Isifo sentliziyo kunye nokutya

Ukutya okusempilweni yeyona nto iphambili ekunciphiseni umngcipheko wesifo sentliziyo.

Ukutya okusempilweni kunye nendlela yokuphila kunokunciphisa umngcipheko:

• Isifo sentliziyo, isifo sentliziyo, kunye nokubetha
• Iimeko ezikhokelela kwisifo sentliziyo, kubandakanya i-cholesterol ephezulu, uxinzelelo lwegazi oluphezulu kunye nokukhuluphala
• Ezinye iingxaki zempilo ezingapheliyo, kubandakanya uhlobo lwe-2 yeswekile, i-osteoporosis, kunye nezinye iindlela zomhlaza

Eli nqaku lenza izindululo ezinokukunceda ukuthintela isifo sentliziyo kunye nezinye iimeko ezinokuchaphazela impilo yentliziyo yakho. Abantu okwangoku abanesimo sentliziyo njengokungaphumeleli kwentliziyo okanye ezinye iingxaki zempilo ezinje ngeswekile, kufuneka bathethe nomboneleli wabo wezempilo malunga nokuba loluphi uhlobo lokutya olulungileyo. Kuya kufuneka wenze iinguqu ezithile kwindlela otya ngayo ezingafakwanga kwezi ngcebiso.

IZIQHAMO NEMITHAMBO EMIFUTSHANE

Iziqhamo kunye nemifuno yinxalenye yokutya okusempilweni. Ziyimithombo efanelekileyo yefiber, iivithamini kunye neemaminerali. Uninzi lunamafutha asezantsi, iikhalori, isodiyam, kunye necholesterol.

Yitya i-5 okanye ngaphezulu kokutya kweziqhamo kunye nemifuno ngosuku.

Fumana ifayibha engakumbi ngokutya iziqhamo zonke endaweni yokusela ijusi.

IINKOZO

Khetha ukutya okuziinkozo okupheleleyo (okufana nesonka sengqolowa, icereal, ii-crackers, kunye ne-pasta okanye irayisi emdaka) ubuncinci isiqingatha sokutya okuziinkozo kwemihla ngemihla. Iimveliso zeenkozo zibonelela ngefayibha, iivithamini, iiminerali, kunye nee-carbohydrate ezintsonkothileyo. Ukutya ukutya okuziinkozo okuninzi, ngakumbi ukutya okusulungekileyo okuziinkozo (okunjengesonka esimhlophe, ipasta, kunye nezinto ezibhakiweyo) kunokubangela ukutyeba.

Nciphisa ukutya okuphekiweyo okunamafutha aphezulu njengebhotolo, isonka samasi, kunye neecroissants, kunye neesosi zokhrim zepasta. Gwema ukutya okutyayo okuqulethe ioyile ye-hydrogenated okanye amafutha e-trans.

UKUTYA IPROTEYINI ESEMPILWENI

Inyama, iinkukhu, ukutya kwaselwandle, ii-ertyisi ezomisiweyo, iilentile, amandongomane, kunye namaqanda yimithombo yeprotheni, iivithamini ze-B, i-iron, kunye nezinye iivithamini kunye neeminerali.

Kufuneke u:

• Yitya ubuncinci ii-servings ezi-2 zeentlanzi ezisezantsi nge-veki.
• Pheka ngokubhaka, ukujija, ukujija, ukubila, ukubilisa, okanye ukwenza imicrowave endaweni yokufryiza okunzulu.
• Ukungenisa okuphambili, sebenzisa inyama encinci okanye utye ukutya okungenanyama amaxesha ambalwa ngeveki. Fumana iprotein kukutya okusekwe kwizityalo endaweni yoko.

Ubisi kunye nezinye iimveliso zobisi yimithombo elungileyo yeeproteni, i-calcium, iivithamini B ze-niacin kunye ne-riboflavin, kunye neevithamini A kunye no-D.

AMAFUTHA, IIOYI, KUNYE NECHOLESTEROL

Ezinye iintlobo zamafutha zisempilweni kunezinye. Ukutya okuphezulu kumafutha agcweleyo kunye nokuhambisa kubangela ukuba i-cholesterol yakheke kwimithambo yakho (yegazi). Oku kukubeka emngciphekweni wokuhlaselwa sisifo sentliziyo, ukubetha, kunye nezinye iingxaki zempilo. Kuphephe okanye ukunciphisa ukutya okuphezulu kula mafutha. Amafutha e-Polyunsaturated kunye ne-monounsaturated avela kwimithombo yemifuno anezibonelelo ezininzi zempilo.

Kufuneke u:

• Ukutya okunamafutha amaninzi ahlanganisiweyo kubandakanya iimveliso zezilwanyana ezifana nebhotolo, itshizi, ubisi olupheleleyo, i-ayisikhrim, ukhilimu omuncu, isinqumelo, kunye nenyama enamafutha efana nebhekoni.
• Ezinye iioyile zemifuno (ikhokhonathi, intende yesundu, kunye neoyile yesundu) zineenqatha ezigcweleyo. La mafutha aqinile kubushushu begumbi.
• Nciphisa amafutha okuhambisa kangangoko ngokuphepha amafutha e-hydrogenated okanye ayinxalenye ye-hydrogenated. Ezi zihlala zifumaneka kumashwamshwam aphekiweyo kunye nakwimargarine eqinileyo.

