Sonke siyazi ukuba ukugcina intliziyo esempilweni kubalulekile kwimpilo iyonke. Ukufaka ukutya okunempilo yentliziyo ekutyeni kwakho linyathelo elibalulekileyo eliya kwimpilo yentliziyo. Ngokukhetha izondlo ezifanelekileyo zokunika amandla umzimba wakho, unokunciphisa umngcipheko wesifo sentliziyo, uphucule amanqanaba oxinzelelo lwegazi, unyuse amanqanaba e-cholesterol, kwaye uphucule impilo yakho iyonke yentliziyo. Ngokufaka ukutya okunempilo yentliziyo ekutyeni kwakho, wondla umzimba wakho ngelixa unciphisa umngcipheko wakho wesifo sentliziyo kwaye ukhuthaza impilo yentliziyo. Khumbula, utshintsho oluncinci lunokuba nefuthe elikhulu kwimpilo yakho iyonke yentliziyo.
Intliziyo sisitho esibaluleke kakhulu esisebenza ngokungakhathali ukupompa igazi nokuhambisa ioksijini kunye nezondlo kuwo onke amalungu omzimba wethu. Ibetha malunga nezihlandlo ezili-100,000 ngosuku, iqinisekisa ukuba ioksijini kunye nezondlo zifikelela kumalungu ethu, izihlunu kunye nezicubu. Ngaphandle kwentliziyo ephilileyo, imizimba yethu iyafa, nto leyo ekhokelela kwiingxaki ezahlukeneyo zempilo. Ukutya komntu ngamnye kunefuthe elithe ngqo kwimpilo yentliziyo, ngoko ke ukufaka ukutya okunempilo kwentliziyo ekutyeni kwakho kubalulekile ekuyinikeni izondlo ezifunekayo.
Ukutya okulungileyo nokunempilo entliziyweni kugxila ekutyeni ukutya okupheleleyo kunye nokutya okungagqitywanga kakhulu. Oku kuquka iziqhamo, imifuno, iinkozo ezipheleleyo, iiproteni ezingenamafutha, amandongomane, imbewu kunye nemifuno. Zityebile kwizakhamzimba ezifana neevithamini, iiminerali, ii-antioxidants, ifayibha kunye namafutha anempilo, ezi ndlela zokutya zibonelela ngezondlo ezibalulekileyo ezinempilo entliziyweni, iivithamini kunye neeminerali. Kubalulekile ukunciphisa ukutya kwakho amafutha agcweleyo kunye ne-trans, i-cholesterol, i-sodium kunye neeswekile ezongezelelweyo, njengoko ezi zinokunyusa umngcipheko wakho wesifo sentliziyo.
1. Amaqunube
Iibhiliyadi, kuquka iiblueberries, iistrawberry, kunye neerasbheri, zizityebi kwii-antioxidants kunye nee-phytochemicals. Ezi zikhompawundi zidlala indima ebalulekileyo ekunciphiseni ukudumba kunye noxinzelelo lwe-oxidative, ezizezona zinto ziphambili ezibangela isifo sentliziyo.
Izifundo ezinxulumene noko zibonise ukuba ukutya iiberry ezininzi kunokunciphisa amanqanaba e-LDL cholesterol embi, uxinzelelo lwegazi, ubunzima kunye nokudumba.
Ukongeza, amaqunube aqulathe izondlo ezininzi ezibalulekileyo, kuquka ifayibha kunye neevithamini, ngoko ke yongeza intwana kwi-oatmeal yakho yasekuseni, iyogathi, okanye i-smoothie ukuze ufumane idosi eyanelisayo nekhusela intliziyo.
