Zamkatimu
Malamulo a zakudya zomwe zingathandize kulimbikitsa thanzi la mtima ndi mitsempha ya magazi
Matenda a mtima ndi omwe amayambitsa imfa m'mayiko ambiri padziko lapansi, kuphatikizapo Russia. Tsiku lililonse tonse timasankha kuchita zabwino kapena zoipa pamoyo wathu. Tsiku lililonse tingathe kumuthandiza popereka zokonda kuyenda pang'ono pa basi, chipatso chakupsa pamwamba pa keke. Pansipa pali mndandanda wa zakudya zathanzi zomwe zimathandizira kugwira ntchito kwa mtima.
Mavitamini kulimbikitsa mtima
Chimodzi mwazinthu zofunika kwambiri muzakudya zapamwamba ndi ma antioxidants. Mavitamini A, C, D, E ali ndi antioxidant katundu, komanso mchere wosiyanasiyana ndi phytonutrients monga carotenoids ndi polyphenols zomwe zimapezeka mumasamba ndi zipatso.
TOP 10 zakudya zabwino kwambiri zamtima
Ndiye ndi chiyani, zakudya zothandiza kwambiri zolimbitsa mtima ndi mitsempha yamagazi?
- blueberries
Ma Blueberries ali ndi ma antioxidants amphamvu otchedwa polyphenols. Amateteza mitsempha yamagazi kuti isawonongeke chifukwa cha kutupa. Anthocyanins amathandiza kupewa kuthamanga kwa magazi.
- Mafuta a azitona
Mafuta a monounsaturated, omwe ali ndi mafuta ambiri a masamba, kuphatikizapo mafuta a azitona owonjezera (namwali woposa), kuteteza mtima ndi dongosolo la mtima
- mtedza
Maamondi, mtedza, ndi makadamia ali ndi mavitamini, mchere, zomanga thupi, ndi mafuta abwino. Mafutawa amakweza cholesterol yabwino, ndipo cholesterol "yoyipa" imatengedwa kuchokera m'mitsempha kupita ku chiwindi, komwe imawonongeka. Mtedza ulinso ndi vitamini E, yomwe imateteza maselo amitsempha omwe amawonongeka ndi ma free radicals.
- Nsomba zonenepa zopezeka m'madzi ozizira
Zakudya zothandiza pamtima ndi mitsempha yamagazi: nsomba, mackerel, anchovies, herring, trout, sardines zili ndi omega-3 fatty acids. Amateteza mtima, amachepetsa cholesterol ndi kuthamanga kwa magazi, amachepetsa kutupa, komanso amachepetsa mapangidwe a plaque m'mitsempha.
- masamba obiriwira obiriwira
Kale, sipinachi, ndi masamba ena akuda ali ndi carotenoids, folic acid, magnesium, potaziyamu, ndi calcium. Electrolytes amachepetsa kuthamanga kwa magazi, carotenoids ndi zakudya zina zimateteza makoma a mitsempha yamagazi kuti asawonongeke ndi okosijeni, ndipo folate imathandizira kuchepetsa milingo ya homocysteine , yomwe ingawononge dongosolo lamtima.
- Chokoleti cha mdima
Epicatechin mu cocoa imawonjezera kuchuluka kwa nitric oxide, chinthu chofunikira kwambiri pa thanzi la mitsempha yamagazi, ndikuwongolera kuthamanga kwa magazi. Sankhani chokoleti chakuda chokha chokhala ndi cocoa osachepera 70%.
- Peyala
Mapeyala, omwe ali ndi mafuta ambiri opatsa thanzi komanso vitamini E, amapitilirabe pamndandanda wazakudya zopatsa thanzi. Onjezerani ku saladi kuti muwonjezere kuyamwa kwa carotenoids (monga sipinachi, tomato, kaloti, tsabola), zomwe zimatetezanso mtima.
- Chia ndi mbewu za fulakesi
Ali ndi omega-3 fatty acids, alpha-linolenic acid, minerals, soluble and insoluble fiber.
