{"id":7934,"date":"2024-11-14T09:55:00","date_gmt":"2024-11-14T07:55:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/eet-jou-hart-gesond\/"},"modified":"2024-11-14T10:08:58","modified_gmt":"2024-11-14T08:08:58","slug":"eet-jou-hart-gesond","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/eet-jou-hart-gesond\/","title":{"rendered":"Eet jou hart gesond: Hier&#8217;s hoe"},"content":{"rendered":"<p>Het jy geweet\u00a0dat meer vroue jaarliks aan hartvatsiektes en beroertes sterf as mans?<\/p>\n<p>Gelukkig kan jy baie doen om jou risiko te verminder. Volgens die Hart- en Beroerte-stigting (voorheen die Hartstigting) is \u2019n gesonde lewenstyl die beste manier om hartvatsiektes die nekslag toe te dien.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Mediterreense dieet<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>In \u2019n streek in Sardini\u00eb vier een uit elke 200 mense wat tussen 1880 en 1900 gebore is hul honderdste verjaardag. Daar is verskeie teorie\u00eb vir die ongewone langlewendheid, maar lewenstyl, en veral dieet, word as die sterkste moontlikheid beskou.<\/p>\n<p>As die Mediterreense dieet ontleed word, omvat dit al die basiese riglyne vir gesond eet, en spesifiek gesond vir die hart: baie vrugte en groente, gesonde olies soos olyf- en canola-olie, neute wat hoog is aan mono-onversadigde vetsure, onverfynde grane, &#8216;n matige hoeveelheid rooiwyn, min rooivleis en baie vis. Di\u00e9 eetpatroon verbeter jou vlakke vir goeie cholesterol (HDL) en verlaag jou slegte cholesterol (LDL). En dis lekker ook. Dink aan pasta met geroosterde groente en olywe, \u2019n glasie rooiwyn, volgraanbrood en neute.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Vrugte, groente en grane<\/strong><\/h4>\n<p>Vrugte en groente is gelaai met vitamiene, minerale, vesel en antioksidante. Boonop is dit vullend saam met \u2019n maaltyd, en as jy dit as \u2019n versnapering eet, keer dit dat jy aan ander ongesonde kos peusel. Dit help ook om bloedglukose te stabiliseer wat weer die gevaar van tipe 2-diabetes afweer. Mense in die Mediterreense streke eet oor die algemeen min rooivleis en sowat nege porsies vrugte en groente per dag. Volgraanprodukte is ook hoog in vitamiene en minerale en bevat vesel (veral oplosbare vesel soos in hawermout) wat ho\u00eb cholesterol kan verlaag. Hou by vuisgrootte porsies.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Eet s\u00f3 meer groente en vrugte<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Peusel <\/strong>aan groente en vrugte tussen maaltye. Hou gewaste wortels, babamielies en opgesnyde vrugte in die yskas.<\/li>\n<li>Roer geroosterde groente (wat jy net met olyfolie gespuit het) saam met <strong>pesto <\/strong>(van olyfolie) deur pasta vir \u2019n maaltyd.<\/li>\n<li>Maak \u2019n <strong>roerbraai <\/strong>net met groente en gebruik baie min olyfolie.<\/li>\n<li>Hou <strong>dro\u00ebvrugte <\/strong>in jou kantoorlaai en sit dit in skoolkosblikke.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/SEPKOSKS01RR.jpg\" alt=\"\" width=\"300\" height=\"450\" \/><\/div>\n<div><\/div>\n<h4><strong>Wyn<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>Moenie jou laat flous met hierdie een nie. Hoewel dit wil voorkom asof matige gebruik van rooiwyn jou kanse op hartvatsiektes kan verminder, val die klem op <strong>matige gebruik<\/strong>. Vir mans onder 65 is dit nie meer as twee glase (2 x 125 ml) per dag nie en vir vroue (en mans oor 65) nie meer as een nie. Drink jy meer, verhoog jou kanse op verskeie gesondheidprobleme soos onder meer kanker. Onthou om nooit op \u2019n le\u00eb maag te drink nie, want dit gooi jou bloedglukose deurmekaar.