15 Superfoods enempilo enempilo

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15 Ukudla Okunempilo Kwezifo Zenhliziyo

Ukulandela ukudla okunempilo kuyindlela ephakanyisiwe yokuvimbela isifo senhliziyo futhi kubonakala sengathi kuvumelana ngokuvumelana nokuthi ukudla okunempilo okunempilo kubonakala kanjani. Ngaphandle kwezinto eziyisisekelo , ukudla okunye kuhlolisiswa ngezinzuzo zabo ezingenzeka ezinhliziyo zenhliziyo. Nakuba ucwaningo oluthe xaxa lungamazinga okuqala, ezinye zalezi zokudla zingenza izithako ezihlwabusayo ohlwini lwakho lokudla okuvamile. Nakhu okushiwo ngu-15 kulawa okudla ngezindlela ezinhle kakhulu zokuzilungiselela!

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I-Oyster Mushroom Yenhliziyo Enhle?

Uhlobo lwamafutha olutholakala ekudleni njengebhotela namafutha futhi olwenziwe yisibindi uma udla ukudla okweqile, i-triglycerides ingachaza inkathazo empilweni yakho yezinhliziyo uma kuningi kakhulu ekwakheni igazi lakho. Isibonelo, amazinga aphakanyisiwe e-triglyceride axhumene nengozi enkulu ye-coronary artery disease (uhlobo oluvamile lwesifo senhliziyo ), ikakhulukazi kwabesifazane.

I-oyster mushroom, uhlobo lwe-mushroom oluvame ukusetshenziswa emithi yendabuko yaseShayina , lingasiza amazinga e-triglyceride aphansi. Esifundweni sokuqala esashicilelwe ngo-2003, isibonelo, ukwelashwa nge-oyster mushroom kwasiza ukunciphisa amazinga e-triglyceride ezilwane. Ngaphezu kwalokho, i-oyster mushroom itholakele ukuthi i-cholesterol ephansi iphinde ivikele ukulwa ne- atherosclerosis . Izindlela ezijabulisayo zokupheka amakhowe ama-oyster zihlanganisa lokhu iresiphi yama-mushroom ama-oyster ama-rockefeller kanye nale recipe ye-vegan ye-oyster mushroom "scallops".

Okuhlobene: Izinzuzo Amakhowe Oyster

Ukugcina isisindo esinempilo nokulandela ukudla okutshalwe esitshalweni esincane ushukela, ama-carbohydrate ehlanjulisiwe, nokudla okucutshungulwayo izindlela ezimbili zokunciphisa amazinga akho e-triglyceride. Ukunciphisa ukuphuza utshwala, ukugwema ukubhema, nokuzivocavoca njalo kungasiza, futhi ucwaningo oluthile lubonisa ukuthi izidakamizwa zemvelo ezifana ne-omega-3 fatty acids zingagcina i-triglycerides isheke.

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Utamatisi Wemihelo Engcono?

I-compound etholakala ku-utamatisi ingasiza ekuguquleni izifo ze-vascular, ngokusho kokucwaninga kwe-laboratory esanda kushicilelwa ku- Molecular Nutrition & Research Research . Ekuhlolweni kwamagundane, ososayensi bathola ukuthi into ebizwa nge-9-oxo-octadecadienoic acid ingakwazi ukulwa ne-dyslipidemia (i-buildup engavamile ye-cholesterol kanye / noma amafutha egazini). Ngokumisa i-dyslipidemia ekungeneni, inothi labalobi besifundo, kungase kwenzeke ukuvimbela izifo ze-vascular ezifana ne- atherosclerosis (eyaziwa nangokuthi lukhuni lwe-arteries).

Ucwaningo lwangaphambili lubonisa ukuthi ezinye izinto utamatisi zingase zivikele ukuvimbela ukuhlasela kwe-atherosclerosis. I-Lycopene, ngokwesibonelo, inganciphisa ukwakhiwa kwe-plaque emithanjeni. I-antioxidant nayo itholakala ku-velon kanye ne-pink grapefruit, i-lycopene itholakale ezikoleni zokuqala zokulwa nomdlavuza we-prostate nokuthuthukisa impilo ye-lungs. Indlela enhle yokuthola utamatisi kulesi siphuzo seSaladi seSomatata isaladi esivela kuJamie Oliver.

