Iwo Akanyanya Mapuroteni eMoyo Wako

Zvemukati

• Kunhonga Mapuroteni Ako
• Hove
• Nuts uye Legumes
• Nyuchi
• Yakaderera-Mafuta Mazi
• Yakawanda Sei Mapuroteni?
• Mapuroteni akawandisa anokuvadza here?

Anogona here mapuroteni kuti ave nemoyo-hutano? Nyanzvi dzinoti hongu. Asi kana zvasvika pakusarudza akanakisa mapuroteni sosi ekudya kwako, zvinobatsira kubhadhara. Zvakakoshawo kudya huwandu hwakakodzera hwemhando dzakasiyana dzeprotein. Semuenzaniso, iyo American Heart Association inoshuma kuti maAmerican mazhinji vanowana mapuroteni akawanda kupfuura anodikanwa kubva kunyama ine mafuta akazara.

Kudya mafuta akaguta akawandisa kunogona kukwidziridza yakadzika-density lipoprotein (LDL) cholesterol mazinga, ayo anogona kutungamira kuchirwere chemoyo. Nyama dzakagadziriswa dzakabatanidzwa nehutano hwemwoyo, muchidimbu nekuda kwehuwandu hwadzo hwakawedzerwa sodiamu, sekureva kweHarvard Chikoro cheHuzhinji Hutano.

Kunhonga Mapuroteni Ako

Ongororo dzinoverengeka dzinoratidza kuti kutsiva nyama ine mafuta mazhinji nemapuroteni ane moyo wakanaka sehove, bhinzi, huku, nzungu, uye mukaka une mafuta mashoma zvinogona kubatsira kudzivirira chirwere chemwoyo. Iwo zvinovaka muviri ari mumhando idzi dzeproteini anogona kubatsira kudzikisa cholesterol uye BP uye zvinokubatsira kuti urambe uine huremu hwakanaka. Nokusarudza mapuroteni aya pamusoro pesarudzo yemafuta ane nyama yakawanda, unogona kudzikisa njodzi yako yekurwadziwa nemoyo nekurohwa, Cleveland Clinic inoshuma.

Ongororo ichangoburwa mupepanhau yakawana kuti huwandu hwakawanda hwekudya nyama tsvuku hunowedzera mukana wako wehosha yemwoyo. Unogona kudzora njodzi iyi nekuchinjira kune mamwe mapuroteni sosi. Kudya kwakawanda hove uye nzungu kwaibatanidzwa nenjodzi yakaderera zvakanyanya. Kumwe kushumirwa pazuva renzungu kwaibatanidzwa ne 30 muzana yakaderera njodzi yehosha yemoyo pane imwe kushumirwa pazuva retsvuku nyama. Kushanda kwehove kwezuva nezuva kwaive ne24 muzana njodzi yakaderera, nehuku nehuku rine mafuta mashoma zvakabatanidzwa nenjodzi yakaderera, pa19 muzana uye 13 muzana, zvichiteerana.

Asi ndeapi marudzi akasarudzika eaya ane moyo-mapuroteni maunofanira kudya uye zvakadii zvaunoda?

Hove

Hove ndeimwe yemapuroteni epamusoro anotora kudzivirira chirwere chemwoyo. Iwe unofanirwa kudya imwe 3- kusvika ku6-ounce fillet kana imwe chete-mairi-ounce ehove vhiki imwe neimwe. Mimwe yemhando dzakanakisa dzehove dzekudya, idzo dzichaderedza njodzi yako yechirwere chemwoyo, inosanganisira:

Tuna

Pamusoro peiyo protein yakaonda yaunowana kubva ku tuna iyo yemusango, nyowani, kana makedheni mumvura, iwe uchagashirawo kubatsirwa kwe omega-3 fatty acids. Omega-3 fatty acids yakaratidzirwa kudzikisa njodzi yezvakawanda zvematambudziko emwoyo. Tuna zvakare ine mavitamini B-12 uye D, niacin, uye selenium. Makedheni kana pouched albacore tuna yakakwira zvishoma mu mercury, saka edza "chunk light" tuna panzvimbo.

Salmoni

Kunyangwe salmon yaunodya ndeye yemusango, nyowani, kana yepiniki yepingi, isarudzo yakangwara yemoyo wako. Kunge tuna, salmon ine omega-3s, pamwe nephosphorus, potasium, selenium, uye mavhitaminzi B-6, B-12, uye D. Salmon yemusango yakakwira muzvikafu zvinovaka uye omega-3 fatty acids, ichiita sarudzo yakanaka kupfuura purazi yakasimudza saumoni. Kugadzirira kune hutano, edza kufukidza salmoni kwemaminetsi gumi kune yega yega yeukobvu.

