Unofanira kunge wakaona paunoenda kusupermarket kuti mamwe majarini, yogati, nechingwa zvakanyorwa kuti "Heart Healthy." Mamwe mapaketi emukaka weupfu nemabhisikiti anoti "Omega-3 yakawedzerwa." Seizvi, tinodana chikafu chine zvinovaka muviri zvisiri muchikafu asi zvinonzi zvakanaka pahutano hwedu kuti "Functional Foods." Saka nhasi, ngationei kuti izvi chii chaizvo, zvakanaka here kumuviri wedu, uye tinofanira kuzvisarudza here?
Shamwari dzemwoyo: Plant Stanols neSterols
Mazita maviri aya anogona kunge ari matsva kwauri. Zvichitaurwa zviri nyore, aya ndiwo macompounds maviri anowanikwa mumichero, miriwo, nzungu, nembeu. Zvinoshamisa kuti chimiro chawo chakafanana zvikuru necholesterol iri mumiviri yedu.
Saka chii chatinobatsira kubva pane izvi?
Funga nezvazvo sekunge sisitimu yedu yekugaya chikafu imugwagwa. Cholesterol iri muchikafu chatinodya inofamba munzira iyi yoedza kupinda mutsinga dzedu dzeropa. Asi, idzi Plant Stanols neSterols dzakafanana nemapurisa emumugwagwa . Dzinovhara mugwagwa wemotokari dzinonzi cholesterol uye dzinodzimisa kupinda muropa redu. Nekuda kweizvozvo, cholesterol inoiswa mutsinga dzedu dzeropa, ichidzivhara uye ichideredza njodzi yechirwere chemwoyo.
Izvi zvinogona kunyanya kuderedza huwandu hweLDL (Low-Density Lipoprotein), yatinodaidza kuti "cholesterol yakaipa."
Ongororo dzakaratidza kuti kuwedzera magiramu maviri ePlant Stanols kana Sterols pazuva kunogona kuderedza huwandu hwecholesterol yakaipa (LDL) yako ne5% kusvika 15% mukati memavhiki mashoma. Kana watove uchishandisa bota kana margarine, zvingave zvakanaka kushandisa margarine ine izvi. Asi yeuka, izvi zvinewo mafuta, saka hazvina kunaka kushandisa zvinopfuura huwandu hunokurudzirwa .
Fiber - Zviri nani here kuwedzera fiber?
Fiber chinhu chinowanikwa muzvikafu zvemiti. Zvikafu zvakapfuma mufiber zvinosanganisira michero, miriwo, nyemba (dzakadai sebhinzi, pizi, nyemba), uye zviyo zvese (zvakadai sebuckwheat, oats, uye mupunga webrown).
Asi ikozvino vagadziri vezvekudya vagadzira fiber dzeupfu dzisina kunaka, dzakagadzirwa nemaoko. Dzinowedzerwa kune zvekudya zvatisingambofungi nezvazvo. Dzinowedzerwa kune mamwe marudzi echingwa, zviyo zvine shuga, uye yogati. Kana ukatarisa pane label paunotenga chikafu, uchaona kuti idzi dzinonzi Inulin, Maltodextrin, Polydextrose , kana Chicory fiber .
Fiber inobatsira sei moyo?
Fiber chinhu chakanaka chinobatsira kuderedza cholesterol yedu. Uye kana ukadya fiber yakakwana, unogona kuderedza njodzi yako yechirwere chemwoyo, chirwere cheshuga cherudzi rwechipiri, uye kufuta. Dambudziko nderekuti vazhinji vedu hatiwani huwandu hwefiber hwatinoda zuva rega rega.
"Kuwedzera faibha muchingwa kana muzviyo kunogona kuva chinhu chakanaka. Zvisinei, masayendisiti haasati aziva zvechokwadi kana faibha idzi dzakagadzirwa dzichipa hutano hwakafanana nefaibha inowanikwa mu oats, brown rice, nemiriwo," vanodaro nyanzvi dzezvekudya.
Saka, chinhu chakanakisa chekuita ndechekuwedzera zvimwe zvekudya zvine fiber yakawanda - kureva, miriwo yakaita sekare, maplantains, sipinachi, gotu kola, bhinzi, lentils, pickles, oats, sweet potatoes, uye cassava - mukudya kwako.
Paavhareji, mukadzi anoda magiramu makumi maviri nemashanu efaibha pazuva, uye murume anoda magiramu makumi matatu nemasere.
Omega-3 - Omega-3 dzese dzakafanana here?
Omega-3 mafuta akakosha "akanaka" kumiviri yedu. Anowanikwa zvakanyanya muhove dzine mafuta dzakadai sesalmon, tuna, sardines, uye herring. Anowanikwawo muhuwandu hushoma munzungu dzakadai sewalnuts, almonds, uye flax seeds.
