Ko imi? Tese tinoda kuva neutano hwakanaka uye mufaro . Mwoyo ndeimwe yenhengo dzinokosha kwazvo mumuviri wedu. Saka ibasa redu tese kuchengetedza moyo uyu uine hutano. Chirwere chemwoyo chave chakajairika munyika medu ikozvino. Asi waizviziva here kuti kana tikachinja kudya kwedu zvishoma, tinogona kuderedza njodzi iyi zvakanyanya? Chikafu chakakodzera chatinodya chinogona kudzora zviratidzo zvechirwere chemwoyo uye kudzivirira mamwe matambudziko .
Kudya zvakanaka uye kurovedza muviri kunogona kubatsira kudzora maitiro ekutetepa kwetsinga dzedu. Mune zvimwe zviitiko, zvinogona kutodzosera shure kutetepa kwetsinga. Zvinogonawo kubatsira kudzora cholesterol yako "yakaipa", kana kuti LDL cholesterol , BP , huwandu hweshuga muropa , uye huremu hwemuviri.
Zvakanaka, saka unodya sei nenzira iyi ine hutano hwemoyo?
Kudya zvine hutano hwemoyo hazvirevi kudya chikafu chisina kubikwa, chakakangwa chete. Zvinoreva kuderedza zvimwe zvekudya uku uchiwedzera zvekudya zvine hutano uye zvine hutano pakudya kwedu. Nekutevera matanho mapfumbamwe aya ari nyore, iwewo unogona kuchengetedza moyo wako.
1. Nzwisisa zvinhu zvekutanga
Ichi ndicho chinhu chinonyanya kukosha. Hwaro hwekudya kwako huri nyore: Idya miriwo yakawanda, michero, zviyo zvese , nenyemba . Izvi ndizvo zvekudya zvakanakisisa zvinokubatsira kurwisa chirwere chemwoyo. Edza kudya miriwo mitatu nemichero miviri pazuva. Paunenge uchidya mupunga, sarudza mupunga webrown pane mupunga muchena.
2. Ita kuti chikafu chive chinonaka.
Chikafu chine hutano chinofanira kuva chinonaka. Ndipo patinonzwa kuda kuramba tichidya chikafu ichocho. Pane kushandisa munyu wakawandisa, shuga, nemafuta, edza kuwedzera zvinonhuwira zvako (zvitatu kana zvishanu) muchikafu chako . Edza kushandisa zvinhu zvakaita seturmeric, pepper, sinamoni, uye cloves. Bvunza chiremba wako nezvenzira dzekubika uye mhando dzezvikafu zvaunofanira kusarudza paunenge uchidya kunze, uye kana zvichidikanwa, unogona zvakare kusangana nenyanzvi yezvekudya.
3. Wana mapuroteni akakwana
Mapuroteni akakosha kumiviri yedu, asi tinofanira kusarudza mhando dzemapuroteni ane hutano hwemwoyo.
- Hove (kunyanya hove dzine mafuta dzakadai sesalmon, mackerel, uye sardines)
- Huku isina ganda
- Zvigadzirwa zvemukaka zvisina mafuta akawanda
- Nyemba dzakadai senyemba, bhinzi dzegirini, nyemba, uye nyemba
- Mazai (anenge rimwe pazuva)
- Nzungu dzakadai semacashew nenzungu (idyai izvi zvisina mafuta kana munyu)
4. Deredza mafuta asina kunaka
Iyi ipfungwa inokosha zvikuru. Haasi mafuta ese akaipa, asi mamwe haana kunaka kumoyo. Ngationei kuti aya chii.
Yeuka, chinangwa hachisi chekubvisa mafuta zvachose kubva mukudya kwako, asi kutsiva mafuta akaipa nemafuta akanaka .