Ukuze uthole usizo olwengeziwe ekuvimbeleni i-atherosclerosis, kubalulekile ukugwema noma ukulawula izinto ezibeka ingozi ezifana ne-cholesterol ephakeme, ukucindezeleka kwegazi, ukukhuluphala, ukuphuza ngokweqile nokubhema.

Okuhlobene: Izixazululo Zemvelo Zokuyeka Ukubhema

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Ukusika i-Cholesterol Nge-Mulberry Emhlophe

Ukubuka amazinga akho e-cholesterol kuyindlela ebalulekile yokugcina imishanguzo yakho icacile futhi uhlale ungenasifo senhliziyo . Uma i-cholesterol eyakhiwe kakhulu egazini lakho, ama-plaque angase ahlele emadongeni ase-artery futhi aphakamise ingozi yokuhlaselwa inhliziyo kanye nokushaywa yingozi . Njengoba kuthiwa ama-antioxidants asisiza ukuvimbela amapulangwe, abanye abantu basebenzisa izindlela zokwelapha ezibonakalayo ezinamakhemikhali ezinjenge- mulberry wamhlophe ukuze banciphise i-cholesterol yabo futhi bathuthukise impilo yabo yenhliziyo.

Kuze kube manje, izifundo ezimbalwa zibuke ukuthi ngabe amameriyamu amhlophe angakwazi yini ukuvimbela i-cholesterol. Noma kunjalo, ukucwaninga kokuqala (okufaka isifundo esekelwe ngesilwane eshicilelwe ngo-2011) kubonisa ukuthi ukusetshenziswa kwamameriyamu omhlophe kungasiza ekuthuthukiseni amazinga e-cholesterol futhi kuvimbele ukuqina kwe-atherosclerosis.

Iklasi lamakhemikhali e-antioxidant atholakala kumameriyamu omhlophe, i- anthocyanins nayo itholakala ezintweni ezifana ne- cranberry , i- elderberry , ne-cherry tart.

Zama ama-mulberries amhlophe ngesaladi lesithelo noma noma iyiphi iresiphi ebiza amajikijolo (nje ungadibanisi ama-mulberries amhlophe ngezithelo ezingavuthiwe, ezimhlophe zesihlahla samabelebhisi avamile).

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Ingabe i-Chia iyinzalo enhle?

Ngisho noma ubeka izinkulungwane zakho zakudala ze-Chia, kungase kube nesisusa esihle sokugcina imbewu ye-chia nxazonke. Ephezulu e-fibre, imbewu edlawayo iyinhlangano ecebile ye-alpha-linolenic acid (uhlobo lwe-omega-3 fatty acid eboniswa ukulwa nokuvuvukala ). Ngaphezu kwalokho, ucwaningo lokuqala luveza ukuthi imbewu ye-chia ingasiza ukugcina i-cholesterol yakho isheke bese wehlisa izici zokufaka ingozi yesifo senhliziyo.

Abagqugquzeli abaningi bathi ukufaka imbewu ye-chia ekudleni kwakho kungathuthukisa impilo yakho ngokukhulisa amandla, ukuqinisa imizwa, ukulawula ushukela wegazi nokulondoloza impilo ye-bone. Noma kunjalo, kunobunye ubufakazi bokusekela noma yikuphi kwalezi zimangalo zezempilo.

Nakuba imbewu ye-chia iphinde isetshenziswe njenge-natural weight loss aid, ubufakazi be-chia's-loss-promotion promotion effects buthaka. Eqinisweni, ucwaningo olukhona lubonisa ukuthi i-chia ingaba nomthelela emzimbeni wesimiso nhlobo.

Okuhlobene: Yini Okufanele Ngiyazi NgeChia?

Izindlela zokuzama ukuzama ukufaka i-chia zihlanganisa iresiphi lekusasa le-pudding yasekuseni kanye nale recipe yokupheka yenkukhu ye-chicken nugget.

