Food Rating

[ 嘌呤,脂肪] – 高✘ 中□ 低✔
多吃 橄榄油、椰子油、鸡蛋、香蕉、 低脂牛奶、西红柿、绿叶菜、水果、茶、海带、西兰花
适量 虾龙虾鳗鱼蟹三文鱼牡蛎[□, ✔]、坚果 [✔,□] 、 花生酱[✔, ✔ ] 面包[□,□] 、燕麦[□, ✔] 、酸奶 [✔,□]、豆类[□, ✔] 、南瓜 [ ✔ , ✔] 、 南瓜子 [□,□] 、mozzarella奶酪[✔,□]、咖啡[✔,□] 、蜂蜜 [□,□] 、黑巧克力 [✔,□] 、紫菜笋花菜spinach蘑菇茄子 [✘,✔] 球菜
少吃 动物内脏 [✘ ✘] 、浓肉汁、凤尾鱼、沙丁鱼 [✘✔ ] 、酒、牛肉、糖类[✔,□]、 anchovies鳀, codfish鳕鱼, haddock, herring鲱, mackerel鲭鱼, mussels蚌, roe (fish eggs)鱼子, sardines沙丁鱼, scallops扇贝, and trout鲑鱼. 
带壳海鲜肉类(红肉影响更大)
嘌呤 脂肪
常吃 鸡蛋、牛奶、精面面包、生菜、西红柿、绿叶菜、水果、花生酱 、糖类、果汁类、乳类、蛋类、乳酪、茶、咖啡、巧克力、干果、红酒、
1. Oliver Oil 3-4 tablespoons per day; 2. Less carb; 3. Cocnut oil, less soy sauce, peanuts; 4. Purples+ anthocyanin; 5. Fatty fish.
适量
肉类、熏火腿、肉汁、鱼类、麦片、面包、粗粮、贝壳类、麦片、面包、青豆、豌豆、菜豆、黄豆类、豆腐 、酸奶 Lower Triglycerides: limit sugar (sweets, soft drinks, fruit juice); low-carb diet; more fibre (fruits, vegetables, whole grains, nets, cereals and legumes); avoid Trans Fats (commercially fried foods); intake of unsaturated fats (monounsaturated[oilve oil, nuts, avocados] and polyunsaturated[vegetable oils and fatty fish] fats); eating regularly; limit Alcohol; Add Soy Protein (soybeans, tofu, edamame and soy milk.); Moderation nuts (7servings per week): Almonds, pecans, walnuts, cashews, pistachios, Brazil nuts, macadamia nuts.
不吃 动物内脏、浓肉汁、凤尾鱼、沙丁鱼、啤酒。 糖、

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