Ukuba uqala nje ukutya okuphantsi kwe-cholesterol, kukunceda ukubhekisela kwillu ye-cholesterol ephezulu kunye nokutya okunamafutha aphezulu okukhusela nokukhupha. Khumbula, akukaze kufike ixesha elide ukufumana iindlela zokutya eziphilileyo.
Kutheni I-Satatated Fat kunye neCholesterol kufuneka ibe neNcinci
Ukutya okunamafutha amaninzi kunye ne-cholesterol kunokufaka isandla kwi-cholesterol ephezulu kunye ne-high-density lipoprotein (i-LDL-"i-cholesterol") emzimbeni, ukwandisa umngcipheko we-coronary artery isifo esibangelwa yi-atherosclerosis, phezulu kwimida.
Nalu uluhlu lokutya oluphezulu kwi-cholesterol okanye ioli egcweleyo ofuna ukuyikhawulela okanye ukuphepha:
Amaqanda kunye nenyama
- Nciphise amaqanda onke kuba i-yolk iqulethe i-cholesterol kunye namafutha agcwele. Sebenzisa amaqanda abamhlophe okanye i-egg substitute for recipes call for more egg one. Qaphela ukuba akudingeki unqande amaqanda ngokupheleleyo, ngokukodwa i-white whites, ephezulu kwiiprotheni.
- Ukunciphisa amanqwanqwa aphezulu amanqamlezo enkomo njengento ephezulu, iT-bone, tenderloin, porterhouse, brisket, imbambo-iso kunye ne-flank steak. Khetha ukutya okubhaliwe ngokuthi "ukhetho," "khetha," kwaye "uncike."
- Gwema izinto ezibizwa ngokuba yi "organ" inyama ezifana nesibindi kunye neentyatyambo, ezinama-375 mg ye-cholesterol nganye nge-3-ounce ekhonzayo.
- Ukunciphisa ukutya kunye nokutya kwesidlo ezifana ne-bologna, ham, izinja ezishushu, i-sausage, kunye nezidlo zesidlo sasemini. Ziphezulu kumafutha apheleleyo kunye ne-sodium.
- Gwema idoki kunye ne-goose, nangona inqaku elithembekileyo, isifuba esingenakunqanda okanye umlenze ukhetho oluphantsi. Gwema ukucima nantoni na kwidada okanye i-goose fat.
Yobisi
- Nciphisa ukutya kwakho kweemveliso zobisi ezinqamle ngokupheleleyo ezifana nebhotela kunye nobisi olupheleleyo, kunye neepesenti ezi-2 zeemveliso zobisi, ezifana ne-yogurt kunye neentshizi.
- Ukuba usetyenziswe ukusela ubisi obupheleleyo okanye ukusebenzisa iimveliso zobisi ezigcweleyo , zama ukutshintshela kwi-fat fat-fat okanye i-1 ekhulwini yobisi kunye nemveliso yobisi. Emva kokuba uziva ukhululekile ngamanqatha aphantsi okanye i-1 ekhulwini, zama ukubumba ubisi kunye nemveliso yeebisi engekho yeoli.
Oyile
- Khawukhawule ukutya okuqukethe amafutha omdaka owenziwe nge-hydrogenated ukunciphisa i-fat fat ekudleni kwakho. Khangela iibhile zokutya zokutya ezifakelwe kwiimigqaliselo "hydrogenated" okanye "i-oyile-hydrogenated oil". Ukuba le migaqo ibonakala njengenye yezinto zokuqala ezinhlanu, kuya kucetyiswa ukuba ugweme okanye uphewule loo mveliso.
Ngaphandle
- Nciphise amafries aseFransi kunye nezinye izitya ezidikiweyo ezenziwe ngamafutha athile angama-hydrogen. Zama i-fried e-sweet potato okanye isithelo esilungileyo.
Desserts
- Iingqungqengqele, i-cookie, i-crackers, i-pastries, ii-pie, i-muffins, kunye ne-donuts, ingakumbi ezo zenziwe ngamafutha athile angama-hydrogen okanye amaninzi. Xa ubhaka ekhaya, qwa lasela i-recipes e-fat-fat to make your desserts e-friendly-cholesterol.
Isidlo se-Low-Cholesterol ingaba yiBumba
Gcina ukhumbule ukuba ukutya kwakho okutsha kwe-cholesterol akudingeki ukuba ube ngumqobo njengoko ungalindela ukuba. Nangona kubandakanya ukukhawulelwa okanye ukuphepha ukutya okubhaliweyo ngasentla, kukho ukutya okuninzi kunye neendlela zokupheka ukuze udibanise kwakhona. Unokutshintsha iindlela zokupheka ezithandwayo endala ngokufaka izinto ezininzi ezinokwenza intliziyo kwaye ufumane iindlela zokudala ukulungiselela ukutya okutsha ongayilanga phambi kokuba uncedise i-cholesterol encinci, njengomnyama, i-navy, okanye iimbotyi zezintso, isitshalo seqanda, i-okra, i-oats, i-soy , kunye neentlanzi ezinamanci.
> Imithombo:
> I-letter ye Heart Harvard. 11 Ukutya okuphantsi kweCholesterol. Ipapasho lweHarvard yezeMpilo: ISikole sezoPhulo lweHarvard. Ukuhlaziywa kwe-Agasti 12, 2017.
> Inhliziyo kunye neCascular Team. Zingaphi Amaqanda Unokutya Ukuze Uhlale Unentliziyo-Unempilo? Kliniki yaseCleveland. Ipapashwe ngoJanuwari 23, 2015.