Ingaba uzama ukunciphisa umzimba, unciphisa i-LDL yee-cholesterol, okanye ufuna ukuba "intliziyo enempilo," ukunciphisa i-fat fatated input is idea esihle. Iinkonzo zempilo yezobugcisa zikwiphepha elifanayo.
Ngokomzekelo, iNkqubo yeSizwe yeSikolo yeCholesterol incoma ukuba i-fatty fat absorption ibe yingaphantsi kwama-7 eepesenti yokudla kwakho konke ukutya kwansuku zonke.
Oko kukuthi, ukuba ulandela ukutya oku-2,000-khalori, akufanele uchithe ngaphezu kwe-14 amagremu weenqatha ezigcweleyo imihla ngemihla.
Phantse ngokufanayo ngolawulo lwe-cholesterol, i-American Heart Association icebisa ukuba abantu abadala baya kuxhamla ekunciphiseni i-LDL ye-cholesterol umda wokusetyenziswa kwabo ngamafutha azalisiweyo ama-5 ukuya kuma-6 ekhulwini weekhalori ezipheleleyo, ezilingana nama-11 ukuya kuma-13 amagremu eoli .
Ekugqibeleni, ukunciphisa i-fatty fat absorption kungathatha umsebenzi omncinci kunye nokuthintela, kodwa ngokukhetha kwakho okunempilo, uya kuziva ungcono kwaye unamandla ngakumbi.
Ngaloo, nantsi i-skinny kwizinto eziqhelekileyo zokutya eziphezulu kumafutha azalisiweyo, kunye nezinye iindlela ongakhetha kuzo esikhundleni.
AmaProtheni aPhakamileyo kumaFuthi anelisiweyo
Iimveliso ezininzi zezilwanyana ziqulethe ixabiso elininzi lamafutha anelisiweyo. Ngokukodwa, inyama yeenkomo nehagu iphakamileyo kumafutha amaninzi (umzekelo, inyama yenkomo, ingulube, kunye nebhekoni).
I-fat fat kunye negusha nazo ziphezulu kwioli egcweleyo, njengoko iqhutywe inyama, izinja ezishushu, ukutywa kwamakhaza, kunye ne-sausages kwasekuseni.
Nangona ukulandela ukutya kokunciphisa i-cholesterol akukuvimbeli ukuba ungadli inyama yesilwanyana ngokupheleleyo, kunokuncedisa ukuba uyayidla le mveliso ngexesha lokutya.
Ngaloo ndlela, ukunciphisa ukutya kwakho kwenyama yindlela elula yokunciphisa ukutya kwakho okunamafutha amaninzi.
Unokukhetha kwakhona "incibiliko" okanye "izidlo ezongezelelekileyo". Iinyama ezinamafutha ziqulethe ngaphantsi kwama-4.5 amagremu weempahla ezizalisiweyo kunye neetransti xa izidalwa ezilumkileyo ziqulethe ngaphantsi kwama-gram e-fat of fat and fats.
Njengengcambu, amafutha atyhulayo atholakala ngokwemvelo kwiimfuyo ezisekelwe kwisilwanyana (njengobomvu obomvu) kodwa uninzi luveliswa ngokusesikweni kwimveliso yamanzi edibeneyo kwaye ifunyenwe kwizinto ezifusiwe kunye neebhaki ezifana ne-donuts, i-cookies, i-crackers, i-pastries, ipake ye-pizza, i-pie , kunye namaqebengwane.
Iimpawu zeTrans ziphakamisa iLDL yomntu ("i-cholesterol embi") kwaye yehla i-HDL yomntu ("i-cholesterol efanelekileyo"). Ezi zinto zibini zandisa amathuba omntu wokuphuhlisa isifo senhliziyo.
Eminye Impilo
Njengezinye iiprotheyini ezinomzimba obomvu neengulube, unokucinga ukuba udla inyama yenkukhu, njengenkukhu okanye i-turkey, ngaphandle kwesikhumba.
Ukuba ufuna ukunqumla amanqatha amaninzi ekudleni kwakho ngendlela engakumbi, unokufumana iprotheni kwiintlanzi, iisuthi, iimbotyi, okanye i-soy.
Iimveliso zeeMveliso eziPhakamileyo kwiiFati eziThuthiweyo
Iimveliso zamachiza zikwazisa amafutha amaninzi athile ekudleni kwakho, kuquka:
- Ieshizi
- Ubisi obumhlophe okanye obisi-2
- Creams
- I-ice cream
Akunakwenzeka kuphela ukutya iimveliso zobisi kwandisa ukunyuka kwamafutha eninzi, kufuneka uqaphele iimali zobisi ezongezelelweyo kwizinto ozithandayo okanye utywala (umzekelo, i-coffee creamer okanye ibhotela kwi-toast yakho) -nonke yale mithombo yongeza ngokufanelekileyo ngokukhawuleza.
