Sonke siyazi ukuthi ukugcina inhliziyo enempilo kubalulekile empilweni yonke. Ukufaka ukudla okunempilo kwenhliziyo ekudleni kwakho kuyisinyathelo esibalulekile esiholela empilweni engcono yenhliziyo nemithambo yegazi. Ngokukhetha izakhi ezifanele ukuze uphethise umzimba wakho, unganciphisa ingozi yesifo senhliziyo, uthuthukise amazinga omfutho wegazi, uthuthukise amazinga e-cholesterol, futhi uthuthukise impilo yakho yonke yenhliziyo. Ngokuhlanganisa ukudla okunempilo kwenhliziyo ekudleni kwakho, wondla umzimba wakho ngenkathi unciphisa ngenkuthalo ingozi yesifo senhliziyo futhi ukhuthaza impilo yenhliziyo nemithambo yegazi. Khumbula, izinguquko ezincane zingaba nomthelela omkhulu empilweni yakho yonke yenhliziyo.
Inhliziyo iyisitho esibaluleke kakhulu esisebenza ngokungakhathali ukumpompa igazi nokuletha umoya-mpilo kanye nezakhamzimba kuzo zonke izingxenye zomzimba wethu. Ishaya izikhathi ezingaba ngu-100,000 ngosuku, iqinisekisa ukuthi umoya-mpilo nezakhamzimba zifinyelela ezithweni zethu, imisipha kanye nezicubu. Ngaphandle kwenhliziyo enempilo, imizimba yethu iyantenga, okuholela ezinhlobonhlobo zezinkinga zempilo. Ukudla komuntu kunomthelela oqondile empilweni yenhliziyo, ngakho ukufaka ukudla okunempilo enhliziyweni ekudleni kwakho kuyisihluthulelo sokukuhlinzeka ngemisoco eyidingayo.
Ukudla okuhle, okunempilo kwenhliziyo kugxile ekudleni ukudla okuphelele kanye nokudla okugayiwe kancane. Lokhu kuhlanganisa izithelo, imifino, okusanhlamvu okuphelele, amaprotheni amancane, amantongomane, imbewu kanye nemifino. Kucebile ngezakhi ezifana namavithamini, amaminerali, ama-antioxidants, i-fibre namafutha anempilo, lezi zidlo zinikeza izakhi ezibalulekile ezinempilo yenhliziyo, amavithamini namaminerali. Kubalulekile futhi ukuthi unciphise ukudla kwakho amafutha agcwele kanye nama-trans, i-cholesterol, i-sodium kanye noshukela owengeziwe, njengoba lokhu kungase kwandise ingozi yesifo senhliziyo.
1. Amajikijolo
Amajikijolo, kuhlanganise nama-blueberries, ama-strawberries, nama-raspberries, acebile kuma-antioxidants nama-phytochemicals. Lezi zinhlanganisela zidlala indima ebalulekile ekwehliseni ukuvuvukala kanye nengcindezi ye-oxidative, okuyizimbangela eziyinhloko zesifo senhliziyo.
Ucwaningo oluhlobene lubonise ukuthi ukudla okuphezulu kwamajikijolo kunganciphisa amazinga amabi e-cholesterol ye-LDL, umfutho wegazi, isisindo nokuvuvukala.
Ukwengeza, amajikijolo aqukethe imisoco eminingi ebalulekile, okuhlanganisa i-fiber namavithamini, ngakho engeza ingcosana ku-oatmeal yakho yasekuseni, iyogathi, noma i-smoothie ukuze uthole umthamo owanelisayo, ovikela inhliziyo.
2. Imifino enamahlamvu aluhlaza
Uma kuziwa ekudleni okunempilo, asikwazi ukukushalazela ukubaluleka kwemifino eluhlaza. Imifino eluhlaza enamahlamvu amnyama njengesipinashi, i-kale, ne-Swiss chard inothe ngamavithamini A, C, no-K, kanye namaminerali abalulekile njenge-calcium ne-potassium, okuye kwaboniswa ukuthi yehlisa umfutho wegazi futhi ithuthukise ukusebenza kwemithambo yegazi. Ucwaningo olushicilelwe kuyi-African Cardiovascular Journal luthi ukudla kwemifino enamahlamvu aluhlaza "kuhlotshaniswa nengozi ephansi yesifo senhliziyo futhi kungase kube isu eliyisisekelo elithembisayo lokuvimbela izifo zenhliziyo nemithambo yegazi. Ukwengeza, isithelo Okuqukethwe okuphezulu kwe-potassium ezithelweni nasemifino kusiza ukugcina igazi linempilo. amazinga okucindezela, okuqhubeka nokunciphisa ingozi yesifo senhliziyo Ukudla izithelo nemifino emibalabala nsuku zonke kuyisinyathelo esihle kakhulu sokondla inhliziyo yakho.
