Kuwonjezera mtedza ku zakudya zanu kungachepetse chiopsezo cha matenda a mtima
Tsopano zikuwoneka kuti kudya mtedza ndi wathanzi kwa dongosolo lanu la mtima.
Maphunziro angapo omwe akhala akuchitika zaka zambiri adanena kuti kudya kamodzi ka kasanu kapena kasanu pa sabata kumachepetsa kwambiri chiopsezo cha matenda a mitsempha (CAD) , pafupifupi 40 peresenti. (Pokhala ndi mtedza wambiri, ounce ndi pakati pa supuni zitatu ndi zinayi.)
Kugwiritsa ntchito mankhwala amtunduwu kumachepetsa chiopsezo cha mtima wamtima komanso imfa.
Ngakhale kuti umboniwo sungagwirizane ndi mfundo zokhudzana ndi sayansi, deta yomwe yasonkhanitsidwayo imapangitsa kuti FDA iwonetsetse kuti kudya zipatso za amondi, nkhono, pecans, pistachios, walnuts, ndi mandimu-zingachepetse chiopsezo cha matenda a mtima .
Kodi Pali Maumboni Angati Pa Mtedza?
Kafukufuku wochepa chabe ayang'ana mgwirizano pakati pa kudya mtedza, kuopsa kwa mtima, ndi kufa. Mwachitsanzo:
- Mayesero angapo ang'onoang'ono asonyeza kuti kudyetsa walnuts kumadzetsa kuchepa kwakukulu kwa cholesterol cha LDL .
- Mu Physicians 'Health Study, amuna omwe adadya mtedza kawiri pa sabata kapena ochulukirapo anali ndi kuchepa kwakukulu kwa imfa ya imfa komanso mwadzidzidzi imfa
- Mu Adventist Health Study, kudya mtedza kasanu ndi kamodzi pa sabata kunagwirizanitsidwa ndi chiopsezo chochepa cha matenda a mtima ndi imfa ya mtima.
- Maphunziro ogwira mtima omwe anafufuza maphunziro omwe akupezekapo pa mtedza wa nkhoswe amasonyeza kuti, kwa amuna ndi akazi, kudya mtedza kumagwirizanitsidwa ndi mitengo yochepa ya CAD ndi matenda ena a mtima, komanso kuchepetsa kufa kwa zifukwa zonse.
Nanga Bwanji Zakudya Zambewu?
Funso nthawi zambiri limakhalapo ngati phindu lofanana ndilo limapezeka ndi nthikiti, zomwe zimakhala zamasamba, osati mtedza.
Yankho ndilokha, inde. Nkhumba zimakhala ndi zinthu zomwe zimapindulitsa monga mtedza weni weni, ndipo zimagwirizanitsidwa ndi mtima womwewo.
Kusamala
Palibe chomwe chili mdziko lapansi. Ngakhale mtedza ungakhale wabwino kwa inu, ali ndi zovuta zina zomwe ziyenera kuganiziridwa:
- Mtedza amanyamula ndi makilogalamu. Ma mtedza ochepa amakhala ndi makilogalamu 150. Choncho, ngakhale kuti ayenera kukhala ndi chakudya chamoyo chamoyo, sayenera kuwonjezeredwa, ayenera kukhala m'malo mwa magetsi ena. Apo ayi, phindu lanu likhoza kusokonezedwa ndi kukula kwanu.
- Mtedje ndi chophika chasuya amawonjezera makilogalamu ambiri ku zakudya zanu.
- Ngati muli ndi matenda oopsa , mtedza wa mchere ungayambitse vuto lanu.
- Mitsuko ya ku Brazil ili ndi mafuta ochulukitsa kwambiri, ndipo sagwirizanitsidwa ndi kuchepa kwa mtima.
Momwe Momwe Mungapangire Ntsitsi ku Zakudya Zanu
- Kodi ndi liti pamene muyenera kudya mtedza? Palibe nthawi yabwino. Mukhoza kusangalala ngati kutsekemera, kapena kuwaza ena saladi, kapena kugwiritsa ntchito mtedza wosweka m'malo mwa mapuloteni monga mapiko.
- Mitsuko yamtengo wapatali-yosaphimbidwa mu chirichonse, ndipo osati mchere.
- Popewera kulemera kwa nthiti, nthiti yowonjezereka ya chinthu china, makamaka zakudya zowonongeka ndi zakudya zopanda thanzi kapena maswiti.
- Onjezerani mtedza ku saladi yanu, mbale za pasitala, ndi mbale za nsomba.
Zotsatira:
Fraser GE, Sabaté J, Beeson WL, Strahan TM. Nthenda yotetezeka ya mtedza umakhala pangozi ya matenda a mtima. Adventist Health Study. Arch Intern Med 1992; 152: 1416.
Albert CM, Gaziano JM, Willett WC, Manson JE. Mankhwala osokoneza bongo komanso kuchepetsa kufala kwa imfa yadzidzidzi mu Physicians 'Health Study. Arch Intern Med 2002; 162: 1382.
Chakudya ndi Mankhwala Osokoneza Bongo. Malingaliro oyenera okhudzana ndi thanzi: Kalata yothandizira ntchito-Nuts ndi matenda a mtima (Docket No 02P-0505). 2003. Zapezeka pa http://www.fda.gov/.
Bao Y, Han J, Hu FB, et al. Mgwirizano wa zakudya zokhala ndi nut ndi chiwerengero cha anthu omwe amafa. N Engl J Med 2013; 369: 2001.
Luo C, Zhang Y, Ding Y, et al. Kugwiritsa ntchito mankhwala osokoneza bongo komanso chiopsezo cha mtundu wa shuga, matenda a mtima, ndi zonse-chifukwa cha imfa. Am J Clin Nutr 2014; 100: 256.