Kudya Zvinovaka Muviri uye Hutano hweMwoyo
Hutano hwemwoyo—hunosanganisira hutano hwemwoyo netsinga dzeropa—hwakakosha pakuva nehupenyu hwakanaka. Zvirwere zvemwoyo (CVDs) zvakaita sechirwere chemwoyo, sitiroko, uye BP zvichiri kukonzera rufu munyika dzakawanda, kusanganisira Indonesia. Kunyange zvazvo majini, zera, uye mamwe mamiriro ehutano zvichiita basa, kudya (kudya kunovaka muviri) chimwe chezvinhu zvinodzora njodzi. Chinyorwa chino chinokurukura kuti kudya kunovaka muviri kunokanganisa sei hutano hwemwoyo, ndezvipi zvinovaka muviri zvekuteerera, uye nzira dzinoshanda dzekuzviita muhupenyu hwezuva nezuva.
Sei Kudya Kuchikanganisa Mwoyo neMitsipa yeRopa?
Mitsipa yeropa nemoyo zvinoshanda nesimba kuti zvifambise ropa rinotakura okisijeni nezvinovaka muviri mumuviri wese. Kana kudya kwakawanda mafuta e trans, shuga yakawandisa, nemunyu zvikadyiwa, muviri unogona kusangana nekuchinja kwakasiyana-siyana: kuwedzera kweropa, mazinga eLDL ("akaipa") cholesterol, kuwedzera kuzvimba, uye kudzikira kwekunzwa kwe insulin. Kusanganiswa uku kwezvinhu zvinokurumidzisa kuumbwa kwe atherosclerotic plaque—kuunganidza mafuta nenyama pamadziro emidziyo yeropa—izvo zvinoderedza kuyerera kweropa uye zvinowedzera njodzi yekurohwa nemoyo nestroke.
Kusiyana neizvi, kudya kwakaringana kwakapfuma mufaibha, mafuta ane hutano, mavhitamini, zvicherwa, uye ma antioxidants kunogona kubatsira kuderedza BP, kuvandudza mafuta (cholesterol), kugadzirisa shuga muropa, uye kuderedza kuzvimba. Nemamwe mashoko, kudya kunovaka muviri kunoshanda se "kurapa kwekudzivirira" kunoshanda kubva mukati.
Mafuta: Kwete Muvengi, Asi Anofanira Kusarudzwa
Kwemakore, mafuta aiwanzoonekwa seanonyanya kukonzera chirwere chemwoyo. Iye zvino, kunzwisisa kwacho kwakanyatsojeka: rudzi rwemafuta rwakakosha kupfuura huwandu chete.
1. Mafuta asina mafuta (akanaka)
Mafuta asina mafuta akawanda anogona kubatsira kuderedza LDL uye kutsigira hutano hwetsinga dzeropa. Zvinhu zvinosanganisira hove dzine mafuta akawanda (salmon, sardines), avocado, nzungu, mbeu, uye mafuta emuorivhi kana canola.
2. Omega-3
Omega-3 fatty acids (EPA neDHA) inozivikanwa zvikuru nekubatsira pakuchengetedza hutano hwemwoyo, zvichibatsira kuderedza triglycerides, kuderedza kuzvimba, uye kuchengetedza kurova kwemoyo kwakasimba. Kudya hove dzine mafuta kaviri pasvondo kunowanzo kurudzirwa. Kune avo vasingadyi hove kazhinji, zvinomera zvakaita sechia seeds, flaxseed, uye walnuts zvinopa ALA (chikamu chidiki chezvo chinoshandurwa kuita EPA/DHA).
3. Mafuta akaguta (muganho)
Mafuta akaguta anowanikwa akawanda munyama dzine mafuta, nyama dzenhengo, zvigadzirwa zvemukaka zvine mafuta akazara, bota, uye mukaka wekokonati. Mafuta aya anofanira kuderedzwa nekuti anogona kuwedzera LDL mune vamwe vanhu. Izvi hazvirevi kuti unofanira kuabvisa zvachose, asi zvakakosha kudzora zvikamu zvako uye kuaenzanisa nemafuta asina mafuta.
