降脂飲食中吃肉的祕訣
When you are following a diet to lower your cholesterol and triglycerides, one of the foods you typically limit in your diet are foods high in saturated fat, such as animal meat. If you've been a meat eater all your life, it's hard to cut it out just like that. Fortunately, you don't have to completely scratch meat off of your grocery list if you are following a lipid-lowering diet.
當你爲了降低膽固醇和甘油三酯而節食時,需要控制一種食物的攝取量，那就是飽和脂肪含量高的食物，如動物的肉。如果生活中你是一個肉食者，那麼對你來說不吃肉很難。幸運地是, 如果你遵循一種降脂飲食方法，就不必完全將購物清單裏的肉類去掉。Meat contains proteins necessary to build muscle and carry out a variety of functions in the body.
肉含有增建肌肉必須的蛋白質，並且身體的多種功運行也需要這種蛋白質。Unfortunately, meats also contain varying amounts of cholesterol and saturated fats. The National Cholesterol Education Program recommends that, if you are trying to lower your cholesterol, your saturated fat intake should not be more than 7% of your total caloric intake each day. Following a lipid-lowering diet doesn't actually mean that you have to surrender your meat entirely. But there are a few things you can do to offset the damage it may do to your cholesterol and triglyceride levels:
不幸地是肉也含有不同數量的膽固醇和飽和脂肪。國家膽固醇教育計劃建議,如果你想降低你的膽固醇、飽和脂肪的攝入量，每天不應超過攝取總熱量的7%。降脂飲食實際上並不意味着你必須放棄吃肉。但你可以做幾件事來抵消對膽固醇和甘油三酸酯水平的損害：
Know Which Meats Are Leaner
知道哪些是精瘦肉
Some meats are higher in fat than others. For instance, poultry (chicken, turkey), lamb, veal, and "loin" or "round" cuts of pork or beef are considered some of your leaner options.
一些肉類比其他肉類的脂肪含量高。例如家禽(雞、火雞)、羊肉、小牛肉,並且豬肉或牛肉的"腰"或"臀"部是精瘦肉。Know Your High-Fat Meats
瞭解高脂肪肉You don't have to cut out meat entirely, but you should make an effort to steer clear of any high-fat meats or meats that are processed - or try to lower your consumption of them. Meats that are high in saturated fat content include ground beef, bacon, and organ meats (like liver). Meats that are processed, including sausages, hot dogs, and some luncheon meats, are also high in fat and should be consumed in minimal amounts. If you are in doubt, always check your food labels for saturated fat content.
你不需要完全忌口肉類,但你應該努力避開任何高脂肪肉類和加工後的肉類-或儘量降低你肉類方面的消費。飽和脂肪含量高的肉類包括牛肉、培根和內臟(如肝)。加工後的肉類包括香腸、熱狗和一些午餐肉，也含較高的脂肪,應該少吃。如果你有疑惑,那麼可以經常檢查你食品標籤的飽和脂肪含量。
