Okuqukethwe
Imithetho yokudla okunomsoco ezosiza ukuqinisa impilo yenhliziyo nemithambo yegazi
Izifo zenhliziyo zisalokhu ziyimbangela ehamba phambili yokufa emazweni amaningi omhlaba, kubandakanya neRussia. Nsuku zonke sonke senza ukukhetha: ukwenza okuhle noma okubi enhliziyweni yethu. Nsuku zonke singamsiza ngokunikeza okuthandayo okungenani ukuhamba kancane phezu kwebhasi, isithelo esivuthiwe phezu kocezu lwekhekhe. Ngezansi kunohlu lokudla okunempilo okuthuthukisa ukusebenza kwenhliziyo.
Amavithamini okuqinisa inhliziyo
Esinye sezithako eziyinhloko kuma-superfoods ama-antioxidants. Amavithamini A, C, D, E anezakhiwo ze-antioxidant, kanye namaminerali ahlukahlukene kanye nama-phytonutrients afana ne-carotenoids nama-polyphenols atholakala emifino nasezithelo.
I-TOP 10 yokudla okunempilo kakhulu kwenhliziyo
Ngakho yiziphi, ukudla okuwusizo kakhulu ukuqinisa inhliziyo nemithambo yegazi?
- aluhlaza okwesibhakabhaka
Amajikijolo aluhlaza aqukethe ama-antioxidants anamandla abizwa nge-polyphenols. Zivikela imithambo yegazi ekulimaleni okubangelwa ukuvuvukala. Ama-anthocyanins asiza ukuvimbela umfutho wegazi ophakeme.
- Amafutha e-Olive
Amafutha e-monounsaturated, acebile ngamafutha emifino, kuhlanganise namafutha omnqumo e-extra virgin (intombi eyengeziwe), vikela inhliziyo nesimiso senhliziyo
- Nuts
Ama-alimondi, ama-walnuts, nama-macadamia agcwele amavithamini, amaminerali, amaprotheni namafutha anempilo. Lawa mafutha akhuphula izinga le-cholesterol enhle, futhi i-cholesterol “embi” ithuthwa isuka emithanjeni yegazi iye esibindini, lapho ibhujiswa khona. Amantongomane aqukethe novithamini E, ovikela amangqamuzana emithambo awonakaliswe ama-radicals mahhala.
- Izinhlanzi ezinamafutha atholakala emanzini abandayo
Ukudla okuwusizo kwenhliziyo nemithambo yegazi: i-salmon, i-mackerel, i-anchovies, i-herring, i-trout, i-sardines inothile ngama-omega-3 fatty acids. Zivikela inhliziyo, zehlise i-cholesterol nomfutho wegazi, zinciphise ukuvuvukala, futhi zibambezele ukwakheka kwe-plaque emithanjeni.
- Imifino eluhlaza eluhlaza
I-Kale, isipinashi, neminye imifino emnyama iqukethe i-carotenoids, i-folic acid, i-magnesium, i-potassium, ne-calcium. Ama-Electrolyte enza kube ngokwejwayelekile umfutho wegazi ophakeme, ama-carotenoid nezinye izakhi zivikela izindonga zemithambo yegazi emonakalweni we-oxidative, futhi i-folate isiza amazinga e-homocysteine ephansi, angalimaza uhlelo lwenhliziyo.
- Ushokoledi omnyama
I-Epicatechin ku-cocoa inyusa ukugcwala kwe-nitric oxide, isakhi esibalulekile sempilo yemithambo yegazi, futhi isiza ukulawula umfutho wegazi. Khetha ushokoledi omnyama kuphela onokuqukethwe kwe-cocoa okungenani okungu-70%.
- Ukwatapheya
Ukotapheya, ocebile ngamafutha anempilo enempilo ye-monounsaturated kanye novithamini E, uqhubeka ohlwini lokudla okunempilo okunempilo. Yengeze esaladini ukwandisa ukumuncwa kwe-carotenoids (njengesipinashi, utamatisi, izaqathe, upelepele), okuvikela nenhliziyo.
- Imbewu ye-Chia ne-flax
Zicebile ku-omega-3 fatty acids, i-alpha-linolenic acid, amaminerali, i-soluble ne-fiber engancibiliki.
