Ngokusho kwedatha yakamuva yezesayensi, awekho imikhiqizo eminingi kakhulu ukuthi imvelo ngokwalo ihlose ukuqinisa uhlelo oluqinile lwe-cardiovascular system. Kodwa isenzo sabo sinjalo ezinhliziyweni zethu.
Amafutha aqoshiwe
Umnikazi werekhodi wokuqukethwe kwama-fatty acids ama-omega-3, kunciphisa ingozi yezinhliziyo zenhliziyo kanye nezifo ezithwala igazi ngesigamu, iyanciphisa i-cholesterol futhi ivimbela ama-blood clots. Amafutha aqoshiwe namanye amafutha yemifino ewusizo kubhekwa njengendlela engcono kakhulu yokwelashwa kwesifo senhliziyo. Okubalulekile: ithebula le-1-2. Amapuni amafutha anganezelwa emanzini angasinaphi, kanye nenhlama.
I-Broccoli
Ivikela i-myocardium emonakalweni, ishukumise ukwakha amaprotheni akhethekile. Okubalulekile: iklabishi efriziwe ingcono kakhulu, ngoba igcina i-vitamin C. ngaphezulu i-Broccoli ingcono ukuqhuma. Futhi, i-broccoli iyimifino ewusizo yenhliziyo.
I-garlic
Iqukethe izinto ezingaphezu kuka-70 ezisebenzayo, ezizuzisa enhliziyweni. I-best-studied i-allicin, okuyinto, esebenzisa njalo igalikhi, inganciphisa ukucindezelwa ngamaphuzu angu-15-30, i-American Journal of Clinical Nutrition.
Okubalulekile: ngaphambi kokuba ungeze i-clove echotshoziwe e-garlic ekudleni, masilale phansi isigamu sehora: yile ndlela aqoqa ngayo impahla yakhe yokuphila komzimba, ngokusho kwezindakamizwa zase-Argentina. I-garlic kanye anyanisi yizona zindlela ezinhle kakhulu zesifo senhliziyo.
Ama-apula
Ngokucwaninga kweminyaka engu-20 yabesifazane abangu-34 000, okwenziwa yiYunivesithi yase-Iowa, ama-apula ngumkhiqizo ophumelela kakhulu owenza ingozi yezinhlekelele zenhliziyo ngesikhathi sokuphuma kwamadoda. Okubalulekile: ungatholi ukuthwala ama-charlotte nama-pie nama-apula. Kungcono ukubeka ama-apula esaladini noma udle i-dessert.
Ishokoledi esinamahloni
Iqinisa umsebenzi we-cardiovascular system, ukunciphisa i-cholesterol nomfutho wegazi, ukuthuthukisa ukugeleza kwegazi ebuchosheni nokuvimbela ukuvinjelwa kwamagagasi okuguqula. Futhi sonke sibonga ama-flavonoids. Cabanga, ushokoledi uyasiza, lapho okuqukethwe kwe-cocoa kungaphansi kuka-70%. Okubalulekile: ngenxa yokweqile komkhiqizo ushukela namafutha, ulinganisise ingxenye yansuku zonke, ungadluli 30 g.
AmaGrenade
I-Polyphenols yalesi sithelo isinciphisa ngokuphumelelayo i-cholesterol nomfutho wegazi, ithuthukise ukujikeleza kwegazi futhi igweme ukufakwa kwe-cholesterol plaques ezindongeni zemithambo yegazi nenhliziyo, yizona zindlela ezinhle kakhulu zesifo senhliziyo. Okubalulekile: ukuqinisekisa ukuthi igromegranati iyabonakalisa ngokugcwele izindawo zayo zokuphulukisa, ungayisebenzisi ngokuhlanganiswa kwezithelo zezithelo, kodwa uqobo, kuze kube ngu-150 ml ngosuku, mhlawumbe ngesimo sejusi esishayiswa ngaphandle kokufaka ushukela.
Amafutha omnqumo
Amafutha e-Monounsaturated, okuyiwo ocebile ayenayo, anciphisa okuqukethwe "okubi" futhi akhulise izinga "cholesterol" elihle. Ama-olive namafutha anama-linseed yizona zindlela ezinhle kakhulu zesifo senhliziyo. Okubalulekile: kuthebula elingu-1. isipuni samafutha angu-120 kcal. Kuningi kakhulu ngokugcina ukuvumelana! Ngakho-ke, ukusetshenziswa okuphelele kwamafutha (ku isaladi zokugqoka, amasoso, nezinye izitsha) akufanele kudlule i-table 2. wezipuni ngosuku.
