Izifo Ezintsha Zokulwa Nokudla

-Delile

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Nasi isivumo sokholo: Sekuyiminyaka ngibhala mayelana nokudla okunomsoco, ngakho-ke ngazi kahle ukuthi i-salmon enhle kangakanani kuwe-kodwa anginayo intukuthelo ngakho. Eqinisweni, angikaze ngiyidle noma iyiphi enye inhlanzi. Ngenkathi ngichitha izimfihlo zami zokudla, ngingahle ngivume nokuthi isiphuzo esithile esenziwe ngotshani esiluhlaza akuyona, inkomishi yami yetiye. Kepha ngiyakhathazeka: Ukweqa isalmon, okunye kokudla okuphezulu kuma-omega-3 fatty acids avikela inhliziyo, netiye eliluhlaza, elinama-antioxidants alwa nomdlavuza, ingabe ngiyishintsha ngokuqinile impilo yami?

Kuvela ukuthi angingedwa onaleyo nkinga. Yingakho izinkampani zokudla zishaye imikhiqizo emisha egcwele amakhemikhali alwa nezifo afana nalawo atholakala kokunye kokudla okunempilo emhlabeni. Ukwengeza imisoco ekudleni lapho zingekho khona ngokwemvelo-akuwona neze umqondo omusha. Kwaqala ngonyaka we-1924 lapho usawoti uthola umfutho we-iodine; kungakabiphi, kwengezwa uvithamini D obisini nensimbi kufulawa omhlophe. Kepha namuhla abakhiqizi badlulela ngale kokungeza amavithamini namaminerali. Bathuthukisa imikhiqizo yabo ngama-supernutrients inhloso yawo akuyona nje ukuvikela ekushodeni kokudla okunempilo, kepha ukuvikela izifo. Isibonelo, amasiko aphilayo nasebenzayo, noma amagciwane amahle, ku-yogurt manje angatholakala emabhokisini okusanhlamvu namabha wamandla. Futhi uhlobo olufanayo lwe-omega-3 enempilo enempilo ekudleni kwasolwandle luyengezwa kushizi, iyogathi, nejusi yewolintshi (kususe ukunambitheka kwezinhlanzi). "Kungaphezu kuka-200 ukudla okuqinile okuye kwethulwa ngonyaka odlule kuphela, nokunye okuningi okusazokwenziwa," kusho uDiane Toops, umhleli wezindaba nezitayela zezincwadi zezohwebo. Ukudla Kwezempilo futhi Ukucubungula Ukudla. "Awungeke uphuthelwe ukuwababona esitolo esikhulu- cishe kuzo zonke izindlela."

Kepha ukuthi kufanele babe senqoleni yakho kungenye into. "Ezimweni eziningi ungahlakaniphile ukuthenga le mikhiqizo," kusho u-Roberta Anding, R.D., umkhulumeli wesifazane ozinze e-Houston we-American Dietetic Association. "Kodwa akuzona ezabo bonke abantu - futhi kufanele uqaphele ukuthi awuthonywa ukungezwa kwamandla amakhulu uze ukhohlwe ukuzibuza ukuthi ngabe ngabe ngabe udla okuningi kwalolo hlobo lokudla kwasekuqaleni . " Sisebenze no-Anding nabanye ochwepheshe ukusiza ukuthola ukuthi yikuphi ukudla okusha okunezivikelo eziqinile okufanele sikuthathe siye ekuphumeni- nokuthi yini okufanele siyishiye eshalofini.

Ukudla okune-Omega-3 Fatty Acids

Kunezinhlobo ezintathu eziyinhloko zala mafutha e-polyunsaturated-EPA, i-DHA, ne-ALA. Amabili okuqala atholakala ngokwemvelo emafutheni enhlanzi nasemafutheni enhlanzi. Ubhontshisi wesoya, uwoyela we-canola, ama-walnuts, ne-flaxseed aqukethe i-ALA.

Manje in

Imargarini, amaqanda, ubisi, ushizi, i-yogurt, ama-waffles, okusanhlamvu, ama-crackers nama-chips e-tortilla.

