Ukufakwa okulula, okuhlakaniphile kwenhliziyo

Ukudla okunempilo yenhliziyo kunamafutha agcwele. Amafutha agcwele angakhuphula i-cholesterol yakho embi futhi avale imithambo yakho yegazi. Ukudla okunempilo enhliziyweni kukhawulela nokudla nosawoti ongeziwe, ongakhuphula umfutho wegazi lakho, noshukela owengeziwe, okungaholela ekutholeni isisindo.

Ukwenza izinqumo zokudla okunempilo enhliziyweni akusho ukuthi kufanele udele ukunambitheka. Okusemqoka ukufaka umkhiqizo omusha, okusanhlamvu okuphelele, ubhontshisi, inyama engenamafutha, inhlanzi nobisi olunamafutha amancane.

Nciphisa inani lamafutha obisi lwakho. Imikhiqizo yobisi enamafutha wonke inamafutha agcwele. Kepha kunezinketho ezinempilo.

• Esikhundleni sebhotela, pheka ngomnqumo, i-canola, ummbila noma u-oyela we-safflower.
• Faka esikhundleni sokhilimu osindayo ngobisi olunamanzi oluhwamukile.
• Faka esikhundleni ushizi wobisi lonke, iyogathi nobisi ngezinguqulo ezinamafutha aphansi.

Isilingo. Uma iresiphi ifuna ubisi lonke, uvamise ukufaka iningi noma lonke ivolumu ngobisi olunamafutha noma olunamafutha amancane ngaphandle kokwehliswa kwekhwalithi yokugcina.

Khetha inyama engenamafutha. Banamafutha amancane futhi bangcono enhliziyweni yakho. Lapho ukhetha futhi upheka inyama engenamafutha:

• Susa isikhumba enkukhu nase-turkey ngaphambi kokuphaka.
• Khetha ukusikeka okunempilo kwengulube, njenge-tenderloin noma i-loin chops.
• Bheka ukusikeka kwenkomo okubhalwe ukuthi "ukukhetha" noma "khetha."
• Gwema ukusikwa kwenkomo kwenkomo, noma ukusikeka okubhalwe ukuthi "prime."
• Sika amafutha abonakalayo ngaphambi kokupheka.
• Esikhundleni sokuthosa, ukubhaka, ukuwosa, noma ukugoqa inyama ethosiwe.
• Uma amachibi amafutha amaningi epanini, uthele ngaphambi kokuphaka inyama.

Lungisa inyama njengengxenye yesidlo, kunokuba ukhange kakhulu. Isibonelo, govuza inyama yengulube ethosiwe nge-broccoli bese ukhipha ilayisi elinsundu. Kanye nenyama, uthola imifino nokusanhlamvu okuphelele.

Ungazama futhi ukufaka inyama esikhundleni sokudla kwakho.

• Ubhontshisi bumnandi emasobho, kumasaladi nangaphezu kwelayisi.
• Amantongomane amnandi amasaladi, ukudla okuthosiwe nemifino.
• Amaqanda enza amadina amakhulu, njengama-omelets nama-frittatas.
• Amakhowe engeza ukuthungwa okunenyama kuma-sauces, casseroles, nase-stroganoffs.
• UTofu uhamba kahle ngama-curries futhi ugovuza izitsha ezithosiwe.
• Yidla izinhlanzi eziningi, ikakhulukazi izinhlanzi ezine-omega-3 fatty acids eningi. Lokhu kufaka phakathi i-herring, i-sardine, i-salmon, i-tuna, i-trout ne-mackerel.

Ukuze unciphise usawoti, gcina ikhishi lakho ngososo, isobho, ukudla okusemathinini, noma amamiksi. Esikhundleni sikasawoti, nonga ukudla kwakho nge:

• I-orange, ilamula, noma ijusi likalamula
• Izinongo namakhambi
• Uviniga
• Imifino engenawo usawoti ihlangana

Ufulawa omhlophe, ilayisi elimhlophe, nezinye izinhlamvu ezihlanjululiwe kuphucwe izakhi zomsoco wazo. Imvamisa ubathola ekudleni okunoshukela omningi, i-sodium, namafutha.

Izinhlamvu eziphelele zilayishwe i-fiber kanye nokudla okunempilo. Zingasiza ukwehlisa i-cholesterol egazini lakho futhi zikwenze uzizwe ugcwele isikhathi eside. Njengoba uthenga ukudla, funda amalebula wokuqukethwe okunamafutha noshukela. Qaphela ukuthi:

• Isinkwa esisanhlamvu sonke, okusanhlamvu kanye nama-crackers afaka kuhlu ukolweni ophelele njengesithako sokuqala kumalebula abo
• Ufulawa ophelele kakolweni esikhundleni sefulawa omhlophe
• Irayisi elinsundu noma lasendle esikhundleni selayisi elimhlophe
• Ibhali likakolweni eliphelele
• I-oatmeal
• Ezinye izinhlamvu ezifana ne-quinoa, i-amaranth, i-buckwheat, ne-millet

Qaphela ukuthi imikhiqizo echazwe njenge- “multi-grain” ingaqukatha okusanhlamvu noma ingaqukathi.

