Ngokutsho kwedatha yenzululwazi yakutshanje, ayikho imveliso emininzi enokuthi i-nature ngokwalo ihlose ukuqinisa ngokuqinisekileyo inkqubo ye-cardiovascular system. Kodwa isenzo sabo sisona ngqo kwiintliziyo zethu.
Ioli e-Flaxseed
Umnini werekhodi kumxholo we-omega-3 fatty acids, ukunciphisa umngcipheko weentliziyo kunye nezifo zetyikitya legazi ngesigamu, unciphisa i-cholesterol kunye nokuvimbela ama-blood clots. Ioli e-flaxse kunye nezinye iilisi zemifuno ezincedo zibhekwa njengezona ndlela zilungelelaniso zesifo senhliziyo. Kubalulekile: itafile ye-1-2. Iipuni zeoli ziyakongezwa kwi-canard, kunye nenhlama.
Broccoli
Ukhusela i-myocardium kumonakalo, okukhuthaza ukubunjwa kweprotheyini ekhethekileyo. Kubalulekile: iklabishi efrijiweyo ingcono ngakumbi, kuba igcina i-vitamin C. ngaphezulu. Kwakhona, i-broccoli iyimifuno efanelekileyo kwintliziyo.
Garlic
Iqukethe izinto ezingaphezu kwama-70 ezisebenzayo, inenzuzo entliziyweni. I-allicin eyona nto ifundwe kakuhle, leyo, ngokusetyenziswa rhoqo kwegalikhi, inokunciphisa uxinzelelo ngamaqondo angama-15-30, i-American Journal of Clinical Nutrition ithi.
Kubalulekile: ngaphambi kokuba ungeze i-clove echotshoziweyo ekudleni, makhe ahlale phantsi kwisigamu seyure: yile ndlela aqokelela ngayo iipropati zakhe ze-cardioprotective, ngokweengcamango zase-Argentina. I-garlic kunye anyanisi yindlela efanelekileyo yokulungisa isifo senhliziyo.
IiApile
Ngokwe-20-year study of women's 34,000, eqhutywe yiYunivesithi yase-Iowa, ii-apula ziyimveliso ephumelela kakhulu eyanciphisa umngcipheko weentlekele zengqondo ngexesha lokuphuma emva kwexesha. Kubalulekile: musa ukunyuswa kunye neet charlottes kunye neepesiti ngeipulo. Kungcono ukubeka iiapulo kwisaladi okanye udle kwi dessert.
Chocolate
Ukomeleza umsebenzi we-cardiovascular system, ukunciphisa i-cholesterol kunye nexinzelelo lwegazi, ukuphucula ukuhamba kwegazi kwingqondo kunye nokuthintela ukuvalwa kwamagatya e-arterial. Kwaye konke ukubonga kwi-flavonoids. Cinga, i-tshokoleta iluncedo, apho umxholo wecocoa awukho ngaphantsi kwe-70%. Kubalulekile: ngenxa yokugqitha kwimveliso yeswekile kunye namafutha, umlinganiselo wesahlulo sosuku, ungadluli kwi-30 g.
EGrenade
Iipolphenol zesi siqhamo siphucula ngokuphumelelayo i-cholesterol kunye noxinzelelo lwegazi, ukuphucula ukujikeleza kwegazi kunye nokukhusela idilesi ye-cholesterol kwiindonga zemigudu yegazi kunye nentliziyo, ziyizona ndlela zilungelelaniso zesifo senhliziyo. Kubalulekile: ukuqinisekisa ukuba igromegranate ibonakalisa ngokupheleleyo iimpawu zayo zokuphulukisa, ungayisebenzisi kwimimiselo yezerozi zethamo, kodwa ngokwakho, ukuya kwi-150 ml ngosuku, ngokukhethekileyo ngesimo sejusi esandula ngokutsha ngaphandle kokongeza kweswekile.
