Chirwere chemwoyo uye chikafu

Kudya kune hutano chinhu chikuru mukuderedza njodzi yako yechirwere chemwoyo.

Kudya zvine hutano uye mararamiro anogona kudzikisa njodzi yako ku:

• Chirwere chemwoyo, chirwere chemwoyo, uye sitiroko
• Mamiriro ezvinhu anotungamira kuchirwere chemwoyo, kusanganisira yakakwira cholesterol, kuwedzerwa kweropa, uye kufutisa
• Mamwe matambudziko ehutano husingaperi, kusanganisira rudzi rwechipiri chirwere cheshuga, osteoporosis, uye mamwe marudzi ekenza

Ichi chinyorwa chinopa mazano anogona kubatsira kudzivirira chirwere chemwoyo uye mamwe mamiriro anogona kukanganisa hutano hwemwoyo wako. Vanhu avo parizvino vane moyo wemoyo wakadai sekutadza kwemoyo kana mamwe matambudziko ehutano senge chirwere cheshuga, vanofanirwa kutaura nemubatsiri wavo wezvehutano nezve rudzi rwekudya rwakanyanya. Iwe ungangoda kuita dzimwe shanduko kuchikafu chako chisina kuiswa mune aya mazano.

ZVIBEREKO NEVEGEGE

Zvibereko nemiriwo chikamu chekudya kunovaka moyo. Iwo manyuko akanaka efaibha, mavitamini, uye zvicherwa. Mazhinji akaderera mumafuta, macalorie, sodium, uye cholesterol.

Idya zvishanu kana kupfuura zvikamu zvezvibereko nemiriwo pazuva.

Wana fiber yakawanda nekudya michero yakazara pane kunwa muto.

Zviyo

Sarudza zviyo-zvezviyo zvekudya (senge yegorosi yakazara chingwa, zviyo, zvinokanganisa, uye pasita kana mupunga wakasviba) kweinenge hafu yezviyo zvako zvezuva nezuva zvekudya. Zviyo zvezviyo zvinopa fiber, mavitamini, zvicherwa, uye zvakaomarara makabhohaidhiretsi. Kudya zviyo zvakawandisa, kunyanya chikafu chezviyo chakanatswa (senge chingwa chena, pasita, uye zvinhu zvakabikwa) zvinogona kukonzera kurema.

Ganhurira zvakakora-mafuta zvakabikwa zvinhu zvakadai semabhururu rolls, machizi anotsemura, uye macroissants, uye masosi ekirimu epasta. Dzivisa zvakaputirwa zvakapatsanurwa zvine mahydrogenated oiri kana mafuta anotapira.

KUDYA ZVAKAITIKA MAPUROTINI

Nyama, huku, hove dzegungwa, pizi dzakaomeswa, nyemba, nzungu, uye mazai manyuko akanaka epuroteni, mavitamini B, iron, uye mamwe mavitamini nemaminerari.

Unofanira:

• Idya kanokwana 2 servings ye low-mercury hove pavhiki.
• Pheka nekubika, kufugira, kugocha, kubika, kubika, kana kuisa microwave pane kudzika zvakadzika.
• Kune chikuru kupinda, shandisa nyama shoma kana kudya zvisina nyama kakati wandei pasvondo. Tora mapuroteni kubva kune anodyara-based protein chikafu panzvimbo.

Misi nezvimwe zvinogadzirwa nemukaka zviwanikwa zvakanaka zvine mapuroteni, calcium, mavitamini B uye niacin uye riboflavin, uye mavhitaminzi A naD.

MAFUTA, MAFUTA, NECHOLESTEROL

Mamwe marudzi emafuta ane hutano kupfuura mamwe. Kudya kwakazara mumafuta akazara uye anotapira kunokonzera cholesterol kuvaka mumatsinga ako (tsinga dzeropa). Izvi zvinokuisa panjodzi yekurwadziwa nemoyo, sitiroko, uye mamwe matambudziko makuru ehutano. Dzivisa kana kudzora chikafu chakakwira mumafuta aya. Mafuta ePolyunsaturated uye monounsaturated anouya kubva kunobva miriwo ane zvakawanda zvinobatsira hutano.

Unofanira:

• Chikafu chine mafuta akazara akawanda chinosanganisira zvigadzirwa zvemhuka zvakaita sebota, chizi, mukaka wakazara, ice cream, mukirimu wakasviba, mafuta enguruve, uye nyama yakakora yakaita sebhekoni.
• Mimwe mafuta emuriwo (coconut, muchindwe, uye mafuta emichindwe) anewo mafuta akazara. Aya mafuta akasimba pakushambidzika kwemukati.
• Deredza mafuta ekushambadzira zvakanyanya sezvazvinogona nekudzivirira hydrogenated kana zvishoma-hydrogenated mafuta. Izvi zvinowanzo kuwanikwa mune zvakapakurwa zvidyiwa uye yakasimba majarini.

