Zosintha zosavuta, zanzeru pamtima

Chakudya chopatsa thanzi chimakhala ndi mafuta ochepa. Mafuta okhuta akhoza kuwonjezera cholesterol yanu yoyipa ndikumitseka mitsempha yanu. Chakudya chopatsa thanzi chimachepetsanso zakudya ndi mchere wowonjezera, womwe umatha kuwonjezera kuthamanga kwa magazi, komanso shuga wowonjezera, womwe ungayambitse kunenepa.

Kupanga zisankho zathanzi labwino sizitanthauza kuti muyenera kudzimana kukoma. Chinsinsi chake ndikuphatikiza zokolola zatsopano, mbewu zonse, nyemba, nyama zowonda, nsomba, ndi mkaka wopanda mafuta ambiri.

Chepetsani mafuta mumkaka wanu. Zakudya zamkaka zamafuta onse zimakhala ndi mafuta ambiri. Koma pali njira zabwino.

• M'malo mwa batala, kuphika ndi azitona, canola, chimanga, kapena mafuta osungunula.
• Sinthanitsani kirimu cholemera ndi mkaka wosalala.
• Sinthanitsani tchizi mkaka wonse, yogurt, ndi mkaka ndi mafuta ochepa.

Yesani. Ngati chinsinsi chimafuna mkaka wathunthu, mutha kusinthira voliyumu yambiri kapena yonse ndi mkaka wocheperako kapena wamafuta ochepa osatsitsa mtundu womaliza.

Sankhani nyama zowonda. Ali ndi mafuta ochepa ndipo amakhala bwino pamtima panu. Mukamasankha ndi kuphika nyama zowonda:

• Chotsani khungu ku nkhuku ndi Turkey musanatumikire.
• Sankhani kudula kwa nkhumba, monga nyerere kapena zotchinga.
• Fufuzani kudula kwa ng'ombe kotchedwa "kusankha" kapena "sankhani."
• Pewani mabala a ng'ombe, kapena mabala akuti "prime".
• Dulani mafuta owoneka musanaphike.
• M'malo mokazinga, kuphika, kuwotcha, kuphika, kapena kuyambitsa nyama mwachangu.
• Ngati ma phulusa owonjezera poto, tsanulirani musanatumikire nyama.

Konzani nyama ngati gawo limodzi la chakudya, m'malo mokopa kwambiri. Mwachitsanzo, sakani nkhumba mwachangu ndi broccoli ndikuphika mpunga wofiirira. Pamodzi ndi nyama, mumapeza masamba ndi tirigu wathunthu.

Muthanso kuyesa olowa m'malo anyama ndi chakudya chanu.

• Nyemba zimakonda msuzi, saladi komanso mpunga.
• Mtedza wokhala ndi masaladi, zakudya zokazinga, ndi masamba.
• Mazira amapanga chakudya chamadzulo chachikulu, monga ma omelets ndi ma frittatas.
• Bowa amawonjezera nyama ngati msuzi, casseroles, ndi stroganoffs.
• Tofu amayenda bwino ndi ma curries ndikusakaniza mbale zokazinga.
• Idyani nsomba zambiri, makamaka nsomba zomwe zili ndi omega-3 fatty acids. Izi zimaphatikizapo hering'i, sardini, salimoni, tuna, trout, ndi mackerel.

Pochepetsa mchere, sungani khitchini yanu ndi msuzi wochepa kapena wopanda mchere, msuzi, zakudya zamzitini, kapena zosakaniza. M'malo mwa mchere, perekani chakudya chanu ndi:

• Orange, mandimu, kapena madzi a mandimu
• Zonunkhira ndi zitsamba
• Vinyo woŵaŵa
• Zitsamba zopanda mchere zimaphatikizana

Ufa woyera, mpunga woyera, ndi mbewu zina zoyengedwa alandidwa zakudya zawo. Nthawi zambiri mumawapeza mu zakudya zomwe zili ndi shuga wambiri, sodium, ndi mafuta.

Mbewu zonse zimadzaza ndi fiber ndi zakudya. Amatha kuthandizira kuchepetsa cholesterol m'magazi anu ndikupangitsani kuti mukhale okwanira nthawi yayitali. Mukamagula chakudya, werengani zolemba zamafuta ndi shuga. Yang'anirani:

• Mkate wonse wa tirigu, chimanga, ndi ma crackers omwe amalembetsa tirigu wathunthu ngati chinthu choyamba pamakalata awo
• Ufa wonse wa tirigu m'malo mwa ufa woyera
• Mpunga wabulauni kapena wamtchire m'malo mwa mpunga woyera
• Balere wonse
• Phalaphala
• Mbewu zina monga quinoa, amaranth, buckwheat, ndi mapira

Dziwani kuti zinthu zomwe zimafotokozedwa ngati "mbewu zambiri" zitha kukhala kapena sizikhala ndi mbewu zonse.

