Mapuloteni Abwino Kwambiri Amtima Wanu

Zamkati

• Kutola Mapuloteni Anu
• Nsomba
• Mtedza ndi nyemba
• Nkhuku
• Mkaka Wochepa
• Mapuloteni Angati?
• Kodi mapuloteni ambiri ndi owopsa?

Kodi mapuloteni amatha kukhala athanzi pamtima? Akatswiri amati inde. Koma zikafika posankha mapuloteni abwino kwambiri pazakudya zanu, zimakhala zopanda tsankho. Ndikofunikanso kudya kuchuluka koyenera kwamitundu yosiyanasiyana ya mapuloteni. Mwachitsanzo, American Heart Association inanena kuti anthu ambiri ku America amalandira mapuloteni ambiri kuposa omwe amafunikira kuchokera ku nyama yokhala ndi mafuta ambiri.

Kudya mafuta okhutira kwambiri kumatha kukweza mafuta otsika kwambiri a lipoprotein (LDL), omwe angayambitse matenda amtima. Zakudya zopangidwazo zalumikizidwa ndi matenda amtima, makamaka chifukwa chokhala ndi sodium wochulukirapo, malinga ndi Harvard School of Public Health.

Kutola Mapuloteni Anu

Kafukufuku wochuluka akusonyeza kuti m'malo mwa nyama zonenepa kwambiri ndi zomanga thupi zomanga thupi monga nsomba, nyemba, nkhuku, mtedza, ndi mkaka wopanda mafuta zingathandize kupewa matenda amtima. Zakudya zamtunduwu zamtunduwu zimatha kuthandiza kuchepetsa cholesterol ndi kuthamanga kwa magazi ndikuthandizani kuti mukhale ndi thanzi labwino. Mukasankha mapuloteniwa m'malo mwamafuta anyama ambiri, mutha kuchepetsa chiopsezo cha matenda amtima ndi stroke, a Cleveland Clinic akuti.

Kafukufuku waposachedwa munyuzipepalayi adapeza kuti kudya nyama yofiira kwambiri kumawonjezera chiopsezo chanu chamatenda amtima. Mutha kuchepetsa ngoziyo posunthira kuzinthu zina zama protein. Kudya nsomba zambiri ndi mtedza kumalumikizidwa ndi chiopsezo chochepa kwambiri. Kutumizira kamodzi patsiku la mtedza kumalumikizidwa ndi chiwopsezo chochepa cha 30% chodwala matenda amtima kuposa chomwe chimagwiritsidwa ntchito patsiku la nyama yofiira. Nsomba imodzi tsiku lililonse inali ndi chiopsezo chochepa cha 24%, pomwe nkhuku ndi mkaka wamafuta ochepa zimathandizidwanso, 19% ndi 13%, motsatana.

Koma ndi mitundu iti yamapuloteni athanzi lamtima omwe muyenera kudya ndipo mukufuna zochuluka motani?

Nsomba

Nsomba ndi imodzi mwa mapuloteni apamwamba omwe amathandiza kupewa matenda a mtima. Muyenera kudya kamodzi kapena katatu patsiku kapena nsomba imodzi ndi imodzi sabata iliyonse. Mitundu ina yabwino kwambiri ya nsomba zomwe zingachepetse chiopsezo cha matenda amtima ndi monga:

Tuna

Kuphatikiza pa mapuloteni owonda omwe mumapeza kuchokera ku tuna omwe ndi amtchire, atsopano, kapena zamzitini m'madzi, mulandiranso phindu la omega-3 fatty acids. Omega-3 fatty acids awonetsedwa kuti amachepetsa chiopsezo cha mavuto angapo amtima. Tuna mulinso mavitamini B-12 ndi D, niacin, ndi selenium. Tini kapena zitini za albacore tuna ndizokwera pang'ono mu mercury, chifukwa chake yesani "chunk light" tuna m'malo mwake.

Salimoni

Kaya nsomba yomwe mumadya ndi yakutchire, yatsopano, kapena pinki yamzitini, ndichisankho chanzeru pamtima panu. Monga tuna, nsomba imakhala ndi omega-3s, komanso phosphorous, potaziyamu, selenium, ndi mavitamini B-6, B-12, ndi D. Salimoni wamtchire amakhala ndi michere yambiri komanso omega-3 fatty acids, zomwe zimapangitsa kuti chisankho chabwino nsomba anakulira nsomba. Pofuna kukonzekera bwino, yesani kuphika nsomba kwa mphindi 10 pa inchi iliyonse yamakulidwe.