<\/p>\n<p>Lees ook:\u00a0<a href=\"https:\/\/novanews.co.za\/rooirose\/sinusallergie-nies-huismyt-raad-medisyne\/\">Wat almal moet weet oor sinusallergie en hoe om dit te bestuur<\/a><\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Olies en neute<\/strong><\/h4>\n<p>Studies bewys dat mono-onversadigde vetsure, triglisiriede in jou bloed kan verlaag en selfs \u2019n anti-inflammatoriese effek op die aarwande kan h\u00ea. Maar dis belangrik watter soort en hoeveelheid vet jy inneem. Die fokus val op die gebruik van mono-onversadigde vetsure (soos omega-3) en die uitskakeling van versadigde vetsure (dierlike vet) en gehidreerde olies (transvetsure).<\/p>\n<p>Onversadigde vette (veral mono-onversadig) is jou goeie vette en kom in olyfolie, canola-olie, olywe, avokado\u2019s en neute voor. Die voorgeskrewe hoeveelheid is twee teelepels olie per persoon per maaltyd. As jy hoenderborsies in \u2019n bietjie olyfolie braai, kan jy nie nog vet in die maaltyd gebruik nie. Gebruik \u2019n gelyke hoeveelheid olyfolie, balsemiekasyn en heuning vir \u2019n heerlike slaaisous. Neute is hoog in vet, maar dit is ook hoog in mono-onversadigde vette wat jou cholesterol kan verbeter. Veral amandels en haselneute het \u2019n baie goeie verhouding mono-onversadigde vette. Elke maaltyd moet \u2019n mono-onversadigde vet bevat &#8211; so eet \u2019n paar amandels saam met jou ontbyt. Transvetsure verleng die rakleeftyd van gebakte produkte en is gewild in kommersi\u00eble gebak. Daar is alternatiewe, maar dit is duurder. Diepgebraaide wegneemkos is baie hoog in transvetsure omdat die olie weer en weer gebruik word. Jy neem nie net baie vet in nie, maar ook \u2019n baie ongesonde soort.<\/p>\n<p>&nbsp;<\/p>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/APROnsEe01RR_jpg_web.jpg\" alt=\"\" width=\"300\" height=\"420\" \/><\/div>\n<div><\/div>\n<h4><strong>Eet s\u00f3 minder vet<\/strong><\/h4>\n<ul>\n<li>Skaf vir jou \u2019n <strong>spuitbottel vir olyfolie<\/strong> aan sodat jy gebraaide groente eerder met \u2019n bietjie olie spuit. Doen dieselfde met vis wat jy in die oond rooster eerder as bak.<\/li>\n<li>Sit jou <strong>smeerbotter\/margarien<\/strong> vir \u2019n uur buite die yskas voor jy skoolbroodjies maak &#8211; dan is dit makliker om minder te smeer.<\/li>\n<li>Alle <strong>dierlike produkte <\/strong>is hoog in versadigde vetsure. Verwyder alle sigbare vet en velle van hoender en vleis. Varkvleis is baie laag in vet as jy die vet afsny.<\/li>\n<li>Gebruik <strong>laevetjogurt <\/strong>in geregte en souse eerder as room.<\/li>\n<li>Bestel jou kos <strong>sonder sous<\/strong> in \u2019n restaurant. Dis die knoffelbottersous wat die doodsteek vir jou hart is, eerder as die garnale.<\/li>\n<li>Maak pasta met \u2019n <strong>tamatiebasis <\/strong>eerder as room of kaassous.<\/li>\n<li>Maak jou eie <strong>aartappelskyfies<\/strong>.<\/li>\n<li>Gebruik <strong>olie <\/strong>net een keer.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4><strong>Eet gereeld vis en minder vleis<br \/>\n<\/strong><\/h4>\n<p>Onthou net om nie gesonde vis met ryk bottersouse dood te gooi nie. <strong>Rooster <\/strong>eerder as bak en moenie van geblikte sardyne vergeet nie. Dis heerlik op roosterbrood en maak goedkoop en lekker viskoekies. Olierige visse soos salm en tuna is ryk aan omega-3-vetsure. Maak \u2019n pasta van geblikte tamaties en geblikte tuna in water.<\/p>\n<p>Eet <strong>minder rooivleis <\/strong>omdat alle dierlike vet versadigde vette is. Wors is gewoonlik hoog in vet, eet dit maar spaarsamig.<br \/>\nSpring nou aan die werk om aktiewer te raak en jou dieet hartvriendelik te kry. Dan kan jy ook soos die Sardini\u00ebrs groet: \u201cA kent\u2019annos\u201d, wat vertaal word as \u201cgesondheid en mag jy vir honderd jaar leef\u201d.