Cholesterol owonjezera, mafuta ndi calcium angatenge pamodzi mitsempha, ndikupanga zolembera ndikuletsa magazi kutuluka. Ndiye chifukwa chake, zakudya za atherosulinosis ndi gawo lofunikira la chithandizo.
Kukula kwa atherosulinosis kumabweretsa kuchepetsedwa kwa lumen ya mitsempha, yomwe imakwiyitsa kukula kwa matenda a mtima.
Pamene kufinya kwamkati kwamitsempha yamagazi kumacheperachepera, ziwalo ndi minyewa yathupi yathu sizilandira michere yokwanira ndi mpweya. Ndiye chifukwa chake, kudya kwa atherosulinosis ndi kofunikira kwambiri munjira ya mankhwalawa.
Ngati simutsatira zakudya zoyenera, ndiye kuti angina pectoris ndi zovuta zina pakugwira ntchito kwa mtima zimatha kukhazikika motsutsana ndi maziko a atherosclerosis. Pakachitika kuphwanya magazi ku ubongo, sitiroko limayamba.
Zakudya kwa atherosulinosis ya mitsempha ya mtima zimaphatikizapo kutsatira malamulo a zakudya:
- Ndikofunikira kuti muchepetse cholesterol.
- Muzidya zakudya zamafuta ambiri amafuta a omega-3.
"Choipa" otsika kachulukidwe lipoprotein cholesterol m'magazi ndichomwe chimapangitsa kupangika. Koma mutha kutsitsa cholesterol ya LDL moyenera mwa kudya zakudya zambiri zokhala ndi fiber. Itha kukhala oatmeal ndi kuwonjezera pazitsulo zam'madzi ku chakudya.
Zakudya monga msuzi wa lalanje ndi yogati tsopano ndizolimba ndi zitsulo zam'mera zomwe zimalepheretsa kuyamwa kwa LDL cholesterol. Mwachitsanzo, kumwa pafupipafupi kwa mandimu a lalanje kungathandize kuti muchepetse cholesterol yanu ya plasma ndi pafupifupi khumi.
Ma Omega-3s omwe amapezeka pakupanga mafuta a nsomba zamtchire ndi nsomba zina zamafuta omwe amakhala m'madzi ozizira ndi mtundu wa mafuta ochulukirapo a polyunsaturated omwe amatha kutsitsa magazi ndi triglycerides.
Kuphatikiza pa nyama ndi mafuta a nsomba zakumpoto, ma omega-3s amapezeka muzinthu zina zamasamba, monga walnuts ndi mbewu ya fulakesi.
Zojambula zapamwamba kwambiri za DHA ndi EPA, mitundu iwiri ya omega-3 yomwe imakhulupirira kuti ndi yopindulitsa kwambiri, imapezeka mu mackerel, sardines, nsomba, hering'i.
Cardiology Association imalimbikitsa kudya nsomba zosachepera mazana atatu a nsomba pasabata.
Kodi kudya?
Nutritionists adapanga malingaliro angapo, kutsatira zomwe zimapangitsa njira zamtundu umodzi kusintha m'thupi. Kutsatira zakudya kumatha kuchepetsa cholesterol m'thupi ndipo potero kumachepetsa mwayi wokhala ndi atherosulinosis.
Monga tafotokozera pamwambapa, kudya kwa atherosulinosis ya ziwiya zaubongo komanso khosi kumaphatikizanso kutsatira malamulo ena okhudzana ndi zakudya.
Kuphatikiza pa malingaliro omwe atchulidwa pamwambawa, ndikofunikira kutsatira malangizo awa:
- Tsatirani zakudya zamafuta ochepa.
- Kuphatikiza pa kusintha kwa kadyedwe, muyenera kusiya kusuta fodya, kuchita masewera olimbitsa thupi pafupipafupi, kuchepetsa kumwa mowa komanso kukhala ndi thupi labwino.
- Komanso, ngati sangakwanitse kusintha moyo wanu komanso kadyedwe, dokotala yemwe akupezekapo akhoza kukupatsani chitsanzo cha mankhwala apadera.
Dr. Dean Ornish adapanga zakudya zoyambirira kuti atsimikizire kuthetseratu kwa atherosulinosis komanso kupewa matenda a mtima. Uku ndi zakudya zamafuta ochepa zamafuta zomwe zimaletsa michere yosavuta ndikuchotsa mafuta owonjezera pazakudya. Orinto akutsimikizira kuti zopatsa mphamvu makumi asanu ndi awiri ziliwonse zimachokera ku mbewu zonse (chimanga) ndi chakudya chamafuta ambiri, ndipo makumi awiri peresenti ali ndi mapuloteni ndipo gawo limodzi mwa magawo khumi ndi mafuta.
Poyerekeza, zakudya zamasiku ano zili ndi pafupifupi 50 peresenti ya mafuta osiyanasiyana.