4. Mafuta eTrans (dzivisa)
Mafuta eTrans, kunyanya ayo anobva mumafuta asina hydrogen anowanikwa muzvikafu zvakagadzirwa, zvimwe zvekudya zvakakangwa, mabhisikiti, uye makeke, ane hukama hwakasimba nenjodzi yekuwedzera kwechirwere chemwoyo. Zvakanaka kuti mafuta eTrans adziviswe zvakanyanya sezvinobvira.
Makabhohaidhiretsi neFiber: Hunhu Hwakanaka Pamusoro Pehuwandu
Makabhohaidhiretsi ndiwo manyuko makuru esimba, asi rudzi rwemuviri runosarudza simba rawo pamoyo.
– Sarudza makabhohaidhiretsi akaomarara: mupunga webrown, oatmeal, chingwa chegorosi rose, mufarinya wakabikwa, mbatatisi, nebhinzi.
– Deredza makabhohaidhiretsi akacheneswa uye shuga yakawedzerwa: zvinwiwa zvine shuga, makeke, masiwiti, chingwa chichena, uye zvekudya zvine shuga yakawanda.
Fiber, kunyanya fiber inonyungudika (semuenzaniso, inobva mu oats, maapuro, maranjisi, nebhinzi), inobatsira kuderedza cholesterol yeLDL nekubatanidza bile acids muura. Fiber inononokawo kunwa shuga, ichibatsira kuchengetedza shuga yeropa yakagadzikana uye huremu—zvinhu zviviri zvakakosha pahutano hwemwoyo.
Mapuroteni: Sarudza Zvinhu Zvinobatsira Mumoyo
Mapuroteni anodiwa kugadzirisa nyama uye kuchengetedza tsandanyama. Zvisinei, mapuroteni anogona kukanganisa njodzi yemwoyo.
– Kazhinji: hove, huku isina ganda, mazai (zvine mwero), tofu, tempeh, nzungu.
– Muganho: nyama tsvuku ine mafuta akawanda nenyama dzakagadzirwa dzakadai semasoseji, nuggets, nyama yemombe yakakangwa, neham, izvo zvinowanzova nemafuta akawandisa uye sodium yakawanda.
Kudya kwezvirimwa—kwete zvemiriwo chete—kunowanzobatanidzwa nekudzikira kwenjodzi yechirwere chemwoyo nekuda kwekudya fiber yakawanda ne phytonutrients, ukuwo kuchideredza mafuta akazara.
Munyu (Sodium) uye Kumanikidzwa kweRopa
Kukwira kweropa zvakanyanya ndeimwe yenjodzi huru dzechirwere chemwoyo nestroke. Kudya sodium yakawanda kunokonzera BP yakakwira, kunyanya kuvanhu vane munyu wakawandisa.
Maitiro anoshanda:
- Deredza kudya zvinokurumidza, zvekudya zvemumagaba, uye zvekudya zvine munyu.
– Chenjererai zvinwiwa zvine sodium yakawanda (soy sauce, oyster sauce, stock powder) uye shandisai mhando dzine sodium shoma kana dziripo.
– Shandisa zvinonhuwira kuti unakirwe: gariki, ginger, turmeric, coriander, pepper, bay leaves, lime.
Kunyange hazvo sodium iri shoma, potassium yakakosha nekuti inobatsira kudzikamisa BP. Potassium inowanikwa muropa inosanganisira mabhanana, maavocado, miriwo yakasvibira, nzungu, mbatatisi, nemichero.
Zvikafu Zvidiki uye Maantioxidant: Basa Rinowanzo shomekerwa
Mavhitamini nemaminerari anotsigira mashandiro etsinga dzeropa, metabolism yemafuta, uye mashandiro ekudzivirira muviri.
– Magnesium: inobatsira kuzorodza mitsipa yeropa uye mashandiro emoyo, inowanikwa munzungu, mhodzi, miriwo yakasvibira.