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I-Flaxseed For Cholesterol Ephansi

Ukudla i-flaxseed kungasiza ukunquma i-cholesterol yakho, ngokusho kokubuyekezwa kocwaningo. Ukufakela izifundo ezingama-28 (ngenani labangaphezu kuka-1 500 ababambiqhaza), abacwaningi bathola ukuthi ukusetshenziswa kwe-flaxseed kwahlanganiswa nokuncipha okukhulu kwe-cholesterol kanye ne-LDL cholesterol. Ama-HDL (okuthiwa "okuhle") amazinga we-cholesterol, noma kunjalo, awazange aguquke kakhulu. Ngaphezu kwalokho, imiphumela yokuncipha kwe-cholesterol ye-flaxseed yabonakala kakhulu kwabesifazane (ikakhulukazi abesifazane base-postmenopausal) kanye nabantu abanezinga eliphezulu le-cholesterol.

Ecebile ngamafaysi nama-fatty acids enempilo e-omega-3, i-flaxseed iboniswe ukusiza abantu abanesifo sikashukela , izimpawu ze-menopausal , nomfutho wegazi ophezulu ezifundweni zangaphambilini.

Okuhlobene: 3 Izinzuzo zezempilo ze-Flaxseeds

Zama ukugawula i-flaxseed (ku-grinder yekhofi, isibonelo) ngaphambi kokuyengeza ku okusanhlamvu, ama-smoothies, nokunye ukudla.

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Ama-Oats Angayinquma I-Cholesterol

Into etholakala kuma-oats ingasiza ukugcina i-cholesterol yakho isheke, isifundo sikhombisa. Ucwaningo lubandakanya abahlanganyeli abangama-367 abane-cholesterol ephezulu, bonke abadla ama-servings amabili okusanhlamvu ane-wheat fiber noma i-oat beta-glucan nsuku zonke amaviki amane. Ukubheka idatha kubantu abangu-345 abaqedile ukucwaninga, abacwaningi banqume ukuthi i-cholestolol ye-LDL yayiphansi kakhulu kulabo abelwe i-oat beta-glucan cereal.

I-Beta-glucan itholakala namakhowe amaningi okwelapha, njenge-shiitake ne-maitake. Ucwaningo lwe-tube-test lubonisa ukuthi i-beta-glucan ingashukumisa isimiso somzimba sokuzivikela komzimba ngakho-ke silwe nomdlavuza. Kodwa-ke, okuncane kuyaziwa ngekhono lika-beta-glucan lokunciphisa ingozi yomdlavuza kubantu.

Ezinye izinto ezingokwemvelo (kubandakanya i- psyllium ne-glucomannan) zingasiza ekunciphiseni amazinga e-cholesterol, ngokusho kocwaningo olwedlule.

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I-Carob yezinga eliphezulu le-Cholesterol

Mhlawumbe eyaziwa ngokuthi i-sweetener noma i-chocolate substitut, i-carob nayo ikhona njengendlela yokwelapha yemvelo ye- cholesterol ephakeme (ehlobene nokuthuthukiswa kwesifo senhliziyo). Uma isetshenziselwa ukunciphisa amazinga e-cholesterol, i-carob isetshenziswa kakhulu kwifomu ye-pulp (ngokuvamile njengesithako emiphakathini yamandla kanye nezinye "ukudla okusebenzayo").

Izifundo ezimbalwa ezincane (kufaka phakathi umbiko wezi-2010 ezivela ku- Plant Foods for Human Nutrition ) zisikisela ukuthi kufaka phakathi i-carob fiber fibre ekudleni kwakho kungasiza ukwehlisa i-LDL (okuthiwa "i-cholesterol" embi) namazinga ephelele we-cholesterol. Kodwa-ke, ucwaningo olwengeziwe luzodingeka luqhutshwe ngaphambi kokuba i-carob inganconywa njengokwelashwa kwe-cholesterol ephezulu.

Ezinye izindlela ezihlwabusayo zokusebenzisa i-carob zihlanganisa le-carob chia pudding. Ukwandisa ukudla kwakho kwe-fiber (into ebizwa ukuthi iyabangela imiphumela ye-carob's-downing effect), qinisekisa ukufaka ukudla okuphezulu-fiber njengamahlamvu, amantongomane, imbewu, izithelo nemifino ekudleni kwakho kwansuku zonke.

