Amaprotheni ahamba phambili enhliziyo yakho

-Delile

• Ukukha Amaprotheni Akho
• Inhlanzi
• Amantongomane Nemidumba
• Izinkukhu
• Ubisi olunamafutha aphansi
• Amaphrotheni Angakanani?
• Ingabe amaprotheni amaningi ayingozi?

Ngabe amaprotheni angaba nenhliziyo enhle? Ochwepheshe bathi yebo. Kepha uma kukhulunywa ngokukhetha imithombo yamaprotheni engcono kakhulu ekudleni kwakho, kukhokhela ukubandlulula. Kubalulekile futhi ukudla inani elifanele lezinhlobo ezahlukene zamaprotheni. Isibonelo, i-American Heart Association ibika ukuthi abantu abaningi baseMelika bathola amaprotheni amaningi kunalokho okudingekayo enyameni enamafutha amaningi.

Ukudla amanoni agcwele kakhulu kungakhuphula amazinga we-cholesterol enesisindo esiphansi (LDL), okungaholela esifo senhliziyo. Inyama esetshenzisiwe ixhunyaniswe nesifo senhliziyo, ngokwengxenye ngenxa yokuqukethwe kwayo okuphezulu kwe-sodium eyengeziwe, ngokusho kweHarvard School of Public Health.

Ukukha Amaprotheni Akho

Ucwaningo oluningi lukhombisa ukuthi ukufaka inyama enamafutha amaningi ngamaphrotheni anempilo eningi njengezinhlanzi, ubhontshisi, izinkukhu, amantongomane nobisi olunamafutha amancane kungasiza ekuvikeleni isifo senhliziyo. Izakhi zomzimba kulezi zinhlobo zamaprotheni zingasiza ukwehlisa i-cholesterol nomfutho wegazi futhi kukusize ugcine isisindo esinempilo. Ngokukhetha la maprotheni kunezinketho zenyama enamafutha amaningi, unganciphisa ingozi yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi, kubika iCleveland Clinic.

Ucwaningo olusanda kwenziwa kulo magazini luthole ukuthi amazinga aphezulu okudla inyama ebomvu anyusa ingozi yokuba nesifo senhliziyo. Unganciphisa leyo ngozi ngokushintshela kweminye imithombo yamaprotheni. Ukudla izinhlanzi eziningi namantongomane kwakuhlotshaniswa nengozi ephansi kakhulu. Ukukhishwa okukodwa ngosuku kwamantongomane kwakuhlotshaniswa nengozi ephansi engamaphesenti angama-30 yesifo senhliziyo kunaleyo eyodwa ekhonzwa ngosuku yenyama ebomvu. Ukudotshwa kwezinhlanzi okukodwa nsuku zonke kwakunesilinganiso esiphansi samaphesenti angama-24, kanti izinkukhu nobisi olunamafutha aphansi nakho kwakuhlotshaniswa nengozi ephansi, ngamaphesenti ayi-19 namaphesenti ayi-13, ngokulandelana.

Kepha yiziphi izinhlobo ezithile zala maprotheni aphilile enhliziyweni okufanele uwadle futhi udinga malini?

Inhlanzi

Inhlanzi ingenye yamaprotheni aphezulu akhethwa ukusiza ukuvimbela isifo senhliziyo. Kufanele udle umugqa owodwa we-3- to 6-ounce fillet noma i-3-ounce can eyodwa yenhlanzi isonto ngalinye. Ezinye zezinhlobo ezinhle kakhulu zezinhlanzi ongazidla, ezizokwehlisa ubungozi besifo senhliziyo, zifaka:

I-Tuna

Ngaphezu kweprotheni elincanyana oyithola ku-tuna lokho okungasendle, okusha, noma okusemathinini emanzini, uzothola nenzuzo yama-omega-3 fatty acids. Ama-omega-3 fatty acids akhonjisiwe ukunciphisa ubungozi bezinkinga eziningana zenhliziyo. I-tuna nayo iqukethe amavithamini B-12 no-D, niacin, ne-selenium. I-tuna ye-albacore ekheniwe noma efakwe emathinini iphakeme kancane ku-mercury, ngakho-ke zama i-tuna “chunk light”.

Uhlobo lwenhlanzi

Noma ngabe i-salmon oyidlayo iyi-pink yasendle, entsha, noma ekheniwe, kuyisinqumo esihle senhliziyo yakho. Njenge-tuna, i-salmon iqukethe i-omega-3s, kanye ne-phosphorus, i-potassium, i-selenium, namavithamini B-6, B-12, no-D. I-salmon yasendle inezakhamzimba eziningi nama-omega-3 fatty acids, okwenza leyo nketho ibe ngcono salmon ephakanyisiwe epulazini. Ukuze ulungiselele kahle, zama ukubhaka i-salmon imizuzu eyi-10 nge-intshi ngayinye yobukhulu.

