Ngati mwapezeka kuti muli ndi cholesterol chokwera komanso kuthamanga kwa magazi , mukhoza kukhala osokonezeka komanso osokonezeka. Mwamwayi, pali zambiri zomwe zimadyeramo kudya pazifukwa ziwirizi. Nazi malangizo angapo omwe mungayambe.
Kuchepetsa Kulemera
Kupeza kulemera kwabwino ndi kofunika kuti muzitha kuyendetsa magazi onse ndi ma cholesterol.
Potsatira ndondomeko ya mapulogalamu pa calorie yapamwamba mlingo ndi yowona kulemera kwayeso njira.
Kuchepetsa sodium
Sikuti aliyense ali ndi vuto la sodium, kutanthauza kuti si onse omwe amadya zakudya zapamwamba za sodium zomwe zimawopsa kwambiri. M'malo mochita ngati mayesero anu kuti muone ngati muli ndi mchere kapena ayi, ndibwino kuyesa kutsatira malangizo a American Heart Association oposa 1,500 milligrams a sodium (osachepera 1 supuni ya supuni ya mchere) tsiku lililonse. Kumbukirani kuti ichi ndi chiwerengero cha cholinga cha zomwe mumadya. Ngati mumadya zakudya zamchere patsiku, yanizani kudya ndi zakudya zochepa kwambiri.
Langizo: Mchere wambiri mu America ndi zakudya zamchere, zamzitini ndi zowonongeka / zakudya zokonzedweratu. Njira zophweka zochepetsera kuwonjezera pa sodium ndizosawonjezera mchere kuchokera ku mchere wothira mchere, kuchapa masamba opangidwa ndi zamchere ndi madzi kupyolera mumadzimadzi, ndikupempha chakudya kuti chikonzeke ndi mchere pang'ono kapena simukumwa.
Kuwonjezera Potassium
Kupeza Zakudya Zakudya Zakudya Zolimbana ndi Kuthamanga Kwambiri (DASH) kupeza kuti chakudya chochuluka cha potassium kuchokera ku zipatso, ndiwo zamasamba, ndi mkaka wa mkaka wa mafuta kunathandiza kuchepetsa cholesterol "choipa" cha LDL mwa ophunzira.
Zakudya Zapamwamba za Potassium (225 mg pa 1/2 kapu yotumikira, kapena yaikulu):
- Apricots
- Peyala
- Nthomba
- Kantalupu
- Nkhuku (sankhani yophika, yophika, kapena yophika)
- Nsomba (kusankha chophika, chophika, kapena nsomba yokolezedwa)
- Mavwende a Honeydew
- Nyama (sankhani mafuta oonda, ophika, odzola, kapena odzola)
- Mkaka (sankhani mafuta ochepa kapena osakaniza)
- Mawang'anga
- Sipinachi
- Tomato
- Turkey (sankhani nyama yoyera)
- Zima sikwashi
Muyenera kuyang'ana ndi dokotala wanu kuti muwone ngati zakudya za potaziyamu ndizofunikira kwa inu. Zinthu zina zamankhwala kapena mankhwala angafune chakudya chokhazikika cha potassium.
Pezani Mafuta Okhutira
Mafuta okhuta komanso opangidwa ndi matenda amawathandiza kupanga mapulaneti m'mitsempha ndi kuwonjezeka kwa matenda a mtima. Pewani mafuta odzaza ndi kuchepetsa zakudya zofiira, zakudya zokazinga, mkaka wamafuta onse , ndi katundu wophika.
Kuwonjezera Mafuta a Monounsaturated
Bweretsani mafuta odzaza ndi odzola ndi mafuta abwino "abwino" a mafuta ochokera ku maolivi, nsomba monga salimoni, tuna, ndi mackerel, walnuts, mafuta, ndi avocado. Mu kafukufuku wina, Omega-3 fatty acids anawonetsedwa kuti achepetse kuthamanga kwa magazi kwa anthu omwe ali ndi matenda oopsa.
Yambani Pang'onopang'ono
Zingakhale zovuta kuti zakudya zambiri zisinthe kamodzi, makamaka ngati mwapezeka kuti muli ndi matenda awiri. Yesani kupanga thanzi limodzi kusintha sabata kwa milungu inayi. Mukadziŵa bwino kusintha kumeneku, dzipindule nokha ndi zinthu zomwe mumakonda, monga ulendo wopita ku spa kapena mafilimu.
Mwezi wachiwiri, yang'anani pa kusunga zizoloŵezi zathanzizi, ndi kuwonjezera zakudya zabwino pa zakudya zanu. Mukamamva mwakonzeka, yesani kusintha kwachisanu ndi chimodzi ndichisanu ndi chimodzi, ndipo musaiwale kudzipindulira nokha kusintha komwe mwakhala mukupanga.
Zotsatira:
Mamasaka F, Svetkey L, Vollmer W., Zotsatira za Kupanikizika kwa Magazi Ochepetsa Chakudya Chakudya kwa Ophunzira pa Njira Zakudya Zoletsa Kuthamanga kwa Edzi (DASH) (2001). New England Journal of Medicine (344) 3 -10.
Morris MC, Sacks F, Rosner B (1993). "Kodi Mafuta a Nsomba Amazizira Kwambiri M'magazi?". Journal of Hypertension (88): 523-533.