Lili ndi calcium, zakudya za mkaka zakhala zochepa kwambiri pa zakudya zambiri. Mwamwayi, mkaka ukhoza kukhala wamtundu wambiri mwa mafuta odzaza , omwe angawonjezere mafuta anu okhudzana ndi mafuta ngati mumadya kwambiri zakudya zanu. Mwamwayi, ngati mukufuna kugwiritsa ntchito mkaka mu zakudya zanu - kapena kukoma kwake - pali njira zochitira zimenezi popanda kuwonjezera mafuta owonjezera ku mbale.
Ngati mukutsatira zakudya kuti muchepetse cholesterol wanu, malangizo othandizawa adzakuthandizani kuti muzisangalala ndi zakudya za mkaka mu zakudya zanu popanda kuwonjezera kuchuluka kwa cholesterol ndi triglyceride.
Bwezerani Cream Cream Ndi Yogurt Yowonjezera
Chomera chamtunduwu chimagwiritsidwa ntchito kuwonjezera zakudya zowonjezera ndipo zingagwiritsidwe ntchito ngati zokupangira mbale zazikulu ndi mbali, monga supu, mbatata zophika, ndi nsomba. Chifukwa kirimu wowawasa ukhoza kuwonjezera mafuta owonjezerapo ku zakudya zanu, njira ina ingakhale m'malo mwa izi ndi mafuta ena ochepa. Mafuta otsika otsika yogurt ndi njira yabwino kwambiri yomwe ingapangitse kufunika kokhala ndi chakudya chanu popanda kuwonjezera mafuta owonjezera omwe kirimu wowawasa umachita. Ngati mukuyang'ana mawonekedwe apamwamba kuti mugwiritse ntchito chakudya chanu, mungagwiritse ntchito mafuta otsika otchedwa Greek yogurt, omwe ndi otsika kwambiri poyerekeza ndi kirimu wowawasa.
M'malo mwa Butter, Gwiritsani Ntchito Phytosterol-Based Based Spreads
Butter ndi margarine amagwiritsidwa ntchito mofala monga kufalitsa kwa bagels, breads, ndi crackers, koma izi, nazonso, zingathe kuwonjezerapo mafuta owonjezera pa kudya kwa tsiku ndi tsiku.
Pogwiritsa ntchito kufalitsa kumeneku ndi zofalitsa za phytosterol, mukhoza kudula mafuta owonjezeka kuchokera ku zakudya zanu. Kuonjezerapo, izi zimathandiza kutulutsa mankhwala odyetsera matenda a mtima. Izi zimafalikira mochepa pang'ono kuposa mafuta ndi margarine, komabe adye zokoma. Kufalikira kulikonse kumene kuli phytosterols kudzanena izi pamakalata awo.
Chotsani Zamitundu Yambiri ku Mafuta Ochokera ku Mafuta
Ngati mukuyesa kuyesa zakudya zina zomwe mumakonzekera, monga kuvala ndi zojambula, mungaganizire kusinthana ndikupempha mafuta, zonona kapena mafuta ophikira mafuta kuphika. Mafuta ena ophika, monga maolivi ndi mafuta a masamba, amakhala ochepa kwambiri mu mafuta odzaza ndi oposa mafuta osatetezedwa, omwe amawoneka kuti ndi abwino kwa mtima wanu. Ngati musankha njirayi, muyenera kuyesa mafuta okwanira kuti mukhale oyenera. Koma zotsatira zoyenera ndizofunika kwambiri: mafuta ochepa omwe amadzaza zakudya zanu.
Pitani ku Njira Zina Zochepa
Njira inanso yomwe mungagwiritsire ntchito mkaka mu chakudya chanu chochepetsa mafuta m'thupi ndikutembenukira ku maola ochepa omwe mumakonda kwambiri mkaka. Pafupifupi zonse zakumwa za mkaka, kuphatikizapo mkaka, yogurt, zokometsera ndi tchizi zosiyanasiyana , zimakhala ndi mafuta ochepa kwambiri ndipo kusintha kumeneku kungathe kuchepetsa mafuta ndi mafuta a kolesterol. Pogwiritsa ntchito mankhwalawa, ndizofunika kudziwa kusiyana pakati pa zolemba pamakina a mkaka omwe ali otsika kwambiri mu mafuta - makamaka mawu 2%, 1%, osakhala olemera, ndi osakaniza.
Ganizirani za Zida Zakale
Ngati mukufuna kwambiri kuchepetsa kuchuluka kwa mafuta kuchokera ku zakudya zanu zochepa, komabe mukondweretsedwe ndi mkaka wa mankhwala a mkaka, mungafune kuganizira kugwiritsa ntchito njira zina za mkaka. Zakudya izi, makamaka zopangidwa kuchokera ku soya ndi zina, sizikhala ndi zowonjezera zakumwa za mkaka. Komabe, zakudya izi zimakhala ndi mgwirizano wofanana womwe ukhoza kuwonjezera kapangidwe ka chakudya. Pali mitundu yambiri ya mkaka - monga mkaka wa almond, soy mkaka, soya mapuloteni, ndi tahini - zomwe zingathe kuwonjezeredwa pa chakudya chilichonse ndi zotsatira zokoma.
Zotsatira:
Whitney E ndi Rolfes SR. Kumvetsa Zakudya Zakudya. Mndandanda wa 13. Cenage Publishing 2013.