Emma Miller
Shuga waulere ndi shuga yemwe amawonjezeredwa ku chakudya kapena zakumwa. Kuthamanga kwa magazi kapena kuthamanga kwa magazi kumawonjezera chiopsezo cha matenda a mtima ndi sitiroko chifukwa cha kuwonongeka kwa makoma a mitsempha. Izi nthawi zambiri zimakhala zotsatira zachindunji chifukwa chosasankha bwino moyo chomwe chimapangidwa pakapita nthawi, monga kudya kosayenera.
Ngakhale kuti zakudya zina zimakhala zosayenera, monga kudya maswiti, zina zimakhala ndi chiopsezo chobisika. Izi zili choncho chifukwa shuga waulere nthawi zambiri amabisika muzakudya zomwe timadya. “Zakudya zokhala ndi shuga wowonjezera nthawi zambiri zimakhala ndi ma calories ambiri, koma nthawi zambiri zimakhala ndi zakudya zochepa kapena zilibe thanzi. Mphamvu zowonjezera zimatha kukupangitsani kunenepa, zomwe zingawonjezere kuthamanga kwa magazi.
Malinga ndi Body Health, zokometsera monga ketchup, mayonesi, ndi zokometsera saladi zimakhala ndi shuga wowonjezera.
Magwero ena ndi awa:
- Shuga wa tebulo
- Jams ndi zosungira
- Maswiti a confectionery ndi chokoleti
- Madzi a zipatso ndi zakumwa zoziziritsa kukhosi
- Ma cookies, muffins, ndi makeke
Muyeneranso kuyang'anira momwe mukudya mchere - mukamadya mchere wambiri, kuthamanga kwa magazi kumakwera, a NHS akuchenjezani." Yesani kudya mchere wosakwana magalamu 6 patsiku, omwe ndi pafupifupi supuni ya tiyi," ikulangiza motero Healthy Body.
Chakudya
Zakudya zina zimatha kuthana ndi zotsatira zoyipa za mchere, monga zomwe zili ndi potaziyamu wambiri. Monga momwe American Heart Association ikufotokozera, mukamadya kwambiri potaziyamu, sodium imataya kwambiri mumkodzo wanu. Potaziyamu imathandizanso kuchepetsa kupsinjika kwa makoma a mitsempha, zomwe zimathandiza kuchepetsa kuthamanga kwa magazi.
Zipatso, ndiwo zamasamba, zokhala ndi mafuta ochepa kapena zopanda mafuta (peresenti imodzi) zamkaka, ndi nsomba ndi magwero achilengedwe a potaziyamu, malinga ndi Healthy Body.
Zakudya zina zokhala ndi potaziyamu ndi izi:
- Ma apricots ndi madzi a apricot
- mapeyala
- Cantaloupe ndi mavwende a uchi
- Yogurt wopanda mafuta
- Mphesa ndi madzi a manyumwa (lankhulani ndi dokotala ngati mukumwa mankhwala ochepetsa cholesterol)
- Zamasamba
- Nsomba yam'nyanja yamchere
- Nyemba za Lima
- Molasses
- Bowa
- Malalanje ndi madzi a lalanje
- Nandolo
- Mbatata
- Prunes ndi madzi a plums
- Zoumba ndi madeti
- sipinachi
- Tomato, madzi a phwetekere, ndi tomato msuzi
- Tuna
Njira zina zofunika pamoyo
Kuchita masewera olimbitsa thupi kumaperekanso chitetezo champhamvu ku kuthamanga kwa magazi.
The Mayo Clinic ikufotokoza kuti: “Kuchita masewera olimbitsa thupi nthawi zonse kumalimbitsa mtima wanu. Mtima wamphamvu ukhoza kupopa magazi ochuluka ndi khama lochepa. Zotsatira zake, mphamvu yogwira ntchito pamitsempha yanu imachepa, zomwe zimachepetsa kuthamanga kwa magazi. Monga momwe bungwe la zaumoyo likunenera, kuchita masewera olimbitsa thupi nthawi zonse kumathandizanso kuti munthu akhale ndi thanzi labwino - njira ina yofunika yochepetsera kuthamanga kwa magazi.
“Kuti magazi ayendetse bwino, muyenera kuchita masewera olimbitsa thupi nthawi zonse,” akuwonjezera motero.
Momwe mungadziwire kuthamanga kwa magazi
“Kuthamanga kwa magazi nthawi zambiri sikukhala ndi zizindikiro zilizonse, choncho njira yokha yodziwira ngati uli nayo ndi kukayezetsa kuthamanga kwa magazi.” Malinga ndi a zaumoyo, akuluakulu athanzi opitilira zaka 40 amayenera kuyezetsa magazi awo kamodzi pazaka zisanu zilizonse.
Ngati muli pachiwopsezo chowonjezeka cha kuthamanga kwa magazi, muyenera kukayezetsa pafupipafupi, kamodzi pachaka.
