Cheese uye Your Low-Cholesterol Diet

Mazano eDeetitians ekushandisa Cheese muDoro reKolesterol-Kuderedza Zvokudya

Varwere vane high cholesterol vanowanzovhiringidzika kana chesi inogona kuva chikamu chekudya kwavo.

Vamwe vanosarudza kudzivisa kudya chese zvachose, asi vamwe havasi kuchinja chezi yavo kupinda zvachose.

Imwe nzira yakakodzera yakawira pane imwe nzvimbo pakati. Hazvidi kuti usapinda chese zvachose, asi kana uine cholesterol yakakwirira, iwe uchada kuita zvimwe zvigadziri.

Kunyange zvazvo chiri chokwadi kuti nguva dzose mafuta ane cheeses anogona kuva chinhu chakakura chemafuta akazara ("mafuta akaipa" anowedzera kukwirira kwecholesterol) uye makoriyori. Asi izvi hazvisi chokwadi pamarudzi ose.

Kuderedza-mafuta, chiedza uye chisina mafuta-cheeses zvakanyanya kuderera mumafuta akazara. Inogona kushandiswa nguva dzose asi inofanirwa kufungidzirwa kuti inoshandiswa pane zvigadzirwa panzvimbo pekutsvaga kwekudya. Kunyange yakazara (yakazara-mafuta) cheeses inogona kunakidzwa mumwero. Zvakare, funga nezvavo se "dzimwe nguva" zvokudya uye kwete chikuru chekudya.

Frequency uye Chirongwa Chechikamu

Nokuda kwekudya kuti zvibudirire, vekudya zvinokurudzira pfungwa yokuti pane "hapana zvakarambidzwa zvachose." Kungofanana nechikafu chipi nechipi, chezi inogona kuiswa mune chirongwa chako chakashata-cholesterol chero bedzi nguva inowanikwa uye huwandu hwemugove hunoonekwa.

Alison Massey MS, RD, kunze kwekudya dietitian paSt. Joseph Medical Centre (Towson, Md.), Anokurudzira varwere vake kubatisisa zvikamu 1 kana imwe kana vachifarira chezi.

(I-ounce chikamu chechesi inofananidzwa neanenge mana inotamba dice kana chigunwe chikuru chechigunhi).

Zvimwe zvinoshandiswa pakuyera-zvakasimbiswa, zvizere zvemafuta

"Makambani mazhinji ikozvino anotengesa mazai awo mu" chikamu chakanaka "kana kuti mashomanana. [T] wowe zvandinoda ndiwo Cabot ^Tm uye The Laughing Cow ^Tm ," Massey anoti.

"Ivo vanewo zvishoma-mafuta uye lite."

Pasi Pasi Yemazara-Fat Cheese Yakapedzwa

Kunyange zvazvo ichokwadi kuti mafuta akazara ane chekudya anogona kuva akakwirira mumafuta asina kuwandisa akazara, kuita sarudzo dzakanaka dzekudya zvinogona kukubatsira kuderedza mari yaunodya pamusoro pezuva racho.

"Kana iwe usingakwanisi kuita pasina mafuta akazara chese, wadii kuedza kuderedza chiyero chese chega?" anodaro Jessica Butcher, RD, muzvidzidzo zvekudya muGreat Haven, Mich.

Mucheka unopa mazano matatu ekugadzirisa chiyero chezazara-mafuta muchidya chako:

1. Raira pizza nehafu yenguva yakazara-mafuta.
2. Farira sandwich yako kana burger pasina cheese uye uwedzere mamwe mapapiro akawanda pane kudaro.
3. Sarudza imwe inonaka kana yakasimba-inonaka yakazara-mafuta cheese kuti ikubatsire kuderedza mari inodiwa. Feta nembudzi yembudzi zvinoshamisa sezvinosungirirwa muhodhi yako, pasta, kana kuputira.

Funga nezvenzira dzakasiyana

Ramba uchifunga kuti mukaka wehadzi wekondo hausi iwe chete unosarudza kuti unakidzwe nemishonga yemisi.

"Sarudza mafuta asina mafuta kana kuti asina mafuta, kana edza cheese yakakonzerwa nemukaka we soy, waamondi kana wembudzi," anodaro Beth Ellen DiLuglio, MS, RD, mudzidzisi wezvokudya (Florida).

The Bottom Line

Iva nemafuta akazara mafuta muyeroji kana opt kune vasina-mafuta kana pasi-fat-cheeses. Itai cheese chechipiko kana muchikwanisa, kana kuti fungai dzimwe nzira dzisina mukaka dzemukaka.

^Sources:

^{Kubvunzurudza Kwemunhu 4/28/11 Alison Massey}

^{Kubvunzurudza Kwemunhu 4/28/11 Jessica Butcher}

^{Kubvunzurudza Kwemunhu 4/28/11 Beth Ellen DiLuglio}