Ngati mukufuna kuti mtima wanu ukhale wolimba, chokoleti chakuda chidzakuchitirani zabwino. Chokoleti yakuda yokhala ndi cocoa 70 peresenti kapena kupitilira apo imakhala ndi flavonoids yambiri, yomwe imathandiza kupewa kupangika kwa plaque m'mitsempha. Imalimbitsanso chitetezo chamthupi komanso imakhala ndi ma enzymes odana ndi khansa.
Zakudya zina zomwe zili pamwamba pa mndandanda wa zakudya zopatsa thanzi ndi monga:
Mtedza. Ubwino wa thanzi la mtima wa mtedza watsimikiziridwa mu maphunziro angapo akuluakulu. Mtedza wochepa wotengedwa tsiku lililonse ukhoza kuchepetsa chiopsezo cha matenda a mtima.
Flaxseed imadziwika ndi kuchuluka kwa omega-3 fatty acids, yomwe imachepetsa chiopsezo cha kufa ndi matenda a mtima. Sankhani mbewu zofiirira kapena zagolide zachikasu ndi fungo lokoma. Amakhalanso gwero labwino la fiber ndi antioxidants.
Oatmeal. Itha kugwiritsidwa ntchito kupanga chimanga, buledi ndi mchere. Oatmeal ndi gwero labwino la ulusi wosungunuka, niacin, folic acid, ndi potaziyamu. Nyemba zakuda ndi nyemba za impso. Mbeu za nyembazi ndi gwero labwino la niacin, folic acid, magnesium, omega-3 fatty acids, calcium, ndi soluble fiber.
Walnuts ndi amondi. Ali ndi omega-3 fatty acids, vitamini E, magnesium, fiber ndi polyunsaturated mafuta.
Zipatso. Ma Blueberries, cranberries, raspberries, ndi sitiroberi ndi magwero abwino a beta-carotene ndi lutein, polyphenols, vitamini C, kupatsidwa folic acid, potaziyamu, ndi fiber.