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[BC健康指南] 有益心脏健康的饮食Heart Healthy Eating

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发表于 2010-12-13 05:06:55 | 显示全部楼层 |阅读模式
饮食及您的心脏  Eating and Your Heart
你的饮食对心脏的健康很重要。高胆固醇会增加您患上心脏病的风险,故此,请选择能帮助您改善胆固醇水平的食物。最重要的改变就是限制您吸取饱和及转化脂肪(trans fat)的份量。
1_200805250117551.gif What you eat is important to your heart health. High cholesterol levels can increase your risk of developing heart disease. Choose foods that can help improve your cholesterol level. The most important change is to limit the amount of saturated and trans fat that you eat

要知道不同脂肪种類的更多资料,请參看HealthLink BC File(卑诗健康结連档案)
For more information on different kinds of fats see HealthLink BC File
http://www.healthlinkbc.ca/healthfiles/pdf/hfile68a.pdf


我可以怎样降低进食的饱和脂肪、转化脂肪和胆固醇的份量?选择饱和及转化脂肪含量低的食物。每天进食2至3份的牛奶及奶類替代品。
How can I lower the amount of saturated fat, trans fat and cholesterol that I eat?Choose foods low in saturated and trans fats.Eat 2 to 3 servings per day of milk and milk alternatives.

有益心脏健康的选择 Heart Healthy Choice
每份份 Serving Size
脱脂奶或1% 牛奶  Skim or 1% milk
250毫升(1杯)250 mL (1 cup)
以脱脂奶或1% 牛奶制造的酸乳Yogurt made with skim or 1% milk
175克(¾ 杯)175 g (¾ cup)
乳脂低于20% 的芝士 Cheese with less than 20% milk fat
50克(安士)50 g (1½ oz)

限制含高胆固醇的食物 Limit foods high in saturated fat such as:
●  牛油、硬性人造牛油、猪油和酥油 Butter, hard margarine, lard, and shortening
●  在商店售卖的烘焙食品  Store bought baked goods
●  由部份氢化植物油或酥油制造的零食,例如饼干 Snack foods like crackers made from partially hydrogenated oils or shortening
●  浓沙律酱和酱料 Creamy dressings and sauces
●  椰奶 Coconut milk
●  烟肉、博洛尼亚大红肠、莎樂美肠、香肠和肥肉  Bacon, bologna, salami, sausages, and fatty cuts of meat


限制含高胆固醇的食物 Limit foods high in cholesterol:
        ●  只有肉食含有胆固醇。避免进食高胆固醇食物,例如内脏。Only animal foods have cholesterol. Avoid high cholesterol foods like organ meats.
●  每星期不超过4个蛋黄 – 若您有高胆固醇,则每星期不超过2个。Limit egg yolks to no more than 4 per week - 2 per week if you have high cholesterol.
●  尽量少吃胆固醇含量较高的食物,例如虾、鱿鱼和墨鱼。 Choose less often foods that are moderately high in cholesterol, such as shrimp, squid and cuttlefish.


甚么是健康的脂肪? What are healthy fats?
多选择含健康脂肪的食物,健康脂肪包括单元不饱和脂肪(mono-unsaturated fats)和多元不饱和脂肪(poly-unsaturated fats)。
Choose foods that are sources of healthy fats such as mono-unsaturated and poly-unsaturated fats more often.


单元不饱和脂肪來源  Sources of mono-unsaturated fats
●  果仁 Nuts
●  果仁酱(Nut butter)Nut butters
●  芥花籽油和橄榄油  Canola and olive oils


多元不饱和脂肪來源 Sources of poly-unsaturated fats
●  亚麻籽、向日葵和芝麻等种子  Seeds such as flax, sunflower, and sesame
●  种子酱(Seed butter) Seed butters
●  红花油、向日葵油、粟米油和黄豆油,以及用这類油制造的非氢化软性人造牛油
Safflower, sunflower, corn, and soybean oils, and non-hydrogenated soft margarine made from these oils Choose oily fish
●  每星期最少兩次进食诸如鲱鱼、马鲛鱼、鲑鱼、沙丁鱼或鳟鱼等含高脂肪的鱼,以代替肉類。鱼類含有丰富的多元不饱和奥米加3脂肪,对心脏极为有益。
such as herring, mackerel, salmon, sardines or trout at least 2 times a week in place of meat. Fish is high in heart healthy poly-unsaturated omega 3 fats.

我还应选择甚么有益心脏健康的食物?What other heart healthy foods should I choose?
●   每日吃多种不同的蔬菜和水果 Eat a wide variety of vegetables and fruits every day.
●   在沙律、汤、焖和炒的菜式中添加蔬菜。用柠檬汁、醋、低脂肪的沙律酱及沾汁调味。Add vegetbles to salads, soups, stews, and stir-fries. Season with lemon juice, vinegar, low-fat salad dressings and dips.
●  尝试新鲜、急冻或预先包装好的新鲜蔬菜与杂果。Try fresh, frozen or pre-packaged fresh vegetable and fruit mixtures.
●  每天吃一些深綠色和橙色的蔬菜。Include dark green and orangeay.
●  选择吃水果而非饮果汁,因为水果有更多的纤维。Chooseas more fibre.

吃更多全谷類高纤维食品 Eat more whole grain, high fibre foods.
●  较佳选择包括全麦、燕麦和燕麦片、裸麦、大麦、粟米、爆谷、糙米、菰米(wild rice)、荞麦、小黑麦(triticale)、bulgar(又称为cracked wheat,即研碎的干小麦)、小米(millet)及藜麦(quinoa)。
   Better choices include whole wheat, oats and oatmeal, rye, barley, corn, popcorn, brown rice, wild rice, buckwheat, triticale, bulgar also known as cracked wheat, millet and quinoa.
●  较少进食加工精制的早餐麦片、白米和用白面粉制造的面包。
    Choose less often refined cereals, white rice and breads made with white flour.