2. Imifuno eluhlaza enamagqabi
Xa kufikwa ekutyeni okunempilo kwentliziyo, asinakuyityeshela ukubaluleka kwemifuno eluhlaza enamagqabi. Imifuno eluhlaza enamagqabi amnyama efana nespinatshi, ikale, kunye neSwiss chard ityebile kwiivithamini A, C, kunye ne-K, kunye neeminerali ezibalulekileyo ezifana necalcium kunye nepotassium, eziye zabonakala zinciphisa uxinzelelo lwegazi kwaye ziphucula ukusebenza kwemithambo yegazi. Uphando olupapashwe kwi-African Cardiovascular Journal luthi ukusetyenziswa kwemifuno eluhlaza kuhambelana nokwanda kwesifo sentliziyo kwaye kunokuba yindlela yokuthintela ethembisayo yokulwa nezifo zentliziyo. Ukongeza, iziqhamo Umxholo ophezulu wepotassium kwiziqhamo kunye nemifuno unceda ukugcina amanqanaba oxinzelelo lwegazi asempilweni, ukunciphisa ngakumbi umngcipheko wesifo sentliziyo. Ukutya iintlobo ngeentlobo zeziqhamo kunye nemifuno enemibala yonke imihla linyathelo elihle lokondla intliziyo yakho.
3. Iintlanzi ezityebileyo
I-Salmon, i-mackerel, i-sardines kunye ne-salmon ziindawo ezilungileyo kakhulu ze-omega-3 fatty acids, into ebalulekileyo kwisondlo esinempilo sentliziyo. Ii-Omega-3s zinceda ekunciphiseni ukudumba, ukunciphisa amanqanaba e-triglyceride, kunye nokuthintela ukubetha kwentliziyo okungaqhelekanga. Ukongeza ekuqulethe ii-omega-3 fatty acids, i-salmon ngumthombo omkhulu weproteni, ityebile kwi-selenium kwaye ityebile kwiivithamini ze-B ezibalulekileyo, kubandakanya i-vitamin B12 kunye ne-niacin. Yizame ukutya ii-servings ezimbini zeentlanzi ezinamafutha ngeveki njengenxalenye yokutya okunesondlo.
4. Iinkozo ezipheleleyo
Iinkozo ezipheleleyo, ezifana ne-oats, i-quinoa, irayisi emdaka kunye nesonka sengqolowa epheleleyo, nazo kufuneka zifakwe kukutya okunempilo kwentliziyo. Zityebile kwi-fiber kunye nezondlo ezibalulekileyo ezinceda ekunciphiseni amanqanaba e-cholesterol, ziqinise iswekile egazini, kwaye zigcine intliziyo yakho isempilweni. Izifundo zibonisa ukuba ukutya rhoqo iinkozo ezipheleleyo kunokunciphisa umngcipheko wesifo sentliziyo ngama-20%.
Iinkozo ezipheleleyo zigxile kakhulu kwizakhamzimba kunye nefayibha kuneenkozo ezicociweyo ezifana nesonka esimhlophe okanye irayisi emhlophe. Iinkozo ezipheleleyo ezityebileyo kwifayibha zinceda ukulawula amanqanaba e-cholesterol egazini, zithintele ukuqhinwa, kwaye zigcine ubunzima obusempilweni—zonke ezi zinto zinegalelo kubomi obusempilweni bentliziyo.
5. Amandongomane nembewu
Amandongomane nembewu zizinto zokutya ezisempilweni entliziyweni ezineenzuzo ezahlukeneyo. Zityebile kumafutha asempilweni, ifayibha, iiminerali kunye nee-antioxidants, ezinceda ekunciphiseni ukudumba kunye nokunciphisa amanqanaba e-cholesterol. Ukutya rhoqo amandongomane, anjengee-almond, ii-walnuts kunye neepistachios, kunokunciphisa umngcipheko wesifo sentliziyo. Nangona kunjalo, kuba ziphezulu kwiikhalori, kubalulekile ukuzitya ngokulinganisela.
6. Iimbotyi
Iimbotyi, ezifana neembotyi ezibanzi, iitshizi kunye neelentile, zingumthombo obalaseleyo weproteni, ifayibha kunye neeminerali ezibalulekileyo. Zinamafutha aphantsi, azina-cholesterol, kwaye zikhuthaza impilo yentliziyo ngokunciphisa amanqanaba oxinzelelo lwegazi, ukuphucula ulawulo lweswekile egazini, kunye nokunciphisa umngcipheko wesifo sentliziyo. Ukongeza, i-tofu kunye ne-tempeh, ezivela kwiisoya, zityebile kwiproteni kwaye zinokuthatha indawo yeproteni esekwe kwizilwanyana ngokulula kukutya okunempilo kwentliziyo.
