Zakudya zaku Mediterranean

Zakudya zam'madzi aku Mediterranean zimakhala ndi nyama zochepa komanso zopatsa mphamvu kuposa zomwe zimachitika ku America. Ilinso ndi zakudya zowonjezera zopangira mbewu ndi mafuta a monounsaturated (abwino). Anthu omwe amakhala ku Italy, Spain, ndi mayiko ena m'chigawo cha Mediterranean adya motere kwazaka zambiri.

Kutsata zakudya za ku Mediterranean kumatha kubweretsa shuga wodekha wamagazi, cholesterol m'munsi ndi triglycerides, komanso chiopsezo chochepa cha matenda amtima ndi mavuto ena azaumoyo.

Zakudya zaku Mediterranean zimakhazikitsidwa ndi:

• Zakudya zodyera, zokhala ndi nyama ndi nkhuku zochepa
• Zakudya zina zambiri, zipatso ndi ndiwo zamasamba, mtedza, ndi nyemba
• Zakudya zomwe mwachilengedwe zimakhala ndi fiber yambiri
• Nsomba zambiri ndi nsomba zina zam'madzi
• Mafuta azitona monga gwero lalikulu la mafuta pokonzekera chakudya. Mafuta a azitona ndi mafuta athanzi, owoneka bwino kwambiri
• Chakudya chomwe chimaphikidwa komanso kusungidwa mophweka, chopanda msuzi ndi ma grav

Zakudya zomwe zimadyedwa pang'ono kapena ayi m'zakudya zaku Mediterranean monga:

• Nyama zofiira
• Maswiti ndi zina zotsekemera
• Mazira
• Batala

Pakhoza kukhala mavuto azaumoyo ndi kachitidwe kakudya ka anthu ena, kuphatikiza:

• Mutha kunenepa chifukwa chodya mafuta mumafuta ndi mtedza.
• Mutha kukhala ndi chitsulo chocheperako. Ngati mwasankha kutsatira zakudya za ku Mediterranean, onetsetsani kuti mwadya zakudya zokhala ndi chitsulo kapena vitamini C, zomwe zimathandiza thupi lanu kuyamwa chitsulo.
• Mutha kutaya calcium chifukwa chodya mkaka ochepa. Funsani wothandizira zaumoyo wanu ngati mungatenge chowonjezera cha calcium.
• Vinyo ndimakonda kudya ku Mediterranean koma anthu ena sayenera kumwa mowa. Pewani vinyo ngati mumakonda kumwa mowa mopitirira muyeso, muli ndi pakati, muli pachiwopsezo cha khansa ya m'mawere, kapena muli ndi zovuta zina zomwe mowa ungawonongeke.

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/.

Prescott E. Njira zamoyo. Mu: de Lemos JA, Omland T, olemba. Matenda Aakulu a Mitsempha Yam'mimba: Mgwirizano ndi Matenda a Mtima a Braunwald. Philadelphia, PA: Elsevier; 2018: mutu 18.

Thompson M, Noel MB. Zakudya zopatsa thanzi komanso mankhwala am'banja. Mu: Rakel RE, Rakel DP, olemba. Buku Lophunzitsira La Banja. 9th ed. Philadelphia, PA: Elsevier; 2016: chap 37.

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
• Malangizo achangu
• Matenda a mtima - kutulutsa
• Opaleshoni ya mtima - kutulutsa
• Opaleshoni yamtima - yotulutsa pang'ono - kutulutsa
• Matenda a mtima - zoopsa
• Kulephera kwa mtima - kutulutsa
• Momwe mungawerenge zolemba za chakudya
• Zakudya zamcherecherere
• Kusamalira shuga wanu wamagazi
• Sitiroko - kumaliseche

• Zakudya
• Momwe Mungachepetsere Cholesterol ndi Zakudya