Zida zothandiza pamtima

Chaka chilichonse chiŵerengero cha anthu omwe ali ndi vuto la mtima chikuwonjezeka. Pofuna kupewa matenda oterowo, ndibwino kuti mukhale ndi zakudya zathanzi zokhudzana ndi mtima.

Zofufuza za sayansi

Asayansi asonyeza kuti chakudya, chomwe chimaphatikizapo quercetin, kumathandiza kuchepetsa ngozi ya mavuto a mtima. Izi zikuphatikizapo anyezi, vinyo ndi maapulo. Komanso, omega-3 mafuta acids amathandiza kwambiri ntchito ya mtima, zomwe zimachepetsa chiwerengero cha mafuta m'thupi komanso kusintha minofu. Ambiri a iwo ali mu nsomba.

Ndi zakudya ziti zomwe zimapangitsa mtima ndi mitsempha?

Pofuna kuchepetsa chiopsezo cha matenda komanso kusintha mtima, zimalimbikitsa kuti muzidya zakudya zoterozo:

1. Zakudya zopatsa . Amakhala ndi potaziyamu ndi omega-3, komanso fiber, yomwe imathandiza kuchepetsa mafuta m'thupi komanso kusintha mitsempha ya mitsempha. Nkofunika kwambiri kusankha ma grits of coarse akupera.
2. Salimoni ndi salimoni . Zakudya izi ndi zabwino kwa mtima komanso zimathandiza kuchepetsa nkhawa, zokwanira kudya katatu pa sabata. Pogwiritsa ntchito nsomba nthawi zonse, magazi a coagulability amatha kusintha ndipo chiopsezo cha matenda a mtima chingachepe.
3. Zipatso za cititrus . Muzida zothandiza kwambiri pamtima muli azoric acid, zomwe zimalimbitsa makoma a mitsempha, zimachepetsa mlingo wa "cholesterol" komanso chiopsezo chotenga thrombosis. Pokhapokha nkofunikira kugawira mphesa zomwe glycosides, zomwe zimakhudza kwambiri ntchito ya mtima, komanso vitamini P, zomwe zimapangitsa kuti zotengerazo zikhale zotsika kwambiri.
4. Kuchotsa . Chipatso ichi sichikhazikika pamtima, chifukwa chimathandiza kuchepetsa cholesterol "choipa". Pali mitundu ina ya mavitamini mumalonda amenewa yomwe imalimbikitsa kutengeka kwa carotenoids, komwe kumakhudzanso ntchito ya mtima.
5. Makangaza . Pali zinthu mu chipatso ichi zomwe zimayambitsa kuyendayenda kwa magazi ndi kuyambitsa mapangidwe a magazi, komanso amachepetsanso kolesterolini m'magazi.
6. Mafuta a azitona . Zili m'gulu la zinthu zomwe zimapindulitsa pa ntchito ya mtima, popeza zili ndi mafuta ambirimbiri omwe amamenyana ndi mafuta a mitsempha. Mafutawa ali ndi mafuta omwe akhala akuchepa.
7. Mtedza . Asayansi ku Britain asonyeza kuti pistachios imakhudza kwambiri ntchito ya mtima, chifukwa zimakhala ndi mankhwala omwe amachititsa kuti thupi lizizizira kwambiri m'thupi. Mafuta ena amathandizanso, popeza ali ndi omega-3.
8. Zipatso . Zida zimenezi ndi zothandiza pa ntchito ya mtima, chifukwa zili ndi mankhwala odana ndi zotupa omwe amachepetsa kwambiri chiopsezo cha matenda a mtima. Mwachitsanzo, mu blueberries ndi mphesa, ndipo, motero, mu vinyo, pali antioxidant yomwe imatha kuyambitsa cholesterol kagayidwe kathupi mu thupi.

Malangizo othandiza

Ndikofunika kudziwa zomwe zili zabwino pamtima, komanso momwe mungagwiritsire ntchito zakudya izi. Kuti mupeze zotsatirazi, muyenera kutsatira malamulo ena:

1. Chotsani kwathunthu chakudya chanu ndi zakudya zoteteza.
2. Sankhani zowonongeka kwambiri komanso zokhazokha kuchokera kwa ogulitsa ogulitsa.
3. Kuphika zakudya zothandiza kuti mtima ukhale wochuluka, wophikidwa kapena wotsekedwa.
4. Pewani kumwa kapena kuchepetsa mchere ndi shuga.
5. Gwiritsani ntchito zakudya zoyenera komanso kuchita masewera olimbitsa thupi nthawi zonse.