I-avocado
Ukusetshenziswa kwe-avocado yenhliziyo akukhawulelwe kuma-acids e-mono- ne-polyunsaturated. Izithelo zawo nazo zicebile nge-potassium, okufaka ekuvimbeleni ukuhlasela kwenhliziyo. I-avovocos ithuthukisa ukufaniswa kwe-carotenoids ethize eyanciphisa ingozi yesifo senhliziyo kanye nokwehliswa kwezicubu zomzimba (i-myocardium efaka phakathi), etholakala ekuboneni odokotela eNyuvesi yase-Ohio.
Okubalulekile: ukuze ungazitholi isisindo, sebenzisa i-avocad ezitsheni esikhundleni semikhiqizo efana noshizi kanye nemayonnaise.
Ubhontshisi kanye namaBhontshisi
Ukungabi namafutha agcwele, okuqukethwe okuphezulu kwamaprotheni, i-fibre, insimbi, i-potassium ne-folic acid yenza izithelo zibe ngumkhiqizo obalulekile wokudla komsebenzi wenhliziyo. Kulezi zindlela ezinhle kakhulu zesifo senhliziyo kunezinhlobo ezingu-8 zama-flavonoids, okuyizinto ezivimbela kakhulu ukuvimbela umfutho wegazi ophezulu. Okubalulekile: ukugwema ukucubungula isikhathi eside sokubilisa ubhontshisi, sebenzisa okusemathinini, okuyinto ngaphambi kokusebenzisa kungcono ukugeza ngamanzi abandayo. Ubhontshisi kanye nobhontshisi yikhambi elihle lesifo senhliziyo.
Ithanga
Umbala wayo ogqamile we-orange uwuphawu lokuqukethwe okuphezulu kwe-beta-carotene, i-vithamini C ne-potassium, elwa nokulwa ne-atherosclerosis kanye nokunciphisa umphumela kasawoti enhliziyweni nasemithanjeni yegazi, okubaluleke kakhulu uma kwenzeka ukwanda kwengcindezi yegazi. Okubalulekile: ithanga lingasetshenziswa ekubheni ngaphandle kokwehlisa izakhiwo zalo ezizuzisayo.
Izitshalo
Ukukhipha fiber okusheshayo, isibonelo ukolweni, kuyasiza ngoba kuphazamisa ukungenisa kwe-cholesterol emzimbeni ngokudla, okusanhlamvu kuyasiza enhliziyweni. Ngokusho kocwaningo olwenziwa yi-Ministry of Agriculture ye-America, ukudla izindebe eziyi-1.5 ngosuku, wehlisa izinga le-cholesterol 9%, futhi "okubi" - kuwo wonke ama-11%. Okubalulekile: ukuze ugcine ingcindezi evamile, kubalulekile ukuthi ufake okungenani okukodwa kokusanhlamvu ngosuku ngosuku lokudla. Uma uthenga irayisi kanye nezinye okusanhlamvu, ama-oat flakes, ama-popcorn, qinisekisa ukuthi zigcwele okusanhlamvu kanye nekhambi elihle lesifo senhliziyo.
Amakhowe
Iqukethe i-antioxidant negotiator, i-neutralizing radicals yamahhala, ehilelekile ekuthuthukiseni hhayi kuphela kwemizwa yempilo, kodwa nomdlavuza. Futhi ecebile nge-potassium: isibonelo, ku-100 g amakhowe amhlophe noma ama-biscuits aqukethe u-15-20% wendabuko yansuku zonke yamaminerali. Okubalulekile: Izakhiwo ze-cardioprotective zefungi zigcinwa kuzo zonke izinhlobo zokupheka.
Itiye elihlaza
Ukusetshenziswa kwetiye njalo kunohlu olude lwezinzuzo zezindlela ezinhle kakhulu zesifo senhliziyo - ekuvimbeleni ukwelashwa kwesifo sengculazi kanye nesifo samathambo, ukuvikelwa kwe-anticaria kanye nomphumela wokuvuselela ekuvimbeleni i-infarction ye-myocardial. Kubalulekile: ukuthola inzuzo enkulu itiye kuzovumela amasu okungewona yendabuko wezolimo. Isibonelo, itiye le-jasmine noma i-sench ungapheka ilayisi elimnandi. Ukubhoboza i-Earl Grey, ukuyihambisa ngenkukhu noma inkathi ngenyama eyosiwe ukuze unike isidlo ukunambitheka okumnandi.
Kuvunywa : ukusetshenziswa kwemikhiqizo engapheliyo equkethe izingxenye ze-genetically modified components, ama-hormone okukhula, ama-preservatives, enza ukuba kuthuthukiswe izifo zenhliziyo. Ngenxa yalokho, ekuvimbeleni nasekuthandeni kwabo, ukudla okunomsoco kudlala indima ebalulekile. Gwema ukucubungula okungaqondakali kokudla (ukunambisa, ukujula okukhulu).
