeqanda:
5 I-Carbohydrate eNgcilisayo kwaye iNondlo eNgcolileyo
Isifo sikashukela se-Omelets
Indlela yokwenza iFrittata
> Imithombo
Iingxelo zeSayensi zeKomiti yeeNkcazo zeZikhokelo zeZidlo zika-2015. Matshi 30, 2015. http://www.health.gov/dietaryguidelines/2015-scientific-port/PDFs/Scientific-Report-of-the-2015-Diary-Guidelines-Advory-Committee.pdf
> American Heart Association. Yazi Iifati Zakho. Ngo-Matshi 30, 2015. http://www.heart.org/HEARTORG/Conditions/Cholesterol/UkukhuphazaKuHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp
> ISiko leSizwe lezeMpilo. Iphepha le-Vitamin D. Matshi 30, 2015. http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/