3. Izinhlanzi ezinamafutha
I-Salmon, i-mackerel, i-sardine ne-salmon yimithombo emihle kakhulu ye-omega-3 fatty acids, isakhi esibalulekile sokudla okunempilo kwenhliziyo. I-Omega-3s isiza ukunciphisa ukuvuvukala, amazinga e-triglyceride aphansi, futhi ivimbele ukushaya kwenhliziyo okungajwayelekile. Ngaphezu kokuqukatha ama-omega-3 fatty acids, i-salmon iwumthombo omkhulu wamaprotheni, ecebile nge-selenium futhi ecebile ngamavithamini B abalulekile, kuhlanganise novithamini B12 ne-niacin. Hlela ukudla ukudla okubili kwezinhlanzi ezinamafutha ngeviki njengengxenye yokudla okunomsoco.
4. Okusanhlamvu okuphelele
Okusanhlamvu okuphelele, okufana ne-oats, i-quinoa, irayisi elinsundu nesinkwa sikakolweni, kufanele futhi kufakwe ekudleni okunempilo. Zicebile ku-fiber kanye nezakhi ezibalulekile ezisiza ukwehlisa amazinga e-cholesterol, ziqinise ushukela egazini, futhi zigcine inhliziyo yakho iphilile. Ucwaningo lubonisa ukuthi ukudla okusanhlamvu njalo kunganciphisa ingozi yesifo senhliziyo ngama-20%.
Izinhlamvu eziphelele zigxile kakhulu kumsoco kanye ne-fiber kunezinhlamvu ezicolisisiwe njengesinkwa esimhlophe noma irayisi elimhlophe. Okusanhlamvu okugcwele i-fiber kusiza ukulawula amazinga e-cholesterol egazini, kuvimbele ukuqunjelwa, nokugcina isisindo esinempilo—zonke izici ezinomthelela empilweni enempilo yenhliziyo.
5. Amantongomane kanye nembewu
Amantongomane nembewu kuwukudla okunempilo kwenhliziyo okunezinzuzo ezihlukahlukene. Bacebile ngamafutha anempilo, i-fiber, amaminerali kanye nama-antioxidants, okusiza ukunciphisa ukuvuvukala kanye namazinga e-cholesterol ephansi. Ukusetshenziswa njalo kwamantongomane, njengama-alimondi, ama-walnuts nama-pistachios, kunganciphisa ingozi yesifo senhliziyo. Nokho, njengoba enama-kilojoule amaningi, kubalulekile ukuwadla ngokulinganisela.
6. Ubhontshisi
Imifino efana nobhontshisi obanzi, uphizi kanye nodali, ingumthombo omuhle kakhulu wamaprotheni, i-fiber kanye namaminerali abalulekile. Anamafutha amancane, awanayo i-cholesterol, futhi akhuthaze ngenkuthalo impilo yenhliziyo ngokunciphisa amazinga omfutho wegazi, athuthukise ukulawula ushukela egazini, futhi anciphise ingozi yesifo senhliziyo. Ukwengeza, i-tofu ne-tempeh, etholakala kubhontshisi wesoya, inothile ngamaprotheni futhi ingathatha indawo yamaprotheni ezilwane kalula ekudleni okunempilo.
7. Ukwatapheya
Ukotapheya unamafutha amaningi e-monounsaturated. Lawa mafutha anempilo asiza ukwehlisa amazinga e-cholesterol embi futhi akhuphule amazinga e-cholesterol enhle, esiza ukuthuthukisa impilo yenhliziyo. Ukwatapheya futhi ungumthombo omuhle kakhulu wezinye izakhamzimba ezibalulekile ezifana ne-potassium, uvithamini E no-vitamin K, okubenza babe ukukhetha okuhle ekudleni okunempilo. Ucwaningo lwezilwane luye lwathola ukuthi ukwesekwa kukakotapheya kunganciphisa amazinga e-triglyceride kanye ne-cholesterol futhi kusize ukunciphisa ukuvuvukala. Sabalalisa izingcezu zikakotapheya ku-toast noma engeza ukwatapheya esaladini lakho ukuze uthole umfutho okhuthaza inhliziyo.