Cinga ngezi zinto zilandelayo xa ukhetha imajarini:

• Khetha imajarini ethambileyo (ityhubhu okanye ulwelo) ngaphezulu kweefom zezinti ezinzima.
• Khetha iigargarine ngeoyile yemifuno engamanzi njengesixhobo sokuqala. Nokuba kubhetele, khetha "ukukhanya" imajarini edwelisa amanzi njengesithako sokuqala. Oku kungaphantsi kumanqatha apheleleyo.
• Funda ilebhile yephakheji ukukhetha imajarini engenawo amafutha e-trans.

IiTrans fatty acids ngamafutha angenampilo enza xa ioyile yemifuno ingena kwi-hydrogenation.

• Amafutha eTrans anganyusa inqanaba le-LDL (embi) ye-cholesterol egazini lakho. Banokuhlisa nenqanaba le-cholesterol yakho ye-HDL (elungileyo).
• Ukuthintela amafutha athambisayo, ukunciphisa ukutya okuthosiweyo, izinto ezibhakiweyo zorhwebo (iidonathi, iicookies, kunye neeqhekeza), kunye neeargarine ezinzima.

AMANYE AMACEBISO OKUGCINA INTLIZIYO YAKHO IPHILILE

Unokukufumanisa kuluncedo ukuthetha nengcali yokutya malunga nokhetho lwakho lokutya. Umbutho weAmerican Heart Association ungumthombo olungileyo wolwazi malunga nokutya kunye nesifo sentliziyo. Ukulinganisela inani leekhalori ozidlayo kunye nenombolo oyisebenzisayo imihla ngemihla ukugcina ubunzima bomzimba obuphilileyo. Unokucela ugqirha okanye ugqirha wakho ukuba akuncede ufumane inani elifanelekileyo leekhalori.

Nciphisa ukutya okutyayo okuphezulu kwiikhalori okanye ukutya okungenazondlo, kubandakanya ukutya okufana neziselo ezibandayo kunye neelekese eziqulathe iswekile eninzi.

I-American Heart Association icebisa ukuba ukutya kwe-sodium kungabikho ngaphezulu kwe-2,300 milligrams (malunga ne-1 ithisipuni, okanye i-5 mg) ngemini enomda ofanelekileyo ongadluli kwi-1,500 mg ngemini kubantu abadala. Nciphisa ityuwa ngokunciphisa ityuwa oyigalela ekutyeni xa usitya naxa upheka. Nciphisa nokutya okupakishwe ngetyuwa okongezwa kuzo, ezinje ngeesuphu ezisemathinini kunye nemifuno, inyama ephilisiweyo, kunye nokutya okubandayo. Ngalo lonke ixesha jonga iilebhile yesondlo kumxholo wesodiyam ngokukhonza kwaye uqiniseke ukuba unike ingqalelo kwinani lokuhanjiswa kwisingxobo ngasinye. Ukutya kwexesha kunye nejusi yelamuni, amayeza amatsha okanye iziqholo endaweni yoko.

Ukutya okungaphezulu kwama-300 mg esodium xa kusetyenzwa akunakulunga kwisondlo esinciphileyo.

Zilolonge rhoqo. Umzekelo, hamba ubuncinci imizuzu engama-30 ngosuku, kwiibhloko zemizuzu eli-10 okanye ngaphezulu. Zama ukuhambisa ubuncinci imizuzu engama-30 ubuninzi, ukuba ayingabo bonke, iintsuku zeveki.

Nciphisa inani lotywala obuselayo. Abasetyhini akufuneki bangabikho ngaphezulu kwesiselo esinxilisayo esinye ngosuku. Amadoda akufuneki abe neziselo ezinxilisayo ezingaphezu kwezi-2 ngosuku ngalunye. Isiselo esinye sichazwa njengee-ounces eziyi-355 zeebhiya, iililitha ezili-148 zewayini, okanye imitha eyi-44 yeelitha yotywala.

Ukutya - isifo sentliziyo; I-CAD - ukutya; Isifo semithambo yegazi - ukutya; Isifo sentliziyo - ukutya

• Cholesterol - unyango lweziyobisi

• Ukutya okusempilweni
• Iintlanzi ekudleni
• Iziqhamo nemifuno
• Ukutyeba kakhulu kunye nempilo

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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. NdinguColl Cardiol. 2014; 63 (25 Pt B): 2960-2984. IINKCUKACHA: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

IHensrud DD, Heimburger DC. Ujongano lwesondlo kwimpilo nakwizifo. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

I-Mozaffarian D. Isondlo kunye nesifo sentliziyo kunye nesifo se-metabolic. Ku: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 49.

Iwebhusayithi yoLawulo lwezoKutya kunye nokuSebenzisa iziyobisi. Ilebhile yenyani entsha kunye nephuculweyo yeleyibhile- utshintsho olungundoqo www.fda.gov/media/99331/download. Ukuhlaziywa ngoJanuwari, 2018. Ifikeleleke ngo-Okthobha 4, 2020.