Tracy Norris
Kudya kwakakosha zvakanyanya mushure mekurwadziwa kwemoyo nekuti kunogona kuderedza njodzi yekuwedzera matambudziko emoyo. Aya matipi mashanu achabatsira varwere vemoyo kudya zvine hutano.
Kudya kunoita basa guru mushure mekurwadziwa kwemoyo. Nekuti kufutisa, chirwere cheshuga mellitus, kukwira kweropa, uye kukanganiswa lipid metabolism ndeimwe yengozi huru yezvinetso zvemoyo zvaunogona kuzvifurira iwe pachako. Kana zvese zvikaitika pamwechete, vanachiremba vanotaura nezve inonzi metabolic syndrome. Zvose izvi zvinogona kupesvedzerwa kune zvidimbu zvakasiyana-siyana nekudya kwakakwana, izvo zvinonyanya kukosha mushure mekurwadziwa kwemoyo.
Kudya kunokurudzirwa mushure mekurwadziwa kwemoyo here?
Kufutisa kuri iko pachako kukonzeresa chirwere chemoyo. Kunyanya kurema kunokanganisawo chirwere cheshuga, high blood pressure, uye dyslipidemia. Zvirinani tsika dzinowanzo zivikanwa mushure mekurasikirwa nemakirogiramu mashoma. Chikafu chechirwere chemoyo chinofanira saka kusanganisira chikafu kana wakafuta.
Kuderera kunofanira kunonoka uye kunotsigirwa. 1.5 makirogiramu pamwedzi anoonekwa seasingakuvadzi. Izvi zvinogona kuwanikwa kana kudya kwekoriori kwezuva nezuva kuri kwe500 kilocalories pasi pezvinodiwa. Zvikasadaro, kuedza kuderedza uremu nekukurumidza kunogona kutungamira kune chipenyu kuyedza kuderedza kushandiswa. Izvi zvinoita kuti zvive zvakanyanya kuoma kuderedza uremu kana kune njodzi yeiyo yo-yo mhedzisiro. Izvi zvinoreva: Huremu hunodzokera kumusoro zvakanyanya kana chikafu chapera.
Kudya mushure mekurwadziwa kwemoyo: Iwo 5 akanakisa matipi
Vanachiremba vanokurudzira varwere kuti vaende kuMediterranean cuisine. Zvidzidzo zvakaratidza kuti izvi zvinoshanda zvakanyanya pane kungoderedza huwandu hwemafuta mukudya. The German Heart Foundation yakaburitsa bhuku rekubika rine mabikirwo echikafu chakakosha mushure mekurwara kwemoyo.
Ndezvipi zvimwe zvakakosha kana zvasvika pakudya mushure mekurwadziwa kwemoyo? Tine mazano mashanu akanakisa:
1. Michero yakawanda nemiriwo kuitira mwoyo une utano
Munhu anofanira kudya zvishanu zvemichero nemiriwo pazuva. Miti uye saladhi inofanira kudarika michero. Zvakanaka kudya mimwe miriwo isina kubikwa. Legumes nenzungu zvine hutano zvakanyanya. Vanopawo mafuta emiriwo anokosha.
2. Dzivisa shuga kurwisa vascular calcification
Mashuga akareruka ane mhedzisiro yakaipa pametabolism, anokurudzira kufutisa uye anokurudzira calcification mumidziyo, iyo inowedzera njodzi yechirwere chemoyo. Saka iwe unofanirwa kuzvibata chete kune zvihwitsi, zvinwiwa zvinwiwa, nezvimwe zvakadaro nguva nenguva.
3. Zviyo zvose panzvimbo yezvigadzirwa zveupfu chena mushure mekurwadziwa kwemoyo
Kunewo shuga yakawanda muzvigadzirwa zveupfu chena. Varwere vemoyo saka vanofanirwa kuchinjira kune zvigadzirwa zvezviyo: chingwa chezviyo, pasta yezviyo, mupunga wezviyo, kana mbatatisi.
4. Varwere vemoyo vanofanira kudya nyama shoma
Nyama uye soseji zvinofanirwa kuita chikamu chidiki chekudya sezvinobvira mushure mekurwadziwa kwemoyo. Maererano neongororo yakawanda yepasi rose "European Prospective Investigation into Cancer and Nutrition" (EPIC), vanodya miriwo uye pescetarian vanodyawo hove vane njodzi yakaderera yekutambura nechirwere chemoyo. Kana iwe usingadi kuita pasina nyama zvachose, unofanira kudya nyama chena (huku) kana zvichibvira uye sarudza dzakaonda shanduro.
5. Zvokudya mushure mekurwadziwa kwemoyo: Chenjerera mafuta
Varwere vemwoyo vanofanira kuderedza kushandiswa kwavo kwemafuta. Haifanirwe kudarika 30 muzana yesimba remazuva ese. Hunhu hwemafuta hunokoshawo. Mafuta emiriwo anokurudzirwa, kunyanya mafuta omuorivhi, ane hutano omega-3 fatty acids. Zvaunofanira kudzivisa muzvokudya mushure mekurwadziwa kwemoyo ndeye trans mafuta - anowanikwa muzvokudya zvakagadziriswa uye zvakakangwa, kuwedzera mazinga emafuta eropa uye, seshuga, zvinokonzera vascular calcification.