| Rudzi rwemafuta | Mhedzisiro pamwoyo | Zvikafu zvine (mienzaniso) |
|---|---|---|
| Mafuta Akaguta | Zvakaipa (zvinofanira kuganhurirwa) Inowedzera huwandu hwecholesterol yakaipa (LDL). | Bota, ghee, mafuta emuchindwe, mafuta ekokonati, nyama ine mafuta, chizi, mukaka une mafuta akazara. |
| Mafuta eTrans | Zvakaipa kwazvo (zvinofanira kumira) Inowedzera LDL uye inoderedza cholesterol yakanaka (HDL). | Zvekudya zvakakangwa (marolls, mapeti), margarine, zvigadzirwa zvebhekari (zvimwe), zvekudya zvakaputirwa. |
| Mafuta Asina Kuzara | Kugona Inobatsira kuderedza mazinga eLDL. | Mafuta emuorivhi, mafuta ecanola, mafuta enzungu, avocado, cashews, maarumondi. |
5. Sarudza makabhohaidhiretsi akakodzera (makabhohaidhiretsi)
Makabhohaidhiretsi ndiwo manyuko makuru esimba remuviri wedu. Asi panowo, tinofanira kusarudza makabhohaidhiretsi akaomarara.Asi kwete makabhohaidhiretsi akapfava ane shuga yakawanda. Inenge hafu yemacalorie ako anofanira kubva muzviyo, miriwo, nemichero. Deredza kudya zvine shuga zvakaita sechingwa chichena, mupunga muchena, zvinwiwa zvinotapira, makeke, nemabhisikiti zvakanyanya sezvinobvira.
6. Usarega kudya.
Vamwe vanhu vanorega kudya kwemangwanani nekwemasikati vachiedza kuderedza uremu. Iyi itsika yakaipa kwazvo . Kana izvi zvikaitika, vanopedzisira vadya zvakawandisa kupfuura zvavanofanira kudya nekuti vanenge vava nenzara nguva inotevera yavanodya. Pane kudaro, pamusoro pekudya kukuru kutatu, wedzera zvekudya zviviri zvidiki zvinovaka muviri (semuenzaniso, muchero, yogati). Izvi zvinoreva kudya kudiki kashanu kusvika katanhatu pazuva. Asi unofanira kungwarira nezvehuwandu hwemacalorie.
7. Deredza kudya munyu
Kudya munyu wakawandisa ndicho chikonzero chikuru cheBP yakakwira. BP yakakwira muvengi mukuru wemwoyo. Saka, deredza huwandu hwemunyu unowedzerwa muchikafu. Pane kudaro, shandisa zvinhu zvakaita se lime, pepper, nevhiniga. Masosi anotengwa muchitoro, mapickles, nyama dzakaomeswa, uye masoseji ane munyu wakawanda, saka zvideredze. Zvakakoshawo kusanganisira chikafu chakapfuma mu potassium, magnesium, uye calcium . Izvi zvakawanda muzvinhu zvakaita semabhanana, sipinachi, bhinzi, uye yogati.
8. Ngatirovedzei muviri zvishoma zuva rega rega.
Kufanana nekudya, kurovedza muviri kwakakosha pamwoyo. Kurovedza muviri kunosimbisa mwoyo, kunovandudza kutenderera kweropa, kunodzora BP, kunowedzera cholesterol "yakanaka" (HDL) , uye kunobatsira kudzora shuga yeropa nehuremu hwemuviri. Iva netsika yekuita chimwe chinhu nekukurumidza, senge kufamba netsoka, kuchovha bhasikoro, kana kushambira, kwemaminitsi makumi matatu pazuva. Taura nachiremba wako usati watanga chero chirongwa chekurovedza muviri .
9. Inwa mvura yakakwana
Zvakakosha kuti muviri wako ugare uine mvura yakakwana. Kunwa mvura yakakwana kunoita kuti unzwe wakaguta uye kunoderedza havi yako. Bvunza chiremba wako kuti unofanira kunwa mvura yakawanda sei pazuva. Vamwe vanhu vane chirwere chemwoyo kana cheitsvo vangada kuderedza kunwa kwavo mvura. Uyewo, yeuka kuti chikafu chine mvura yakawanda semanwiwa nemagaka chinobatsirawo.
Mharidzo Yekuenda Nayo Kumba
- Zadza ndiro yako nemiriwo, michero, zviyo, uye nyemba.
- Sarudza mafuta akanaka (mafuta asina mafuta) pane mafuta asina kunaka (mafuta akazara uye mafuta etrans). Rega kudya zvekudya zvakakangwa zvakakangwa uye zvekudya zvakaputirwa.
- Deredza kushandiswa kwemunyu neshuga zvakanyanya sezvinobvira. Pane kudaro, nakidza chikafu chako nezvinonhuwira zvechisikigo.
- Ramba uchiita maekisesaizi zuva nezuva, zvinoreva kuti unofanira kuita maekisesaizi. Uye inwa mvura yakakwana.
- Usati waita chero shanduko huru pakudya kwako kana mararamiro ako, gara uchibvunza chiremba wakoTaura nachiremba uwane mazano.
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