Kusintha Kosakaniza Ndi Mtima Wathanzi

Zamkati

• Zakudya zamtima
• 1. Mayonesi
• 2. Tchizi
• 3. Mchere
• 4. Mazira
• 5. Ng'ombe yapansi
• 6. Chokoleti
• 7. Kirimu wowawasa
• 8. Nyama yang'ombe
• 9. Mbewu zonse
• 10. Shuga
• Zambiri zathanzi lamtima

Zakudya zamtima

Kaya mukuchira matenda a mtima kapena mukuyesetsa kupewa, zakudya zabwino ziyenera kukhala gawo la mapulaniwo.

Mukayamba kupanga njira yanu yodyera, ndikofunika kudziwa zakudya zomwe muyenera kuchepetsa komanso zakudya zomwe mukufuna kulunjika. Kudya zakudya zopatsa thanzi, zopatsa thanzi zomwe zimaphatikizapo chakudya chopatsa mphamvu, mapuloteni owonda, ndi mafuta athanzi ndichofunikira.

American Heart Association (AHA) imalimbikitsa kuchepetsa mafuta okhutira mpaka 5 mpaka 6 peresenti ya mafuta anu ambiri. Kwa chakudya cha ma calorie 2,000, izi ndi za 11 mpaka 13 magalamu tsiku lililonse. Amalimbikitsanso kupewa mafuta opatsirana.

Kukuthandizani, tiwonetsa zosintha zingapo zathanzi lamtima ndikupangira maupangiri owapangira kuti azisangalala. Ndi ma swaps ochepa osavuta, mutha kuthandiza kuti ticker yanu ikhale yabwino ndikusangalalabe ndi chakudya chokoma.

1. Mayonesi

Ngakhale mutha kusinthanitsa mayo wamafuta ochepa ndi ma mayo wamba, pali zosankha zina zabwino m'malo mwake. Chitsanzo chimodzi ndi avocado, omwe akasenda akhoza kusinthidwa ndi mayonesi m'maphikidwe ngati dzira kapena mbatata saladi.

Hummus ndi njira yabwino yopangira "saladi," monga dzira kapena tuna saladi. Ngati mumadziwa munthu amene amangofunika kukhala ndi mayo pa sangweji yawo nthawi zonse, lingalirani kuyesa kufalikira kwa hummus m'malo mwake.

Kwa masaladi obiriwira kapena kusakaniza ndi ndiwo zamasamba, yogurt wachi Greek ndi njira yabwino kwambiri. Kukoma kwake kosalala komanso kapangidwe kake kosalala kumathandizanso kuti zikhale zabwino pakuwonjezera zipsera. Pesto ndi njira ina yokomera nyama yamasamba ndi saladi m'malo mwa mayo.

Mazira owotcha owotchera amakhalanso m'malo mwa mayo pa sangweji. Chifukwa mayo amakhala ndi mazira monga gawo lake, palinso kununkhira kofananira komanso kumawonjezera mapuloteni koma ma calories ochepa ndi mafuta.

Kulawa nsonga: Yambitsani kukoma kwa hummus powonjezera madzi a mandimu, tsabola wofiira, kapena ngakhale avocado yosenda. Izi ziziwonjezera kununkhira ndi michere - kupambana-kupambana m'malo mwa ena.

2. Tchizi

Tchizi chamafuta ochepa chimapereka njira yolawa kwambiri kuposa mitundu yonse yamafuta. Ngakhale tchizi wopanda mafuta zingawoneke ngati njira yabwinoko, mitundu yambiri yamtunduwu imakhala yotsekemera kwambiri, osasungunuka bwino, komanso samakonda kwenikweni.

M'malo mwake, yesani tchizi wamafuta ochepetsedwa, womwe umakhala ndi kununkhira komanso kusungunuka kofanana ndi koyambirira koma kwamafuta ochepa.

Malangizo a Katswiri: Gulani zotchinga zamafuta ochepetsedwa ndikudzilemba nokha. Sichotsika mtengo, komanso chimasungunuka bwino.

