Sainzi Yezvekudya Uye Kuderedza Njodzi Yekurohwa Nechirwere
Sitiroko ichiri chikonzero chikuru cherufu nekuremara munyika dzakawanda, kusanganisira Indonesia. Chirwere ichi chinoitika kana kuyerera kweropa kuenda kuuropi kukakanganiswa, kungave nekuda kwekuvharika (ischemic stroke) kana kuputika kwetsinga yeropa (hemorrhagic stroke). Kunyange zvazvo zera uye majini zvichitamba basa, mashoko akanaka ndeekuti zvinhu zvakawanda zvinogona kuchinja njodzi yestroke - uye apa ndipo panodya chikafu. Kudya kunokanganisa BP, cholesterol, shuga yeropa, huremu hwemuviri, uye kuzvimba kwemuviri - zvese izvi zviri nzira dzehupenyu dzakabatana zvakananga nenjodzi yestroke.
Kunzwisisa zvinhu zvinokonzera njodzi yestroke kubva pakuona kwekudya
Kubva pamaonero ezvekudya, zvinhu zvinokonzera stroke zvinogona kukamurwa kuita zvikamu zvakakura: BP, dyslipidemia (kusagadzikana kwecholesterol), chirwere cheshuga kana insulin resistance, kufuta (kunyanya kufuta mudumbu), uye kudya kune munyu wakawanda, shuga, uye mafuta akaguta/trans. Kusvuta, kusaita maekisesaizi, uye kunwa doro zvakanyanya kunowedzera matambudziko aya, asi kudya kazhinji ndiko kunokonzera zvinhu zvakawanda panguva imwe chete.
Kukwira kweropa zvakanyanya ndicho chinhu chinonyanya kukonzera sitiroko. Kudya sodium yakawanda—kazhinji kubva mumunyu wetafura, chikafu chakagadziriswa, manoodles ekukurumidza, macrackers ane munyu, hove dzakarungwa, uye zvinonhuhwirira—kunokurudzira kuchengetedza mvura mumuviri uye kunowedzera BP. Kusiyana neizvi, kudya potassium, magnesium, uye calcium zvisina kukwana kubva muzvikafu zvitsva kunogonawo kuwedzera kudzora BP. Izvi zvinoreva kuti kudzivirira sitiroko hakusi kungo "deredza zvakaipa," asiwo "zvakakwana zvezvakanaka."
Kudya kwakaratidzwa kuti kunobatsira: DASH neMediterranean
Maitiro maviri anonyanya kukurudzirwa ekudya ekuderedza BP uye njodzi yezvirwere zvemwoyo—kusanganisira sitiroko—ndiwo DASH (Dietary Approaches to Stop Hypertension) uye kudya kweMediterranean. Ose anonyanya kusimbisa miriwo, michero, nzungu, zviyo zvese, hove, uye mafuta ane hutano (akadai semafuta emuorivhi mukudya kweMediterranean). Anoganhurirawo chikafu chakagadziriswa zvakanyanya, nyama dzakagadzirwa, zvinwiwa zvine shuga, uye mafuta etrans.
Nenzira yemakemikari, kudya uku kunoshanda nenzira dzakasiyana-siyana: kuwedzera kudya fiber, izvo zvinobatsira kudzora huremu neshuga yeropa, kuwedzera ma antioxidants nemakemikari anodzivirira kuzvimba anobva muzvikafu zvemiti, kuvandudza mafuta kuburikidza nemafuta asina kuguta, uye kuderedza BP kuburikidza ne sodium-potassium balance. Nemamwe mashoko, kudya kunovaka muviri kunokanganisa njodzi yestroke zvachose, kwete kuburikidza nechinhu chimwe chete chinovaka muviri.
