Sonke siyazi ukuthi ukugcina inhliziyo enempilo kubalulekile empilweni iyonke. Ukufaka ukudla okunempilo yenhliziyo ekudleni kwakho kuyisinyathelo esibalulekile empilweni yenhliziyo nemithambo yegazi. Ngokukhetha izakhamzimba ezifanele zokunika amandla umzimba wakho, unganciphisa ingozi yakho yesifo senhliziyo, uthuthukise amazinga omfutho wegazi, uthuthukise amazinga e-cholesterol, futhi uthuthukise impilo yakho iyonke yesifo senhliziyo nemithambo yegazi. Ngokufaka ukudla okunempilo yenhliziyo ekudleni kwakho, wondla umzimba wakho ngenkathi unciphisa ngenkuthalo ingozi yakho yesifo senhliziyo futhi ukhuthaza impilo yenhliziyo nemithambo yegazi. Khumbula, izinguquko ezincane zingaba nomthelela omkhulu empilweni yakho iyonke yenhliziyo.
Inhliziyo iyisitho esibaluleke kakhulu esisebenza ngokungakhathali ukupompa igazi nokuletha umoya-mpilo nezakhamzimba kuzo zonke izingxenye zomzimba wethu. Ishaya cishe izikhathi eziyi-100,000 ngosuku, iqinisekisa ukuthi umoya-mpilo nezakhamzimba zifinyelela ezithweni zethu, emisipheni nasezicutshini. Ngaphandle kwenhliziyo enempilo, imizimba yethu iyawohloka, okuholela ezinkingeni ezahlukahlukene zempilo. Ukudla komuntu kunomthelela oqondile empilweni yenhliziyo, ngakho ukufaka ukudla okunempilo yenhliziyo ekudleni kwakho kubalulekile ekuyinikezeni izakhamzimba ezidingayo.
Ukudla okuhle, okunempilo enhliziyweni kugxile ekudleni ukudla okuphelele kanye nokudla okungacutshungulwanga kahle. Lokhu kufaka phakathi izithelo, imifino, okusanhlamvu okuphelele, amaprotheni angenamafutha amaningi, amantongomane, imbewu kanye nemifino. Njengoba kucebile ngezakhamzimba ezifana namavithamini, amaminerali, ama-antioxidants, i-fiber namafutha anempilo, lokhu kudla kunikeza izakhamzimba ezibalulekile ezinempilo enhliziyweni, amavithamini namaminerali. Kubalulekile futhi ukunciphisa ukudla kwakho amafutha agcwele kanye nama-trans, i-cholesterol, i-sodium kanye noshukela owengeziwe, njengoba lokhu kungandisa ingozi yakho yesifo senhliziyo.
1. Amajikijolo
Amajikijolo, okuhlanganisa ama-blueberry, ama-strawberry, nama-raspberry, acebile ngama-antioxidants kanye nama-phytochemicals. Lawa ma-compounds adlala indima ebalulekile ekunciphiseni ukuvuvukala kanye nokucindezeleka kwe-oxidative, okuyizimbangela ezinkulu zesifo senhliziyo.
Izifundo ezihlobene zikhombisile ukuthi ukudla amajikijolo amaningi kunganciphisa amazinga e-cholesterol e-LDL amabi, umfutho wegazi, isisindo kanye nokuvuvukala.
Ngaphezu kwalokho, amajikijolo aqukethe izakhamzimba eziningi ezibalulekile, okuhlanganisa i-fiber namavithamini, ngakho-ke engeza ingcosana ku-oatmeal yakho yasekuseni, i-yogurt, noma i-smoothie ukuze uthole umthamo owanelisayo novikela inhliziyo.