8.Utamatisi
Utamatisi ucebile nge-lycopene, i-antioxidant enamandla eyaziwa ngezici zayo zokuvikela inhliziyo. Ucwaningo lubonisa ukuthi ukusebenzisa i-lycopene kunganciphisa ingozi yesifo senhliziyo, umfutho wegazi ophakeme kanye nesifo sohlangothi. Ungadla utamatisi uluhlaza kumasaladi, njengesisekelo samasoso noma amasobho, noma uze uwase kuhhavini ukuze uthole ukunambitheka okufudumele, okucebile.
9.Ushokoledi omnyama
Yebo, ufunda lokho kahle! Ushokoledi omnyama unokuqukethwe kwe-cocoa okungenani okungama-70% futhi ucebile ngama-flavonoid nama-antioxidants. Lezi zinhlanganisela zisiza ukunciphisa ukuvuvukala, ukuthuthukisa ukugeleza kwegazi, nokunciphisa amazinga omfutho wegazi. Khumbula, ukulinganisela kuyisihluthulelo, ngakho-ke ziphathe ngezikwele ezimbalwa zikashokoledi omnyama ukuze uthole uphudingi omnandi, onempilo.
10. Itiye elihlaza
Okokugcina, itiye eliluhlaza linezinzuzo zezempilo ezihlukahlukene futhi liyisengezo esihle kakhulu kunoma yikuphi ukudla okunempilo kwenhliziyo. Ngaphezu kwenani elilinganiselwe le-caffeine, itiye elihlaza liqukethe ama-catechin, i-antioxidant engase isize ukunciphisa ingozi yesifo senhliziyo ngokuthuthukisa impilo yenhliziyo kanye nephrofayili ye-lipid yegazi.
1. Amazinga e-cholesterol aphansi
Ukudla okunempilo kungasiza ukulawula amazinga e-cholesterol. Ngokudla ukudla okunomsoco njengezithelo, imifino, nokusanhlamvu, singanciphisa ingozi ye-cholesterol ephezulu, imbangela ehamba phambili yesifo senhliziyo. Lezi zinketho zokudla zinikeza i-fiber encibilikayo, isakhi esinamandla esiza ukususa i-cholesterol eyeqile emzimbeni. Ukwengeza, esikhundleni samafutha angenampilo ngokuvamile atholakala ekudleni okucutshunguliwe namafutha anempilo atholakala kukwatapheya, amantongomane, namafutha omnqumo kungasiza ngokuqhubekayo ukugcina amazinga aphezulu e-cholesterol.
2. Lawula umfutho wegazi
Umfutho wegazi ophakeme ubeka ingcindezi ohlelweni lwethu lwenhliziyo futhi wandise ingozi yesifo senhliziyo. Ngenhlanhla, ukudla ukudla okunempilo kwenhliziyo kunezinzuzo eziningi zokulawula amazinga omfutho wegazi. Ukudla okunothe nge-potassium njengobhanana, ubhatata, nokwatapheya kusiza ukwehlisa izinga le-sodium emzimbeni, ngaleyo ndlela kuvimbele umfutho wegazi ophezulu. Ukwengeza, ukwengeza amaprotheni anomzimba njengezinhlanzi, izinkukhu, nemifino kungasekela umfutho wegazi onempilo ngenxa yokuqukethwe kwawo kwamafutha agcwele aphansi.
3. Qinisa amasosha omzimba
Ukudla okulinganiselayo, okunempilo kwenhliziyo kudlala indima ebalulekile ekwakheni ukuqina kwamasosha ethu omzimba. Ukudla okunothe nge-Antioxidant, njengamajikijolo, isipinashi, ne-kale, kunikeza amavithamini namaminerali abalulekile aqinisa izindlela zethu zokuzivikela futhi athuthukise amandla emizimba yethu okulwa nokutheleleka, izifo, nokuvuvukala. Ngokudla lokhu kudla njalo, singaqinisa amasosha omzimba wethu futhi sithuthukise impilo yethu yonke.
1. Amafutha e-Trans
Amafutha e-Trans angamafutha okwenziwa atholakala ekudleni okuningi okugayiwe nokuthosiwe. Lawa mafutha andisa amazinga e-LDL (low-density lipoprotein) cholesterol (ebizwa nangokuthi i-cholesterol "embi") egazini lethu. Amafutha e-Trans angehlisa amazinga e-HDL (high-density lipoprotein) cholesterol, eyaziwa ngokuthi i-cholesterol “enhle”. Lokhu kungalingani kwandisa ingozi yesifo senhliziyo, isifo senhliziyo, kanye nesifo sohlangothi. Ukuze uvikele impilo yenhliziyo yakho, susa noma unciphise kakhulu ukudla okudlayo okugayiwe njengamakhukhi, amakhekhe, imajarini nokudla okuthosiwe.
