Isifo senhliziyo nokudla

Ukudla okunempilo kuyisici esikhulu ekwehliseni ubungozi besifo senhliziyo.

Ukudla ngendlela enempilo nendlela yokuphila kunganciphisa ubungozi bakho:

• Isifo senhliziyo, isifo senhliziyo, nesifo sohlangothi
• Izimo eziholela esifo senhliziyo, kufaka phakathi i-cholesterol ephezulu, umfutho wegazi ophakeme, nokukhuluphala
• Ezinye izinkinga zempilo ezingamahlalakhona, kufaka phakathi uhlobo lwesifo sikashukela sohlobo 2, ukukhumuzeka kwamathambo nezinye izinhlobo zomdlavuza

Lo mbhalo wenza izincomo ezingasiza ekuvikeleni isifo senhliziyo nezinye izimo ezingathinta impilo yenhliziyo yakho. Abantu njengamanje abanesimo senhliziyo njengokuhluleka kwenhliziyo noma ezinye izinkinga zempilo ezinjengesifo sikashukela, kufanele bakhulume nomhlinzeki wabo wezokunakekelwa kwezempilo ngokuthi hlobo luni lokudla olungcono kakhulu. Ungadinga ukwenza izinguquko ezithile ekudleni kwakho ezingafakiwe kulezi zincomo.

IZITHELO NEZITHELE

Izithelo nemifino kuyingxenye yokudla okunempilo enhliziyweni. Yimithombo emihle ye-fiber, amavithamini, namaminerali. Iningi linamafutha amancane, ama-calories, i-sodium ne-cholesterol.

Yidla ukudla okungu-5 noma ngaphezulu kwezithelo nemifino ngosuku.

Thola i-fiber eningi ngokudla izithelo eziphelele esikhundleni sokuphuza ijusi.

AMANZI

Khetha ukudla okusanhlamvu okuphelele (okufana nesinkwa sikakolweni wonke, okusanhlamvu, ama-crackers, ne-pasta noma ilayisi elinsundu) okungenani uhhafu wokudla okusanhlamvu kwakho kwansuku zonke. Imikhiqizo yokusanhlamvu inikeza i-fiber, amavithamini, amaminerali, nama-carbohydrate ayinkimbinkimbi. Ukudla okusanhlamvu okuningi kakhulu, ikakhulukazi ukudla okusanhlamvu okusanhlamvu (njengesinkwa esimhlophe, ipasta, nezimpahla ezibhakiwe) kungadala ukuzuza kwesisindo.

Nciphisa izimpahla ezibhakwe ezinamafutha amaningi njengama-butter roll, ama-cheese crackers, nama-croissants, nososo kakhilimu we-pasta. Gwema ukudla okulula okuhlanganisiwe okuqukethe owoyela abangenawo u-hydrogenated noma amafutha we-trans.

UKUDLA AMAPHrotheni Anempilo

Inyama, izinkukhu, ukudla kwasolwandle, uphizi omisiwe, udali, amantongomane namaqanda yimithombo emihle yamaprotheni, amavithamini B, insimbi, namanye amavithamini namaminerali.

Kumele:

• Yidla okungenani ama-servings ama-2 enhlanzi enesilinganiso esiphansi ngeviki.
• Pheka ngokubhaka, ukuwosa, ukuwosa, ukuwosa, ukubilisa noma ukuwagalela ngemicrowave esikhundleni sokuthosa okujulile.
• Okokungenela okuyinhloko, sebenzisa inyama encane noma udle ukudla okungenanyama izikhathi ezimbalwa ngesonto. Thola amaprotheni kokudla kwamaprotheni okutshalwa esikhundleni salokho.

Ubisi neminye imikhiqizo yobisi yimithombo emihle yamaprotheni, i-calcium, amavithamini B i-niacin ne-riboflavin, namavithamini A no-D.

Amafutha, Amafutha, ne-Cholesterol

Ezinye izinhlobo zamafutha ziphilile kunezinye. Ukudla okunamafutha amaningi agcwele futhi adlulisayo kubangela ukuthi i-cholesterol yakheke emithanjeni yakho (emithanjeni yegazi). Lokhu kukubeka engcupheni yokuhlaselwa yisifo senhliziyo, isifo sohlangothi, nezinye izinkinga ezinkulu zempilo. Gwema noma ubeke umkhawulo ekudleni okuphezulu kula mafutha. Amafutha we-Polyunsaturated ne-monounsaturated aqhamuka emithonjeni yemifino anezinzuzo eziningi zezempilo.

Kumele:

• Ukudla okunamafutha amaningi agcwele kubandakanya imikhiqizo yezilwane efana nebhotela, ushizi, ubisi lonke, u-ayisikhilimu, ukhilimu omuncu, isinqumelo, nenyama enamafutha njengebhekoni.
• Amanye amafutha emifino (ukhukhunathi, isundu, namafutha esundu kernel) nawo aqukethe amafutha agcwele. La mafutha aqinile ekamelweni lokushisa.
• Nciphisa amafutha we-trans ngangokunokwenzeka ngokugwema amafutha we-hydrogenated noma i-hydrogenated. Lezi zivame ukutholakala ekudleni okuhlanganisiwe nakumajarini aqinile.