2. Imifino eluhlaza enamaqabunga
Uma kukhulunywa ngokudla okunempilo kwenhliziyo, asikwazi ukungakunaki ukubaluleka kwemifino eluhlaza enamaqabunga. Imifino eluhlaza enamaqabunga amnyama njengespinashi, i-kale, ne-Swiss chard icebile ngamavithamini A, C, no-K, kanye namaminerali abalulekile njenge-calcium ne-potassium, okuye kwabonakala kwehlisa umfutho wegazi futhi kuthuthukise ukusebenza kwemithambo yegazi. Ucwaningo olushicilelwe kuyi-African Cardiovascular Journal luthi ukusetshenziswa kwemifino eluhlaza okwesibhakabhaka "kuhlotshaniswa nokwanda okuphansi kwezifo zenhliziyo futhi kungaba isu eliyinhloko elithembisayo lokuvimbela izenzakalo zezifo zenhliziyo. Ngaphezu kwalokho, izithelo Okuqukethwe okuphezulu kwe-potassium ezithelweni nasemifino kusiza ukugcina amazinga omfutho wegazi anempilo, kunciphisa kakhulu ingozi yesifo senhliziyo. Ukudla izithelo nemifino ehlukahlukene enemibala nsuku zonke kuyisinyathelo esihle kakhulu sokondla inhliziyo yakho.
3. Inhlanzi ekhuluphele
I-Salmon, i-mackerel, ama-sardine kanye ne-salmon kuyimithombo emihle kakhulu yama-omega-3 fatty acid, okuyingxenye ebalulekile yokudla okunempilo kwenhliziyo. Ama-omega-3 asiza ekunciphiseni ukuvuvukala, ukwehlisa amazinga e-triglyceride, futhi avimbele ukushaya kwenhliziyo okungajwayelekile. Ngaphezu kokuqukethe ama-omega-3 fatty acid, i-salmon ingumthombo omuhle wamaprotheni, ocebile nge-selenium futhi ocebile ngamavithamini B abalulekile, okuhlanganisa i-vitamin B12 kanye ne-niacin. Hlosa ukudla izinhlanzi ezimbili ezinamafutha ngesonto njengengxenye yokudla okulinganiselayo.
4. Okusanhlamvu okuphelele
Okusanhlamvu okuphelele, njenge-oats, i-quinoa, ilayisi elinsundu kanye nesinkwa sikakolweni ophelele, kufanele futhi kufakwe ekudleni okunempilo kwenhliziyo. Kucebile nge-fiber kanye nezakhamzimba ezibalulekile ezisiza ukwehlisa amazinga e-cholesterol, kuqinise ushukela egazini, futhi kugcine inhliziyo yakho iphilile. Izifundo zibonisa ukuthi ukudla okusanhlamvu okuphelele njalo kunganciphisa ingozi yesifo senhliziyo ngo-20%.
Okusanhlamvu okuphelele kugxile kakhulu kwizakhamzimba kanye nefayibha kunezinhlamvu ezicolisisiwe njengesinkwa esimhlophe noma ilayisi elimhlophe. Okusanhlamvu okuphelele okucebile ngefayibha kusiza ukulawula amazinga e-cholesterol egazini, kuvimbele ukuqunjelwa, futhi kugcine isisindo esinempilo—zonke izinto ezifaka isandla empilweni enempilo yenhliziyo.
5. Amantongomane nembewu
Amantongomane nembewu kuyizinto zokudla okulula okunempilo enhliziyweni ezinezinzuzo eziningi. Acebile ngamafutha anempilo, i-fiber, amaminerali kanye nama-antioxidants, okusiza ukunciphisa ukuvuvukala nokwehlisa amazinga e-cholesterol. Ukudla njalo amantongomane, njenge-almond, ama-walnuts kanye nama-pistachios, kunganciphisa ingozi yesifo senhliziyo. Kodwa-ke, njengoba enama-calories amaningi, kubalulekile ukuwadla ngokulinganisela.
