Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
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Kudya kwemangwanani ndicho chikafu chakakosha chezuva iri. Kuva nechikafu chemangwanani chine hutano uye chinovaka muviri kunovimbisa kuti unogoneswa simba zuva rose kuti uite zviitiko zvezuva iri. Izvo zvakakosha kuti usasvetuke kudya kwemangwanani chero zvodii. Kupotsa kudya kwekuseni kunogona kutungamira kumatambudziko mazhinji ehutano.
Zvimwe pane kukuchengetedza uine simba, kuva nechikafu chamangwanani chinovaka muviri kunoita kuti uve noutano mukufamba kwenguva. Zvakare, chikafu chekutanga ichi chemusi uyu chinotsigirawo zvako uremu zvinangwa. Paunenge uchiedza kudzikisa huremu, kunyatso tarisa kune zvaunodya pakudya kwekuseni kunogona kukubatsira iwe kusvika kune yako uremu tarisiro pakutanga.
Nehunyanzvi, mangwanani emangwanani anofanirwa kudyiwa mukati meawa rimwe rekumuka. Kana iwe usina nzara zvakanyanya uchangomuka, unogona kupatsanura chikafu ichi muzvikamu zviviri zvidiki. Iva nezvidiki nekukurumidza mushure mekunge wamuka uye imwezve diki diki pamwe mushure meawa kana maviri.
Zvakare, kana iwe uchirovedza muviri mangwanani, iwe unogona kudya chimwe chinhu chakareruka usati wamboita musangano wako uyezve chimwe chinhu chinorema chingave hafu yeawa post kutumira. Edza kuva nezvakawanda zvehydrohydrate-yakavakirwa mangwanani usati waekisesaiza uye protein-centric imwe mushure.
Kune zvimwe zvekudya izvo kana zvikaiswa mune yemazuva ese yekudya kwemangwanani zvinogona kukupa iwe kwete zvakaringana hutano mabhenefiti asi zvakare zvinogona kukubatsira iwe kuchengetedza huremu hutano.
Nekudaro, kana iwe uchishuwira kuteedzera hutongi hwekudzikira, zvirinani kuti uzive nezve izvo zvekudya izvo zvinogona kukubatsira iwe kusvika kune yako yekudzikira chinangwa. Verenga pamusoro kuti uzive izvo zvese zvaunogona kudya panguva yemangwanani kuitira kuti udzikise uremu nenzira ine hutano.
Idya zvinotevera makumi maviri nematatu zvekudya panguva yemangwanani uye chengeta uremu hune hutano:
1. Yoghurt
Yoghurt inoonekwa seimwe yeakanaka chikafu chemukaka. Iine maprobiotic (mabhakitiriya uye mbiriso) ayo anokwanisa kugadzirisa mashandiro ematumbo ako. Uturu hune hutano hunodzivirira kuzvimba uye leptin kuramba kunokonzera kufutisa. Yoghurt yakazara mafuta yakakosha paunenge uchiedza kudzikisa huremu. Ngwarira yoghurt isina mafuta sezvo izere neshuga. Yoghurt inonakawo kana ichidyiwa pamwe chete nezviyo zvekuseni.
2. Mazai
Mazai anodikanwa neumwe uye vese. Nekudaro, sekuonekwa zvisirizvo nevazhinji, mazai haatungamire kurwisa kwemoyo kana kukanganisa cholesterol yemuropa munzira ipi neipi. Ivo, muchokwadi, chimwe chezvakanakisa chikafu kudzikisa huremu. Iwo akakwirira mumapuroteni uye mafuta ane hutano izvo zvinoita kuti iwe uzere nekukurumidza nekushomeka mashoma emakoriori.
Kuve wakakora mune zvinovaka muviri, mazai anopa muviri wako zvese zvinovaka muviri zvinodiwa (13 akakosha mavitamini uye mamineral) uchiri pakoriori-inorambidzwa kudya. Zvidzidzo zvakaona kuti mazai anogona kubatsira kudzivirira kudya zvakanyanya kana uchidyiwa panguva yemangwanani zvichienzaniswa nekudyiwa kwemabhegi. Mazai anokurudzira kurasikirwa nekudzikisira kudya.
