Kwa ena a ife, Kuwonjezera kwa nyama ndi gawo labwino la sangweji kapena kukulunga. Komabe, ngati mutayamba kuyang'ana cholesterol yanu ndi triglycerides , kuwonjezerapo zigawo zambiri za nyama yopatsa zakudya zingathe kubweretsa chakudya chamtundu wina. Zilombo za nyama zili ndi mafuta odzaza ndi zakudya zosiyanasiyana - zomwe zingapangitse zigawo zamadzi m'magazi anu. Ngakhale kuti pali kutsutsana kwambiri za kuchuluka kwa mafuta omwe angakhudze mafuta omwe angathe kukhala nawo pamagulu anu a lipid, zakudya zamtundu wa mafuta odzaza amakhalanso olemera m'makilogalamu.
Ngati mukutsatira chakudya chochepetsa mafuta m'thupi ndipo mukufuna kuti muphatikizepo zakudya zina muzakudya zanu, mndandandawu udzakuthandizani kusankha zakudya zowonongeka kuti mupatse sandwich yanu kapena kukulunga.
Zakudya Zopereka Zochepa M'malo mwa Mafuta
Kudula kwa nkhuku - monga nkhuku ndi nkhuku - zimakhala ndi mafuta ochepa poyerekeza ndi zakudya zina. Komabe, muyenera kutsimikiza kuti mumasankha mbali zina za mbalame kuti mutsimikizire kuti mukupeza kudula kwa nyama. Nyama yoyera, yomwe imaphatikizapo minofu yochokera m'mimba ndi mapiko a mbalame, nthawi zambiri imakhala ndi mafuta ochepa kwambiri oyerekeza poyerekeza ndi nyama yakuda, yomwe nthawi zambiri imaphatikizapo minofu ya minofu ndi miyendo ya mbalameyi. Kwa magawo otsatirawa:
- Kamodzi kagawo ka Turkey kake (28 magalamu) ali ndi magalamu atatu a mafuta odzaza ndi makilogalamu 30
- Chigawo chimodzi cha chifuwa cha nkhuku chokazinga (27 magalamu) chili ndi magalamu atatu a mafuta odzaza ndi makilogalamu 39
Pogwiritsa ntchito mafuta odzaza ndi mafuta odzaza ndi nkhuku kapena ku Turkey, mukhoza kuchepetsa kuchuluka kwa mafuta ndi makilogalamu omwe mumayambitsa zakudya zanu. Komabe, magawo awa akhoza kuwonjezera - kotero onetsetsani kuti mukuyang'ana momwe mukuyikira pa mbale yanu.
Tidye Zakudya Zambiri M'kati mwa Mafuta
Zakudya zina zomwe zimakhala zonenepa kwambiri, ndipo zimayambitsa mafuta ochuluka okhutira mu zakudya zanu.
Zakudya izi zikuphatikizapo:
- Salami - Kagawo kamodzi (ma magalamu 28) ali ndi magalamu okwana 0,8 a mafuta odzaza ndi 49 olemera
- Bologna - Chigawo chimodzi (28 magalamu) chili ndi 3.5 magalamu a mafuta olemera ndi 90 olemera
- Ham - Gawo limodzi (28 magalamu) lili ndi 0,5 magalamu a mafuta odzaza ndi ma calories 40
- Ng'ombe yophika - Pagawo (26 gramu) ili ndi magalamu 1 a mafuta odzaza ndi makilogalamu 52
Ngakhale chidutswa chimodzi cha nyama iliyonse yamagetsi sichikukhudzani kwambiri m'magulu anu a lipid, kukwera pa magawo angapo pa sangweji yanu kapena kukulunga kwanu kungapangitse ma calories ndi mafuta ku zakudya zanu zathanzi.
Kusankha Zakudya Zakudya: Njira Zabwino
Ngati muli ndi chilakolako chofuna kudya zakudya zopatsa mafuta m'thupi lanu, mankhwala othandizawa amatsimikizira kuti mukuphatikizapo kudula kwa nyama zomwe sizingapangitse kuti mafuta a cholesterol ayambe kuwonjezeka:
- Zidye nyama zowonongeka. Kuwonjezera chakudya chamoyo nthawi zonse pa zakudya zanu - makamaka pamwamba pa zakudya zina zomwe mungakhale mukudya zomwe ziri ndi mafuta ambiri - zingayambitse mafuta ochulukirapo m'thupi lanu.
- Sankhani zakudya zopatsa mafuta. Izi zidzaonetsetsa kuti nyamayi ilibe mafuta ochepa komanso olemera kwambiri kusiyana ndi mafuta ake akuluakulu. Zakudyazi zimakhala ndi mafuta ochepa mkati mwa nyama kapena zimakhala zochepa pang'ono kuposa zocheperachepetsa kuchepetsa mafuta.
- Ngati muli ndi mwayi wa nkhuku zina, sankhani kudulidwa ku nyama yoyera mmalo mwa nyama yakuda. Mwachitsanzo, chikho chimodzi (140 g) cha nkhuku chokhala ndi nyama yoyera chili ndi ma gramu 1.8 a mafuta odzaza ndi ma gramu 119 a cholesterol, pamene gawo lomwelo la nyama yambiri yakuda lili ndi mafuta okwana 3.7 ndi 130 magalamu a cholesterol .
- Sungani ndi olowa m'malo mwa nyama. Ambiri amalowetsa nyama, monga ma soya kapena tofu, amapereka kukoma komweko ndi kapangidwe ka sandwich kapena kukulunga popanda mafuta owonjezera ndi mafuta a kolesterol.
- Pamene mukukaikira, yang'anani chizindikiro. Mndandanda wa mapepalawa ndi ofanana, kotero nyama yanu yapamtunda ikhoza kukhala yochuluka kapena yochepa mu mafuta okhutira ndi mafuta a kolesterolo. Choncho, nthawi zonse muzifunsira ma leti la zakudya pa phukusi kuti muone mafuta, cholesterol, ndi caloriki.
Zotsatira
Rolfes SR, Whitney E. Kumvetsa Zakudya Zakudya, 14th, 2015.