Funga nezve zvinotevera paunosarudza majarini:

• Sarudza margarine akapfava (tubhu kana mvura) pamusoro pemafomu akaomarara.
• Sarudza majarini ane mafuta emiriwo emvura sechinhu chekutanga. Kunyangwe zvirinani, sarudza "mwenje" margarines ayo anonyora mvura sechinhu chekutanga chinhu. Izvi zvakatodzikira mumafuta akazara.
• Verenga iro package package kuti usarudze margarine isina trans mafuta.

Trans fatty acids mafuta asina hutano ayo anogadzira kana oiri yemiriwo ichinge yawana hydrogenation.

• Trans mafuta anogona kusimudza LDL (yakaipa) cholesterol mwero muropa rako. Vanogona zvakare kudzikisa yako HDL (yakanaka) cholesterol mwero.
• Kuti udzivise mafuta anotapira, ganhurira chikafu chakakangwa, zvigadzirwa zvakabikwa zvekutengesa (madonati, makuki, uye maputi), uye majarini akaoma.

MIMWE MAZANO OKUTI MWOYO WAKO UVE HWAKANAKA

Iwe unogona kuona zvichibatsira kutaura kune wezvekudya nezve sarudzo dzako dzekudya. IAmerican Heart Association ndeye yakanaka sosi yeruzivo nezve kudya uye chirwere chemwoyo. Balance iyo huwandu hwe macalorie aunodya pamwe nenhamba yaunoshandisa zuva rega rega kuchengetedza hutano huremuviri. Iwe unogona kukumbira chiremba wako kana chiremba wezvekudya kuti akubatsire iwe kuti uwane huwandu hwakawanda hweekhalori iwe.

Deredza kudya kwako kwezvakakwira zvine macalorie kana mashoma mune zvinovaka muviri, zvinosanganisira chikafu senge zvinwiwa zvinotapira uye zviwitsi zvine shuga yakawanda.

IAmerican Heart Association inokurudzira kuti kudyiwa kwesodium kusapfuure mamirigiramu 2,300 (inenge 1 kiyipuniki, kana 5 mg) pazuva riine muganho wakaringana usingasvike 1,500 mg pazuva kuvanhu vakuru vazhinji. Cheka munyu nekuderedza huwandu hwesalt iwe yaunowedzera kuchikafu kana uchidya nekubika. Deredza zvakare chikafu chakapakurwa chine munyu wakawedzerwa kwavari, senge masupu emumagaba uye miriwo, nyama dzakarapwa, uye kumwe kudya kwechando. Nguva dzose tarisa chinyorwa chekudya kwakaringana nezvakanyorwa nesodium pakushanda uye uve nechokwadi chekuteerera kuhuwandu hweserver pamudziyo wega. Zvikafu zvemwaka nemuto wemonimu, matsva mahebhu kana nezvinonhuwira panzvimbo.

Kudya kune anopfuura 300 mg yesodhomu pakushanda kunogona kusakwanira mune yakaderera sodium chikafu.

Rovedza muviri nguva dzose. Semuenzaniso, famba kwemaminetsi makumi matatu pazuva, mumabhuroko emaminetsi gumi kana kupfuura. Edza kufambisa ingangoita maminetsi makumi matatu kazhinji, kana asiri ese, mazuva evhiki.

Deredza huwandu hwedoro raunonwa. Vakadzi havafanirwe kuve neanopfuura anopfuura 1 chinwiwa chinodhakisa pazuva. Varume havafanirwe kuve neanopfuura maviri zvinwiwa zvinodhaka zuva rega rega. Chinwiwa chimwe chinotsanangurwa semamililita 355 ehwahwa, mamirioni 148 ewaini, kana pfuti yedhora.

Kudya - chirwere chemwoyo; CAD - kudya; Coronary arteri chirwere - kudya; Coronary chirwere chemoyo - chikafu

• Cholesterol - kurapwa kwemishonga

• Kudya zvine hutano
• Hove mukudya
• Zvibereko nemiriwo
• Kufutisa uye hutano

Arnett DK, Blumenthal RS, Albert MA, Buroker AB, uye al. 2019 ACC / AHA nhungamiro pamusoro pekudzivirira kwekutanga kwehutachiona hwepfungwa: chirevo cheAmerican College yeCardiology / American Heart Association Task Force paKiriniki Yekudzidzira Mazano. Kutenderera. 2019; 140 (11): e596-e646. PMID: 30879355 pubed.ncbi.nlm.nih.gov/30879355/.

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

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.

Mozaffarian D.Nutrition uye yemoyo uye metabolic chirwere. 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: chitsuwa 49.

US Chikafu neDrug Administration webhusaiti. Iyo nyowani uye yakagadziridzwa chikafu chokwadi chitaridzi - kiyi shanduko. www.fda.gov/media/99331/download. Yakagadziridzwa Ndira, 2018. Yakasvika Gumiguru 4, 2020.