2. Ukudla okune-sodium ephezulu
Ukudla okune-sodium ephezulu kungakhuphula umfutho wegazi futhi kubeke ukucindezeleka okungadingekile enhliziyweni. Ukusebenzisa i-sodium eningi kungabangela ukugcinwa kwamanzi, okuholela ekwandeni kwevolumu yegazi, okungaholela ekwenyukeni komfutho wegazi. Ukudla okugayiwe nokupakishiwe okufana nesobho ethinini, ukudla okusheshayo, inyama yedeli, noshizi obugayiwe kuvame ukuqukatha amanani aphezulu e-sodium. Qiniseka ukuthi ufunda amalebula okudla, khetha okunye okune-sodium ephansi, futhi ukhethe izithako ezintsha ukuze ugcine ukudla okunempilo kwenhliziyo.
3. Amafutha agcwele
Amafutha asuthisiwe, avame ukutholakala emikhiqizweni yezilwane njengenyama enamafutha, inyama yenkukhu yesikhumba, imikhiqizo yobisi enamafutha agcwele nebhotela, angakhuphula amazinga e-cholesterol e-LDL. Nakuba umzimba udinga amanani amancane agcwele amafutha, ukudla kakhulu kungaholela ekwandeni kwe-cholesterol emithanjeni yegazi futhi kwandise ingozi yesifo senhliziyo. Ukuze uvikele inhliziyo yakho, khetha inyama engenamafutha, imikhiqizo yobisi enamafutha amancane, futhi ukhethe amafutha anempilo njengamafutha omnqumo ngokulinganisela.
4. Ushukela kanye nama-sweeteners okwenziwa
Ukudla ushukela omningi kungaholela ekukhuluphaleni, isifo sikashukela nesifo senhliziyo. Ushukela owengeziwe ufihlwa ekudleni okuningi okugayiwe, njengeziphuzo ezinoshukela, okusanhlamvu, ukudla okulula, nama-dessert. Ama-sweeteners okwenziwa, kuyilapho equkethe ama-calories ambalwa, nawo angabeka izingozi zempilo. Ukudla kakhulu ama-sweeteners okwenziwa kungaholela ekwehleni kwesisindo, isifo sikashukela, kanye nengozi eyengeziwe yesifo senhliziyo. Ukuze uvikele impilo yenhliziyo yakho, nciphisa ukudla okudlayo kashukela, khetha izithelo eziphelele esikhundleni sokudla okulula okunoshukela, bese ukhetha okokushukela okungokwemvelo njengoju noma i-stevia ngokusesilinganisweni.
5. Inyama egayiwe
Inyama egayiwe njengesoseji, ama-hot dogs, ubhekeni kanye ne-deli meat igcwele i-sodium, amafutha agcwele kanye nama-preservatives. Ukudla njalo inyama egayiwe kungandisa ingozi yokuba nesifo senhliziyo, umfutho wegazi ophakeme, ngisho nezinhlobo ezithile zomdlavuza. Khetha ukusikeka okuthambile kwenyama entsha, inkukhu, nenhlanzi ukuze uthole ezinye izindlela ezinempilo zamaphrotheni. Uma ungakwazi ukumelana nenyama egayiwe, khetha izinketho ezine-sodium ephansi noma uzame ukuyikhawulela ezikhathini ezikhethekile.
6. Ukudla okuthosiwe nokudla okusheshayo
Ukudla okuthosiwe nokudla okusheshayo ngokuvamile kuqukethe amanani aphezulu amafutha angenampilo, i-sodium, nama-calories, okwenza usongo oluphindwe kathathu empilweni yakho yenhliziyo. Inqubo yokuthosa ayigcini nje ngokukhuphula amafutha agcwele kanye namafutha e-trans, kodwa futhi yehlisa inani lokudla okunomsoco. Ukudla njalo ukudla okuthosiwe noma okusheshayo kungaholela engozini enkulu yokukhuluphala ngokweqile, i-cholesterol ephezulu, umfutho wegazi ophakeme nesifo senhliziyo. Esikhundleni salokho, sebenzisa izindlela zokupheka ezinempilo ukupheka ekhaya, njengokushisa, ukubhokisa, noma ukubhaka.
7. Ukuphuza ngokweqile
Nakuba ukuphuza okusesilinganisweni kuyilungele inhliziyo yakho, ukuphuza ngokweqile kungaholela ezinkingeni ezihlukahlukene zempilo, kuhlanganise nesifo senhliziyo. Ukuphuza ngokweqile kungakhuphula umfutho wegazi, kubangele ukukhuluphala, futhi kwandise ingozi yokumelwa yinhliziyo, unhlangothi, nokushaya kwenhliziyo okungajwayelekile. Ukuze uvikele inhliziyo yakho, ukuphuza utshwala kufanele kukhawulelwe emazingeni alinganiselwe - isiphuzo esisodwa ngosuku kwabesifazane kanye neziphuzo ezimbili ngosuku kwabesilisa.