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Ukusika i-Cholesterol ngePomegranate

Eminyakeni yamuva, ijusi legromegranate liye laqashelwa ngezinzuzo zalo ezinamandla-ezenza impilo. Kodwa-ke, kunobunye ubufakazi bokuthi ikhasi lezithelo zegromegranate lingenza ngcono impilo yenhliziyo. Egcwele ama-antioxidants kanye nama-anti-inflammatory compounds, ikhasi likagromegranate lingasiza inhliziyo yakho ngokuyingxenye ngokugcina i-cholesterol isheke.

Olunye lwezocwaningo olusanda kutholakala ngekhalometi kanye nokulawula kwe-cholesterol kuhlanganisa isifundo esisekelwe esilwaneni esishicilelwe ku- Evidence-Based Complementary and Alternative Medicine ngonyaka ka-2014. Ukubandakanya iqembu lezilwane ezibekwe ekudleni okunamafutha aphezulu, isifundo sathola ukuthi izilwane zathola ukwehla okuphawulekayo kwe-cholesterol ephelele ngemva kokuphathwa nge-pearlgranate peel extract.

Okuhlobene: Izinzuzo zezeMpilo zePomegranate Peel Extract

Zama ukudla imbewu yegromegranate njenge-snack noma ukuwafafaza nge-yogurt. Zama futhi le recipe isaladi ye-beet isaladi noma le recipe yesipinarate isaladi.

Ezinye izitshalo ezisizayo ezingasiza ekwakhiweni kwe-cholesterol zihlanganisa amakhemikhali avela kusuka ku-goji amajikijolo, i-acai, i- currant emnyama , ne- chokeberry . Emaningi amajikijolo namagilebhisi, isigaba samakhemikhali okuthiwa i-anthocyanins singasiza futhi ukuthuthukisa amazinga akho e-cholesterol.

_Umthombo:

_{Sadeghipour A, Eidi M, Ilchizadeh Kavgani A, Ghahramani R, Shahabzadeh S, Anissian A. Lipid Umphumela wokunciphisa i-Punica granatum L. Peel ekudleni okuphezulu kwe-lipid. I-Evid Based Based Complement Alternat Med. 2014; 2014: 432650. i-doi: 10.1155 / 2014/432650. Epub 2014 Sep 10.}

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I-cocoa ngenhliziyo

Emcwaningweni odlule, ukukhishwa kwe-cocoa kuye kwatholakala ukuqinisa ukuvikela ngesifo senhliziyo, gcina i-cholesterol, futhi uguqule umonakalo wendiza yegazi kubantu abanesifo sikashukela, ngenxa yokuqukethwe kwe-flavonoid. Ucwaningo oluthile lubonisa ukuthi ushokoledi odlayo unganciphisa i-cholesterol, kodwa ucwaningo olwengeziwe luyadingeka ngaphambi kokuba isiphetho singathathwa.

Okuningi: Izinzuzo zeCocoa

Ukugaya i-cocoa yakho kungakhuthaza nokukhula kwama-bacterium ama-probiotic , amabhaktheriya azuzisayo aboniswa ukuvuselela amasosha omzimba wakho nokuthuthukisa impilo yegul. Esifundweni esivela ku- American Journal of Clinical Nutrition , abacwaningi bathola ukuthi amanye ama-antioxidants e-cocoa angase abe njengama-prebiotics (izinto ezingezona ukudla okusebenza njengomthombo wamandla we-probiotics nokusiza okuthiwa "amabhaktheriya anobungane" ukuze aphumelele).

Ukuze kuhlolwe, izifundo ezingu-22 ezinempilo ziphuza noma i-cooa e-antioxidant-ocebile noma e-antioxidant ephuza nsuku zonke amaviki amane. Imiphumela yokufundwa ibonise ukuthi ukusetshenziswa kwansuku zonke kwesiphuzo esiphundu se-antioxidant kwandisa kakhulu inani labahlanganyeli lababhaktheriya be-probiotic. Isiphuzo esiphundu se-antioxidant sabonakala futhi sinciphisa amazinga weprotheyini esebenzayo e-C, uphawu lokuvuvukala.

