Malangizo a Zakudya kwa Achimereka ndi mabungwe ambiri azachipatala amalimbikitsa kusunga kwanu mafuta odzaza pansi. Mndandanda wa zakudya zopatsa mafuta ndi zakudya zina zomwe zimakhala ndi mafuta okhuta zingakuthandizeni kusankha mwanzeru pogula kapena kudya. Mutha kuchepetsa mafuta ochepetsetsa a nsomba, ng'ombe, nkhumba, ndi nkhuku ndikuchepetsa mafuta omwe mumadya.
Zakudya zochepa kwambiri za carb sizinagogomeze kuchepetsa mafuta odzaza, koma ena amachita. Mndandandanda uwu umaphatikizapo omwe angaloledwe pa zakudya zambiri zochepa zomwe zimatsindika kuchepetsa mafuta odzaza, kuphatikizapo South Beach Diet , Sonoma, ndi Diet Zone.
Nsomba ndi Zakudya Zam'madzi
Nsomba zonse ndi nsomba zimalandiridwa, koma muyenera kupewa chilichonse chimene chimapatsidwa kapena chokazinga. Nkhumba ya zamzitini iyenera kunyamula m'madzi osati mafuta.
Nkhuku
Nthawi zonse chotsani khungu ku nkhuku, ndipo pewani kudya. Palibe tsekwe kapena bakha amaloledwa. Izi ndizovomerezeka:
- Nkhuku kapena Turkey: Nyama yoyera ndi yabwino
- Nyama yakuda: Nthawi zina pambuyo pa Gawo 1
- Turkey nyama yankhumba kapena soseji yonenepa: Yolandiridwa moyenera
- Chikuku cha Cornish
Ng'ombe: Zokoma Zolandiridwa
Kudula kwa ng'ombe kungakhale kosokoneza, monga maina awo amasiyanasiyana kwambiri. Dr. Agatston, yemwe anayambitsa za South Beach Diet, avomereza kudula kwa ng'ombe:
Nyama yamtundu:
- Gwiritsirani pansi
- Ng'ombe yamphongo ndi mafuta osachepera 10 peresenti
Amadula kuchokera kufupi (maina amasiyana m'madera):
- Mfupi kwambiri
- Tenderloin roast
- T-Bone steak
- Chipinda cha porterhouse
- Tenderloin steak
- Filet mignon
- Foni yamakina
- Sitima yapamwamba yapamtunda
- Sungani steak
- Kansas City steak
- Mtsinje wa New York
- Sitima yapamwamba
- Sirloin Strip steak
- Club steak
- Gulu lachibwibwi
- Delmonico steak
- Mtsinje wa Shell
Amadula kuchokera ku sirloin:
- Tri-Tip
- Chidale
- Sirloin wapamwamba
- Ntchentche yothamanga
- Cap steak
- Phokoso lozungulira
- Ng'ombe Yotseka
- Flap steak
- Flap nyama
Amadula kuchokera kuzungulira:
- Pansi ponse
- Mtsinje wapamwamba
- Diso (la) kuzungulira
- Zomaliza kuzungulira
- Dulani roast
- Mpweya wozungulira
- Nthiti ya mpira
- Ng'ombe yamphongo yodula nsomba
- Chakudya cham'mawa
- Mphesa yamadzi
- Sandwich steak
- Mphindi
- Mpanda wozungulira
Ng'ombe yololedwa ina imadula:
- Flank steak
- London yophimba
Nkhumba: Mndandanda Wokondedwa
- Nyamu yophika
- Tenderloin
- Tuluka
- Zowonda, zokongoletsa bwino
- Bacon ya ku Canada
- Nkhumba yophika bwino, yophika bwino (yabwino monga yokongoletsa)
nkhosa
- Mphongo wa mwanawankhosa, wokonzedwa bwino mafuta
- Lambchop monga mankhwala amodzi
Nyama yamwana wang'ombe
- Mtsinje wapamwamba
- Leg cutlet
- Dulani
Zakudya Zakudya
Zakudya zodyera ayenera kukhala opanda shuga komanso mafuta ochepa. Kutulutsa Turkey ndi chisankho chabwino.
Zina Zovomerezeka Zopuloteni
- Mazira
- Tofu
- Seitan
- Tempeh
- Nyemba
- Anthu ochepetsetsa nyama
Zindikirani pa Mafuta Okhutira ndi Zakudya Zochepa za Carb
The Atkins Diet , LCHF , ndi zina zambiri zoyandikira -carb sizitsindika kuchepetsa mafuta odzaza malinga ngati carbs amakhala otsika. Amanena kuti kusowa kwa umboni kuti kuchepetsa mafuta odzaza ndi otsika kwambiri kumathandiza pothandiza kuchepetsa chiopsezo kwa anthu ambiri.
Kuyesera kochepa kuyang'ana kufufuza konse pa nkhaniyi sikupeza phindu lokhazikitsa mafuta odzaza, ndipo izi zikhoza kukhala zowona makamaka pa nkhani ya zakudya zochepa.
Pamene kufufuza kukupitirira, akuluakulu azaumoyo akupitirizabe kuchepetsa kuchepetsa mafuta odzaza.
> Zotsatira:
> Chowdhury R, Warnakula S, Kunutsor S, et al. Association of Food, Circulating, and Supplement Zakudya Zofiira ndi Coronary Risk. Annals of Internal Medicine . 2014; 160 (6): 398-406. do: 10.7326 / m13-1788.
Malangizo a Zakudya kwa Amwenye 2015-2020 Gulu lachisanu ndi chimodzi . USDA.
> Hooper L, Martin N, Abdelhamid A, Smith GD. Kuchepetsa mu kudya kwa mafuta okwanira kwa matenda a mtima. Dongosolo la Cochrane la Zosintha Zogwirizana . October 2015. doi: 10.1002 / 14651858.cd011737.