Kudya ndi Kuthamanga kwa Magazi: Zakudya ndi Zakumwa Zomwe Muyenera Kupewa

Zamkati

• 1. Mchere kapena sodium
• 2. Pereka nyama
• 3. Pizza wouma
• 4. Nkhaka zamasamba
• 5. Msuzi wamzitini
• 6. Zogulitsa phwetekere zamzitini
• 7. Shuga
• 8. Zakudya zopangidwa ndimafuta osakaniza kapena okhathamira
• 9. Mowa
• Kodi zakudya zabwino kwambiri zothamanga magazi ndi ziti?
• Mfundo yofunika

Zakudya zimatha kukhudza kwambiri kuthamanga kwa magazi. Zakudya zamchere ndi zotsekemera, komanso zakudya zokhala ndi mafuta ambiri, zimatha kuwonjezera kuthamanga kwa magazi. Kuzipewa kumatha kukuthandizani kuti mukhale ndi kuthamanga kwa magazi koyenera.

Ngati muli ndi kuthamanga kwa magazi, American Heart Association imalimbikitsa kudya zipatso zambiri, ndiwo zamasamba, mapuloteni owonda, ndi mbewu zonse.

Nthawi yomweyo, amalimbikitsa kupewa nyama yofiira, mchere (sodium), komanso zakudya ndi zakumwa zomwe zili ndi shuga wowonjezera. Zakudya izi zimatha kupititsa patsogolo kuthamanga kwa magazi.

Kuthamanga kwa magazi, kapena kuthamanga kwa magazi, kumakhudza anthu aku America. Kuthamanga kwa magazi kumatha kuyambitsa mavuto azaumoyo pakapita nthawi, kuphatikiza matenda amtima ndi sitiroko.

Nkhaniyi ikuyang'ana zakudya zomwe muyenera kupewa kapena kuchepetsa ngati muli ndi kuthamanga kwa magazi, komanso malingaliro amomwe mungadyetsere wathanzi.

1. Mchere kapena sodium

Mchere, kapena makamaka sodium mumchere, ndi kuthamanga kwa magazi ndi matenda amtima. Izi ndichifukwa cha momwe zimakhudzira kuchuluka kwamadzi m'magazi.

Mchere wamchere uli pafupifupi 40% ya sodium. AHA amalimbikitsa kuti pasapezeke mamiligalamu 2,300 (mg) a sodium - ofanana ndi supuni 1 ya mchere - tsiku lililonse.

Ambiri mwa sodium mu zakudya za ku America amachokera ku chakudya chophimbidwa, chosakanizidwa osati chomwe mumawonjezera patebulo. Sodium akhoza kubisika m'malo osayembekezereka.

Zakudya zotsatirazi, zomwe zimadziwika kuti "mchere zisanu ndi chimodzi," ndizomwe zimapangitsa kuti anthu azidya mchere tsiku ndi tsiku:

• mikate ndi masikono
• pizza
• masangweji
• mabala ozizira komanso nyama zakuchiritsa
• msuzi
• burritos ndi tacos

Werengani zambiri za maubwino komanso kuopsa kodya mchere pano.

2. Pereka nyama

Zakudya zopangidwa ndi chakudya chamadzulo nthawi zambiri zimakhala ndi sodium. Izi ndichifukwa choti opanga amachiritsa, kuthira nyengo, ndikusunga nyamazi ndi mchere.

Malinga ndi nkhokwe ya United States department of Agriculture (USDA), magawo awiri okha a bologna amakhala ndi sodium. Chojambula chimodzi, kapena galu wotentha, chimakhala.

Kuphatikiza zakudya zina zamchere wambiri, monga mkate, tchizi, zonunkhira zosiyanasiyana, ndi zonunkhira, zikutanthauza kuti sangweji imatha kunyamula sodium mosavuta.

Werengani zambiri za momwe nyama yokonzedwa imakhudzira thanzi pano.

3. Pizza wouma

Kuphatikizana kwa zosakaniza mu pizzas ozizira kumatanthauza kuti ali ndi shuga wambiri, mafuta okhuta, ndi sodium. Pizza wouma akhoza kukhala ndi sodium wochuluka kwambiri.

Tchizi nthawi zambiri timakhala ndi sodium wochuluka, ndimagawo awiri a tchizi waku America wokhala ndi sodium. Izi nthawi zambiri zimaphatikizidwa ndi mtanda wa pizza kapena wamchere wa pitsa ndi kutumphuka, nyama zochiritsidwa, ndi msuzi wa phwetekere.

