Sonke siyazi ukuba ukugcina intliziyo enempilo kubalulekile kwimpilo yonke. Ukudibanisa ukutya okunempilo yentliziyo kwisidlo sakho linyathelo elibalulekileyo elikhokelela kwimpilo yentliziyo. Ngokukhetha izondlo ezifanelekileyo zokunyusa umzimba wakho, unokunciphisa umngcipheko wesifo senhliziyo, uphucule amanqanaba oxinzelelo lwegazi, uphucule amanqanaba e-cholesterol, kwaye uphucule impilo yakho yonke yentliziyo. Ngokubandakanya ukutya okunempilo yentliziyo kwisidlo sakho, wondla umzimba wakho ngelixa unciphisa umngcipheko wesifo senhliziyo kunye nokukhuthaza impilo yentliziyo. Khumbula, utshintsho oluncinci lunokuba nempembelelo enkulu kwimpilo yakho yonke yentliziyo.
Intliziyo lilungu elibaluleke kakhulu elisebenza ngokungadinwa ukumpompa igazi kunye nokuhambisa ioksijini kunye nezondlo kuwo onke amalungu omzimba wethu. Ibetha malunga namaxesha angama-100,000 ngosuku, iqinisekisa ukuba ioksijini kunye nezondlo zifikelela kumalungu ethu, izihlunu kunye nezicubu. Ngaphandle kwentliziyo ephilileyo, imizimba yethu iyancipha, nto leyo ekhokelela kwiingxaki ezahlukeneyo zempilo. Ukutya komntu ngamnye kunefuthe elithe ngqo kwimpilo yentliziyo, ngoko ke ukudibanisa ukutya okunentliziyo kwisidlo sakho ngundoqo ekunikezeni izondlo ezifunekayo.
Ukutya okulungileyo, okunentliziyo ephilileyo kugxile ekutyeni ukutya okupheleleyo kunye nokutya okucutshungulwayo. Ezi ziquka iziqhamo, imifuno, ukutya okuziinkozo, iiprotheni ezibhityileyo, amandongomane, imbewu kunye nemifuno. Izityebi kwizondlo ezifana neevithamini, iiminerali, i-antioxidants, i-fiber kunye namafutha anempilo, ezi zidlo zibonelela ngezondlo ezibalulekileyo zentliziyo, iivithamini kunye neeminerali. Kubalulekile kwakhona ukunciphisa ukutya kwakho okugcweleyo kunye namafutha e-trans, i-cholesterol, i-sodium kunye neswekile eyongeziweyo, njengoko oku kunokunyusa umngcipheko wakho wesifo senhliziyo.
1. Amaqunube
Amajikijolo, kuquka i-blueberries, i-strawberries, kunye ne-raspberries, zizityebi kwi-antioxidants kunye ne-phytochemicals. Ezi khompawundi zidlala indima ebalulekileyo ekunciphiseni ukudumba kunye noxinzelelo lwe-oxidative, ezingoonobangela abaphambili besifo sentliziyo.
Izifundo eziyeleleneyo zibonise ukuba ukutya okuphezulu kwamaqunube kunokunciphisa amanqanaba amabi e-cholesterol ye-LDL, uxinzelelo lwegazi, ubunzima kunye nokuvuvukala.
Ukongezelela, amajikijolo aqulethe izondlo ezininzi ezibalulekileyo, ezibandakanya i-fiber kunye namavithamini, ngoko ke yongeza i-oatmeal yakho yasekuseni, i-yogurt, okanye i-smoothie kwi-dose eyanelisayo, ekhusela intliziyo.
