11 Ukudla Okufanele Inhliziyo Yakho

1 -

Ama-apula abomvu

Ukudla ukudla okunempilo nenani elifanele lama-kilojoule kungenye indlela enhle yokunakekela inhliziyo yakho. I-American Heart Association iphakamisa ukudla okucebile izithelo nemifino, okusanhlamvu okuphelele, imikhiqizo yobisi ephansi kakhulu, izinkukhu, inhlanzi namantongomane. Lesi seluleko esihle. Ngakho-ke ngaphambi kokuba ubhale uhlu lwakho lokudla olulandelayo, ubuke ezinye zezintandokazi zethu zokudla kwenhliziyo.

Ama-apula aqukethe uhlobo lwe-phytochemical olubizwa nge-quercetin olusebenza njenge-agent elwa nokuvuvukala kwemvelo futhi lungasiza ekuvimbeleni ama-clots egazi . Ama-apula aqukethe amavithamini nama-fibre, angene ezinhlobonhlobo ezinhlobonhlobo okumnandi futhi ziphathekayo. Yidla i-apula ene-walnuts noma ama-alimondi njengama-snack enempilo noma engeza ama-apula ahlanziwe kuma saladi akho.

2 -

Ama-avovocos

I-avovocos icebile kuma- acids e- monounsaturated , njengamafutha omnqumo, futhi afakwa amavithamini nama-phytochemicals asebenza njengama-antioxidants ukuvikela inhliziyo yakho (nezinye izingxenye zomzimba wakho).

3 -

Imifino Ehlaza Okumhlophe

Imifino eluhlaza okwesibhakabhaka inamavithamini, amaminerali kanye ne-fiber, kanye namaphikilini aphansi. Ukudla imifino eluhlaza okwesibhakabhaka nakho kuhlotshaniswa nokugcinwa kwememori kangcono uma ukhula. Sebenzisa amaqabunga esipinashi omusha njenge-saladi eluhlaza noma ukhonza i-Swiss chard noma i-Kale njengesitsha sokudla. I-Munch ku-broccoli esisha ne-veggie dip at isikhathi snack.

4 -

Oats

Ama-oats aqukethe i-fibre e-soluble ebizwa ngokuthi i-beta glucan esiza ukunciphisa inani le-cholesterol kanye ne-LDL cholesterol. I-fibre e-soluble nayo iyakusiza ukugcina uhlelo lwakho lokugaya lunempilo. Jabulela i-oatmeal ngoshukela omncane obushukela kanye ne-strawberries amaningi namadnuts okudla kwasekuseni. Izitshalo ezibandayo ezenziwe ngama-oats nazo zinhle kuwe-qiniseka ukuthi ukhethe imikhiqizo engenawo ushukela owengeziwe.

5 -

Amafutha e-Olive

Amafutha omnqumo anciphisa ingozi yesifo senhliziyo ngokunciphisa amazinga akho e- LDL ama-cholesterol , futhi iyinto ebalulekile yokudla kwaseMedithera. Khetha amafutha omnqumo wokupheka noma wenze idizi elihle kakhulu ukuze uthole isinkwa esiphelele sonke ngokuthulula amafutha omnqumo esitsheni esincane bese wengeza uviniga obhalsamu kanye ne-sprinkle of oregano.

6 -

Iwayini elibomvu

Iwayini elibomvu liqukethe i-polyphenols engase ibe yinhle enhliziyweni yakho. Kodwa qiniseka ukuthi ujabulele ngokulinganisela. Izifundo zibonisa ukuthi ama-ounces amane kuphela kuya kwangu-8 kuphela ewayini elibomvu ngosuku odingayo. Ungakwazi ukweqa uphuzo oludakayo futhi uphuze iwayini le-dealcoholized bese uthola izinzuzo zezempilo.

7 -

Uhlobo lwenhlanzi

I-Salmon iyimithombo emihle kakhulu yama-omega-3 fatty acids evikela inhliziyo yakho ngokunciphisa kokubili ukuvuvukala kanye nengozi yezindwangu zegazi. Lawa mafutha asebenza nokugcina amazinga akho e-cholesterol aphilile. Yidla i-salmon noma enye inhlanzi yolwandle enamafutha efana ne-tuna, i-sardine, noma i-herring okungenani kabili ngesonto. Ukuze uthole ukudla okunempilo, zama i-salmon steaks enezithombo zemifino eluhlaza kanye nesaladi lesohlangothini ngokufafaza kwamanzi kalamula esikhundleni sokugqoka isaladi ephezulu.

