Malangizo achangu

Zakudya zambiri zachangu zimakhala ndi ma calories ambiri, mafuta, mchere, ndi shuga. Gwiritsani ntchito malangizowa kukuthandizani pakupanga zisankho zabwino mukamadya kumalo odyera mwachangu.

Zakudya zachangu ndizosavuta komanso zosavuta kuphikira kunyumba. Koma zakudya zopatsa thanzi nthawi zambiri zimakhala ndi ma calories ambiri, mafuta, shuga, ndi mchere.

Malo ena odyera amagwiritsabe ntchito mafuta a masamba a hydrogenated potengera mwachangu. Mafuta awa amakhala ndi mafuta opitilira. Mafutawa amachulukitsa chiopsezo cha matenda amtima. Mizinda ina yaletsa kapena ikuyesa kuletsa kugwiritsa ntchito mafutawa.

Tsopano, malo odyera ambiri akukonzekera zakudya pogwiritsa ntchito mitundu ina yamafuta. Ena amapereka zosankha zotsika kwambiri m'malo mwake.

Ngakhale ndikusintha kumeneku, ndizovuta kudya wathanzi mukamadya nthawi zambiri. Zakudya zambiri zimaphikidwabe ndi mafuta ambiri. Malo odyera ambiri samapereka zakudya zopanda mafuta ambiri. Magawo akulu amatithandizanso kuti tizidya mopitirira muyeso. Ndipo ndi malo odyera ochepa omwe amapereka zipatso ndi ndiwo zamasamba zambiri.

Mwambiri, anthu omwe ali ndi kuthamanga kwa magazi, matenda ashuga, ndi matenda amtima ayenera kukhala osamala kwambiri pakudya chakudya chofulumira.

Kudziwa kuchuluka kwa ma calories, mafuta, ndi mchere wazakudya zothamanga kumatha kukuthandizani kuti mudye wathanzi. Malo odyera ambiri tsopano amapereka chidziwitso chokhudza chakudya chawo chomwe nthawi zambiri chimatchedwa "zowona za zakudya." Izi ndizofanana ndi zolemba pazakudya zomwe mumagula. Ngati silinalembedwe m'malo odyera, pemphani wogwira ntchito kuti akupatseni. Izi zimapezekanso pa intaneti.

Mwambiri, idyani m'malo omwe mumapereka saladi, msuzi, ndi ndiwo zamasamba. Mu saladi anu pewani zinthu zamafuta ambiri. Kuvala, nyama yankhumba, ndi tchizi wonyezimira zonse zimawonjezera mafuta ndi mafuta. Sankhani letesi ndi ndiwo zamasamba zosakaniza. Sankhani mavaladi opanda mafuta ochepa kapena opanda mafuta, viniga wosasa, kapena madzi a mandimu. Funsani zovala za saladi pambali.

Masangweji athanzi amaphatikizanso nyama zazing'ono kapena zazikulu zochepa. Kuwonjezera nyama yankhumba, tchizi, kapena mayo kumawonjezera mafuta ndi mafuta. Funsani zamasamba m'malo mwake. Sankhani mikate yambewu yonse kapena ma bagels. Ma Croissants ndi mabisiketi ali ndi mafuta ambiri.

Ngati mukufuna hamburger, pezani nyama imodzi yopanda tchizi ndi msuzi. Funsani letesi yowonjezera, tomato, ndi anyezi. Chepetsani ma fries angapo aku France omwe mumadya. Ketchup ili ndi ma calories ambiri kuchokera ku shuga. Funsani ngati mungapeze saladi wammbali m'malo mwa batala.

Fufuzani nyama, nkhuku, ndi nsomba zokazinga, zokazinga, zophika kapena zophikidwa. Pewani nyama zomwe zili ndi buledi kapena wokazinga. Ngati mbale yomwe mumayitanitsa imabwera ndi msuzi wolemera, funsani pambali ndikugwiritsa ntchito pang'ono.

