Ezona protein zibalaseleyo zentliziyo yakho

Umxholo

• Ukuchola iiProteni zakho
• Intlanzi
• Amandongomane kunye nemidumba
• Iinkuku
• Ubisi olunamafutha asezantsi
• Zingaphi iiprotheni?
• Ngaba iiprotheyini ezininzi ziyingozi?

Ngaba iiproteni zinokuba sempilweni ngentliziyo? Iingcali zithi ewe. Kodwa xa kuziwa ekukhetheni eyona mithombo yeprotheni ilungileyo yokutya kwakho, kuhlawulela ukukhetha. Kukwabalulekile ukutya isixa esifanelekileyo seentlobo ezahlukeneyo zeprotein. Umzekelo, iAmerican Heart Association inika ingxelo yokuba abantu abaninzi baseMelika bafumana iprotein eninzi kunaleyo bayifunayo kwizidlo ezinamafutha amaninzi.

Ukutya amanqatha amaninzi kunokunyusa i-lipoprotein (LDL) ye-cholesterol, enokukhokelela kwisifo sentliziyo. Iinyama ezigqityiweyo zinxulunyaniswe nesifo sentliziyo, ngokuyinxenye ngenxa yomxholo ophezulu wesodium, ngokweziKolo zeHarvard zeMpilo kaRhulumente.

Ukuchola iiProteni zakho

Inani lezifundo lubonisa ukuba ukubuyisela inyama enamafutha aphezulu ngeeproteni ezinentliziyo entle njengentlanzi, iimbotyi, iinkukhu, amantongomane, kunye nobisi olunamafutha asezantsi kunokunceda ukuthintela isifo sentliziyo. Izakha mzimba kwezi ntlobo zeprotheyini zinokunceda ukuthoba i-cholesterol kunye noxinzelelo lwegazi kwaye zikuncede ugcine ubunzima obusempilweni. Ngokukhetha ezi proteni kukhetho lwenyama enamafutha aphezulu, ungawunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nokubetha, ingxelo yeKliniki yaseCleveland.

Uphononongo lwakutsha nje kwiphephancwadi lufumanise ukuba amanqanaba aphezulu okutya inyama ebomvu anyusa umngcipheko wesifo sentliziyo. Ungawunciphisa loo mngcipheko ngokutshintshela kwezinye iindlela zokufumana iiprotein. Ukutya iintlanzi kunye namandongomane kunxulunyaniswa nomngcipheko ophantsi kakhulu. Umsebenzi omnye ngemini yamandongomane wawunxulunyaniswa nomngcipheko ophantsi wesifo sentliziyo ngama-30 epesenti kunesidlo senyama ebomvu ngosuku. Ukuhanjiswa kweentlanzi mihla le kwakuneepesenti ezingama-24 kumngcipheko ophantsi, ngelixa iinkukhu kunye nobisi olunamafutha asezantsi zazinxulunyaniswa nomngcipheko omncinci, kwiipesenti ze-19 kunye neepesenti ezili-13 ngokwahlukeneyo.

Kodwa zeziphi iintlobo ezithile zezi proteni zisempilweni kwaye kufuneka uzitye kwaye ufuna malini?

Intlanzi

Intlanzi yenye yeeprotheyini eziphezulu ezithathwa ukunceda ukuthintela isifo sentliziyo. Kuya kufuneka utye i-ounce enye ukuya kwi-6 ukuya kwi-6-ounce fillet okanye i-3-ounce can yeentlanzi veki nganye. Ezinye zeentlobo zeentlanzi zokutya, eziya kunciphisa umngcipheko wesifo sentliziyo, zibandakanya:

Ityhuna

Ukongeza kwiprotein ecekeceke oyifumana kwityhuna leyo isendle, intsha, okanye enkonkxiweyo emanzini, uya kufumana isibonelelo se-omega-3 fatty acids. I-Omega-3 fatty acids ibonakalisiwe ukunciphisa umngcipheko weengxaki zentliziyo. I-Tuna ikwanazo neevithamini B-12 kunye no-D, niacin, kunye ne-selenium. I-albacore tuna okanye enkonkxiweyo ityhuna iphakame kancinci kwi-mercury, ke endaweni yoko zama "i-chunk light" ityhuna endaweni yoko.

Islamoni

Nokuba i-salmon oyityayo yeyasendle, intsha, okanye ipinki enkonkxiweyo, lukhetho olukrelekrele lwentliziyo yakho. Njenge-tuna, isalmon ine-omega-3s, kunye ne-phosphorus, i-potassium, i-selenium, kunye neevithamini B-6, B-12, kunye no-D. I-salmon yasendle iphezulu kwizakhamzimba kunye ne-omega-3 fatty acids, eyenza ukhetho ifama ekhulise isalmon. Ukulungiselela okunempilo, zama i-salmon yokugcoba imizuzu eli-10 nge-intshi nganye ubukhulu.