6. Ubhontshisi
Imifino, njengobhontshisi obanzi, ubhontshisi oluhlaza kanye ne-lentile, iwumthombo omuhle kakhulu wamaprotheni, i-fiber kanye namaminerali abalulekile. Anamafutha aphansi, awaqukethe i-cholesterol, futhi akhuthaza impilo yenhliziyo ngokunciphisa amazinga omfutho wegazi, athuthukise ukulawulwa koshukela egazini, futhi anciphise ingozi yesifo senhliziyo. Ngaphezu kwalokho, i-tofu ne-tempeh, ezitholakala kubhontshisi, zicebile ngamaprotheni futhi zingathatha indawo yamaprotheni asekelwe ezilwaneni kalula ekudleni okunempilo kwenhliziyo.
7. Ukwatapheya
Ama-avokhado aphezulu kumafutha angagcwele i-monounsaturated. Lawa mafutha anempilo asiza ukwehlisa amazinga e-cholesterol embi futhi aphakamise amazinga e-cholesterol amahle, okusiza ekuthuthukiseni impilo yenhliziyo. Ama-avokhado nawo angumthombo omuhle kakhulu wezinye izakhamzimba ezibalulekile njenge-potassium, i-vitamin E kanye ne-vitamin K, okwenza kube ukukhetha okuhle kokudla okunempilo kwenhliziyo. Izifundo zezilwane zithole ukuthi ukwengeza ama-avokhado kunganciphisa amazinga e-triglyceride kanye ne-cholesterol futhi kusize ekunciphiseni ukuvuvukala. Sakaza izingcezu ze-avokhado ku-toast noma engeza i-avokhado esaladini yakho ukuze uqinise inhliziyo.
8. Utamatisi
Utamatisi ucebile nge-lycopene, i-antioxidant enamandla eyaziwa ngezakhiwo zayo zokuvikela inhliziyo. Izifundo zibonisa ukuthi ukudla i-lycopene kunganciphisa ingozi yesifo senhliziyo, umfutho wegazi ophakeme, kanye nesifo sohlangothi. Ungadla utamatisi ungaphekiwe kumasaladi, njengesisekelo samasoso noma amasobho, noma ngisho nokuwabhaka kuhhavini ukuze uthole ukunambitheka okufudumele nokucebile.
9. Ushokoledi omnyama
Yebo, ukufundile kahle lokho! Ushokoledi omnyama unokuqukethwe okungenani kwe-cocoa okungu-70% futhi ucebile ngama-flavonoid nama-antioxidants. Lawa makhemikhali asiza ekunciphiseni ukuvuvukala, athuthukise ukugeleza kwegazi, futhi anciphise amazinga omfutho wegazi. Khumbula, ukulinganisela kubalulekile, ngakho-ke zipheke ngezikwele ezimbalwa zoshokoledi omnyama ukuze uthole i-dessert emnandi nenempilo yenhliziyo.
10. Itiye eliluhlaza
Okokugcina kodwa okungabalulekile, itiye eliluhlaza linezinzuzo eziningi zezempilo futhi liyisengezo esihle kakhulu kunoma yikuphi ukudla okunempilo kwenhliziyo. Ngaphezu kwesilinganiso esimaphakathi se-caffeine, itiye eliluhlaza liqukethe ama-catechin, i-antioxidant engasiza ekunciphiseni ingozi yesifo senhliziyo ngokuthuthukisa impilo yenhliziyo kanye nephrofayili yamafutha egazini.
1. Amazinga e-cholesterol aphansi
Ukudla okunempilo kwenhliziyo kungasiza ekulawuleni amazinga e-cholesterol. Ngokudla ukudla okugcwele izakhamzimba njengezithelo, imifino, kanye nokusanhlamvu okuphelele, singanciphisa ingozi yethu ye-cholesterol ephezulu, imbangela ehamba phambili yesifo senhliziyo. Lezi zinketho zokudla zinikeza i-fibre encibilikayo, isakhi esinamandla esisiza ukususa i-cholesterol eningi emzimbeni. Ngaphezu kwalokho, ukufaka esikhundleni samafutha angenampilo avame ukutholakala ekudleni okucutshunguliwe ngamafutha anempilo atholakala kuma-avokhado, amantongomane, namafutha omnqumo kungasiza kakhulu ekugcineni amazinga e-cholesterol afanele.