● I-Turmeric ingesinye isinongo esinamandla esiqukethe isakhi esisebenzayo esibizwa ngokuthi i-curcumin, esinamandla okuqeda ukuvuvukala kanye ne-antioxidant. Ukusetshenziswa njalo kwe-turmeric kuye kwaxhunyaniswa nokunciphisa ingozi yesifo senhliziyo kanye nokusebenza okuthuthukisiwe kwemithambo yegazi. Ukwengeza lezi zithako ezimnandi ekuphekeni kwakho akugcini nje ngokungeza umsoco kodwa futhi kusiza ukugcina inhliziyo yakho iphilile.
● I-Magnesium iyiminerali eyinhloko ehilelekile emisebenzini eminingi yamakhemikhali ezinto eziphilayo emzimbeni, kuhlanganise naleyo ehlobene nokusebenza kwenhliziyo. Ucwaningo lukhombisa ukuthi ukwengezwa kwe-magnesium kungasiza ukwehlisa umfutho wegazi, kwehlise ukuqina kwemithambo futhi kuthuthukise impilo yonke yenhliziyo. Ukufaka ukudla okunothe nge-magnesium ekudleni kwakho noma ukucabangela isithasiselo se-magnesium kungaqinisekisa ukuthi inhliziyo yakho ithola ukwesekwa ekudingayo. Izithako ze-Magnesium ziza ngezindlela eziningi, futhi ungakhetha uhlobo olukufanelayo ngokuya ngezidingo zakho.
●I-Magnesium Taurate iyisengezo umsebenzi wayo oyinhloko uwukuthuthukisa impilo yenhliziyo namandla omzimba. Ngaphezu kwalokho, i-taurine ithuthukisa i-fat metabolism, yehlisa i-cholesterol yegazi kanye namazinga e-triglyceride, futhi ikhuphule amazinga "e-cholesterol enhle" (HDL).
● Uvithamini D, owaziwa nangokuthi “uvithamini wokukhanya kwelanga,” ubalulekile ekugcineni amathambo eqinile futhi usekela isimiso somzimba sokuzivikela ezifweni. Nokho, ucwaningo olusafufusa luphinde luhlobanise ukuntula uvithamini D engozini eyanda yesifo senhliziyo. Ukwengezwa kwe-Vitamin D3 kubaluleke kakhulu kubantu abanomkhawulo welanga olinganiselwe ngoba kusiza ukulawula umfutho wegazi, ukunciphisa ukuvuvukala, nokuthuthukisa ukusebenza kwenhliziyo nemithambo yegazi.
Umbuzo: Kuyini ukudla okunempilo kwenhliziyo?
IMP: Ukudla okunempilo kubhekisela ohlelweni lokudla oluqukethe ukudla okunenzuzo empilweni yenhliziyo. Ngokuvamile kuhlanganisa izithelo ezihlukahlukene, imifino, okusanhlamvu okuphelele, amaprotheni amancane, namafutha anempilo kuyilapho kunciphisa ukusetshenziswa kokudla okugayiwe, amafutha agcwele, noshukela owengeziwe.
Umbuzo: Kungani kubalulekile ukudla okunempilo kwenhliziyo?
IMP: Ukudla okunempilo kwenhliziyo kubalulekile ngoba kungasiza ekunciphiseni ingozi yokuba nesifo senhliziyo, ukwehlisa umfutho wegazi, ukulawula amazinga e-cholesterol, nokugcina isisindo esinempilo. Ngokulandela iphethini yokudla okunempilo, abantu bangathuthukisa impilo yonke yenhliziyo futhi bavikele izinkinga ezihlobene nenhliziyo.
Umshwana wokuzihlangula: Lesi sihloko esolwazi oluvamile kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha. Olunye ulwazi lokuthunyelwe kwebhulogi luvela ku-inthanethi futhi alusebenzi. Le webhusayithi inomthwalo wemfanelo kuphela wokuhlunga, ukufometha kanye nokuhlela ama-athikili. Injongo yokudlulisa ulwazi olwengeziwe ayisho ukuthi uyavumelana nemibono yayo noma uqinisekise ubuqiniso bokuqukethwe kwayo. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma wenze izinguquko ohlelweni lwakho lokunakekelwa kwezempilo.
Isikhathi sokuthumela: Oct-17-2023