享用果仁作为健康饮食的一部份 Enjoy nuts as part of a healthy diet.
●  每星期吃數次果仁当作零食,或加入早餐麦片或低脂酸乳酪中使更加美味。一份果仁为60毫升(¼杯)。果仁的卡路里和脂肪含量都很高,若您正试图减轻体重,可进食较少的份量。
Eat nuts several times a week as a snack or as a tasty addition to cereal or low fat yogurt. A serving of nuts is 60 mL (¼ cup). Nuts are high in both calories and fat. Have smaller portions if you are trying to lose weight.


选择大豆、豆腐和豆類饮品等的黄豆食品Try soy foods like soybeans, tofu and soy drinks.
●   尝试以新鲜或急冻的大豆(Edamame)或豆腐代替肉類。
Try fresh or frozen soybeans (edamame) or tofu instead of meat.
●  其他的好选择包括烤黄豆仁、不加糖的加强豆類饮品和黄豆饼(Tempeh)。
Other good choices include roasted soy nuts, unsweetened fortified soy beverages, and tempeh.


酒精饮品方面又怎样? What about alcohol?
若您选择饮酒,请适可而止。男士每天不应超过2份的酒精饮品,而女士则限于每天一份。一份酒精饮品相等于142毫升(5安士)葡萄酒、341毫升(12安士)啤酒,或是43毫升(1 ½ 安士)的烈酒。
If you choose to drink alcohol, do so in moderation. Limit to no more than 2 drinks per day for men and 1 drink per day for women. One drink is 142 mL (5 ounces) of wine, 341 mL (12 ounces) of beer, or 43 mL (1½ ounces) of hard liquor.


减轻体重是否有帮助?Will it help if I lose weight?
假如您有超重的问题,减轻体重有助于降低您血液中的胆固醇水平。
If you are overweight, losing weight can help lower your blood cholesterol level.
●  力求达到一个健康的身体质量指數(Body Mass Index,简称BMI)。加拿大卫生部制订的身体质量指數计算图表,可以帮助您找出您的BMI:
Aim for a healthy Body Mass Index also known as a BMI. Health Canada’s Body Mass Index Nomogram will help you to find your BMI:
www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/bmi_chart_java-graph_imc_java_e.html

●  力求达到一个健康的腰围數字。假如男士及女士的腰围分别超过102厘米(40英吋)及88厘米(35英吋),出现诸如心脏病的健康问题的风险便会有所增加。
Aim for a healthy waist measurement. Having a waist measurement larger than 102 cm (40 inches) for men and 88 cm (35 inches) for women may increase your risk of developing health problems like heart disease.
●  饮食必须保持均衡,包含加拿大饮食指南 (Eating Well with Canada’s Food Guide)中载列的全部4大食物组别。有关网址:
Eat a well balanced diet that includes all 4 of the food groups from Eating Well with Canada’s Food Guide at:
www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html.

限制加入糖份的饮料,例如汽水、冰茶和带甜味的咖啡類饮品。
●  选择健康的脂肪來源,但谨记所有的脂肪都有很高的卡路里。
Limit drinks that have added sugar such as pop, iced tea and sweetened coffee drinks.Choose healthy fat sources but remember that all fats are high in calories.
●    选择毋须额外添加脂肪的烹调方式,例如烘焙、炖、焗、烤、用微波爐煮熟和蒸等。
Choose cooking methods that do not need extra fat such as broiling, poaching, baking, roasting, microwaving and steaming.
●  限制添加在食物中的脂肪份量。
Limit the amount of fat that you add to foods.
●   每日需要运动,尽量每日做30至60分钟的中度运动。开始时慢慢进行,然后逐渐增加时间和力度。
Be physically active every day. Aim for 30 to 60 minutes of moderate physical activity per day. Start slowly and increase time and effort gradually.


开始任何运动计划之前,先和医生商量一下。
有关运动的更多资料,请浏览www.phac-aspc.gc.ca/pau-uap/paguide网站,參看「加拿大活动指南- 活跃生活」(Canada’s Physical Activity Guide to Active Living)。
For more information on physical activity, see Canada’s Physical Activity Guide to Active Living at www.phac-aspc.gc.ca/pau-uap/paguide



需要更多的资料 For More Information
浏览加拿大心脏及中风基金会(Heart and Stroke Foundation of Canada)的网站:www.heartandstroke.ca
Visit the Heart and Stroke Foundation of Canada website at: www.heartandstroke.ca


要知道更多关于营养的资料,请浏览www.HealthLinkBC.ca/diet.stm,或拨8-1-1向注册营养师查询。
For more nutrition information, click on www.HealthLinkBC.ca/diet.stm or call 8-1-1 to speak to a registered dietitian.


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如欲解较多 HealthLink BC File 课题,请浏览 www.HealthLinkBC.ca/healthfiles/index.stm 网页,或到访您.区内的公共卫生单位。
For more HealthLink BC File topics, visit www.HealthLinkBC.ca/healthfiles/index.stm or your local public health unit.
如要获取卑诗的非紧急健康信息和服务,可点击 www.HealthLinkBC.ca,或致电8-1-1
Click on www.HealthLinkBC.ca or call 8-1-1
失聪或弱听人士如需协助,在卑诗内可致电7-1-1
for non-emergency health information and services in B.C.
我们可按要求,提供130多种语言的翻译服务。
For deaf and hearing-impaired assistance, call 7-1-1 in B.C.
Translation services are available in more than 130 languages on request.
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來源:加拿大卑诗卫生部               转载请注明出处http://www.ccitv.ca
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