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Ukusika i-Cholesterol ne-Kefir

Njenge-yogurt, i-kefir yisidlo esivame ukwenziwa ngobisi oluvuthayo. Ecebile kuma- probiotics , kuthiwa i-kefir ikhulisa impilo ngokuthuthukisa i-immunity, ivuselele uhlelo lokugaya, futhi ivikele ngezinkinga eziningi zempilo ezivamile. Isibonelo, abagqugquzeli abaningi bakhombisa ukuthi i-kefir ingakwazi ukuvikela impilo yenhliziyo ngokugcina i-cholesterol yakho isheke.

Okuhlobene: 4 Izinzuzo ze-Kefir

Nakuba kunobuncane obufakazela ukuthi i-kefir inganciphisa amazinga wakho we-cholesterol, ucwaningo lokuqala lubonisa ukuthi i-sofir e-milk-based e-sofir inganikeza izinzuzo zokulwa ne-cholesterol. Uma ufuna indlela yonke yemvelo yokunciphisa i-cholesterol yakho, zama ukusika itiye elihlaza, udla amanani alinganisako we-soy, bese usebenzisa isinamoni ukuze ujabulele ukudla kwakho. Ngaphezu kwalokho, ezinye izifundo zibonisa ukuthi ama-oats, i-flaxseed, kanye ne-tea ye-hibiscus njalo kungasiza ekuvimbeleni i-cholesterol ephezulu.

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Ingabe I-Acai Iyakwazi Ukukhipha Cholesterol Yakho?

Uma kuziwa ekubukeni i-cholesterol yakho kanye nesifo senhliziyo, ukudla okunempilo kuyadingeka. Eqinisweni, isifundo esivela eMelika Journal of Clinical Nutrition sathola ukuthi amadoda namadodakazi asephakathi aphakathi kokudla okunempilo (okubandakanya izithelo nemifino, okusanhlamvu okuphelele, ubisi olunamafutha aphansi, izinhlanzi ezinomsoco, nokudla okunomkhawulo noshukela usawoti) cishe izinyanga ezintathu zathola ukwehla okukhulu kwamazinga e-cholesterol.

Ukuze uthole usizo olungaphezulu ekunciphiseni amazinga akho e-cholesterol, ikhambi lemvelo elibizwa ngokuthi i-acai lingase lizuze. Nakuba ucwaningo lwe-acai lungase lube nemiphumela engalinganiselwe, ezinye izifundo zokuqala ziphakamisa ukuthi ibhisikidi e-antioxidant ecebile ingasiza ukunciphisa amazinga akho e-cholesterol ye-LDL.

Iklasi lama-antioxidant compounds atholakala kuma-acai, i- anthocyanins kucatshangwa ukuthi iyanciphisa ukucindezeleka kwegazi futhi ilwa ne-atherosclerosis ngaphezu kokuvimbela i-cholesterol. Ungaphinda ulayishe ama-anthocyanins ngokugcwalisa ama-cherry we-tart, ama -berberries, ama-blueberries namagilebhisi.

Nansi iresiphi yezitishi ezintathu ze-acai kanye nesitsha sasekuseni se-acai.

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Ama-Sterols ezitshalo zenhliziyo enempilo

Kutholakale ngokwemvelo kokudla okuningana, izitshalo ze-sterol ziyimakhemikhali efana nesakhiwo futhi zisebenza nge-cholesterol. Ngokusho kocwaningo olwedlule, ukudla okudliwayo okucebile kwezitshalo ze-sterols kungasiza ukunciphisa ukumuncwa komzimba wakho we-cholesterol futhi-ekunciphiseni-kunciphise ingozi yesifo senhliziyo (isibalo esisodwa sezizathu zokufa ezweni).