2. Lawula umfutho wegazi
Umfutho wegazi ophezulu ubeka ingcindezi ohlelweni lwethu lwenhliziyo futhi wandisa ingozi yesifo senhliziyo. Ngenhlanhla, ukudla ukudla okunempilo kwenhliziyo kunezinzuzo eziningi zokulawula amazinga omfutho wegazi. Ukudla okucebile nge-potassium njengobhanana, ubhatata, kanye no-avokhado kusiza ukunciphisa amazinga e-sodium emzimbeni, ngaleyo ndlela kuvimbele umfutho wegazi ophezulu. Ngaphezu kwalokho, ukwengeza amaprotheni angenamafutha njengenhlanzi, izinkukhu, kanye nemifino kungasekela umfutho wegazi onempilo ngenxa yokuqukethwe kwawo okuphansi kwamafutha agcwele.
3. Qinisa amasosha omzimba
Ukudla okunempilo nokulinganiselayo kudlala indima ebalulekile ekwakheni ukuqina kwamasosha omzimba ethu. Ukudla okune-antioxidant eningi, njengezithelo, isipinashi, ne-kale, kuhlinzeka ngamavithamini namaminerali abalulekile aqinisa izindlela zethu zokuzivikela futhi athuthukise ikhono lemizimba yethu lokulwa nokutheleleka, izifo, kanye nokuvuvukala. Ngokudla lokhu kudla njalo, singaqinisa amasosha omzimba ethu futhi sithuthukise impilo yethu iyonke.
1. Amafutha e-Trans
Amafutha e-Trans angamafutha okwenziwa atholakala ekudleni okuningi okucutshunguliwe nokuthosiwe. Lawa mafutha andisa amazinga e-LDL (low-density lipoprotein) cholesterol (ebizwa nangokuthi "cholesterol embi") egazini lethu. Amafutha e-Trans anganciphisa amazinga e-HDL (high-density lipoprotein) cholesterol, eyaziwa ngokuthi "cholesterol enhle". Lokhu kungalingani kwandisa ingozi yesifo senhliziyo, ukuhlaselwa yinhliziyo, kanye nesifo sohlangothi. Ukuze uvikele impilo yenhliziyo yakho, susa noma unciphise kakhulu ukudla kwakho ukudla okulula okucutshunguliwe okufana namakhukhi, amakhekhe, i-margarine nokudla okuthosiwe.
2. Ukudla okune-sodium ephezulu
Ukudla okune-sodium ephezulu kungakhuphula umfutho wegazi futhi kubeke ukucindezeleka okungadingekile enhliziyweni. Ukudla i-sodium eningi kakhulu kungabangela ukugcinwa koketshezi, okuholela ekwandeni komthamo wegazi, okungaholela ekwandeni komfutho wegazi. Ukudla okucutshunguliwe nokupakishwe njengesobho ezisemathinini, ukudla okusheshayo, inyama ethambile, noshizi ocutshunguliwe kuvame ukuqukethe inani elikhulu le-sodium. Qiniseka ukuthi ufunda amalebula okudla, khetha ezinye izindlela ezine-sodium ephansi, futhi ukhethe izithako ezintsha ukuze ugcine ukudla okunempilo kwenhliziyo.
3. Amafutha agcwele
Amafutha agcwele, avame ukutholakala emikhiqizweni yezilwane njengenyama enamafutha, izinkukhu ezigugile, imikhiqizo yobisi enamafutha agcwele kanye nebhotela, angakhuphula amazinga e-cholesterol ye-LDL. Ngenkathi umzimba udinga inani elincane lamafutha agcwele, ukudla kakhulu kungaholela ekwandeni kwe-cholesterol emithanjeni yegazi futhi kwandise ingozi yesifo senhliziyo. Ukuze uvikele inhliziyo yakho, khetha inyama engenamafutha amaningi, imikhiqizo yobisi enamafutha aphansi, bese ukhetha amafutha anempilo njengamafutha omnqumo ngokulinganisela.
