Kune vamwe vedu, kuwedzerwa kwe nyama ndiyo chikamu chakanakisisa che sandwich kana kuputira. Zvisinei, kana iwe watanga kutarisa cholesterol yako uye triglycerides , kuwedzera zvikamu zvakawanda zvekudya nyama zvinogona kuparadza kudya kumwe kwakagadzikana. Zvisikwa zvemhuka zvinokwana zvakasiyana-siyana mafuta ane mafuta - izvo zvinogona kuwedzera mazinga emuchiri muropa rako. Kunyange zvazvo kune dzimwe nharo pamusoro pehuwandu hwehuipi hwakaipa huwandu hwemafuta hunogona kunge huri pahuwandu hwemakumbo ako, zvokudya zvakakwirira mumafuta akazara zvinowanzove zvakakwirira mumakori.
Kana iwe uri kutevera cholesterol-kuderedza kudya uye unoda kuisa kupora kwekudya nyama mune imwe yezvokudya zvako, urongwa urwu huchakubatsira mukusarudza nyama yakakosha yekuisa panzvimbo yako sandwich inotevera kana kuputira.
Zvokudya Zvokudya Zvishoma muFat Content
Dhisi inodonha kubva pasi yehuku - yakadai sekuku nehutu - inowanzo dzine zvishoma zvamafuta akazara akaenzaniswa nezvimwe nyama inodya. Zvisinei, iwe unofanirwa kuva nechokwadi chokuti unosarudza dzimwe nhengo dzeshiri kuti uone kuti uri kuwana zvakakosha zvakadyiwa nyama. Nyama yakachena, iyo inosanganisira misumbu kubva pazamu uye mapapiro ehiri, kazhinji ine mafuta yakaderera zvakasvibiswa kana achienzaniswa nenyama yakasviba, iyo inowanzobatanidza maronda emasumbu kubva pamakumbo nemakumbo eshiri. Kune zvikamu zvinotevera:
- Kamwe chikamu chekakangwa kamukoko (28 gramu) ine 0 magamu emafuta akazara uye 30 makori
- Chimwe chikamu chezamu yakakangwa (27 gramu) ine ma gramu 0 emafuta akazara uye 39 makori
Nokuisa nzvimbo yakakora-mafuta yakakonzerwa nemafuta nemafuta ehuchi kana kuti turkey, unogona kuderedza huwandu hwemafuta uye makoriyori ayo waunotanga muzvokudya zvako. Zvisinei, izvi zvidimbu zvinogona kuwedzera - saka iva nechokwadi chokuti uri kuchengeta nhamba yehuwandu hwekuisa patafura yako.
Zvokudya Zvokudya Zvakakwirira MuFat Content
Zvimwe zvinopa nyama zvakakosha mumafuta, uye zvinogona kuisa mafuta akawanda akazara mukati mokudya kwako.
Izvi zvinosanganisira:
- Salami - Chikamu chimwechete (28 gramu) ine 0,8 gramu yemafuta akazara uye 49 makori
- Bologna - Rimwe slice (28 gramu) rine 3.5 gramu emafuta akazara uye 90 makori
- Hamu - Chikamu chimwe (28 gramu) ine 0.5 gramu yemafuta akazara uye 40 makori
- Kugadzira nyama - Nyama imwechete (26 gramu) ine 1 gramu yemafuta akazara uye 52 makori
Kunyangwe rumwe rutivi rwezvimwe zvezvokudya izvi zvinogona kunge zvisingakanganisi mazinga ako emvura, kuwedzera pamatanda akawanda pane sandwich yako kana kupinda muchigunzva chako kunogona kuwedzera mamwe maoriyori nemafuta kune kudya kwako kwakanaka.
Kusarudza Zvokudya Zvokudya: Zviito Zvakanakisisa
Kana uine chido chekuisa nyama yekudya mucholesterol-kuderedza kudya, mazano anobatsira anozoita kuti iwe unosanganisira kudyurwa kwakanaka kwe nyama iyo isingakonzere kuti cholesterol yako inowedzera zvikuru:
- Idya nyama yekudya mumwero. Kuwedzera mhuka dzekudya nguva dzose kune kudya kwako - kunyanya pamusoro pezvimwe zvekudya iwe ungave uchidya izvo zvakakosha mumafuta-zvinogona kuwedzera mafuta akawanda mumazuva ose ekudya.
- Sarudza nyama inogadzika inonzi yakaonda uye yakaderera mumafuta. Izvi zvichaita kuti nyama icheke mumafuta ane mafuta uye makoriyori kupfuura ayo akawandisa mafuta. Izvozvi nyama zvinowanzove nemafuta mashoma mukati memyama kana inogona kunyorerwa zvishoma zvishoma kudarika zvinowanzocheka kuderedza mafuta.
- Kana iwe uine sarudzo kune dzimwe hukuku, sarudza kuputswa kubva kumuchena mutsva pane nyama yerima. Somuenzaniso, imwe kapu (140 g) yehuku inenge ine nyama yakachena ine 1.8 gramu yemafuta akazara uye 119 gramu yeklesterol, asi chikamu chakafanana chenyama chakawanda chinokwana magiramu 3,7 emafuta akazara uye 130 gramu yeeklesterol .
- Shandura iyo nenyama inotsiviwa. Nyama dzakawanda dzakagadzirisa nyama, dzakadai semasybean patties kana tofu, dzinopa kunakidza kwakanaka kwakadaro uye kushandiswa kune sandwich kana kuputira pasina mafuta akazara akazara uye cholesterol.
- Paunenge usina mubvunzo, chengeta mavara. Izvo zvakanyorwa pamusoro apa ndezvimwe, saka nyama yako yakanakisisa inogona kunge iri yakakwirira kana yakaderera mumafuta akazara uye cholesterol. Nokudaro, iwe unofanirwa kugara uchitsvaga chirairo chekudya pane pechipatara kuti uone mafuta, cholesterol, uye caloric zvakagadzirwa.
Sources
Rolfes SR, Whitney E. Kunzwisisa Nutrition, 14th, 2015.