Ucwaningo oluvela ekuNetheni, eMetabolism, nase-Cardiovascular Illness lwahlolisisa abantu abangu-108 abane-syndrome ye-metabolic, abadla isiphuzo esiphucukisiwe se-yogurt noma isiphuzo se-yogurt esingenasipili kabili ngosuku ngezinyanga ezimbili. Ngokuphela kokucwaninga, amalungu esigaba sitshalo-sterol abonisa ukwehla okukhulu kakhulu kwe-cholesterol kanye ne-LDL ("okubi") i-cholesterol (kuqhathaniswa nabahlanganyeli eqenjini lokulawula). Ngokusho kwabalobi abacwaningi, lezi zithole zikhomba ukuthi ama-phytosterol angasiza ekunciphiseni ingozi yesifo senhliziyo phakathi kwabantu abane-syndrome ye-metabolic.

Ukufaka ama-sterol esitshalo ekudleni kwakho, khuthaza ukudla kwakho okufana nama-alimondi, ama-peanut, amafutha yemifino (kufaka phakathi amafutha omnqumo namafutha we-sesame), i-wheat bran, ne-wheat germ. Ngaphezu kwalokho, ukudla okunamandla okuqinile (njengamajusi e-cereal ne-orange) kusetshenziselwa ama-stter sterols.

Nakuba izithako zokudla eziqukethe izitshalo ze-sterols zivame ukwenziwa njengokwelashwa kwemvelo ye-cholesterol ephakeme, izibalo ezimbalwa ziye zahlola imiphumela yokulwa ne-cholesterol yokuthatha isitshalo se-sterols kwifomu lokufakazela.

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Ama-apples for Prevention Attack Attack?

Abantu abangaba ngu-735,000 baseMelika banesifo senhliziyo minyaka yonke, ngokusho kweCenters for Disease Control and Prevention. Esinye isici esiyinhloko esengozini yokuhlaselwa kwenhliziyo yisischemia, isimo esimakwe ngokuvinjelwa kwamathambo wakho we-coronary futhi wehla ukugeleza kwegazi enhliziyweni yakho. Nakuba inqubo yokuphila enempilo (kubandakanya ukulandela ukudla okulinganiselayo, ukuzivocavoca njalo, ukugwema ukubhema nokulawula ukucindezeleka ) kubalulekile ekunciphiseni ukuhlaselwa kwenhliziyo, kunobunye ubufakazi bokuthi izindlela zokwelapha zemvelo ezifana ne-apple pectin zingasiza ekulwa nesischemia kanye .

I-fibre e-soluble ngokwemvelo ikhona ema-apula, i-apple pectin ihlolwe ngezifundo ezimbalwa zesayensi. Noma kunjalo, olunye ucwaningo lokuqala (kufaka phakathi isifundo esekelwe ngesilwane eshicilelwe ku- Nutrition Research and Practice ngo-2014) sikisela ukuthi i-apple pectin ingasiza ekulwa ne-ischemia. Ekuvivinyweni kwamagundane, abalobi bezocwaningo bathola ukuthi i-apple pectin yasiza ukuvikela amangqamuzana omzimba we-muscle kusukela ekulimaleni okuhlobene nokuvinjelwa kwemibhobho.

Okuhlobene: Izinzuzo ze-Apple Pectin

Kukhona nobufakazi bokuthi i-apple pectin ingathuthukisa impilo ye-heart nokusiza ekuvinjweni kwesifo senhliziyo ngokunciphisa amazinga e-cholesterol. Kodwa-ke, ucwaningo olwengeziwe luyadingeka ngaphambi kokuba i-apple ipectin inganconywa ukuze ivikeleke kunoma yiluphi uhlobo lwenkinga yenhliziyo.

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Ingabe ama-Walnuts angakhuphula impilo yakho yezinhliziyo?

Ecebile kuma-antioxidants, ama-anti-inflammatory compounds, amaminerali, nama-fatty acids afana ne-linoleic acid ne-linolenic acid (uhlobo lwe-omega-3 fatty acid), ama-walnuts ase-English avame ukuba njengendlela engokwemvelo yokuthuthukisa impilo yenhliziyo nokulwa nenhliziyo izifo.

