Zakudya zopanda thanzi komanso moyo wokhala paokha ndi chimodzi mwa zifukwa zazikulu za matenda a mtima. Ngakhale mutakhala zaka makumi awiri, musachedwe kuyamba kuthandiza mtima wanu. Poyambira - zifukwa zingapo zoyenera pa gulu la zakudya zabwino.
1. Kuthetsa mafuta oopsa ndi kolesterolini
Cholesterol chokwanira chimapangitsa kuti pakhoma la mitsempha ikhalepo, ndipo, motero, zimayambitsa maonekedwe a satanaclerosis. Komanso chiopsezo cha matenda opatsirana pogonana ndi kuwonjezeka kwa sitiroko. Akatswiri pa matenda a moyo amakhulupirira kuti njira yabwino yothetsera kudya kwa mafuta odzaza ndi opatsirana ndiyo kuchepetsa kumwa mafuta olimba, monga mafuta ndi margarine. Ndikofunika kupewa nyama yambiri, monga nkhumba ndi mwanawankhosa. Kukana kumeneku kungakhalenso ndi phindu pamaganizo a mtima. M'malo mwake, ndi bwino kusinthana ndi nkhuku ndi nkhuku.
Zakudya zabwino zimaphatikizapo zakudya zopanda mafuta - monga mbatata zophika ndi saladi wobiriwira kapena yogurt. Zipatso, monga mphesa zamtengo wapatali ndi lalanje, ziyeneranso kukhala mbali yamuyaya.
Ngati nthawi zambiri mumagula zida ndi zipsu, nthawi zonse fufuzani malemba awo - zambiri mwazinthuzi, ngakhale zomwe zimatchulidwa kuti "mafuta ochepa," zingakhale ndi mafuta. Mawu akuti "gawo la hydrogenation" ayenera kukhala osamala. Ndi bwino kuti musagule zinthu zoterezi.
Si mafuta onse omwe amachititsa kuti thupi lisamavutike kwambiri! Mafuta a monounsaturated, omwe ali mu mafuta a azitona ndi a rapese, ndi mafuta a polyunsaturated - mu mtedza ndi mbewu ziyenera kukhala pa menyu. M'zaka zaposachedwapa, kafukufuku wambiri asonyeza kuti mafuta osatulutsidwa amathandiza kuchepetsa kolesteroloni ndi triglycerides m'magazi.
Mafuta ati omwe mungasankhe:
• Mafuta a azitona
• mafuta odzola
• Margarine, cholesterol chochepa
Ndi mafuta ati omwe amapewa?
• Buluu
• Salo
• Mafuta onse a hydrogenated
• batala ya kakao
2. Sankhani mapuloteni a sotschikov ndi mafuta ochepa
Nyama zowirira, nkhuku ndi nsomba, mkaka wa mafuta ochepa komanso mazira azungu ndiwo ena omwe amapanga mapuloteni. Pazinthu zonse zopangira zakudya, payenera kuperekedwa chisamaliro chapadera kuti nsomba zikhale. Sikuti ndi kasupe wabwino kokha, koma nsomba zili ndi omega-3 fatty acids, zomwe zimachepetsa triglycerides m'magazi. Mafuta ena olemera a mafuta abwino ndi mafuta a mafuta, amondi, soya, mafuta a maolivi.
Nyemba - nyemba, mphodza, nandolo zimakhalanso ndi mapuloteni ochuluka kwambiri omwe ali ndi mafuta ochepa komanso mafuta a kolesterol. Izi zimawapangitsa kukhala malo abwino m'malo mwa zida zanyama.
