Nyore, moyo-smart kutsiva

Kudya-kwakanaka kwemoyo kwakaderera mumafuta akazara. Mafuta akaguta anogona kuwedzera cholesterol yako yakaipa uye kuvhara tsinga dzako. Kudya kwemoyo-zvine hutano kunogumirawo chikafu nemunyu wakawedzerwa, izvo zvinogona kuwedzera kuwedzerwa kweropa rako, uye nekuwedzera shuga, izvo zvinogona kukonzera kuremerwa.

Kugadzira chikafu-chine hutano chikafu chikafu hazvireve kuti iwe unofanirwa kupira kuravira. Chinokosha ndechekuisa zvimwe zvitsva, zviyo, bhinzi, nyama dzakaonda, hove, uye mukaka une mafuta mashoma.

Deredza huwandu hwemafuta mumukaka wako. Yese-mafuta zvigadzirwa zvemukaka zvakakwirira mumafuta akazara. Asi pane hutano hwakanaka.

• Panzvimbo pebota, bika nemuorivhi, canola, chibage, kana safflower maoiri.
• Tsiva rinorema kirimu neakaomeswa skim mukaka.
• Tsiva mukaka wakazara chizi, yogati, uye mukaka uine mashoma-mafuta mavhezheni.

Kuedza. Kana recipe ichidaidzira mukaka wakazara, iwe unogona kazhinji kutsiva yakawanda kana rese vhoriyamu ine skim kana yakaderera-mafuta mukaka pasina kudzikiswa mune yekupedzisira mhando.

Sarudza nyama dzakaonda. Ivo vane mashoma mafuta uye ari nani kune moyo wako. Paunenge uchisarudza uye kubika nyama dzakaonda:

• Bvisa ganda kubva kuhuku uye turkey usati washumira.
• Sarudza kucheka kwakaonda kwenguruve, senge nyoro nyoro kana chiuno zvimedu.
• Tarisa zvekucheka nyama yemombe yakanyorwa kuti "sarudzo" kana "sarudza."
• Dzivisa marbled akachekwa emombe, kana kutemwa kwakanyorwa "prime."
• Cheka mafuta anooneka usati wabika.
• Panzvimbo pekutsvaira, kubika, kugocha, kufugira, kana kusveta nyama yakakangwa.
• Kana akawandisa mafuta madziva mupani, idurure usati washandira nyama.

Gadzirira nyama sechimwe chikamu chekudya, pane kukwezva kukuru. Semuenzaniso, fambisa fry nyama yenguruve ne broccoli uye ushumire pamusoro pe brown mupunga. Pamwe pamwe nenyama, iwe unowana kushandirwa kwemuriwo uye zviyo zvakakwana.

Iwe unogona zvakare kuyedza vanotsiva nyama nezvikafu zvako.

• Bhinzi dzakakura mumuto, masaradhi uye pamusoro pemupunga.
• Nutsinha saradhi, chikafu chinokangwa, uye miriwo.
• Mazai anoita madhiri makuru, semaomelets uye frittatas.
• Howa hunowedzera chikafu chinogadzirwa nenyama kumasukisi, casseroles, uye stroganoffs.
• Tofu inofamba zvakanaka nemakheri uye inomutsa ndiro dzakakangwa.
• Idya kwakawanda hove, kunyanya hove dzakakwira mu omega-3 fatty acids. Izvi zvinosanganisira herring, sardines, salmon, tuna, trout, uye mackerel.

Kuti udzikise munyu, isa mukicheni mako uine yakaderera- kana isina-munyu yakagadzirirwa masosi, masobho, zvekudya zvemumagaba, kana musanganiswa. Panzvimbo pemunyu, kurisa chikafu chako ne:

• Orange, mandimu, kana jimu remuti
• Zvinonhuwira nemishonga
• Vhiniga
• Miti isina munyu inosanganiswa

Hupfu chena, mupunga muchena, uye dzimwe tsanga dzakanatswa dzakabviswa zvinovaka muviri. Iwe unowanzovawana muzvikafu zvine shuga yakawanda, sodium, uye mafuta.

