I-Quell Inflammation bese unciphisa i-cholesterol yakho nalezi zokudla
Lapho inhliziyo yakho ilimala - ngokubhema, isifo senhliziyo, ukucindezelwa kwegazi eliphezulu - umzimba wakho ungase uqalise impendulo yokuvuvukala. Lokhu kungase kuholele ekwakheni i-plaque emithanjeni yakho, okufaka isandla noma isifo senhliziyo esiphuthumayo. Ngenhlanhla, ungakwazi ukulwa nokuvuvukala ngokudla okunempilo, futhi usize ukwehlisa i-cholesterol yakho, ngokubeka imali ekudleni okungezansi.
Ubhontshisi
Amabhontshisi angeke abe kuphela anqabela ukuvuvukala, kodwa nawo angumthombo omuhle kakhulu wamaprotheni, ama-fibre, nama-vithamini B. Ubhontshisi yinto elula yokudla inyama ku-tacos, i-chili, isobho kanye nezitsha zokudla zase-Italian.
"Ngikhuthaza amaklayenti ukuthi afake ubhontshisi kanye nama-peas ekudleni kwawo, ikakhulukazi ubhontshisi obumnyama, onokuthola izinzuzo eziningi zezempilo," kusho uMalinda D. Cecil, MS, RD, uMqondisi kanye noMqondisi Wezinhlelo Zezidakamizwa e-University of Maryland Eastern Shore. "Ubhontshisi bugcwele amafibuloni anamafutha kanye nama-phytonutrients-akugcwalisa ngempela, angumthombo wamaprotheni aphansi kakhulu futhi ayikho i-cholesterol mahhala - ubhontshisi yizinto ezingcono kakhulu zokudla," uyanezela uCecil.
Zonke okusanhlamvu
Izinhlamvu zonke , ezifana nebhali, i-bulgur, i-oats, i-quinoa ne-rye, ziqukethe izingxenye zonke nezakhi zomzimba wazo wokuqala (uma kuqhathaniswa nezinhlamvu ezihlanjululweyo, ezinamagatsha namagciwane asusiwe).
"Zonke izithelo zizosiza ukuvikela umzimba wakho ngesistimu yokuzivikela eqinile ngokumelene nokulimaza ama-radicals," kusho uJessica Butcher, RD, odla ukudla e-Grand Haven, eMichigan.
"Njengoba izinkombandlela zokudla ze-2015 zabaseMelika ziphakamisa, ungathola lezi zakhiwo zamandla ezinomsoco ngokugcwalisa isigamu seplate yakho ngemikhiqizo, ingxenye eyodwa ngezinhlamvu ezigcwele, nekota yokugcina eneprotheyini ephilile."
I-Fish Fatty
Iziguli eziningi ezine-cholesterol ephakeme ziyazi ukuthi inhlanzi "ikuhle kuwe," kodwa uzibuze ukuthi kungani.
Izakhi zomzimba omega-3 eicosapentaenoic acid (EPA) kanye ne-docosahexaenoic acid (DHA) kufanele zibabonge ngenzuzo enkulu yenhlanzi yenhliziyo. Lezi zinhlama ezinamafutha ziyanciphisa ukuvuvukala.
"Ngincoma ukuthi kwenziwe i-EPA ne-DHA emithonjeni yamafutha e-Omega-3 njengenhlanzi yamanzi abandayo, i-salmon, i-mackerel noma i-sardine," kusho uBeth Ellen DiLuglio, MS, RD, umfundisi wezondlo eFlorida.
Amaqanda
Amaqanda angeke abe yikudla kokuqala ocabanga ngakho ngempilo yenhliziyo, kodwa empeleni kukhona isizathu sokuwudla, ikakhulukazi labo abaziqhenya ngamafutha omega-3. Ngokusho kukaDiLuglio, amaqanda aphelele ezinkukhu ezondla ama-omega-3-okunothile okuphakelayo azoletha ama-omega-3 e-yolk. "I-yolk nayo ikunika i-vitamin D, E, ne-B12." Noma kunjalo, kungcono ukunciphisa amaqanda komunye ngosuku, ngoba nawo ahambisa amafutha agcwele, umsoco ongavusa ingozi yesifo senhliziyo.
Izinongo
Izinongo ziwumthombo ovame ukunganaki umsoco wezakhi zomzimba eziphikisayo. Ukwengeza izinongo kuyindlela esheshayo, engekho-yokupheka yokuthuthukisa inzuzo yokudla okunomsoco wokudla.
"I-turmeric ne- ginger kukhona izinongo ezimbili ezilwa nokuvuvukala ezingasetshenziselwa izitsha eziningi, izambatho zesaladi nama-sauces," kusho uDiuguglio.
Ukudla Okuphezulu ku-Flavonoids (njenge-anthocyanins ne-quercetin)
I-Flavonoids yizinhlanganisela zemvelo ezitholakala ema-apula, izithelo ze-citrus, anyanisi, ama-soya kanye nemikhiqizo ye-soy (ie tofu, ubisi lwe-soy, i-damam), ikhofi kanye netiyi.
Lokhu kudla akukona nje ukuvimbela ukuvuvukala kodwa kungenzeka ukukhula kwe-tumor. Bangase basize ukuvikela ingculazi nokuthuthukisa ukukhiqizwa kwe-enzyme emzimbeni ngokusho kukaDiLuglio.
Ukudla Okuphezulu ePolandhen
I-Polyphenols yinkimbinkimbi (njenge-ellagic acid ne-resveratrol) etholakala ezithelo ze-citrus, ama-apula, okusanhlamvu okugcwele, itiye eluhlaza, amagilebhisi, iwayini, amajikijolo namanqamu. Angase angavimbele ukuvuvukala kuphela, kodwa avimbele umdlavuza wokwakha futhi asebenze njenge-antioxidants.
Imithombo:
Ingxoxo yomuntu siqu Melinda Cecil 4/30/11
Imibuzo yomuntu siqu Jessica Butcher 4/30/11
Ingxoxo yomuntu siqu Beth Ellen DiLuglio 4/30/11