2. Imifuno enamagqabi aluhlaza
Xa kuziwa ekutyeni okunempilo entliziyweni, asikwazi ukukubetha ngoyaba ukubaluleka kwemifuno eluhlaza. Imifuno enamagqabi amnyama afana nesipinatshi, i-kale, kunye ne-Swiss chard zizityebi kwiivithamini A, C, kunye ne-K, kunye neeminerali ezibalulekileyo ezifana ne-calcium kunye ne-potassium, eziye zaboniswa ukunciphisa uxinzelelo lwegazi kunye nokuphucula ukusebenza kwemithambo yegazi. Uphando olupapashwe kwi-African Cardiovascular Journal ithi imifuno enamagqabi aluhlaza "ukusetyenziswa kuhambelana neziganeko ezisezantsi zesifo senhliziyo kwaye inokuba sisicwangciso esithembisayo sokukhusela kwiziganeko zesifo senhliziyo. Ukongeza, iziqhamo Umxholo ophezulu we-potassium kwiziqhamo kunye nemifuno inceda ukugcina igazi elinempilo. amanqanaba oxinzelelo, ukunciphisa ngakumbi umngcipheko wesifo senhliziyo Ukutya iintlobo ngeentlobo zeziqhamo kunye nemifuno enemibala yonke imihla linyathelo elihle kakhulu lokondla intliziyo yakho.
3. Intlanzi enamafutha
I-Salmon, i-mackerel, i-sardines kunye ne-salmon yimithombo egqwesileyo ye-omega-3 fatty acids, inxalenye ebalulekileyo yesondlo senhliziyo-enempilo. I-Omega-3s inceda ukunciphisa ukuvuvukala, amanqanaba e-triglyceride ephantsi, kunye nokuthintela ukubetha kwentliziyo okungaqhelekanga. Ukongeza kokuqulatha i-omega-3 fatty acids, i-salmon ngumthombo omkhulu weprotheyini, ucebile kwi-selenium kwaye ucebile kwiivithamini ze-B ezibalulekileyo, kuquka i-vitamin B12 kunye ne-niacin. Injongo yokutya iiseshini ezimbini zeentlanzi ezinamafutha ngeveki njengenxalenye yokutya okunokulinganisela.
4. Iinkozo ezipheleleyo
Iinkozo ezipheleleyo, ezifana ne-oats, iquinoa, irayisi emdaka kunye nesonka sengqolowa, kufuneka zifakwe kwisidlo esinentliziyo. Zizityebi kwifiber kunye nezondlo ezibalulekileyo ezinceda amanqanaba e-cholesterol ephantsi, ukuzinzisa iswekile yegazi, kunye nokugcina intliziyo yakho isempilweni. Uphononongo lubonisa ukuba ukutya okuziinkozo rhoqo kunokunciphisa ingozi yesifo sentliziyo ngama-20%.
Iinkozo ezipheleleyo zigxininiswe ngakumbi kwizondlo kunye nefiber kuneenkozo ezisulungekileyo njengesonka esimhlophe okanye irayisi emhlophe. I-Fiber-rich rich grains inceda ukulawula amanqanaba e-cholesterol yegazi, ukuthintela ukuqhina, kunye nokugcina ubunzima obunempilo-zonke izinto ezifaka isandla kwimpilo yentliziyo.
5. Amandongomane kunye nembewu
Amandongomane kunye nembewu ziishwamshwam ezisempilweni yentliziyo ezineenzuzo ezahlukeneyo. Zityebile ngamafutha anempilo, i-fiber, iiminerali kunye ne-antioxidants, ezinceda ukunciphisa ukuvuvukala kunye namanqanaba e-cholesterol ephantsi. Ukusetyenziswa rhoqo kwamantongomane, njengama-almonds, i-walnuts kunye ne-pistachios, kunokunciphisa umngcipheko wesifo senhliziyo. Noko ke, ekubeni zinee<em>kilojoule ezininzi, kubalulekile ukuzitya ngobungcathu.
6. Iimbotyi
Iimbotyi, ezifana neembotyi ezibanzi, ii-chickert kunye neelentile, zingumthombo obalaseleyo weprotheyini, ifayibha kunye neeminerali ezibalulekileyo. Zinamafutha aphantsi, azinayo cholesterol, kwaye zikhuthaza impilo yentliziyo ngenkuthalo ngokunciphisa amanqanaba oxinzelelo lwegazi, ukuphucula ulawulo lweswekile yegazi, kunye nokunciphisa umngcipheko wesifo sentliziyo. Ukongeza, i-tofu kunye ne-tempeh, ezithathwe kwiimbotyi zesoya, zizityebi kwiprotheyini kwaye zinokuthatha indawo yeprotein esekwe kwisilwanyana ngokulula ekutyeni okusempilweni.
