Ku dar Cuntada Cuntada leh iyo Cuntada Faa'iidada leh ee Cunto-Joogta ah
Waxaad bilaabi kartaa cunto-cune cunto-beereedka leh adoo dib u eegaya liiska cuntada hooseeya ee "cholesterol". Nasiib wanaag, cunto yaryar oo hooseeya waxay u baahan tahay raashin badan oo loo maro hab nololeedkaaga, ma aha oo kaliya inaad ka fogaato cuntooyinka aan caafimaad qabin. Cunto-yar oo "low-cholesterol" ah ayaa ka buuxsami kara cuntooyinka midabka leh iyo dhadhanka leh, mana jiraan wax xaddidaad ah oo ku saabsan miro-dheef aan salmon lahayn oo aad isticmaali karto si aad u sameysid raashinkaaga xiisaha leh.
Sida cunto kasta, hubso inaad dhakhtarkaaga la tashato tilmaamo gaar ah. Shuruudahaaga ayaa laga yaabaa inay ka reebaan qaar ka mid ah cuntooyinkan. Daabac liistada liiskan oo ku qaado alaabta dukaanka iyo tijaabi wax cusub oo caafimaad leh.
Miraha iyo Khudaarta
Miraha iyo khudradda badani waa ilo wanaagsan oo fiitamiin iyo fiber ah.
- Khudaarta cagaaran: cusub, qasacadaysan, ama barafaysan-oo aan lahayn dufan, suugo, ama cusbo. Dhammaan khudaarta waa kolesteroolka-saaxiibtinimo. Gaar ahaan, dooran khuda cagaaran, cagaaran cagaaran (sida broccoli, kale, iyo isbinaajka) iyo khudaar cagaaran (karootada, baradhada macaan, kareemka iyo cagaarka).
- Miraha: cusub, la qaboojiyey, qasacadaysan, ama la qalajiyey-aan ku darin sonkorta. Ku raaxee miro dhan oo aad doorbidayso casiirka khudradda si aad u hesho faa'iidooyinka fiber.
- Maraqa caafimaad leh: yaanyo, khudradda, digaaga, dhoobada (xulo sodium hoose marka ay suurtagal tahay)
Dhammaan Dheriga iyo Nuts
- Qamadiga oo dhan, qamadi iyo rootiga rootiga loo yaqaan "pumpernikel", "tortillas" iyo "bagels" oo dhan
- Dalagyada hadhuudhka ah oo dhan sida kuwa sarreen, bran, ama bariis ku saleysan
- Maydhis iyo dabacsan ayaa lagula talinayaa sida ilaha fibbada loo foori karo.
- Nuts iyo miraha: Cayayaanka, yicibta, Nutsiga Brazil, shimbiraha, pecans, chia, iyo xajmiga dhulalka waa ilo wanaagsan oo ah omega-3 dufanka. Almonds iyo walaxyada ayaa ah ilaha farsamooyinka dhirta.
Beerka iyo qudaarta-Cuntada Cuntada
- Tofu, tempeh, soy / khudradda khudradeed. Kuwani waa ilo wanaagsan oo ah fibbada dhalaalaya.
- Digirta iyo digirta la qalajiyey, digirta madow, digirta kelyaha, soodhaha, lentils, digirta duban. Kuwani waa ilaha ugu fiican ee fiber iyo protein.
Ukuntada iyo Hilibka
- Ukunta cad iyo bedelka ukunta
- Hilibka yaryar : sirloin, chuck, loin iyo wareeg. Dooro "doorasho" ama "dooran" buundooyinka halkii aad ka ahayd "ra'iisul." Xulo hilibka saafiga ah ee caato ah ama aan dheellitirnayn
- Turka aan dufanka lahayn iyo digaaga: dooro hilib fudud hilibka mugdiga ah
Kalluunka iyo Cuntada
- Kalluunka: gaar ahaan salmon, tufaax, sardines, tufaaxa albaabka, iyo caleemaha sida ay hodan ku yihiin omega-3 dufanka. Sidoo kale ku raaxee tuna, mackerel, halibut, tilapia, iyo cod. Cun ugu yaraan laba jeer oo kalluun toddobaadkii.
- Cuntada: clams, crab, oysters, lobster, scallops. Ogsoonow in gawaarida iyo kalluunku ay ka badan yihiin kolestaroolka laakiin waxay ku yar yihiin wadarta dufanka iyo dufanka buuxa marka loo eego inta badan hilibka iyo digaaga, sidaas darteed waa doorasho fiican.
Alaabta caanaha ah
- Skim (nonfat) ama caano 1 boqolkiiba iyo caano dufan leh ama aan dufan lahayn ama caanaha lagu karsado
- Caanaha dufan-yar ama kuwa aan caanaha ahayn sida caanaha, jiiska, kareemka, jalaatada, iyo dufanka
- Kaadi borotiinka borotiinka ah ayaa faa'iido leh kolestaroolka iyo doorasho wanaagsan oo lagu daro dheecaanka borotiinka.
Macmacaanka iyo Cunnooyinka
- Miraha cusub (Xusuusnow in xayawaanku uu la falgalo daawooyin badan oo kolesterool ah oo laga yaabo in laga fogaado. Dhakhtarkaaga weydiiso haddii digaaggu ku habboon yahay.)
- Lite hawo-duufaan ama duufaan microwave
- Saliid aan lacag la'aan ahayn ama sherbet aan dufan ahayn ama sorbet
- Cunto malab dufan leh
- Kukiyada dufan-dufan leh, sida cayayaanka xayawaanka, baararka caleenta, baayacmushtarrada, buskudka kareemka, digirta graham. Raadi calaamadaha aan muujin dufanka xayawaanka.
- Chips baradho la dubey
- Dhammaan midabyada cuwaasiga ah
- Gelatin
Ereyga
Inkasta oo raashinka qaarkiis laga yaabo inay kugula talinayaan cunto yaryar oo hoos u dhigaya kuwa kale, kalooriyadu waa calories, waxayna ku dari karaan haddii aad cunayso cunto caafimaad leh ama ikhtiyaari junkier ah.
U hubso inaad xasuusato inta aad qorsheynayso cuntadaada.
> Ilo:
> Koloriin-Yaraynta: Istaraatijiyada Wadnaha-caafimaad leh. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/cholesterol-lowering-strategies.
> Karinta Kaluunka Hoose. Ururka wadnaha American. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-To-Low-Coll-Colesterol_UCM_305630_Article.jsp#.Wu5ReWjyvmY.
> Tilmaamaha Cuntada ee Dadka Maraykanka ah 2015-2020. Waaxda Beeraha ee Mareykanka. https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside- healthcare-patterns/.