John Myers
Nabani na osika ukutya kwakhe kwenyama ngesiqingatha sele eziva izibonelelo zempilo ezibalulekileyo - ubuncinci ngokubhekiselele kwimpilo ye-cardiovascular. Ngoko ke kunokuba yimfuneko ukuzama isiqingatha somxhesho wemihla ngemihla wenyama kunye nesoseji. Ngokutsho kwezifundo, oku kuphela kufuneka kunciphise kakhulu umngcipheko wokuhlaselwa yintliziyo kunye ne-stroke.
Ukuya ngasesilarha kancinci – Phila ixesha elide kunabatya imifuno
Kuyaziwa ukuba abo baphila ngokusempilweni baphila ixesha elide ngokomyinge. Abo baphila ngokusempilweni badla ngokuba ngabatya imifuno. Ngoko ke, abantu abatya imifuno badla ngokuphila ixesha elide.
Ngoku kuye kwaboniswa ukuba nesiqingatha somntu otya imifuno sinokuphila ixesha elide.
Ukuba uthenga kancinci kwi nosilarha, uya kuthenga ngokuzenzekelayo ngaphezulu kwimarike yemifuno.
Kwaye imifuno eninzi oyidlayo xa kuthelekiswa nenxalenye yenyama, iyancipha ingozi yokufa ngenxa yesifo senhliziyo okanye ukubetha - ngokweziphumo zophando olukhulu olusandul 'ukunikezelwa kwintlanganiso ye-American Heart Association (2015).
Abaphandi ababandakanyekayo bahlalutya indlela yokutya kunye nendlela yokuphila yabantu abangaphezu kwe-450,000 abavela kumazwe aseYurophu ase-10 kwaye bafumanisa ngaphezu kweminyaka eyi-12 ukuba abo bantu ukutya kwabo kuqulethe i-70 yeepesenti zokutya okusekelwe kwizityalo babenomngcipheko ophantsi we-20 we-stroke kunye nesifo senhliziyo ukufa. kunabantu abatye kuphela ama-45 ekhulwini okutya okusekelwe kwizityalo.
Kuyabonakala ukuba, kwakungenamsebenzi nokuba umlinganiselo wokutya kwezilwanyana wawuquka inyama, amaqanda, okanye iimveliso zobisi. Kuyo nayiphi na imeko, kwakungcono ukunciphisa isabelo sabo ngokuthanda ukutya okusekelwe kwizityalo.
Isiqingatha sabantu abatya imifuno singcono kunokungadli mifuno kwaphela
Umphandi oyiNtloko kunye ne-Epidemiologist kwi-Imperial College yaseLondon yeSikolo sezeMpilo kaRhulumente uGqr. Camille Lassale wachaza:
“Ewe, isindululo sokutya ukutya okuninzi okusekelwe kwizityalo akuboneleli nangasiphi na isiqulatho sezondlo esifunwayo kukutya okunjalo. Kodwa into yokuqala ekufuneka uyenzile kukwandisa inani lokutya okusekelwe kwizityalo ngokumalunga nokutya okusekelwe kwizilwanyana. Oko kukodwa ngokuzenzekelayo kukhokelela ekutyeni okunesondlo ngakumbi ngokwezondlo nezinto ezibalulekileyo.”
Ke akufuneki ukhuphe kwangoko konke ukutya kwezilwanyana kwisidlo sakho kwaye ube yimifuno, utshilo uLassale.
Kulula kakhulu kubantu abaninzi ukuba babe sisiqingatha kuphela semifuno kwaye ekuqaleni batshintshe inxalenye yenyama abayityayo ngemifuno.
Ngenxa yokuba oko kwanele ukunciphisa umngcipheko wokuhlaselwa yintliziyo kunye ne-stroke kwaye - njengabatya imifuno - ukuba baphile ixesha elide.
Ukutya kwemifuno
I-American Heart Association ibhekisa kukutya okunempilo kwentliziyo njengokutya kwemifuno.
Ineziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, amandongomane nentlanzi. Ukusetyenziswa kweswekile kunye nenyama ebomvu kufuneka kuncitshiswe.
Ngelishwa, nangona kunjalo, i-American Heart Association isabala amanqatha ahluthayo phakathi kwee-acids ezinamafutha "entliziyo-embi", ngokungathi abakayiva yonke intaphane yezifundo ezibonise ukuba amafutha ahluthayo (umz. kwi-oyile yekhokhonathi) sele ephelele ngokupheleleyo. zatshatyalaliswa amashumi eminyaka zanyeliswa ngokungekho mthethweni - ewe, ukuba kwezinye iinkalo zisempilweni ngakumbi kunezo zinconywa kakhulu ii-polyunsaturated fatty acids.
Ukutya kwemifuno kwehlisa uxinzelelo lwegazi
Uphononongo lwemeta lwaseJapan olupapashwe ngo-Epreli 2014 lukwakwazi ukubonisa ukuba ukuba yimifuno kunokuphelisa enye yezona zinto zibalulekileyo zomngcipheko wesifo sentliziyo: uxinzelelo lwegazi oluphezulu.
Izazinzulu zihlalutye izifundo ze-32 zemifuno ukusuka kwikhulu leminyaka edlulileyo.
Kuzo zonke izifundo, kunokuqatshelwa ukuba abantu abatya imifuno abanalo uxinzelelo lwegazi olusezantsi lwe-systolic kune-omnivores kodwa kunye noxinzelelo lwegazi oluphantsi lwe-diastolic.
Ekubeni uxinzelelo lwegazi oluphezulu lunakho kokubili, ngokuthe ngqo nangokungathanga ngqo, ukukhokelela kwi-stroke, impembelelo yokunciphisa uxinzelelo lwegazi lokutya kwemifuno nayo ikholelwa ukuba sesona sizathu sokuba abantu abatya imifuno baphile ixesha elide.
Abantu abatya imifuno baphila ixesha elide
Izifo zentliziyo zikwakhokelela ekufeni kwabantu abangama-51 ekhulwini kwabasetyhini kunye nama-42 ekhulwini amadoda eYurophu. Kwaye xa, umzekelo, isifo sentliziyo sithathwa njengesifo esiqhelekileyo samadoda.
Umhlaza wamabele wona, wona amabhinqa awoyika ngaphezu kwentliziyo, ngunobangela wokufa kwamabhinqa esi-3 ekhulwini kuphela.
Ngoko ke kuyafaneleka ngokucacileyo - kumadoda kunye nabasetyhini - ukuthatha amanyathelo kwintliziyo ephilileyo, ukuba ibe yi-pro-vegetarian, kwaye ukuza kuthi ga ngoku ukunciphisa ukusetyenziswa kwenyama ubuncinane ngesiqingatha, ngelixa kwangaxeshanye ukwandisa kakhulu ukusetyenziswa kwemifuno.
Ngenxa yokuba abantu abatya imifuno abaphili nje ngokusempilweni kodwa baphile ixesha elide.