7. Ivokhado
Iiavokhado ziphezulu ngamafutha emonounsaturated. La mafutha anempilo anceda ukunciphisa amanqanaba e-cholesterol embi kunye nokunyusa amanqanaba e-cholesterol enhle, enceda ukuphucula impilo yentliziyo. Iiavokhado zikwangumthombo obalaseleyo wezinye izondlo ezibalulekileyo ezifana nepotassium, ivithamin E kunye nevithamin K, nto leyo ezenza zibe lukhetho olukhulu lokutya okunempilo kwentliziyo. Izifundo zezilwanyana ziye zafumanisa ukuba ukongezwa kwe-avocado kunokunciphisa i-triglyceride kunye namanqanaba e-cholesterol kwaye kunceda ukunciphisa ukuvuvukala. Sasaza izilayi zeavokhado kwithowusti okanye yongeza iavokhado kwisaladi yakho ukuze unyuse intliziyo.
8.Itumato
Iitumato zizityebi kwi-lycopene, i-antioxidant enamandla eyaziwayo ngeempawu zayo zokukhusela intliziyo. Uphando lubonisa ukuba ukusebenzisa i-lycopene kunokunciphisa ingozi yesifo senhliziyo, uxinzelelo lwegazi kunye nesifo sohlangothi. Ungazitya iitumato ezikrwada kwiisaladi, njengesiseko seesosi okanye iisobho, okanye uziqhotse kwi-oven ukuze ufumane incasa efudumeleyo, etyebileyo.
9.Itshokolethi emnyama
Ewe, ufunda kakuhle! Itshokholethi emnyama inomlinganiselo omncinci we-cocoa we-70% kwaye ityebile kwi-flavonoids kunye ne-antioxidants. Ezi zixhobo zinceda ukunciphisa ukuvuvukala, ukuphucula ukuhamba kwegazi, kunye nokunciphisa amanqanaba oxinzelelo lwegazi. Khumbula, ukumodareyitha ngundoqo, ngoko zinyameke kwizikwere ezimbalwa zetshokholethi emnyama ukuze ufumane isimuncumuncu esinentliziyo esempilweni.
10. Iti eluhlaza
Okokugqibela, iti eluhlaza ineenzuzo ezahlukeneyo zempilo kwaye yongezwa ngokugqwesileyo kuyo nayiphi na ukutya okunentliziyo. Ukongeza kwisixa esilinganiselweyo se-caffeine, iti eluhlaza iqulethe i-catechin, i-antioxidant enokunceda ukunciphisa umngcipheko wesifo senhliziyo ngokuphucula impilo yentliziyo kunye neprofayili ye-lipid yegazi.
1. Amanqanaba e-cholesterol ephantsi
Ukutya okunempilo kwentliziyo kunokunceda ukulawula amanqanaba e-cholesterol. Ngokutya ukutya okunezondlo ezifana neziqhamo, imifuno, kunye nokutya okuziinkozo, sinokunciphisa umngcipheko we-cholesterol ephezulu, eyona nto ibangela isifo senhliziyo. Olu khetho lokutya lubonelela ngefiber enyibilikayo, icandelo elinamandla elinceda ukuphelisa i-cholesterol engaphezulu emzimbeni. Ukongeza, ukutshintsha amanqatha angenampilo afumaneka ekutyeni okucutshungulweyo ngamafutha asempilweni afumaneka kwi-avocados, amandongomane, kunye neoyile yomnquma kunokuncedisa ukugcina amanqanaba aphezulu e-cholesterol.