4. Ushukela kanye noshukela wokwenziwa
Ukudla ushukela omningi kakhulu kungaholela ekukhuluphaleni, isifo sikashukela kanye nesifo senhliziyo. Ushukela owengeziwe ufihliwe ekudleni okuningi okucutshunguliwe, njengeziphuzo ezinoshukela, okusanhlamvu, ukudla okulula, kanye nama-dessert. Ama-sweeteners okwenziwa, yize equkethe amakhalori ambalwa, nawo angaba yingozi empilweni. Ukudla kakhulu ama-sweeteners okwenziwa kungaholela ekukhuluphaleni, isifo sikashukela, kanye nengozi eyengeziwe yesifo senhliziyo. Ukuze uvikele impilo yenhliziyo yakho, nciphisa ukudla ushukela, khetha izithelo eziphelele njengezinye izindlela zokudla okulula okunoshukela, bese ukhetha ama-sweeteners emvelo njengoju noma i-stevia ngokulinganisela.
5. Inyama ecutshunguliwe
Inyama ecutshunguliwe njengesoseji, ama-hot dog, i-bacon kanye nenyama ye-deli ziphezulu ku-sodium, amafutha agcwele kanye nezilondolozi. Ukudla njalo inyama ecutshunguliwe kungandisa ingozi yakho yesifo senhliziyo, umfutho wegazi ophakeme, ngisho nezinhlobo ezithile zomdlavuza. Khetha inyama entsha eqoshiwe engenamafutha amaningi, izinkukhu, kanye nenhlanzi ukuze uthole ezinye izindlela ezinempilo zamaprotheni. Uma ungakwazi ukumelana nenyama ecutshunguliwe, khetha izinketho ze-sodium ephansi noma uzame ukuyikhawulela emicimbini ekhethekile.
6. Ukudla okuthosiwe nokusheshayo
Ukudla okuthosiwe kanye nokudla okusheshayo kuvame ukuqukethe inani elikhulu lamafutha angenampilo, i-sodium, nama-calories, okubeka usongo oluthathu empilweni yenhliziyo yakho. Inqubo yokuthosa ayikhulisi nje kuphela amafutha agcwele kanye namafutha e-trans, kodwa futhi inciphisa inani lokudla okunomsoco lokudla. Ukudla njalo ukudla okuthosiwe noma okusheshayo kungaholela engcupheni enkulu yokukhuluphala, i-cholesterol ephezulu, umfutho wegazi ophezulu kanye nesifo senhliziyo. Esikhundleni salokho, sebenzisa izindlela zokupheka ezinempilo ukupheka ekhaya, njengokosa, ukuphekela, noma ukubhaka.
7. Ukuphuza ngokweqile
Nakuba ukuphuza utshwala okulinganiselwe kuhle enhliziyweni yakho, ukuphuza utshwala ngokweqile kungaholela ezinkingeni eziningi zempilo, okuhlanganisa nesifo senhliziyo. Ukuphuza utshwala ngokweqile kungakhuphula umfutho wegazi, kuholele ekukhuluphaleni, futhi kwandise ingozi yokwehluleka kwenhliziyo, isifo sohlangothi, kanye nokushaya kwenhliziyo okungajwayelekile. Ukuze uvikele inhliziyo yakho, ukuphuza utshwala kumele kukhawulelwe emazingeni aphakathi nendawo - isiphuzo esisodwa ngosuku kwabesifazane kanye neziphuzo ezimbili ngosuku kwabesilisa.
● I-Turmeric ingenye i-spice enamandla equkethe i-compound esebenzayo ebizwa ngokuthi i-curcumin, enezakhiwo zokulwa nokuvuvukala kanye ne-antioxidant. Ukudla njalo i-turmeric kuye kwahlotshaniswa nokunciphisa ingozi yesifo senhliziyo kanye nokusebenza kwemithambo yegazi okuthuthukisiwe. Ukwengeza lezi zithako ezimnandi ekuphekeni kwakho akugcini nje ngokunezela inani lokudla okunempilo kodwa futhi kusiza ukugcina inhliziyo yakho iphilile.
