Zakudya Zathunthu Zakhala Zathanzi

1 - Fat Full-bwino Kwa Inu

Zakudya zamakono zakhala zikugunda kwautali kwambiri. Maphunziro aposachedwapa akuwunikira bwino kwambiri pa mafuta onse osakhala chiwanda chomwe poyamba chinaganiziridwa. Pamene mluzi wa wailesi umachokera ku "rap rap" chakudya chomwe chilipo makampani ambiri okonzeka kupereka chozizwitsa. Izi nthawi zambiri zimakhala zotetezedwa zogulira mafuta, shuga, mchere, komanso ngakhale zopatsa mphamvu.

Pali ndemanga yotchuka kuchokera kwa wolemba Rory Freedman yemwe amapita "Pamene muwona mawu oti" opanda mafuta "kapena" mafuta ochepa, "ganizirani mawu akuti" chemical sh * t mphepo ". ndi bwino kukumbukira, koma ndibwino kukumbukira kuti mafuta sayenera kupanga zakudya zopatsa thanzi 30 patsiku.

Tikhoza kupuma mosavuta, kuchotsa mantha odzaza mafuta ndi kusangalala ndi ntchito yeniyeni yopereka zakudya zathu ndikukhala ndi thupi lolimba.

2 - Mkaka Wambiri Wamatayi

Mkaka wambiri wamafuta wakhala ngati kafukufuku wamakono wathanzi. Malingaliro okondweretsa ochokera ku maphunziro khumi ndi asanu ndi atatu (18) owonetsa maphunziro awonetsa kuti " kudya kwa mkaka kosakwanira sikuthandiza kudwala matenda a mtima kapena matenda ."

Mkaka, tchizi ndi yogurt zikukwera m'mwamba ngati zothandizira "zotetezo zomwe zingateteze matenda a mtima." Kufufuza ku Luxembourg kunayambitsa ophunzira 1352 komanso odwala matenda a mtima (CHS). Ophunzirawo adawonetsa maiko apamwamba kwambiri pamene akudya mkaka wambiri wamafuta pafupifupi 5 pa sabata.

Zotsatira zina zabwino zimaphatikizapo kukhala ndi chiwerengero cha thupi lachibadwa (BMI) komanso kukhala ndi mphamvu zoyenera kudya . Magazini ya Scandinavian Journal of Primary Health Care ikukhudzana kwambiri ndi mafuta a mkaka kuti athe kuchepetsa kupweteka kwambiri. Kafufuzidwe kafukufuku wambiri akupitiriza kufumitsa zinthu zina koma uthenga wabwino mpaka pano uli mkaka wambiri wa mafuta uli ndi thupi labwino!

3 - Real Butter

Patsani batala chifukwa mafuta ochuluka akubwerera. Buluti wakwapulidwa m'njira zambiri kuposa munthu mmodzi ndi wonamizira kuti ndi wosayenera. Maphunziro aposachedwawa akuwunikira mapindu a ubwino wokhudzana ndi mafuta a kumwamba ndi ogula mafuta ogula mafuta akukwera kachiwiri.

Buluu imakhala ngati gwero lamtengo wapatali la mavitamini osungunuka. Ngati akudya batala wothira udzu, adzakhala ndi vitamini K2 wambiri omwe amathandizidwa ndi matenda a calcium komanso kuchepetsa chiopsezo cha matenda a mtima.

Kafukufuku wochuluka wotsatiridwa ndi azimayi omwe adatsatidwa zaka zoposa 21 sanathe kulemba batala chifukwa cha matenda a mtima wa mtima (CHD) ndipo "adawonetsa kuti chotupa cha TB sichinatchulire chiwonongeko cha CHD". Kafukufuku akupitirizabe kupeza ubwino wambiri wathanzi kuchokera ku mafuta a batala komanso kukumbukira kuti mafuta ali ndi mafuta. Sangalalani bwino!

4 - Mazira a Mazira

Mazira a mazira adachotsedwamo ndipo adataya pansi pakutha nthawi yaitali. Wokondwa sayansi yabwera mzere wodzaza ndi kupereka mauthenga abwino kuti adye mazira onse otsutsana ndi olemba mazira.

