Kutsekemera pa Mtedza wa Nthenda ya Moyo Yabwino
Ma mtedza ndi zakudya zopatsa thanzi zomwe zili ndi mapuloteni, mavitamini, mavitamini, mchere, ndi antioxidants. Mitedza ina imakhalanso ndi mafuta abwino omwe angathe kuchepetsa chiopsezo cha matenda a mtima.
Tiyeni tipite mwakachetechete mu zakudya zomwe zimakhala ndi mtedza, kuphatikizapo mtedza womwe muyenera kusankha kuti mukhale ndi thanzi la mtima wanu.
Mtedza Ndi Waukulu M'matope, Nanga Akuchepetsa Bwanji Chiwopsezo cha Matenda a Mtima?
Mtedza, monga amondi, pistachios , ndi walnuts , ali ndi mafuta ochulukirapo osatetezedwa kapena mafuta abwino, omwe amachititsa kuti phokoso la liplrotein (HDL) likhale lochepetseka kwambiri komanso lichepetsere lipoprotein ( LDL ).
LDL ndi "cholesterol" choipa chifukwa imatulutsa mitsempha yanu. Ichi ndichifukwa chake miyeso ya LDL imapangitsa munthu kukhala ndi chiopsezo cha mtima ndi matenda.
HDL, komano ndi cholesterol "chabwino" chifukwa imanyamula cholesterol "choipa" kutali ndi mitsempha ya chiwindi. MaseĊµera a HDL otsika amathandizidwa ndi matenda a mtima pomwe ma leveler opambana a HDL angathandize kwenikweni kupewa matenda a mtima ndi mikwingwirima.
Ngakhale mtedza umachepetsa chiopsezo cha matenda a mtima mwa kuchepetsa choleserala cha LDL, kafukufuku akusonyeza kuti kudya nutsamba kumapindulitsa mtima kupatula kuchepetsa kwa mafuta m'thupi.
Mwa kuyankhula kwina, mtedza ungapereke ubwino wa mtima ndi umoyo wonse mwa kuchepetsa kuthamanga kwa magazi ndi kuchepetsa kuchepa kwa visceral, yomwe ndi mafuta omwe amzungulira ziwalo zanu m'mimba. Kukhala ndi mafuta ochuluka kwambiri kumapangitsa kuti mukhale ndi matenda a shuga a mtundu wa 2 ndi matenda opatsirana .
Maphunziro a alangizi othandizira alimi a ziweto am midzi Amaphunziro a alangizi othandizira alimi a ziweto am midzi YAM'MBUYO YOTSATIRA TUMIZANI LINKI SINDIKIZANI ILI MU KOPERANI MAPODIKASITI MITU YA NKHANI YAM'MBUYO YOTSATIRA Maphunziro a alangizi othandizira alimi a ziweto am midzi YAM'MBUYO YOTSATIRA MITU YA NKHANI albacore tuna.
Kafukufuku amasonyeza kuti omega-3 fatty acids amapindula ndi mtima umodzi monga:
- Kuchepetsa chiopsezo chanu chokhala ndi mtima wosayenerera wamtima umene ungayambitse imfa mwadzidzidzi
- Kuchuluka kwa magulu a triglyceride
- Kuchepetsera mlingo wa kuvala kwa amisiri
- Kuchepetsa kuthamanga kwa magazi
Inde, pambali pa mafuta osatsitsika, palinso zina zomwe zimapindulitsa ku mtedza kuphatikizapo:
- Folic acid, vitamini B yomwe imachepetsa kolesteroloni yonse ndi ma dilasi ya LDL ndipo ndi kofunika kuti apangidwe maselo atsopano
- Potaziyamu, mchere umene umachepetsa zotsatira za sodium m'thupi mwako, umathandiza kuchepa kwa chakudya komanso zimathandiza kuti magetsi azigwira ntchito
- Vitamini E, antioxidant yomwe imateteza maselo anu kuwonongeka ndi zowonongeka kwaulere ndikusunga njira zamagetsi
- Arginine, amino acid amapezeka mu mtedza wambiri womwe umathandiza thupi lanu kupanga nitric oxide, yomwe imabweretsanso mitsempha ya magazi
Mtedza Wapamwamba Wotsitsa Cholesterol Wanu
Zonsezi, mtedza wabwino kwambiri kuti muchepetse cholesterol wanu uli ndi mafuta ochulukirapo osatchulidwa ndi mafuta ochepa kwambiri. Izi zikuphatikizapo, koma sizingatheke ku:
- Walnuts
- Nkhono
- Pecans
- Pistachios
- Amondi
Nkhuta, zimakhalanso ndi thanzi labwino, zomwe zingadabwe nawe. Ndipotu, mtedza ndi mtedza wotchuka kwambiri ku United States ndipo uli ndi mafuta ochulukirapo osatetezedwa ndi mafuta ochepa .