Harvard School of Public Health idanenanso kuti ngakhale nyumba yolowera pakhomo yolimba ya 6-ounce imapereka magalamu 40 a mapuloteni athunthu, imaperekanso mafuta pafupifupi 38 magalamu - 14 mwa iwo okhuta. Salmon yofanana imapatsa 34 magalamu a protein komanso 18 gramu yamafuta okha - 4 okhawo amadzaza.

Mtedza ndi nyemba

Malinga ndi kafukufuku wina, mtedza ndi imodzi mwazisankho zabwino kwambiri zomwe mungapangire mtima wanu. Mungasankhe monga walnuts, ma almond, ma cashews, pecans, ndi mtedza.

Nyemba monga nyemba, nandolo, ndi mphodza ndi njira ina yabwino kwambiri. Alibe cholesterol komanso mafuta ocheperako kuposa nyama. Harvard School of Public Health imati chikho cha mphodza zophika chimapereka magalamu 18 a mapuloteni, komanso ochepera gramu imodzi yamafuta.

Kuphatikiza pa mtedza ndi nyemba, chiponde chachilengedwe ndi mabotolo ena a mtedza ndizosankha zathanzi. Idyani pakati pa supuni 2 mpaka 4 zachilengedwe, batala wopanda mchere pa sabata.

Nkhuku

Chipatala cha Mayo chimatchula za nkhuku, monga nkhuku kapena nkhukundembo, monga chopangira mafuta ochepa kwambiri. Nkhuku ikangotumikiridwa kamodzi imalumikizidwa ndi chiopsezo chochepa cha matenda amtima kuposa nyama yofiira patsiku.

Samalani posankha zosankha zomwe zilidi mafuta ochepa. Mwachitsanzo, sankhani mawere a nkhuku opanda khungu m'malo mwa nkhuku yokazinga. Chepetsani mafuta aliwonse owoneka ndikuchotsa khungu mukakonza mbale za nkhuku.

Mkaka Wochepa

Malingaliro akusankha mitundu yamafuta otsika pazinthu zamafuta otsatirawa:

• mkaka
• tchizi
• yogati
• kirimu wowawasa

Ngakhale mazira siopangidwa ndi mkaka, CDC imalimbikitsanso kugwiritsa ntchito azungu azungu kapena zopaka mafuta oyera, m'malo mwa mazira athunthu okhala ndi yolks. Ena, komabe, akuwonetsa kuti 70 peresenti ya anthu alibe kusintha kwakanthawi kwama cholesterol ndi kumwa dzira kwathunthu. Kafukufuku yemweyo akuwonetsanso kuti 30 peresenti ya omwe amadya mazira amawerengedwa kuti ndi "hyper-responders" ndipo amatha kuwona kuchuluka kwa mtundu wina wa LDL, wotchedwa pattern A, koma womwe umalimbikitsa matenda amtima pang'ono kuposa mtundu wa B LDL.

Mapuloteni Angati?

Kodi mungadziwe bwanji kuchuluka kwa mapuloteni athanzi amtima omwe angadye? Pafupifupi 10 mpaka 30 peresenti ya zopatsa mphamvu zanu tsiku lililonse ziyenera kuchokera ku mapuloteni. Chakudya chovomerezeka cha magalamu a mapuloteni omwe amafunikira tsiku lililonse ndi awa:

• akazi (azaka 19 mpaka 70+): magalamu 46
• amuna (zaka 19 mpaka 70+): 56 magalamu

Mwachitsanzo, chikho cha mkaka chili ndi magalamu 8 a mapuloteni; Mafuta 6 a saumoni ali ndi magalamu 34 a mapuloteni; ndipo chikho cha nyemba zouma chili ndi magalamu 16. Izi ndizokhudza kuchuluka kwa mapuloteni omwe mwamuna wamkulu angafunike tsiku lonse. Ganizirani zosowa zanu zamapuloteni malinga ndi dongosolo lakudya bwino. Potero, mudzakhala mukuziyika nokha panjira yathanzi labwino la mtima.

Kodi mapuloteni ambiri ndi owopsa?