Eminye Impilo
Ukunciphisa inani leenqatha ezizalisiweyo, ukhethe iintlobo ezincinci zezifo zokutya zobisi ozithandayo, ngokuqhelekileyo zibizwa ngokuba "ngamafutha aphantsi", "skim" okanye "ingxenye-sk" kwiphakheji yawo.
Amafutha kunye namafutha aphakamileyo kumafutha anelisiweyo
Nangona iindidi ezahlukileyo kunye namafutha ayinanto onokuyidla yedwa, zihlala zibandakanywa kwiindawo ezahlukeneyo zokutya ngexesha lokulungiselela. Ezinye zala mafutha, njengama-sald-based based dressings kunye namafutha okupheka , kunokuthatha ezinye izitya ezinempilo eziphantsi, ezinamafutha aphantsi kunye neentlanzi ezincinci okanye iintlanzi kwaye zijika zibe yindlobongela ephezulu.
- Lard
- Butter
- Ezinye ii-oyile ezisekelwe kwisityalo (umzekelo, ioli yama palm, i-palm kernel oil, ioli yekakhukhunathi)
- Ukugqoka nge-Cream-based or dips
- IMayonnaise
Ngokuqinisekileyo, ukutya okuthosiweyo kunye nezinto ezibhakiweyo kunamaqondo aphakamileyo amaninzi apheleleyo okanye amafutha atshintshe.
Qaphela amalebhulethi anjengawo "ushukela." Ngoxa le nto ingava iphilile, amaxesha amaninzi iswekile ishintshelwe amafutha. Ngokufanayo, "ukutya okuphantsi kwe-cholesterol" ngokuqhelekileyo kuphakamileyo kumafutha apheleleyo, icebo elikhohlisayo. Ekugqibeleni, indlela yodwa yokukwazi ukuba amaninzi amaninzi azalisiweyo uyayifunda ilayiti yokutya.
Eminye Impilo
Khetha ioli yemifuno efana neoli ye-canola, ioli yeoli, ioli yeoli, okanye i-margarine ethambileyo njengendawo yebhotela okanye i-margarine. Imizekelo ye-margarine ethambileyo ibandakanya ezo zixhobo okanye zifunyenwe kwisibhakabhaka kodwa zikhangele i-label yeyona nkcazo eqinisekile.
Ukutshintsha indlela olungiselela ngayo ukutya kwakho kunokuncedisa ukunciphisa i-fat fatated intake. Ngokomzekelo, unokubhaka inkukhu yakho kunokuba uyitye, okanye utshise intlanzi yakho kunokuba ufunde.
Ekugqibeleni, ukusebenzisa i-fat-fat varieties of dressing or dips inokuthintela ukungenisa amafutha amaninzi athile ekudleni kwakho.
ILizwi
Kubalulekile ukuba ungadangali xa utshintsha indlela odla ngayo. Cinga zonke ukutya okumnandi onokuzilungiselela, kungekhona oko ufanele ugweme-i-glass glass full approach.
Enyanisweni, kukho iindlela ezininzi zokutya ezifumanekayo eziza kuyanelisa i-taste buds ngelixa ulula ukuzilungiselela. Cinga nje, unokubetha isaladi enomnandi ezaliswe ngamantongomane, iziqhamo, kunye nenkukhu etyongwe ngexesha elithathayo ukulungiselela okanye ukupheka i-pizza.
Ngomtya wokutya, endaweni yokuya kumatshini wokuthengisa umthengi emsebenzini, phakethe izitya ezinemibala kunye nemifuno enemibala kunye ne-hummus njenge-dip. Okanye udibanise irayake ye-rice isasaza nge-fat fat cream okanye usonge i-almond okanye ibhotela.
Ekugqibeleni, malunga nokumodareyitha nokwenza izinto ezilungileyo. Ukuba unokungabaza malunga nokuba ukutya kwakho okuthandayo kungenayo ioli egcweleyo, kufuneka uhlolisise iileyiti yokutya, ehlala ikhona emva kwepakethe.
> Imithombo:
> American Heart Association. (2017). Amafutha anelisiweyo.
> Rolfes SR, Whitney E. Ukuqonda Ukutya, 13th 2013
> Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. I-fat fatated, i-carbohydrate kunye nesifo senhliziyo. Am J Clin Nutrition . 2010 uMar; 91 (3): 502-09.