2. Lawula uxinzelelo lwegazi
Uxinzelelo lwegazi oluphezulu lubeka uxinzelelo kwinkqubo yethu ye-cardiovascular system kwaye kwandisa ingozi yesifo senhliziyo. Ngethamsanqa, ukutya ukutya okunentliziyo enempilo kuneenzuzo ezininzi zokulawula amanqanaba oxinzelelo lwegazi. Ukutya okutyebileyo ngepotassium okufana neebhanana, ibhatata, neeavokhado kunceda ukunciphisa amanqanaba esodium emzimbeni, ngaloo ndlela kuthintela uxinzelelo lwegazi oluphezulu. Ukongeza, ukongeza iiprotheyini ezibhityileyo njengentlanzi, iinkukhu, kunye nemifuno kunokuxhasa uxinzelelo lwegazi olusempilweni ngenxa yomthamo wabo ophantsi wamafutha.
3. Yomeleza amajoni omzimba
Ukutya okunokulinganisela, okunempilo kwentliziyo kudlala indima ebalulekileyo ekwakheni ukomelela kwamajoni ethu omzimba. Ukutya okutyebileyo kwe-Antioxidant, njengamajikijolo, isipinashi, kunye ne-kale, kubonelela ngeevithamini kunye neeminerali ezibalulekileyo ezomeleza iindlela zethu zokukhusela kunye nokuphucula amandla omzimba wethu wokulwa nosulelo, izifo kunye nokudumba. Ngokusebenzisa oku kutya rhoqo, sinokomeleza ukhuseleko lwethu kunye nokuphucula impilo yethu yonke.
1. Amafutha eTrans
Amafutha eTrans ngamafutha enziweyo afumaneka kukutya okuninzi okucutshungulweyo kunye nokuqhotsiweyo. La mafutha anyusa amanqanaba e-LDL (low-density lipoprotein) cholesterol (ekwabizwa ngokuba yi-cholesterol "embi") egazini lethu. Amafutha eTrans anokwehlisa amanqanaba e-HDL (high-density lipoprotein) cholesterol, eyaziwa ngokuba yi-cholesterol "elungileyo". Oku kungalingani kwandisa umngcipheko wesifo senhliziyo, ukuhlaselwa yintliziyo, kunye ne-stroke. Ukukhusela impilo yentliziyo yakho, susa okanye unciphise kakhulu ukutya okutyayo okucutshungulweyo okunje ngeekuki, iipastries, imajarini kunye nokutya okuqhotsiweyo.
2. Ukutya okuphezulu kwe-sodium
Ukutya okunesodium ephezulu kunokunyusa uxinzelelo lwegazi kwaye kubeke uxinzelelo olungeyomfuneko entliziyweni. Ukusebenzisa i-sodium eninzi kunokubangela ukugcinwa kwamanzi, okukhokelela ekwandeni komthamo wegazi, oku kunokukhokelela ekunyuseni uxinzelelo lwegazi. Ukutya okucutshungulwayo kunye nokupakishwa okunje ngeesobho ezinkonkxiweyo, ukutya okukhawulezayo, ukutya okutyayo, kunye neentshizi ezicutshungulwayo zihlala zinexabiso eliphezulu lesodium. Qinisekisa ukuba ufunda iilebhile zokutya, khetha ezinye iindlela ze-sodium ephantsi, kwaye ukhethe izithako ezitsha zokugcina ukutya okunempilo yentliziyo.
3. Amafutha ahluthayo
Amafutha ahluthayo, adla ngokufumaneka kwiimveliso zezilwanyana ezifana nenyama enamafutha, ulusu lwenkukhu, iimveliso zobisi ezityebileyo kunye nebhotolo, anokunyusa amanqanaba e-cholesterol e-LDL. Ngoxa umzimba ufuna amanqatha amancinci, ukutya kakhulu kunokukhokelela ekwandeni kwe<em>cholesterol emithanjeni yegazi kuze kwandise ingozi yesifo sentliziyo. Ukukhusela intliziyo yakho, khetha inyama ebhityileyo, iimveliso zobisi ezinamafutha aphantsi, kwaye ukhethe amafutha asempilweni njengeoyile yomnquma ngokumodareyitha.
