Nyoka yeMateve Ekanaka Mwoyo Utano
Nutswe zvinokonzera-zvinopisa zvinokonzera zvine proteine, fiber, vitamini, mineral, uye antioxidants. Mamwe marimu anowedzerawo mumafuta "akanaka" anogona kubatsira kuderedza ngozi yako yehutano hwemoyo.
Ngatitangei zvakadzama mukati mehutano hwehutu hwemiti, kusanganisira nutsva iwe unofanirwa kusarudza kuti uwedzere kuwedzera utano hwemwoyo wako.
Nuts Are High in Fat, Saka Vanodzora Sei Njodzi Yenyu Pamwoyo Wezvirwere?
Nutswe, akadai samarumondi, pistachios , uye walnuts , ane huwandu hwakawanda hwemafuta asina kuwanikwa kana " mafuta " akanaka, anowedzera kuwedzera kwepoprotein lipoprotein (HDL) uye yakaderera pasi-density lipoprotein ( LDL ).
LDL ishu "yakashata" yeku cholesterol nokuti inovhara mishonga yako. Ichi ndicho chikonzero nhare dzeLDL dzinowedzera dambudziko rehupenyu hwekurwadziwa kwemwoyo uye kurohwa.
HDL, kune rumwe rutivi, ndiyo "yakanaka" yako cholesterol nokuti inotakura "yakaipa" cholesterol kure nemariti kune chiropa. Maodzanyemba eHDLL akabatanidzwa nehutano hwemwoyo asi hupamhi hweHDL dzinogona kubatsira chaizvo kudzivisa kurwadza kwemoyo nekurova.
Nepo nutswe inoderedza ngozi yako yehutano hwemoyo nekuderedza yako LDL cholesterol, tsvakurudzo inoratidza kuti kugara uchidya kwemiti kunobatsira mwoyo kupfuura ichi cholesterol ichidzika.
Mune mamwe mazwi, marimu anogona kupa mamwe mwoyo uye hutano hune hutano nekuderedza kushanda kweropa uye kuderedza kusvibiswa kwemazivo, iyo ndiyo mafuta inopoteredza nhengo dzako mudumbu rako. Kuva nemafuta akawanda anowedzera kuwedzera mukana wako wekuvandudza rudzi rwechipiri chirwere cheshuga uye chirwere chemagetsi .
Utano hunobatsira yekudya makungu anonyatsodzidza mumadnuts, rudzi rwemuti inonyanya kukwirira mu omega-3 fatty acids, iyo yakafanana "yakanaka" mafuta anowanikwa mune hove dzine mafuta yakadai sesaumoni, mackerel, herring, lake trout, sardines, uye albacore tuna.
Kutsvakurudza kunoratidza kuti omega-3 fatty acids ine mwoyo yakati wandei inobatsira:
- Kuderedza ngozi yako yekusagadzikana kwepfungwa maitiro anogona kukonzera kufa kamwe kamwe
- Kuderedza triglyceride mazinga
- Kuderedza chiyero che arteri-clogging
- Zvishoma nezvishoma kuderedza ropa
Zvechokwadi, kunze kwemafuta asina kuiswa, pane humwe hutano hunobatsira nutswe kusanganisira:
- Folic acid, B vitamini inoderedza cholesterol yakazara uye LDL cholesterol uye inofanirwa kuumbwa kwemasero matsva
- Potassium, mineral inogadzirisa migumisiro ye sodium mumuviri wako, inobatsira kuparara kwemakhahydrates uye inobatsira kudzora basa remagetsi emwoyo wako
- Vitamin E, an antioxidant inodzivirira masero ako kubva pakuvhiringidzika kwemasimba ekudzivirira uye kusachengetedza zvirongwa zvemagetsi
- Arginine, amino acid inowanikwa mumwero wakakura mumarutsi anobatsira muviri wako kuita nitric oxide, iyo inoderedza mitsetse yeropa yakasimba
The Best Nuts Kupedza Cholesterol Yako
Zvose mune zvose, yakanakisa nutswe ekuderedza cholesterol yako ine zviyero zvakanyanya zveasaturated mafuta uye yakaderera zvakakwana mafuta akazara. Izvi zvinosanganisira, asi hazvirevi kune:
- Walnuts
- Hazelnuts
- Pecans
- Pistachios
- Amamondi
Mavhuvhu, zvakare ane moyo-ane hutano, izvo zvinogona kushamisa iwe. Ichokwadi, rukarani ndiyo inonyanya kufarirwa "nut" (chaizvoizvo legume) muUnited States uye ine huwandu hwakawandisa hwemafuta asina kuiswa uye huwandu hwemafuta akazara .