Munyu, sodium, uye nzira dzinoshanda dzekuderedza izvi
Mukudya kwakawanda kwemazuva ano, munyu "wakavigwa" kwete chete mune zvatinosasa mundiro dzedu, asiwo mune zvekudya zvakaputirwa. Masoseji, nuggets, zvekudya zvakabikwa mumagaba, masosi akabikwa mumabhodhoro, zvinonhuhwirira ipapo ipapo, uye kunyange zvekudya zvinonaka zvinowanzova nehuwandu hwakawanda hwesodium. Nzira dzinoshanda dzinogona kushandiswa dzinosanganisira:
1. Deredza kudya zvekudya zvakagadzirwa zvakanyanya uye bika zvakawanda kumba.
2. Shandisa zvinonhuhwirira zvechisikigo zvakaita segariki, shallots, ginger, turmeric, lemongrass, lime, bay leaves, uye herbs kuti uwedzere kunaka pasina kushandisa munyu.
3. Teererai zvinyorwa: sarudzai zvigadzirwa zvine sodium shoma kana muchifanira kutenga zvekudya zvakaputirwa.
4. Yanisa potassium kubva mumabhanana, maavocado, sipinachi, nzungu, madomasi, uye tubers—hongu, tichifunga nezvemamwe matambudziko akadai sechirwere cheitsvo.
Kuderedza sodium kunogona kukanganisa BP nekukurumidza, uye kudzorwa kuri nani kweBP kunoreva kuderedza njodzi yekurohwa nesitiroko.
Mafuta: siyanisa pakati pemafuta akazara, trans, uye asina mafuta
Mafuta anowanzo nzwisiswa seasina kunaka zvachose. Mukudya, rudzi rwemafuta ndirwo runonyanya kukosha. Mafuta eTrans (anowanzo kuwanikwa muzvikafu zvakakangwa, mamwe majarini, kana zvigadzirwa zvekubika zvekudya) uye mafuta akawandisa (anowanikwa munyama dzine mafuta, ganda rehuku, bota, mukaka wose, nezvimwe zvekudya zvinokurumidza) anogona kuwedzera cholesterol yeLDL ("yakaipa") uye kuwedzera kuzvimba.
Kusiyana neizvi, mafuta asina kuguta—akadai seaya anobva muhove dzine mafuta (sardines, salmon), nzungu, mbeu, avocados, nemamwe mafuta emuriwo—anowanzo tsigira hutano hwetsinga dzeropa. Omega-3s muhove dzinewo simba rekudzivirira kuzvimba uye dzinogona kubatsira kuchengetedza kusimba kwetsinga dzeropa. Kuchinja nzira dzekubika kuenda pakudziya, kufashaira, kugocha zvishoma, kana kugocha, uye kusarudza mapuroteni asina mafuta akawanda kunogona kuva matanho ari nyore asi ane chinangwa.
Faibha, shuga yeropa, uye basa remakabhohaidhiretsi emhando yepamusoro
Kuwanda kweshuga muropa nguva dzose uye kuramba insulin mumuviri zvakabatana zvakanyanya nekukuvara kwetsinga dzeropa uye njodzi yakakura yekurohwa nestroke. Apa ndipo panoshanda fiber. Fiber inononoka kunwa shuga, inokurudzira kuguta, inotsigira microbiota yemudumbu, uye inogona kuderedza cholesterol yeLDL. Manyuko akanaka e fiber anosanganisira miriwo, michero yese (kwete muto), nzungu, uye zviyo zvese zvakaita seoatmeal nemupunga webrown.
Makabhohaidhiretsi emhando yepamusoro zvinorevawo kuderedza zvinwiwa zvine shuga, tii/kofi ine shuga yakawandisa, tii yebubble, uye zvekudya zvine shuga yakawanda. Kuwedzera kudya shuga nyore hakungokonzere kukwira kweshuga muropa chete asiwo kunotungamira mukuwedzera uremu uye mazinga e triglyceride - zvinhu zviviri zvine chekuita nenjodzi yekurohwa nestroke.
Mapuroteni uye nzira yekusarudza
Mapuroteni anodiwa kuchengetedza tsandanyama, kugadzirwa kwemuviri, uye hutano hwese, asi zvinobva mairi zvinofanira kusarudzwa nekuchenjera. Hove, tofu, tempeh, nzungu, nehuku isina ganda zvinowanzoonekwa sezviri nani pane nyama tsvuku yakawanda nenyama dzakagadzirwa (ham, bacon, soseji). Nyama dzakagadzirwa dzine chekuita nekudya sodium yakawanda uye zvimwe zvinhu zvinogona kuwedzera njodzi yezvirwere zvemwoyo.