IHarvard School of Public Health iphawula ukuthi ngenkathi i-porterhouse steak engu-6-ounce eboshiwe ihlinzeka ngamagremu angama-40 wamaprotheni aphelele, iphinde ihambise cishe amagremu angama-38 amafutha - ayi-14 awo agcwele. Inani elifanayo le-salmon linikeza ngama-34 amagremu wamaprotheni nama-gramu ayi-18 kuphela amafutha - ama-4 kuphela awo agcwele.

Amantongomane Nemidumba

Ngokwezifundo ezithile, amantongomane angesinye sezinqumo ezinempilo kunazo zonke ongazenzela inhliziyo yakho. Izinketho zifaka ama-walnuts, ama-alimondi, ama-cashews, ama-pean namantongomane.

Imidumba efana nobhontshisi, uphizi, namalenti kungenye indlela enhle kakhulu. Aqukethe i-cholesterol namafutha amancane kakhulu kunenyama. IHarvard School of Public Health iphawula ukuthi inkomishi yelentilizi ephekiwe iletha amagremu ayi-18 wamaprotheni, nengaphansi kuka-1 gram wamafutha.

Ngaphezu kwamantongomane nobhontshisi, amantongomane emvelo namanye ama-nut butters ukukhetha okunempilo enhliziyweni. Yidla izipuni eziphakathi kuka-2 no-4 webhotela lomnqumo wemvelo, ongenashukela ngesonto.

Izinkukhu

UMayo Clinic ubala izinkukhu, njengenkukhu noma i-turkey, njengomthombo wamaprotheni aphezulu onamafutha aphansi. Uma ukuthunyelwa kwezinkukhu kuhlotshaniswa nengozi ephansi yesifo senhliziyo kunaleso esisodwa senyama ebomvu ngosuku.

Qaphela ukukhetha izinketho ezingamafutha aphansi ngempela. Isibonelo, khetha amabele enkukhu angenasikhumba ngaphezu kwama-patties enkukhu othosiwe. Gwema noma yimaphi amafutha abonakalayo bese ususa isikhumba lapho ulungisa izitsha zezinkukhu.

Ubisi olunamafutha aphansi

Isiphakamiso sokukhetha izinhlobo ezinamafutha aphansi ezintweni ezilandelayo ezinamafutha aphezulu:

• ubisi
• ushizi
• iyogathi
• ukhilimu omuncu

Yize amaqanda engewona umkhiqizo wobisi, i-CDC iphinda ituse ukuthi kusetshenziswe abamhlophe bamaqanda noma imikhiqizo emhlophe eqandisiwe, esikhundleni samaqanda aphelele anezikhupha. Abanye, noma kunjalo, bayakhombisa ukuthi amaphesenti angama-70 abantu abanalo ushintsho oluncane emazingeni e-cholesterol ngokusetshenziswa kwamaqanda okuphelele. Lolu cwaningo olufanayo luye lwembule ukuthi okungenzeka ukuthi amaphesenti angama-30 wabantu abadla amaqanda aphelele abhekwa njenge- "hyper-responders" futhi angabona ukwanda kohlobo oluthile lwe-LDL, olubizwa ngephethini A, kepha okuyizifo ezingakhuthazi kakhulu isifo senhliziyo kunephethini B LDL.

Amaphrotheni Angakanani?

Ngabe unquma kanjani ukuthi mangaki la maprotheni anempilo enhliziyweni ongawadla? Cishe amaphesenti ayi-10 kuye kwangama-30 ama-calories akho ansuku zonke kumele avela emaprotheni. Isibonelelo sokudla esinconyiwe samagremu wamaprotheni adingekayo usuku ngalunye sinje:

• abesifazane (abaneminyaka engu-19 kuya ku-70 +): amagremu angama-46
• amadoda (aneminyaka engu-19 kuye ku-70 +): ama-56 amagremu

Isibonelo, inkomishi yobisi inamagremu ayi-8 wamaprotheni; Ama-ounces ayi-6 salmon anamagremu angama-34 wamaprotheni; kanti inkomishi kabhontshisi eyomile inamagremu ayi-16. Lokhu kuzungeze inani lamaprotheni abesilisa abangawadinga usuku lonke. Cabanga ngezidingo zakho zamaprotheni ngaphakathi komongo wohlelo lokudla olunempilo jikelele. Ngokwenza njalo, uzobe uzibeka ethubeni lokuthola impilo engcono yenhliziyo.

Ingabe amaprotheni amaningi ayingozi?