Amafutha okudla kanye nenhliziyo

Konke Okufundisiwe Kungenzeka Kungalungile

Eminyakeni embalwa edlule kwakulula kakhulu - ukugcina inhliziyo yakho iphilile, gcina inani lamafutha ekudleni kwakho kancane, futhi ikakhulukazi ugweme amafutha agcwele kanye nokudla okuphezulu kwe-cholesterol.

Kodwa manje siyazi ukuthi okuningi kwalokhu "isayensi ehleliwe" kwakunzima kakhulu nxazonke, uma kungeyona iphutha eliqondile. Ukutholakala kobufakazi buye kwadonsela kancane kancane izazi zethu zokudla ezivela embonweni wazo ophansi, futhi sithola i- US official Dietary Guidelines esifundazweni.

Izihloko ezilandelayo zifingqa ukucabanga kwamanje ngamafutha okudla kanye nenhliziyo. Uma ngabe uzama ukuba yisakhamuzi esihle iminyaka eminingi, ngokulandela izincomo ezisemthethweni zokudla okusemandleni akho, ezinye zalezi zindaba zingase zimangaze.

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Ukudla okuphansi-nenyama

Sekuyiminyaka engaphezu kwengu-30, i-American Heart Association kanye nohulumeni basitshela ukuthi amafutha amabi, nokuthi ukudla okunamafutha aphansi kuyisihluthulelo sokudla okunempilo. Manje? Hhay kangako.

Okuningi

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Ingabe Ukudla Kwe-Ornish Kusebenza Ngempela?

Uma izidlo ezinamafutha aphansi azange zinconywe ochwepheshe, lokhu kushiya kuphi ukudla okune-fat-fat e-Ornish?

Okuningi

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Amafutha anelisekile nenhliziyo

Lawo mafutha agcwele amabi kakhulu enhliziyweni ngoba sekuye amashumi eminyaka eyinhloko yezinkolelo zokudla. Noma kunjalo, ukuqoqa ubufakazi kuphakamisa ngokucacile ukuthi le mfundiso iye yaphutha.

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I-Cholesterol Yokudla Neengozi Zezinhliziyo

NgoFebruwari, 2015, amaMelika azwa izindaba ezivusa amadlingozi ukuthi ukudla okuphezulu kwe-cholesterol, emva kweminyaka engamashumi eminyaka ehoxiswa ohlwini olungavunyelwe, baphinde baphile impilo! Nakhu.

Okuningi

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I-Polyunsaturated Fatty Acids kanye nenhliziyo

Uma ukudla amafutha manje sekulungile, kodwa ochwepheshe basenxusa ukunciphisa amafutha agcwele, okusho ukuthi kuhle ukuthi sizodla amafutha amaningi we-polyunsaturated (PUFA). Futhi ochwepheshe bathi lokhu kuhle! Kodwa, kuvela, akuwona wonke ama-PUFA afanayo. Ikakhulukazi, i-Omega-6 PUFA ingaba yinkinga. Funda mayelana ne-PUFA ne-omega-6 impikiswano.

Okuningi

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I-Monounsaturated Fatty Acids kanye nenhliziyo

I-Monounsaturated fatty acids (i-MUFA), etholakala emafutheni omnqumo, ibhekwa njengabantu abanempilo enempilo, ikakhulukazi ngenxa yokudla kweMedithera ekunciphiseni isifo senhliziyo. Kodwa-ke, ubufakazi obuqinile bempilo mayelana ne-MUFA ngokwabo kuyamangaza kakhulu.

Okuningi

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I-Olive Yemifino Nenhliziyo Yenhliziyo

Imihlahlandlela yamanje yokudla ibiza ukusetshenziswa okunamandla kwamafutha yemifino ukugcina impilo yenhliziyo. Kodwa amafutha yemifino avame ukuba aqukethe amaningi omega-6 PUFA (okungabangela ingozi yomzimba). Okubi nakakhulu, amafutha yemifino akhiqizwa kalula ngaphansi kokushisa (okungukuthi, ngokupheka) okungabenza kube yingozi. Qaphela ngalewo mafutha yemifino!

Okuningi

Iyini Inhliziyo Enempilo Ukudla Ibukeka?

Ngokusobala, umqondo wethu wokudla okunenhliziyo "ekahle" usesimweni sokuhamba. Kodwa-ke, ukuvumelanisa ukwakha ukuthi ukudla kwaseMedithera kungase kufike kahle kakhulu.