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Kulezi zinsuku, izifo zenhliziyo nemithambo yegazi ziba ukukhathazeka kwezempilo okwandayo ngenxa yezizathu ezahlukahlukene ezinjengemikhuba yokudla engenampilo, impilo enengcindezi, indlela yokuphila ngokuhlala phansi nokungavivinyi umzimba.
Uma umuntu eqala ukudla ukudla okunempilo okunothe izithelo, imifino nenhlanzi, kuzokwehlisa ingozi yokufa kwakhe ngenxa yesifo senhliziyo noma isifo sohlangothi cishe ngamaphesenti angama-35, njengoba kutholakala ocwaningweni. Futhi futhi ngeke ube namathuba amancane okuthuthukisa ukuhluleka kwenhliziyo okucinana ngamaphesenti angama-28.
Ucwaningo lukhombisile ukuthi kuze kube ngamaphesenti angama-70 izifo zenhliziyo ezingagwenywa ngomuthi ofanele. Izinkinga zenhliziyo nazo ziba zimbi kakhulu ngamazinga aphezulu e-cholesterol nomfutho wegazi futhi.
Ukuvivinya umzimba kuphela akwanele ukugcina inhliziyo iphilile. Izinguquko ezimbalwa empilweni yakho nokudla kwakho zizokwenza ubuqili. Ungajabulela ukudla okwehla esiphundu okuzohlukahluka kokuhlangenwe nakho kwakho kokupheka.
Nalu uhlu lokudla kwase-15 kwamaNdiya kweziguli zenhliziyo ezizovimbela umuntu ekuqhubekeni nezinkinga zenhliziyo.
1. Insalimoni
Izinhlanzi ezinamafutha ezinjenge-sardine, i-mackerel ne-salmon ukudla okuhle kakhulu okunempilo enhliziyweni. Kungenxa yamanani aphezulu e-omega-3 fatty acids anciphisa ubungozi bokushaywa yinhliziyo okungajwayelekile kanye nokwakhiwa kwe-plaque emithanjeni yegazi.
2. Oats
I-oats ine-fiber eningi encibilikayo, esiza ukwehlisa i-cholesterol. Isebenza njengesiponji emgudwini wokugaya ukudla futhi imunce i-cholesterol, ngakho-ke iyakhishwa emzimbeni futhi ingangeni egazini.
Izindlela eziyi-12 zokuthi ungadla kanjani ama-oats ukuze unciphise isisindo
3. Amajikijolo
Ngokusho kocwaningo, abantu abasebenzisa ama-blueberries ngesonto babenengozi ephansi ngamaphesenti angama-32 yokuhlaselwa yisifo senhliziyo. Kungenxa yokuthi ama-blueberries aqukethe ama-anthocyanins nama-antioxidants anganciphisa umfutho wegazi futhi avule imithambo yegazi.
4. Amashokholethi Amnyama
Amashokolethi amnyama ayaziwa ukuthi azuzisa inhliziyo yakho. Ukusetshenziswa kwansuku zonke koshokholethi kunganciphisa ukuhlaselwa yinhliziyo nokungabulali. Ushokoledi omnyama uqukethe ama-flavonoid angasiza ekwehliseni umfutho wegazi, ukujiya nokuvuvukala.
5. Izithelo Zikawolintshi
Abantu abadla amanani aphakeme ama-flavonoid, atholakala kumawolintshi nezithelo zamagilebhisi, banengozi engaphansi ngamaphesenti ayi-19 yokuhlaselwa unhlangothi. Izithelo zeCitrus zicebile ku-vitamin C oxhumene nengozi engezansi yesifo senhliziyo.
6. Nginguye
Imikhiqizo ye-Soy efana ne-tofu nobisi lwe-soy ingenye yezindlela ezinhle kakhulu zokwengeza amaprotheni ekudleni kwakho. Ziqukethe amazinga aphezulu amafutha polyunsaturated, fibre, amavithamini kanye namaminerali. I-Soy ibuye isize ekwehliseni umfutho wegazi kubantu abadla ukudla okunama-carbohydrate amaningi.
7. Amazambane
Amazambane alungele inhliziyo yakho, ngoba acebile nge-potassium, engasiza ukwehlisa umfutho wegazi. Zibuye zibe nefayibha ephezulu enganciphisa ubungozi bezinkinga zenhliziyo. Kepha, gwema ukudla amazambane athosiwe ajulile.
8. Utamatisi
Utamatisi ubuye ube ne-potassium eningi enempilo. Ziwumthombo omuhle we-antioxidant ebizwa nge-lycopene, engasiza ukuqeda i-cholesterol embi, igcina imithambo yegazi ivulekile futhi yehlise ingozi yokuhlaselwa yisifo senhliziyo. Futhi anama-calories amancane noshukela, okuwukudla okuphelele kwesiguli senhliziyo.
9. Amantongomane
Amantongomane afana nama-walnuts, ama-alimondi, ama-pistachio namantongomane konke kulungele inhliziyo yakho. Ziqukethe uvithamini E, osiza ekwehliseni i-cholesterol embi. Ngaphezu kwalokho, aphezulu ku-omega-3 fatty acids anciphisa ubungozi bezinkinga zenhliziyo.
Imifino eluhlaza eluhlaza
Imifino enamaqabunga aluhlaza njengesipinashi, amaqabunga e-radish, ulethisi, njll, iphilile futhi yaziwa ngokunciphisa ubungozi bezifo zenhliziyo. Imifino enamaqabunga iphansi ngokwedlulele emafutheni, ama-calories futhi inefayibha ephezulu yokudla okunenzuzo ekusebenzeni kahle kwenhliziyo.
11. Amafutha Omnqumo
Amafutha omnqumo angenye yamafutha anempilo kakhulu, empeleni elungele inhliziyo yakho. Ukusetshenziswa njalo kwamafutha omnqumo kusiza ukwehlisa i-cholesterol embi futhi kuqukethe amafutha e-monounsaturated alungele inhliziyo yakho.
Amafutha okupheka aphezulu angama-11 aphakeme kakhulu azokugcina uphilile
12. Iwayini Elibomvu
Iwayini elibomvu uma lidakwe ngokulinganisela lingayilungela kakhulu inhliziyo yakho. Iqukethe i-antioxidant enamandla ebizwa nge-resveratrol kanye ne-flavonoids ezuzisa inhliziyo yakho ngokwandisa i-cholesterol enhle, esiza ukuvimbela uqweqwe.
13. Ama-lentili
Ama-lentile angumthombo omuhle kakhulu wamaprotheni, angaqukethe amafutha angenampilo. Abantu abadla udali amahlandla amane ngesonto babenengozi engaphansi ngamaphesenti angama-22 yesifo senhliziyo uma kuqhathaniswa nalabo ababadla kancane.
14. Ama-apula
Ama-apula aqukethe i-quercetin, i-photochemical equkethe izakhiwo ezilwa nokuvuvukala ezisiza ekuvikeleni amahlule egazi. Ungadla ama-apula ngesidlo sasekuseni noma njengesidlwana.
15. Ipomegranati
Amapomegranati aqukethe ama-antioxidants amaningi, kufaka phakathi i-polyphenols ekhuthaza inhliziyo nama-anthocyanins angavimbela ukuqina kwemithambo. Ngakho-ke kuhle kakhulu ezigulini zenhliziyo futhi kufanele baqiniseke ukuthi bakudla lokhu nsuku zonke.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabantu obathandayo.
Ungayikhulula Kanjani Igesi Ngokushesha Ngalezi Zixazululo Zasekhaya Eziyi-13