3. Mchere

Madokotala ambiri, pamodzi ndi AHA, amalimbikitsa zakudya zomwe zimakhala zosakwana mamiligalamu 2,300 a sodium patsiku - ndizochepera supuni 1. Ngati muli ndi vuto lothamanga magazi, yesetsani kukhala osachepera mamiligalamu 1,500 patsiku. M'malo mwake, amawona malire oyenera kuti achikulire ambiri azikhala ochepera mamiligalamu 1,500 patsiku.

M'malo mofikira saltshaker, onjezerani vinyo wosasa kapena cholizira cha mandimu watsopano pachakudya chanu. Kugwiritsa ntchito zitsamba ndi zonunkhira ndi njira yabwino yoperekera mbale yodziwika bwino. Yesetsani kupanga zonunkhira zanu zopanda mchere kuti mukhale nazo mukamafuna kukoma.

Kulawa nsonga: Kukoma kwa zitsamba kumatha msanga mukaphika, choncho onjezerani musanatumikire.

4. Mazira

Mazira ndi gwero labwino kwambiri la mapuloteni komanso zakudya zofunikira, koma amakhala ndi mafuta okhutira. Dzira limodzi lalikulu limakhala ndi magalamu 1.6 a mafuta okhuta. M'malo modula mazira kwathunthu, yesetsani kuwawononga pang'ono, zomwe zikutanthauza mazira asanu ndi awiri kapena ochepa sabata limodzi kwa munthu wathanzi.

Mazira atha kukhala gawo la chakudya chopatsa thanzi bola mutapeza mafuta okwanira patsikulo ndikukhala moyenera.

Malangizo a Katswiri: Sankhani kupanga "dzira la chia" m'malo mwa dzira lolimba, omega wolemera 3 m'malo mwake. Sakanizani supuni imodzi ya mbewu za chia ndi supuni 3 zamadzi kuti musinthe dzira limodzi.

5. Ng'ombe yapansi

Mukalakalaka burger wowutsa mudyo kapena kagawo kakang'ono ka nyama yanyama, sakanizani magawo ofanana ofanana ndi nthaka ya bere ndi udzu wouma wouma, wowonda. Nthakayi imawonjezera chinyezi ndipo imapangitsa ma burger ophika kukhala ochepa.

Kwa maphikidwe monga chili, msuzi wa pasitala, kapena casseroles omwe amafunsira nyama yang'ombe, mutha kulowa m'malo mwa nthaka osazindikira kusiyana kwakukulu.

Malangizo a Katswiri: Masitolo ambiri amapereka soseji zosiyanasiyana zokoma, zonenepetsa zopangidwa ndi nthaka ya Turkey. Sankhani bere la nkhuku, lomwe lili ndi mafuta ochepa kuposa ntchafu ndi mitundu ya mwendo.

Komanso, ganizirani kugula organic kuti muwonjezere kuchuluka kwa michere ndi kachulukidwe. Nyama zachilengedwe nthawi zambiri zimakhala ndi omega-3 yambiri.

6. Chokoleti

Chokoleti ili ndi malo azakudya zabwino, koma muyenera kusiya chokoleti choyera ndi mitundu ya chokoleti yamkaka. Kudya pang'ono, chokoleti chakuda (70% cocoa kapena kupitilira apo) kumatha kuchepetsa kuthamanga kwa magazi ndi kuchuluka kwa LDL (cholesterol choipa), malinga ndi.

Pazinthu zophika monga ma cookies ndi makeke, dulani chokoleti chakuda kuti muchifalikire mofanana ndikumachepetsa shuga yemwe amafunsidwa kotala kapena theka.

Kulawa nsonga: Mukufuna kununkhira kochuluka? Maphikidwe oyenera, 1/4 chikho cha ufa wa cocoa m'malo mwa supuni 2 za ufa wokwaniritsa cholinga chonse.

