Zakudya 10 Zabwino Kwambiri Zoletsa Sitiroko

Kodi mukuda nkhawa kuti mwina mungakhale ndi Cerebral Vascular Ngozi (sitiroko) ndipo mukufuna kuti izi zisachitike? Zakudya zanu zitha kukuthandizani mbali iyi.

Zotsatira za ntchito yochitidwa ndi akatswiri amakono pa ma dietetics zimathandizira izi za Hippocrates: "lolani chakudya chikhale mankhwala anu." Ndikofunikira kudziwa momwe mungapezere zakudya zopatsa thanzi komanso zopatsa thanzi pamtima.

Zomwe muyenera kudya polimbana ndi sitiroko

Sitiroko ndi nkhawa yomwe ikukula padziko lonse lapansi masiku ano. Nazi zakudya zina zomwe amakhulupirira kuti zimapewetsa kupwetekedwa mtima ndikusintha thanzi la mtima.

Adyo

Kugwiritsa ntchito adyo nthawi zonse kumakuthandizani kuti muchepetse chiopsezo cha Cerebral Vascular Accident (CVA), popeza adyo ndi zonunkhira zomwe zimakhala ndi mankhwala a sulfa. Amachepetsa mapangidwe amitsempha yamagazi m'mitsempha ndikulimbikitsa njira zachilengedwe zotsutsana ndi magazi.

Pafupifupi 80% ya zikwapu zimayambitsidwa ndi magazi otseka magazi kupita mbali ina ya ubongo.

Kuti mupindule ndi maubwino ake onse, kumwa kwake kuderali ndikulimbikitsidwa. Garlic ili ndi maubwino ena angapo othandiza popewera khansa. Komanso, kuti mupewe kununkha pakamwa, kutafuna parsley kapena timbewu tonunkhira, chifukwa ndi olemera ndi mankhwala otchedwa chlorophyll, omwe amadziwika kuti amachepetsa zovuta izi!

Werengani: Zakudya 10 Zomwe Zimawonjezera Kuopsa kwa Khansa

Walnut

Kafukufuku waku Australia yemwe adachitika mu 2004 adawonetsa kuti kudya ma 30g a walnuts patsiku kumachepetsa milingo yoyipa ya cholesterol (LDL) ndi 10% patatha miyezi isanu ndi umodzi! Tikadziwa kuti kuchuluka kwa cholesterol yoyipa ndikomwe kumayambitsa sitiroko, timazindikira kuti mtedza umagwira ntchito yothana ndi sitiroko.

Mtedzawo ungathandizenso kuchuluka pakati pa kuchuluka kwa cholesterol yabwino ndi cholesterol yonse. Mafuta a Polyunsaturated acids, mavitamini E, ulusi, magnesium, phytosterols ndi phenolic mankhwala (gallic acid, etc.) ndiwo magwero ake.

Mawang'anga

Kugwiritsa ntchito malalanje pafupipafupi kumathandiza kuchepetsa kuthamanga kwa magazi, cholesterol komanso mtima. Zowonadi, malalanje amakhala ndi michere yothandiza kukhala ndi thanzi lamtima wabwino.

Fiber pectin wosungunuka amachita ngati siponji yayikulu yomwe imamwa cholesterol, monga gulu la mankhwala otchedwa "bile acid sequestrants." Ndipo potaziyamu m'malalanje amathandiza kuchepetsa mchere, kuwongolera kuthamanga kwa magazi.

Kafukufuku watsopano akuwonetsa china chodabwitsa kwambiri: Citrus pectin imathandizira kusokoneza puloteni yotchedwa galectin-3. Zotsatirazi zimabweretsa kupunduka kwa mtima, zomwe nthawi zambiri zimakhala zovuta kuchiza ndi mankhwala. Pectin imapezeka m'matumbo a chipatso.

Kuwerenga: maubwino a uchi

Nsomba

Salmon ndi nsomba zina zonenepa, monga sardine ndi mackerel, ndizomwe zimapatsa thanzi thanzi. Zowonadi, zili ndi mafuta ochulukirapo kuphatikiza omega-3.

Kafukufuku akuwonetsa kuti izi zidulo zimachepetsa chiopsezo cha arrhythmia (kugunda kwamtima kosazolowereka) ndi atherosclerosis (kumanga chikwangwani m'mitsempha). Amachepetsanso triglycerides.

American Heart Association (AHA) imalimbikitsa kudya nsomba ndipo makamaka nsomba zamafuta osachepera kawiri pamlungu. Omega-3 fatty acids amapezekanso ngati zowonjezera zakudya.

Kale

Kumwa kwake kumateteza matenda a atherosclerosis. Amayi anu anali olondola atakufunsani kuti mudye mitengo yanu yolimba.

Kale ali ndi chilichonse chokhala chakudya chapamwamba kwambiri, akufotokoza a Joel Fuhrman, wolemba buku logulitsidwa kwambiri la Eat to Live, lomwe limagwiritsa ntchito zakudya ndi masewera olimbitsa thupi kuthandiza odwala kuchiza matenda awo amtima.

Kale imakhala ndi antioxidants omega-3 fatty acids, fiber, folate, potaziyamu, ndi vitamini E.

