Mungathe Kupanga Cholesterol Chosintha Pa Kuthamanga
Chakudya chotsala n'chosavuta, chokoma ndi ndalama. Kwa zaka panalibe zochepa za zosankha zabwino za moyo zomwe zingapezeke. Koma chifukwa cha zofunikira zapagulu, pakali pano pali njira zina zotsika kwambiri za cholesterol zomwe mungasankhe. Sitinakulimbikitseni inu chakudya chodyera kawirikawiri pa zakudya zazing'ono zam'thupi, koma ngati mutapezeka mumodzi, ndimo momwe mungapangire kusankha mwanzeru.
Pemphani kuti muwerenge mndandanda wa zakudya zotsika kwambiri za cholesterol 5 zomwe muyenera kuzifufuza.
Malangizo Ochepa a Cholesterol a Chakudya Chakudya
Dziwani Musanapiteko Dziwani zowonjezera zowonjezera pa mawebusaiti omwe mumawadyera kwambiri. Yesetsani kukonzekera zomwe mudzazisunga pasanapite nthawi.
Zinthu Zofunika Kusankha Sankhani pang'ono. Kodi mudadziwa kuti mu malo odyera kudya zakudya zochepa zomwe zimadya (3.0 mpaka 3.5 ounces) kawirikawiri zimakhala chotsitsa cha cholesterol chochepa kuposa masangweji a nkhuku? (Amakhala pafupifupi 5.0 mpaka 5.5 ounces).
Wonjezerani Wathanzi Wathanzi Onjezerani masamba owonjezera kuntchito yanu monga pickles kapena phwetekere.
Pitani ku Fries, yikani Yachilendo Yathanzi Yesani saladi ya munda ndi kuvala kochepa (kapena bwino, squirt ya mandimu).
Onetsetsani kuchepa kwafupipafupi kumadya pa malo odyera ofulumira kamodzi kapena kawiri pamwezi.
Zosankha zina kuti muwone:
Domino's "Thin Crust Veggie Pizza", (2 squares of 12 "pizza wapakati, 1/8 pizza) Malo m'dziko lonse: http://cache.dominos.com/homev8/docs/menu/dominos_nutrition_v2.30.00.pdf )
- Mapulogalamu, 63 Zakudya Zochokera ku Mafuta, Mafuta Onse 7g (anakhala 2.5g), Cholesterol 15 mg, Sodium 240 mg, Zakudya Zamadzimadzi 15g, Fiber 3g, Mapuloteni 5g
- Langizo: Yambani chakudya chanu ndi kudzaza "Saladi Yatsopano Yomunda" kuti muthe kuchepetsa 2 pizza square.
Malo a Hamburger Small a McDonald Nationwide
- (3.5 oz) 250 makilogalamu, 80 makilogalamu ochokera ku mafuta, 9 Mafuta onse (3.5 g amakhala, 16% rdv), Cholesterol 25mg, sodium 520 mg, Zakudya zamagazi 31g, Fiber 2g, Protein 12 g
- Zindikirani: ichi si chinthu chochepa cha sodium, kotero konzekerani zakudya zonse za tsiku lanu.
Malo a Taco a Taco Bell a Facoco
- (92g) 150 Makilogalamu, makilogalamu 70 ochokera ku mafuta, 7 Mafuta (2.5 g anakhalapo), Cholesterol 13 mg, sodium 350 mg, Zakudya za m'thupi 13g, Fiber 3g, Mapuloteni 7g
- Langizo: Funsani salsa yowonjezerapo kwa bonasi yowonjezera yowonjezera.
Sandwich, "6" ' Malo m'dziko lonse lapansi
- 230 Makilogalamu, 20 Ma makilogalamu ochokera ku Mafuta, Mafuta 2.5 G (satero 0,5 g), Cholesterol 45 mg, Sodium 410 mg, Zakudya Zamadzimadzi 45 g, Fiber 5g, Protein 8g
- Langizo: Mitundu yonse ya 8 ya "Fresh Fit" 6 '' imakhala yopanda 50 mg ya cholesterol, makilogalamu 260, ndi 6 magalamu a mafuta onse.
Malo a Saladi a "Mandarin Chicken" M'mayiko onse
- (Gwiritsani ntchito mavitamini okhutira ndi mavitamini). 330 Makilogalamu, 120 Makalori ochokera ku Mafuta, Mafuta Onse 13g (anakhala 1.5 g), Cholesterol 85 mg, Sodium 810 mg, Zakudya Zamagazi 22 g, Fiber 5g, Protein 34g
- Zindikirani: ichi si chinthu chochepa cha sodium, kotero konzekerani zakudya zonse za tsiku lanu.
- Langizo: Dzina loti "crispy" kawirikawiri ndilo mawu amodzi okazinga (kutanthauza mafuta owonjezera ndi ma calories omwe simusowa). Pewani zakudya zowonjezera ndi kusankha zakudya zophikidwa, zowonjezera, kapena zokopa.
Mfundo Yofunika Kwambiri: Nthawi yambiri yogwira ntchito sizitanthawuza kusokoneza dongosolo lanu la zakudya zamagulu.
Konzani patsogolo, onjezerani zina zowonjezera, ndi kusangalala!