Ƙara Abincin Abinci da Abincin Abinci ga Cibiyar Cholesterol-Cincin Abinci
Za ku iya fara cin abinci mai cin abinci na cholesterol ta hanyar nazarin jerin abinci na low-cholesterol. Abin godiya, rage cin abinci na rage yawan abinci yana buƙatar ƙara yawan abinci zuwa ga aikin yau da kullum, ba kawai kauce wa abincin da ba shi da kyau. Abinci na rageccen cholesterol zai iya cike da abinci mai laushi da abincin dandano kuma babu hani akan kayan ƙanshi maras yisti da za ku iya amfani dashi don yin abincinku mai ban sha'awa.
Kamar yadda yake tare da kowane abincin, ka tabbata ka tuntuɓi likitanka don takaddun jagorancin abinci. Kayan buƙatunka na iya ware wasu daga cikin waɗannan abincin. Rubuta wannan jerin masu amfani da kuma kai shi tare da kai zuwa kantin sayar da kayan kasuwa kuma gwada wani sabon abu da lafiya.
'Ya'yan itãcen marmari da kayan lambu
Yawancin 'ya'yan itatuwa da kayan marmari sune tushen tushen bitamin da fiber.
- Kayan lambu: sabo ne, gwangwani, ko daskararre-ba tare da kara mai ba, maiya, ko gishiri. Duk kayan lambu suna cholesterol-friendly. Musamman, zabi duhu, kayan lambu mai laushi (irin su broccoli, Kale, da kuma alayyafo) da kayan lambu mai zurfi (karas, mai dadi mai dadi, hagu da butternut squash).
- Fruit: sabo ne, daskararre, gwangwani, ko dried-ba tare da kara sukari ba. Yi farin ciki da dukan 'ya'yan itace maimakon zabi ga ruwan' ya'yan itace don haka za ka sami amfani na fiber.
- Sarkar daji: tumatir, kayan lambu, kaza, minestrone (zabi ƙananan sodium idan ya yiwu)
Kwaya da Kwayoyi
- Kowane alkama, hatsin rai da gurasar pumpernickel, tsaran alkama da jigilar alkama
- Abincin hatsi irin su wadanda suke da oat, bran, ko shinkafa
- Oats da oat bran suna bada shawara a matsayin tushen sassaucin fiber.
- Kwayoyi da tsaba: almonds, walnuts, Brazil kwayoyi, hazelnuts, pecans, chia tsaba, da kuma ƙasa flaxseeds ne mai kyau samo omega-3 m acid. Almonds da walnuts suna samo asali ne masu amfani da tsire-tsire.
Gwangwani da kayan lambu-Protein Foods
- Tofu, tempeh, soy / kayan lambu burgers. Wadannan su ne masu kyau samfurori na zazzabi fiber.
- Kwafa da wake, wake-wake-wake, koda koda, waken soya, lentils, mai cin ganyayyaki gasa wake. Wadannan su ne kyakkyawan tushen tushen fiber da furotin.
Qwai da nama
- Gwai fata da kwai canza
- Lean nama : sirloin, chuck, loin da zagaye. Zabi "zabi" ko "zaɓi" maki maimakon "Firayim." Zaɓi durƙusad da ƙwayar ƙasa da nama
- Skinless turkey da kaza: zabi nama mai haske akan nama mai duhu
Kifi da abinci
- Kifi: musamman salmon, kifi, sardines, albacore tuna, da kuma hawanta yayin da suke da wadataccen abu a cikin omega-3. Har ila yau a ji dadin tuna, mackerel, halibut, tilapia, da kuma cod. Ku ci akalla sau biyu na kifi kowane mako.
- Abincin ruwa: bindigogi, kaguwa, oysters, lobster, scallops. Yi la'akari da cewa shrimp da crawfish sun fi girma a cholesterol amma sun kasance mafi kasa a cikin kitsen mai da mai koda yawancin nama da kaji, don haka ne mafi kyau zabi.
Dairy Products
- Sarkim (nonfat) ko kashi 1 cikin dari madara da mai-mai ko mai yalwa ko madara mai raɗaɗin dafa
- Ƙananan mai-mai ko mai kayan kiwo irin su cuku, cuku, kirim mai tsami, ice cream, da yogurts
- Furo furotin furotin yana da amfani ga cholesterol da zabi mai kyau don kara wa masu suturar furotin.
Desserts da Snacks
- 'Ya'yan itãcen marmari (Ku lura cewa gubar mai iya yin hulɗa tare da yawancin zazzaran cholesterol-rage yawan magunguna kuma ya kamata a kauce masa. Tambayi likitan ku idan gubar mai yalwa ya dace da ku.)
- Litattafan iska mai tsalle-tsire ko tsantsawa mai kwakwalwa
- Fat-free ko maras sherbet ko sorbet
- Abincin mai abinci mai cin abinci maras nauyi
- Kukis masu tsada, irin su dabbobi masu rarraba, bishiyoyi, kwalliyar ginger, kuki, da graham crackers. Bincika takardun da ba su nuna fat.
- Gasa dankalin turawa kwakwalwan kwamfuta
- Dukkan 'ya'yan' ya'yan itace
- Gelatin
Kalma Daga
Kodayake wasu abinci zasu iya yin shawarwari don rage cin abinci na cholesterol fiye da sauran, calories suna da adadin kuzari, kuma zasu iya ƙara ko kuna cin abinci mai kyau ko kuma zaɓuɓɓuka.
Tabbatar da tunawa yayin da kake shirya abincinka.
> Sources:
> Cholesterol-Ragewa: Zuciya-Zaman Lafiya. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/cholesterol-lowering-strategies.
> Cooking zuwa Lower Cholesterol. Ƙungiyar Zuciya ta Amirka. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-To-Lower-Cholesterol_UCM_305630_Article.jsp#.WU5ReWjyvmY.
> Taimakon Abinci ga Amurkan 2015-2020. US Department of Agriculture. https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/.