Nthano za mafuta a peanut ya unsaturated imalimbikitsa thanzi la mtima. Ngakhale zili choncho, alimi tsopano ali ndi njira yolima nthanga zapamwamba, zomwe zimakhala ndi mafuta osatchulidwa ndi mafuta omwe amadzaza poyerekeza ndi zonona.
Ndipotu, Food and Drug Administration (FDA) yakhala ikuvomerezeka kwa mtedzawu, kuwonjezera pa amondi, kulandira kusiyana kwa "mtima wathanzi" pamatchulidwe awo.
Pomaliza, ndi bwino kuzindikira kuti mtedza wouma, wosauka mchere wonyezimira umawoneka ngati uli ndi thanzi labwino monga kudya mtedza wakuda, malinga ndi kafukufuku wa European Journal of Nutrition . Phunziroli, anthu okwana 72 amadya magalamu 30 patsiku lamawisi owawidwa kapena owuma, osakanizidwa mchere kwa masiku 28. Zizindikiro za matenda a mtima monga cholesterol ndi kuthamanga kwa magazi zinayesedwa kumayambiriro kwa phunziro ndi kumapeto.
Zotsatira zimasonyeza kuti poyerekeza ndi chiyambi cha phunzirolo, kudya mtundu uliwonse wa nkhono (zofiira kapena zouma zouma, zopanda mchere) zimapangitsa kuti ma HDL azikhala bwino komanso kuthamanga kwa magazi, popanda kusintha mafuta.
Mtedza Ndi Moyo Wathanzi, Koma Mwaulere
Zoonadi, monga zakudya zambiri, kuchepetsa ndizofunikira, kutanthawuza pamene kudya mtedza ndibwino kuti mukhale ndi thanzi labwino, simukufuna kutero. Ndicholinga chake, malinga ndi American Heart Association, ngati mukutsatira zakudya zokhudzana ndi kalori-tsiku, muyenera kudya 4 mpaka 5 pa sabata, mtedza, kapena nyemba. Kukula kwake kumakhala kofanana ndi kamtengo kakang'ono ka mtedza (1.5 mg wa mtedza) kapena supuni 2 za mafuta okoma.
Mawu Ochokera
Mukamanyamula chakudya chamasana kapena kufika pawindo lanu, muzitsuka mtedza wambiri kapena musatenge mafuta a mtedza pa pulogalamu ya apulo, m'malo mofikira zipsinjo zamchere kapena zophika. Mutha kutenga ngakhale mtedza ku zakudya zina. Yesetsani kuthira mtedza mu oatmeal m'mawa kapena kuthamanga-mwachangu pa chakudya.
Pamapeto pake, kudya mtedza mopitirira malire ndi kusankha mwanzeru komwe mungapangire mtima wanu-izi ndi kuwonjezera pa kuchita masewero olimbitsa thupi, kudya zakudya zowonjezera zipatso, ndiwo zamasamba, ndi mbewu zonse, ndikukhala ndi kulemera kwabwino.
> Zotsatira:
> American Heart Association. (2017). Nsomba ndi Omega-3 Zakudya Zamadzi.
> American Heart Association. (2016). Pitani ku mtedza (koma pang'ono chabe!).
> Harvard TH Chan School of Health (nd). Chitsime Chopatsa Chakudya: Nutsamba za Mtima
> Ros E. Thandizo la thanzi lakumwa. Mavitamini . 2010 Jul; 2 (7): 652-82.
> Tey > SL, Robinson T, Grey AR, Chisholm AW. Brown RC. Kodi youma yokazinga, mopepuka salting mtedza zimakhudza cardioprotective katundu ndi kuvomerezedwa? Eur J Nutriti . 2017 Apr; 56 (3): 1025-36