7. Kirimu wowawasa

Monga zinthu zina zambiri zamkaka, kirimu wowawasa ndichinthu chophatikizidwa m'maphikidwe osiyanasiyana. Pezani kununkhira kofananako kopanda mafuta onse mwa kuyeretsa mafuta ofanana a kanyumba wopanda mafuta komanso yogurt yopanda mafuta mu blender ndikuigwiritsa ntchito m'malo mwa kirimu wowawasa. Pakuphika, mutha kusinthanitsa mafuta ofanana kapena mafuta osagwiritsa ntchito mafuta mumaphikidwe ambiri.

Malangizo a Katswiri: Yesani yogurt ya Greek, yomwe imakhala yolimba komanso yolimba kuposa yogurt yanthawi zonse chifukwa ma Whey ambiri asokonekera.

8. Nyama yang'ombe

Steak nthawi zambiri amakhala ndi mbiri yoipa ngati yopanda thanzi. Komabe, pali mabala angapo omwe amalowa m'malo mwa nyama yowonda. Zachikondi zanu zabwino ndi izi:

• diso lozungulira
• mbali ya nsonga ya sirloin
• chozungulira chapamwamba
• pamwamba sirloin

Kukula kwa gawo ndikofunikira. Malingana ndi Dipatimenti ya Zamalonda ku United States, 3.5 ounce yophika nyama yowonda imakhala ndi magalamu 4.5 kapena mafuta ochepa komanso osakwana 95 milligrams ya cholesterol.

Kulawa nsonga: Kuti muchepetse nyama yang'ombe yokhala ndi kununkhira kwamphamvu, funsani wopha nyama mdera lanu za ng'ombe zouma.

9. Mbewu zonse

Zakudya zomwe zili ndi mbewu zonse zawonetsedwa kuti zimachepetsa kuthamanga kwa magazi, kuchuluka kwama cholesterol, komanso chiwopsezo cha sitiroko, malinga ndi AHA. Mutha kusinthanitsa mpaka theka la ufa wokhala ndi cholinga chonse ndi ufa wa tirigu wathunthu mumaphikidwe anu onse omwe mumakonda kuphika. Kuti muwonjezere mawonekedwe, yesani kugwiritsa ntchito chikho cha 1/4 cha oats wokutidwa m'malo mwa ufa wokhala ndi cholinga chonse.

Malangizo a Katswiri: Simukukonda kununkhira kapena kapangidwe ka tirigu wathunthu? Fufuzani 100% zoyera ufa wonse wa tirigu. Ndiwofatsa mumakomedwe, komabe ali ndi zakudya zonse.

10. Shuga

Malangizo atsopano athanzi kuchokera ku AHA amalimbikitsa anthu kuti asamadye zoposa 100 (za akazi) mpaka ma calories 150 (a amuna) ochokera ku shuga wowonjezera - omwe samachitika mwachilengedwe - tsiku.

Mutha kusinthanitsa stevia kapena erythritol mpaka theka la shuga muzinthu zophika kwambiri popanda kusiyana pakapangidwe kapenanso kukoma. Kuchepetsa kudya kwa shuga woyengedwa komanso kusinthidwa ndibwino kwambiri. Yesani kugwiritsa ntchito timadziti ta zipatso zachilengedwe 100% kutseketsa msuzi ndi zakumwa.

Malangizo a Katswiri: Shuga wambiri amapezeka muzinthu monga ketchup, zokutira saladi, ndi msuzi, choncho werengani zilembozo mosamala. Supuni iliyonse yofanana ndi magalamu 4 a shuga.

Zambiri zathanzi lamtima

Chakudya chopatsa thanzi ndi gawo limodzi lokha panjira yopita ku mtima wathanzi. Onani nkhani zothandiza izi za maupangiri ena abwino a ticker yanu:

• Zomwe Muyenera Kuchita Mukapulumuka Matenda a Mtima
• Zizindikiro za Matenda a Mtima Zomwe Simukuyenera Kuzinyalanyaza