- Adyo
Popewa kutsekeka kwa mitsempha yamagazi, adyo amachepetsa kukula kwa atherosulinosis ndikuchepetsa kuthamanga kwa magazi. Ndipo ma antioxidants ambiri achilengedwe amathandizira kuteteza mtima ndi mitsempha yamagazi.
- tomato
Tomato ali ndi carotenoids ndi antioxidant lycopene yamphamvu. Amachepetsa kuthamanga kwa magazi ndi kuchuluka kwa cholesterol yoyipa, motero amateteza mtima ndi mitsempha yamagazi.
POPANDA pazakudya zovulaza kwambiri pamtima
Kuti mukhale ndi thanzi labwino komanso thanzi labwino, ndikofunikira kuyesa kudya zakudya zochokera ku mbewu zokhala ndi ma antioxidants. Panthawi imodzimodziyo, m'pofunika kuchepetsa kudya "zopanda kanthu" zomwe zimayambitsa matenda. Zachidziwikire, nthawi zina mutha kudzikongoletsa nokha, mumangofunika kudziwa nthawi yoti muyime. Mumadziwa kale zakudya zomwe zili zabwino kwa mtima, koma zakudya zomwe zimayambitsa kutupa m'thupi.
- Wonjezera shuga
Shuga wowonjezera (mwachitsanzo, muzakudya zopangidwa ndi mafakitale) amalimbikitsa kutulutsidwa kwa ma cytokines otupa.
- Zakudya zoyera
Ufa woyengedwa woyera, mpunga woyera ndi zakudya zophikidwa zimakhala ndi zotsatira zoipa mofulumira pa shuga wa magazi ndipo zimadziwika chifukwa cha kutupa kwawo. Yesetsani kusankha zakudya zopanda chakudya zopanda tirigu ndi zakudya zotengedwa (mkate, pasitala, etc.) - buckwheat, amaranth, mapira, teff, oats, chimanga, quinoa, spelled.
- Transgender
Amapezeka m’zakudya zofulumira komanso zokazinga ndi zowotcha monga makeke, makeke, madonati, zokhwasula-khwasula, zokhwasula-khwasula, tchipisi, ndi majarini. Kafukufuku wasonyeza kuti kudya mafuta a trans kumalumikizidwa ndi kuchuluka kwa zotupa zotupa m'magazi.
- Monosodium glutamate - owonjezera kununkhira
Monosodium glutamate imathandizira kukula kwa kutupa kwakukulu, kunenepa kwambiri komanso matenda amtundu wa XNUMX. Kuphatikiza apo, zimayambitsa kutupa kwa chiwindi komanso steatohepatitis yopanda mowa.
- Zowonjezera Zakudya Zakudya
Izi zimaphatikizapo zakudya zonse zomwe sizili zachilengedwe zomwe zimawonjezeredwa ku chakudya kuti ziwonjezere moyo wa alumali, kuchepetsa mtengo, ndikusintha kukoma kwachilengedwe. Mwachitsanzo, zosungira, zotsekemera zopangira, mitundu ndi zokometsera.
- Kumwa mowa kwambiri
Kumwa pang'ono - mpaka zakumwa zisanu ndi ziwiri pa sabata - zitha kupindulitsanso thupi, malinga ndi kafukufuku wambiri, koma kupitirira muyesowu kumakulitsa zikwangwani zotupa.
General malangizo kuwongolera magwiridwe antchito a mtima dongosolo
Kafukufuku wosiyanasiyana akuwonetsa kuti kuyenda kwa maola 1-2 pa sabata (ndiko kuti, mphindi 15-20 patsiku) kumachepetsa mwayi wa matenda amtima, sitiroko kapena matenda a shuga, komanso kumachepetsa chiopsezo cha kufa msanga.
Pali njira imodzi yokha yothetsera kutupa - kudya zakudya mu "mawonekedwe achilengedwe". Perekani m'malo mwa zakudya zopatsa thanzi (monga zipatso ndi ndiwo zamasamba). Chepetsani kudya kwamafuta ochuluka a omega-6 ndi zakudya zokonzedwa ndi iwo. Kumbukirani kuti mumafunika zakudya ndi mavitamini kuti mtima wanu ukhale wathanzi.