Na n'oge gara aga, anyị ezere àkwá, karịsịa yolks nke egg n'ihi nnukwu ihe cholesterol dị elu. Otú ọ dị, echiche a agbanweela. N'ezie, Ntuziaka Ndị Dietary ọhụrụ maka ndị America ebuliwo nkwenye ahụ iji belata cholesterol nri karịa ihe karịrị 300mg / ụbọchị.
Akwụkwọ ntuziaka na-ekwu, sị: "ihe àmà ndị dịnụ na-egosi enweghị mmekọrịta bara uru n'etiti oriri nke cholesterol nri na cholesterol ọgwụ ... cholesterol abụghị ihe oriri na-eche maka nchegbu."
Ma, ọ bụ ezie na anyị nwere ike ghara ilekwasị anya na cholesterol nri, anyị kwesịrị ileba anya na oriri nke ụbụrụ jupụtara na trans na nri anyị. Ụdị abụba abụọ a nwere ike iwelie cholesterol ọjọọ (LDL). Ọkwa dị elu nke LDL na ọbara nwere ike ibute atherosclerosis (hardening nke akwara) ma mee ka ọnyá obi pụta.
Nri na abụba jupụtara na ya gụnyere:
- Nri edozi dika anu ezi na soseji
- Nnukwu oké oyi dị ka bologna na salami
- Nnukwu abụba anụ uhie, dịka, ụgbụgbọ, beef ala, na ụba steak
- Nri nri
- Nri abụba zuru oke dị ka mmiri ara ehi zuru ezu, cheese, bọta
Nri bara ụba na abụba abụba gụnyere:
- Ejiri ọka breeze dị ka achịcha achịcha, kuki, achịcha, nsị
- Nri ndị e ghere eghe
- Margarine ma gbasaa nke nwere mmanụ emetụtaghị mmanụ
- Ihe oriri na-agụnye mmanu mmanụ
- Nri anụ na mmiri ara ehi
Otu American Heart Association na-atụ aro na ndị toro eto ga-erite uru site na ịdedata cholesterol LDL kwesịrị:
- Belata abụba jupụtara n'ozuzu ka ọ bụrụ ihe karịrị pasent ise ruo pasent isii nke calorie zuru ezu. Maka onye na-eri calorie 2,000 n'ụbọchị nke bụ ihe dị ka 11 ruo 13 grams nke abụba jupụtara.
- Belata pasent nke calorie site na trans fat.
Nutrition Content of Eggs
Otu akwa buru ibu buru ibu (dum na nkochi ime akwa) nwere:
- Calories 80
- 5.8g abụba
- 1.8 g abụba jupụtara
- Cholesterol 216mg
- 80mg sodium
- .4g carbohydrate
- 0g eriri
- 4g shuga
- Protein protein 7.3g
Nri nile jupụtara na nkochi ime akwa. Site na nke a, ọ bụrụgodị na ị ga-eri otu nkochi kwa ụbọchị, ị ka ga-enwe ike ịṅụ ihe ruru 11 na 13 grams nke abụba jupụtara.
E wezụga abụba buru ibu, nkochi nke àkwá bụ ezigbo ụrọ, nke nwere vitamin D, nnukwu abụba bara uru, na protein. Nsen na-adịkarị ala na carbohydrate kwa.
Iri nri nri carbohydrate gbanwetụrụ, nke nwere ike inyere aka ịchịkwa ndị na-aṅụ ọbara. Mgbe ị na-eri àkwá, dozie abụba jupụtara na ya site na ichebara ihe ị na-eri na ihe oriri ndị ọzọ ị rie n'ụbọchị ahụ. Dịka ọmụmaatụ, kama anụ ezi na àkwá na anụ ọkụkọ, choro broccoli, àkwá, na omeletado omekota na toast.
Nke a bụ ụfọdụ ihe ndị ọzọ dị oké ọnụ ahịa:
5 Nanị Ụtọ Carbohydrate nke Na-atọ Ụtọ na Nri na-adịghị mma
Ọrịa shuga nri Omelets
Otu esi eme Frittata
> Isi mmalite
> Akụkọ sayensi nke Kọmitii Ndị Ntuzi Ndụmọdụ nke 2015. March 30, 2015. http://www.health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf
> American Heart Association. Mara anụ gị. March 30, 2015. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp
> National Institute of Health. Akwụkwọ Mpempe akwụkwọ vitamin D. March 30, 2015. http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/