Maitiro ekuverenga zvinyorwa zvekudya

Zvinyorwa zvekudya zvinokupa iwe ruzivo nezve macalorie, huwandu hweservings, uye zvinovaka muviri zvemukati zvakapetwa chikafu. Kuverenga zvinyorwa zvinogona kukubatsira kuita sarudzo dzakanaka paunotenga.

Zvinyorwa zvekudya zvinokuudza izvo zvinovaka muviri nezve izvo zvaunotenga. Shandisa zvinyorwa zvekudya kuti zvikubatsire kusarudza zvine hutano chikafu.

Nguva dzose tarisa saizi yekushandira kutanga. Ruzivo rwese rwuri pazita rwakavakirwa pane saizi yekushandira. Mazhinji mapakeji ane anopfuura anopfuura 1 anoshandira.

Semuenzaniso, saizi yekushandira yespaghetti inowanzo kuve 2 ounces (56 gramu) isina kubikwa, kana 1 kapu (0.24 litita) yakabikwa. Kana iwe uchidya makapu maviri (0.48 litita) pakudya, urikudya 2 servings. Iko ndiko ka2 kuwanda kweiyo macalorie, mafuta, uye zvimwe zvinovaka muviri zvakanyorwa pane zvakanyorwa.

Calorie ruzivo inokuudza iwe huwandu hwe macalorie mu1 kushumira. Rongedza huwandu hwemakoriori kana iwe ukadya zvidiki kana zvidiki zvikamu. Iyi nhamba inobatsira kuona kuti chikafu chinokanganisa sei huremu hwako.

Huwandu hwema carbs (makabhohaidhiretsi) akanyorwa nemavara akatsunga kuti abude uye anoyerwa nemagiramu (g). Shuga, starch, uye fiber fiber inoita iyo yakazara carbs pane yakanyorwa. Shuga yakanyorwa zvakasiyana. Ese aya ma carbs kunze kwefiber anogona kusimudza shuga rako reropa.

Kana iwe uine chirwere cheshuga uye uchiverenga carbs kuverenga yako insulin doses, iyo American Diabetes Association inokurudzira kuti iwe ushandise iyo yakazara carbs kuverenga yako insulin doses. Vamwe vanhu vanogona kuwana mhedzisiro zvirinani nekubvisa zvimwe kana zvese zvefibre fiber magiramu kubva ku carb kuverenga.

Dhayeti fiber yakanyorwa pazasi pezasi carbs. Tenga zvekudya uine angangoita matatu kusvika mana magiramu e fiber pakushanda. Zvese-zviyo zvingwa, michero nemiriwo, uye bhinzi nemumagaro zvakakwirira mune fiber.

Tarisa mafuta akazara mu1 kushumira. Chengetedza zvakanyanya kuwanda kwemafuta akazara mu1 kushumirwa.

Sarudza zvekudya zvakaderera mumafuta akazara. Semuenzaniso, inwa skim kana 1% mukaka pachinzvimbo che2% kana mukaka wese. Mukaka wakajeka une chete mucherechedzo wemafuta akazara. Mukaka wese une magiramu mashanu emafuta aya pakushanda.

Hove dzakaderera zvakanyanya mumafuta akazara kupfuura emombe. Maawa matatu (84 gramu) ehove ane isingasviki 1 gramu yemafuta aya. Maawa matatu (84 gramu) yehamburger ine anopfuura mashanu magiramu.

Kana chikafu chiine asingasviki 0.5 magiramu emafuta akazara muhukuru hwekushandira pane zvakanyorwa, mugadziri wechikafu anogona kuti haana mafuta akazara. Rangarira izvi kana iwe uchidya zvinopfuura 1 kushumira.

Iwe unofanirwa zvakare kuteerera kune trans mafuta pane chero chikafu chinyorwa. Aya mafuta anosimudza "yakaipa" cholesterol uye inoderedza yako "yakanaka" cholesterol.

Aya mafuta anowanikwa zvakanyanya muzvikafu zvekudya uye madhiri. Mahotera mazhinji ekukurumidza chikafu anoshandisa mafuta ekutsvaira.

Kana chikafu chiine aya mafuta, huwandu hwacho hunonyorwa pane zvakanyorwa pasi pemafuta akazara. Ivo vanoyerwa mumagiramu. Tarisa zvekudya zvisina trans mafuta kana zvakadzika mukati mazvo (1 gramu kana zvishoma).