Abakwenzayo

Izikhali ezinamandla ezilwa nesifo senhliziyo, i-omega-3 fatty acids isiza ukwehlisa umfutho wegazi, ilawule ukuvuvukala ngaphakathi kwezindonga zomthambo okungaholela ekuvalekeni, nasekulawuleni ukushaya kwenhliziyo. Ngaphezu kwalokho, zibalulekile ekusebenzeni kobuchopho, zisiza ukuvimbela ukudangala. Uma uzama ukugwema isifo senhliziyo, i-American Heart Association incoma ukuthi kudliwe izinhlayiya ezinamafutha ezinamafutha amabili noma ngaphezulu ngesonto (lokho kungamamiligremu angama-2 800 kuya ku-3 500 we-DHA ne-EPA ngesonto - okulingana namamiligremu angama-400 kuya kwangama-500 nsuku zonke). Iphakamisa nokuthi kudliwe ukudla okunothe kwe-ALA kepha ayikanqumi inani elithile.

Ingabe kufanele ulume?

Ukudla kwabesifazane abaningi kupakisha i-ALA eningi kepha kungama-milligram angama-60 kuya kwangu-175 we-DHA ne-EPA nsuku zonke-hhayi ngokwanele. Izinhlanzi ezinamafutha ziyindlela engcono kakhulu yokuqinisa ukudla kwakho, kusho u-Anding, ngoba ingumthombo ogxile kakhulu we-omega-3s ngaphezu kokuba nama-calories aphansi, amaprotheni aphezulu, futhi ocebile ngamaminerali i-zinc ne-selenium. “Kodwa uma ungayidli, imikhiqizo enezivikelo eziqinile ithatha indawo enhle kakhulu,” kusho uPeter Howe, Ph.D., umqondisi weNutritional Physiology Research Center eNyuvesi yaseNingizimu Australia. Ocwaningweni alwenzile, amadoda nabesifazane abakhuluphele abangama-47—iningi labo okwakungebona abadli bezinhlanzi abavamile- ukudla okudliwa okune-omega-3s eyengeziwe. "Ngemuva kwezinyanga eziyisithupha amazinga egazi e-omega-3s EPA ne-DHA akhule ngokwanele ukuba nomthelela wokuvikela enhliziyweni," usho kanje.

Ungasebenzisa futhi le mikhiqizo enezivikelo eziqinile uma ukhulelwe noma uncelisa, ikakhulukazi uma ukugula kwasekuseni kwenza izinhlanzi zingakhangi kangako kunokujwayelekile. "Omama abazoba nomama bangafuna ukukhuphula izinga lokudla kwabo i-EPA ne-DHA ngoba kungasiza ekuvikeleni ukukhulelwa njengokukhulelwa ngaphambi kwesikhathi nomfutho wegazi ophakeme," kusho u-Emily Oken, MD, uprofesa osizayo eMnyangweni Wezokunakekelwa Kwezinambuzane Nokuvimbela Isikole Sezokwelapha saseHarvard. "Ucwaningo lubonisa ukuthi lawa ma-omega-3 angase akhulise i-IQ yezingane eziyithola obisini lwebele."

Yini okufanele uyithenge

Bheka imikhiqizo ene-DHA engeziwe kanye ne-EPA ongayifaka esikhundleni sokunye ukudla okunempilo ekudleni kwakho. Amaqanda ama-omega-3 ahamba phambili e-Eggland (ama-52 mg we-DHA ne-EPA ahlanganiswe ngeqanda ngalinye), i-Horizon Organic Reduced Fat Milk Plus DHA (32 mg inkomishi ngayinye), iBreyers Smart yogurt (32 mg DHA nge-6-ounce carton), kanye ne-Omega Farms Monterey U-Jack Cheese (75 mg we-DHA kanye ne-EPA kuhlanganiswe iwunsi ngayinye) konke kuyahambisana nesikweletu. Uma ubona umkhiqizo uziqhayisa ngamakhulu ama-milligram ama-omega- 3s, hlola ilebula ngokucophelela. "Cishe yenziwe ngefilakisi noma omunye umthombo we-ALA, futhi umzimba wakho ngeke ukwazi ukusebenzisa ngaphezu kwephesenti elilodwa lama-omega-3 avela kuyo," kusho uWilliam Harris, Ph.D., uprofesa wezokwelapha e- Inyuvesi yaseNingizimu Dakota. "Ngakho uma umkhiqizo uhlinzeka ngamamiligremu angu-400 we-ALA, kulingana nokuthola amamiligremu angu-4 kuphela e-EPA."

