Yongeza ukutya okuMbala kunye noThabileyo kwiCholesterol yakho-Ukutya okunomhlobo
Unokuqala ukutya okunomdla we-cholesterol ngokuhlaziya uluhlu lokutya lwe-cholesterol ephantsi. Ngombulelo, ukutya okuphantsi kwe-cholesterol kudinga ukongeza ukutya okuninzi kwindlela yakho yemihla ngemihla, kungekhona nje ukuyeka ukutya okungahambi kakuhle. Ukutya okuphantsi kwe-cholesterol kunokuzaliswa kokutya okunemibala kunye ne-flavorful kwaye akukho mingcipheko kwiinkozo ezingenasitye ongazisebenzisayo ukuze wenze ukutya kwakho kujabulise.
Njengokuba naluphi na ukutya, qi niseka ukuba udibane nodokotela wakho kwizikhokelo ezithile zokutya. Imfuno zakho zingabandakanyi ezinye zezi zokutya. Phrinta olu luhlu oluhle kwaye uluthathe nawe kwivenkile kwaye uzame into entsha kunye nempilo.
Izithelo kunye nemifuno
Iziqhamo kunye nemifuno eninzi imithombo yamavithamini kunye nefiber.
- Iimifuno: ezitsha, ezinamathanga, okanye ezinqambileyo-ngaphandle kweoli edibeneyo, i-sauce, okanye ityuwa. Yonke imifuno i-cholesterol. Ngokukodwa, khetha imifuno eluhlaza (efana ne-broccoli, yama-kare, nesipinashi) kunye nemifuno enzulu ye-orange (i-carrots, i-sweet potato, i-acorn kunye ne-squash e-butternut).
- Iziqhamo: ezitsha, eziqhenqileyo, ezinamanzi, okanye ezomileyo-ngaphandle kweshukela elongezelelweyo. Jabulela isiqhamo sonke ngokukhethekileyo kwiphunga lesithelo ukuze ufumane izibonelelo zefiber.
- Iisobho ezinempilo: utamatisi, imifuno, inkukhu, i-minestrone (khetha i-sodium ephantsi xa kunokwenzeka)
Iingqolowa Zonke kunye namaNtshu
- Isonka esineengqolowa, i-rye kunye ne-pumpernickel isonka, ii-tortillas zengqolowa epheleleyo kunye neengxowa
- Iingqolowa ezipheleleyo ezinjengalezo zi-oat, bran, okanye ilayisi-based
- I-oats kunye ne-oat bran banconywa njengemithombo yefiber.
- Amantongomane kunye nembewu: iilmond, i-walnuts, iinqabunga zaseBrazil, i-hazelnuts, i-pecans, imbewu ye-chia, kunye ne-flaxseeds yomhlaba ziyimithombo emihle ye-omega-3 fatty acids. Ii-almond kunye ne-walnuts ziyimithombo yendalo yezityalo ezizuzisayo.
Iibhontshisi kunye neMifuno-Iiprotheni zokutya
- I-Tofu, tempeh, i-soy / i-burgers yemifuno. Ezi zinto ziyimithombo emihle yefiber.
- Iipeya ezomileyo kunye neembotyi, ii-peas-eyed black, iimbotyi zeentso, ii-soybean, iilenti, ubhontshisi obusikiweyo. Ezi ziyimithombo ephezulu yefiber kunye neeprotheni.
Amaqanda kunye nenyama
- Amaqanda abamhlophe kunye nendawo yeqanda
- Izidlo ezinomdla : i-sirloin, i-chuck, ihamba kwaye ijikeleze. Khetha "ukhetho" okanye "khetha" amanani ngaphezu kwe "prime." Khetha ukutya okunamafutha okanye okuninzi okutya
- I-Skinless turkey kunye nenkukhu: khetha inyama ekhanyayo phezu komnyama omnyama
Iintlanzi kunye neelwandle
- Intlanzi: ngakumbi i-salmon, i-trout, i-sardines, i-albacore ityhuna kunye ne-herring njengoko zizityebi kwi-omega-3 fatty acids. Kwakhona ujonge i-tuna, i-mackerel, i-halibut, i-tilapia kunye nekhodi. Yidla ubuncinane ubuncinane ezimbini kwiintlanzi nganye ngeveki.
- Ukutya kwezilwandle: i-clams, i-crab, i-oysters, i-lobster, i-scallops. Qaphela ukuba i-shrimp kunye ne-crawfish ziphezulu kwi-cholesterol kodwa ziphantsi kweoli kunye namafutha amaninzi kunokuba zininzi zenyama kunye neenkukhu, ngoko ke kukukhetha okungcono.
Iimveliso zederi
- I-Skim (nonfat) okanye i-1 ekhulwini yobisi kunye ne-fat fat-fat or non-fat e-evaporated okanye i-milk condensed for cooking
- Iimveliso ezinobisi ezincinci okanye ezingezona ziphathekayo zobisi ezifana noshi, i-cottage cheese, ukhilimu omuncu, i-ayisikrimu kunye ne-yogurts
- I-protein ye-protein ye-Whey inenzuzo ye-cholesterol kunye nokukhetha okulungileyo ukudibanisa kwi-smoothies kwiprotheni.
Iidayisi kunye neziNyulo
- Iziqhamo eziqhambileyo (Qaphela ukuba iidipefruit zinokusebenzisana neyeza ezininzi zokunciphisa i-cholesterol kwaye kufuneka ziphephe. Buza udokotela wakho ukuba i-grapefruit ifanelekile.)
- Lite emoyeni-popped okanye microwave popcorn
- I-sbetbet okanye i-sorbet engekho mafutha
- Iqhekeza lokutya elingu-fat fat
- I-cookie e-low-fat, ezifana ne-crackers yezilwanyana, imivumba yamakhiwane, i-ginger snaps, i-cookie cookies, i-graham crackers. Khangela iilebhile ezingabonakali ziqu
- Iibhaki zepatati ezibhaka
- Iimvumba ze-snack zonke
- Gelatin
ILizwi
Nangona ezinye ukutya zingacetyiswa ngokutya okunciphisa i-cholesterol kunezinye, iikhalori zii-calories, kwaye ziyakongeza ukuba udla ukutya okunempilo okanye ukhetho lwe-junkier.
Qiniseka ukukhumbula njengoko uceba ukutya kwakho.
> Imithombo:
> I-Cholesterol-Ukunciphisa: Amacandelo anokomoya. Kliniki yaseCleveland. https://my.clevelandclinic.org/health/articles/cholesterol-lowering-strategies.
> Ukupheka ukuLawula iCholesterol. American Heart Association. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-To-Lower-Cholesterol_UCM_305630_Article.jsp#.WU5ReWjyvmY.
> Izikhokelo zeZidlo zamaMerika 2015-2020. Isebe lezoLimo laseMerika. https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-alth-eating-patterns/.