<\/p>\n<p>Lees ook:\u00a0<a href=\"https:\/\/novanews.co.za\/rooirose\/planne-vir-goeie-kraakbeen\/\">Planne vir goeie kraakbeen<\/a><\/p>\n<p>&nbsp;<\/p>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/DECXMAS036RR_jpg_web.jpg\" alt=\"\" width=\"300\" height=\"450\" \/><\/div>\n<div><\/div>\n<div><\/div>\n<h4><strong>Verminder jou risiko\u2019s<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<ol>\n<li><strong>Rook <\/strong>is jou grootste vyand en kan selfs meer nadele vir vroue as mans inhou. Boonop verhoog die kombinasie van die Pil en rook die kanse op hartvatsiektes. Jy flous jouself as jy dink jy rook min en daarom is dit nie so erg nie. Rook is sleg, punt. Tweedehandse rook is net so gevaarlik. Daar is ongelooflik baie chemikalie\u00eb in tabakrook waarvan baie jou hart kan beskadig en jou are kan vernou. Die goeie nuus is dat jou risiko op hartvatsiektes binne 24 uur n\u00e1 jou laaste sigaret afneem.<\/li>\n<li>Ondersoek jou <strong>stamboom<\/strong>. As jou ouers \u2019n geskiedenis van hartvatsiektes het, moet jy jou cholesterol, bloeddruk en bloedglukose gereeld laat toets, veral as jou menopouse begin het.<\/li>\n<li><strong>Oefening <\/strong>is een van jou beste wapens en kos niks. Gereelde, matige tot energieke oefening kan jou risiko dramaties verminder. Oefening versterk jou hartspier sodat dit met minder werk sterker kan pomp en \u2019n groter volume bloed by jou hart kan uitkry. Oefening verbeter ook jou cholesterol, hou jou gewig in bedwang en verminder die gevaar van tipe 2-diabetes. Die Hart- en Beroertestigting beveel 30 minute se oefening vier tot vyf maal per week aan.<\/li>\n<li>\u2019n Gesonde gewig en dieet hou baie <strong>voordele <\/strong>in. As jy oorgewig is en net 10% van jou liggaamsmassa verloor, kan jy jou bloeddruk en cholesterol verbeter en die moontlikheid van diabetes verminder. Vroue met \u2019n middellyf van meer as 88 cm en mans met meer as 102 cm loop groter gevaar. Die Hart- en Beroertestigting van Suid-Afrika waarsku dat 56% van Suid-Afrikaanse vroue oorgewig is, maar as jy sukkel om gewig te verloor, moenie moed opgee nie. Navorsing bewys dat al is jy oorgewig, kan jy jou risiko aansienlik verminder deur net gereeld aktief te wees.<\/li>\n<li>Die gebruik van <strong>hormoonterapie <\/strong>met die menopouse is baie omstrede en kardiolo\u00eb raai vroue met \u2019n onderliggende moontlikheid van hartvatsiektes af om dit te gebruik.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/JANMODE007RR_jpg_web(1).jpg\" alt=\"\" width=\"300\" height=\"418\" \/><\/div>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:\u00a0<\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/suiwel-jou-bondgenoot-tydens-menopouse\/\">Suiwel: Jou bondgenoot tydens menopouse<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Het jy geweet\u00a0dat meer vroue jaarliks aan hartvatsiektes en beroertes sterf as mans? Gelukkig kan jy baie doen om jou risiko te verminder. Volgens die Hart- en Beroerte-stigting (voorheen die Hartstigting) is \u2019n gesonde lewenstyl die beste manier om hartvatsiektes [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":149361,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,667],"tags":[2652,2653,3578,5093,5097],"class_list":["post-7934","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-gesondheid","tag-eetpatrone","tag-hartvatsiektes","tag-hartgesondheid","tag-teenveroudering","tag-anti-aging"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Eet jou hart gesond: Hier&#039;s hoe | rooi rose<\/title>\n<meta name=\"description\" content=\"As jy jou eetpatroon verander en aktiewer raak, is dit maklik om hartvatsiektes te pypkan. 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