Ciwon zuciya da abinci

Lafiyayyen abinci shine babban abin da ke rage haɗarin kamuwa da cututtukan zuciya.

Kyakkyawan abinci da salon rayuwa na iya rage haɗarin ku don:

• Ciwon zuciya, ciwon zuciya, da bugun jini
• Yanayin da ke haifar da cututtukan zuciya, gami da yawan cholesterol, hawan jini, da kiba
• Sauran matsalolin lafiya na yau da kullun, gami da ciwon sukari na 2, osteoporosis, da wasu nau'o'in cutar kansa

Wannan labarin yana ba da shawarwari waɗanda zasu iya taimakawa hana cututtukan zuciya da sauran yanayin da zasu iya shafar lafiyar zuciyar ku. Mutanen da a halin yanzu suke da yanayin zuciya kamar gazawar zuciya ko wasu matsalolin lafiya kamar ciwon sukari, ya kamata su yi magana da mai ba su kiwon lafiya game da wane irin abinci ne mafi kyau. Kuna iya buƙatar yin wasu canje-canje ga abincinku waɗanda ba a haɗa su cikin waɗannan shawarwarin ba.

'YA'YAN' YA'YA DA kayan marmari

'Ya'yan itãcen marmari da kayan marmari wani ɓangare ne na abinci mai ƙoshin lafiya. Su ne kyakkyawan tushen fiber, bitamin, da ma'adanai. Mafi yawansu ba su da mai, kalori, sodium, da cholesterol.

Ku ci abinci 5 ko fiye na 'ya'yan itatuwa da kayan marmari kowace rana.

Moreara yawan zare ta hanyar cin 'ya'yan itacen duka maimakon shan ruwan' ya'yan itace.

Hatsi

Zaɓi abinci mai ɗumɓu (kamar burodin alkama, hatsi, masu kwaɓa, da taliya ko shinkafar ruwan kasa) aƙalla rabin abincin da kuke ci na yau da kullun. Samfuran hatsi suna samar da zare, bitamin, ma'adanai, da maƙasudin carbohydrates. Cin hatsi da yawa, musamman abinci na hatsi (kamar farin gurasa, taliya, da kayan gasa) na iya haifar da ƙiba.

Iyakance kayan da aka toya mai mai kamar su butter butter, da cuku cuku, da croissants, da miyan romo don taliya. Guji kunshin kayan ciye ciye wanda ke dauke da sinadarin hydrogen ko kuma mai mai danshi.

CUTAR KWANA LAFIYA

Nama, kaji, abincin teku, busasshen wake, doya, kwaya, da ƙwai sune tushen furotin, bitamin B, baƙin ƙarfe, da sauran bitamin da kuma ma'adanai.

Ya kammata ka:

• Ku ci aƙalla sau biyu na ƙananan kifin-mercury a mako.
• Yi girki ta hanyar yin burodi, dafa abinci, gasa, dafa abinci, tafasa, ko kuma yin microwaving maimakon zurfin soyawa.
• Don babbar hanyar shiga, yi amfani da ƙaramin nama ko cin abinci mara nama sau da yawa a mako. Samo furotin daga abinci mai gina jiki akan abinci maimakon.

Madara da sauran kayan kiwo sune tushen sunadarai, alli, bitamin na Bacin niacin da riboflavin, da bitamin A da D.

KAYI, MAI, DA KOLE

Wasu nau'ikan kitsen sunada lafiya fiye da wasu. Abincin da ke cike da mai da kuma mai mai yawa yana haifar da cholesterol ya tashi a jijiyoyin ku (jijiyoyin jini). Wannan yana sanya ka cikin haɗarin bugun zuciya, bugun jini, da sauran manyan matsalolin lafiya. Guji ko ƙayyade abincin da ke cikin waɗannan ƙwayoyin. Unwayoyin da ba su da abinci da yawa waɗanda suka fito daga tushen kayan lambu suna da fa'idodin kiwon lafiya da yawa.

Ya kammata ka:

• Abinci mai yawan kitse ya haɗa da kayayyakin dabbobi kamar su man shanu, cuku, madara cikakke, ice cream, kirim mai tsami, man alade, da nama mai ƙanshi kamar naman alade.
• Wasu man na kayan lambu (kwakwa, dabino, da man kernel) suma suna dauke da wadatattun kitse. Waɗannan ƙwayoyi suna da ƙarfi a zazzabi na ɗaki.
• Itayyade ƙananan ƙwayoyi kamar yadda ya yiwu ta hanyar guje wa ƙwayoyin hydrogenated ko ɓangare-hydrogenated fats. Wadannan galibi ana samun su a cikin kayan ciye-ciye da margarine mai ƙarfi.

Yi tunani game da mai zuwa yayin zaɓar margarine:

• Zaɓi margarine mai taushi (baho ko ruwa) akan siffofin sandar mai wuya.
• Zaɓi margarines tare da man kayan lambu na ruwa azaman sinadarin farko. Koda mafi kyau, zaɓi margarin "haske" wanda ya lissafa ruwa a matsayin farkon kayan aikin. Waɗannan ma sun fi ƙanƙan cikin kitsen mai.
• Karanta lakabin kunshin don zaɓar margarine wanda ba shi da ƙoshin mai.