3. Broccoli
Muriwo uyu wakapfuma mu fiber uye unozadza chaizvo. Iinewo huwandu hwakanaka hweprotein kana ichienzaniswa nemimwe miriwo. Paunenge uchiedza kudzikisa huremu, kudya uyu mutserendende miriwo yakanaka sezvo iri musanganiswa wakakwana wefibre, protein uye nemafuta mashoma. Broccoli inozivikanwa zvakare kuti ine chinhu chinorwisa gomarara chinonzi sulforaphane.
4. Chia Mbeu
Inofungidzirwa sechimwe chezvekudya zvinovaka muviri, mbeu dzechia dzine 11 g ye fiber, 9 g yemafuta uye 4 g yeproteine mune imwe-ounce (28 g) inoshumira. Mbeu dzeChia dzinopa chete 1 g yehydrohydrate inogayiwa panguva yekushandira uye nekudaro inogona kunzi chikafu chakaderera-carb uye sosi yakanaka ye fiber.
Nekuda kweichi chakakwira fiber zvemukati, chia mbeu inokwanisa kutora zvakapetwa kagumi uremu hwavo mumvura. Inotendeuka kuita fomu regel uye inowedzera kana uri mudumbu. Tichifunga nezvebumbiro rayo rezvehutano, mbeu dzechia dzinogadzira chikafu chakakosha mune yako uremu hwekudya. Mbeu dzeChia dzinokuzadza zviri nyore uye nekudaro dzinogona kudzikisira chishuwo, zvichikutadzisa kubva pakudya zvakanyanya.
5. Bhinzi Dema
Izvi zvinogona kubatsira pakurera uremu. Nyemba dema dzakakwira mu fiber (16 g mune 100 g kushumirwa) uye mapuroteni (21 g mune 100 g kushumira), ayo anozivikanwa kutungamira kune kuguta. Nyemba nhema dzinewo starch isingadziviriri. Nekudaro, iwe unofanirwa kuzvigadzirira nemazvo kuti zvigone kugayiwa nyore.
6. Makotapeya
Mumwe wemichero yakasarudzika, avocados, kusiyana nemimwe michero, haina kutakurwa nema carbs. Avocadoes ane mafuta ane hutano. Chibereko ichi chakakwirira mumonounsaturated oleic acid. Aya ndiwo mafuta akafanana anowanikwa mumafuta emuorivhi. Avocados zvakare ine huwandu hwakawanda hwemvura uye faibha, nekudaro iri shoma simba-rakakora.
Unogona kuvawedzera kumashizha emuriwo uye unaye pakudya kwemangwanani. Zvidzidzo zvakaratidza kuti mafuta emukati wechibereko ichi anokwanisa kuwedzera iyo beta carotene uye carotenoid yekumwa. Avocados zvakare ine potasium. Izvi zvinogadzira ichi chibereko chimwe chezvakanakisa sosi yemafuta ane hutano ayo anofanirwa kuverengerwa mune yako uremu hwekudya chikafu. Zvisinei, chengetedza kudyiwa kwechibereko ichi zvine mwero.
7. Walnuts
Kupesana nekutenda kwakakurumbira, walnuts haisi yekuwandisa sezvaungavatenda ivo. Ivo vanoshanda sechikafu chakanakisa chekudya panguva yako yekudya kwemangwanani. Walnuts ane 15 g yeprotein, 7 g ye fiber uye nezve 56 g yemafuta ane hutano mune 100 g inoshumira. Izvi zvinokurudzira kurasikirwa kwehuremu kwakaratidzirwa nezvidzidzo zvakasiyana. Nekudaro, sezvo iwo ari akakwirira mumacalorie, ita shuwa kuti haudye zvinopfuura zvishoma zvacho. Walnuts inogona kudyiwa sechikafu chinokurumidza zvakare.
8. Maamondi
Kana ukadyiwa zvine mwero, izvi zvinogona kuve kuwedzera kukuru kune yako uremu hwekudya chikafu. Ivo vane 49 g yemafuta, 21 g yeprotein uye 12 g ye fiber mune 100 g inoshumira. Vanhu vanodya maarumondi vanowanikwa vaine hutano uye vakaonda kupfuura avo vasina. Kudya maarumondi kunogona kugadzirisa hutano hwako hwese. Nekudaro, usadhakwa neakawandisa amaamondi. Iva navo zvine mwero. Maamondi mana kusvika mashanu anofanirwa kukwana kwezuva.