Phunziro lachidziwitso la chidziwitso chomwe anthu omwe anadya mazira atatu omwe amapatsidwa kwa mayezi 12 adapezeka mu March 2015. Malingana ndi kafukufuku, "mazira odyetsa tsiku ndi tsiku amachititsa kuwonjezeka kwa plasma HDL-cholesterol (HDL-C)." -density lipoprotein (HDL) ndi cholesterol chabwino m'thupi lathu. Timayesetsa kusunga izi pazikudya zabwino ndi zolimbitsa thupi.

Phunziroli linaperekanso ndondomeko yowonjezera "mazira a dzira omwe amagwiritsidwa ntchito pokhapokha ndi olemera kwambiri (> 90%) a phospholipids." Phospholipids ndi mafupa okhaokha omwe amathandiza kwambiri mu maselo athu.

Kafukufuku amasonyeza kuti kudya mazira onse amachititsa kuti thupi liwonjezeke kwambiri komanso kusintha kwabwino kwa HDL. Malingaliro abwino amaletsa kufufuza kwina kwa umboni wotsimikizika. Padakali pano, kudumpha dzira lonse mumtsinje umenewo kumawoneka kuti kulimbikitse mavitamini.

5 - Steak

Moto pa grill ndikusangalala ndi steak chakudya chamadzulo. Nyama yofiira ndi chida china chomwe chimatchulidwa kuti chakudya chikugwirizana ndi matenda a mtima (HD). Sayansi inayankhula mofulumira kwambiri ndipo mafilimu adalumphira pa mwayi wakufukula nyama zofiira monga chifukwa cha HD.

Magazini ya American Journal of Clinical Nutrition yawathandiza ndi mfundo zolondola zokhudzana ndi "Ng'ombe mu Optimal Lean Diet." Mwachiwonekere nyama zonse zofiira zinaponyedwa pansi pa basi m'malo mosankha nyama yowonda kuti ikhale yopindulitsa.

Phunziro lalifupi pa zakudya zosiyanasiyana linayambitsa amuna ndi akazi omwe ali ndi thanzi lapamwamba lipoprotein (LDL), cholesterol choipa m'thupi lathu. Otsatirawa amadya zakudya zokwanira 4 (HAD: 33% mafuta onse, mafuta okwana 12% (SF), 17% mapuloteni; DASH: 27% mafuta onse, 6% SF, 18% mapuloteni, ndi 28g ng'ombe; BOLD: 28% mafuta onse, 6% SF, 19% mapuloteni, ndi ng'ombe 113g; BOLD +: 28% mafuta okwanira, 6% SF, 27% mapuloteni, ndi 153g ng'ombe) kwa milungu isanu ndi umodzi ndi kupumula kwa sabata limodzi pakati pawo.

Kuchepa kwa mafuta m'thupi ndi LDL ndi kuchepa kwa zakudya za DASH, BOLD ndi BOLD + poyerekeza ndi zakudya zopatsa thanzi zomwe zimakhala ndi zakudya zochepa zokhudzana ndi mafuta zingakhale zopindulitsa. Kuphunzira kumathetsa mafuta ochepa odzaza ndi nyama zowona bwino zomwe zimakhudza matenda a mtima ndipo zimatha kukhala ndi chakudya chamoyo chabwino.

_Zotsatira:

_{Malipoti Ambiri Omwe Amadyetsa Zakudya, Zakudya Zamakono ndi Matenda a Mtima: Zowonongedwa kafukufuku wamakono, Beth H. Rice, 3/15/14}

_{Kafukufuku wa Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zamakono}

_{Scandinavia Journal of Primary Primary Heath Care, Zakudya zazikulu zakumwa za mkaka zokhudzana ndi kunenepa kwambiri: gulu lachimuna lomwe limaphunzira ndi zaka 12, Holmberg S et al., 6/13}

_{Kupititsa patsogolo kwa Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'mimba Zoopsa: Kufotokozera Umboni, Peter J. Huth et al., 5/4/12}

_{Mavitamini, Wolemba Manuscript, Kugwiritsa Ntchito Mazira Kumayambitsa HDL Lipid Composition ndikuwonjezera Cholesterol-Kuvomereza Mphamvu ya Seramu mu Matenda a Magetsi, Catherine J. Andersen et al., 3/15/13}

_{The American Journal of Clinical Nutrition, Ng'ombe M'kufufuza kwa Optimal Lean Diet: zotsatira pa lipids, lipoproteins, ndi apolipoproteins, Michael A Roussell et al., 1/12}