Ukudla okune-Phytosterols

Amanani amancane alezi zinhlanganisela zezitshalo atholakala ngokwemvelo kumantongomane, uwoyela, nasekukhiqizeni.

Manje in

Ijusi le-orange, ushizi, ubisi, imajarini, ama-alimondi, amakhukhi, ama-muffin ne-yogurt.

Abakwenzayo

Bavimba ukumuncwa kwe-cholesterol emathunjini amancane.

Ingabe kufanele ulume?

Uma ileveli yakho ye-LDL (cholesterol embi) ingama-milligram ayi-130 nge-desilitha noma ngaphezulu, uhlelo lukahulumeni wase-U.S. LeNational Cholesterol Education Programme lincoma ukwengeza amagremu ama-2 ama-phytosterol ekudleni kwakho nsuku zonke-inani okungenakwenzeka ukulithola ekudleni. (Isibonelo, kungathatha izinkomishi eziyi-1 of zamafutha ommbila, omunye wemithombo ecebe kakhulu.) "Le mali kufanele isize ukwehlisa i-LDL yakho ngamaphesenti ayi-10 kuye kwayi-14 kungakapheli amasonto amabili," kusho uPenny Kris-Etherton, Ph.D., RD , oyilungu lekomidi lezomsoco leAmerican Heart Association. Uma i-cholesterol yakho ye-LDL ingu-100 kuya ku-129 mg / dL (ingaphezulu kancane kwezinga elifanele), khuluma nodokotela wakho, kuphakamisa uKris-Etherton. Dlula ngokuphelele uma ukhulelwe noma unesi, njengoba abacwaningi bengakacacisi ukuthi ama-sterol athe xaxa aphephile yini ngalezi zikhathi. Ngesizathu esifanayo, unganiki izingane imikhiqizo ene-sterol.

Yini okufanele uyithenge

Thola into eyodwa noma ezimbili ongazishintshela kalula ukudla ongazisebenzisa nsuku zonke ukugwema ukudla amakhalori angeziwe. Zama i-Minute Maid Heart Wise orange juice (1 g sterols ngenkomishi), ukusabalala kwe-Benecol (850 mg sterols nge-isipuni), i-Lifetime Low- Fat Cheddar (660 mg nge-ounce), noma i-Promise Activ Super- Shots (2 g ngama-ounces amathathu) . Ukuze uthole inzuzo enkulu, hlukanisa amagremu ama-2 owadingayo phakathi kwasekuseni nasekuseni, kusho uCyril Kendall, Ph.D., usosayensi ocwaningayo e-University of Toronto. "Ngaleyo ndlela uzovimba ukumuncwa kwe-cholesterol ekudleni okubili esikhundleni sokudla okukodwa nje."

Ukudla okunamaProbiotic

Uma bukhoma, amasiko asebenzayo amabhaktheriya anenzuzo yengezwa ekudleni ngokukhethekile ukuze kuthuthukiswe impilo-hhayi nje ukuvundisa umkhiqizo (njengakwiyogathi) -abizwa ngokuthi ama-probiotics.

Manje in I-yogurt, iyogathi efriziwe, okusanhlamvu, ama-smoothies asemabhodleleni, ushizi, imigoqo yamandla, ushokoledi netiye.

