Uqala njani (kwaye unamathela) kwintliziyo yokutya okusempilweni

Impilo-ntle

Isifo sentliziyo ngumbulali wokuqala wamadoda nabasetyhini eUnited States, ngokweZiko loLawulo lweNtsholongwane kunye noThintelo (CDC). Inika ingxelo engaphezulu kwe- Ukufa kwabantu abangama-859,000 ngonyaka, ingxelo yeAmerican Heart Association (AHA). Kutheni le nto ezo zibalo- okanye ukutya okunesondlo sentliziyo kubalulekile kuwe?

Unokuba semngciphekweni omkhulu kunokuba ucinga. Malunga Zine. Zihlanu% kubo bonke abantu abadala eU.S., okanye kwizigidi ezili-108 zabantu, banexinzelelo lwegazi oluphezulu. Uxinzelelo lwegazi oluphezulu kukubeka emngciphekweni wesifo sentliziyo kunye nokubetha. Ngokunjalo ne-cholesterol ephezulu. Inikwe indlela esixhaphake ngayo isifo sentliziyo , Akukho mntu unokukwazi ukungayinaki impilo yentliziyo.

Impilo yentliziyo ibaluleke kakhulu kuthi sonke ukuba siyithathele ingqalelo, utsho ugqirha wentliziyo uNicole Harkin, MD, umseki Intliziyo yonke yeentliziyo . Enye yeendlela ezilungileyo zokuphinda ufumane ulawulo ngokuthatha ingqalelo enkulu kwizinto ozibeka kwifriji yakho, ipatri, kunye nomzimba yonke imihla. Funda ngendlela yokunciphisa umngcipheko wesifo sentliziyo ngokwenza utshintsho olululo kwiindlela zakho zokutya.

Yintoni ethathwa njengokutya okusempilweni ngentliziyo?

Ngokubanzi, ukutya okunesifo sentliziyo yinto enzima kwiziqhamo, imifuno, kunye nokutya okuziinkozo-kunye nokukhanya kwinyama ebomvu kunye namafutha angenampilo kubandakanya amafutha agcweleyo kunye namafutha e-trans. Amafutha eTrans, ahlala efumaneka kukutya okuneoyile ye-hydrogenated, anyuse amanqanaba akho asezantsi e-lipoprotein (LDL), ekwabizwa ngokuba yi-cholesterol yakho embi, kunye nokunciphisa i-HDL yakho, okanye elungileyo, i-cholesterol.

Ukhe wayiva ngaphambili, kodwa iyasebenza, utshilo uJohn P. Cooke, MD, Ph.D., unjingalwazi kunye nosihlalo wesebe lezesayensi yeentliziyo e-Houston Methodist Hospital e-Texas Medical Centre kunye nelungu lebhodi yeengcebiso zesayensi Umntuⁿ .

Kuqala, jonga ukutya ofuna ukukutya ngakumbi. Xa ukhetha iiresiphi, unokufuna ukukhangela iiresiphi ezibiza izithako ezinje ngemifuno, iimbotyi, kunye nentlanzi ezityebileyo kwi-omega-3 fatty acids.

Khetha ukutya okutyebileyo kwii-antioxidants, njengoko kunciphisa ukuvuvukala emzimbeni kwaye kunokunceda ekuthinteleni imiba yentliziyo, wongeza uBansari Acharya, i-RDN, ingcali yokutya ebhalisiweyo kunye nesondlo malunga nokutya. Okona kutya kukutya okunee antioxidants kubandakanya naluphi na uhlobo lwamajikijolo, ngakumbi iiblueberries, imifuno eluhlaza, amagqabi e-sitrasi kunye neeavokhado.

Ngoku, makhe siqwalasele ukutya ofuna ukukunciphisa okanye mhlawumbi nokukuphepha.

Ukutya okuphezulu kunamafutha apheleleyo kuluhlu, njengoko zinokuqhuba amanqanaba e-cholesterol yakho yegazi, ngakumbi i-cholesterol yakho ye-LDL. Oku kubandakanya ukutya okuninzi okuvela kwimveliso yezilwanyana. Cinga inyama kunye nobisi olunamafutha apheleleyo. Oko kubandakanya inyama esele yenziwe, inyama yenkomo, inyama yehagu, itshizi enamafutha apheleleyo kunye nebhotolo. Nangona kunjalo, ikwabandakanya ukutya okuninzi okuthosiweyo, izinto ezibhakiweyo, kunye nokutya okulungiselelwe kwangaphambili okutyiwa.

Ukuba awukenzi njalo, qala ngokufunda iileyibhile zenyani yesondlo xa usesezitolo zokutya ukuze ufumanise ukuba mangaphi amafutha atyebileyo anokutya ngaphambi kokuba ukuthenge. I-AHA icebisa ukunciphisa umda osetyenzisiweyo wokutya okunamafutha ukuya kuthi ga kwiipesenti ezintlanu okanye iipesenti ezi-6 zokutya ikhalori iyonke. Oko kusebenza malunga ne-13 gram yeenqatha ezigcweleyo ngosuku ukuba unamathela kwisicwangciso sokutya semihla ngemihla se-2,000-calorie.