Kukhona okwamanje ukuntuleka kwezifundo zesayensi ukuhlola imiphumela yama-walnuts enempilo yenhliziyo. Kodwa-ke, ocwaningweni luka-2011 olwanyatheliswa kuyi- Journal of Medicinal Food , abacwaningi babe nabantu abangu-36 bangeze ama-ounces angu-1.06 ama-black walnuts noma ama-walnuts angamaNgisi ekudleni kwabo izinsuku ezingu-30. Imiphumela yabonisa ukuthi ukusetshenziswa kwe-walnuts yesiNgisi kwaholela ekuthuthukiseni okukhulu ezinyathelweni eziningana zempilo yenhliziyo (uma kuqhathaniswa nokusetshenziswa kwama-walnuts omnyama).

Ukuze uvikele impilo yakho yenhliziyo futhi unciphise ingozi yesifo senhliziyo, kubalulekile ukugcina i-cholesterol yakho nokucindezelwa kwegazi kuhlolwa, ukuphatha ukucindezeleka nesisindo sakho, ukulandela ukudla okunempilo nokuzivocavoca njalo.

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I-Cranberry Yenhliziyo Enempilo?

Ucwaningo lubonisa ukuthi ama-cranberries angakhuphula impilo yenhliziyo. Ekuhlolweni kwe-tube-test, ososayensi baqhathanisa imiphumela ye-cardioprotective ye-cranberry ijusi kulawo apula, i-cocoa, iwayini elibomvu, netiyi elihlaza. Ukutholakala kwabo kwembula ukuthi i-cranberry juice iqukethe ama-compounds awaziwayo ukuvimbela ukuvinjelwa kwemithambo yegazi futhi, evikela, ngokumelene nomfutho wegazi ophezulu.

Ucwaningo olwengeziwe luyadingeka ukuze uqonde ukuthi ama-cranberries angakhuphula impilo yezinhliziyo kubantu. Ucwaningo lwangaphambili lubonise ukuthi ibhisikidi e-antioxidant-ecebile ingasiza ekuvimbeleni ukutheleleka kwamagciwane we-urinary nokunciphisa ingozi yesifo sezinsini.

Ezinye izinto eziningi zemvelo ziyaziwa ukuvikela impilo yenhliziyo. I-flaxseed ingasiza ukugcina i-cholesterol isheke, isibonelo, ngenkathi i-vitamin D ingasiza ukuvimbela ukuvuvukala (isici esiyinhloko engozini yesifo senhliziyo).

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Amathiphu

Uma ucabangela noma yikuphi ukuzama noma yiluphi uhlobo lwezokwelapha okunye, kubalulekile ukuthi ukhulume nodokotela wakho ngaphambi kokwenza noma yikuphi ushintsho emgomweni wakho. Ukwelapha nokugwema ukunakekelwa okuvamile kungaba nemiphumela emibi kakhulu.

_Imithombo:

_{I-Caton P, i-Pothecary MR, i-Lees DM, i-Khan NQ, i-Wood EG, i-Shoji T, i-Kanda T, i-Rull G, i-Corder R.Ukusebenza komsebenzi wokuphela kwe-vascular by the procyanidin-rich rich foods and drinks. J Agricultural Food Chem. 2010 Apr 14; 58 (7): 4008-13. doi: 10.1021 / jf9031876.}

_{Fitschen PJ, uRolfhus KR, Winfrey MR, Allen BK, Manzy M, Maher MA. Imiphumela ye-cardiovascular of the use of black and English walnuts. J Med Ukudla. 2011 Sep; 14 (9): 890-8. doi: 10.1089 / jmf.2010.0169. Epub 2011 Apr 13.}

_{Kim, Y.-I., Hirai, S., Takahashi, H., Goto, T., Ohyane, C., Tsugane, T., Konishi, C., Fujii, T., Inai, S., Iijima, Y., Aoki, K., Shibata, D., Takahashi, N. no Kawada, T. (2011), 9-oxo-10 (E), 12 (E) -octadecadienoic acid etholakala ku-tomato yi-PPAR enamandla i-agonist ukunciphisa i-triglyceride ukuqoqwa kwama-hepatocytes e-mouse. I-Mol. I-Nutr. Ukudla Res, 55: 585-593. doi: 10.1002 / mnfr.201000264}

