M'mbuyomu, tapewa mazira, makamaka mazira a dzira chifukwa cha cholesterol. Komabe, maganizo awa asintha. Ndipotu, njira zatsopano zopezera chakudya kwa anthu a ku America zakweza malangizowo kuti achepetsa cholesterol cha zakudya osapitirira 300mg / tsiku.
Zotsatirazo zimati: "Umboni womwe ulipo umasonyeza kuti palibe mgwirizano woyamikira pakati pa zakudya zamagazi ya kolesterolini ndi seramu cholesterol ... cholesterol si zakudya zomwe zimadetsa nkhawa kwambiri."
Koma, pamene sitiyenera kuganizira za cholesterol cha zakudya, tiyenera kuyang'anitsitsa kudya kwa mafuta odzaza ndi opatsirana mu zakudya zathu. Mitundu iwiri ya mafuta ingapangitse cholesterol choipa (LDL). Ndipo mitsempha ya LDL m'magazi ikhoza kutsogolera ku matenda a atherosclerosis (kuuma kwa mitsempha) ndi kuonjezera chiopsezo cha matenda a mtima.
Zakudya zokhudzana ndi mafuta odzaza ndi awa:
- Zakudya zokonzedwa monga bacon ndi soseji
- Kutsika kwa mafuta ozizira kwambiri monga bologna ndi salami
- Nyama zofiira kwambiri, monga nthiti, nthaka ya ng'ombe, ndi mafuta a steak
- Zakudya zokazinga
- Mkaka wambiri wamafuta monga mkaka wonse, tchizi, batala
Zakudya zowonjezera mafuta ophatikiza ndi:
- Maswiti opangidwa monga pie, kutayika, mikate, chisanu
- Zakudya zakuya zonyowa
- Margarine ndi kufalikira komwe kuli mafuta pang'ono
- Zakudya zomwe zili ndi mafuta ochepa
- Zakudya za nyama ndi mkaka
American Heart Association imalimbikitsa kuti anthu akuluakulu omwe angapindule mwa kuchepetsa cholesterol chawo cha LDL ayenera:
- Kuchepetsa mafuta odzaza mafuta osaposa asanu kapena asanu peresenti ya makilogalamu onse. Kwa munthu wodya makilogalamu 2,000 pa tsiku omwe ali pafupi magalamu 11 mpaka 13 a mafuta odzaza.
- Kuchepetsa peresenti ya makilogalamu ochokera ku mafuta opatsirana .
Zakudya Zakudya Zakudya Mazira
Dzira lalikulu lowonjezera (lonse ndi yolk) lili ndi:
- Makilogalamu 80
- 5.8g mafuta
- 1.8g mafuta odzaza
- 216mg cholesterol
- 80mg sodium
- .4g Zakudya zamadzimadzi
- 0g fiber
- 4g shuga
- 7.3g mapuloteni
Mafuta onse odzaza amakhala mu yolk. Ndikunenedwa kuti, ngakhale mutadya yolk imodzi patsiku, simungadye mafuta okwanira 11 mpaka 13 a mafuta odzaza.
Kuwonjezera pa mafuta odzaza, mazira a dzira kwenikweni ali ndi zakudya zowonjezera, zomwe zili ndi vitamini D, zofunika mafuta acids, ndi mapuloteni. Mazira ndi otsika kwambiri mu makapu.
Kudya zakudya zosinthika, zotsika m'magazi zimathandiza kuthana ndi shuga. Mukamadya mazira, muzitha kudya mafuta okhutira mwa kukumbukira zomwe mukudya nawo ndi zakudya zina zomwe mudya tsiku limenelo. Mwachitsanzo, mmalo mwa nyama yankhumba ndi mazira omwe ali ndi hafu ya brown, sankhani pepala ya broccoli, mazira, ndi mapuloteni omwe ali ndi chofufumitsa chathunthu.
Nazi zina zazikulu za dzira:
5 Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chokha Chakoma komanso Chopatsa thanzi
Matenda a shuga Odwala
Mmene Mungapangire Frittata
> Zosowa
> Lipoti la Scientific la Komiti Yowunikira Otsogolera Zakudya Zowonjezera 2015. March 30, 2015. http://www.health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf
> American Heart Association. Dziwani Mafuta Anu. March 30, 2015. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp
> National Institute of Health. Mapepala Achidziwitso a Vitamin D. March 30, 2015. http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/