Pofuna kuti pizza azisangalala akamaphika, opanga nthawi zambiri amawonjezera mchere wambiri.

Pizza imodzi ya pepperoni 12 inchi, yophikidwa ndi mazira, imakhala ndi sodium, yomwe imaposa malire a 2,300 mg tsiku lililonse.

M'malo mwake, yesani kupanga pizza wathanzi kunyumba, pogwiritsa ntchito mtanda wopangidwa ndi tiyi, tchizi wochepa kwambiri wa sodium, ndi masamba omwe mumawakonda kwambiri.

Pezani malangizo othandizira kupanga pizza wathanzi pano.

4. Nkhaka zamasamba

Kusunga chakudya chilichonse kumafuna mchere. Imalepheretsa chakudya kuwola ndikuchipangitsa kuti chikhale chodyera kwa nthawi yayitali.

Masamba ataliatali amakhala kumalongeza ndi kusunga zakumwa, amatenga sodium wochulukirapo.

Nkhaka imodzi yazing'ono yamchere imakhala ndi sodium.

Izi zati, zosankha zochepetsedwa ndi sodium zimapezeka.

5. Msuzi wamzitini

Kulanda zamzitini kumakhala kosavuta komanso kosavuta kukonzekera, makamaka mukakhala kuti simukugwira bwino nthawi kapena simukumva bwino.

Komabe, supu zamzitini zili ndi sodium wochuluka. Msuzi wazitini komanso wamatumba komanso masheya atha kukhala ndi ndalama zofananira. Izi zikutanthauza kuti akhoza kukweza kuthamanga kwa magazi.

Chitha chimodzi cha msuzi wa phwetekere chili ndi sodium, pomwe chidebe cha msuzi wa nkhuku ndi masamba chimakhala.

Yesetsani kusankha masupu otsika kapena otsika-sodium m'malo mwake, kapena pangani msuzi wanu kunyumba kuchokera kuzipangizo zatsopano.

6. Zogulitsa phwetekere zamzitini

Msuzi wa phwetekere ambiri, msuzi wa pasitala, ndi timadziti ta phwetekere timakhala ndi sodium wochuluka. Izi zikutanthauza kuti atha kukulitsa kuthamanga kwa magazi, makamaka ngati muli ndi vuto la kuthamanga magazi.

Mmodzi (135 g) wa msuzi wa marinara ali ndi sodium. Chikho chimodzi cha msuzi wa phwetekere chili ndi.

Mutha kupeza mitundu yotsika kapena yotsika kwambiri ya sodium pazogulitsa zambiri za phwetekere.

Kuti muchepetse kuthamanga kwa magazi, sankhani njirazi kapena gwiritsani ntchito tomato, omwe ali ndi antioxidant yotchedwa lycopene. Masamba atsopano ali ndi maubwino ambiri athanzi lamtima.

7. Shuga

Shuga amatha kukulitsa kuthamanga kwa magazi m'njira zingapo.

Kafukufuku akuwonetsa kuti shuga - makamaka zakumwa zotsekemera ndi shuga - zimathandizira kunenepa kwa akulu ndi ana. Kulemera kwambiri ndi kunenepa kwambiri kwa anthu kuthamanga kwa magazi.

Kuwonjezeka kwa shuga kungathandizenso kukulitsa kuthamanga kwa magazi, malinga ndi kuwunika kwa 2014.

Kafukufuku wina wazimayi omwe ali ndi kuthamanga kwa magazi adati kuchepa kwa shuga ndi masupuni a 2.3 kumatha kubweretsa kutsika kwa 8.4 mmHg mu systolic ndikutsika kwa diastolic magazi.

AHA imalimbikitsa izi:

• Supuni 6, kapena magalamu 25, kwa akazi
• Supuni 9, kapena magalamu 36, kwa amuna

8. Zakudya zopangidwa ndimafuta osakaniza kapena okhathamira

Kuti mtima ukhale wathanzi, anthu ayenera kuchepetsa mafuta okhathamira komanso kupewa mafuta opatsirana. Izi ndi zoona makamaka kwa anthu omwe ali ndi kuthamanga kwa magazi.

Mafuta a Trans ndi mafuta opangira omwe amachulukitsa zakudya m'matumba a moyo wa alumali ndi kukhazikika.

Komabe, mafuta anu oyipa (LDL) ama cholesterol komanso amachepetsa mafuta anu (HDL), omwe angapangitse kuti mukhale ndi matenda oopsa kwambiri.

Mafuta okhuta milingo ya cholesterol ya LDL m'magazi.