_{Hossain S, Hashimoto M, Choudhury EK, Alam N, Hussain S, Hasan M, Choudhury SK, Mahmud I. I-mushroom ye-diet (Pleurotus ostreatus) iphakamisa i-atherogenic lipid kuma-rats hypercholesterolaemic. I-Clin Exp Pharmacol Physiol. 2003 Jul; 30 (7): 470-5.}

_{Lee YJ1, Choi DH, Kim EJ, Kim HY, Kwon TO, Kang DG, Lee HS. I-hypotensive, i-hypolipidemic, kanye nemiphumela yokuvivinya ngamathambo kaMorus alba L. emakhompheni adla ukudla okungaqondakali kwe-atherogenic. Am J Chin Med. 2011; 39 (1): 39-52.}

_{Lim SH, Kim MY, Lee J. Apple i-pectin, i-fibre yokudla, ivuselela ukulimala kwe-myocardial ngokuvimbela i-apoptosis kumodeli we-ratchem of ischemia / ukuphinda kufakwe kabusha. I-Nutr Res Pract. 2014 Aug; 8 (4): 391-7. doi: 10.4162 / nrp.2014.8.4.391. Epub 2014 Meyi 15.}

_{I-Pan A, i-Yu D, i-Demark-Wahnefried W, i-Franco OH, i-Lin X. Ukuhlaziywa kwe-Meta-imiphumela yemiphumela yokungenelela nge-lipids ye-flaxseed. I-Am J Clin Nutr. 2009 Aug; 90 (2): 288-97. doi: 10.3945 / ajcn.2009.27469. Epub 2009 Jun 10.}

_{Reidlinger DP, Darzi J, Hall WL, Seed PT, Chowienczyk PJ, Sanders TA; Abaphenyi be-Study Study (CRESSIDA). Impumelelo kangakanani imikhombandlela yokudla yamanje yokuvimbela isifo senhliziyo emadodeni nabesifazane abadala abaneminyaka enempilo nabadala? Isivivinyo esilawulwa ngokungahleliwe. I-Am J Clin Nutr. 2015 Meyi; 101 (5): 922-30. doi: 10.3945 / ajcn.114.097352. Epub 2015 Mar 18.}

_{I-Ruiz-Roso B, i-Quintela JC, i-Fuente E, i-Jaya, i-Pérez-Olleros L. I-fiber e-insuluble ye-carb ecebile e-polyphenols ihlehlisa inani le-cholesterol ye-LDL ezinkingeni ze-hypercholesterolemic. Plant Foods Hum Nutr. 2010 Mar; 65 (1): 50-6. i-doi: 10.1007 / s11130-009-0153-9.}

_{Sialvera TE, Pounis GD, Koutelidakis AE, DJ Richter, Yfanti G, Kapsokefalou M, Goumas G, Chiotinis N, Diamantopoulos E, Zamaplastiki A. I-Phytosterols ukwengezela iyanciphisa amazinga e-plasma amancane namazinyo e-LDL ezigulini ze-syndrome ezixubile. I-Nutr Metab I-Cardiovasc Dis. 2012 Oct; 22 (10): 843-8. i-doi: 10.1016 / j.nomecd.2010.12.004. Epub 2011 Feb 12.}

_{Tzounis X, Rodriguez-Mateos A, Vulevic J, Gibson GR, Kwik-Uribe C, Spencer JP. Ukuhlolwa kwe-prebiotic ye-flavanols etholakale i-cocoa kubantu abanobuhle ngokusebenzisa isifundo sokungenelela esikhungweni sokungenelela, esilawulwayo, esiphambanisekile. I-Am J Clin Nutr. 2011 Jan; 93 (1): 62-72. i-doi: 10.3945 / ajcn.110.000075. Epub 2010 Nov 10.}

_{Wolever TM, Tosh SM, Gibbs AL, Brand-Miller J, Duncan AM, Hart V, Lamarche B, Thomson BA, Duss R, Wood PJ. Izakhiwo ze-physicochemical ye-oat β-glucan zithonya ikhono layo lokunciphisa i-serum LDL cholesterol kubantu: ukuhlolwa komtholampilo okungahleliwe. I-Am J Clin Nutr. 2010 Oct; 92 (4): 723-32. doi: 10.3945 / ajcn.2010.29174. Epub 2010 Jul 21.}

Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.