Yenza ngokwakho, uma kungenzeka, emikhiqizweni ephilayo noma ephilayo ekhulile ngendlela yendabuko, ngaphandle kokusebenzisa umanyolo wokufakelwa kanye nezibulala-zinambuzane. Okokuqala, zama ukwethula ekudleni kwemikhiqizo yobisi ehlanzekile ngokwemvelo, okusanhlamvu, imifino nezithelo. Ngesikhathi bekhula futhi bekhiqiza ukuthi abakhiqizi bavame ukuhlukunyezwa yizithasiselo zamakhemikhali. Ukuguquka kokudla okunomsoco kuzothola wonke amavithamini, amaminerali adingekayo emisebenzini ebalulekile futhi avimbele ukwanda kwezinga le-cholesterol egazini.
Isibonelo, izithelo ezihlanzekile zemvelo nezitshalo zemifino zinempahla ephansi ye-cholesteric-ukwehla: banenani eliphansi lokushukela elicwengisisiwe, kodwa kuningi lwe-potassium, elivuselela umsebenzi we-muscle wenhliziyo. Izinga lama-antioxidants emikhiqizweni ephilayo liphakeme, ngakho-ke uma lisetshenziswe, ingozi yokuguga ngaphambi komzimba, kuhlanganise nenhliziyo nemithambo yegazi, iyancipha. Ukusetshenziswa kwalezi zitshalo nezithelo kuthuthukisa ukugaya futhi, ngenxa yalokho, ukumuncwa kwezakhi, okubangela ekuqedeni ubuthi.
Zonke lezi zixazululo ezinhle kakhulu zesifo senhliziyo zinomthelela omuhle emzimbeni wonke futhi ngokukhululeka kwemithambo yegazi ngokukhethekile. Kukhona ukudla okunomusa kubantwana, isibonelo, owokuqala kweYurophu eze kithi eminyakeni engaphezu kwengu-15 edlule. Phela, umkhuba wokudla kahle kufanele ugonywe kusukela esemncane. Ngeke nje kukhuthaze ukuthuthukiswa okuvamile nokukhula kwezingane, kodwa kuzophinde kuvumele
ukuvimbela izifo eziningi esikhathini esizayo.
Iseluleko sezilwane
Ukuze uhlale ungaphansi kokulawula ingcindezi kuphela, kodwa futhi nezinga le-cholesterol, lalela izincomo ezilandelayo ze-National Institute of Health USA: ukulinganisa uketshezi usawoti.
Uma u-75% usawoti esiwadla ngokudla okusetshenzisiwe, ama-25% asele aphuma emgodini wokusawoti ovela etafuleni lethu. Yeka umkhuba we-nosalivat ukudla ngenkathi udla, futhi ngesikhathi esifanayo kusuka emikhiqizweni enikezela ingozi: amantongomane anononi, izimpahla ezikhonjiwe, ama-broth okwenziwe ngomumo kanye nama-condiments. Engeza ukunambitheka kokudla kuzosiza izinongo zemvelo, amakhambi anamakha amafutha, i-lemon, iwayini.
Nciphisa ukudla okunamafutha ekudleni kwakho
Ubisi lonke, ukhilimu, ibhotela namafutha ushizi, ama-sausages kanye ne-offal, ukubhaka kanye nokudla okuthosiwe.
Ukupheka ukudla okukhanyayo
Ngaphandle kwemikhiqizo gazinga emafutheni aphezulu-khalori, kungcono ukubhaka, ubilise, isobho noma usebenzise i-grill. Ngaphambi kokupheka inyama, unqume ngokucophelela amafutha angaphezu kwalokho.
Yenza indawo enempilo
Kusuka izitsha zakho ozithandayo akudingeki ulahlekelwe, uma, isibonelo, uthatha amaqanda endaweni yeresiphi kuphela ngamaprotheni, namafutha ashizi - skim mozzarella.
Namathela kuDash-yokudla
I-DASH (Izindlela Zokudla Zokuyeka Ukucindezeleka) - uhlelo lokudla olwenciphisa ubungozi bokushiswa komfutho wegazi kanye nezifo zenhliziyo:
Imifino: 4-5 servings ngosuku;
Izithelo: 4-5 servings ngosuku;
Imikhiqizo yobisi omuncu: amasevisi angu-2-3 ngosuku;
Amafutha omifino: ama-2-3 ama-servings ngosuku;
Izitshalo nezitshalo: 1 ukukhonza ngosuku;
Amantongomane nembewu: 4-5 servings ngesonto;
Inyama, izinkukhu, inhlanzi, izidlo zasolwandle: 2 amasevisi ngesonto.