Mafuta a Trans ndi ovuta makamaka pa thanzi lanu ndipo ali ndi thanzi la mtima wosakhala bwino, kuphatikiza chiopsezo chowonjezeka cha:

• matenda amtima
• sitiroko
• mtundu wa 2 shuga

Zakudya zopangidwa kale, zomwe zidakonzedweratu nthawi zambiri zimakhala ndi mafuta osunthika ndi mafuta okhathamira, kuphatikiza shuga wambiri, sodium, ndi mafuta ochepa.

Mafuta okhuta amapezeka m'zinyama, kuphatikizapo:

• mkaka wamafuta ndi zonona
• batala
• nyama yofiira
• khungu la nkhuku

AHA ikulimbikitsa kuchepetsa kudya kwa mafuta onse okhutira komanso opatsirana kuti athandize mtima kukhala wathanzi.

Njira imodzi yochepetsera mafuta omwe mumadya ndikubwezeretsa zakudya zina zanyama ndi zina zopatsa thanzi.

Zakudya zambiri zopangidwa ndi mbewu zimakhala ndi monounsaturated and polyunsaturated fatty acids. Zitsanzo za zakudya zopangidwa ndi mbewu ndi monga:

• mtedza
• mbewu
• mafuta a maolivi
• peyala

Malinga ndi ena, mkaka wamafuta onse sukukweza kuthamanga kwa magazi.

9. Mowa

Kumwa mowa wambiri kuthamanga kwa magazi.

Ngati muli ndi kuthamanga kwa magazi, dokotala wanu angakulimbikitseni kuti muchepetse mowa womwe mumamwa.

Kwa anthu omwe alibe matenda oopsa, kuchepetsa kumwa mowa kumathandiza kuchepetsa chiopsezo chokhala ndi kuthamanga kwa magazi.

Mowa amathanso kumwa mankhwala amtundu uliwonse wamagazi omwe mwina mukugwiritsa ntchito pogwira ntchito molumikizana ndi mankhwala.

Kuphatikiza apo, zakumwa zoledzeretsa zambiri zimakhala ndi shuga wambiri komanso zopatsa mphamvu. Kumwa mowa mpaka kunenepa kwambiri komanso kunenepa kwambiri, zomwe zitha kuwonjezera ngozi ya matenda oopsa.

Mukamamwa, AHA imalimbikitsa kuchepetsa kumwa kwanu zakumwa ziwiri patsiku kwa amuna ndi kumwa kamodzi patsiku kwa akazi.

Ngati kuchepetsa kumwa mowa kumakhala kovuta, lankhulani ndi dokotala wanu kuti akupatseni malangizo.

Kodi zakudya zabwino kwambiri zothamanga magazi ndi ziti?

Kutsatira kudya kwa mtima kungakuthandizeni kuchepetsa kuthamanga kwa magazi, kanthawi kochepa komanso nthawi yayitali.

Zakudya zomwe zili ndi potaziyamu zimachepetsa kuthamanga kwa magazi, chifukwa potaziyamu amachotsa zotsatira za sodium.

Zakudya zomwe zimakhala ndi nitrate magazi, nawonso, kuphatikizapo beets ndi makangaza. Zakudya izi zilinso ndi zinthu zina zathanzi, kuphatikiza ma antioxidants ndi fiber.

Werengani za zakudya zabwino kwambiri zamagetsi apa.

AHA imalimbikitsa kutsatira zakudya za DASH kuti zithandizire kuthana ndi kuthamanga kwa magazi. DASH imayimira njira zopezera zakudya zothetsera matenda oopsa.

Zakudyazi zimaphatikizapo kudya zipatso, ndiwo zamasamba, mbewu zonse, mkaka wopanda mafuta ambiri, komanso mapuloteni owonda kuti athandize kuchepetsa kuthamanga kwa magazi ndikukhala athanzi.

Mukamasankha zakudya zamzitini kapena zosinthidwa, sankhani zosankha zochepetsedwa-sodium, no-sodium, kapena trans-free.

Mfundo yofunika

Zakudya zimatha kukhudza kwambiri kuthamanga kwa magazi.

Zakudya zokhala ndi mchere wambiri, shuga, komanso mafuta okhathamira zimatha kuwonjezera kuthamanga kwa magazi ndikuwononga thanzi la mtima wanu. Popewa zakudya izi, mutha kuchepetsa kuthamanga kwa magazi.

Chakudya chodzaza ndi zipatso, ndiwo zamasamba, mbewu zonse, ndi mapuloteni owonda chingathandize kuti mtima wanu ukhale wathanzi.