Ukutya Okutsha kokuLwa izifo

Umxholo

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Nalu uvumo: Ndibhale malunga nesondlo iminyaka, ke ndiyazi ukuba ilungile kanjani isalmon kuwe-kodwa andiyonto yasendle ngayo. Ngapha koko, andizange ndiyitye okanye enye intlanzi. Ngelixa ndiphalaza iimfihlo zam zokutya, ndinokuvuma ukuba isiselo esiluhlaza esilulwayo asiyonto, ikomityi yam yeti. Kodwa ndinexhala: Ngokutsiba isalmon, enye yokutya okuphezulu kwi-omega-3 fatty acids, kunye neti eluhlaza, kunye ne-antioxidants yayo yokulwa nomhlaza, ngaba ndiyayicutha impilo yam?

Kuyavela ukuba ayindim ndedwa onale nkxalabo. Yiyo loo nto iinkampani zokutya zimpompe iimveliso ezitsha ezizele ziikhompawundi zokulwa izifo ezifanayo nezo zifumaneka kwezinye zezona ntlawulo zisempilweni zehlabathi. Ukongeza izondlo-zondlo ekutyeni apho zingekhoyo ngokwendalo-ayiyombono intsha. Kwaqala ngo-1924 xa ityuwa yafumana ukwanda kweayodini; Kungekudala, ivithamin D yongezwa kubisi kunye nentsimbi kumgubo omhlophe. Kodwa namhlanje abavelisi baya ngaphaya kokongeza iivithamini kunye neeminerals. Baphucula iimveliso zabo ngezondlo eziphezulu ezinjongo yazo ingekuko ukukhusela nje ngokuchasene nokunqongophala kwesondlo, kodwa kukuthintela izifo. Umzekelo, inkcubeko ephilayo kunye esebenzayo, okanye ibhaktiriya elungileyo, iyogathi ngoku inokufumaneka kwiibhokisi zesiriyeli kunye nemivalo yamandla. Kwaye uhlobo olufanayo lwe-omega-3 esempilweni yentliziyo ekutyeni kwaselwandle yongezwa kwitshizi, iyogathi, kunye nejusi yeorenji (ususe incasa yentlanzi). "Ngaphezulu kwama-200 okutya okuqinisiweyo okuphehlelelwe kulo nyaka uphelileyo kuphela, okunye okuninzi kusendleleni," utshilo uDiane Toops, umhleli weendaba kunye neendlela zomhleli wopapasho lwezorhwebo Ukutya okufanelekileyo kwaye Ukulungiswa kokutya. "Awunakuphoswa kukubabona kwivenkile enkulu- phantse kuzo zonke iindlela."

Kodwa nokuba babekhona kwinqwelo yakho ngomnye umcimbi. "Kwiimeko ezininzi uya kuba ulumkile xa uthenga ezi mveliso," utshilo uRoberta Anding, R.D, osisithethi esisekwe eHouston seAmerican Dietetic Association. "Kodwa ayingabo bonke abantu- kwaye kufuneka ulumke ungagungqi kongezwe into engaphaya kwamandla akho uze ulibale ukuzibuza ukuba ingaba kufuneka utye kakhulu olo hlobo lokutya kwasekuqaleni " Sisebenze noAnding kunye nezinye iingcali ukunceda ekuboneni ukuba zeziphi ezona zinto zintsha zokutya ezinqatyisiweyo esinokuzithatha xa uphuma- kwaye ushiye eshelufini.

Ukutya okune-Omega-3 Fatty Acids

Kukho iintlobo ezintathu eziphambili zala mafutha e-polyunsaturated-EPA, i-DHA, kunye ne-ALA. Ezi zimbini zokuqala zifumaneka ngokwendalo kwiintlanzi nakwioyile yeentlanzi. Iimbotyi zesoya, ioli ye-canola, i-walnuts, kunye ne-flaxseed iqulethe i-ALA.

Ngoku ungene

Imajarini, amaqanda, ubisi, itshizi, iyogathi, waffles, cereal, crackers, kunye neetshiphusi tortilla.