7. I-avokhado
Iiavokhado zinamafutha amaninzi angagalelwanga. La mafutha asempilweni anceda ekunciphiseni amanqanaba e-cholesterol embi kwaye anyuse amanqanaba e-cholesterol elungileyo, nto leyo enceda ekuphuculeni impilo yentliziyo. Iiavokhado zikwangumthombo obalaseleyo wezinye izondlo ezibalulekileyo ezifana ne-potassium, i-vitamin E kunye ne-vitamin K, nto leyo eyenza ukuba zibe lukhetho oluhle lokutya okunempilo kwentliziyo. Izifundo zezilwanyana zifumanise ukuba ukongezwa kweavokhado kunokunciphisa amanqanaba e-triglyceride kunye ne-cholesterol kwaye kuncede ekunciphiseni ukudumba. Sasaza izilayi zeavokhado kwi-toast okanye yongeza iavokhado kwisaladi yakho ukuze ukhuthaze intliziyo.
8. Iitamatisi
Iitumato zityebile kwi-lycopene, i-antioxidant enamandla eyaziwa ngokuba neempawu zayo zokukhusela intliziyo. Izifundo zibonisa ukuba ukutya i-lycopene kunokunciphisa umngcipheko wesifo sentliziyo, uxinzelelo lwegazi oluphezulu, kunye nesifo sohlangothi. Ungazitya iitumato ziluhlaza kwiisaladi, njengesiseko seesosi okanye iisuphu, okanye uzigcade kwi-oven ukuze ufumane incasa efudumeleyo netyebileyo.
9. Itshokholethi emnyama
Ewe, ukufundile kakuhle oko! Itshokholethi emnyama inomlinganiselo omncinci we-cocoa oyi-70% kwaye ityebile kwi-flavonoids kunye ne-antioxidants. Ezi zinto zinceda ekunciphiseni ukudumba, ukuphucula ukuhamba kwegazi, kunye nokunciphisa amanqanaba oxinzelelo lwegazi. Khumbula, ukulinganiseka kubalulekile, ngoko ke zipheke ngeekomityi ezimbalwa zetshokholethi emnyama ukuze ufumane idizethi enempilo neyonwabisayo.
10. Iti eluhlaza
Okokugqibela kodwa kungancinci, iti eluhlaza ineenzuzo ezahlukeneyo zempilo kwaye yongezwa kakhulu kuyo nayiphi na indlela yokutya enempilo yentliziyo. Ukongeza kwi-caffeine ephakathi, iti eluhlaza inee-catechins, i-antioxidant enokunceda ukunciphisa umngcipheko wesifo sentliziyo ngokuphucula impilo yentliziyo kunye neprofayili yamafutha egazini.
1. Amanqanaba e-cholesterol aphantsi
Ukutya okunempilo kwentliziyo kunokunceda ekulawuleni amanqanaba e-cholesterol. Ngokutya ukutya okunezakha-mzimba ezininzi njengeziqhamo, imifuno, kunye neenkozo ezipheleleyo, sinokunciphisa umngcipheko wethu we-cholesterol ephezulu, unobangela ophambili wesifo sentliziyo. Olu khetho lokutya lubonelela ngefayibha enyibilikayo, into enamandla enceda ekususeni i-cholesterol engaphezulu emzimbeni. Ukongeza, ukutshintsha amafutha angenampilo afumaneka ekutyeni okucutshungulwayo ngamafutha anempilo afumaneka kwi-avokhado, amantongomane, kunye neoyile yomnquma kunokunceda ngakumbi ukugcina amanqanaba e-cholesterol afanelekileyo.
