Ukudla Okungu-10 Okuhle Kakhulu Okuvimbela Ukushaywa Unhlangothi

Ngabe ukhathazekile ngokuthi kungenzeka ube ne-Cerebral Vascular Accident (stroke) futhi ufuna ukukuvimbela lokhu kungenzeki? Ukudla kwakho kungakusiza kule ndlela.

Imiphumela yomsebenzi owenziwe ngochwepheshe be-dietetics yanamuhla isekela le-aphorism kaHippocrates: "vumela ukudla kube ngumuthi wakho." Ngakho-ke kubalulekile ukwaziswa ngokudla okunenzuzo kakhulu nezakhamzimba zenhliziyo.

Yini okufanele uyisebenzise ukulwa nesifo sohlangothi

Unhlangothi ukukhathazeka okukhulayo emhlabeni wonke namuhla. Nakhu okunye ukudla okukholelwa ukuthi kuvimbela unhlangothi nokuthuthukisa impilo yenhliziyo.

Ugaliki

Ukuphuza ugarlic njalo kukusiza wehlise ubungozi beCerebral Vascular Accident (CVA), njengoba igalikhi iyisinongo esinothe ngamakhemikhali esulfure. Inciphisa ukwakheka kwamahlule egazini emithanjeni futhi iqinisa izindlela zemvelo zokulwa ne-antioagulation.

Cishe ama-80% emivimbo idalwa yi-clot evimba ukugeleza kwegazi liye engxenyeni yobuchopho.

Ukuze uzuze kuzo zonke izinzuzo zayo, ukusetshenziswa kwaso endaweni eluhlaza kuyanconywa. I-Garlic inezinye izimfanelo ezithile eziwusizo ekuvikeleni umdlavuza. Futhi, ukugwema ukunuka kabi komlomo, hlafuna iparsley noma i-mint, ngoba bacebile nge-chlorophyll, into eyaziwa ukukhawulela lokhu kuphazamiseka!

Funda: Ukudla okuyishumi okwandisa ubungozi bomdlavuza

Walnut

Ucwaningo lwase-Australia olwenziwa ngo-2004 lukhombisa ukuthi ukusebenzisa ama-walnut awu-30g ngosuku kuzonciphisa amazinga amabi we-cholesterol (LDL) ngo-10% ngemuva kwezinyanga eziyisithupha! Lapho sazi ukuthi ukuqoqwa kwe-cholesterol embi kuyingozi yokushaywa unhlangothi, siyaqonda ukuthi amantongomane adlala indima yokuvikela ekulweni nohlangothi.

I-walnut izophinde ithuthukise isilinganiso phakathi kwezinga le-cholesterol enhle ne-cholesterol ephelele. Ama-fatty acids e-Polyunsaturated, amavithamini E, imicu, i-magnesium, ama-phytosterol nama-phenolic compounds (i-gallic acid, njll.) Yimithombo yezinzuzo zawo.

Ama-oranges

Ukusetshenziswa njalo kwamawolintshi kusiza ukunciphisa umfutho wegazi, i-cholesterol nokuhluleka kwenhliziyo. Ngempela, amawolintshi aqukethe izakhamzimba eziwusizo empilweni enhle yenhliziyo.

I-fiber pectin encibilikayo isebenza njengesiponji esikhulu esimunca i-cholesterol, njengesigaba semithi eyaziwa ngokuthi "i-bile acid sequestrants." Futhi i-potassium emawolintshi isiza ukulinganisa usawoti, igcine umfutho wegazi ulawulwa.

Ucwaningo olusha lukhombisa okuthile okumangazayo: ICitrus pectin isiza ukunciphisa iphrotheni ebizwa nge-galectin-3. Okokugcina kuholela ekuhlulekeni kwenhliziyo okucinene, isimo esivame ukuba nzima ukuselapha ngemithi. I-Pectin iqukethe uginindela wesithelo.

Ukufunda: izinzuzo zoju

Inhlanzi

I-Salmon nezinye izinhlanzi ezinonile, njengama-sardine ne-mackerel, yizinkanyezi zokudla ezinempilo yenhliziyo. Ngempela, aqukethe inani elibalulekile lamafutha acid afaka i-omega-3.

Ucwaningo lukhombisa ukuthi lawa ma-asidi anciphisa ubungozi be-arrhythmia (ukushaya kwenhliziyo okungajwayelekile) ne-atherosclerosis (ukwakhiwa kocwecwe emithanjeni yegazi). Zibuye zehlise ne-triglycerides.

I-American Heart Association (AHA) incoma ukuthi kudliwe izinhlanzi kanye nezinhlanzi ezinamafutha okungenani kabili ngesonto. Ama-omega-3 fatty acids nawo ayatholakala ngesimo sezithako zokudla.

Kale

Ukusetshenziswa kwayo kuvimbela isifo sokuqina kwemithambo yegazi. Umama wakho wayeqinisile lapho ekucela ukuthi udle izinkuni zakho ezinzima ezinzima.

U-Kale unakho konke ukuba abe yi-superfood, kuchaza uJoel Fuhrman, umbhali we-bestselling Eat to Live, esebenzisa ukudla nokuzivocavoca umzimba ukusiza iziguli ukwelapha isifo senhliziyo nemithambo yegazi.

I-Kale iqukethe ama-antioxidants omega-3 fatty acids, i-fiber, i-folate, i-potassium ne-vitamin E.