Into abayenzayo

Izixhobo ezinamandla ezichasene nesifo sentliziyo, omega-3 fatty acids zinceda ukunciphisa uxinzelelo lwegazi, ukulawula ukudumba ngaphakathi kwimithambo yeendonga ezinokukhokelela ekuvaleni, nasekulawuleni ukubetha kwentliziyo. Ukongeza, zibalulekile ekusebenzeni kwengqondo, kunceda ukuthintela uxinzelelo. Ukuba uzama ukukhusela isifo senhliziyo, i-American Heart Association icebisa ukusebenzisa ii-ounce ezimbini okanye ngaphezulu kwee-4-ounce zeentlanzi ezinamafutha ngeveki (malunga nama-2,800 ukuya kuma-3 500 milligrams e-DHA kunye ne-EPA ngeveki-elingana no-400 ukuya ku-500 milligrams yonke imihla). Ikwacebisa ukutya ukutya okutyebileyo kwe-ALA kodwa akalichazanga inani elithile.

Ngaba ufanele ukuluma?

Uninzi lwezidlo zabasetyhini zipakisha i-ALA eninzi kodwa nje i-60 ukuya kwi-175 milligrams ye-DHA kunye ne-EPA yonke imihla-akwanelanga ngokwaneleyo. Intlanzi enamafutha yeyona ndlela ingcono yokukhupha ukutya kwakho, utshilo u-Anding, kuba ngowona mthombo we-omega-3s ugxile kakhulu, ukongeza kwi-calories ephantsi, iprotein ephezulu, kunye nezityebi kwi-zinc kunye ne-selenium. "Kodwa ukuba awuyityi, iimveliso ezinqatyisiweyo zezona zinto zibambekayo," utshilo uPeter Howe, Ph.D., umlawuli weZiko loPhando ngeNzululwazi yezeMpilo kwiYunivesithi yase Mzantsi Australia. Kwisifundo awasenzayo, amadoda angama-47 atyebe kakhulu kunye nabasetyhini-uninzi lwabo lwalungatyanga iintlanzi rhoqo- ukutya okutyiweyo kunye ne-omega-3 eyongeziweyo. "Emva kweenyanga ezintandathu amanqanaba egazi e-omega-3s EPA kunye ne-DHA anyuke ngokwaneleyo ukuba abe nefuthe lokukhusela entliziyweni," utsho.

Unokuphinda usebenzise le mveliso inqabileyo ukuba ukhulelwe okanye uncancisa, ngakumbi ukuba ukugula kwasekuseni kwenza ukuba iintlanzi zingathandeki kunesiqhelo. U-Emily Oken, MD, uprofesa oncedisayo kwiSebe le-Ambulatory Care kunye noThintelo kwi-DHA Isikolo sezonyango saseHarvard. "Uphononongo lubonisa ukuba ezi omega-3s zinokunyusa i-IQ yeentsana eziyifumana kubisi lwebele."

Ukuthenga ntoni

Jonga iimveliso ezine-DHA eyongeziweyo kunye ne-EPA onokuthi uyithathele indawo yokunye ukutya okunempilo ekutyeni kwakho. Amaqanda angcono kakhulu e-omega-3 e-Eggland (52 mg ye-DHA kunye ne-EPA edityanisiweyo ngeqanda ngalinye), i-Horizon Organic Reduced Fat Milk Plus DHA (32 mg indebe), i-Breyers Smart iyogathi (32 mg DHA nge-6-ounce carton), kunye ne-Omega Farms Monterey I-Jack Cheese (i-75 mg ye-DHA kunye ne-EPA idityaniswe nge-ounce) zonke ziyawulungela umthetho oyilwayo. Ukuba ubona imveliso iqhayisa amakhulu aliqela eemiligram ze-omega-3s, jonga ileyibhile ngononophelo. "Kungenzeka ukuba yenziwe ngeflakisi okanye omnye umthombo we-ALA, kwaye umzimba wakho awuzokwazi ukusebenzisa ngaphezulu kwepesenti enye ye-omega- 3 kuyo," utshilo uWilliam Harris, Ph.D., unjingalwazi kwezamayeza. KwiYunivesithi yoMzantsi Dakota. "Ke ukuba imveliso ibonelela nge-400 milligrams ye-ALA, ilingana nokufumana kuphela i-4 milligram ye-EPA."