Trans fatty acid sune mai ƙoshin lafiya wanda yake samarda lokacinda mai kayan lambu yasha ruwa.

• Fat fats na iya ɗaga LDL (mara kyau) ƙwayar cholesterol a cikin jininka. Hakanan zasu iya rage matakin HDL (mai kyau) na cholesterol.
• Don kauce wa ƙwayoyin mai, ƙayyade soyayyen abinci, kayan gasa na kasuwanci (donuts, kukis, da faskara), da margarin mai tauri.

SAURAN BAYANI AKAN KIYAYE ZUCIYARKA LAFIYA

Kuna iya taimaka muku magana da likitan abinci game da zaɓin cin abincinku. Heartungiyar Zuciya ta Amurka kyakkyawan tushe ne na bayanai game da abinci da cututtukan zuciya. Daidaita adadin kalori da kuke ci tare da lambar da kuke amfani da ita kowace rana don kiyaye lafiyar jikinku lafiya. Kuna iya tambayar likitan ku ko likitan abincin su taimaka muku gano yawan adadin kuzari a gare ku.

Ayyade yawan cin abincin da ke cike da adadin kuzari ko ƙarancin abinci mai gina jiki, gami da abinci kamar abubuwan sha mai laushi da alawa wanda ya ƙunshi sukari da yawa.

Heartungiyar Heartungiyar Zuciya ta Amurka ta ba da shawarar cewa yawan sinadarin sodium ba zai wuce milligrams 2,300 ba (kimanin cokali 1, ko 5 MG) a rana tare da iyakar iyaka ba fiye da 1,500 MG kowace rana ga yawancin manya. Rage gishiri ta hanyar rage gishirin da zaka kara abinci yayin cin abinci da dafa abinci. Hakanan a takaita kayan abincin da aka sa gishiri a ciki, kamar su miyar gwangwani da kayan lambu, naman da aka warkar, da wasu abinci mai sanyi. Koyaushe bincika lakabin abinci mai gina jiki don abun ciki na sodium a kowane aiki kuma tabbatar da kulawa da yawan sabis ɗin kowane kwantena. Cin abinci tare da lemon tsami, sabo ne ko kayan ƙanshi a madadin.

Abinci tare da fiye da 300 na sodium a kowane aiki bazai dace da rage yawan abincin sodium ba.

Motsa jiki a kai a kai. Misali, yi tafiyar aƙalla mintuna 30 a rana, a cikin tubalan na minti 10 ko fiye. Yi ƙoƙarin motsawa aƙalla aƙalla mintuna 30, idan ba duka ba, ranakun mako.

Iyakance yawan giyar da kuke sha. Mata kada su sha giya sama da 1 a rana. Bai kamata maza su sha giya sama da 2 a kowace rana ba. Definedaya daga cikin ruwan inabin an bayyana shi azaman oza 12 [giya mililita 355 (mL)], giya guda 5 (148 mL) na giya, ko kuma ruwan sha na giya 1 1/2-ounce (44 mL).

Abinci - cututtukan zuciya; CAD - abinci; Ciwon jijiyoyin jijiyoyin jini - rage cin abinci; Ciwan zuciya na zuciya - rage cin abinci

• Cholesterol - maganin ƙwayoyi

• Lafiyayyen abinci
• Kifi a cikin abinci
• 'Ya'yan itãcen marmari da kayan marmari
• Kiba da kiwon lafiya

Arnett DK, Blumenthal RS, Albert MA, Buroker AB, et al. Jagoran 2019 ACC / AHA game da rigakafin farko na cututtukan zuciya: rahoto na Kwalejin Kwalejin Zuciya ta Amurka / Heartungiyar Heartungiyar Heartungiyar Zuciya ta Amurka a kan Sharuɗɗan Ayyukan Clinical. Kewaya. 2019; 140 (11): e596-e646. PMID: 30879355 pubmed.ncbi.nlm.nih.gov/30879355/.

Eckel RH, Jakicic JM, Ard JD, et al. Jagoran 2013 AHA / ACC game da gudanar da rayuwa don rage haɗarin zuciya da jijiyoyin jini: rahoto na Kwalejin Kwalejin Zuciya ta Amurka / Heartungiyar Heartungiyar Heartungiyar Zuciya ta Amurka a kan Ka'idodin Aiki. J ni Coll Cardiol ne. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Hensrud DD, Heimburger DC. Hanyoyin abinci mai gina jiki tare da lafiya da cuta. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier; 2020: babi na 202.

Mozaffarian D. Gina Jiki da cututtukan zuciya da cututtukan rayuwa. A cikin: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: babi na 49.

Yanar gizo Cibiyar Abinci da Magunguna ta Amurka. Sabuwar ingantaccen lakabin gaskiyar abinci mai gina jiki - canje-canje masu mahimmanci. www.fda.gov/media/99331/download. An sabunta Janairu, 2018. An shiga 4 ga Oktoba, 2020.