Elula, endaweni yentliziyo ehlakaniphileyo

Ukutya okunesondlo entliziyweni kunamafutha amaninzi. Amafutha agcwalisiweyo anokunyusa i-cholesterol yakho embi kwaye uvale imithambo yakho. Ukutya okunesondlo sentliziyo kukwanciphisa ukutya kunye netyuwa eyongeziweyo, enokonyusa uxinzelelo lwegazi, kunye neswekile eyongeziweyo, enokuthi ikhokelele ekuzuzeni ubunzima.

Ukwenza ukhetho lokutya olusempilweni akuthethi ukuba kuya kufuneka uncame incasa. Isitshixo kukubandakanya imveliso esandul 'ukutsha, iinkozo ezipheleleyo, iimbotyi, inyama engenamafutha, intlanzi, kunye nobisi olunamafutha asezantsi.

Nciphisa inani lamafutha kubisi lwakho. Iimveliso zobisi ezinamafutha apheleleyo zinamafutha amaninzi. Kodwa kukho iindlela ezisempilweni.

• Endaweni yebhotolo, pheka ngomnquma, i-canola, umbona, okanye iioyile zesafflower.
• Faka endaweni yekhrimu enzima ngobisi olunamanzi olumphunga.
• Guqula itshizi yobisi olupheleleyo, iyogathi, kunye nobisi kunye neenguqu ezinamafutha asezantsi.

Uvavanyo. Ukuba iresiphi ifuna ubisi olupheleleyo, unokuhlala ubuyisela uninzi lwayo okanye lonke ivolumu ngobisi olunamafutha okanye olunamafutha asezantsi kungekho nciphiso kumgangatho wokugqibela.

Khetha inyama engenamafutha. Banamafutha amancinci kwaye ingcono intliziyo yakho. Xa ukhetha kunye nokupheka inyama ecekeceke:

• Susa ulusu kwinkukhu nakwiturkey ngaphambi kokukhonza.
• Khetha ukusikeka okuluhlaza kwengulube, njenge-tenderloin okanye i-loop chops.
• Jonga ukusikwa kwenkomo kubhalwe "ukhetho" okanye "khetha."
• Kunqande ukusikeka kwenkomo yenkomo, okanye ukusika okuphawulwe "njengeyona nto iphambili."
• Sika amanqatha abonakalayo ngaphambi kokupheka.
• Endaweni yokuqhotsa, ukubhaka, ukugcada, ukujija inyama okanye ujiye inyama eqhotsiweyo.
• Ukuba amachibi amaninzi epanini, galela ngaphambi kokuhambisa inyama.

Lungisa inyama njengenxalenye yesidlo, kunokuba ungoyena mtsalane uphambili. Umzekelo, nyusa inyama yengulube eyosiweyo nge-broccoli kwaye usebenze ngaphezulu kwerayisi emdaka. Kunye nenyama, ufumana imifuno kunye nengqolowa epheleleyo.

Unokuzama ukubambela inyama kunye nokutya kwakho.

• Iibhontshisi zikhulu kwiisuphu, iisaladi, kunye nelayisi.
• Amandongomane enza iisaladi, ukutya okuthosiweyo kunye nemifuno.
• Amaqanda enza izidlo ezinkulu, njengee-omelets kunye ne-frittatas.
• Amakhowe afaka inyama yokutya kwiisoso, i-casseroles kunye ne-stroganoffs.
• I-Tofu ihamba kakuhle kunye nee-curries kwaye ivuse izitya eziqhotsiweyo.
• Yitya iintlanzi ngakumbi, ngakumbi iintlanzi eziphezulu kwi-omega-3 fatty acids. Oku kubandakanya i-herring, isardadi, isalmon, ityhuna, itrout kunye ne-mackerel.

Ukunciphisa ityuwa, gcina ikhitshi lakho ngeesosi ezilungiselelwe- okanye ezingenatyuwa, iisuphu, ukutya okusemathinini, okanye imixube. Endaweni yetyuwa, nonga ukutya kwakho nge:

• I-orange, i-lemon, okanye ijusi yelisi
• Izinongo kunye nemifuno
• Iviniga
• Imifuno engenayo ityuwa

Umgubo omhlophe, irayisi emhlophe, kunye nezinye iinkozo ezicoliweyo ziye zahluthwa izondlo zazo. Uhlala ubafumana kukutya okuneswekile eninzi, isodiyam kunye namafutha.

Zonke iinkozo zilayishwe ngefayibha kunye nesondlo. Banokunceda ukuthoba i-cholesterol egazini lakho kwaye kukwenze uzive ugcwele ixesha elide. Njengoko uthenga ukutya, funda iilebheli zomxholo wamanqatha neswekile. Jonga ukuba:

• Isonka esipheleleyo, isiriyeli, kunye nabaqhekezi abadwelisa ingqolowa iphelele njengesithako sokuqala kwiilebheli zabo
• Umgubo wengqolowa opheleleyo endaweni yomgubo omhlophe
• I-brown okanye irayisi yasendle endaweni yelayisi emhlophe
• Irhasi iphela
• Oatmeal
• Ezinye iinkozo ezinje ngequinoa, amaranth, buckwheat, kunye namazimba

Qaphela ukuba iimveliso ezichazwe njenge "iinkozo ezininzi" zinakho okanye zingenakuba neenkozo ezipheleleyo.

