Inde, mukudziwa kuti njira yabwino kwambiri yosungira mtima ndiyo kudya zakudya zolimbitsa thupi komanso kuchita masewera olimbitsa thupi nthawi zonse. Koma ngati mukukhala mofanana ndi anthu ambiri, ndiye kuti muli ndi zolinga zambiri, mutu wa kabichi broccoli, womwe umakhala pang'onopang'ono mu firiji, ndi phokoso la zitoliro, kupukuta pansi pa kama.
Komabe, izi zingakonzedwe. Zakudya zopatsa thanzi ngati mafuta, nsomba zamitengo ndi multivitamins zimatha kuchepetsa kuchepetsa kuperewera kwa zakudya m'thupi komanso kusakwanira zochita masewera olimbitsa thupi komanso kulimbitsa mtima wanu.
Koma simungakhoze kuyembekezera mpaka mtima wanu ukupempha thandizo. Kupewa matenda a mtima kumapambana kuposa mankhwala. Akatswiri a zamoyo amakhulupirira kuti mankhwala opatsirana amathandiza kuti matenda a mtima asamangoteteza kokha, komanso amachiritsire kale. Ngakhale kuti zakudya zowonjezera zotsatirazi zimakhala zogwira mtima komanso zopanda phindu kwa thanzi, muyenera kufunsa dokotala musanayambe kumwa mankhwala alionse.
Zamoyo zomwe zimakhala ndi thanzi labwino.
M'zaka za m'ma 70 za XX atumwi. ochita kafukufuku ochokera ku Denmark anatchula mfundo yosangalatsa: Ma Eskimos ku Greenland tsiku lililonse amadya pafupifupi magalamu 70 a mafuta ochokera ku nyama ya nsomba! Anthu a ku America omwe amamatira kudya zakudya zopangidwa ndi makilogalamu 2,000 pa tsiku amalangizidwa kuti asadye mafuta opitirira 67 gm tsiku. Komabe, 3.5% okha a Eskimos amafa ndi matenda a mtima. Masiku ano, aliyense amadziwa kuti chinsinsi cha Eskimos chiri mu mafuta a nsomba, omega-3 fatty acids. Omega-3 fatty acids, omwe ali mu mafuta a nsomba, amamenyana ndi kuthamanga kwa magazi ndi kuchepetsa mlingo ndi ntchito za triglycerides - mafuta owopsa omwe amazungulira m'magazi. Angathandizenso kuchepetsa chiopsezo cha mtima ndi 30%. Kafukufuku waposachedwapa awonetsa kuti magalamu 20 a nsomba amadya, omega-3 fatty acids, amachepetsa mwayi wakufa ndi matenda a mtima ndi 7%.
Mfundo yogwirira ntchito
Kodi mungagwiritse ntchito bwanji mafuta pogwiritsa ntchito mafuta, kuteteza matenda, chifukwa chimodzi mwa zifukwa zomwe mafuta amadya? Chinthuchi ndi chakuti omega-3 fatty acids, omwe ali mu mafuta a nsomba, amadzipangitsa thupi osati monga mafuta wamba, koma monga zinthu monga mankhwala. Mofanana ndi mahomoni, amathandiza kuthana ndi shuga m'magazi, kuthamanga kwa magazi komanso kuchepa kutupa - zonsezi zimathandiza kwambiri pa matenda a mtima. Ma gamu atatu a mafuta a nsomba amathandiza kulimbitsa mtima wanu, chifukwa amaonedwa kuti ndi matsenga omwe ndi ofunikira mtima wanu.
Mafuta a nsomba ndi othandiza komanso otetezeka . Posankha zakudya zowonjezera zakudya, yang'anani zonse zomwe zili ndi eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) - awa ndi awiri omega-3 gulu omwe amapezeka mu nsomba za mafuta.
Mlingo ulibe wosachepera 1 gramu pa tsiku. Pofuna kuthana ndi triglycerides, tengani 2-4 magalamu patsiku. Mafuta a nsomba akhoza kuchepetsa magazi mopitirira poyerekeza ndi mankhwala amasiku ano.
Zosowa zakuthupi zofunika pakuchepetsa cholesterol
Mafuta a m'magazi anu amatha kukhala ndi chiopsezo chachikulu cha matenda a atherosclerosis komanso kuwonongeka kwa minofu ya mtima. Mlingo wa kolesterolo ukhoza kuchepetsedwa ndi zakudya zoyenera, kupatulapo mafuta odyera kapena kudya zakudya zowonjezereka ndi mankhwala a fleaceau plantain m'zochita zoyenera.
Mfundo yogwirira ntchito
Psillium - zakudya zosungunuka zowonongeka kuchokera ku nthanga mbewu plantain mbewu. Mliri wa psyllium pa tsiku umachepetsa mlingo wa cholesterol ndi 7%.
Kodi ndi yothandiza ndani?
Psyllium ingathandizenso kuchepetsa mitsempha ya magazi m'thupi mwa anthu omwe amamwa mankhwala ochiritsira a mtima.
Mlingo wa magalamu 10 pa nthawi ya chakudya, chifukwa panthawiyi bile ndi yopangidwa ndi thupi lalikulu.
Stanol ndi sterol - zinthu zonse zomwe zimapezeka muzitsamba zazomera - zikukumana ndi cholesterol chokwera mosavuta komanso mosavuta.
Stanol ndi sterol monga mawonekedwe a zakudya.
Mlingo wa 1.3 gm ya sterol chomera pa tsiku, kapena 3.4 magalamu a stanol esters.
Zamoyo zowonjezera zimayenera kuchepetsa kuthamanga kwa magazi coenzyme Q10
Coenzyme Q10 (kapena yofufuzira KoQIO) imayambitsa ntchito ya selo iliyonse ya thupi. Maselo omwe amapanga ziwalo zogwira ntchito kwambiri, monga mtima, amafuna zina zambiri kuposa zomwe zimapanga ziwalo zochepa za thupi, monga misomali. Ndipo ngakhale thupi lanu limapanga nkhokwe za KoQIO, zaka ndi msinkhu wa magazi zimatulutsa nkhokwe za KoQIO, kufooketsa mtima. Koma, mutatenga KoQIO kuwonjezera, mukhoza kubwezeretsanso magetsi a mtima. Kuonjezera apo, mankhwala ochepetsa mankhwalawa amachepetsa cholesterol komanso amathandiza kupulumutsa moyo, koma amaletsa chitukuko cha ziwalo za thupi. Mwa kuphatikiza mankhwala osokoneza bongo ndi KoQIO, mudzalandira madalitso omwewo, koma opanda zotsatira.
Popeza Koo ndi yofunika kwambiri kuti mafuta adziwe, ayenera kutengedwa ndi chakudya kapena ngati gel osakaniza mafuta. Tengani izo mosiyana mu mawonekedwe a mapiritsi ovomerezeka sakuvomerezeka.
Mlingo wa 30 mpaka 300 mg pa tsiku.
Carnitine ndi amino acid yomwe imathandiza kuti mafuta akhale mphamvu, kutulutsa ma molekyulu a mafuta kuchokera ku magazi ndikuwapereka ku maselo kumene mafutawa amatenthedwa. Carnitine ndi yofunika pa ntchito ya mtima: ngakhale zambiri za minofu m'thupi lathu zimagwira ntchito poyatsa shuga, mtima umakonda kugwira ntchito pa mafuta. Ndipo ngati thupi lamtundu wa carnitine limapangidwa mokwanira, mtima wolepheretsa umathandizira kuwonjezera chakudya cha carnitine, kupatsa minofu ya mtima ndi mafuta.