Shuga wambiri pazakudya zanu amatanthauza ma calories ambiri opanda michere yambiri. Kuti muchepetse kunenepa kwanu komanso kuti mtima wanu ukhale wathanzi, muchepetse shuga womwe mumadya.

• Dulani shuga m'maphikidwe ndi gawo limodzi mwa magawo atatu kapena kuposerapo. Nthawi zambiri simudzawona kusiyana.
• Mu maphikidwe, gwiritsani ntchito maapulosi osakoma osakaniza msinkhu wofanana ndi shuga.
• Gwiritsani ntchito ginger, allspice, kapena sinamoni mu oatmeal.
• Chepetsani kumwa zakumwa zotsekemera monga tiyi wokoma, zakumwa zamasewera, ndi ma sodas.

Salmon Wophika

• 1 chikho (240 milliliters, mL) mafuta opanda kirimu wowawasa
• Supuni 2 (tsp), kapena 10 mL, katsabola kouma
• Supuni 3 (tbsp), kapena 45 mL, ma scallions, odulidwa bwino
• 2 tbsp (30 mL) mpiru wa Dijon
• 2 tbsp (30 mL) mandimu
• 1 ½ lbs (680 g) nsomba ya salimoni yokhala ndi khungu lodulira pakati
• ½ tsp (2.5 mL) ufa wa adyo
• ½ tsp (2.5 mL) tsabola wakuda
• Ngati pakufunika, kutsitsi kopanda mafuta

1. Whisk kirimu wowawasa, katsabola, anyezi, mpiru, ndi mandimu mu mbale yaying'ono kuti muphatikize.
2. Ikani nsomba, mbali ya khungu pansi, papepala lokonzekera. Fukani ndi ufa wa adyo ndi tsabola. Kufalikira ndi msuzi.
3. Ikani nsomba mpaka kungowoneka pakatikati, pafupifupi mphindi 20.

Gwero: National Heart, Lung, and Blood Institute.

Msuzi Wamasamba wa Spaghetti

• 2 tbsp (30 mL) maolivi
• 2 anyezi ang'onoang'ono, odulidwa
• 3 cloves adyo, odulidwa
• 1 ¼ makapu (300 mL) zukini, odulidwa
• 1 tbsp (15 mL) oregano, zouma
• 1 tbsp (15 mL) basil, zouma
• 8 oz (227 g) akhoza msuzi wa phwetekere wochepetsetsa
• 6 oz (170 g) amatha kupanga phwetekere ya sodium wocheperako
• 2 sing'anga tomato, akanadulidwa
• 1 chikho (240 mL) madzi

1. Pakatikati skillet, mafuta otentha. Sakani anyezi, adyo, ndi zukini mu mafuta kwa mphindi 5 kutentha pang'ono.
2. Onjezerani zotsalira zotsalira ndikuzimitsa simmer kwa mphindi 45. Gwiritsani ntchito pasitala yambewu yophika, yophika yopanda mchere.

Source: Upangiri Wanu Wotsitsa Kutaya Magazi Anu ndi DASH, U.S. Health and Human Services.

Mitima matenda - mtima anzeru m'malo; Atherosclerosis - mtima nzeru m'malo; Cholesterol - kusintha kwamtima mwanzeru; Mitima matenda - mtima anzeru m'malo; Zakudya zopatsa thanzi - m'malo mwa anzeru anzeru; Ubwino - m'malo mwa anzeru anzeru

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 on Practice Guidelines. J Ndine Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubed.ncbi.nlm.nih.gov/24239922/.

National Heart, Lung, and Blood Institute (NHLBI) tsamba lawebusayiti. Mwachidule: kalozera wanu wotsitsa kuthamanga kwa magazi ndi DASH. www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf. Idasinthidwa mu Ogasiti 2015. Idapezeka pa Julayi 21, 2020.

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 mu Disembala 2020. Idapezeka pa Januware 25, 2021.

• Matenda a Mtima
• Momwe Mungachepetsere Cholesterol ndi Zakudya
• Zakudya zabwino