Onjezerani Zakudya Zokoma ndi Zokoma ku Cholesterol-Chakudya Chodyera
Mungayambe kudya zakudya zowonjezera mafuta m'thupi mwa kuwonetsa mndandanda wa zakudya za mafuta m'thupi. Mwamwayi, chakudya chochepa cha mafuta m'thupi chimaphatikizapo kuonjezera zakudya zambiri tsiku ndi tsiku, osangodya zakudya zomwe sizili bwino. Chakudya chochepa cha mafuta m'thupi chingakhale chodzaza ndi zakudya zokongola komanso zokoma ndipo palibe choletsa pa zonunkhira za mchere zimene mungagwiritse ntchito kuti mukhale osangalatsa.
Mofanana ndi zakudya zilizonse, onetsetsani kuti mukuonana ndi dokotala pazomwe mukudya. Zofuna zanu zingaphatikizepo zina mwa zakudya izi. Lembani mndandanda wolemba bwinowu ndikutenga nawo ku golosale ndikuyesa chinthu chatsopano ndi chatsopano.
Zipatso ndi masamba
Zipatso zambiri ndi ndiwo zamasamba ndizochokera mavitamini ndi fiber.
- Zamasamba: zatsopano, zamzitini, kapena zamazira-popanda mafuta owonjezera, msuzi, kapena mchere. Zonse zamasamba ndi zokoma za kolesterol. Makamaka, sankhani masamba a masamba obiriwira (monga broccoli, kale, ndi sipinachi) komanso masamba a orange (kaloti, mbatata, malaya amtengo wapatali ndi soda).
- Chipatso: chatsopano, chisanu, zamzitini, kapena zouma-popanda shuga wowonjezera. Sangalalani ndi zipatso zokha mmalo mwa madzi a zipatso kuti mutenge ubwino wa fiber.
- Zakudya zathanzi: phwetekere, masamba, nkhuku, minestrone (sankhani sodium yochepa ngati n'kotheka)
Mbewu Zonse ndi Mtedza
- Zakudya zonse za tirigu, rye ndi pumpernickel, ziphuphu zonse za tirigu ndi bagels
- Nthanga zonse za tirigu monga zomwe ziri oat, bran, kapena mpunga
- Oats ndi oat bran akulimbikitsidwa ngati magwero a fiber.
- Mtedza ndi mbewu: amondi, walnuts, mtedza wa Brazil, nkhono, nkhono, nthanga za chia, ndi nthanga za nthaka zimayambitsa omega-3 fatty acids. Maamondi ndi walnuts ndiwo magwero opindulitsa a sterols.
Nyemba ndi masamba-Mapuloteni Zakudya
- Tofu, tempeh, soy / masamba burgers. Izi ndizomwe zimayambitsa zitsulo zosungunuka.
- Nandolo zouma ndi nyemba, nandolo zakuda zakuda, nyemba za impso, soya, lenti, nyemba zoumba zamasamba. Awa ndiwo magwero abwino a fiber ndi mapuloteni.
Mazira ndi Nyama
- Mazira azungu ndi dzira choloweza mmalo
- Zakudya zowonda: sirloin, chuck, kutayika ndi kuzungulira. Sankhani "kusankha" kapena "kusankha" mndandanda osati "choyambirira." Sankhani nyama yowonda kapena yowonjezera
- Utoto wopanda chitetezo ndi nkhuku: sankhani nyama yowononga pa nyama yakuda
Nsomba ndi Zakudya Zam'madzi
- Nsomba: makamaka salimoni, malowa, sardines, albacore tuna, ndi herring chifukwa ali olemera mu omega-3 fatty acids. Komanso musangalale ndi tuna, mackerel, halibut, tilapia, ndi cod. Idyani zosachepera ziwiri nsomba sabata iliyonse.
- Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Onani kuti nsomba ndi nsomba zapamadzi zimakhala zotsika kwambiri mu kolesterol koma ndizochepa mafuta ndi mafuta odzaza kuposa nkhuku zambiri komanso nkhuku.
Zakudya Zamakaka
- Masewera (nonfat) kapena 1 peresenti ya mkaka ndi mafuta ochepa kapena osatenthedwa mafuta kapena mkaka wophika kuphika
- Zakudya za mkaka zochepa kapena zonenepa monga mkaka, kanyumba tchizi, kirimu wowawasa, ayisikilimu, ndi yogurts
- Puloteni ya puloteni ya Whey ndi yopindulitsa kwa cholesterol komanso yabwino kuwonjezera ku smoothies kwa mapuloteni.
Desserts ndi Snacks
- Zipatso (Zindikirani kuti mapiritsi amatha kuyanjana ndi mankhwala ambiri otsika kwa kolesterolini ndipo ayenera kupeĊµa. Funsani dokotala wanu ngati chipatso cha mphesa chili choyenera kwa inu.)
- Lite mpweya-popped kapena microwave popcorn
- Mafuta opanda mafuta kapena opanda mafuta
- Zakudya zonenepa zonenepa za mngelo
- Ma cookies ochepetsetsa, monga osowa nyama, nkhuyu za nkhuyu, zokopa za ginger, zokopa zamasamba, ophika ma graham. Fufuzani malemba omwe samasonyeza mafuta opatsirana.
- Zophika za mbatata zophika
- Zipatso zowonjezera zipatso
- Gelatin
Mawu Ochokera
Ngakhale zakudya zina zingakulangizedwe kuti zakudya zowonjezera mafuta m'thupi zikhale zochepa kusiyana ndi zina, zakudya zowonjezera zimakhala zowonjezera, ndipo zitha kuwonjezera ngati mukudya zakudya zathanzi kapena zosankha za junkier.
Onetsetsani kuti mukukumbukira pamene mukukonzekera zakudya zanu.
> Zotsatira:
> Cholesterol-Kutsika: Njira Zogwira Mtima. Clinical Cleveland. https://my.clevelandclinic.org/health/articles/cholesterol-lowering-strategies.
> Kuphika Kupatsila Cholesterol. American Heart Association. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-To-Lower-Cholesterol_UCM_305630_Article.jsp#.WU5ReWjyvmY.
Zowonjezera Zakudya kwa Amwenye 2015-2020. Dipatimenti ya Ulimi ya US. https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/.