Iyo Nyowani sainzi paMoyo-Hutano Kudya

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Iyo DASH (Kudya Kudya kweKumisa Hypertension) chikafu chave kubatsira vanhu kudzikisa njodzi yavo yehutano hwepfungwa kuburikidza nekudzikira kwecholesterol uye kuwedzerwa kweropa kubvira kutanga kwema1990. Chazhinji munguva pfupi yapfuura, iyo DASH yekudya yakaziviswa seyakazara dhayeti mu2010 Dietary Guidelines. Kudya kweDASH kunozivikanwa nekuve wakapfuma mumichero, miriwo, zviyo zvese, mukaka une mafuta mashoma, bhinzi, nzungu, uye mhodzi. Kudya kweDASH zvakare kwakaderera mumafuta akazara, zviyo zvakanatswa, shuga yakawedzerwa, uye nyama tsvuku.

Nyama tsvuku inowanzo "kurambidzwa" mukudya kwemwoyo-kune utano mukuedza kudzora mafuta akazara. Asi izvi zvinokosha here? Iko kudikanwa kwekudzivirira nyama yakatsvuka kudzikisa mafuta akazara meseji iyo yakatsanangurwa zvisirizvo nevezvenhau nevezvehutano. Kunyange chiri chechokwadi chezasi-yemhando kucheka uye kugadzirwa nyama tsvuku zvigadzirwa zvine huwandu hwakakwira hwemafuta akaguta, nyama tsvuku haisi kunyange pakati pevashanu vepamusoro vanopa mafuta akazara kuAmerican diet (yakazara mafuta chizi ndiyo nhamba yekutanga). Kune zvakare 29 kucheka nyama yemombe yakasimbiswa seyakaonda neUSDA. Kucheka uku kune mukaka wemafuta unowira pakati pemazamu ehuku nehudyu dzehuku. Zvimwe zvezvicherwa izvi zvinosanganisira: 95-percent yenyama yemombe yakaonda, kumusoro, poto yakagochwa, top loin (strip) steak, shoulder petite medallions, flank steak, tri-tip and even t-bone steaks.

Tsvagurudzo inoratidza kuti chimwe chezvikonzero chikuru chinoita kuti vanhu vadzivise nyama yemombe mukudya kwavo ipfungwa yekuti haina hutano uye yakaipa moyo wako; zvisinei nekuti dzimwe ongororo dzinoratidza vanhu vazhinji vekuAmerica vanotaura vachifarira nyama yemombe. Ndiine ruzivo irworwo rwandiinarwo, makore mashanu apfuura semudzidzi wePhD anovaka muviri, ndakatanga nechikwata chevaongorori vepaPenn State kuti ndipindure mubvunzo uyu: Ko nyama yemombe yakaonda ine nzvimbo mukudya kweDASH?

Nhasi, tsvagiridzo iyoyo inozoburitswa. Uye mushure mekuyera uye kuyera chinhu chimwe nechimwe 36 vanhu vakasiyana vakaisa mumiromo yavo kweinenge mwedzi mitanhatu, isu tine mhinduro yakasimba kumubvunzo wedu: Hongu. Nyama yakatendeseka inogona kuverengerwa mukudya kweDASH.

Mushure mekuve pane zvese DASH neBOLD (iyo DASH yekudya ine 4.0oz / zuva reakaonda nyama yemombe) kudya, vatori vechikamu vekudzidza vakasangana ne10-muzana kuderera kwavo LDL ("yakaipa") cholesterol. Isu takatarisa zvakare kudya kwechitatu, iyo BOLD + chikafu, icho chaive chakakwira mumapuroteni (28 muzana yemakoriori ezuva nezuva akaenzaniswa ne19 muzana paDASH uye BOLD zvikafu). Iyo BOLD + yekudya yaisanganisira 5.4oz yemombe yakaonda pazuva. Mushure mekutevera iyo BOLD + kudya kwemwedzi mitanhatu, vatori vechikamu vakaona kuderedzwa kwakafanana muLDL cholesterol sekudya kweDASH neBOLD.

Hunhu hwakadzora hwekudzidza kwedu (isu takayera uye kuyera zvese zvakadyiwa nevatori vechikamu uye mumwe nemumwe anenge achidya akadya yega yega yezvidya zvitatu) zvakatibvumidza kuita chirevo chakaperera chekuti nyama yemombe inogona kuisirwa mukudya zvine moyo uye kuti iwe unogona kunakirwa 4-5.4oz yemombe yakaonda pazuva uchiri kusangana nemazano ezvekudya zvemafuta akazara.

Iwe unogona kuverenga yakazara tsvakurudzo bepa pano.

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