Mukufuna kuthandiza okondedwa anu omwe ali ndi matenda a mtima? - Zakudya Zopatsa Thanzi la Mtima

Tikadziwa kuti wachibale kapena wokondedwa wathu ali ndi matenda a mtima, timamva chisoni kwambiri komanso nkhawa. Funso lakuti, "Kodi tingatani kuti tiwasamalire bwino?" ndi funso lomwe limabwera m'maganizo mwa aliyense. Monga mankhwala, chakudya chomwe timawapatsa chimakhudza kwambiri thanzi lawo. Ndipotu, chakudya chopatsa thanzi chokonzedwa mwachikondi ndi mphatso yabwino kwambiri yomwe mungapatse munthu amene ali ndi matenda a mtima.

N’chifukwa chiyani chakudya ndi zakumwa n’zofunika kwambiri?

Mwachidule, zakudya zabwino sizingathandize kokha kulamulira matenda a mtima, komanso nthawi zina zimathandizanso kusintha zina mwa kuwonongeka komwe kumayambitsa. Taganizirani izi, matenda ambiri a mtima amayamba chifukwa cha mafuta omwe amasungidwa m'mitsempha yomwe imanyamula magazi kupita kumtima mwathu. Zili ngati dothi lomwe limasonkhana mu chitoliro cha madzi. Zakudya zabwino zimatha kuchepetsa liwiro lomwe mitsempha iyi imachepa, ndipo nthawi zina zimatha kusintha kuti ikhale yabwino.

Izi makamaka zimachita zinthu zingapo:

• Amachepetsa cholesterol yoyipa: Amathandiza kuchepetsa kuchuluka kwa cholesterol ya LDL, yomwe ndi yovulaza thupi.
• Amalamulira kuthamanga kwa magazi: Kuthamanga kwa magazi ndi mdani wamkulu wa mtima. Amatha kulamulidwa ndi chakudya chabwino.
• Kuwongolera kuchuluka kwa shuga m'magazi: Matenda a shuga ndi chinthu chachikulu chomwe chimayambitsa matenda a mtima.
• Lamulirani kulemera kwa thupi lanu: Kusunga kulemera kwabwino ndi mpumulo waukulu kwa mtima.

Kunena kuti 'Tiyeni tidye izi' n'kofunika kwambiri kuposa kunena kuti 'Musadye'

Kawirikawiri, timauza munthu amene ali ndi matenda a mtima kuti, "Musadye mafuta," "Musadye mchere," "Musadye maswiti," ndi zina zotero. Izi zingayambitse nkhawa kwambiri m'maganizo. Angaganize kuti, "Pakali pano ndilibe chakudya."

Chabwino, tsopano tiyeni tikambirane za malangizo 10 omwe angakuthandizeni kukonzekera chakudya chopatsa thanzi komanso chokoma kwa munthu amene ali ndi matenda a mtima.

1. Idyani ndiwo zamasamba, zipatso, tirigu wonse, ndi mtedza wambiri.

Zakudya zochokera ku zomera ndi chakudya chapamwamba chomwe chili ndi ulusi, mavitamini, ndi michere. Phatikizani ndiwo zamasamba ndi zipatso zokongola muzakudya zanu. Mwachitsanzo, mukamaphika sambol, sankhani china chake monga gotukola kapena mukunuwenna. Wiritsani ndiwo zamasamba monga nyemba, kaloti, ndi dzungu. Koma mukamaphika izi, pewani kuwonjezera mafuta ambiri, tchizi, kapena mkaka wokhuthala wa kokonati . Onjezani zinthu monga mpunga wa chimanga, oats, nandolo, nyemba zobiriwira muzakudya zanu.

2. Tiyeni tiphunzire bwino za mafuta (mafuta)?

Tikanena kuti "mafuta", si onse omwe ali oipa mofanana. Tiyenera kusankha mafuta abwino.

• Musamadye mafuta opitirira 35%: Chepetsani kudya mafuta tsiku lililonse osapitirira gawo limodzi mwa magawo atatu a mafuta onse.
• Chepetsani Mafuta Okhuta: Izi zimapezeka kwambiri mu nyama. Mwachitsanzo , mu batala, ghee, tchizi, nyama zonenepa (ng'ombe, nkhumba), ndi mkaka wonse .
• Pewani mafuta osinthika momwe mungathere: Awa ndi amodzi mwa adani akuluakulu a mtima. Awa ndi mtundu wa mafuta opangidwa mwaluso. Amapezeka mu margarine, zakudya zophikidwa (makeke, ma buns), zakudya zophikidwa pang'ono, mabisiketi ndi zakudya zokonzedwa . Yang'anani zilembo za zakudya zogulidwa m'sitolo kuti muwone ngati zili ndi "mafuta ochepa a hydrogenated".
• Sankhani mafuta abwino: Mukawagwiritsa ntchito pophika, ndi bwino kusankha mafuta okhala ndi mafuta ambiri osakhuta , monga mafuta a azitona ndi mafuta a mtedza, kapena mafuta okhala ndi mafuta ambiri osakhuta, monga soya, chimanga, ndi mafuta a mpendadzuwa.