Ndi mapuloteni ati omwe mungasankhe:
• Mkaka wotsika kwambiri
• Mazira azungu
• Nsomba zamtsinje ndi nyanja
• Nkhuku popanda khungu
• Mphungu
• Zakudya za soya ndi soya
• Kudya nyama
Kodi ndi mapuloteni otani omwe ayenera kupeŵa:
• Mkaka wonse ndi zina za mkaka
• Zogulitsa
• Mazira a mazira
• Zakudya zopatsa mafuta
• Bacon, sausages, hamburgers
• Zakudya zokazinga
3. Idyani masamba ndi zipatso zambiri
Zamasamba ndi zipatso ndi gwero losavomerezeka la mavitamini ndi mchere. Kuwonjezera pamenepo, iwo ali otsika kwambiri ndipo amakhala ndi zakudya zambiri. Zili ndi nthenda yambiri ya antioxidants - zomwe zimateteza matenda a mtima.
Ndi masamba ati ndi zipatso zomwe mungasankhe:
• Mamasamba ndi zipatso zowonongeka
• Zomera zam'chitini popanda kapena mchere wambiri
• Zipatso zam'madzi kapena timadziti
Kodi ndi zipatso ndi ndiwo zamasamba zotani zomwe muyenera kuzipewa:
• Nkodzo
• Zomera zokazinga kapena masamba okazinga
• Zipatso zamaluwa
• Zipatso zowonjezera zomwe zili ndi shuga zowonjezera
4. Zothandiza tirigu mbewu
Ndizomwe zimayambitsa mapuloteni ndi zakudya zina zomwe zimathandiza kwambiri pakuletsa kuthamanga kwa magazi ndi matenda a mtima. Nutritionist imalimbikitsanso kugwiritsira ntchito zida zazing'ono zobiriwira zomwe zili ndi chakudya chokwanira komanso omega-3 fatty acids.
Ndi mtundu wanji wa tirigu wosankha:
• Chakudya choyenera
• Zakudya zapamwamba zowonjezera
• Mpunga wakuda, balere
Ndi mtundu wanji wa zokolola za tirigu zomwe tiyenera kuzipewa:
• Mkate woyera ndi ufa
• Donuts
• Amayi
• Ma cookies
• Zakudya
• Popcorn
5. Pewani kumwa mchere
Kugwiritsa ntchito mchere wambiri kungakhudzire kwambiri kuthamanga kwa magazi - chiwerengero choopsa cha nambala 1 ya matenda a mtima. Potero, kuchepetsa kudya zakudya zamchere - ndizo chakudya cha thanzi. Akatswiri amalimbikitsa kuchepetsa mlingo wa mchere kwa 2 g (supuni 1) pa tsiku (mwachidziwitso, kuphatikizapo mchere wophatikizidwa mu mankhwala)
Ndi zakudya ziti zomwe zili ndi mchere wochepa zomwe zimasankha:
• Zitsamba ndi nyengo za masamba
• Zotsatira monga saliti ya potaziyamu
• Zakudya zam'chitini kapena zakudya zokonzeka ndi mankhwala ochepa a sodium
Ndi zakudya ziti zomwe ziyenera kupeŵedwa chifukwa cha mchere wamtunda mwa iwo:
• Mchere weniweni
• Zakudya zam'chitini
• Msuzi wa ketchup ndi tomato
• Msuzi wa msuzi
6. Musadye mopitirira muyeso!
Sikofunika kokha chakudya chomwe mumadya, komanso momwe mumadyera. Kudya mopitirira malire kudzatengera kuwonjezeka kwa zakudya zamakono, mafuta a mafuta a m'thupi komanso mafuta. Choncho, muyenera kuyesetsa kuti musadye mopitirira muyeso, ndikuwonetseratu kuti mumadya chakudya chotani pafupipafupi. Kuwona kuchuluka kwa magawo ndi luso lomwe limapezedwa pang'onopang'ono ndipo limasintha kwa zaka zambiri.
7. Kulimbana ndi mayesero!
Nthaŵi zina zosangalatsa zosasangalatsa monga waffles kapena chips amaloledwa, koma musapitirire! Choyamba, kudya kwa mtima kumafuna kuti mukhale wathanzi nthawi zambiri. Kusamala mu zakudya ndi moyo wabwino kumabweretsa chisangalalo ndi ubwino wa thanzi.