Pamene mukutsata zakudya kuti muchepetse cholesterol ndi triglycerides , chimodzi mwa zakudya zomwe mumadzichepetsera ndizozikhala ndi mafuta odzaza, monga nyama ya nyama. Ngati mwakhala nyama yakudya moyo wanu wonse, ndi zovuta kuzidula monga choncho. Mwamwayi, simukuyenera kudula nyama pa mndandanda wanu wamagulasi.
Nyama ili ndi mapuloteni ofunikira kupanga minofu ndikuchita ntchito zosiyanasiyana m'thupi.
Mwatsoka, nyama imakhalanso ndi mafuta osiyanasiyana a mafuta m'thupi . Bungwe la National Cholesterol Programme limalimbikitsa kuti ngati mukuyesera kuchepetsa cholesterol yanu, kudya kwanu koyenera sikuyenera kukhala oposa 7 peresenti ya chakudya chanu cha caloric tsiku lililonse.
Kudzera chakudya chochepetsa malingaliro sikutanthauza kuti muyenera kupereka nyama yanu kwathunthu. M'malo mwake, pali zinthu zingapo zomwe mungachite kuti muwononge kuwonongeka kumene mungachite ku ma cholesterol ndi triglyceride.
Dziwani Zomwe Zakudya Zimayendera
Zakudya zina ndizoposa mafuta. Mwachitsanzo, nkhuku (nkhuku ndi Turkey), mwana wamphongo, mchere, ndi "kutaya" kapena "kuzungulira" kudula nkhumba kapena ng'ombe zimatengedwa kuti ndizowoneka bwino.
"Otsamira" ndi "Otsamira" ndiwo mawu okhudzana ndi zakudya ndi Food and Drug Administration (FDA). Komabe, si nyama zonse zomwe zingatchulidwe kuti "zowonda". Izi ziyenera kuyanjana kuti nyama zikhale "zowonda" kapena "zowonda kwambiri":
- Zakudya Zowonda - Zakudyazi ziyenera kukhala ndi mafuta osachepera 10 gm, 4.5 magalamu a mafuta odzaza ndi mafuta , komanso mamililo 95 a cholesterol mu 100-gramu iliyonse yotumikira.
- Zowonjezera Zowonjezera - Zakudya ndi malembawa zikhale ndi mafuta osachepera 5 gm. Pa mafuta onsewa, nyamazi ziyenera kukhala ndi zochepa zosakwana 2 magalamu a mafuta odzaza mafuta ndi mafuta opangidwa ndi mafuta ndi ma 95 milligrams a cholesterol potumikira (pafupifupi magalamu 100).
Ngakhale sizinthu zomwe zimabwera m'maganizo mukamaganizira za "nyama," nsomba - kuphatikizapo halibut, cod, tilapia, ndi trout - ndiyo njira yowonjezera yowonjezera yokha. Nsomba zina, monga saumoni ndi tuna, zili ndi omega-3 fatty acids, mtundu wa mafuta osatetezedwa omwe amawoneka kuti ali ndi thanzi labwino chifukwa amatha kuchepetsa triglycerides . Ndipotu, American Heart Association imalimbikitsa kudya nsomba imodzi kamodzi pa sabata, makamaka nsomba zomwe zili pamwamba pa mafuta omega-3 .
Dziwani Zakudya Zanu Zapamwamba
Simukuyenera kudula nyama mwathunthu, koma mukhoza kuyesetsa kuchotsa nyama iliyonse yamtundu wa mafuta kapena nyama zomwe zikugwiritsidwa ntchito. Posavuta, yesetsani kuchepetsa zomwe mumadya.
Zakudya zomwe zili ndi mafuta okhutira ndi nkhuku, nyama yankhumba, ndi nyama monga chiwindi. Zakudya zomwe zikugwiritsidwa ntchito, kuphatikizapo soseji, agalu otentha, ndi nyama zina zamadzulo, zimakhalanso ndi mafuta ambiri ndipo ziyenera kudyedwa pang'onopang'ono. Ngati mulibe kukayikira, fufuzani malemba a chakudya cha mafuta okhutira.
Dulani Mafuta Owonjezera
Ngati muwona kuti mbali iliyonse ya nyama yanu yomwe ili ndi mafuta owonjezera, onetsetsani kuti imachotsa musanayambe kudya. Izi zikhoza kuchepetsa mafuta a nyama yanu. Yesetsani kukhala kutali ndi nyama zomwe zimawoneka ngati zonenepa kapena kukhala ndi "mawonekedwe" owala.
Kodi Nyama Yanu Imaphika Motani?
Momwe nyama yanu yophika imayikiranso mu dipatimenti ya cholesterol. Kuwotcha nyama yanu ndi njira yovuta kwambiri yokonzekeretsa ngati mukuyesera kutsatira zakudya zochepa. Zakudya zomwe zowonongeka zimakhalanso ndi mafuta odzaza, zomwe zingakhudze thanzi lanu.
M'malo mwake, yesetsani kuphika, kukunkha, kuyamwa, kapena kuwotcha nyama yanu. Njirazi zingapereke zakudya zina zokoma ndipo sizidzasokoneza khama lanu lochepetsa kuchepetsa mafuta m'thupi monga kudya nyama yanu.
Kudziyesa Kumayendera
Mungadye nyama ndi mafuta ochepa kwambiri, koma ngati mumadya zambiri, makondomu anu amatha kukula.
Kuyenerera kumatanthauza pamene mukuyesera kuchepetsa cholesterol yanu. American Heart Association ikulimbikitsa kuti musadye nyama zopitirira 6 ma nyama tsiku lililonse.
> Zotsatira:
> American Heart Association. Nyama, Nkhuku, ndi Nsomba: Kutenga Zakuloteni Zathanzi. 2016.
> Maphunziro a National Cholesterol Program. Nkhani Yachitatu ya Panel Expert on Detection, Assessment, and Treatment of High Blood Cholesterol mu Akuluakulu . 2002.
> Rolfes SR, Whitney E. Kumvetsa Zakudya Zakudya. 14th ed. Kudziimira, KY: Kusindikiza kwa Wadsworth; 2015.
> Utsogoleri wa US Food and Drug Administration. Malangizo othandizira makampani: Guide Yotsatsa Zakudya. 2013.