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Thread: What should you eat

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    Senior Member Array aamirbati's Avatar
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    What should you eat

    What should you eat


    To eat a heart-healthy diet, you need to cut down on foods high in saturated fats, like fried foods, red meat, processed meats (cold cuts and hot dogs), some kinds of cheese and most commercially prepared baked goods (muffins, cookies, doughnuts).

    تجنب: المقليات، اللحوم الحمراء، بعض أنواع الأجبان والأطعمة المعلبة.


    Make sure you check the nutrition labels on the foods you buy to ensure you are getting the least possible amount of saturated and trans-fats.
    إختر الأصناف التى تحتوى على نسب أقل من الدهون المشبعة والموجودة بنشرة التغذية الملصقة على حاويات الطعام.


    A low-saturated-fat, low-cholesterol eating plan has less than 7 percent of calories from saturated fat.
    الأطعمة التى تحتوى على كميات أقل من الكولستيرول و الدهون المشبعة تقل بها السعرات الحرارية بنسبة 7%.
    Reducing your saturated fat and cholesterol intakes doesn't lower your LDL enough, you should increase the amount of soluble fiber in your diet.
    يجب زيادة كمية الطعام المحتوى على الألياف.


     


    Fish is a good choice for a healthy diet. Many types contain high levels of Omega-3 Fatty Acids, which may help lower blood cholesterol and blood pressure and reduce your risk for dangerous blood clotting. Cold-water and fatty fish, such as salmon and herring, contain the most omega-3s.

    تحتوى الأسماك على الأحماض الدهنية أوميجا 3 والتى تساعد على خفض نسبة الكولستيرول و ضغط الدم و كذلك تقليل خطر جلطات الدم.

    You should also eat more vegetables, fruit and whole grains like oatmeal and barley. They contain fiber, which fills you up, and also limit your fat intake while still giving you the nutrients you need.

    أكثر من تناول الخضروات، الفاكهة والحبوب الكاملة فهى ذات قيمة غذائية عالية و فى ذات الوقت تحتوى على نسبة عالية من الألياف التى تعطى الإحساس بالشبع.

    If you eat red meat, here are some ways to decrease fat without giving up flavor:
    لتقليل نسبة الدهون بالحوم الحمراء:
    Decrease the amount of meat in a recipe
    قلل كمية اللحوم فى طعامك.
    Serve smaller portions of meat and add more vegetables, grains and fruit to a meal.
    إختر قطعة صغيرة من اللحم و أكمل الوجبة بالخضروات والفواكة و الحبوب الكاملة.

    Select a lean cut when you buy meat. The terms round" and "loin" indicate lower fat
    Trim all visible fat from meat before cooking.
    إنزع الدهون من اللحم قبل الطهى .



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    Senior Member Array aamirbati's Avatar
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  3. #3
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    hmm....right points mentioned....
    every nutritious n healthy diet should b taken for getting all possible benefits from them but a in a moderate quantity, considering that no food is being taken in excess...

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