Ushukela omningi ekudleni kwakho ngokuvamile kusho amakhalori amaningi ngaphandle kwezakhi eziningi zomsoco. Ukugcina isisindo sakho siqinile futhi nenhliziyo yakho iphilile, nciphisa ushukela owudlayo.

• Sika ushukela kuzindlela zokupheka ngomunye wesithathu noma ngaphezulu. Imvamisa ngeke uwubone umehluko.
• Kokupheka, sebenzisa ama-appleauce angenashukela ngamanani alinganayo endaweni kashukela.
• Sebenzisa i-ginger, i-allspice, noma isinamoni ku-oatmeal.
• Nciphisa ukusetshenziswa kweziphuzo ezinoshukela ezinjengamathayi amnandi, iziphuzo zezemidlalo namasoda.

I-Baked Salmon Dijon

• 1 inkomishi (240 milliliters, mL) ukhilimu omuncu onamafutha
• 2 amathisipuni (tsp), noma i-10 mL, idile eyomile
• Izipuni eziyi-3 (tbsp), noma ama-45 mL, ama-scallions, aqoshiwe
• 2 tbsp (30 mL) lwesinaphi se-Dijon
• 2 tbsp (30 mL) ijusi kalamula
• 1 ½ lbs (680 g) salmon fillet enesikhumba esikwe maphakathi
• ½ tsp (2.5 ml) impuphu kagalikhi
• ½ tsp (2.5 mL) upelepele omnyama
• Njengoba kudingeka, isifutho sokupheka esingenamafutha

1. Hlanganisa ukhilimu omuncu, i-dill, u-anyanisi, lwesinaphi, nejusi likalamula esitsheni esincane ukuze uhlangane.
2. Faka i-salmon, uhlangothi lwesikhumba phansi, eshidini elilungisiwe. Fafaza impuphu kagalikhi nopelepele. Spread nge-sauce.
3. Bhaka i-salmon kuze kube opaque maphakathi nendawo, cishe imizuzu engama-20.

Umthombo: National Heart, Lung, and Blood Institute.

Isoso le-Vegetarian Spaghetti

• 2 tbsp (30 mL) amafutha omnqumo
• 2 anyanisi omncane, oqoshiwe
• 3 clove garlic, oqoshiwe
• 1 ¼ izinkomishi (300 ml) zucchini, lisikiwe
• 1 tbsp (15 mL) oregano, omisiwe
• 1 tbsp (15 mL) basil, omisiwe
• I-8 oz (227 g) yethosi yesosi yetamatisi ephansi
• I-6 oz (170 g) yethini le-tomato enamathisela aphansi
• 2 utamatisi ophakathi, oqoshiwe
• 1 inkomishi (240 mL) amanzi

1. Esikhathini esikhwameni esiphakathi, uwoyela wokushisa. Songa u-anyanisi, ugalikhi, ne-zucchini emafutheni imizuzu emihlanu emlilweni ophakathi.
2. Faka izithako ezisele bese ubila imizuzu engu-45. Khonza i-pasta ephelele yokusanhlamvu, ephekwe ngaphandle kasawoti.

Umthombo: Umhlahlandlela Wakho Wokwehlisa Umfutho Wegazi Wakho nge-DASH, U.S. Health and Human Services.

Isifo semithambo yegazi - ukushintshwa okuhlakaniphile kwenhliziyo; I-atherosclerosis - ukufakwa kwenhliziyo okuhlakaniphile; I-cholesterol - ukufakwa kwenhliziyo okuhlakaniphile; Isifo senhliziyo - ukushintshwa kwenhliziyo okuhlakaniphile; Ukudla okunempilo - ukufakwa kwenhliziyo okuhlakaniphile; Wellness - inhliziyo smart esikhundleni

U-Eckel RH, uJakicic JM, u-Ard JD, et al. Umhlahlandlela we-2013 AHA / ACC wokuphathwa kwendlela yokuphila ukunciphisa ubungozi benhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force on Guidelines Practice. UJ Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. I-PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

I-National Heart, Lung, ne-Blood Institute (NHLBI) iwebhusayithi. Ngamafuphi: umhlahlandlela wakho wokwehlisa umfutho wegazi nge-DASH. www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf. Kubuyekezwe u-Agasti 2015. Kufinyelelwe ngoJulayi 21, 2020.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Umhlaka 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe ngoJanuwari 25, 2021.

• Izifo Zenhliziyo
• Ungayinciphisa Kanjani I-cholesterol Ngokudla
• Ukudla okunomsoco