Ukutya okuneePhytosterols

Amanani amancinci ezi zinto zityalo afunyanwa ngokwendalo kumantongomane, ioyile kunye nemveliso.

Ngoku ungene

Ijusi ye-orenji, itshizi, ubisi, imajarini, iiamangile, cookies, iimuffins, kunye neyogathi.

Into abayenzayo

Bavimba ukufunxwa kwecholesterol emathunjini amancinci.

Ngaba ufanele ukuluma?

Ukuba inqanaba lakho le-LDL (i-cholesterol embi) li-130 milligrams kwidesilitha okanye ngaphezulu, inkqubo ye-National Cholesterol Education Programme yaseburhulumenteni icebisa ukongeza ii-2 gram zepytosterol kukutya kwakho yonke imihla-isixa ekunzima ukusifumana ekutyeni. (Umzekelo, kungathatha ikomityi enye yeoyile yombona, ongomnye wemithombo esisityebi.) "Le mali kufuneka incede ukwehlisa i-LDL yakho nge-10 ukuya kwi-14 yepesenti kwiveki ezimbini," utshilo uPenny Kris-Etherton, Ph.D., RD , ilungu lekomiti yeAmerican Heart Association yekomiti yokondla. Ukuba i-cholesterol yakho ye-LDL iyi-100 ukuya kwi-129 mg / dL (ngaphezulu kancinci kwinqanaba elifanelekileyo), thetha nogqirha wakho, ucebisa uKris-Etherton. Ukupasa xa ukhulelwe okanye umongikazi, njengoko abaphandi bengaqinisekanga ukuba iisterols ezongezelelweyo zikhuselekile ngala maxesha. Ngesizathu esinye, unganiki abantwana iimveliso eziqinisekisiweyo ze-sterol.

Ukuthenga ntoni

Fumana into enye okanye ezimbini onokuthi uzitshintshe ngokulula ngokutya okwaziyo ukukutya yonke imihla ukunqanda ukutya iikhalori ezongezelelweyo. Zama iNgcaciso yoMzimba Intliziyo yesilumko se-orange juice (1 g sterols ngekomityi), i-Benecol isasazeka (i-850 mg sterols ngepunipoon), i-Lifetime Low- Fat Cheddar (660 mg nge-ounce), okanye i-Promise Activ Super-Shots (2 g nge-3 ounces) . Ukufumana isibonelelo esiphezulu, hlula iigrama ezi-2 ozifunayo phakathi kwesidlo sakusasa kunye nesidlo sangokuhlwa, utshilo uCyril Kendall, Ph.D., isazinzulu sophando kwiYunivesithi yaseToronto. "Ngale ndlela uya kuthintela ukufunxeka kwecholesterol kwizidlo ezibini endaweni yokutya kube kanye."

Ukutya kunye neProbiotic

Xa zihlala, iinkcubeko ezisebenzayo zebhaktiriya eziluncedo zongezwa kukutya ngokukodwa ukubanika ukonyusa impilo-hayi nje ukubilisa imveliso (njengeyogathi) -abizwa ngokuba ziiprobiotic.

Ngoku ungene Iyogathi, iyogathi eqingqiweyo, ukutya okuziinkozo, ii-smoothies zebhotile, itshizi, imivalo yamandla, itshokholethi kunye neti.

Into abayenzayo

Iiprobiotic zinceda ukunqanda ukosuleleka kwendlela yokuchama kwaye ugcine inkqubo yakho yokwetyisa yonwabile, inceda ukunciphisa kunye nokukhusela ukuqhina, urhudo kunye nokudumba. Kwisifundo esivela kwiDyunivesithi yase-Oulu eFinland, abasetyhini abatya iimveliso zobisi ezineebhaktiriya zeprobiotic kathathu okanye nangaphezulu ngeveki babemalunga neepesenti ezingama-80 amathuba okuba bafumane i-UTI kule minyaka mihlanu idlulileyo kunaleyo ingaphantsi kwesihlandlo esinye. Iveki. "Iiprobiotic zinokuthintela ukukhula kwe - E. coli Kwindlela yokuchama, ukunciphisa umngcipheko wosulelo, "ucacisa uWarren Isakow, MD, unjingalwazi oncedisayo kwezamayeza kwiYunivesithi yaseWashington University of Medicine eSt. kunye nezinye iintsholongwane.

