Unyaka ngamunye inani labantu abanezinkinga zenhliziyo landa. Ukuze ugweme izifo ezinjalo, kunconywa ukufaka ekudleni kwakho okunempilo okunempilo ngenhliziyo.
Ukuhlolwa kwezesayensi
Ososayensi baye bafakazela ukuthi ukudla, okufaka phakathi i-quercetin, kusiza ukunciphisa ingozi yezinkinga ngesimiso senhliziyo. Lezi zihlanganisa anyanisi, iwayini nama-apula. Ngaphezu kwalokho, i-omega-3 fatty acids iyathinta umsebenzi wenhliziyo, ehlisa izinga le- cholesterol futhi ithuthukise isimo se-vascular. Iningi labo ekudleni.
Yikuphi ukudla okuhle enhliziyweni nasemifuleni yegazi?
Ukuze unciphise ingozi yokuthuthukisa izifo nokuthuthukisa umsebenzi wenhliziyo, kutuswa ukuthi ufake phakathi kokudla kwakho ukudla okunjalo:
- I-oat groats . Iqukethe i-potassium ne-omega-3, kanye ne-fibre, okusiza ukunciphisa i-cholesterol egazini futhi ithuthukise isimo semithwalo yegazi. Kubaluleke kakhulu ukukhetha ama-grits wokugaya ama-coarse.
- I-Salmon ne-saumon . Lokhu kudla kunempilo yenhliziyo kanye nokusiza ukugcizelela ukucindezela, okwanele ukudla ukudla okungu-3 kuphela ngesonto. Ngokusetshenziswa njalo kwe-saumon, i-blood coagulability ingathuthukiswa futhi ingozi yokuhlaselwa kwenhliziyo ingancishiswa.
- Izithelo zeCitrus . Kule mikhiqizo ewusizo kakhulu enenhliziyo iqukethe i-ascorbic acid, eqinisa izindonga zemithambo yegazi, inciphisa izinga "cholesterol" elibi kanye nengozi yokuthuthukisa i-thrombosis. Ngokwehlukana kuyadingeka ukuba unikeze i-grapefruit lapho i-glycosides, ephazamisa kahle umsebenzi wenhliziyo, kanye ne-vitamin P, okwandisa ukuqina kwezimpahla, ziqukethe.
- I-avocado . Lesi sithelo singenakulinganiswa nenhliziyo, njengoba kusiza ukunciphisa izinga "cholesterol" elibi. Kukhona ama-enzyme kulo mkhiqizo okhuthaza ukunyuswa okusheshayo kwe-carotenoids, okuthinta kakhulu umsebenzi wenhliziyo.
- Igromegranate . Kukhona izinto kulezi zithelo ezithuthukisa ukujikeleza kwegazi futhi zisebenzise ukubunjwa kwegazi, futhi zinciphisa izinga le-cholesterol egazini.
- Amafutha omnqumo . Kuyifakwe ngokufanele ohlwini lwemikhiqizo ewusizo emsebenzini wenhliziyo, njengoba iqukethe inani elikhulu lamafutha ase-monounsaturated, alwa ngokuphumelelayo ne-cholesterol plaques futhi ngaleyo ndlela aphikisele ukuvinjelwa kwemithambo yegazi. Lezi zakhiwo zinamafutha aphethwe ukwelashwa okuncane.
- Amantongomane . Ososayensi baseBrithani baye bafakazela ukuthi i-pistachios ithinta kakhulu umsebenzi we-cardiovascular system, ngoba iqukethe isici esithinta kahle umzimba we-cholesterol emzimbeni. Amanye amantongomane nawo ayasiza, ngoba aqukethe i-omega-3.
- Amajikijolo . Le mikhiqizo iyasiza emsebenzini wenhliziyo, ngoba iqukethe izinto eziphikisayo ezinciphisa kakhulu ingozi yesifo senhliziyo. Isibonelo, ngama-blueberries kanye namagilebhisi, futhi, ngenxa yalokho, ewayini, kukhona i-antioxidant enekhono lokugqugquzela i-cholesterol metabolism emzimbeni.
Amathiphu awusizo
Kubaluleke kakhulu ukwazi ukuthi yini enhle enhliziyweni, kodwa nokuthi ungayisebenzisa kanjani lokhu kokudla.
- Ukuqeda ngokuphelele ekudleni kwakho kokudla nama-preservatives.
- Khetha imikhiqizo engokwemvelo kunazo zonke kanye nabathengi abathembekile.
- Ukupheka ukudla okuwusizo ngenhliziyo kufanele kuqhutshwe, kuphekwe noma kucime.
- Yekela ekusetshenzisweni noma ubeke kancane kancane usawoti noshukela.
- Yamukela ukudla okunempilo nokuzivocavoca njalo.