2. Lawula uxinzelelo lwegazi
Uxinzelelo lwegazi oluphezulu lubeka uxinzelelo kwinkqubo yethu yentliziyo kwaye lunyusa umngcipheko wesifo sentliziyo. Ngethamsanqa, ukutya ukutya okunempilo kwentliziyo kuneengenelo ezininzi zokulawula amanqanaba oxinzelelo lwegazi. Ukutya okutyebileyo kwi-potassium njengebhanana, iitapile ezimnandi, kunye ne-avokhado kunceda ukunciphisa amanqanaba e-sodium emzimbeni, ngaloo ndlela kuthintela uxinzelelo lwegazi oluphezulu. Ukongeza, ukongeza iiproteni ezingenamafutha aneleyo njengeentlanzi, iinkukhu kunye neembotyi kunokuxhasa uxinzelelo lwegazi olusempilweni ngenxa yokuba zinamafutha aphantsi agcweleyo.
3. Yomeleza inkqubo yomzimba yokuzikhusela
Ukutya okunempilo nekulinganiselayo kudlala indima ebalulekileyo ekwakheni ukuqina kwamajoni ethu omzimba. Ukutya okune-antioxidant eninzi, okufana namaqunube, ispinatshi, kunye nekale, kubonelela ngeevithamini kunye neeminerali ezibalulekileyo eziqinisa iindlela zethu zokuzikhusela kwaye ziphucule amandla omzimba wethu okulwa nosulelo, izifo kunye nokudumba. Ngokutya oku kutya rhoqo, sinokuqinisa amasosha omzimba ethu kwaye siphucule impilo yethu iyonke.
1. Amafutha eTrans
Amafutha e-Trans ngamafutha okwenziwa afumaneka kukutya okuninzi okucutshungulwayo nokuqhotsiweyo. La mafutha anyusa amanqanaba e-LDL (low-density lipoprotein) cholesterol (ekwabizwa ngokuba yi-"bad" cholesterol) egazini lethu. Amafutha e-Trans anokunciphisa amanqanaba e-HDL (high-density lipoprotein) cholesterol, eyaziwa ngokuba yi-"good" cholesterol. Oku kungalingani kwandisa umngcipheko wesifo sentliziyo, ukuhlaselwa yintliziyo, kunye nestroke. Ukukhusela impilo yentliziyo yakho, susa okanye unciphise kakhulu ukutya kwakho ukutya okucutshungulweyo okufana neekuki, iipastries, i-margarine kunye nokutya okuqhotsiweyo.
2. Ukutya okunesodium eninzi
Ukutya okunesodium eninzi kunokunyusa uxinzelelo lwegazi kwaye kubeke uxinzelelo olungeyomfuneko entliziyweni. Ukutya isodium eninzi kunokubangela ukugcinwa kolwelo, okukhokelela ekwandeni komthamo wegazi, okunokubangela ukunyuka koxinzelelo lwegazi. Ukutya okucutshungulweyo nokupakishwe njengeesuphu ezisemathinini, ukutya okukhawulezayo, inyama eyosiweyo, kunye netshizi ezicutshungulweyo zihlala ziqulathe ubuninzi besodium. Qiniseka ukuba ufunda iilebheli zokutya, khetha ezinye iindlela ezinesodium ephantsi, kwaye ukhethe izithako ezintsha ukugcina ukutya okunempilo kwentliziyo.
3. Amafutha agcweleyo
Amafutha agcweleyo, afumaneka rhoqo kwimveliso yezilwanyana ezifana nenyama enamafutha, iinkukhu ezifakwe ulusu, iimveliso zobisi ezinamafutha apheleleyo kunye nebhotolo, anokunyusa amanqanaba e-cholesterol ye-LDL. Ngelixa umzimba ufuna amanani amancinci amafutha agcweleyo, ukutya kakhulu kunokukhokelela ekwandeni kwe-cholesterol kwimithambo yegazi kwaye kwandise umngcipheko wesifo sentliziyo. Ukukhusela intliziyo yakho, khetha inyama engenamafutha amaninzi, iimveliso zobisi ezinamafutha aphantsi, kwaye ukhethe amafutha anempilo njengeoyile yomnquma ngokulinganisela.