Abakwenzayo

Ama-Probiotic asiza ukunqanda izifo ezithinta umchamo futhi agcine uhlelo lwakho lokugaya lujabule, lusize ukunciphisa nokuvimbela ukuqunjelwa, uhudo kanye nokuqunjelwa. Ocwaningweni olwenziwa eNyuvesi yase-Oulu eFinland, abesifazane abadla imikhiqizo yobisi equkethe amagciwane angama-probiotic izikhathi ezintathu noma ngaphezulu ngesonto babecishe babe ngamaphesenti angama-80 amathuba okuba kutholakale ukuthi bane-UTI eminyakeni emihlanu edlule kunalabo abenze kanjalo ngaphansi kokukodwa. isonto. "Ama-probiotic angavimba ukukhula kwe E. coli emgudwini womchamo, ukunciphisa ingozi yokutheleleka, "kuchaza uWarren Isakow, MD, uprofesa osizayo wezokwelapha eWashington University School of Medicine e-St. namanye amagciwane.

Ingabe kufanele ulume?

"Abesifazane abaningi bangazuza ngokudla ama-probiotic njengendlela yokuvimbela," kusho u-Anding. "Kodwa uma unenkinga yesisu, lokho kuyisikhuthazo esikhulu sokuwaqeda." Yiba ne-servings eyodwa noma ezimbili ngosuku.

Yini okufanele uyithenge

Funa uhlobo lweyogathi oluqukethe amasiko angaphezu kwalokhu okubili okudingekayo ngenqubo yokuvutshelwa- I-Lactobacillus (L.) i-bulgaricus futhi I-Streptococcus thermophilus. Labo ababike izinzuzo zokudambisa isisu zifaka phakathi IBifidus ejwayelekile (okukhethekile kuDannon Activia), uL. i-reuteri (kumayogathi e-Stonyfield Farm kuphela), kanye no-L. acidophilus (e-Yoplait neminye imikhiqizo eminingi kazwelonke). Ubuchwepheshe obusha busho ukuthi ama-probiotic angangezwa ngempumelelo emikhiqizweni eqinile eshalofini efana ne-cereal kanye ne-energy bar (i-Kashi Vive cereal ne-Attune bar yizibonelo ezimbili), okuyizinqumo ezinhle ikakhulukazi uma ungathandi i-yogurt-kodwa xwaya ngezimangalo zamasiko ku-yogurt efriziwe; ama-probiotic kungenzeka angasinda enqubeni yokuqandisa kahle kakhulu.

Ukudla okune-Green Tea Extracts

Zenziwe ngetiye eliluhlaza eline-decaffeinated, lezi zikhangiso ziqukethe ama-antioxidants anamandla abizwa ngama-catechins.

Manje in

Amabha wokudla okunomsoco, iziphuzo ezibandayo, ushokoledi, amakhukhi ne-ayisikhilimu.

Abakwenzayo

Lawa ma-antioxidants alwa nomdlavuza, isifo senhliziyo, unhlangothi, nezinye izinkinga zempilo ezimbi kakhulu. Ocwaningweni lweminyaka eyi-11 olushicilelwe kwi-Journal of the Inhlangano Yezokwelapha yaseMelika ngonyaka odlule, abacwaningi baseJapan bathola ukuthi abesifazane ababephuza izinkomishi ezintathu kuya kwezine zetiye eliluhlaza ngosuku banciphisa amathuba abo okufa kunoma iyiphi imbangela yezokwelapha ngamaphesenti angama-20. Ezinye izifundo zokuqala ziphakamisa ukuthi itiye eliluhlaza likhulisa umzimba, kepha kudingeka olunye ucwaningo.

Ingabe kufanele ulume?

Awukho umkhiqizo oqinisiwe ozokunika amakatekini amaningi kunenkomishi yetiye eluhlaza (50 kuya ku-100 mg), futhi kuthatha okungaphezulu kakhulu kwalokho ukuthola izinzuzo, kusho uJack F. Bukowski, MD, Ph.D., umsizi kaprofesa umuthi eHarvard Medical School. “Kodwa uma imikhiqizo eqinisiwe ithatha indawo yokudla okungenampilo ojwayele ukuyidla, kufanelekile ukuyihlanganisa,” usho kanje.

Yini okufanele uyithenge

I-Tzu T-Bar (ama-75 kuya ku-100 mg wamakhathekini) namaLakes Berry Amarharnate Tea Cakes (ama-90 mg wamakhathekini) ezinye izindlela ezinempilo zokudla okulula okungenzeka ukuthi usuvele ukudlile.

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