Malangizo a Zakudya Zabwino: Zakudya Zoyenera Mtima

Zamkati

• Kuti mukhale ndi chakudya chopatsa thanzi komanso chiuno chochepa, onjezerani mbewu zonse, zipatso, masamba obiriwira obiriwira, mtedza, nsomba zathanzi ndi mafuta ena mudengu lanu.
• Njere zonse zathanzi: buledi ndi chimanga
• Zambiri za zipatso
• Mdima wakuda, wamasamba
• Omega 3 phindu la mtedza
• Nsomba zathanzi kudya
• Mafuta ophika athanzi
• Onaninso za

Kuti mukhale ndi chakudya chopatsa thanzi komanso chiuno chochepa, onjezerani mbewu zonse, zipatso, masamba obiriwira obiriwira, mtedza, nsomba zathanzi ndi mafuta ena mudengu lanu.

Nawa maupangiri apadera okhudzana ndi zakudya:

Njere zonse zathanzi: buledi ndi chimanga

Njere zonse zathanzi zimapereka zinthu zambiri zosungunuka, zomwe zimathandiza kuchepetsa kulemera mwa kukudzazani, ndi zinthu zina zosungunuka, zomwe zimachepetsa cholesterol cha LDL (choyipa).

Kuphatikiza apo, kafukufuku apeza kuti ma dieters akamadya nyemba zinayi kapena zisanu zaufa wathanzi tsiku lililonse, amachepetsa kuchuluka kwawo kwa C-reactive protein (CRP) ndi 38 peresenti poyerekeza ndi omwe amadya mbewu zokhazokha. Mlingo wokhazikika wa CRP ungathandizire kuuma kwa mitsempha, ndikuwonjezera chiopsezo cha matenda amtima kapena kupwetekedwa. Ofufuza akuti ma antioxidants omwe ali mumbewu zonse zathanzi angathandize kuchepetsa kuchuluka kwa mapuloteni a C-reactive (CRP) pochepetsa kuwonongeka kwa maselo, minofu, ndi ziwalo zanu.

Zambiri za zipatso

Chakudya chopatsa thanzi cha mtima chiyenera kukhala ndi maapulo, mapeyala, zipatso ndi zipatso, zomwe zimadzaza ndi fiber ndi phytochemicals, zomwe zimawonetsa lonjezo polimbana ndi matenda amtima.

Lycopene, yomwe imapezeka muzakudya zopatsa thanzi monga tomato, mavwende ndi manyumwa apinki/wofiira, amathandizira kuchepetsa chiopsezo cha matenda amtima. Chivwende chimakwezanso kuchuluka kwa arginine, amino acid yomwe imathandizira kuti mitsempha yamagazi igwire bwino ntchito.

Mdima wakuda, wamasamba

Zakudya zathanzi zamtima monga arugula ndi sipinachi zimakhala ndi folate, yomwe imathandizira kuwononga homocysteine, amino acid m'magazi omwe amawonjezera chiopsezo cha matenda amtima.

Omega 3 phindu la mtedza

Mtedza ndi gwero labwino la ulusi wosungunuka. Walnuts amadzitama ndi omega-3 fatty acids, omwe amachepetsa ma triglyceride.

Zakudya zopatsa thanzi zamtima ngati amondi, ma cashews ndi macadamias ali ndi mafuta amtundu umodzi, omwe amathandiza kutsitsa cholesterol cha LDL (choyipa) ndikukweza cholesterol ya HDL (chabwino).

Nsomba zathanzi kudya

Nsomba zathanzi pamtima zimaphatikizapo Salmon ndi nsomba zina zokhala m'madzi ozizira monga sardines, mackerel ndi herring, zomwe zili ndi omega 3 phindu. Ubwino wowonjezeranso wa zakudya zomwe zili ndi omega-3 fatty acids: atha kuthandiza kukhala ndi thanzi lamafupa pochepetsa mafupa, mafupa omwe amawononga mafupa, malinga ndi kafukufuku waku Pennsylvania State University.

Mafuta ophika athanzi

Chakudya chopatsa thanzi cha mtima chiyenera kuphatikiza mafuta a monounsaturated, ochokera kuzakudya monga maolivi, maolivi, ndi mbewu ndi mafuta amtedza, zomwe zimachepetsa chiopsezo podula mafuta m'magazi. Supuni imodzi yamafuta a azitona imapereka 8% ya RDA ya vitamini E - antioxidant yamphamvu yomwe imalepheretsa LDL cholesterol oxidation ndikukweza HDL. Kuphatikiza apo, mosiyana ndi mafuta a polyunsaturated, mtundu wa monounsaturated umakhala wosagwirizana ndi makutidwe ndi okosijeni, njira yomwe imabweretsa kuwonongeka kwa khungu ndi minofu. (Mafuta okhutitsidwa, opezeka mu nyama yofiira, batala ndi tchizi chamafuta athunthu, amapangitsa cholesterol yodzaza mtsempha wamagazi, choncho pewani kapena kuchepetsa zakudya izi.)

Onaninso za