【活動】保持心髒健康：膽固醇與你的飲食

來源: 閩姑於 2011-05-30 20:12:41 [檔案] [博客] [舊帖] [給我悄悄話] 本文已被閱讀：次 (5177 bytes)

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如果你的膽固醇過高，有助你降低膽固醇的飲食方法就是食用低脂和低膽固醇的食物，多吃各種蔬菜和水果丶全穀類食品丶魚類丶豆類和低脂或脫脂奶製品。

下麵的食物表供你挑選健康的食品，並建議你多吃丶少吃或者不該吃什麽食物。

多吃	少吃或者不吃
脫脂或低脂奶製品脫脂或低脂牛奶丶奶酪丶酸奶 (Fat-free or low-fat milk, cheese, yogurt)	高脂肪和高膽固醇食物全脂牛奶丶奶油丶冰淇淋丶牛油（黃油）丶蛋黃和全脂奶酪 (Whole milk, cream, ice cream, butter, egg yolksand full-fat cheese)
魚類鰨魚丶鱈魚丶司啤丶三文魚丶鱸魚 (Sole, cod, sea bass, salmon, tilapia, anchovies)	海鮮和貝類食品魷魚丶烏賊丶墨魚丶蝦丶大蝦丶幹貝（帶子） (Squid, cuttlefish, octopus, shrimp, prawns, scallops)
瘦肉去皮雞胸肉和火雞丶瘦豬肉，例如：肉眼，角肉或法蘭肉排 ( 炒牛肉 ) (Skinless chicken breast and turkey, pork loin, tenderloin, flank steak)	內髒和肥肉肝丶胰丶腎丶腦丶牛百葉丶鴨丶鵝丶鴿子丶雞爪丶排骨丶牛尾丶燉牛肉 (Liver, sweetbreads, kidneys, brain, tripe, duck, goose, pigeon, chicken’s feet, spare ribs, oxtail, braised beef)
黃豆製品豆腐丶豆奶丶腐皮 (Tofu, soy milk, bean curd sheets)	加工肉類火腿丶中式香腸（臘腸）丶熱狗丶燻肉 ( 煙肉 )丶臘肉 (Ham, Chinese sausages, hot dog wieners, bacon, preserved pork)
高纖維豆類食品黃豆丶黑豆丶綠豆丶豌豆丶四季豆(Soybeans, black beans, mung beans, peas, string beans)	用蛋黃丶起酥油丶部份氫化油丶黃油或豬油製成的食物月餅丶蛋撻丶用吉士忌廉做的糕點或布丁丶紅豆包丶芋頭包丶以及其它蛋糕 (Moon cakes, egg tarts, custards, red bean buns, taro buns, other pastries)
全穀類食品糙米丶麥片丶全麥麵包丶燕麥片丶粟米丶大麥 (Brown rice, oatmeal, whole wheat bread oatmeal, millet, barley)	用椰子油丶棕櫚油和棕籽油做的食品大部分加工食品，例如：曲奇餅丶蛋糕丶餅幹和蝦片 (Most processed foods such as cookies, cakes, crackers, prawn chips)
水果和蔬菜所有水果和蔬菜 (All kinds)	油煎和油炸食品炒飯丶春卷丶蘿卜糕丶油條丶蔥油餅 (Fried rice, spring rolls, turnip cake, Chinese doughnuts (you tiao), scallion pancakes)
天然小吃堅果類（花生丶核桃丶杏仁丶腰果丶開心果丶葵花籽）和幹果類（李子幹丶柿餅和杏脯幹） (Nuts (peanuts, walnuts, almonds, cashews, pistachios, sunflower seeds), and dried fruits (plums, persimmons and apricots))	大部分快餐炸薯條丶漢堡包丶炸雞塊丶炸雞丶意大利薄餅（比薩） (French fries, hamburgers, chicken nuggets, fried chicken, pizza)

膽固醇/甘油三酯的理想值：Healthy Cholesterol Level

總膽固醇 Total Cholesterol ：	200 mg/dL or lower
壞膽固醇 LDL (bad) Cholesterol ：	100 mg/dL or lower
好膽固醇 HDL (good) Cholesterol ：	60 mg/dL or higher
甘油三酯 Triglycerides ：	150 mg/dL or lower