Mbeu dzese dzakatakurwa nefibre uye chikafu. Vanogona kubatsira kudzikisa cholesterol muropa rako uye nekuita kuti unzwe kuzara kwenguva yakareba. Sezvaunotenga chikafu, verenga zvinyorwa zvemafuta neshuga zvemukati. Iva nekutsvaga kwe:

• Hupfu hwese hwezviyo, zviyo, uye mapundu anotora gorosi rose sechinhu chekutanga pazvinyorwa zvavo
• Hupfu hwegorosi hwese panzvimbo peupfu chena
• Bhurauni kana mupunga wemusango panzvimbo yemucheka muchena
• Yese gorosi bhari
• Oatmeal
• Dzimwe tsanga dzakadai sequinoa, amaranth, buckwheat, uye mhunga

Ziva kuti zvigadzirwa zvinotsanangurwa se "zviyo zvakawanda" zvinogona kana kunge zvisina zviyo zvakakwana.

Shuga yakawandisa mukudya kwako inowanzoreva akawanda macalorie asina akawanda manyoro Kuti uchengetedze uremu hwako uye moyo wako uve noutano, deredza shuga yaunodya.

• Cheka shuga mumarepeke nechetatu kana kupfuura. Kazhinji hauzoone mutsauko.
• Mune mapapiro, shandisa maapurauce asina kutapirwa mumwero wakaenzana panzvimbo yeshuga.
• Shandisa ginger, allspice, kana sinamoni mu oatmeal.
• Deredza kushandiswa kwezvinwiwa zvine shuga zvakadai seti inotapira, zvinwiwa zvemitambo, uye masoda.

Yakabikwa Salmoni Dijon

• 1 mukombe (240 milliliters, mL) mafuta emuravi wakasviba
• 2 mashupuni (tsp), kana gumi mL, dill rakaomeswa
• 3 tablespoons (tbsp), kana 45 mL, makungu, akachekwa zvakanaka
• 2 tbsp (30 mL) Dijon masitadhi
• 2 tbsp (30 mL) jisi remonimu
• 1 ½ lbs (680 g) salmon fillet ine ganda rakachekwa pakati
• ½ tsp (2.5 mL) poda yegariki
• ½ tsp (2.5 mL) mhiripiri nhema
• Sezvo zvichidikanwa, isina mafuta-isina kubika kupopera

1. Whisk muto wakasviba, dhiri, hanyanisi, masardard, uye muto wemonimu mukabhini kadiki kuti ubatanidze.
2. Isa salmon, ganda riri pasi, pane pepa rakagadzirwa. Fukidza negariki yeupfu uye mhiripiri. Paridza nemuto.
3. Bika salmoni kusvikira ingo opaque pakati, ingangoita maminetsi makumi maviri.

Kwayaka: National Moyo, Mapapu, uye Ropa Institute.

Vegetarian Spaghetti Sauce

• 2 tbsp (30 mL) maorivhi
• 2 madiki hanyanisi, akachekwa
• 3 clove gariki, akachekwa
• 1 ¼ makapu (300 mL) zucchini, akachekwa
• 1 tbsp (15 mL) oregano, yakaoma
• 1 tbsp (15 mL) basil, yakaoma
• 8 oz (227 g) inogona ye-low-sodium tomato muto
• 6 oz (170 g) inogona ye-low-sodium nyanya nyanya
• 2 svikiro madomasi, akachekwa
• 1 mukombe (240 mL) mvura

1. Muchidimbu skillet, kupisa mafuta. Sunga anyanisi, gariki, uye zucchini mumafuta kwemaminetsi mashanu pamhepo iri pakati.
2. Wedzera zvakasara zvinoshandiswa uye simmer yakavharwa kwemaminitsi makumi mashanu. Shandira pamusoro pese zviyo pasta, yakabikwa isina munyu.

Kwayaka: Yako Nhungamiro yekudzikisa Ropa Rako neDASH, U.S. Hutano neHuman Services.

Coronary arteri chirwere - moyo smart kutsiva; Atherosclerosis - moyo smart kutsiva; Cholesterol - moyo smart kutsiva; Coronary chirwere chemoyo - moyo smart kutsiva; Kudya kune hutano - moyo smart kutsiva; Wellness - moyo smart kutsiva

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC nhungamiro pane manejimendi manejimendi yekudzora njodzi yemoyo J Ndiri Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

National Moyo, Lung, uye Ropa Institute (NHLBI) webhusaiti. Muchidimbu: mutungamiri wako wekudzikisa kukanganiswa kweropa neDASH. www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf. Yakagadziridzwa Nyamavhuvhu 2015. Yakasvika muna Chikunguru 21, 2020.

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 muna Ndira 25, 2021.

• Zvirwere zvemoyo
• Maitiro Ekudzikisa Cholesterol neKudya
• Chikafu