Sodium ndiyo chinhu chikuru chemunyu. Iyi nhamba yakakosha kune vanhu vari kuyedza kuwana munyu mushoma mukudya kwavo. Kana chinyorwa chakati chikafu chine 100 mg yesodium, izvi zvinoreva kuti chine 250 mg yemunyu. Iwe haufanire kudya zvinopfuura 2,300 mg yesodium pazuva. Iyi ndiyo huwandu hwesodium iri mu1 yekuyera teaspoon yetafura yemunyu. Kumbira mupi wako wezvehutano kana iwe uchifanira kunge uine zvishoma.

Iko% kukosha kwezuva nezuva inosanganisirwa pane zvakanyorwa semutungamiri.

Iyo muzana yechinhu chimwe nechimwe pane zvakanyorwa zvinoenderana nekudya zviuru zviviri macalorie pazuva. Zvinangwa zvako zvichave zvakasiyana kana iwe uchidya akawanda kana mashoma makoriori pazuva.Nyanzvi yezvekudya kana mupi wako anogona kukubatsira kumisikidza yako wega zvinangwa zvekudya.

Nutrition - kuverenga zvinyorwa zvekudya; Chirwere cheshuga - kuverenga zvinyorwa zvekudya; Hypertension - kuverenga zvinyorwa zvekudya; Mafuta - kuverenga zvinyorwa zvekudya; Cholesterol - kuverenga zvinyorwa zvekudya; Kurera huremu - kuverenga zvinyorwa zvekudya; Kufutisa - kuverenga zvinyorwa zvekudya

• Chikafu chinyorwa chegwiti
• Chikafu chitaridzi gwaro rechingwa chegorosi chakazara

American Diabetes Association webhusaiti. Kugadzira pfungwa yezvinyorwa zvekudya. www.diabetes.org/nutrition/ Kunzwisisa-food-labels/making-sense-of-food-labels. Yakasvika Gumiguru 7, 2020.

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC nhungamiro pane manejimendi manejimendi yekudzora njodzi yemoyo: chirevo cheAmerican College yeCardiology / American Heart Association Task Force pamitemo yekudzidzira. J Ndiri Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Elijovich F, Weinberger MH, Anderson CA, et al. Munyu kunzwisisika kweropa: chirevo chesainzi kubva kuAmerican Heart Association. Hypertension. 2016; 68 (3): e7-e46. PMID: 27443572 pubmed.ncbi.nlm.nih.gov/27443572/.

Hensrud DD, Heimburger DC. Nutrition's interface nehutano uye chirwere. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 202.

Dhipatimendi reUnited States rezvekurima uye Dhipatimendi reU.S. rehutano neVashandi. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika Zvita 30, 2020.

Victor RG, Libby P. Systemic hypertension: manejimendi. Mune: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsiko 47.

• Angioplasty uye stent kuiswa - carotid arteri
• Maitiro ekubvisa moyo
• Carotid tsinga yekuvhiya - yakavhurika
• Coronary chirwere chemoyo
• Moyo unopfuura kuvhiya
• Moyo wekupfuura kuvhiya - zvishoma zvinokanganisa
• Kutadza kwemoyo
• Mwoyo pacemaker
• Yakakwira ropa cholesterol cholesterol
• Yakakwira BP - vakuru
• Inodyara cardioverter-defibrillator
• Kufutisa
• Peripheral tsinga chirwere - makumbo

• Angina - kubuda
• Angioplasty uye stent - moyo - kubuda
• Aspirin uye chirwere chemwoyo
• Kuva unoshingaira kana uine chirwere chemwoyo
• Butter, majarini, uye mafuta ekubikisa
• Catheterization yemwoyo - kubuda
• Cholesterol uye mararamiro
• Cirrhosis - kubuda
• Kudzora kukwira kweropa rako
• Zuva nezuva chirongwa chekuchengeta ura
• Mafuta echikafu akatsanangura
• Diverticulitis uye diverticulosis - kubuda
• Diverticulitis - chii chekubvunza chiremba wako
• Kurumidza kudya matipi
• Kurwadziwa kwemoyo - kubuda
• Kuvhiya kwepamoyo - kubuda
• Moyo wekupfuura kuvhiya - kushomeka zvisingaite - kubuda
• Chirwere chemwoyo - njodzi zvinhu
• Kutadza kwemoyo - kubuda
• High-faibha chikafu
• Kudya kwakaderera-munyu
• Kudya kweMediterranean

• Chikafu Kunyora
• Maitiro Ekudzikisa Cholesterol neKudya
• Chikafu