3. Momwe mungagwirizanitsire mapuloteni ndi cholesterol

Mapuloteni ndi ofunikira m'thupi, koma tiyenera kusankha mitundu ya mapuloteni opanda mafuta ambiri.

• Nkhuku yopanda khungu, Turkey, ndi nsomba ndi zosankha zabwino kwambiri.
• Nyama yofiira (ng'ombe, nkhosa, nkhumba) ndi mkaka wokhala ndi mafuta ambiri (mkaka wodzaza ndi mafuta, tchizi) zili ndi mafuta ambiri. Izi zitha kuonjezera kuchuluka kwa mafuta oipa m'magazi. Choncho chepetsani izi momwe mungathere.
• Onjezerani mapuloteni ambiri ochokera ku zomera monga mphodza, nandolo, ndi soya muzakudya zanu.

4. Khalani anzeru posankha chakudya cham'thupi

Pali mitundu iwiri ya chakudya: chabwino ndi choipa.

• Zakudya zabwino za m'thupi: Sankhani zakudya zokhala ndi ulusi wambiri komanso zovuta monga mpunga wofiirira, oats, mbatata, chinangwa, ndi zilazi. Izi zimachepetsa kutulutsa shuga m'magazi.
• Zakudya zopatsa thanzi zoipa: Pewani zakudya zopatsa thanzi monga zakumwa zotsekemera, makeke, mabisiketi, buledi, ndi mpunga woyera. Izi zimakweza shuga m'magazi mwachangu.

5. Chepetsani kudya mchere

Kudya mchere wambiri ndi chifukwa chachikulu chomwe chimayambitsa kuthamanga kwa magazi.

• Chepetsani kuchuluka kwa mchere womwe mumawonjezera mukaphika.
• M'malo mwake, gwiritsani ntchito zinthu monga laimu, ginger, ndi viniga kuti muwonjezere kukoma.
• Onjezerani zonunkhira (cloves, sinamoni, tsabola) ndi zosakaniza zachilengedwe monga curry, turmeric, ginger, ndi adyo.
• Ma sosi, ma cubes a supu, ndi zakudya zokonzedwa zomwe zimagulidwa m'sitolo zili ndi mchere wambiri. Samalani nazo.

6. Idyani zakudya zazing'ono kasanu kapena kasanu ndi kamodzi patsiku m'malo mwa kudya zakudya zazikulu katatu.

Kudya zakudya zazing'ono zisanu mpaka zisanu ndi chimodzi patsiku, m'malo modya zakudya zazikulu zitatu patsiku, kumathandiza kuti shuga m'magazi ndi cholesterol zikhalebe pamlingo womwewo. Zimathandizanso kuwotcha mafuta bwino kwambiri.

7. Mupatseni madzi ambiri kuti amwe

Ndikofunikira kwambiri kupewa kutaya madzi m'thupi. Kumwa madzi ambiri sikuti kumangopatsa thupi madzi okha, komanso kumaletsa kudya mosayenera. Limbikitsani anthu kumwa malita 1.5 - 2 a madzi (magalasi 8-10) patsiku.

Kodi mungayang'anire bwanji magawo a chakudya? (Kulamulira magawo)

Nthawi zina timadya kwambiri osadziwa. Ndikofunikanso kwambiri kulamulira kuchuluka kwa chakudya chomwe timadya.

• Gwiritsani ntchito mbale zazing'ono kugawana chakudya ndi magalasi ang'onoang'ono kuti mumwe madzi.
• Yang'anani "Kukula kwa Kutumikira" pa chizindikiro cha zakudya zomwe mumagula kusitolo.
• Pali njira zosavuta zoyezera magawo a chakudya. Onani tebulo ili m'munsimu.

Poyamba zingaoneke zovuta pang'ono kupanga chakudya cha wokondedwa wanu mwanjira iyi. Koma mukayamba kuzolowera, chidzakhala gawo la moyo wanu. Kumbukirani, iyi ndi njira ina yomusonyezera chikondi chanu.