9. Oatmeal
Kudya oatmeal kazhinji panguva yekudya kwemangwanani kwakaratidza kuve nehuremu hwekurasikirwa mhedzisiro. Oatmeal yakazara ne fiber (11.6 g pa100 g inoshumira) uye inogona kuita kuti unzwe kuzara kwenguva refu. Oatmeal inosanganisirwa ne'inononoka-kuburitswa 'makabhohaidhiretsi uye zvinoenderana nezvidzidzo, kuve neiyi panguva yekudya kwemangwanani iyo yakarongerwa maawa matatu usati waita basa rako kunogona kukubatsira kupisa mamwe mafuta. Oats inotakurwa ne beta-glucans inowedzera kuguta, zvichikudzivirira kubva pakudya zvakanyanya.
10. Bhero mhiripiri
Bhero mhiripiri inoonekwa seyakakura pakurasikirwa nehuremu. Inogona kushandiswa kuzadza chero chekudya chamangwanani pasina kuwedzerwa macalorie. Bhero mhiripiri sosi huru yevhitamini C uye B6, folate, potasium uye manganese. Ivo vanozivikanwa zvakare kuve vanoshanda mukupisa mafuta mumuviri.
11. Muchero
Zvidzidzo zvakaitwa pamusoro pekuti mazambiringa angabatsire sei mukudzora uremu. Iyo yakasanganiswa yeorenji uye pummelo, grapefruit ine yakaderera macarhydrate zvemukati. Kudya hafu yemuzambiringa mazamu hafu yeawa usati wadya kwekuseni kunogona kukubatsira kuti unzwe kuguta uye nokudaro kukuita kuti udye zvishoma.
12. Bhuruni yenzungu
Tsvagiridzo yakawana kuti chikafu chine chikafu chine huwandu hwakakwira hwemafuta emonounsaturated chinogona kubatsira mukudzikira uremu. Peanut butter ndeimwe yacho. Sezvineiwo, nzungu ruomba rine 50 g emafuta, 25 g yeprotein uye 20 g makabhohaidhiretsi mune 100 g inoshumira. Mafuta ari mupepanut butter ane moyo-hutano mafuta monounsaturated mafuta. Izvi zvakafanana nemhando yemafuta anowanikwawo muavocado, nzungu nemafuta emuorivhi.
13. Almond ruomba
Nutswe mune zvakajairwa kutariswa zvinovaka muviri zvinobatsira kuonda. I100 g inoshumirwa yemarmond butter ine 56 g yemafuta, 21 g yeprotein uye 10 g ye fiber. Almond batare inozivikanwa nekunyatso kudzora mashuga eropa. Izvi zvinobatsira mukudzivirira kunyura mumazinga eshuga izvo zvinoita kuti vanhu vadye zvekudya zvine macalorie zvine munyu wakawanda kana zvine shuga yakawanda. Nut butters inosanganisirwa nekuderedzwa kweLDL (yakaipa cholesterol).
14. Mapuroteni Powder
Mapuroteni anoonekwa seakakosha kwazvo kana uchiedza kudzikisa huremu. Kuwana mapuroteni akakwana kunowedzera metabolism yako. Izvo zvinogona zvakare kudzikisira kudya kwako uye zvinokubatsira iwe mukurasikirwa nemafuta emuviri pasina kurasikirwa nemhasuru. Iwe unogona kuisa puroteni kuzunungusa mune yako yenguva dzose kudya kwemangwanani. Izvi zvinonyatso kukubatsira iwe kuzadzisa yako uremu zvinangwa.
15. Maapuro
Zvinoenderana neongororo ichangoburwa muKudya Chemistry, maapuro akaratidzira kuve anoshanda mukuchengetedza mamwe mapaundi kure. Izvi zvinodaro nekuti maapuro ane macomputer asina-kugayiwa senge fiber uye polyphenols. Izvi zvinokurudzira kukura kwebhakitiriya akanaka mumatumbu ayo anofambidzana nekudzikira uremu.