Cardiology Association imalimbikitsa kuti zakudya zosaposa 30 peresenti za anthu azikhala mafuta.
Ngakhale kuti mtundu uwu wa zakudya umathandizira kuthetsa atherosulinosis, anthu ambiri zimawavuta kukhala pachakudya ichi kwanthawi yayitali.
Chowonadi ndi chakuti ndizokhwima kwambiri ndipo sizimalola kugwiritsa ntchito nyama, nsomba, mtedza, mkaka kapena batala, mbewu za mpendadzuwa siziphatikizidwanso.
Njirayi imafunikira kuwonjezera mafuta othandizira a nsomba a omega-3, koma nsomba saloledwa chifukwa chokhala ndi mafuta ambiri.
Cholesterol yayikulu nthawi zambiri imakhala chizindikiro cha kukula kwa zovuta zazikulu komanso ma pathologies m'thupi, monga matenda a shuga; mavuto a chiwindi matenda a impso.
Zachidziwikire, adotolo amatha kuthandizira kudziwa zomwe zimayambitsa cholesterol yayikulu ndi atherosclerosis, komanso kupereka njira zabwino kwambiri zamankhwala.
Ndi zowonjezera ziti zomwe mungagwiritse ntchito?
Atherosulinosis ndi njira yomwe mapangidwe a zolembera amapezeka m'mbali mwa makoma enaake.
Chikwangwani chotuluka chingachepetse mitsempha, ndikupanga magazi osakhazikika ku ziwalo ndi minyewa yomwe imatsogolera malo oyamba. Kufuna kufa ndi mpweya wama cell, komwe kumayambitsa zovuta mu ntchito yawo.
Izi zitha kuwonjezera ngozi ya matenda a mtima, kugunda kwa mtima, komanso sitiroko. Zakudya zamafuta kwambiri zimatha kuwonjezera mafuta m'thupi komanso zimapangitsa kuti magaziwo azikhala pamizere yamagazi.
Koma osati chithandizo chamankhwala chokha chothandizira kuthana ndi vutoli, mwachitsanzo, zakudya zomwe zidasankhidwa bwino - chithandizo sichikhala chothandiza kwambiri pakuchotsa atherosclerosis.
Kafukufuku akuwonetsa phindu lotenga amino acid L-carnitine kuti apititse kuchuluka kwa milomo ya lipoprotein komanso kutsika kwa magazi triglycerides.
Ma lipoproteins apamwamba kapena HDL ndi mtundu wa "zabwino" wa cholesterol. Osangokhala kuti ma lipids omwe amachotsa cholesterol yoyipa m'magazi, amathanso kuthandizira kuchepetsa zolembeka m'makoma oyamba.
Pakadali pano, triglycerides ndi mtundu wamafuta omwe amawonongeranso mitsempha. Kuthamanga kwambiri kwa triglyceride kungayambitse kuumitsa kwamitsempha, komwe kumachepetsa kuthamanga kwa magazi.
Kumwa mankhwala owonjezera a L-carnitine kungathandize kukulitsa thanzi, kuchepetsa ngozi ya kuthamanga kwa magazi, matenda a mtima, kugunda kwa mtima, komanso stroke.
Kafukufuku yemwe adasindikizidwa mu Proceedings of the National Academy of Sayansi mu 2005 adawonetsa kuti arginine ikhoza kuthandiza kuyeretsa kwamitsempha.
Kafukufuku wokhudza akalulu akuwonetsa kuti L-arginine ikhoza kusintha kusintha kwa atherosclerosis ngati itatengedwa limodzi ndi L-citrulline ndi antioxidants. Kuphatikiza kwa michere kumawoneka ngati kothandiza kupuma m'mitsempha yamagazi, komwe kumathandizira kusintha kwa magazi. Kufufuzanso kwina kukufunika kuti muwone ngati mankhwalawo akuchitanso chimodzimodzi kwa anthu onse.
Amino acid L-citrulline adatenganso nawo nawo phunziroli. L-citrulline itatengedwa limodzi ndi L-arginine ndi antioxidants, idalimbikitsa yankho la vasorelaxation, potero kusintha magazi.
Ndi zakudya ziti zomwe mungasankhe mukamadya?
Masamba ndi zipatso amadziwika kuti ndi magwero ofunikira a michere, michere ya zakudya, mavitamini ndi michere ya antioxidant.
Masamba ndi zipatso ndizothandiza limodzi ndi zina zowonjezera zamtundu wa carotenoids, ma polyphenols ndi zinthu zina zogwiritsa ntchito kwachilengedwe.
Ubale pakati pa kumwa zipatso ndi ndiwo zamasamba komanso kupewa kwa CAD ndi stroke zikuwonetsedwa m'maphunziro ambiri owopsa omwe akuwonetsa kuchepetsa chiopsezo cha matenda otere.
Mwachitsanzo, mutha kutsitsa cholesterol yamagazi mosavuta ngati mumadya pafupipafupi:
- mbatata
- mphesa;
- Tomato
Mu kafukufuku wolemba Liu et al. 1 mwa 39,876 azimayi azachipatala, omwe adayesa kuyanjana pakati pa zipatso ndi zakumwa zamasamba ndi chiopsezo cha matenda amtima, kuphatikizapo matenda amitsempha yamagazi ndi sitiroko, ndipo adapeza ubale wolunjika. Kafukufukuyu adawonetsa zopindulitsa za zipatso ndi ndiwo zamasamba motsutsana ndi CAD, makamaka myocardial infarction (MI).
Kafukufuku wina wolemba Joshipura et al. Pakati pa amuna 42,148 ndi amayi 84,251 adawonetsa chiopsezo chochepetsedwa cha zipatso ndi ndiwo zamasamba.
Mu kuphunzira kwawo, kumwa masamba obiriwira okhala ndi masamba ndi mavitamini C okhala ndi masamba ambiri kunathandizira kwambiri kutetezedwa ku matenda.
Zotsatira zakufufuza
Asayansi adachita kafukufuku wa meta wa kafukufuku eyiti kuti awone kuyanjana pakati pa kudya zipatso ndi ndiwo zamasamba komanso kuopsa kwa sitiroko.
Adawonetsa kuti, poyerekeza ndi gulu la anthu omwe amadya zosakwana zitatu patsiku la zipatso ndi ndiwo zamasamba, chiopsezo chochepa cha sitiroko chidachepetsedwa ndi 0.89 m'gululi omwe amatumizidwa katatu ndi kasanu patsiku ndi 0,74 pagululi omwe ali ndi ma seva opitilira asanu patsiku. tsiku.
Chifukwa chake, akukhulupirira kuti kudyedwa kwa zipatso ndi ndiwo zamasamba kumayenderana kwambiri ndi chiopsezo chokhala ndi matenda atherosselotic monga matenda a mtima ndi sitiroko.
Kuphatikiza pa antioxidant mavitamini C ndi E, masamba obiriwira komanso achikasu amakhala ndi carotenoids wambiri, monga beta-carotene, polyphenols ndi anthocyanin, omwe amakhulupirira kuti amathandizira kupewa matenda a atherosulinotic.
Mwachitsanzo, kubangula kofiyira komanso kobiriwira, komwe ndi masamba otchuka ku Japan ndi China, kumathandiza pochotsa matenda a atherosclerosis. Ndi wolemera kwambiri mu polyphenols ndipo ali ndi antioxidant ntchito yolimbana ndi makutidwe ndi okosijeni a otsika kachulukidwe lipoproteins.
Asayansi adachitanso kafukufuku wa meta 11 wama cohort kuti ayese kuyanjana pakati pa kudya kwa carotenoid wokhala ndi mavitamini C ndi E pachakudya chomwe chili ndi masamba ndi zipatso komanso ngozi yokhala ndi CAD. Adawonetsa kuti kudya kwama carotenoids ndi mavitamini C ndi E kumalumikizidwa kwambiri ndi CAD ndikuwonetsa kuti chiwopsezo cha CAD pamaso pazinthu izi muzakudya chimachepetsedwa kwambiri.
Mayeso ambiri osasinthika a antioxidant othandizira kuti awononge zotsatira za kupewera koyambirira komanso kwachiwiri kwa CAD ndi sitiroko zikuwonetsa zabwino kuchokera pakumwa zipatso ndi ndiwo zamasamba pafupipafupi.
Komabe, kuyeserera kosasinthika, koyesedwa kwa placebo komwe wodwala yemwe ali pachiwopsezo chachikulu chokhala ndi zochitika zam'mtima adalandira vitamini E (mayunitsi 800 padziko lonse patsiku) kapena placebo sananene za kuthana ndi mavitamini E pamatenda akulu a mtima.
Kodi asayansi atsimikizira chiyani?
Kuphatikiza apo, asayansi adachita kafukufuku wa meta wa maphunziro makumi atatu ndi atatu ndi makumi awiri ndi limodzi (232,606) kuti athe kuwunika omwe amathandizira pakufa kwa antioxidant. Adawonetsa kuti mavitamini C ndi E komanso ma beta-carotene othandizira, omwe amaperekedwa okha kapena osakanikirana ndi zina zowonjezera, alibe zotsatira zabwino, ndipo kufa kumawonjezeka kwambiri ndikuphatikizidwa kwa beta-carotene ndi vitamini E.
Chomwe chikuwonjezera kuchuluka kwaimfa ndi ma antioxidant othandizira sichidziwika bwinobwino, koma magulu ena ochepa a odwala amatha kupindula ndi zowonjezera izi.
Malinga ndi lipoti la Levy, kuonjezera mavitamini C ndi E kunawonetsa phindu lalikulu pakukula kwa kusintha kwa mitsempha ya coronary aren stenosis, koma osati kwa odwala omwe ali ndi vuto latsokonoko, zomwe zikuwonetsa kuti kupindulitsa kapena kuvulala kwa mavitamini mu CAD kumadalira mtundu wa haptoglobin.
Chifukwa chake, Cardiological Association idapereka chiganizo mu 2006 cholimbikitsa kumwa zipatso ndi ndiwo zamasamba, makamaka masamba obiriwira ndi achikasu, koma osalimbikitsa kugwiritsa ntchito mavitamini a antioxidant kuti mupewe matenda a atherosranceotic monga CAD ndi stroke.
Zipatso, makamaka zipatso za citrus, zimakhala ndi ma flavonoids ambiri, vitamini C antioxidant ndi carotenoids. Pafupipafupi mwa izi, zambiri zimapezeka mumalalanje ndi mphesa.
Amakhala ndi hesperidin ndi naringin yambiri.
Kugwiritsa ntchito pasitala, kapena, mwachitsanzo, chokoleti, kumawononga thanzi la odwala. Ndipo imatha kuwonjezera kwambiri kuchuluka kwa mafuta m'thupi.
Milkshake kapena keke ya zonona imasokoneza thanzi la munthu. Mwambiri, kutsekemera kulikonse kuyenera kuphatikizidwa ndi zakudya.
Kafukufuku wonenedwa ndi Esmaillzadeh et al. 10, pa zizolowezi zodya azimayi azaka zapakati adawonetsa kuti maphunziro omwe ali ndi chikhalidwe choyenera kudya (kudya zipatso zambiri, masamba, nyemba ndi nsomba ndikudya nyama yaying'ono yokhala ndi ma acid ambiri omwe amakhala ndi mafuta ambiri) adachepetsa chiopsezo chokhala ndi matenda a metabolic.
Nthawi yomweyo, kugwiritsa ntchito zipatso kumathandizira kwambiri kuchepetsa ngozizi.
Kodi muyenera kukumbukira chiyani popanga zakudya?
Kafukufukuyu adawonetsanso kuti kuchuluka kwambiri kwa zipatso kumayipiritsa bwino ndi kunenepa kwambiri komanso triglycerides, komanso kumakongoletsa moyenera ma cholesterol omwe amakhala ndi kuchuluka kwa lipoprotein. Kuphatikiza apo, asayansi adanenanso kuti chiopsezo cha sitiroko chimachepetsedwa ndi 20% mwa odwala omwe ali ndi hesperidin komanso naringin kwambiri. Kugwiritsa ntchito zipatso, kuphatikizapo ndiwo zamasamba obiriwira komanso achikasu, zimadziwika kuti ndizothandiza kupewa matenda a atherosulinotic.
Ndikwabwino kuchotsa khofi m'zakudya. Amasinthidwa ndi tiyi wobiriwira. Kuchokera pa squid theme squid ndiyothandiza kwambiri, chifukwa imakhala ndi mitundu yambiri ya amino acid osapangika. Mwa njira, izi zimalimbikitsidwa kuti zigwiritsidwe ntchito kupewa matenda.
Tsiku lililonse, munthu amene amasankha chakudya chamafuta ochepa wokhala ndi cholesterol yayikulu ayenera kuyamba kudya zipatso m'mawa. Muthanso kuwonjezera zipatso, saladi ndi mbale zina kuchokera ku zipatso zatsopano. Musaiwale zamasamba. Mchere, tchizi, ndi mowa zimachotsedweratu monga chakudya.
Odwala ena amakonda zakudya zosaphika. Njirayi siiphunziridwa bwino, koma nthawi zina pamakhala zotsatira zabwino. Komabe, musanasankhe njira iyi yazakudya, ndibwino kukambirana kaye ndi dokotala.
Ndikofunika kusankha zakudya zamafuta ochepa. Komanso, ayenera kukhala ndi mitundu yayikulu yokwanira ya ma amino acid.
Ndikwabwino kusankha zakudya mwachindunji ndi dokotala. Kupatula apo, zizindikiritso zazikulu za thanzi la wodwalayo komanso kupezeka kwa vuto lomwe silinakumane ndi zinazake zimakhudzidwa.
Makamaka sankhani zowonjezera zilizonse mosamala. Amaledzedwa pokhapokha atafunsa dokotala.
Monga njira yodzitetezera, munthu sayenera kuyiwala za kugwiritsa ntchito zolimbitsa thupi ngati masewera.
Momwe mungadye ndi matenda a atherosclerosis akufotokozedwa mu kanema munkhaniyi.