Ngaba ufanele ukuluma?

"Abasetyhini abaninzi banokuzuza ngokutya iiprobiotics njengendlela yokuthintela," utshilo uAnding. "Kodwa ukuba unengxaki yesisu, yeyona nto ikhuthaza ngakumbi ukuba ubadle." Yiba nenye yeenkonzo ezimbini okanye ezimbini ngosuku.

Ukuthenga ntoni

Funa uphawu lweyogathi enenkcubeko ngaphaya kwezi zimbini zifunekayo kwinkqubo yokubila- ILactobacillus (L.) isiBulgaria kwaye Streptococcus thermophilus. Abo baxele izibonelelo zokuphelisa isisu zibandakanya IBifidus rhoqo (ngokukodwa kwi-Dannon Activia), L. reuteri (kuphela kwiiYogtts zeFama yaseStonyfield), kunye noL. acidophilus (kwi-Yoplait kunye nezinye iimveliso zesizwe). Itekhnoloji entsha ithetha ukuba ii-probiotiki zinokongezwa ngempumelelo kwiimveliso ezizinzileyo ezinjengeesiriyeli kunye neebhari zamandla (i-Kashi Vive cereal kunye ne-Attune bar yimizekelo emibini), ezizezona zikhethekileyo xa ungayithandi iyogathi-kodwa lumka malunga namabango enkcubeko kwi yoghurt ekhenkcezisiweyo; Iiprobiotic azinakuphila kakuhle kwinkqubo yokuqandusela.

Ukutya okuneZicatshulwa zeTi eluhlaza

Zenziwe ngetii eluhlaza engenafafayiweyo, ezi zinto zicatshulwa ziqukethe ii-antioxidants ezinamandla ezibizwa ngokuba ziikatechins.

Ngoku ungene

Iindawo zokutya, iziselo ezithambileyo, itshokolethi, iikuki, kunye ne-ayisikrimu.

Into abayenzayo

Ezi antioxidants zilwa nomhlaza, isifo senhliziyo, isifo sohlangothi, kunye nezinye iingxaki ezinzulu zempilo. Kwisifundo seminyaka eli-11 esapapashwa kwiJenali ye Umbutho wezoNyango waseMelika Kunyaka ophelileyo, abaphandi baseJapan bafumanisa ukuba abasetyhini abasela iikomityi ezintathu ukuya kwezine zeti eluhlaza ngosuku banciphisa umngcipheko wokufa nakweyiphi na into ebangela ukuba bangabikho kwezonyango ngama-20 epesenti. Ezinye izifundo zokuqala zibonisa iti eluhlaza yonyusa imetabolism, kodwa uphando oluninzi luyafuneka.

Ngaba ufanele ukuluma?

Akukho mveliso inqatyisiweyo uya kukunika catechins ngaphezu ikomityi yeti eluhlaza (50 ukuba 100 mg), kwaye kuthatha kude ngaphezu koko ukufumana inzuzo, uthi Jack F. Bukowski, MD, Ph.D., unjingalwazi oncedisayo we amayeza kwisikolo sezonyango saseHarvard. "Kodwa ukuba iimveliso ezinqatyisiweyo zithatha indawo yokutya okungaphantsi kokutya okudlayo, kufanelekile ukubandakanya," utsho.

Ukuthenga ntoni

I-Tzu T-Bar (i-75 ukuya kwi-100 mg ye-catechin) kunye ne-Luna Berry Pomegranate ye-Tea Cakes (90 mg ye-catechin) ziindlela ezinempilo ezizezinye kwi-snacks osenokuba sele usitya.

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