8 -

I-Soy ne-Soy Foods

I-protein ye-Soy ingavimbela ukuhlaselwa kwenhliziyo, ikakhulukazi uma isetshenziselwa esikhundleni senyama ebomvu. Ukusebenzisa soy esikhundleni inyama kuzokwenza ukunciphisa amafutha akho egcwele ukudla futhi up omega-3 fatty acids yakho. Engeza i-tofu ku-fry oyintandokazi yakho noma uthele ubisi lwe-soy ku-cereal yakho yasekuseni.

9 -

Imikhiqizo Utamatisi Namathambo

Utamatisi agcwele amavithamini, kanti imikhiqizo yamatamatisi egxile kakhulu ephakeme. Ukwengeza i-lycopene ekudleni kwakho kungasiza ukuvikela inhliziyo yakho, ikakhulukazi uma ukudla kwakho okwamanje kungakunikeli wonke ama-antioxidants okudingayo. Ngakho engeza tincetu tincetu zamatamatisi ezitsheni ze-sandwich nama-saladi noma ujabulele i-sauce esekelwe esitokisini ku-pasta yonke yengqolowa.

10 -

Ama-Walnuts

Amantongomane amaningi aqukethe ama-monounsaturated amafutha, i-vitamin E, nezinye izinto zemvelo ezisiza ukugcina amazinga e-cholesterol ekuhloleni. Ama-walnuts ayingqayizivele ngoba nawo angumthombo omuhle we-omega-3 fatty acids esinezimila. Ama-walnuts enza isiphuzo esikhulu nesicucu sesithelo. Ukuze uthole ukudla kwasekuseni, ufafaze ezinye walnuts eziqoshiwe phezulu kwesitsha se-oatmeal efudumele kanye noju oluncane noma ama-blueberries.

11 -

Zonke okusanhlamvu

Izithelo zonke zihlinzeka ngamavithamini, amaminerali, kanye ne-fibre ezizosiza ukugcina inhliziyo yakho iphilile futhi ilula i-LDL-cholesterol kanye ne- triglycerides . Yenza isangweji ngezinhlayi ezimbili ze-100% amaphesenti esinkwa-okusanhlamvu, ama-ounces amathathu we-tankey ephuphuthekile, utamatisi oluningi olusikiwe kanye ne-avocado, kanye ne-ulethisi nenye isinaphi. Ungashintsha futhi kusuka kumastala amhlophe kuze kube yi-pasta egcwele okusanhlamvu.

_Imithombo:

_{I-Biorklund M, i-van Rees A, i-Mensink RP, i-Onning G. "Izinguquko kwi-serum lipids kanye ne-postprandial glucose kanye ne-insulin yokucubungula emva kokuphuzwa kweziphuzo nama-beta-glucans kusuka ku-oats noma ibhali: isilingo esilawulwa ngokungahleliwe." I-Eur J Clin Nutriti. Nov; 59 (11): 1272-81.}

_{Hollænder PL, Ross AB, Kristensen M. "Ukuguqula konke okusanhlamvu kanye negazi kuyashintsha kubantu abadala ababonakala bephilile: ukubuyekezwa okuhlelekile nokuhlaziywa kwemitha yezifundo ezilawulwa ngokungahleliwe." I-Am J Clin Nutr. 2015 Sep; 102 (3): 556-72.}

> Hubbard GP, Wolffram S, Lovegrove JA, Gibbins JM. "Ukungena kwe-quercetin kuvimbela i-platelet aggregation kanye nezinxenye ezibalulekile zendlela yokusebenzisa i-plategen eyenziwe nge-plategen." UJ Thromb Haemost. Dec; 2 (12): 2138-45.

_{UJoshipura KJ, Hu FB, Manson JE, Stampfer MJ, Rimm EB, Speizer FE, Colditz G, Ascherio A, Rosner B, Spiegelman D, Willett WC. "Umphumela wezithelo nemifino kufakwa engozini yokugula isifo senhliziyo." U-Ann Intern Med. Jun 19; 134 (12): 1106-14.}

> Ros, E. "Amantongomane kanye ne-CVD." Br J Nutriti. 2015 Ngo-Apr; 113 Ukusekela 2: S111-20.