Ndi pizza, pezani tchizi pang'ono. Komanso sankhani mafuta ochepa, monga masamba. Mutha kuyamwa pizza ndi chopukutira pepala kuti muchotse mafuta ambiri kuchokera ku tchizi.

Idyani mchere wopanda mafuta ambiri. Mchere wambiri ungapangitse kusangalala ndi chakudya chopatsa thanzi. Koma idyani pazochitika zapadera zokha.

Sungani ma servings ang'onoang'ono momwe mungathere. Gawani zakudya zina kuti muchepetse mafuta ndi mafuta. Funsani "thumba la agalu." Muthanso kusiya chakudya chowonjezera pa mbale yanu.

Zosankha zanu pazakudya zitha kuphunzitsa ana anu momwe angadye wathanzi, nawonso. Kusankha zakudya zosiyanasiyana zopatsa thanzi ndikuchepetsa kukula kwa gawo ndizofunikira pakudya kwa aliyense.

Kunenepa kwambiri - chakudya chofulumira; Kuwonda - chakudya chofulumira; Kuthamanga kwa magazi - chakudya chofulumira; Matenda oopsa - chakudya chofulumira; Cholesterol - chakudya chofulumira; Hyperlipidemia - chakudya chofulumira

• Malangizo achangu
• Zakudya zachangu

Eckel RH, Jakicic JM, Ard JD, ndi al. Chitsogozo cha AHA / ACC cha 2013 pa kasamalidwe ka moyo kuti achepetse chiopsezo cha mtima: lipoti la American College of Cardiology / American Heart Association Task Force pamayendedwe othandizira. J Ndine Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubed.ncbi.nlm.nih.gov/24239922/.

FasFoodNutrtion.org tsamba lawebusayiti. Chakudya chofulumira: malo odyera. fastfoodnutrition.org/fast-food-restaurants. Idapezeka pa Okutobala 7, 2020.

Hensrud DD, Heimburger DC. Maonekedwe a zakudya ndi thanzi komanso matenda. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 202.

Dipatimenti ya Zaulimi ku US ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa Disembala 2020. Idapezeka pa Disembala 30, 2020.

Victor RG, Libby P. Matenda oopsa: kasamalidwe. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 47.

• Angina
• Angioplasty ndi stent mayikidwe - mtsempha wamagazi wa carotid
• Njira zochotsera mtima
• Opaleshoni yamitsempha ya Carotid - yotseguka
• Matenda a mtima
• Opaleshoni ya mtima
• Opaleshoni ya mtima - yowopsa pang'ono
• Mtima kulephera
• Mtima pacemaker
• Kuchuluka kwa cholesterol m'magazi
• Kuthamanga kwa magazi - akuluakulu
• Chokhazika mtima chosintha mtima
• Matenda a mtsempha wamagazi - miyendo

• Angina - kumaliseche
• Angioplasty ndi stent - mtima - kutulutsa
• Aspirin ndi matenda amtima
• Kukhala achangu mukakhala ndi matenda amtima
• Batala, majarini, ndi mafuta ophikira
• Catheterization yamtima - kutulutsa
• Cholesterol ndi moyo
• Cholesterol - mankhwala osokoneza bongo
• Kulamulira kuthamanga kwa magazi
• Mafuta azakudya anafotokoza
• Matenda a mtima - kutulutsa
• Opaleshoni ya mtima - kutulutsa
• Opaleshoni yamtima - yotulutsa pang'ono - kutulutsa
• Matenda a mtima - zoopsa
• Kulephera kwa mtima - kutulutsa
• Mtima kulephera - madzi ndi okodzetsa
• Kulephera kwa mtima - kuwunika nyumba
• Kulephera kwa mtima - zomwe mungafunse dokotala wanu
• Momwe mungawerenge zolemba za chakudya
• Zakudya zamcherecherere
• Kusamalira shuga wanu wamagazi
• Zakudya zaku Mediterranean
• Sitiroko - kumaliseche

• Zakudya zabwino