Nantsi ibhonasi: Ukutya ukutya okusempilweni kunokukunceda ugcine ubunzima bomzimba osempilweni. Oko kunokukunceda ngakumbi ukunciphisa umngcipheko wokuba nesifo sentliziyo .

Ezona ndlela zimbini zintle zokutya kwentliziyo ukuzama

Ezimbini zokutyaezona zilungileyo unokuzama kukutya kweMeditera kunye nokutya kwe-DASH. Nantsi into ekufuneka uyazi ngabo bobabini.

Ukutya kweMeditera

Isicwangciso sokutya iMeditera sinika izibonelelo ezininzi zempilo, ukuhlangabezana neengcebiso ze-AHA zokutya okusempilweni kunye nditsho nokunceda ukuguqula ii-prediabetes . Xa ulandela esi sicwangciso sokutya, ugxila ekutyeni ukutya okuninzi okunezondlo, ukutya okusekwe kwizityalo. Oko kubandakanya iziqhamo, imifuno, iinkozo ezipheleleyo, iimbotyi kunye namandongomane kunye nembewu. Kukwacetyiswa ukuba kusetyenziswe ioyile yomnquma endaweni yebhotolo kunye nokuncamathela kumgangatho ophantsi ukuya kumodareyitha weeprotheyini ezingacacanga ezinjengeentlanzi kunye nenkukhu, kunye neemveliso zobisi ezinamafutha asezantsi okanye ezingenamafutha (endaweni yamafutha abo).

Ukutya okunguDASH

I-AHA ikwanika ubhontsi ukuya kwi- Ukutya okunguDASH . IDASH imele iindlela zokutya zokumisa uxinzelelo lwegazi. Esi sicwangciso sikwagxininisa iziqhamo, ii-veggie, kunye neenkozo ezipheleleyo, ngamanani amancinci e-fat-fat and free-free milk, intlanzi, iinkukhu, amandongomane kunye neoyile yemifuno. Ufuna kwakhona ukunciphisa amanqatha agcweleyo kunye nothutho. Ngokuka-AHA, oku kutya kuvumela inyama eninzi kunye nobisi olunamafutha asezantsi kunokutya kweMeditera ngokubanzi. Olunye uphawu lokutya kukukuko ufikelele kwityuwa : Kuya kufuneka ujonge ukugcina ukutya kwakho kwesodium imihla ngemihla kungaphantsi kwe-2300 mg-kwaye ngokufanelekileyo ukuya kwi-1500 mg okanye ngaphantsi.

Enye indlela ekhethekileyo apho ezi ndlela zokutya zilungele intliziyo yakho: Zithanda ukugxininisa ukutya okuqulethe ii-nitrate zokutya, utshilo uGqirha Cooke. Uphando, ngolu hlobo Ufundo luka-2015 kwijenali Uxinzelelo lwegazi , iphakamisa ukuba i-nitrate yokutya inokunceda ukunciphisa uxinzelelo lwegazi. Njani? Umzimba wakho uguqula le nto ibe yi-nitric oxide, eyi-vasodilator. Ngamanye amagama, oko kutya kunceda ukugcina imithambo yegazi yakho ivulekile kwaye igazi lihamba ngokulula kuzo.

Ukutya okufana neebhitethi, imifuno enamagqabi aluhlaza, ukutya kwesitrasi, kunye namandongomane kunye nembewu ziphezulu kwii-nitrate zokutya umzimba wakho onokuguqula zibe yi-nitric oxide. Ukugcina imithambo yegazi esempilweni kuya kukunceda woyise izifo ezosulelayo, wongeza uGqirha Cooke.

Unamathela njani kwisicwangciso sokutya esisempilweni sentliziyo

Jongana nokutya ukutya okusempilweni ixesha elininzi, utshilo uGqirha Cooke. Yitya imifuno emininzi, utye iintlanzi ezininzi, kwaye wenze imithambo yonke imihla – imizuzu engama-30 yokuzilolonga yonke imihla – kwaye uyakuba sempilweni.

Kodwa nokuba unayo yonke injongo elungileyo emhlabeni, ukunamathela kwisicwangciso sokutya esisempilweni kunokuba ngumceli mngeni. Unokufuna ukwenza utshintsho, kodwa kubonakala kunzima ukukwenza yonke into oyityayo ngaxeshanye. Kwaye unexhala lokuba awuzokwazi ukunamathela kubo ixesha elide.