– Folate, B6, B12: ine basa guru mukuchinja kwehomocysteine mumuviri (huwandu hwakawanda hunogona kunge huchibatanidzwa nenjodzi yemwoyo), inowanikwa mumiriwo yakasvibira, nzungu, mazai, uye zvigadzirwa zvemhuka.
– Polyphenols uye antioxidants: kubva kumabheri, tii, cocoa yakachena, uye miriwo yakasiyana-siyana ine mavara. Zvinhu izvi zvinobatsira kuderedza kushushikana kwe oxidative uye kuzvimba.
Zvakakosha kuziva kuti mishonga yekuwedzera haiwanzopa mabhenefiti akafanana neekudya zvakakwana. Isa zvinhu zvinovaka muviri pakutanga kunze kwekunge zvataurwa nachiremba.
Kudya Kwakaratidzwa Kunotsigira Mwoyo
Kudya kwakasiyana-siyana kune humbowo hwakasimba hwehutano hwemwoyo:
1. Kudya kweMediterranean
Kudya kwakapfuma mumiriwo, michero, nzungu, mhodzi, hove, mafuta emuorivhi, uye kudya nyama tsvuku zvishoma kunobatanidzwa nekudzikira kwenjodzi yechirwere chemwoyo nekufa nguva isati yakwana.
2. Kudya kweDASH (Nzira dzeKudya Dzekumisa Kukwira Kweropa)
Tarisa pakuderedza sodium mumuviri uye kuwedzera kudya kwako michero, miriwo, zviyo zvese, uye zvigadzirwa zvemukaka zvisina mafuta akawanda. Izvi zvinobudirira mukuderedza BP.
3. "Chirongwa chekudya chakakwana munharaunda"
Nheyo idzi dzinogona kugadziriswa kuti dzienderane nechikafu cheIndonesia: idya miriwo yakajeka, stir-fries ine mafuta mashoma, hove yakakangwa, tofu netempeh, michero mitsva, uye kuderedza chikafu chakakangwa nezvinwiwa zvinotapira.
Maitiro Anoshanda: Matanho Madiki Anogara Aripo
Kuvandudza hutano hwemwoyo hakufanirwe kunge kwakanyanya. Dzimwe tsika dzinoshanda dzinosanganisira:
– Zadza ndiro yako uchishandisa nzira iri nyore: hafu yendiro yemuriwo, kota yeprotein, kota yemakabhohaidhiretsi akaomarara.
– Chinja nzira dzekubika: kubika, kubika nemhepo, kubika nemhepo, kubika nemhepo, kana kubika nemhepo panzvimbo pekukangwa.
– Deredza zvinwiwa zvine shuga: sarudza mvura, mvura yakasanganiswa, kana tii isina shuga.
– Zvekudya zvemazuva ano: michero, yogati isina shuga yakawanda, nzungu dzakakangwa dzisina munyu wakawandisa.
– Verenga zvinyorwa zvekudya: tsvaga shuga, sodium, uye mafuta e trans.
– Kufamba-famba nguva dzose: kudya kwakanakisisa kunobatsira zvikuru kana uchirovedza muviri, kurara zvakakwana, uye kudzora kushushikana.
Penutup
Kudya zvinovaka muviri uye hutano hwemwoyo zvakabatana zvikuru. Nekusarudza mafuta akakodzera, kuwedzera faibha, kudzora munyu neshuga, uye kuwedzera kudya zvekudya zvakakwana zvakaita semiriwo, michero, hove, nzungu, uye zviyo zvakakwana, njodzi yechirwere chemwoyo inogona kuderedzwa zvakanyanya. Chinhu chikuru ndechekugara kwenguva refu: shanduko diki, dzinogara dzichishanda dzinobatsira kupfuura shanduko huru, dzakaoma kuchengetedza. Nekudya zvine hutano, hatingogari moyo yedu yakasimba chete asiwo tinotsigira simba redu, kugwinya, uye hupenyu hwedu hwenguva refu.
