Ukwengeza amantongomane ekudleni kwakho kunganciphisa ingozi yesifo senhliziyo
Manje sekusobala ukuthi ukudla amantongomane kunempilo yesimiso sakho senhliziyo.
Ucwaningo oluthile oluqhutshwa eminyakeni edlule luye lwasikisela kakhulu ukuthi ukudla okungenani kane noma izikhathi ezinhlanu ngeviki kunganciphisa kakhulu ingozi yakho ye- coronary artery disease (CAD) , ngamaphesenti angama-40. (Ngamantongomane amaningi, i-ounce iphakathi kwamaspuni amathathu namane.)
Ukusetshenziswa komswakama kubonakala kunciphisa ubungozi bokufa kwe-cardiovascular and jikelele.
Nakuba ubufakazi bungabhekwa njengesiqiniseko sezesayensi, idatha eqoqiwe iphoqa ngokwanele ukuba i-FDA ikhishwe isitatimende esihle sokuthi ukudla amantongomane-ama-alimondi, ama-hazelnuts, ama-pecans, ama-pistachios, ama-walnuts nama-peanuts-anganciphisa ingozi yesifo senhliziyo .
Kuningi Ubufakazi Okhona Emanzini?
Ucwaningo oluthile lubuke ubuhlobo obuphakathi kokudla amantongomane, ubungozi benhliziyo, kanye nokufa. Ngokwesibonelo:
- Izilingo eziningana ezincane ezihleliwe zibonise ukuthi ukudla ama-walnuts kubangela ukwehlisa okukhulu kwe- cholesterol ye-LDL .
- Ku-Physicians 'Health Study, amadoda adle amantongomane kabili ngesonto noma ngaphezulu ayenciphisa kakhulu ekufeni kokufa kwe-coronary nokufa okuphazamiseka komzimba
- Esifundweni se-Adventist Health, ukudla amantongomane izikhathi ezingaphezu kwesine ngesonto kuhlotshaniswa nenengozi enciphise yokuhlasela kwenhliziyo kanye nokufa kwenhliziyo.
- Ukubuyekezwa okuhlelekile okuhlaziya izifundo ezitholakalayo ekusetshenzisweni kwamanzi kubonisa ukuthi, kokubili amadoda nabesifazane, ukudla amantongomane kuhlotshaniswa namazinga aphansi we-CAD nezinye izifo zenhliziyo, kanye nokufa okunciphise kuzo zonke izimbangela.
Kuthiwani Ngeziqu?
Umbuzo uvame ukuphakama ukuthi ngabe izinzuzo ezifanayo zibonwa ngamanqamu, okuyizinto ezinomsoco, hhayi amantongomane.
Impendulo imane nje, yebo. Amantongomane anezinto ezifanayo eziwusizo njengamantongomane "wangempela" futhi ahlangene nezinzuzo ezifanayo zenhliziyo.
Ukuqapha
Akukho okukhululekile kuleli zwe. Ngenkathi amantongomane angase abe kuhle kuwe, anezinselele ezithile okufanele zicatshangelwe:
- Amantongomane alayishwa ngekhalori. Amanothi amancane anama-khalori angu-150. Ngakho-ke, nakuba kufanele zifakwe ekudleni okunempilo, akufanele nje zengezwe, kufanele zifakwe esikhundleni somunye umthombo wama-khalori. Uma kungenjalo, izinzuzo zingase zinganakwa yi- waistline yakho ekhulayo .
- Amantongomane anezingubo zoshukela afaka amakhalori amaningi ekudleni kwakho.
- Uma une- hypertension , amantongomane anosawoti angabangela izinkinga ngegazi lakho.
- Amantongomane aseBrazil aqukethe inani elincane kakhulu lamafutha agcwele, futhi awahlotshaniswa nenengozi yokunciphisa inhliziyo.
Indlela Yokwemangalisa Yengeza Amantongomane Ekudleni Kwenu
- Kufanele udle nini amantongomane nini? Asikho isikhathi esiphelele. Ungakujabulela ukukhonza njenge-snack, noma ukufafaza ezinye kwiladidi yakho, noma ngisho nokusebenzisa amantongomane ochotshoziwe esikhundleni se-crusting ne-breadcrumbs kumaprotheni afana nezinhlanzi.
- Amantongomane aphansi angcono-angagcoki kunoma yini, futhi angagcini.
- Ukuze ugweme inzuzo yokunciphisa umzimba, izitshalo ezithathelwanayo zenye into, ikakhulukazi ukucutshungulwa kokudla nokudla okungahambi kahle noma amaswidi.
- Engeza amantongomane esaladini lakho, ama-pasta izitsha, nezitsha zokudoba.
Imithombo:
Fraser GE, Sabaté J, Beeson WL, Strahan TM. Umphumela wokuzivikela ongasetshenziswa wokugcoba i-nut ukusetshenziswa engozini ye-coronary heart disease. I-Adventist Health Study. I-Arch Intern Med 1992; 152: 1416.
U-Albert CM, uGaziano JM, uWillett WC, uManson JE. Ukusetshenziswa kwamanzi kanye nokunciphisa ingozi yokufa kwe-cardiac ngokuzumayo ku-Physicians 'Health Study. I-Arch Intern Med 2002; 162: 1382.
Ukuphathwa Kwezokudla Nezidakamizwa. Izimangalo zempilo ezifanelekayo: Incwadi yokuqapha ukugunyazwa-Amantongomane kanye nesifo senhliziyo (iDokethi No 02P-0505). 2003. Itholakala ku-http: //www.fda.gov/.
Bao Y, Han J, Hu FB, et al. I-association of nut ukusetshenziswa ngokufa okuphelele futhi okubangele ukufa. N Engl J Med 2013; 369: 2001.
Luo C, Zhang Y, Ding Y, et al. Ukusetshenziswa komswakama kanye nengozi ye-type 2 yesifo sikashukela, isifo senhliziyo nesifo-konke okubangelwa ukufa: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. I-Am J Clin Nutr 2014; 100: 256.