Qala ngotshintsho oluncinci

Akunyanzelekanga ukuba ugqibezele ukutya kwakho konke ngaxeshanye. Ngapha koko, kunokuba ngcono ukuba ungakwenzi oko. Cinga amanyathelo amancinci. Ukwenza ngempumelelo utshintsho oluncinci olusebenzayo kunokuseta ithoni kwaye kukukhuthaze ukuba uqhubeke.

Ndihlala ndidibana nabantu apho bakhoyo, ke ndicinga ukuba ukuqala kancinci nokwenza olo tshintsho luncinci lunokufikeleleka ngokulula kubalulekile, utshilo uGqirha Harkin.

Ungaqala ngokwazisa isidlo esinye semifuno ngeveki. Isenokuba sisitya esitsha okanye utshintsho kwisitya osithandayo. Umzekelo, ungayitshintsha inyama ebomvu kwi-tacos yakho yasebusuku ngeembotyi ezimnyama okanye iilentile. Amanyathelo ambalwa alula ayimizekelo yamancinci, kodwa inentsingiselo ibandakanya:

• Ukuthengisa ibhotolo ngeoyile yomnquma esempilweni
• Ukutshintshela irayisi emhlophe okanye ipasta yohlobo olupheleleyo lweenkozo
• Sebenzisa isonka sengqolowa epheleleyo endaweni yesonka esimhlophe
• Ukutshintsha ubisi olunamafutha aphezulu okanye iyogathi kunye neemveliso zobisi ezinamafutha asezantsi
• Ukutshintshwa kwamaqebengwana okutya okuncinci kunye ne-walnuts, ezinxulumene nomngcipheko osezantsi wesifo sentliziyo
• Khetha ukutya iintlanzi ezityebileyo kwi-omega-3s

Ngokuthe ngcembe faka utshintsho olulungileyo

Emva kokuba wenze iinguqu ezimbalwa ukuqala, Uya kuziva kamnandi ngawe kwaye uyakuqonda ukuba ungayenza, utshilo uGqirha Harkin.

Kulapho lixesha lokuqala ukongeza kwiinguqu ezimbalwa. Ukuba ubuthembele kwiindlela zokupheka ezimbalwa ezizanyisiweyo nezinyani kwizidlo ezinempilo, yazisa isidlo esitsha okanye uzame iresiphi entsha veki nganye.

Zixolele ukuba uyatyibilika

Ngamanye amaxesha uya kuba nokuhamba kwindlela yakho yokutya enentliziyo entle, kwaye kulungile. Njengoko uGqirha Cooke esitsho, wonke umntu uyalingeka amaxesha ngamaxesha.

Into ebalulekileyo ekufuneka uyenzile ukuyamkela kwaye uqhubeke. Zinike ubabalo kwaye ungahlali nakweziphi na iimpazamo ekuthiwa ziimpazamo.

Ungalibali ukuthatha amayeza akho ngokufanelekileyo

Ukutya ukutya okunesifo sentliziyo ngokuqinisekileyo linyathelo kwicala elifanelekileyo, kodwa ufuna ukukhumbula amayeza akho, nawo. Ungayeki ukuthatha nawaphi na amayeza anokumiselwa ngugqirha wezifo zentliziyo yakho ngaphandle kokuxoxa ngawo nomboneleli wakho wokuqala wezempilo.

Ukuba unesifo sentliziyo, indlela yokuphila ayithathi indawo yamayeza akho, utshilo uGqirha Harkin. Kukho iimeko ezithile apho ngokuqinisekileyo sinokunciphisa idosi okanye siyeke iyeza elithile. Kodwa oko kuya kuhlala kwenziwa phantsi kweliso likagqirha wakho.

Ukuba unesifo sentliziyo okanye imeko ephakamisa umngcipheko wesifo sentliziyo, unokuthatha uhlobo olunye okanye nangaphezulu lonyango kwimeko yakho. Umzekelo, ukuba une-cholesterol ephezulu, unokuthatha iyeza ukuthoba amanqanaba e-cholesterol, mhlawumbi a statin njenge Lipitor okanye ICrestor .

Olunye unyango onokuthi uluthathe lubandakanya enye okanye ezingaphezulu kwezi zilandelayo:

• I-Anticoagulants (igazi elincinci)
• IiAntiplatelet Agents okanye iTrip Antiplatelet Therapy
• I-Angiotensin-Ukuguqula i-Enzyme (ACE) Inhibitors
• I-Angiotensin II Receptor Blockers
• I-Angiotensin Receptor-Neprilysin Inhibitors
• IBlock blockers
• Isithinteli seCalcium Channel
• I-Digoxin
• Womchamo
• IVasodilators

Ewe kunjalo, kukho okunye ukutya okunengxaki xa uthatha amayeza athile.Qiniseka ukuba uxoxa ngokutya okunokubakho kwesiyobisi kunye nomboneleli wakho wezempilo xa ucwangcisa ukutya kwakho okutsha.

Ezinxulumene: Ukutya oku-6 akufuneki kukudibanisa namayeza