Isikolo saseHarvard seMpilo yoLuntu siphawula ukuba ngelixa i-porterhouse ebilisiweyo ye-6-ounce ibonelela ngeegram ezingama-40 zeprotheyini epheleleyo, ikwahambisa malunga ne-38 gram ye-fat-14 yazo igcwele. Inani elifanayo le-salmon libonelela nge-34 yeeprotheyini kunye ne-18 yegrama yamanqatha kuphela-ziyi-4 kuphela ezigcweleyo.

Amandongomane kunye nemidumba

Ngokwezifundo ezithile, amandongomane lolunye lwezona zikhetho zisempilweni onokuzenza entliziyweni yakho. Okukhethwa kukho kubandakanya ii-walnuts, ii-almonds, ii-cashews, ii-pecans kunye namandongomane.

Iimbotyi ezinjengeembotyi, ii-ertyisi kunye neelentile lolunye ukhetho olubalaseleyo. Azinayo i-cholesterol kunye namafutha amancinci kakhulu kunenyama. Isikolo seHarvard seMpilo yoLuntu siqaphele ukuba ikomityi yeelenti eziphekiweyo ihambisa i-18 yeeprotein, kwaye ingaphantsi kwe-1 gram yamafutha.

Ukongeza kumantongomane kunye neembotyi, i-peanut yendalo kunye nezinye i-nutter ze-nut zikhetho ezinempilo. Yitya phakathi kweezipuni ezi-2 ukuya kwezi-4 zendalo, ibhotolo yebhotolo eneswekile ngeveki.

Iinkuku

Ikliniki yaseMayo idwelisa iinkukhu, ezifana nenkuku okanye iturkey, njengomthombo weprotein ephezulu enamafutha. Nje ukuba ukuhambisa iinkukhu kunxulunyaniswe nomngcipheko ophantsi wesifo sentliziyo kunenye yenyama ebomvu ngosuku.

Qaphela ukuba ukhethe ukhetho olunamafutha asezantsi ngokwenene. Umzekelo, khetha amabele enkuku angenasikhumba ngaphezulu kwenyama yenkukhu eqhotsiweyo. Nciphisa nayiphi na inqatha ebonakalayo kwaye ususe ulusu xa ulungisa izitya zeenkukhu.

Ubisi olunamafutha asezantsi

Cebisa ukukhetha iinguqu ezinamafutha asezantsi kwezi zinto zinamafutha aphezulu:

• ubisi
• itshizi
• iyogathi
• ikrimu emuncu

Nangona amaqanda engengawo imveliso yobisi, i-CDC ikwacebisa ukuba kusetyenziswe abamhlophe beqanda okanye iimveliso ezimhlophe zeqanda, endaweni yamaqanda apheleleyo ane-yolk. Abanye, nangona kunjalo, babonisa ukuba iipesenti ezingama-70 zabantu abanalo utshintsho oluncinci kumanqanaba e-cholesterol ngokusetyenziswa kweqanda lonke. Kwa olu phando lutyhila ukuba iipesenti ezingama-30 zabantu abatya amaqanda bagqalwa “njengabaphenduli behyper” kwaye banokubona ukwanda kohlobo oluthile lwe-LDL, ebizwa ngokuba yipateni A, kodwa ezingakhuthazi izifo zentliziyo kunepateni B LDL.

Zingaphi iiprotheni?

Ugqiba njani ukuba ungazitya ezi protein zinempilo-zempilo? Phantse iipesenti ezili-10 ukuya kwezi-30 zeekhalori zakho zemihla ngemihla kufuneka zivele kwiiprotheni. Isibonelelo esinconywayo sokutya seegram zeprotheyini ezifunekayo suku ngalunye ngolu hlobo lulandelayo:

• abasetyhini (abaneminyaka eyi-19 ukuya kuma-70 +): iigrama ezingama-46
• amadoda (aneminyaka eyi-19 ukuya kuma-70 +): iigrama ezingama-56

Umzekelo, ikomityi yobisi ineegram ezili-8 zeprotheyini; Ii-ounces ze-6 zesalmon zine-34 yeeprotein; nekomityi yeembotyi ezomileyo ineegram ezili-16. Oku kukujikeleza isixa seprotein esifunwa yindoda endala usuku lonke. Cinga ngeemfuno zakho zeprotein ngaphakathi komxholo wesicwangciso sokutya esisempilweni. Ngokwenza njalo, uya kube ubeka wena kwindlela yentliziyo ebhetele.

Ngaba iiprotheyini ezininzi ziyingozi?