I-Kale iqukethe nenhlanganisela engajwayelekile, i-glucoraphanin, esebenzisa iprotheni ekhethekile evikelayo ebizwa nge-Nrf2.

Ukudla okulula, zama iRaw Royal Kale kaBrad-Kale ephelelwe amanzi emzimbeni futhi enamakhakhasi, imbewu ye-sunflower, ulamula nogalikhi.

Ushokoledi omnyama

Ushokoledi omnyama uqukethe ama-antioxidants avikela umzimba wakho kuma-radicals wamahhala. Zinciphisa nengozi yokuhlaselwa yisifo senhliziyo. Isikwele esincane sanele ukuvuna izinzuzo zeshokoledi emnyama.

Ukudla okulula, yidla isikwele esincane! Okwakho kwasekuseni, nalokhu kudla kuyanconywa. Inhliziyo enempilo iqinisekisa impilo enhle. Ushokoledi omnyama ungakusiza ngalokhu, yize uqukethe i-caffeine.

oats

I-oatmeal ine-fiber eningi encibilikayo, enganciphisa amazinga e-cholesterol. Emgudwini wokugaya ukudla, indima yawo ibalulekile: ivimbela isenzo se-cholesterol futhi siyivimbele ekulimazeni umzimba.

Ngakho-ke, ukugeleza kwegazi kuyasinda kule nto, njengoba kuchaziwe uLauren Graf, udokotela wezokudla kanye nomqondisi obambisene nohlelo lokuphila kahle kwenhliziyo eMontefiore Medical Center eNew York.

UGraf uncoma ukugwema ama-oats aqukethe ushukela. Esikhundleni salokho, uncoma ama-oats okupheka ngokushesha. Okunye okusanhlamvu okuphelele, njengesinkwa, ipasta, nembewu nakho kuyayilungela inhliziyo.

Ibhomu

Ukudla ijusi lehalananda kusiza ukunciphisa i-atherosclerosis. Ukunciphisa i-LDL kubalulekile, kepha kuvimbela uketshezi kwale cholesterol. Lapho i-LDL ifakwe i-oxidized, ijwayele ukubambeka ezindongeni zomthambo, kubangele ukwakheka koqwembe.

Kodwa uMichael Aviram, uprofesa wesayensi yamakhemikhali ezinto eziphilayo eTechnion-Israel Institute of Technology, uthole ukuthi ijusi lepomegranati, nama-antioxidants alo ahlukile, aligcinanga nje ngokuvimba ukuqhubeka koqwembe, kodwa liphinde laguqula okunye ukwakheka lapho iziguli ziphuza. Ama-ounces ama-8 ngosuku unyaka.

Kungenzeka kanjani?

Ezifundweni zakamuva, uDkt Aviram wathola ukuthi amapomegranati enza kusebenze i-enzyme ediliza i-cholesterol ene-oxidized. Wena othanda amapomegranati, kepha hhayi umsebenzi wangaphambi kokusetshenziswa, uPom Wonderful manje ukwenzela umsebenzi.

Ubhontshisi

Ubhontshisi nobhontshisi obanzi kunezinzuzo eziningana zezempilo. Bacebile nge-fiber, i-potassium ne-folate. I-Fibre ikusiza uzizwe umuhle. Kwehlisa i-cholesterol.

I-Potassium ivumela imisipha yenhliziyo ukuthi ishaye ngamandla futhi ingaguquguquki. Umlando udiliza amino acid athile, ikakhulukazi lawo akhulisa ubungozi besifo senhliziyo.

Faka ubhontshisi kusaladi noma uwasebenzise njengesitsha eseceleni sokudla kwakusihlwa! Zidle kaningana ngesonto ukugcina inhliziyo iphilile!

Ubisi olunamakhemikhali

Ubisi ngumthombo omkhulu we-calcium, obaluleke kakhulu emzimbeni. Ngaphandle kokwakha amathambo aqinile, kusiza nokwehlisa umfutho wegazi.

Lokhu kuvumela izindonga zemithambo yakho ukuba zisebenze kahle ukuze inhliziyo yakho ingasebenzi kanzima ukuzungeza igazi ngomzimba wakho.

Phuza okungenani ingilazi eyodwa ngosuku bese wengeza eminye imithombo ye-calcium ukuhlangabezana nesilinganiso sakho sansuku zonke se-calcium!

Isiphetho

Impilo yethu incike ekudleni kwethu. Futhi ukushaywa unhlangothi akunakugwenywa lapho sazi ukuthi kungenzeka ukukuvimbela ngokwenza umkhuba wokudla ukudla okuthile. Ngaphezu kwalokho, ukudla kwethu kuhlobene kakhulu nemizwelo yethu.

I-anorexia ne-bulimia yizifo eziphoqelelayo ezifakazela ukukhathazeka kanye nengcindezi yemiphakathi yethu yanamuhla enemikhuba nokuziphatha okungafanele nezidingo zabantu.

Ukushintshwa kokudla isikhathi esiningi kubhekwa njengomsebenzi, ukuncishwa, ukuchitha isikhathi, ukukhungatheka…

Kulezi zikhathi zenguquko, ukwesekwa kochwepheshe (ama-naturopaths, homeopaths, acupuncturists, njll.) Kungasiza ekushintsheni kwangempela futhi okusebenzayo.