4. Iswekile kunye ne-sweeteners eyenziweyo
Ukutya iswekile eninzi kunokukhokelela ekutyebeni, isifo seswekile kunye nesifo sentliziyo. Iswekile eyongeziweyo ifihliwe kukutya okuninzi okugayiweyo, okufana neziselo ezineswekile, iicereals, amashwamshwam, kunye nezimuncumuncu. I-sweeteners eyenziweyo, ngelixa iqulethe iikhalori ezimbalwa, nayo inokubeka ingozi kwimpilo. Ukutya okuphezulu kwe-sweeteners eyenziweyo kunokukhokelela ekuzuzeni ubunzima, isifo seswekile, kunye nomngcipheko wesifo senhliziyo. Ukukhusela impilo yentliziyo yakho, ukunciphisa ukutya kweswekile, khetha iziqhamo ezipheleleyo njengezinye iindlela zokutya ezinoshukela, kwaye ukhethe i-sweeteners yendalo njengobusi okanye i-stevia ngokumodareyitha.
5. Inyama egayiweyo
Inyama egayiweyo njengesoseji, izinja ezishushu, inyama yebhekoni kunye nedeli nyama iphezulu kwisodium, amafutha ahluthayo kunye nezithinteli. Ukutya rhoqo inyama egayiweyo kunokonyusa umngcipheko wokuba nesifo sentliziyo, uxinzelelo lwegazi, kwanezinye iintlobo zomhlaza. Khetha amaqebengwana abhityileyo enyama entsha, inkukhu, kunye nentlanzi ukuze ufumane ezinye iiprotheyini ezisempilweni. Ukuba awukwazi ukuxhathisa inyama esetyenzisiweyo, khetha iinketho ze-sodium ephantsi okanye uzame ukukhawulela kwiimeko ezikhethekileyo.
6. Ukutya okuthosiweyo nokukhawulezayo
Ukutya okuthosiweyo kunye nokutya okukhawulezayo kudla ngokuqulatha izixa eziphezulu zamafutha angenampilo, isodiyam, kunye neekhalori, ezibeka isoyikiso esiphindwe kathathu kwimpilo yentliziyo yakho. Inkqubo yokuqhotsa ayinyusi nje amafutha agcweleyo kunye namafutha agqithisiweyo, kodwa ikwanciphisa ixabiso lesondlo sokutya. Ukusetyenziswa rhoqo kokutya okuqhotsiweyo okanye okukhawulezayo kunokukhokelela kumngcipheko okhulayo wokutyeba, i-cholesterol ephezulu, uxinzelelo lwegazi kunye nesifo senhliziyo. Endaweni yoko, sebenzisa iindlela zokupheka ezinempilo ukupheka ekhaya, njengokutshisa, ukutshisa, okanye ukubhaka.
7. Ukusela kakhulu
Ngoxa ukusela ngobungcathu kuyilungele intliziyo yakho, ukusela ngokugqithiseleyo kunokukhokelela kwiingxaki ezahlukahlukeneyo zempilo, kuquka nesifo sentliziyo. Ukusela kakhulu kunokunyusa uxinezeleko lwegazi, kukhokelela ekutyebeni ngokugqithiseleyo, kuze kongeze umngcipheko wokomelela kwentliziyo, ukubetha kwentliziyo, nokubetha kwentliziyo okungaqhelekanga. Ukukhusela intliziyo yakho, ukusela utywala kufuneka kukhawulelwe kumanqanaba aphakathi - isiselo esinye ngosuku kwabasetyhini kunye neziselo ezimbini ngosuku kumadoda.
● I-turmeric sesinye isiqholo esinamandla esine-compound esebenzayo ebizwa ngokuba yi-curcumin, enezinto zokulwa nokudumba kunye ne-antioxidant. Ukusetyenziswa rhoqo kwe-turmeric kuye kwadibaniswa nokunciphisa umngcipheko wesifo senhliziyo kunye nokuphucula umsebenzi wemithambo yegazi. Ukongeza ezi zithako zimnandi ekuphekeni kwakho akongezi nje ixabiso lesondlo kodwa kunceda ukugcina intliziyo yakho isempilweni.
