Izidlo ezilishumi zokukhuthaza impilo yentliziyo

Izidlo ezilishumi zokukhuthaza impilo yentliziyo

Ukutya kunye neenkqubo zesondlo yenye yezona ndawo ziphikisana kakhulu zempilo. Ngomgudu wokwenza lula iingcebiso, i-American Heart Association (AHA) yanikezela ukulinganiswa kweepatheni ze-XNUMX eziqhelekileyo zokutya ngokukodwa ukubonisa ukuba banokuphucula kangakanani impilo ye-cardiovascular health, ngokutsho kwe-Atlas entsha, echaza iphephancwadi I-Circulation.

ulwazi olungalunganga

UChristopher Gardner, ilungu le-American Heart Association kunye noprofesa kwiYunivesithi yaseStanford School of Medicine, uthe: "Inani leepateni ezahlukeneyo kunye nezithandwayo zokutya liye laqhuma kwiminyaka yakutshanje, kwaye isixa solwazi olungelulo ngabo kumajelo asekuhlaleni lufikelele. amanqanaba abalulekileyo.

Wongeze wathi, “Sihlala sifumanisa ukuba abantu abaninzi abaziqondi ngokupheleleyo iipatheni zokutya eziqhelekileyo kwaye abazilandeli njengoko bekucetyiwe. Xa oku kunjalo, kunzima ukulinganisa isiphumo 'sokutya okufanelekileyo' kwaye kuyahlula 'kwisidlo esamkelweyo', kuphawula ukuba, ngenxa yoko, iziphumo zophando ezimbini eziphikisanayo kuphela ezinokuthi zibonise ukuba kukho ukubambelela okuphezulu ekutyeni. kolunye uphononongo kunye nokubambelela okuphantsi kolunye uphononongo.

Iingcali ziye zavavanya ukutya okucetyiswayo yi-American Heart Association kwimpilo yentliziyo. Izikhokelo ngokubanzi zibandakanya imiba eqondwa kakuhle yokutya okunempilo, njengokutya iintlobo ngeentlobo zeziqhamo kunye nemifuno, iinkozo ezipheleleyo kunokuba zihlanjululwe iinkozo, imithombo enempilo yeeprotheyini ezifana nezityalo, kunye nokunciphisa ushukela kunye netyuwa, phakathi kwabanye.

Izidlo ezili-10

Ukutya kulinganiswe kwisikali esinye ukuya kwi-100 kwaye kwahlulwa ngokwamanqanaba amane, kwaye iziphumo zaba ngolu hlobo lulandelayo:

inqanaba lokuqala

• Inkqubo yeDash ifumene amanqaku ali-100
• Ukutya kwemifuno nentlanzi 92
• Ukutya kweMeditera 89

Inqanaba lesibini

• Ukutya kwe vegan okuquka ubisi nobisi 86
• Ukutya kwemifuno ngaphandle kwenyama okanye ubisi 78

Inqanaba lesithathu

Ukutya okunamafutha aphantsi 78
Ukutya okunamafutha aphantsi kakhulu 72
• Ukutya okune-carb ephantsi 64

inqanaba lesine

• Inkqubo yePaleo (iXesha leStone) 53
• I-low-carb keto diet 31

Ukutya kwe-DASH, eyaziwayo ekuncedeni ukumisa uxinzelelo lwegazi oluphezulu, kwaphuma phezulu, ityuwa encinci, ishukela eyongeziweyo kunye nokutya okucutshungulwayo, ngelixa iphezulu kwimifuno engena-starch, iziqhamo, i-grains kunye ne-legumes. Iiprotheyini ubukhulu becala zifumaneka kwimithombo yezityalo, ezifana neembotyi, iimbotyi, okanye amandongomane kunye nokutya kwaselwandle.

ityuwa

Ukutya kweMeditera kubekwe kwindawo esezantsi kune-DASH ngenxa yokunqongophala kwezikhokelo malunga nokuthathwa kwetyuwa, kwaye ibeka iipateni zokutya kwemifuno kuqala.

Ezinye izitayile, ezifana nokutya okungenanyama, ukutya kwemifuno, amanqaku alahlekileyo kwiingozi ezithile zempilo, ezifana nokungabikho kwemithombo ye-vitamin B12, ngelixa i-fat-low-fat, i-low-carb diets yahlelwa ibakala lesithathu ngenxa yezithintelo zabo kwizondlo ezifana amandongomane, ioyile yemifuno esempilweni, iziqhamo, iinkozo, kunye neembotyi.

isikhundla esibi

I-paleo diet (esekelwe ekutyeni ekucingelwa ukuba kutyiwe ngabantu kwi-Stone Age) kunye ne-keto yokutya yayigqibelele, ifumana amanqaku kakubi ngenxa yokunciphisa izondlo kunye nokuzinza.

Unjingalwazi uGardner wachaza ukuba ukutya kwe-keto kuphelisa izinto ezininzi kwaye “kunzima kubantu abaninzi ukunamathela kwixesha elide. Nangona kunokwenzeka ukuba kubekho iinzuzo zexesha elifutshane kunye nokulahlekelwa kwesisindo esibalulekileyo, akugcini, "kuphawula ukuba nayiphi na ukutya okusebenzayo ekuncedeni kufuneka, ngokwembono esebenzayo, igcine iinjongo zokunciphisa umzimba kwaye igcineke.

Ungakuhoyi ukuzila ukutya okwethutyana

Abaphandi abazange bavavanye iinkqubo zokutya zorhwebo, iipatheni zokutya ezifana nokuzila ngokukhawuleza, okanye naziphi na izicwangciso ezijongene nemiba yempilo engeyiyo ye-cardiovascular.

Impilo ye-cardiovascular ibhekisela kwiinkqubo ezichaphazela i-metabolism kunye nomngcipheko wesifo senhliziyo. Ziquka iswekile yegazi, i-cholesterol kunye namanye amafutha, uxinzelelo lwegazi, kunye nobunzima. Ukuba uninzi lwale miqondiso luxhalabisa, ingozi yesifo senhliziyo iyanda.

Iingcebiso eziphikisanayo

Uphononongo lwamva nje, olokuqala lolo hlobo lokulinganisa izibonelelo zokutya ngokuchasene nezinto zempilo yentliziyo, lujolise ekukhupheni iingcebiso eziphikisanayo.

I-American Heart Association iyayibona imfuneko yokuba ezi zikhokelo zithathele ingqalelo ukungafani kwenkcubeko, ukhuseleko lokutya kunye neentlango zokutya, ezithintela ukufikelela ekutyeni okunempilo, kwaye zibandakanya amaqela angathathi hlangothi ngokwembali.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023