Kuwedzera marimu kune kudya kwako kunogona kuderedza ngozi yehosha yemoyo
Iko zvino kuve pachena kuti kudya nutswe kune utano hwehutano hwemwoyo yenyu.
Ongororo dzinoverengeka dzakaitwa pamusoro pemakore dzakaratidza zvakasimba kuti kudya imwe yevungu kane kana katanhatu pavhiki kunogona kuderedza zvakanyanya dambudziko rako rekushaya chirwere chirwere chirwere (CAD) , zvinodarika 40 muzana. (Nemawi akawanda, imwechete iri pakati pematafura mana matatu uye mana.)
Nutakadzika hunoitawo hunoita kuti kuderedze njodzi yemwoyo uye yehupenyu hwevanhu vose.
Kunyange zvazvo uchapupu husingatariswi nesayenzi yakagadziriswa, inowanikwa yakawanda inogadzirisa zvakakwana kuti FDA ibudise chirevo chakataura achiti kudya dzimwe marimu-almonds, hazelnuts, pecans, pistachios, walnuts, uye marangi-zvinogona kuderedza ngozi yako yepfungwa yepfungwa .
Ndezvipi Zvakajeka Zviripo Pamiti?
Zvimwe zvidzidzo zvishomanana zvakatarisa ukama huripo pakati pekudya nutswe, mungozi yemwoyo, uye kufa. Semuyenzaniso:
- Miti miviri mishoma yakawanda yakaratidza kuti kudya murnuts kunoguma nekuderedza kukuru kweLDL cholesterol .
- Mu Physicians 'Health Study, varume vaidya nutswa kaviri pavhiki kana kupfuura vakave nekuderedza kukuru kwekufa kwekoniyoni uye kufa kamwe kwemoyo
- MuAdventist Health Study, kudya nutswa kanopfuura kaviri pavhiki kwakabatanidzana nehuwandu hunopedzisira hwekushaya mwoyo uye yekufa kwemoyo.
- Kuongorora kwakarongeka kwakarongedza zvidzidzo zviripo pamusoro pemiti yakashandiswa kwakaratidza kuti, kune varume nevakadzi, kudya mutsva kunobatanidzwa nemari yakaderera yeCAD nemamwe zvirwere zvepfungwa, uyewo kuderedza kuderedza kwezvinhu zvose zvinokonzera.
Zvakadini Nezvipembenene?
Mubvunzo unowanzomuka pamusoro pekuti kana zvikomborero zvakafanana zvinowanikwa nemafungu, izvo zvinyorwa zvinomera, kwete marimu.
Mhinduro ndeyokuti, hongu, hongu. Mhete dzinenge dziine zvimwe zvinhu zvinobatsira se "nhu" chaiyo, uye dzakabatanidzwa nemafungiro eomweya emwoyo.
Precautions
Hapana chakasununguka munyika ino. Kunyange zvazvo marimu angave akanaka kwauri, ane zvimwe zvipingamupinyi zvinofanira kuverengwa:
- Nutswe akazara nemakori. Rimwe shoma remiti rine ine makori 150. Saka, kunyange zvazvo vachifanirwa kuiswa mumoyo wekudya-utano, havafanire kuwedzerwa, vanofanirwa kushandiswa kune imwe nzvimbo yemakori. Kana zvisina kudaro, zvikomborero zvingave zvichipeswa nekuwedzera kwako kweistline .
- Nutswe neshuga yokuputira zvinowedzera mamwe makoriki kune zvaunodya.
- Kana iwe uine hypertension , munyu waunyu unogona kukonzera zvinetso neropa rako.
- Mazamu eBrazil ane mazana akawanda emafuta akazara, uye haana kumbobatanidzwa nehutano hwehutano hwemwoyo.
Nzira Yekutaura Nenguva Yakawedzerwa Nutswe Kudya Chako
- Unofanira kudya rini rungu rini? Hapana nguva yakakwana. Iwe unogona kunakidzwa nekushanda sechingwa, kana kusasa mamwe pamashizha ako, kana kushandisa kunyange marimu akaora mwoyo panzvimbo yezvakakuvara uye zvingwa zvezvokudya pamaproteine sehove.
- Nutswe dzakasvibirira dzakanakisa-dzisina kuputirwa mune chimwe chinhu, uye kwete munyu.
- Kuchengetedza nhamba-inokonzerwa kuwedzerwa kuwedzera, kushandiswa nutsva kwechinhu chimwe, kunyanya kudya zvakagadzirwa uye kusadya zvisina kunaka kana sweets.
- Wedzera mamwe marimu kune saladhi yako, pasta ndiro, uye hove dzehove.
Sources:
Fraser GE, Sabaté J, Beeson WL, Strahan TM. Izvo zvinogona kudzivirira chinokonzerwa nemuti kushandiswa pangozi yekodonary heart disease. Adventist Health Study. Arch Intern Med 1992; 152: 1416.
Albert CM, Gaziano JM, Willett WC, Manson JE. Nutwa yekushandisa uye yakaderedza dambudziko rekufa kamwe kwepfungwa mukati me Physicians 'Health Study. Arch Intern Med 2002; 162: 1382.
Zvokudya uye Drug Administration. Zvitano zvehutano zvakakodzera: Tsamba yekusimudzira kuchenjera-Nuts uye coronary heart disease (Docket No 02P-0505). 2003. Inowanika pa http://www.fda.gov/.
Bao Y, Han J, Hu FB, et al. Sangano re nut nut pamwe nehuwandu uye hunokonzera-zvakashata kufa. N Engl J Med 2013; 369: 2001.
Luo C, Zhang Y, Ding Y, et al. Nut consumption uye chiitiko chechirwere cheshuga, chirwere chemwoyo, uye zvose-zvinokonzera kufa: kuongorora nekugadzirisa uye meta-analysis. Am J Clin Nutritio 2014; 100: 256.