4. Iswekile kunye nezinto eziswiti ezenziweyo
Ukutya iswekile eninzi kunokukhokelela ekutyebeni kakhulu, kwisifo seswekile nakwisifo sentliziyo. Iswekile eyongeziweyo ifihliwe kukutya okuninzi okucutshungulwayo, okufana neziselo ezineswekile, ii-cereal, izimuncumuncu, kunye needizethi. Izimuncumuncu zokwenziwa, nangona zineekhalori ezimbalwa, zinokubangela iingozi kwimpilo. Ukutya kakhulu izimuncumuncu zokwenziwa kunokukhokelela ekutyebeni, kwisifo seswekile, kunye nomngcipheko ophezulu wesifo sentliziyo. Ukukhusela impilo yentliziyo yakho, nciphisa ukutya iswekile, khetha iziqhamo ezipheleleyo njengezinye iindlela zokutya okuneswekile, kwaye ukhethe izimuncumuncu zendalo ezifana nobusi okanye i-stevia ngokulinganisela.
5. Inyama elungisiweyo
Inyama ezicutshungulweyo ezifana nesoseji, ii-hot dog, i-bacon kunye nenyama ye-deli ziphezulu kwi-sodium, amafutha agcweleyo kunye nezithinteli zokuguga. Ukutya rhoqo inyama ezicutshungulweyo kunokunyusa umngcipheko wesifo sentliziyo, uxinzelelo lwegazi oluphezulu, kwanezinye iintlobo zomhlaza. Khetha inyama entsha egayiweyo, iinkukhu kunye neentlanzi ezincinci ukuze ufumane ezinye iindlela ezinempilo zeproteni. Ukuba awukwazi ukumelana nenyama ecutshungulweyo, khetha ukhetho olune-sodium ephantsi okanye uzame ukuyikhawulela kwiziganeko ezikhethekileyo.
6. Ukutya okuqhotsiweyo nokukhawulezayo
Ukutya okuqhotsiweyo kunye nokutya okukhawulezileyo kudla ngokuba namafutha amaninzi angenampilo, i-sodium, kunye neekhalori, nto leyo ebeka umngcipheko ophindwe kathathu kwimpilo yentliziyo yakho. Inkqubo yokuqhotsa ayinyusi nje kuphela amafutha agcweleyo kunye namafutha e-trans, kodwa ikwanciphisa nexabiso lesondlo lokutya. Ukutya rhoqo ukutya okuqhotsiweyo okanye okukhawulezileyo kunokukhokelela kumngcipheko ophezulu wokutyeba kakhulu, i-cholesterol ephezulu, uxinzelelo lwegazi oluphezulu kunye nesifo sentliziyo. Endaweni yoko, sebenzisa iindlela zokupheka ezisempilweni ukupheka ekhaya, ezinje ngokugrila, ukuphunga, okanye ukubhaka.
7. Ukusela kakhulu
Nangona ukusela utywala ngokulinganiselweyo kulungile entliziyweni yakho, ukusela utywala ngokugqithisileyo kunokukhokelela kwiingxaki ezahlukeneyo zempilo, kuquka nesifo sentliziyo. Ukusela utywala ngokugqithisileyo kunokunyusa uxinzelelo lwegazi, kubangele ukutyeba kakhulu, kwaye kwandise umngcipheko wokungasebenzi kakuhle kwentliziyo, isifo sohlangothi, kunye nokubetha kwentliziyo okungacwangciswanga. Ukuze ukhusele intliziyo yakho, utywala kufuneka bulinganiselwe kumanqanaba aphakathi - isiselo esinye ngosuku kubafazi kunye neziselo ezimbini ngosuku kumadoda.
● I-Turmeric yenye yeziqholo ezinamandla equlethe i-compound esebenzayo ebizwa ngokuba yi-curcumin, eneempawu zokulwa nokuvuvukala kunye ne-antioxidant. Ukutya i-turmeric rhoqo kuye kwanxulunyaniswa nokunciphisa umngcipheko wesifo sentliziyo kunye nokusebenza kakuhle kwemithambo yegazi. Ukongeza ezi zithako zimnandi ekuphekeni kwakho akugcini nje ngokongeza ixabiso lesondlo kodwa kunceda ukugcina intliziyo yakho isempilweni.