Kale mulinso chophatikiza chosazolowereka, glucoraphanin, chomwe chimayambitsa puloteni yapadera yoteteza yotchedwa Nrf2.

Pofuna kudya pang'ono, yesani Raw Royal Kale ya Brad-Kale yomwe yasowa madzi m'thupi komanso yodzaza ndi nthangala, mbewu za mpendadzuwa, mandimu ndi adyo.

Chokoleti cha mdima

Chokoleti chamdima chimakhala ndi ma antioxidants omwe amateteza thupi lanu ku zopitilira muyeso zaulere. Amachepetsanso chiopsezo cha matenda amtima. Malo ang'onoang'ono ndi okwanira kuti apindule ndi chokoleti chakuda.

Kuti mudye pang'ono, idyani malo ochepa! Chakudya chanu cham'mawa, chakudya ichi chimalimbikitsidwanso. Mtima wathanzi umatsimikizira thanzi labwino. Chokoleti yakuda ikhoza kukuthandizani ndi izi, ngakhale ili ndi caffeine.

oats

Oatmeal imakhala ndi zinthu zambiri zosungunuka, zomwe zimachepetsa cholesterol. M'magawo am'mimba, udindo wake ndikofunikira: umalepheretsa cholesterol kuchita komanso imalepheretsa kuvulaza thupi.

Chifukwa chake, kuthamanga kwa magazi kumasungidwa pamtunduwu, monga akufotokozera Lauren Graf, katswiri wazakudya zamagulu komanso wotsogolera nawo pulogalamu yathanzi la mtima ku Montefiore Medical Center ku New York.

Graf amalimbikitsa kupewa oats omwe ali ndi shuga. M'malo mwake, amalimbikitsa kuphika mwachangu ma oats. Mbeu zina zonse, monga mkate, pasitala, ndi mbewu ndizothandizanso pamtima.

Mabomba

Kudya makangaza kumathandiza kuchepetsa matenda a atherosclerosis. Kuchepetsa LDL ndikofunikira, koma kumalepheretsa makutidwe a mafuta m'thupi. LDL ikakhala ndi oxidized, imakhazikika m'makoma amitsempha, zomwe zimayambitsa kupangika kwa chipika.

Koma Michael Aviram, pulofesa wa sayansi ya zamoyo ku Technion-Israel Institute of Technology, adapeza kuti msuzi wamakangaza, wokhala ndi ma antioxidants apadera, samangolepheretsa kukula kwa chikwangwani, komanso amasintha zina mwa zomwe zimachitika odwala akamamwa. Ma ola 8 patsiku kwa chaka.

Zatheka bwanji?

M'maphunziro am'mbuyomu, Dr. Aviram adazindikira kuti makangaza amayambitsa enzyme yomwe imaphwanya cholesterol wokhala ndi oxidized. Inu amene mumakonda makangaza, koma osati ntchito yokonzedweratu, Pom Wonderful tsopano akukuchitirani ntchitoyi.

Nyemba

Nyemba ndi nyemba zazikulu zimakhala ndi maubwino angapo azaumoyo. Iwo ali olemera mu fiber, potaziyamu ndi folate. CHIKWANGWANI chimakuthandizani kumva bwino. Amachepetsa cholesterol.

Potaziyamu amalola minofu yamtima kugunda molimba komanso mosakhazikika. Tsamba limaphwanya amino acid, makamaka omwe amachulukitsa chiopsezo cha matenda amtima.

Onjezerani nyemba ku saladi kapena muzigwiritsa ntchito ngati mbale yodyera chakudya chamadzulo! Idyani kangapo pamlungu kuti mukhale ndi mtima wathanzi!

Mkaka wosenda

Mkaka ndi gwero lalikulu la calcium, lomwe ndilofunika kwambiri m'thupi. Kuphatikiza pakupanga mafupa olimba, imathandizanso kutsitsa kuthamanga kwa magazi.

Izi zimalola makoma amitsempha yanu kuti igwire bwino ntchito kuti mtima wanu usamagwire ntchito molimbika kufalitsa magazi kudzera mthupi lanu.

Imwani kapu imodzi patsiku ndikuwonjezeranso kashiamu ina kuti mukwaniritse gawo lanu la calcium tsiku lililonse!

Kutsiliza

Thanzi lathu limadalira zakudya zathu. Ndipo sitiroko ndiyosapeweka tikadziwa kuti ndizotheka kuipewa pakupanga chizolowezi chodya zakudya zina. Kuphatikiza apo, zakudya zathu zimagwirizananso kwambiri ndi malingaliro athu.

Anorexia ndi bulimia ndizovuta zomwe zimatsimikizira kuda nkhawa komanso kupsinjika kwamagulu athu amakono okhala ndi zizolowezi ndi zizolowezi zosayenera zosowa za anthu.

Kusintha kwa zakudya nthawi zambiri kumawerengedwa kuti ndi chintchito, chosowa, kuwononga nthawi, kukhumudwitsa…

Munthawi zosinthazi, thandizo lochokera kwa akatswiri (naturopaths, homeopaths, acupuncturists, etc.) lingakhale lothandiza pakusintha kwenikweni komanso kothandiza.