Matenda a mtima ndi zakudya

Chakudya chopatsa thanzi ndichofunikira kwambiri pochepetsa chiopsezo cha matenda amtima.

Kudya zakudya zabwino komanso moyo wanu kumachepetsa chiopsezo chanu:

• Matenda a mtima, matenda a mtima, ndi sitiroko
• Zinthu zomwe zimayambitsa matenda amtima, kuphatikizapo cholesterol, kuthamanga kwa magazi, ndi kunenepa kwambiri
• Mavuto ena azaumoyo, kuphatikiza mtundu wa 2 shuga, kufooka kwa mafupa, ndi mitundu ina ya khansa

Nkhaniyi imapereka malingaliro omwe angathandize kupewa matenda amtima ndi zina zomwe zingakhudze thanzi la mtima wanu. Anthu omwe pakadali pano ali ndi vuto la mtima monga kulephera kwa mtima kapena mavuto ena azaumoyo monga matenda ashuga, ayenera kuyankhulana ndi omwe amawasamalira pankhani yazakudya zabwino kwambiri. Mungafunike kusintha zina ndi zina pa zakudya zomwe sizikuphatikizidwa ndi izi.

Zipatso ndi masamba

Zipatso ndi ndiwo zamasamba ndi gawo la chakudya chopatsa thanzi. Ndiwo magwero abwino a fiber, mavitamini, ndi mchere. Ambiri ali ndi mafuta ochepa, ma calories, sodium, ndi cholesterol.

Idyani zipatso kapena ndiwo zamasamba 5 kapena patsiku.

Pezani michere yambiri mwa kudya zipatso zonse mmalo momwera madzi.

MBESA

Sankhani zakudya za tirigu wathunthu (monga mkate wa tirigu wathunthu, chimanga, zotsekemera, ndi pasitala kapena mpunga wabulauni) osachepera theka la zomwe mumadya tsiku lililonse. Tirigu amapangira fiber, mavitamini, michere, ndi chakudya chambiri. Kudya tirigu wambiri, makamaka zakudya zopangidwa ndi tirigu woyengedwa (monga buledi woyera, pasitala, ndi zinthu zophika) zitha kupangitsa kunenepa.

Chepetsani mafuta ophika kwambiri monga ma batala, ma tchizi, ndi ma croissants, ndi msuzi wa kirimu wa pasitala. Pewani zokhwasula-khwasula zomwe zili ndi mafuta ochepa kapena hydrogen.

Kudya mapuloteni athanzi

Nyama, nkhuku, nsomba, nandolo zouma, mphodza, mtedza, ndi mazira ndizochokera ku mapuloteni, mavitamini a B, chitsulo, ndi mavitamini ndi michere ina.

Muyenera:

• Idyani osachepera 2 nsomba zazing'ono-mercury sabata.
• Kuphika ndi kuphika, kuphika, kuwotcha, kuwotcha, kuwira, kapena kuyika ma microwave m'malo moziziritsa kwambiri.
• Pazofunikira zonse, gwiritsani ntchito nyama yocheperako kapena musamadye nyama kangapo pamlungu. Pezani mapuloteni kuchokera kuzakudya zopangira mapuloteni m'malo mwake.

Mkaka ndi zinthu zina za mkaka ndizochokera ku mapuloteni, calcium, mavitamini a B niacin ndi riboflavin, ndi mavitamini A ndi D.

MAFUTA, MAFUTA, NDI CHOLESTEROL

Mitundu ina yamafuta imakhala yathanzi kuposa ina. Chakudya chambiri chonenepetsa komanso chopatsa mafuta chimayambitsa cholesterol m'mitsempha yanu (mitsempha yamagazi). Izi zimayika pachiwopsezo cha matenda a mtima, sitiroko, ndi mavuto ena azaumoyo. Pewani kapena kuchepetsa zakudya zomwe zili ndi mafuta ambiri. Mafuta a polyunsaturated and monounsaturated omwe amachokera kuzinthu zamasamba ali ndi maubwino ambiri azaumoyo.

Muyenera:

• Zakudya zokhala ndi mafuta ambiri zimaphatikizapo nyama monga batala, tchizi, mkaka wonse, ayisikilimu, kirimu wowawasa, mafuta anyama, ndi nyama zamafuta monga nyama yankhumba.
• Mafuta ena a masamba (kokonati, kanjedza, ndi mafuta a kanjedza) amakhalanso ndi mafuta okhathamira. Mafuta awa ndi olimba kutentha.
• Chepetsani mafuta opitilira momwe mungathere popewa mafuta a hydrogenated kapena hydrogenated. Izi nthawi zambiri zimapezeka muzakudya zopanda pake komanso margarine olimba.