● I-magnesium iyiminerali ebalulekile ehilelekile ekusabeleni okuningi kwamakhemikhali emzimbeni, okuhlanganisa nalokho okuhlobene nokusebenza kwenhliziyo. Ucwaningo lubonisa ukuthi ukwengezwa kwe-magnesium kungasiza ekwehliseni umfutho wegazi, kunciphise ukuqina kwemithambo yegazi futhi kuthuthukise impilo yenhliziyo nemithambo yegazi iyonke. Ukufaka ukudla okucebile nge-magnesium ekudleni kwakho noma ukucabangela ukwengezwa kwe-magnesium kungaqinisekisa ukuthi inhliziyo yakho ithola ukwesekwa ekudingayo. Izithasiselo ze-magnesium ziza ngezindlela eziningi, futhi ungakhetha uhlobo olukufanele ngokusekelwe ezidingweni zakho.
●I-Magnesium Taurate iyisengezo esinomsebenzi oyinhloko wokuthuthukisa impilo yenhliziyo namandla omzimba. Ngaphezu kwalokho, i-taurine ithuthukisa ukugaya kwamafutha, yehlisa amazinga e-cholesterol egazini kanye ne-triglyceride, futhi ikhulisa amazinga "e-cholesterol enhle" (i-HDL).
● I-Vitamin D, eyaziwa nangokuthi “i-vitamin ekhanya kakhulu,” ibalulekile ekugcineni amathambo aqinile nokusekela isimiso somzimba sokuzivikela. Kodwa-ke, ucwaningo olusanda kuvela luhlanganisa nokuntuleka kwe-vitamin D nengozi eyengeziwe yesifo senhliziyo. Ukwengezwa kwe-Vitamin D3 kubaluleke kakhulu kubantu abanokuchayeka elangeni okulinganiselwe ngoba kusiza ukulawula umfutho wegazi, ukunciphisa ukuvuvukala, nokuthuthukisa ukusebenza kwenhliziyo nemithambo yegazi.
U: Kuyini ukudla okunempilo kwenhliziyo?
A: Ukudla okunempilo kwenhliziyo kubhekisela ohlelweni lokudla oluqukethe ukudla okuzuzisa impilo yenhliziyo. Ngokuvamile luhlanganisa izinhlobo ezahlukene zezithelo, imifino, okusanhlamvu okuphelele, amaprotheni angenamafutha amaningi, kanye namafutha anempilo kuyilapho kunciphisa ukusetshenziswa kokudla okucutshunguliwe, amafutha agcwele, kanye noshukela owengeziwe.
U: Kungani ukudla okunempilo kwenhliziyo kubalulekile?
A: Ukudla okunempilo kwenhliziyo kubalulekile ngoba kungasiza ekunciphiseni ingozi yokuthola isifo senhliziyo, ukwehlisa umfutho wegazi, ukuphatha amazinga e-cholesterol, nokugcina isisindo esinempilo. Ngokulandela iphethini yokudla enempilo yenhliziyo, abantu bangathuthukisa impilo yenhliziyo iyonke futhi bavimbele izinkinga ezihlobene nenhliziyo.
Isixwayiso: Lesi sihloko senzelwe ulwazi olujwayelekile kuphela futhi akufanele sithathwe njenganoma yisiphi iseluleko sezokwelapha. Olunye ulwazi lweposi lebhulogi luvela kwi-inthanethi futhi alulona ochwepheshe. Le webhusayithi inesibopho sokuhlunga, ukufometha nokuhlela izihloko kuphela. Inhloso yokudlulisa ulwazi olwengeziwe akusho ukuthi uyavumelana nemibono yayo noma uqinisekisa ubuqiniso bokuqukethwe kwayo. Njalo xhumana nochwepheshe wezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma ukwenza izinguquko ohlelweni lwakho lokunakekelwa kwempilo.
Isikhathi sokuthunyelwe: Okthoba-17-2023
