Kuthamanga kwa magazi ndi zakudya

Kusintha zakudya zanu ndi njira yotsimikizika yothandizira kuchepetsa kuthamanga kwa magazi. Kusintha kumeneku kungakuthandizeninso kuti muchepetse kunenepa ndikuchepetsa mwayi wamatenda amtima ndi sitiroko.

Wothandizira zaumoyo wanu akhoza kukutumizirani kwa katswiri wazakudya yemwe angakuthandizeni kupanga dongosolo labwino la chakudya. Funsani zomwe magazi anu amayang'ana. Cholinga chanu chidzakhazikitsidwa pazifukwa zanu zowopsa komanso mavuto ena azachipatala.

MADZI

Zakudya zamchere wocheperako zomwe zimayimitsa matenda oopsa (DASH) zimatsimikiziridwa kuti zimathandizira kuthamanga kwa magazi. Zotsatira zake pa kuthamanga kwa magazi nthawi zina zimawoneka mkati mwa milungu ingapo.

Zakudya izi zimakhala ndi michere yambiri komanso michere. Zimaphatikizaponso zakudya zomwe zili ndi potaziyamu, calcium, ndi magnesium yambiri komanso mchere wocheperako kuposa sodium wamba.

Zolinga za DASH zakudya ndi izi:

• Chepetsani sodium osapitirira 2,300 mg patsiku (kudya 1,500 mg yokha patsiku ndicholinga chabwino kwambiri).
• Pezani mafuta odzaza osapitilira 6% ya zopatsa mphamvu tsiku lililonse ndi mafuta athunthu mpaka 27% ya zopatsa mphamvu tsiku lililonse. Zakudya zamkaka zopanda mafuta zimawoneka ngati zopindulitsa makamaka pakuchepetsa kuthamanga kwa magazi.
• Posankha mafuta, sankhani ma monounsaturated mafuta, monga maolivi kapena mafuta a canola.
• Sankhani mbewu zonse pamwamba pa ufa woyera kapena pasitala.
• Sankhani zipatso ndi ndiwo zamasamba tsiku lililonse. Zambiri mwa zakudya izi zimakhala ndi potaziyamu, ulusi, kapena zonse ziwiri.
• Idyani mtedza, mbewu, kapena nyemba (nyemba kapena nandolo) tsiku lililonse.
• Sankhani mapuloteni ochepa (osapitirira 18% ya ma calorie tsiku lililonse). Nsomba, nkhuku zopanda khungu, ndi zinthu za soya ndizomwe zimapanga mapuloteni abwino kwambiri.

Zolinga zina za tsiku ndi tsiku mu zakudya za DASH zimaphatikizapo kuchepetsa chakudya ku 55% ya zopatsa mphamvu tsiku ndi tsiku ndi cholesterol yamafuta mpaka 150 mg. Yesetsani kupeza magalamu osachepera 30 (g) a fiber tsiku lililonse.

Funsani omwe akukuthandizani musanawonjezere potaziyamu muzakudya zanu kapena gwiritsani ntchito zolowa m'malo amchere (zomwe nthawi zambiri zimakhala ndi potaziyamu). Anthu omwe ali ndi vuto la impso kapena omwe amamwa mankhwala ena ayenera kusamala ndi kuchuluka kwa potaziyamu yomwe amadya.

MOYO WA MOYO WABWINO

Idyani zakudya zomwe mwachilengedwe mafuta alibe. Izi zimaphatikizapo mbewu zonse, zipatso, ndi ndiwo zamasamba.

• Werengani zolemba za chakudya. Samalani kwambiri pamlingo wamafuta osakanikirana ndi mafuta okhutira.
• Pewani kapena kuchepetsa zakudya zomwe zili ndi mafuta ochulukirapo (kuposa 20% yamafuta onse amawerengedwa kuti ndi okwera). Kudya mafuta okhuta kwambiri ndi chimodzi mwazinthu zazikulu zomwe zimayambitsa matenda amtima. Zakudya zamafuta amtunduwu ndi monga: mazira a mazira, tchizi wolimba, mkaka wonse, kirimu ayisikilimu, batala, ndi nyama zamafuta (ndi magawo akulu a nyama).
• Sankhani zakudya zomanga thupi. Izi zimaphatikizapo soya, nsomba, nkhuku yopanda khungu, nyama yowonda kwambiri, komanso yopanda mafuta kapena 1% yamafuta amkaka.
• Sakani mawu oti "hydrogenated" kapena "pang'ono hydrogenated" pamalemba azakudya. Musadye zakudya ndi zosakaniza izi. Iwo ali okwera kwambiri mu mafuta okhutira ndi mafuta opatsirana.
• Chepetsani zakudya zomwe mumadya.
• Chepetsani kuchuluka kwa zinthu zophikidwa pazogulitsa (monga ma donuts, ma cookie, ndi ma crackers) zomwe mumadya. Zitha kukhala ndi mafuta ochulukirapo kapena mafuta opitilira muyeso.
• Samalani momwe zakudya zimapangidwira. Njira zathanzi zophikira nsomba, nkhuku, ndi nyama zowonda ndikuphika, kuphika, kuwononga nyama ndi kuphika. Pewani kuwonjezera mavalidwe okhala ndi mafuta ambiri kapena msuzi.

Malangizo ena ndi awa:

• Idyani zakudya zomwe zimakhala ndi fiber yambiri yosungunuka. Izi ndi monga oat, chinangwa, nandolo zogawanika ndi mphodza, nyemba (monga impso, nyemba zakuda, ndi navy), chimanga china, ndi mpunga wabulauni.
• Phunzirani kugula ndi kuphika zakudya zomwe zili ndi mtima wabwino. Phunzirani momwe mungawerenge zolemba za chakudya kuti musankhe zakudya zabwino. Khalani kutali ndi malo odyera mwachangu, pomwe zosankha zabwino zingakhale zovuta kuzipeza.

Matenda oopsa - zakudya

• DASH zakudya
• Zakudya zochepa za sodium

National Heart, Lung, ndi Blood Institute. DASH dongosolo lakudya. www.nhlbi.nih.gov/health-topics/dash-eating-plan. Idapezeka pa Meyi 8, 2019.

Rayner B, Charlton KE, Derman W. Nonpharmacologic kupewa ndi kuchiza matenda oopsa. Mu: Feehally J, Floege J, Tonelli M, Johnson RJ, olemba. Chachikulu Chachipatala Nephrology. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2019: chap 35.

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.

Whelton PK, Carey RM, Aronow WS, ndi al. 2017 ACC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA malangizo othandizira kupewa, kuzindikira, kuwunika, ndi kuwongolera kuthamanga kwa magazi mwa achikulire: lipoti la American College of Cardiology / American Gulu Lantchito Yogwira Mtima Pazitsogoleredwe Zamankhwala. J Ndine Coll Cardiol. 2018; 71 (19): e127-e248. PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535. (Adasankhidwa)