16. Mabhanana
Mabhanana akakwirira mune fiber (2.6 g mune 100 g kushumira) uye yakaderera mumakhalori. Iwe unogona kuisa bhanana mukudya kwako kwekuseni sezvo izvi zvinoshanda kuve zvine hutano hwakanyanya uye hune hutano. Bhanana inopa koriori yakaderera-koriori. Vanogona kuwedzerwa kuchingwa chako chamangwanani. Inogona zvakare kudyiwa sehove kune yako madiki nzara marwadzo. Banana zvakare akapfuma sosi ye potassium.
17. Watermononi
Watermelon, sekuziva kwedu tese, i90 muzana muzana yemvura. Iyo yakaderera mumacalorie uye yakafuma muvhitamini C uye A uye magnesium. Inoshanda sekuzorodza kana uchidyiwa pamwe nechikafu chako chamangwanani. Inonyanya kupisa uye inoita kuti unzwe kuzara, zvirinani kwenguva yakati. Iyo haina mafuta kana cholesterol. Kusarudza kudya manwiwa pamusoro pechikafu chisina kudya kunogona kukubatsira kuchengetedza macalorie akawanda. Makapu maviri akachekwa manwi vhoriyamu ane mac80 macalorie pasina mafuta.
18. Michero
Vatsvagiri vakaona kuti kusiyana nemimwe michero yakati wandei, mabriji ane akawanda kwazvo ma antioxidants. Ivo vanokwanisa kuwedzera yako immune system uye vanoonekwawo seakakwira mukukosha kwehutano. Pamwe nekuve yakakosha sosi ye fiber, mabriji akazadzwa nemavhitamini C, B6 uye A uye zvicherwa. Majikiji anoshanda kuve chikafu chinonaka uye chinonaka chekudya kwekuseni.
19. Mbatatisi
Mbatatisi inoonekwa seyakanaka paunenge uchiedza kudzikisa huremu. Izvi ndezve nekuda kweiyo yakakwira yezvinyorwa zvemafibre ekudya. Iyo yakakwira fiber zvirimo (3 g mune 100 g inoshandira) yetapatata inoita basa rakakura mukukubatsira iwe kuzadzisa yako uremu zvinangwa, kunyanya kana uchidyiwa panguva yekudya kwemangwanani. Pamwe nefayeti yezvikafu, iyo yakaderera macalorie zvemukati uye yakawanda mvura iripo, shanda pamwe mukuderedza uremu.
20. Sipinachi
Unogona kuidya mbishi kana sipinachi yakabikwa inotyisa kana iwe uchida kudzikira uremu. Sipinachi yakafuma mune iron (2.71 mg) uye potasium (558 mg) uye inofungidzirwa zvakanakira kugwinya uyezve nekuchengetedza hupenyu hwese hwomuviri. Iyo yakaderera mumarori uye zvakare ine hutano hwakanyanya, izvo zvinoita kuti ive inofanirwa kuve nawo mukudya kwako kwekudya kwekuseni kwemazuva ese. Kuwedzera kunwa kwesimbi kubva mumuriwo une mashizha akasvibira, idya zvikafu zvine vhitamini-C dzakadai semadomasi, muto weorenji kana chero muchero wecitrus.
21. Mbeu yefurakisi
Ita shuwa kuti iwe unodya teaspoon yembeu yeflakisi zuva nezuva panguva yekudya kwekuseni. Mune zana g inoshumirwa yeflakisi, pane 27 g fiber uye 18 g protein. Kwete kungovapo kwefibre yekudya, iyo protein yembeu yeflakisi inogona kukubatsira mukudzvinyirira chishuwo chako.
Izvi zvinopedzisira zvichikutadzisa kubva pakudya zvakawandisa, nekudaro zvichikubatsira kuti uderedze huremu. Mbeu yeflakisi, saka, inoonekwa seimwe yeakanyanya kurema kurasikirwa-kukurudzira chikafu. Mutemo wakajairika wekudya mbeu yeflakisi kana uchiedza kudzikisa huremu ndewekuti: kana ukayera makirogiramu zana nemakumi masere, idya anenge mashupuni mana embeu yeflakisi.
Idya chikafu chakaringana uye chinovaka muviri kuti uve nehupenyu hwakanaka. Kuzvibata mukugara uchirovedza muviri uye kuisa izvo zvataurwa pamusoro apa mukudya kwako kwekuseni zvinogona kukubatsira kuti uderedze huremu zvinobudirira.