Ungabatsira sei mwoyo?
Omega-3s inobatsira kudzivirira kuunganidzwa kweplaque inonamira mutsinga dzedu dzeropa, iyo inogona kuvhara tsinga dzeropa uye kukonzera kurwara kwemoyo nekurohwa nestroke. Omega-3s inobatsirawo kudzivirira kurova kwemoyo kusina kujairika uye kuderedza triglycerides, rudzi rwemafuta asina kunaka muropa.
Asi pane chimwe chinhu chakakosha chatinofanira kuziva pano.
Kune mhando nhatu huru dzeOmega-3: DHA, EPA, uye ALA .
- DHA neEPA: Idzi ndidzo mhando mbiri dzinonyanya kubatsira mwoyo. Dzinowanikwa zvakanyanya muhove dzine mafuta .
- ALA: Izvi zvinowanikwa muzvikafu zvezvirimwa (senge flaxseeds, walnuts). Kunyangwe miviri yedu ichigona kushandura izvi kuita ALA, DHA, uye EPA, zvinoita izvi muhuwandu hushoma.
Zvino heino dambudziko. Zvikafu zvakawanda zvaunoona muchitoro zvinoti zvawedzera Omega-3 - yogati, margarine, chingwa, mukaka wesoya, mazai, nezvimwewo - zvinowedzerwa muchimiro chemuti chinonzi ALA . Saka izvi zvingasapa mabhenefiti akafanana nehove pahutano hwemoyo. Uye dzimwe nguva huwandu hunowedzerwa hushoma kwazvo.
| Zvinovaka Muviri | Ungabatsira sei mwoyo? | Huwandu hunokurudzirwa |
|---|---|---|
| Zvinomera zveStanols/Sterols | Inovhara kupinza kwecholesterol mudumbu. Inoderedza cholesterol yakaipa (LDL). | Inenge magiramu maviri pazuva. |
| Faibha | Inoderedza huwandu hwemafuta ese mumuviri. Inoderedza njodzi yezvirwere zvemwoyo nechirwere cheshuga. | ~25g pazuva kuvakadzi, ~38g kuvarume. |
| Omega-3 (kunyanya DHA/EPA) | Inodzivirira kuumbwa kweplaque mutsinga dzeropa. Inoderedza triglycerides. Inodzivirira kurova kwemoyo kusingawanzoitiki. | Kudya hove dzine mafuta kanenge kaviri pasvondo. |
Pakupedzisira, ndeipi sarudzo yakanakisisa?
Zvikafu zvinovaka muviri dzimwe nguva zvinogona kuva chinhu chakanaka chekuwedzera pakudya kwedu. Asi chinhu chikuru chatinofanira kunzwisisa tese ndechekuti hapana "chikafu chinovaka muviri" chinogona kutsiva kudya kwakaringana uye kwechisikigo.
Unofanira kuwana zvinovaka muviri zvakawanda zvaunoda kubva muzvikafu zvakakwana . Izvi zvinoreva kuti:
- Muriwo mutsva nemichero
- Zviyo zvese (buckwheat, oats, mupunga webran)
- Mukaka usina mafuta akawanda uye chikafu chemukaka
- Hove nenyama isina mafuta akawanda
- Nyemba dzakadai se lentils, chickpeas, uye green beans
Hapasati pave nehumbowo hwakajeka hwekuti mabhenefiti akazara ezvekudya zvinowanikwa muzvikafu izvi zvechisikigo anogona kuwanikwa nekudya zvikafu zvine zvinovaka muviri zvakagadzirwa.
Kana uine chirwere chemwoyo kana chimwe chirwere, iva nechokwadi chekuti wataura nachiremba wako usati waita chero shanduko huru pakudya kwako kana kusarudza chero kudya kukuru. Iye ndiye munhu akakodzera kukurudzira zvakakunakira.
Mharidzo Yekuenda Nayo Kumba
- Zvikafu zvinovaka muviri chikafu chine zvinovaka muviri zvinosimudzira hutano izvo zvisipo zvechisikigo.
- Plant Stanols/Sterols, Fiber, uye Omega-3 ndezvimwe zvezvinhu zvinowanzowedzerwa zvine hutano hwemwoyo.
- Kunyange zvazvo izvi zvichigona kubatsira, hwaro hwehupenyu hune hutano kudya kwakaringana kunosanganisira zvekudya zvechisikigo zvakaita semiriwo mitsva, michero, uye zviyo zvakakwana.
- Mishonga yeOmega-3 inotengwa muchitoro inowanzova neALA inobva mumiti, iyo isingabatsire mwoyo zvakananga seDHA/EPA inowanikwa muhove.
- Gara uchibvunza chiremba wako usati wachinja kudya kwako, kunyanya kana uine chirwere.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga