Ukudla Kwezifo Ze-Coronary Artery: Ukudla Okufanele Ukudle Futhi Ugweme

Ubuwazi ukuthi okudlayo kungaba nomthelela omkhulu empilweni yakho yenhliziyo? Kulabo abaphila nesifo se-coronary artery, ukudla okufanele akukona nje ukukhetha indlela yokuphila — kuwumzila wokuphila. Ukudla okufanele kwesifo se-coronary artery kungasiza ukulawula izimpawu, kubambezele ukukhula kwesifo, futhi kuthuthukise ikhwalithi yokuphila yonke. Ngakolunye uhlangothi, ukudla okuthile kungasenza sibe sibi kakhulu isimo, kwenze kube semqoka ukuqonda ukuthi yini okufanele uyidle futhi uyigweme.

Le bhulogi ihlola amathiphu abalulekile okudla okulawula isifo se-coronary artery. Sizohlola ukuthi kungani kubalulekile ukudla okunempilo, yiziphi izinto okufanele uzifake ezinhlelweni zakho zokudla, nokuthi yiziphi okufanele uzigweme. 

Kungani udla ukudla okunempilo nesifo senhliziyo?

Ukudla okuhambisana nenhliziyo kubalulekile kubantu abanesifo se-coronary artery. Ukudla ukudla okulungile kungasiza ekulawuleni izimpawu, ukunciphisa ukukhula kwesifo, futhi kuthuthukise ikhwalithi yokuphila yonke. Nakhu ukuthi kungani kubalulekile ukudla okufanele:

• Ukwehlisa Amazinga e-Cholesterol: Isifo se-coronary artery ngokuvamile sibangelwa ukunqwabelana kwama-plaque emithanjeni, isimo sesistimu esaziwa ngokuthi i-atherosclerosis. Le plaque yakhiwe ngokuyinhloko nge-cholesterol namafutha. Ukudla okunamafutha agcwele kanye nanamafutha angakhuphula i-low-density lipoprotein (LDL) noma amazinga e-cholesterol "embi" egazini, okunomthelela ekwakhekeni kwama-plaque. Ngokunciphisa ukuthathwa kwemikhiqizo yokudla equkethe lawa mafutha ayingozi futhi wandise ukusetshenziswa kokudla okunamafutha "okuhle" okungagcwalisiwe, ungasiza ukwehlisa i-LDL. cholesterol amazinga futhi avimbele ukunqwabelana kwama-plaque.
• Ukulawula Umfutho Wegazi: umfutho ophakeme wegazi (Umfutho wegazi ophakeme) uyisici esiyingozi esiyingozi se-coronary artery disease. Ukudla okunothiswe ngokusanhlamvu, izithelo, imifino, kanye nemikhiqizo yobisi enamafutha amancane kungalawula amazinga omfutho wegazi. Ngaphezu kwalokho, ukunciphisa ukudla kwe-sodium ngokugwema ukudla okugayiwe kanye nosawoti kubalulekile ekugcineni umfutho wegazi unempilo.
• Ukuphatha isifo sikashukela: Abantu abane sikashukela basengozini enkulu yokuthola isifo se-coronary artery. Ukudla okugcizelela ukudla okunenkomba ephansi ye-glycemic, okufana nokusanhlamvu, okusanhlamvu, nemifino engenasitashi, kungasiza ekulawuleni amazinga kashukela egazini futhi kunciphise amathuba okuba nezinkinga zesifo sikashukela, kuhlanganise nesifo senhliziyo.
• Ukukhuthaza Ukulawulwa Kwesisindo: Ukukhuluphala kungenye ingozi ebalulekile yesifo se-coronary artery. A Ukudla okunazo zonke okunikeza inani elifanele lama-kilojoule nezakhamzimba kungasiza ukufeza nokugcina isisindo esinempilo, ukwehlisa ubunzima obungadingekile enhliziyweni, futhi kuthuthukise impilo yenhliziyo nemithambo yegazi.
• Ukunciphisa Ukuvuvukala: Ukuvuvukala okungapheli kukholakala ukuthi kunendima ebalulekile ekuthuthukiseni nasekuthuthukisweni kwesifo se-coronary artery. Ukudla kwe-CAD (i-coronary artery disease) okunothiswe ngokudla okunqanda ukuvuvuka, njengezinhlanzi ezinamafutha, amantongomane, nezithelo nemifino equkethe amagciwane amaningi, kunganciphisa ukuvuvukala futhi kuvikele isimiso senhliziyo nemithambo yegazi. Ukunamathela ekudleni okunempilo kungasiza abantu abanesifo se-coronary artery ukuthi balawule isimo sabo ngenkuthalo, behlise ubungozi bemiphumela engemihle, futhi bathuthukise impilo yabo yonke.

Yikuphi Ukudla Okufanele Ukudle Nge-Coronary Heart Disease?

Ukwamukela ukudla okunempilo okunempilo kubalulekile kubantu abanesifo se-coronary artery. Nakhu okunye ukudla okufanele ukufake ekudleni kwakho kwesifo se-coronary artery:

• Izithelo Nemifino: Izithelo nemifino emisha iqukethe inani elikhulu le amavithaminiamaminerali, kanye ne-fiber. Anama-kilojoule aphansi futhi acebile ngama-antioxidants angasiza ekuvimbeleni isifo senhliziyo. Khomba okungenani izingxenye ezinhlanu zezithelo nemifino emisha nsuku zonke, okuhlanganisa imifino enamaqabunga, i-broccoli, ubhanana, namawolintshi.
• Okusanhlamvu Okuphelele: Okusanhlamvu okuphelele, njengama-oats, irayisi elinsundu, nesinkwa sokusanhlamvu, kuyimithombo emihle yefayibha nezinye izakhamzimba ezidlala indima ebalulekile empilweni yenhliziyo nokulawula umfutho wegazi. Khetha ongakhetha kukho okusanhlamvu ngaphezu kwezinhlamvu ezicolisisiwe noma nini lapho kunokwenzeka.
• Imithombo Yamaprotheni Angenawo amafutha: Inyama engenawo amandla, inkukhu, inhlanzi, amaqanda, imidumba, kanye nemikhiqizo yobisi enamafutha amancane noma engenawo amafutha kuyimithombo emihle kakhulu yamaprotheni. Khetha okukhethwa kukho okunamafutha aphansi njengokusikeka kwenyama engenawo amandla, amabele enkukhu angenasikhumba, nenhlanzi egcwele i-omega-3 fatty acids, njenge-salmon ne-tuna.
• Amafutha Anempilo: Nakuba kubalulekile ukunciphisa amafutha agcwele kanye nama-trans, ukudla okulinganiselayo kufanele kusafake amafutha angenayo i-unsaturated. Ukudla okunamafutha angacushiwe, njengokwatapheya, amantongomane, nembewu, kanye namafutha omnqumo, i-canola, namafutha emifino, kungasiza ukukhulisa amazinga e-cholesterol amahle futhi kunciphise ukuvaleka kwemithambo.
• Ukudla okune-fibre ephezulu: Ukudla okune-fiber ephezulu, okufana nodali, ubhontshisi, amajikijolo, nezinhlamvu eziphelele, kungasiza ukwehlisa amazinga e-cholesterol futhi kukhuthaze impilo yenhliziyo. I-fiber isiza futhi ukugcina isisindo esinempilo, esibalulekile ekulawuleni isifo se-coronary artery.
• Imikhiqizo Yobisi Enamafutha Aphansi: Imikhiqizo yobisi enamafutha amancane noma engenawo amafutha, njengeyogathi noshizi, ingafakwa ekudleni okunempilo. Banikeza izakhamzimba ezibalulekile (amaprotheni ne-calcium) kuyilapho bephansi kwamafutha agcwele.
• Amakhambi Nezinongo: Amakhambi nezinongo ezihlukahlukene, njengegalikhi, i-turmeric, nejinja, anganezela ukunambitheka ekudleni kuyilapho enikeza izinzuzo ezingaba khona zezempilo yenhliziyo ngenxa yezakhiwo zazo zokulwa nokuvuvukala.

Ukudla Okumele Ukugweme Ngesifo Senhliziyo

Njengoba nje kubalulekile ukufaka ukudla okunempilo kwenhliziyo ekudleni kwakho kwesifo se-coronary artery, kubalulekile ngokulinganayo ukugwema noma ukunciphisa ukudla okuthile okungandisa isimo. Nakhu okunye ukudla okumele ukugweme:

• Amafutha Asuthisiwe Nawe-Trans: Amafutha asuthisiwe kanye nama-trans angakhuphula amazinga e-low-density lipoprotein (LDL), okwandisa ingozi yokwakheka kwama-plaque emithanjeni. Khawulela ukuthatha kwakho:
  • Ukusikeka okunamafutha enyama, ubhekeni, namasoseji
  • Imikhiqizo yobisi enamafutha agcwele njengokhilimu, ushizi, nobisi lonke
  • Izimpahla ezibhakiwe njengamakhekhe, amakhukhi, namakhekhe
  • Ukudla okuthosiwe nokudla okuphekwe ngebhotela noma isinqumelo
  • Ukhukhunathi, amafutha esundu, nezinhlamvu zesundu
• Ukudla okucutshunguliwe nokuphezulu kwe-sodium: Ukudla okucutshunguliwe kuvame ukuba nokuqukethwe kwe-sodium ephezulu, okungaba nomthelela ekucindezelweni kwegazi okuphakeme, okuyingozi enkulu yesifo se-coronary artery. Gwema noma ubeke umkhawulo:
  • Inyama ekheniwe kanye negayiwe njengobhekeni, amasoseji, nenyama yedeli
  • Ukudla okufriziwe nokudla okulula
  • Ukudla okulula okunosawoti okufana nama-chips, ama-pretzels, nama-crackers
  • Ukudla okufakwe emanzini anosawoti okufana nesoso yesoya nesoso
  • Hlela ukugcina ukusetshenziswa kwakho kwe-sodium nsuku zonke ngaphansi kwama-milligrams angu-2,300 (cishe ithisipuni elilodwa likasawoti).
• Ushukela Ongeziwe kanye nama-Carbohydrates Acwengisisiwe: Ukudla ukudla okushukela okuningi okwenezelwe kanye nama-carbohydrate acwengisisiwe kungandisa amathuba okukhuluphala, isifo sikashukela, kanye namazinga aphezulu e-triglyceride, konke okunomthelela ekuguleni kwe-coronary artery. Khawulela noma gwema:
  • Iziphuzo ezinoshukela njengesoda, amajusi ezithelo, neziphuzo zekhofi ezinoshukela
  • Izimpahla ezibhakiwe njengamakhekhe, amakhukhi, namakhekhe
  • Uswidi namanye amaswidi
  • Isinkwa esimhlophe, i-pasta, nelayisi

Isiphetho

Ukudla okunempilo kwenhliziyo kunethonya elikhulu ekulawuleni isifo se-coronary artery. Ngokugxila ekudleni okulungele isifo semithambo yenhliziyo, njengezithelo, imifino, okusanhlamvu, namaprotheni angenawo amandla, abantu ngabanye bangasiza ukwehlisa i-cholesterol, ukulawula umfutho wegazi, nokunciphisa ukuvuvukala. Ngesikhathi esifanayo, ukuyeka ukudla ukuze ugweme isifo se-coronary artery, njengalawo agcwele amafutha agcwele, i-sodium, noshukela owengeziwe kubalulekile ukuvimbela ezinye izinkinga.

Ngokuqaphela ukudla okudlayo futhi wenze ukukhetha okunempilo kwenhliziyo, ungalawula ngenkuthalo isifo sakho se-coronary artery futhi unciphise ingozi yezinkinga.