Iswekile eninzi ekutyeni kwakho kuthetha ukuba iikhalori ezininzi ngaphandle kwezondlo ezininzi. Ukugcina ubunzima bakho bukhangele kwaye nentliziyo yakho isempilweni, nciphisa iswekile oyityayo.

• Sika iswekile kwiiresiphi ngesinye kwisithathu okanye nangaphezulu. Rhoqo awuyi kuqaphela umohluko.
• Kwiindlela zokupheka, sebenzisa iiapilesauce ezingenashukela ngamanani alinganayo endaweni yeswekile.
• Sebenzisa ijinja, i-allspice, okanye isinamon kwi-oatmeal.
• Nciphisa ukusetyenziswa kweziselo ezineswekile ezinje ngee-sweet teas, ezemidlalo iziselo, kunye neesoda.

I-Salmon yokubhaka i-Dijon

• Ikomityi ye-1 (i-240 milliliters, mL) amafutha asimahla omuncu
• 2 iisupuni (tsp), okanye i-10 mL, idill eyomileyo
• Iipuniwe ezi-3 (tbsp), okanye i-45 mL, ii-scallions, ezinqunqiweyo
• 2 tbsp (30 ml) ye-Dijon lwemostade
• 2 tbsp (30 mL) yejusi yelamuni
• 1 ½ lbs (680 g) isalmon fillet enesikhumba esikwe embindini
• ½ tsp (2.5 mL) umgubo wegalikhi
• ½ tsp (2.5 mL) ipepile emnyama
• Njengoko kufuneka, ukutshiza okungenamafutha okupheka

1. Whisk ukhilimu omuncu, idill, itswele, isardard, kunye nejusi yelamuni kwisitya esincinci sokudibanisa.
2. Beka i-salmon, icala lesikhumba ezantsi, kwiphepha elilungiselelwe. Gcoba umgubo wegalikhi kunye nepepile. Sasaza nge-sauce.
3. Bhaka i-salmon kude kube li-opaque embindini, malunga nemizuzu engama-20.

Umthombo: IZiko leNtliziyo likaZwelonke, iMiphunga kunye neGazi.

Isoso seSpaghetti semifuno

• 2 tbsp (30 mL) ioyile ye-olive
• 2 itswele encinci, etyunjiweyo
• Iigrafu ezi-3, ezinqunqiweyo
• 1 ¼ iikomityi (300 mL) zucchini, ezisikiweyo
• 1 tbsp (15 mL) oregano, eyomileyo
• 1 tbsp (15 mL) ye-basil, eyomileyo
• I-8 oz (227 g) inokwenza isosi yetumato ephantsi
• I-6 oz (i-170 g) inako ukunamathisela isutomati ephantsi
• 2 iitumato eziphakathi, ezinqunqiweyo
• 1 indebe (240 ml) amanzi

1. Kwi-skillet ephakathi, ioli yokushisa. Saute anyanisi, igalikhi, kunye ne-zucchini kwioyile imizuzu emi-5 kubushushu obuphakathi.
2. Yongeza izithako eziseleyo kunye nesimmer esigutyungelwe imizuzu engama-45. Ncedisa ngaphaya kwepasta epheleleyo, ephekwe ngaphandle kwetyuwa.

Umthombo: Isikhokelo sakho sokunciphisa uxinzelelo lwegazi nge-DASH, e-US yezeMpilo kunye neeNkonzo zaBantu.

Imithambo yegazi Coronary - intliziyo ukutshintshwa smart; I-atherosclerosis - ukutshintshwa kwentliziyo efanelekileyo; Ikholesterol - ukutshintshwa kwentliziyo efanelekileyo; Isifo sentliziyo - ukufakwa endaweni kwentliziyo; Ukutya okusempilweni- ukutshintshwa kwentliziyo efanelekileyo; Impilo-ntle yentliziyo ebambeleyo

U-Eckel RH, uJakicic JM, uArd JD, et al. Isikhokelo se-AHA / ACC se-2013 kulawulo lwendlela yokuphila ukunciphisa umngcipheko wentliziyo: ingxelo yeAmerican College of Cardiology / American Heart Association Task Force kwiZikhokelo zokuSebenza. J NdinguColl Cardiol. 2014; 63 (25 Pt B): 2960-2984. IINKCUKACHA: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

I-National Heart, Lung, kunye neZiko leGazi (NHLBI) iwebhusayithi. Ngamafutshane: isikhokelo sakho sokwehlisa uxinzelelo lwegazi nge-DASH. www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf. Ukuhlaziywa kuka-Agasti 2015. Ifikeleleke kuJulayi 21, 2020.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Umhla we-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa kweDisemba 2020. Kufumaneka ngoJanuwari 25, 2021.

• Izifo Zentliziyo
• Uyihlisa njani iCholesterol kunye nokutya
• Isondlo