Iyo peanut's unsaturated mafuta profile inokurudzira utano hwemwoyo. Kunyangwe zvakadaro, varimi vakagadzira nzira yekukura zvipembenene zve-high-oleic, zvine zvinyorwa zvepamusoro zveatalked mafuta uye zvakaderera zvine mafuta akazara kana zvichienzaniswa nemaruva.
Ichokwadi, iyo Chakudya neDrug Administration (FDA) yakapa mvumo kune marimu, kuwedzera kune amamondi, kugamuchira "moyo-wakanaka" kusiyanisa pakuisa mazita avo.
Pakupedzisira, zvakakosha kuziva kuti yakaoma yakakangwa, miteu isina kunyorera yakarungwa inoita seine mararamiro akafanana ehutano sekudya mbungu yakasvibirira, maererano nezvakaitwa muEuropean Journal of Nutrition . Muchidzidzo ichi, 72 vatori vechikamu vanodya 30 gramu pazuva pazuva rakasvibira kana rakaoma rakakangwa, risina kunyorerwa hazelnuts kwemazuva 28. Zvirwere zvepfungwa zvinokonzera cholesterol mazinga uye kuwedzerwa kweropa zvakayerwa pakutanga kwekudzidza uye pakupedzisira.
Mhinduro yakaratidza kuti yakaenzaniswa nekutanga kwekudzidza, kudya chero maitiro ehazelnuts (yakasviba kana yakaoma yakakangwa, isina kunwa munyu) yakanyatsogadzirisa HDL mazinga uye kuwedzerwa kweropa, pasina kuchinja mumuviri wemafuta.
Nuts Are Heart Hearty, But In Moderation
Zvechokwadi, kufanana nezvokudya zvakawanda, kuenzanisira chinhu chinokosha, zvinorevei kana kudya nutsu zvakanaka kune hutano hwako, haudi kuidarika. Nezvo, maererano neAmerican Heart Association, kana iwe uri kutevera 2 000 koriori-a-zuva rekudya, iwe unofanira kudya 4 kusvika ku5 servings pavhiki yemiti, mbeu, kana mbeu. Iko kushanda yakakura kwakaenzana nezana shoma (1.5 ounces of nuts) kana 2 mashupuni emu nut butter.
Shoko Rinobva
Paunenge uchitakura kudya kwako kwemanheru kana kusvika mukati mako pane imwe nyoka, tora zvigwenzi zvemiti kana kuti tora huni muhute reapuro, panzvimbo pokusvika kune zvimedu zve salty kana crackers. Iwe unogona kunyange kutora nutswe mune zvimwe zvekudya. Edza kusvitsa marimu mu oatmeal yako mangwanani kana kuti kusvetuka-fry panguva yekudya.
Pakupedzisira, kupedza nutswe mumwero wekuita chisarudzo chakanaka chine utano chaunogona kuita nokuda kwemoyo wako-izvi zviri kuwedzera pakurovedza muviri, kudya chikafu chakazara mumichero, miriwo, uye mbeu yose, nekuchengetedza huwandu hwemazuva ose.
> Sources:
> American Heart Association. (2017). Hove uye Omega-3 Fatty Acids.
> American Heart Association. (2016). Enda Makungu (Asi zvishoma!).
> Harvard TH Chan Chikoro cheHuzhinji Hwehutano (nd). Zvokudya Zvinobva Muvhu: Nutsitsi YeMwoyo
> Ros E. Utano hwehutano hwehutu hunoshandiswa. Nutrients . 2010 Jul; 2 (7): 652-82.
> Tey > SL, Robinson T, Grey AR, Chisholm AW. Brown RC. Ko kucheka kwakaoma, nenyuchi zvisinganyatsodiki zvinokanganisa hutachiona hwezvinhu uye kugamuchirwa here? Eur J Nutriti . 2017 Apr; 56 (3): 1025-36