● I-Magnesium yeyona minerali iphambili ebandakanyeka kwiinkqubo ezininzi ze-biochemical emzimbeni, kuquka nezo zihlobene nokusebenza kwentliziyo. Uphando lubonisa ukuba ukongezwa kwe-magnesium kunokunceda ukunciphisa uxinzelelo lwegazi, ukunciphisa ukuqina kwe-arterial kunye nokuphucula impilo yonke yentliziyo. Ukubandakanya ukutya okutyebileyo kwe-magnesium ekutyeni kwakho okanye ukujonga isongezelelo se-magnesium kunokuqinisekisa ukuba intliziyo yakho ifumana inkxaso eyidingayo. Izongezelelo zeMagnesium ziza ngeendlela ezininzi, kwaye unokukhetha uhlobo olukufanelayo ngokusekelwe kwiimfuno zakho.
●IMagnesium Taurate isongezelelo esinomsebenzi ophambili kukukhuthaza impilo yentliziyo kunye namandla omzimba. Ukongeza, i-taurine iphucula i-metabolism yamafutha, yehlisa i-cholesterol yegazi kunye namanqanaba e-triglyceride, kwaye yonyusa amanqanaba "elungileyo" (HDL) amanqanaba.
● Ivithamin D, ekwabizwa ngokuba “yivithamin yelanga,” ibalulekile ekugcineni amathambo omelele nokuxhasa inkqubo yomzimba yokuzikhusela. Nangona kunjalo, uphando olusakhulayo lukwadibanisa ukunqongophala kwevithamin D kwingozi eyongeziweyo yesifo senhliziyo. Ukuxhaswa kwe-Vitamin D3 kubaluleke kakhulu kubantu abanokukhanya kwelanga okulinganiselweyo kuba inceda ukulawula uxinzelelo lwegazi, ukunciphisa ukuvuvukala, kunye nokuphucula ukusebenza kwentliziyo.
Umbuzo: Yintoni ukutya okunempilo yentliziyo?
A: Ukutya okunempilo kwentliziyo kubhekiselele kwisicwangciso sokutya esiqulethe ukutya okunenzuzo kwimpilo yentliziyo. Ngokuqhelekileyo ibandakanya iintlobo zeziqhamo, imifuno, ukutya okuziinkozo, iiprotheni ezibhityileyo, kunye namafutha anempilo ngelixa ukunciphisa ukusetyenziswa kokutya okucutshungulwayo, amafutha agcweleyo, kunye noshukela olongezelelweyo.
Umbuzo: Kutheni kubalulekile ukutya okunentliziyo enempilo?
A: Ukutya okunempilo kwentliziyo kubalulekile kuba kunokunceda ukunciphisa umngcipheko wokuba nesifo senhliziyo, ukunciphisa uxinzelelo lwegazi, ukulawula amanqanaba e-cholesterol, kunye nokugcina ubunzima obunempilo. Ngokulandela indlela yokutya enempilo, umntu ngamnye unokuphucula impilo yentliziyo kunye nokuthintela iingxaki ezinxulumene nentliziyo.
Ukuziphendulela: Eli nqaku lelolwazi ngokubanzi kuphela kwaye akufanele lithathwe njengeliphi na icebiso lonyango. Olunye ulwazi lweposti yebhlog luvela kwi-Intanethi kwaye alunamsebenzi. Le webhusayithi inoxanduva kuphela lokuhlela, ukufomatha kunye nokuhlela amanqaku. Injongo yokudlulisa ulwazi olongezelelekileyo ayithethi ukuba uyavumelana neembono zayo okanye uqinisekise ubunyani bomxholo wayo. Soloko udibana nengcali yezempilo ngaphambi kokuba usebenzise naziphi na izongezo okanye wenze utshintsho kwirejimeni yokhathalelo lwempilo.
Ixesha lokuposa: Oct-17-2023