Iyo Harvard Chikoro cheRuzhinji Hutano inocherekedza kuti nepo 6-ounce yakabikwa porterhouse steak inopa magiramu makumi mana emapuroteni akazara, zvakare inopa anosvika makumi matatu nemasere magiramu emafuta - gumi nemana awo akazara. Iyo yakafanana saumoni inopa 34 gramu eprotein uye chete 18 gramu emafuta - mana chete ayo akazara.

Nuts uye Legumes

Zvinoenderana nezvimwe ongororo, nzungu ndeimwe yesarudzo ine maproteni ine hutano. Sarudzo dzinosanganisira walnuts, maamondi, cashews, pecans, uye nzungu.

Mbesa dzakadai bhinzi, pizi, uye nyemba ndeimwe sarudzo yakanakisa. Izvo hazvina cholesterol uye zvakanyanya kushoma mafuta pane nyama. Chikoro cheHarvard cheHuzhinji Hwehutano chinoti mukombe wenyuchi dzakabikwa unounza magiramu gumi nematanhatu epuroteni, uye isingasviki 1 gramu yemafuta.

Kuwedzera kune nzungu uye bhinzi, chaiwo nzungu uye mamwe manutter mautter ndiwo moyo-hutano sarudzo. Idya pakati pemapunipuni maviri kusvika mana echisikigo, asina kuisirwa nati bota pasvondo.

Nyuchi

Iyo Mayo Clinic inonyora huku, dzakadai sehuku kana turkey, seyakanyanya yakaderera-mafuta mapuroteni sosi. Kamwe kushandira huku kunosanganisirwa nenjodzi yakaderera yehutano hwemwoyo pane imwe yekushandira nyama tsvuku pazuva.

Chenjerera kusarudza sarudzo dziri zvechokwadi dzakaderera mafuta. Semuenzaniso, sarudza isina ganda mazamu ehuku pane zvakakangwa huku huku. Bvisa chero mafuta anoonekwa uye bvisa ganda paunogadzira huku yekudya.

Yakaderera-Mafuta Mazi

Iwo mazano anoratidza kusarudza epazasi-mafuta vhezheni yezvinotevera zvakakwirira-mafuta zvinhu:

• mukaka
• chizi
• yogati
• kirimu yakasviba

Kunyangwe mazai asiri echokwadi chigadzirwa chemukaka, iyo CDC inokurudzira kushandisa mazai machena kana pasteurized mazai machena zvigadzirwa, panzvimbo pemazai akazara nemazai Zvimwe, zvisinei, zvinoratidzira kuti makumi manomwe kubva muzana yevanhu vane shanduko diki mukusavapo kwecholesterol nemazai ese anoshandiswa. Ichi chidzidzo chimwe chete chinoburitsa pachena kuti chingangoita 30 muzana yeanodya mazai akazara anoonekwa se "hyper-responders" uye anogona kuona kuwedzera mune imwe mhando yeLDL, inonzi pateni A, asi ayo ari mashoma chirwere chemoyo-achikurudzira kupfuura pateni B LDL.

Yakawanda Sei Mapuroteni?

Iwe unoona sei kuti mangani emaprotein ane hutano pamoyo kuti adye? Inenge gumi kusvika makumi matatu muzana emakoriori ako ezuva nezuva anofanirwa kubva kumapuroteni. Iyo inokurudzirwa mvumo yekudya yemagiramu epuroteni anodiwa zuva rega rega ndeinotevera:

• vakadzi (makore 19 kusvika 70+): 46 magiramu
• varume (makore 19 kusvika 70+): 56 magiramu

Semuenzaniso, kapu yemukaka ine magiramu masere eprotein; 6 maunzi salmon ane 34 magiramu eprotini; uye kapu yebhinzi yakaoma ine magiramu gumi nematanhatu. Izvi zvakakomberedza huwandu hweprotein iyo murume mukuru angangoda kwezuva rese. Chimbofunga mapuroteni ako anodikanwa mukati mechirongwa chechirongwa chakazara chekudya zvine hutano Nokuita kudaro, unenge uri kuzviisa panzira yehutano hwemwoyo hwakanaka.

Mapuroteni akawandisa anokuvadza here?