Cabanga ngalokhu okulandelayo lapho ukhetha imajarini:

• Khetha imajarini ethambile (ubhavu noma uketshezi) ngaphezu kwamafomu enduku anzima.
• Khetha imajarini ngamafutha emifino ketshezi njengesithako sokuqala. Okungcono kakhulu, khetha ama-margarine "alula" afaka kuhlu lwamanzi njengesithako sokuqala. Lezi ziphansi kakhulu emafutheni agcwele.
• Funda ilebula lephakeji ukukhetha imargarine engenawo amafutha we-trans.

AmaTrans fatty acids amafutha angenampilo akha lapho uwoyela wemifino uthola i-hydrogenation.

• Amafutha eTrans angakhuphula izinga le-LDL (elibi) le-cholesterol egazini lakho. Zingabuye zehlise izinga le-cholesterol yakho ye-HDL (enhle).
• Ukugwema amafutha we-trans, ukunciphisa ukudla okuthosiwe, izimpahla ezibhakiwe ezentengiso (ama-donuts, amakhukhi, nama-crackers), nama-margarine aqinile.

AMANYE AMACEBISO OKUGCINA INHLIZIYO YAKHO IPHILILE

Ungakuthola kukusiza ukukhuluma nodokotela wezokudla mayelana nokukhetha kwakho kokudla. I-American Heart Association ingumthombo omuhle wolwazi ngokudla nesifo senhliziyo. Linganisa inani lamakhalori owadlayo nenombolo oyisebenzisayo usuku ngalunye ukugcina isisindo somzimba esinempilo. Ungacela udokotela wakho noma isazi sokudla ukuze akusize uthole inani elihle lama-khalori wakho.

Nciphisa ukudla okudla okunama-calories amaningi noma okunomsoco omncane, kufaka phakathi ukudla okunjengeziphuzo ezithambile namaswidi aqukethe ushukela omningi.

I-American Heart Association incoma ukuthi ukudla kwe-sodium kungabi ngaphezu kwama-milligram angama-2,300 (cishe 1 ithisipuni, noma u-5 mg) ngosuku ngomkhawulo ofanele ongekho ngaphezu kuka-1,500 mg ngosuku kubantu abadala abaningi. Nciphisa usawoti ngokunciphisa inani likasawoti olifaka ekudleni lapho udla futhi upheka. Nciphisa futhi ukudla okuhlanganisiwe okufakwe usawoti, okufana namasobho nemifino ekheniwe, inyama ephulukisiwe, kanye nokudla okubandayo. Ngaso sonke isikhathi hlola ilebula lokudla okunempilo ngokuqukethwe kwe-sodium ngakunye futhi uqiniseke ukuthi unaka inani leseva ngesiqukathi ngasinye. Ukudla kwesizini ngejusi likalamula, amakhambi amasha noma izinongo esikhundleni salokho.

Ukudla okungaphezu kwama-300 mg we-sodium ngokudla ngakunye kungahle kungalingani ekudleni kwe-sodium okuncishisiwe.

Vocavoca umzimba njalo. Isibonelo, hamba okungenani imizuzu engama-30 ngosuku, ngamabhulokhi emizuzu eyi-10 noma ngaphezulu. Zama ukuhambisa okungenani imizuzu engama-30 kakhulu, uma kungenjalo, izinsuku zesonto.

Nciphisa inani lotshwala obuphuzayo. Abesifazane akufanele babe neziphuzo ezidakayo ezingaphezu kwezingu-1 ngosuku. Abesilisa akufanele babe neziphuzo ezingaphezu kuka-2 ngosuku. Isiphuzo esisodwa sichazwa njengama-ounces ayi-355 (mililita) kabhiya, ama-ounces ama-5 (14 mL) wewayini, noma isiphuzo esingu-1/2-ounce (44 mL) sotshwala.

Ukudla - isifo senhliziyo; I-CAD - ukudla; Isifo semithambo yegazi - ukudla; Isifo senhliziyo - ukudla

• I-cholesterol - ukwelashwa kwezidakamizwa

• Ukudla okunempilo
• Izinhlanzi ekudleni
• Izithelo nemifino
• Ukukhuluphala kanye nempilo

U-Arnett DK, uBlumenthal RS, u-Albert MA, uBuroker AB, et al. Umhlahlandlela we-2019 ACC / AHA ekuvinjelweni okuyinhloko kwesifo senhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force on Guidelines Practice Guidelines. Ukujikeleza. 2019; 140 (11): e596-e646. I-PMID: 30879355 pubmed.ncbi.nlm.nih.gov/30879355/.

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

UHensrud DD, uHeimburger DC. I-interface yomsoco wezempilo kanye nezifo. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

I-Mozaffarian D. Ukudla okunomsoco nesifo senhliziyo nemithambo yegazi. Ku: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 49.

Iwebhusayithi ye-US Food and Drug Administration. Ilebuli yamaqiniso amasha nezithuthukisiwe yomsoco - izinguquko ezibalulekile. www.fda.gov/media/99331/download. Kubuyekezwe uJanuwari, 2018. Kufinyelelwe ngo-Okthoba 4, 2020.