Ganizirani zotsatirazi posankha margarine:

• Sankhani margarine wofewa (kabati kapena madzi) pamitundu yolimba kwambiri.
• Sankhani ma margarine ndi mafuta amadzimadzi ngati chowonjezera choyamba. Ngakhale kulibwino, sankhani margarines "opepuka" omwe amalembetsa madzi ngati chinthu choyamba. Izi ndizotsika kwambiri ndi mafuta odzaza.
• Werengani phukusi kuti musankhe margarine omwe alibe mafuta.

Trans fatty acids ndi mafuta opanda thanzi omwe amapangidwa mafuta azamasamba akadutsa hydrogenation.

• Mafuta a Trans amatha kukweza cholesterol cha LDL (choipa) m'magazi anu. Akhozanso kutsitsa cholesterol yanu ya HDL (yabwino).
• Pofuna kupewa mafuta, perekani zakudya zokazinga, zakudya zophika (zopatsa, ma cookie, ndi ma crackers), ndi majarini olimba.

MALANGIZO ena kuti mtima wanu ukhale wathanzi

Mungaone kuti ndi zothandiza kukambirana ndi katswiri wodziwa za kadyedwe ka zakudya zanu. American Heart Association ndi gwero labwino la zambiri pazakudya ndi matenda amtima. Sungani kuchuluka kwa ma calories omwe mumadya ndi nambala yomwe mumagwiritsa ntchito tsiku lililonse kuti mukhale ndi thupi labwino. Mutha kufunsa dokotala kapena wazakudya kuti akuthandizeni kupeza ma calories ambiri.

Chepetsani kudya zakudya zopatsa mphamvu kapena zopatsa thanzi, kuphatikiza zakudya monga zakumwa zoziziritsa kukhosi ndi maswiti omwe ali ndi shuga wambiri.

American Heart Association imalimbikitsa kuti kudya kwa sodium kusapitirire mamiligalamu 2,300 (pafupifupi supuni 1, kapena 5 mg) patsiku lokhala ndi malire osapitirira 1,500 mg patsiku kwa akulu akulu. Dulani mchere pochepetsa mchere womwe mumathira chakudya mukamadya komanso kuphika. Komanso muchepetse zakudya zomwe zili ndi mchere, monga msuzi zamzitini ndi ndiwo zamasamba, nyama zochiritsidwa, ndi zakudya zina zozizira. Nthawi zonse yang'anani chizindikiro cha zakudya zomwe zili ndi sodium potumikira ndipo onetsetsani kuti mwasamala kuchuluka kwa mavitamini pachidebe chilichonse. Zakudya zanyengo ndi mandimu, zitsamba zatsopano kapena zonunkhira m'malo mwake.

Zakudya zopitilira 300 mg wa sodium pakatumikira sizingagwirizane ndi zakudya zochepetsedwa za sodium.

Chitani masewera olimbitsa thupi nthawi zonse. Mwachitsanzo, muziyenda osachepera mphindi 30 patsiku, mozungulira mphindi 10 kapena kupitilira apo. Yesetsani kusuntha osachepera mphindi 30 masiku ambiri, ngati si onse, sabata.

Chepetsani kuchuluka kwa zakumwa zomwe mumamwa. Amayi sayenera kumwa mowa wopitilira 1 patsiku. Amuna sayenera kumwa zakumwa zoledzeretsa zoposa 2 tsiku lililonse. Chakumwa chimodzi chimatchedwa mowa wa mamililita 355, mamililita 148 a vinyo, kapena botolo la mowa wokwana 1 mL.

Zakudya - matenda a mtima; CAD - zakudya; Mitima matenda - zakudya; Matenda a mtima - zakudya

• Cholesterol - mankhwala osokoneza bongo

• Zakudya zabwino
• Nsomba mu zakudya
• Zipatso ndi ndiwo zamasamba
• Kunenepa kwambiri ndi thanzi

Arnett DK, Blumenthal RS, Albert MA, Buroker AB, ndi al. Malangizo a 2019 ACC / AHA popewa kupewa matenda amtima: lipoti la American College of Cardiology / American Heart Association Task Force on Clinical Practice Guidelines. Kuzungulira. 2019; 140 (11): e596-e646. (Adasankhidwa) PMID: 30879355 pubed.ncbi.nlm.nih.gov/30879355/.

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

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.

Mozaffarian D. Chakudya chopatsa thanzi komanso matenda amtima komanso kagayidwe kachakudya. 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 49.

Tsamba la US Food and Drug Administration. Zakudya zatsopano komanso zowoneka bwino zimasintha - kusintha kwakukulu. www.fda.gov/media/99331/download. Idasinthidwa Januware, 2018. Idapezeka pa Okutobala 4, 2020.