Simusowa kuthetsa chakudya chamtengo wapatali chomwe mumaikonda.
Poyesa kudya zakudya zochepa, nthawi zina zimasokoneza kudziwa kuti ndi zakudya ziti (zosaoneka bwino). Mazira apeza mofulumira m'mbuyomu - makamaka cholesterol chawo - koma akhoza kukhala gawo labwino, mafuta ochepa-poyerekeza.
Kulumikizana kwa Cholesterol
Mazira adatsutsidwa chifukwa cha cholesterol chawo chambiri. Dzira limodzi lili ndi pafupifupi 210 mg ya cholesterol ya zakudya (mtundu wina, Best Eggland, uli ndi 180 mg pa dzira), yomwe imakhalapobe kuposa magawo awiri pa atatu alionse a 300 mg tsiku lililonse lovomerezedwa ndi American Heart Association.
Komabe, pochita kafukufuku osatsutsika kuti pali kugwirizana pakati pa cholesterol cha zakudya, chomwe chimapezeka mu zakudya zomwe timadya, ndi cholesterol ya magazi, yomwe imapangidwa ndi thupi, Komiti Yowunikira Zakudya za 2015 imalimbikitsa kuchotsa 300 mg pa tsiku . Zinthu zambiri zimakhudza magawo athu a cholesterol, kuphatikizapo mbiri ya banja, zakudya, zaka, komanso ngati timasuta komanso kuchita masewera olimbitsa thupi. Ponena za zakudya, pali umboni wosonyeza kuti kudya kwa mafuta odzaza ndi mafuta okhudzana ndi mafuta kumakhudzidwa kwambiri ndi ma cholesterol a magazi kusiyana ndi kudya kwa mafuta m'thupi.
Zokhudzana ndi Mafuta
Zoonadi, zakudya zambiri za mafuta m'thupi zimakhala ndi mafuta odzaza mafuta kapena mafuta. Koma dzira silimodzi mwa iwo. Dzira limodzi liri ndi mafuta asanu (pafupifupi 8 peresenti ya mtengo wamasiku onse), yomwe 1.5g yokha ndi yodzaza. Chifukwa mazira amapezeka ndi zakudya zamtengo wapatali monga tchizi (pobaya kapena omelets), kapena yokazinga ndi nyama yankhumba ndi soseji, amawoneka ngati chakudya chambiri-koma ndizogwirizana chabe.
Ngati zakudya zina zimadyedwa pamodzi ndi mazira ali ndi thanzi labwino, ndiye kuti mazira omwe amadya zakudya zochepa ndi nzeru.
Zowonongeka Kwambiri
Kuwonjezera pa kukhala ndi mafuta ochepa, mazira amakhala ndi zakudya zambiri. Mazira ndiwo mapuloteni abwino ndipo ali ndi mavitamini khumi ndi awiri, kuphatikizapo chitsulo, zinc, folate, phosphorus, riboflavin, ndi vitamini A, D, E ndi B-12.
Amanyamula phokoso labwino la maola 70 pamtundu uliwonse.
Kuti mutengeko, mungathe kugula mazira omwe ali ndi omega-3 ofunika kwambiri mafuta acids. Omega-3 fatty acids, omwe sungapangidwe ndi thupi, amaganiza kuti amachepetsa chiopsezo cha matenda a mtima. Mazira opindulitsa awa amapereka mafuta ofanana ndi omega-3 fatty acids omwe ali ndi mafuta atatu omwe amagwiritsa ntchito nsomba zonenepa monga salimoni.
Yolks vs. Whites
Mafuta onse ndi cholesterol ya dzira ali mu yolk, ndipo mapuloteni ambiri ali oyera. Kuti mupindule kwambiri ndi malipiro anu a dzira, mutha kuchotsa zina mwa maphikidwe athu. Lamulo lachiwindi ndigwiritsirani ntchito azungu azungu ndi dzira lonse lofunika. Ngati simukukonda lingaliro la omelet yoyera kapena dzira loyera, tilitsani mafuta ndi cholesterol pogwiritsa ntchito dzira limodzi ndi azungu awiri mwa munthu m'malo mwake.
Kumbukirani kuti kuchulukitsa kuchuluka kwa dzira loyera kumakhudza maphikidwe ena, makamaka zomwe zophikidwa. Ngati mikate yanu ndi yowopsya mukamagwiritsa ntchito mazira azungu okha, gwiritsani ntchito mazira onse ndi mazira azungu mmalo mwake (ndikugwiritsanso ntchito azungu awiri pa dzira lonse).
Mazira Njira Yochepa
Ngakhale mazira akhoza kukhala otsika kwambiri, zomwe sizikutanthauza kuti dzira lidzakhalabe lochepa ngati liphika mafuta ambiri kapena matani a tchizi.
Choncho njira yophika ndi yofunika - iwonetsetseni, ikanikwiyitse, ndi kupanga omelets odzaza veggie. Ngati mumagwiritsa ntchito mapepala osakanikirana ndi zokopa, simukusowa kugwiritsa ntchito batala. Onjezani tchizi mochepa pogwiritsa ntchito tchizi tochepa- tani kapena tchizi tating'ono kwambiri.
Ngati mutapeweratu kugwiritsa ntchito mazira onse, mungagwiritse ntchito malo amodzi omwe amachokera dzira omwe amapezeka bwino kwambiri. Omasulira mazira amagwiritsa ntchito mazira azungu ngati maziko awo, ndipo ali ndi mitundu, mavitamini komanso mafuta ena. Mitundu ina ilibe zakudya zambiri zomwe zimapezeka m "mazira" enieni "(ena ali ndi mavitamini ndi mchere owonjezeredwa kuti aperekenso), koma mosakayikira amachepetsa mafuta, mafuta, ndi kolesterol.