Kune vazhinji vekuIndonesia, tempeh netofu zvinonaka munharaunda: hazvidhuri, zviri nyore kugadzira, uye zvakapfuma mumapuroteni. Kubika, kugocha, kana kuzvibika musobho kunogona kuva neutano hwakanaka pane kugocha mumafuta akawanda.
Kurema kwemuviri, kutenderera kwechiuno, uye simba rezuva nezuva
Kurema kwakanyanya, kunyanya mafuta emukati medumbu, kunowedzera njodzi yeBP, chirwere cheshuga cherudzi rwechipiri, uye dyslipidemia. Mukati mehurongwa hwesainzi yezvekudya, kuderedza njodzi yestroke kwakabatana zvakanyanya nekuenzana kwesimba: kudya macalorie akakodzera, huwandu hwakarongwa hwezvikamu, uye mhando yakanaka yechikafu.
Nzira dzinowanzo shanda dzinosanganisira: kudzora chikamu chemupunga kana makabhohaidhiretsi, kuwedzera miriwo se "huwandu" hwechikafu, kusarudza zvekudya zvine mapuroteni akawanda/fiber (semuenzaniso nzungu dzakagochwa dzisina munyu wakawandisa kana michero), uye kuderedza chikafu/zvinwiwa zvine macalorie akawanda "zvisinganaki" sezvinwiwa zvinotapira nezvikafu zvakakangwa.
Micronutrients uye antioxidants: kwete zvekudya zvinovaka muviri chete
Mavhitamini nemaminerari zvakakosha pakushanda kwetsinga dzeropa, kugadzirwa kwemuviri, uye tsinga. Zvisinei, nzira yakanakisisa inowanzo kuve kuburikidza nezvikafu zvakakwana. Michero nemiriwo ine mavara akasiyana-siyana—girini yakasviba, orenji, tsvuku, uye pepuru—zvakapfuma muma antioxidants nema phytochemicals anotsigira hutano hwe endothelial (tsinga dzeropa). Zviyo nenzungu zvakakwana zvinopawo magnesium, iyo inobatanidzwa nekudzora BP.
Mishonga yekuwedzera inogona kudiwa mune mamwe mamiriro ezvinhu, asi haigone "kutsiva" kudya kusina kunaka. Chinhu chikuru chekudzivirira sitiroko chinoramba chiri kudya zvine mwero uye mararamiro anoshanda.
Ronga ndiro ine hutano kuderedza njodzi yekurohwa nestroke
Nzira inoshanda iri nyore kurangarira ndeyekuumbwa kweplate:
– ½ ndiro: miriwo nemichero (miriwo yakawanda)
– ¼ ndiro: mapuroteni ane hutano (hove, tofu, tempeh, huku isina ganda)
– ¼ ndiro: makabhohaidhiretsi emhando yepamusoro (mupunga webrown, oatmeal, chibage, mbatatisi)
Wedzera mvura sechinwiwa chako chikuru, uye deredza chikafu chine munyu wakawanda, shuga, uye mafuta akaguta/trans. Kana uchida zvekudya zvemasikati, sarudza michero, yogati ine shuga shoma, kana nzungu zvine mwero.
Penutup
Sainzi yezvekudya inoratidza kuti kudzivirira sitiroko hakusi kungodzivisa chikafu chimwe chete "chine njodzi", asi pane kugadzira kudya kwakasimba kunotsigira BP yakajairika, mafuta akanaka, shuga yeropa yakagadzikana, uye huremu hwakanaka. Kuderedza sodium, kusarudza mafuta ane hutano, kuwedzera fiber, uye kuisa pamberi chikafu chose matanho akakosha anogona kutorwa nemunhu wese. Shanduko diki—sekuderedza chikafu chakagadziriswa, kuwedzera miriwo, uye kuchinja nzira dzekubika—kana zvikaitwa nguva dzose zvinogona kuva nemhedzisiro yakakura pahutano hwemitsipa yeropa uye kuderedza njodzi yesitiroko muhupenyu hwese.