- Ugaliki
Ngokuvimbela ukuvinjelwa kwemithambo yegazi, i-garlic ibambezela ukuthuthukiswa kwe-atherosclerosis futhi yehlisa umfutho wegazi. Futhi ama-antioxidants amaningi emvelo asiza ukuvikela inhliziyo nemithambo yegazi.
- utamatisi
Utamatisi uqukethe i-carotenoids kanye ne-antioxidant lycopene enamandla. Yehlisa umfutho wegazi kanye namazinga e-cholesterol embi, ngaleyo ndlela ivikele inhliziyo nemithambo yegazi.
PHEZULU kokudla okuyingozi kakhulu kwenhliziyo
Ukuze uthole impilo enhle nempilo enhle, kubalulekile ukuzama ukudla ukudla okusekelwe esitshalweni okucebile ngama-antioxidants. Ngesikhathi esifanayo, kuyadingeka ukunciphisa ukusetshenziswa kwamakholori "angenalutho" abangela izifo. Yiqiniso, ngezinye izikhathi ungakwazi ukuzitotosa, udinga nje ukwazi ukuthi kufanele ume nini. Uyazi kakade ukuthi yikuphi ukudla okulungele inhliziyo, kodwa lokho kudla okubangela ukuvuvukala emzimbeni.
- Ushukela ongeziwe
Ushukela owengeziwe (isibonelo, ekudleni okucutshungulwa ezimbonini) uvuselela ukukhululwa kwama-cytokines avuthayo.
- Ama-carbohydrate acwengekile
Ufulawa ohlanzekile omhlophe, irayisi elimhlophe kanye nokudla okuphekiwe kunomphumela omubi ngokushesha kushukela wegazi futhi baziwa ngemiphumela yabo yokuvuvukala. Zama ukukhetha ama-carbohydrate okusanhlamvu okungacutshungulwanga kanye nokudla okususelwe (isinkwa, i-pasta, njll.) - i-buckwheat, i-amaranth, i-millet, i-teff, i-oats, ummbila, i-quinoa, isipelingi.
- transgender
Atholakala ekudleni okusheshayo nasekudleni okuthosiwe nokubhakiwe okufana namakhekhe, amakhekhe, amadonathi, amasnakhi, ama-crackers, ama-chips, namanye amajarini. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwamafutha e-trans kuhlotshaniswa namazinga aphezulu ama-biomarker avuvukalayo egazini.
- I-Monosodium glutamate - isithuthukisi se-flavour
I-Monosodium glutamate inomthelela ekwakhiweni kokuvuvukala okuphawulekayo, ukukhuluphala okujwayelekile kanye nesifo sikashukela sohlobo II. Ngaphezu kwalokho, kubangela ukuvuvukala kwesibindi kanye ne-non-alcohol steatohepatitis.
- Izithako Zokudla
Lokhu kufaka phakathi konke ukudla okungekona okwemvelo okwengezwa ekudleni ukuze kwandiswe impilo yeshelufu, ukunciphisa izindleko, nokushintsha ukunambitheka kwemvelo. Isibonelo, ama-preservatives, ama-sweeteners okufakelwa, imibala nama-flavour.
- Ukuphuza ngokweqile
Inani elincane lotshwala - kuze kufike kuziphuzo ezijwayelekile eziyisikhombisa ngeviki - lingawusiza nomzimba, ngokusho kwezifundo eziningana, kepha ukweqa leli nani kukhulisa izimpawu zokuvuvukala.
Izincomo ezijwayelekile zokuthuthukisa ukusebenza kwesistimu yenhliziyo
Ucwaningo oluhlukahlukene lubonisa ukuthi ukuhamba amahora angu-1-2 kuphela ngesonto (okungukuthi, imizuzu engu-15-20 ngosuku) kunciphisa amathuba okuhlaselwa yinhliziyo, unhlangothi noma isifo sikashukela, futhi kunciphisa ingozi yokufa ngaphambi kwesikhathi.
Kunendlela eyodwa kuphela yokuqeda ukuvuvukala - ukudla ukudla "ngesimo sabo semvelo". Nikeza okuncamelayo kuma-carbohydrate ayinkimbinkimbi (njengezithelo ezintsha nemifino). Yehlisa ukudla kwakho amafutha anothe nge-omega-6 nokudla okugayiwe okuphekwe ngawo. Khumbula ukuthi udinga ukudla namavithamini ukugcina uhlelo lwakho lwenhliziyo lunempilo.