Dietary Guidelines yeAmerica uye masangano akawanda ezvehutano anokurudzira kuchengeta kushandiswa kwako kwemafuta akazara pasi. Nyora yezvokudya zvakakomba uye zvimwe zvokudya zveprotini zvakaderera mumafuta akazara zvinogona kukubatsira kusarudza nokuchenjera pakutenga kana kudya. Iwe unogona kunakirwa kuderedza mafuta-ehove, nyuchi, nyama yenguruve, uye huku, nekuderedza mafuta ako akazara.
Zvizhinji zvakaderera-carb kudya hazvisimiri kuderedza mafuta ane mafuta, asi vamwe vanoita. Urongwa urwu hunosanganisira avo vanozobvumirwa pane zvakawanda zvakadyiwa-carb zvikafu zvinosimbisa kuderedzwa kwemafuta akazara, kusanganisira South Beach Diet , Sonoma, uye Zone Diet.
Hove uye hove dzehove
Zvose hove uye hove dzinogamuchirwa zvinogamuchirwa, asi iwe unofanirwa kudzivisa chero chipi zvacho chiri chingwa kana chakadzika. Canned tuna inofanira kuiswa mumvura pane mafuta.
Puchi
Nguva dzose bvisa ganda kubva kune huku, uye usapinda zvose zvokudya. Hapana gorosi kana dhaka rinobvumirwa. Izvi zvinogamuchirwa:
- Chicken kana turkey: Nyama yakachena yakanaka
- Nyama yerima: Dzimwe nguva mushure meChikamu chekutanga
- Turkey Bhakoni kana pasi-fat-sausage: Yakagamuchirwa mumwero
- Cornish hen
Nzombe: Yakagamuchirwa Cuts
Kucheka kwemombe kunogona kuvhiringidza, sezvo mazita avo akasiyana zvakanyanya. Dr. Agatston, muvambi weSouth Beach Diet, akagamuchira zvinotevera zvinodzwa zvenyama:
Ground nyama:
- Ground sirloin
- Ground nyama yechingwa ine pasi pe10% mafuta
Inopera kubva pfupi pfupi (mazita anowanzosiyana munharaunda):
- Short loin
- Tenderloin roast
- T-Bone steak
- Porterhouse steak
- Tenderloin steak
- Filet mignon
- Fillet steak
- Top loin steak
- Strip steak
- Kansas City steak
- New York strip steak
- Hotel-Style steak
- Sirloin Strip steak
- Club steak
- Country club steak
- Delmonico steak
- Shell steak
Anocheka kubva kumidziyo:
- Tri-Tip
- Sirloin steak
- Top sirloin
- Coulotte steak
- Cap steak
- Round-Bone steak
- Nzombe Yakatora
- Flap steak
- Flap nyama
Anocheka kubva kumativi ose:
- Pasi pese
- Rokupoteredza
- Ziso (re) rakapoteredza
- Pasi pepa roast
- Rump roast
- Round tip steak
- Ball tip steak
- Nzombe sirloin tip steak
- Breakfast breakfast
- Knuckle steak
- Sandwich steak
- Minute steak
- Round steak
Imwe nyuchi yakagamuchirwa inoderedza:
- Flank steak
- London broil
Nguruve: Yakagamuchirwa Nhamba
- Boiled ham
- Tenderloin
- Loin
- Vakonda, vakagadzirirwa zvakanaka
- Chikoro cheCanada
- Pane imwe nguva yakabikwa-yakabikwa, yakanyanyiswa zvakanaka (yakanakisisa seyakakosha)
Gwayana
- Mutemo wegwayana, wakagadzirirwa zvakanaka mafuta
- Lambchop sechiitiko chekare
Vevha
- Rokupoteredza
- Leg legcutlet
- Chop
Lunch Meats
Zvokudya zvemasikati zvinofanira kunge zvisina shuga uye zvishoma mumafuta. Deli turkey isarudzo yakanaka.
Zvimwe mapuroteni anogamuchirwa
- Mazai
- Tofu
- Seitan
- Tempeh
- Nyemba
- Low-fat fat meat substitutes
Nherechedzo paSaturated Fats uye Low-Carb Zvokudya
IAatkins Diet , LCHF , uye dzimwe dzakawanda- pedb-pedb dzinoswedera hazvisimbise kuderedza mafuta akazara kana chero carbs dzichichengeterwa pasi. Vanotaura kushayikwa kwehupupuri hwekuti kuderedza mafuta akazara kunzvimbo dzakaderera zvakanyanya kunobatsira maererano nekuderedza ngozi kune vanhu vakawanda.
Mamwe maitiro ekutsvaga tsvakurudzo yose pamusoro pehurukuro haana kuwana kubatsirwa nekuderedza mafuta akazara, uye izvi zvinogona kunge zvakanyatsoitika mumamiriro ezvinhu ezvokudya zvakaderera.
Apo kutsvakurudza kuri kuenderera mberi, zviremera zvehutano zvichiri kukurudzira kuderedza mafuta akazara.
> Sources:
> Chowdhury R, Warnakula S, Kunutsor S, et al. Association of Dietary, Circulating, uye Supplement Fatty Acids neCononary Risk. Anals of Internal Medicine . 2014; 160 (6): 398-406. doi: 10.7326 / m13-1788.
> Dietary Guidelines for Americans 2015-2020 Eightth Edition . USDA.
> Hooper L, Martin N, Abdelhamid A, Smith GD. Kuderedza mumafuta ane mafuta akawandisa mukati mehutano hwemwoyo. Cochrane Database yekuongorora kwakarongeka . Gumiguru 2015. doi: 10.1002 / 14651858.cd011737.