● I-Magnesium yiminerali ebalulekileyo ebandakanyeka kwiimpendulo ezininzi ze-biochemical emzimbeni, kuquka nezo zinxulumene nokusebenza kwentliziyo. Uphando lubonisa ukuba ukongezwa kwe-magnesium kunokunceda ukunciphisa uxinzelelo lwegazi, ukunciphisa ukuqina kwemithambo yegazi kunye nokuphucula impilo yentliziyo iyonke. Ukubandakanya ukutya okutyebileyo kwi-magnesium ekutyeni kwakho okanye ukuqwalasela ukongezwa kwe-magnesium kunokuqinisekisa ukuba intliziyo yakho ifumana inkxaso eyidingayo. Izongezo ze-Magnesium ziza ngeendlela ezininzi, kwaye ungakhetha uhlobo olukufaneleyo ngokweemfuno zakho.
●I-Magnesium Taurate sisongezelelo esinomsebenzi ophambili kukukhuthaza impilo yentliziyo kunye namandla omzimba. Ukongeza, i-taurine iphucula imetabolism yamafutha, inciphisa amanqanaba e-cholesterol egazini kunye ne-triglyceride, kwaye inyusa amanqanaba "e-cholesterol elungileyo" (HDL).
● I-Vitamin D, ekwaziwa ngokuba yi-"sunshine vitamin," ibalulekile ekugcineni amathambo aqinileyo nokuxhasa inkqubo yomzimba yokuzikhusela. Nangona kunjalo, uphando olutsha lukwadibanisa ukunqongophala kwe-vitamin D nomngcipheko okhulayo wesifo sentliziyo. Ukongezwa kwe-Vitamin D3 kubaluleke kakhulu kubantu abanokukhanya okulinganiselweyo kwelanga kuba kunceda ekulawuleni uxinzelelo lwegazi, ukunciphisa ukudumba, kunye nokuphucula ukusebenza kwentliziyo.
U: Yintoni ukutya okunempilo kwentliziyo?
A: Ukutya okunempilo yentliziyo kubhekisa kwisicwangciso sokutya esiqulathe ukutya okuluncedo kwimpilo yentliziyo. Ngokuqhelekileyo siquka iintlobo ngeentlobo zeziqhamo, imifuno, iinkozo ezipheleleyo, iiproteni ezingenamafutha, kunye namafutha asempilweni ngelixa kuncitshiswa ukutya okucutshungulwayo, amafutha agcweleyo, kunye neeswekile ezongeziweyo.
U: Kutheni ukutya okunempilo kwentliziyo kubalulekile?
A: Ukutya okunempilo kwentliziyo kubalulekile kuba kunokunceda ukunciphisa umngcipheko wokuba nesifo sentliziyo, ukunciphisa uxinzelelo lwegazi, ukulawula amanqanaba e-cholesterol, kunye nokugcina ubunzima obusempilweni. Ngokulandela indlela yokutya enempilo yentliziyo, abantu banokuyiphucula impilo yentliziyo iyonke kwaye banokuthintela iingxaki ezinxulumene nentliziyo.
Isikhanyeli: Eli nqaku lenzelwe ulwazi oluqhelekileyo kuphela kwaye akufuneki lithathwe njengengcebiso yezonyango. Olunye ulwazi lweposi yebhlog luvela kwi-Intanethi kwaye alungobungcali. Le webhusayithi inoxanduva lokuhlela, ukufomatha kunye nokuhlela amanqaku kuphela. Injongo yokudlulisa ulwazi oluthe kratya ayithethi ukuba uyavumelana nezimvo zayo okanye uqinisekisa ubunyani bomxholo wayo. Soloko uqhagamshelana neengcali zezempilo ngaphambi kokusebenzisa naziphi na izongezo okanye ukwenza utshintsho kwindlela yakho yokhathalelo lwempilo.
Ixesha leposi: Oktobha-17-2023