Ioli yeoli
Amafutha aseMonounsaturated, apho ioli ityebileyo, ukunciphisa umxholo we "mbi" kwaye ukwandisa izinga "cholesterol" elungileyo. I-Olive kunye neoli edibeneyo yindlela efanelekileyo yokulungisa isifo senhliziyo. Kubalulekile: kwitafile e-1. isipuni seoli 120 kcal. Kuninzi ukugcina uxolo! Ngoko ke, ukusetyenziswa kweoli nganye (kwisaladi yokugqoka, i-sauces, nezinye izitya) akufanele kudlule i-table 2. iipunifo ngosuku.
I-avovoc
Ukusetyenziswa kwe-avocado kwintliziyo ayikhawulelwanga kwi-mono kunye ne-polyunsaturated fatty acids. Iziqhamo zayo zinezityebi kwi-potassium, ezigalela ekuthintekeni kwenhliziyo. I-avovocados ithuthukisa ukufaniswa kwee-carotenoids ezithile ezinciphisa ingozi yesifo senhliziyo kunye nokuchithwa kwezicubu ze-muscle (i-myocardium equka), efunyenwe kwinqanaba lokuqwalaselwa ngamagqirha kwiYunivesithi yase-Ohio.
Kubalulekile: ukwenzela ukuba ungabi niselo, sebenzisa i-avocados kwisitya endaweni yeemveliso ezifana ne-cheese kunye ne-mayonnaise.
Iibhontshisi kunye neebhontshisi
Ukungabikho kweoli egcweleyo, umxholo ophezulu weeprotheni, i-fibre, isinyithi, i-potassium kunye ne-folic acid yenza i-legumes imveliso yokutya eyimfuneko yomsebenzi wenhliziyo. Kwizi mpawu ezintle kwizifo zentliziyo nazo zifike kwiintlobo ezi-8 ze-flavonoids, ezizikhuselekileyo zokuthintela ukhuseleko lwegazi. Kubalulekile: ukuphepha ukusetyenziswa kwexesha elide lamabhontshisi, sebenzisa imveliso yamathanga, engaphambi kokusetyenziswa kulungele ukuhlamba ngamanzi abandayo. Iibhontshisi kunye neembotyi ziyisilungiso esihle kwisifo senhliziyo.
Iphunga
Umbala walo oluhlaza obomvu uphawu lohlobo oluphezulu lwe-beta-carotene, i-vithamini C kunye ne-potassium, ekunceda ukulwa ne-atherosclerosis nokunciphisa umphumo weetyuwa entliziyweni nasemitanjeni yegazi, ebaluleke kakhulu xa kunyuswa uxinzelelo lwegazi. Kubalulekile: ithanga lingasetyenziselwa ukupheka ngaphandle kokuphazamisa iipropati zayo ezixhamlayo.
Utya
I-fiber echithwa ngokukhawuleza, umzekelo, ingqolowa, inokuba luncedo kuba iphazamisa ukuxutywa kwe-cholesterol emzimbeni ngokutya, okusanhlamvu kuyiluncedo entliziyweni. Ngokutsho kwesifundo seSebe lezoLimo laseMelika, ukutya iikomityi eziyi-1.5 ngosuku, unciphisa i-cholesterol 9%, kwaye "kubi" - kuyo yonke i-11%. Kubalulekile: ukuze kugcinwe uxinzelelo oluqhelekileyo, kubalulekile ukuba kufake ubuncinane omnye wokutya okusanhlamvu ngosuku ngosuku lokutya. Xa kuthengwa ilayisi kunye nezinye izityalo, i-oat flakes, i-popcorn, qiniseka ukuba iifle ezipheleleyo kunye nesisombululo esihle kwisifo senhliziyo.
Amakhowe
Ziqukethe i-antioxidant ye-argotican, i-nedicalizing free radicals, ezibandakanyeka ekuphuhlisweni kwe-cardiovascular only, kodwa nomhlaza. Ucebile nge potassium: umzekelo, kwi-100 g yamakhowe amhlophe okanye amabhasiki aqukethe i-15-20% yemigangatho yemihla ngemihla. Kubalulekile: Iipropati ze-cardioprotective zefungi zigcinwa kuzo zonke iintlobo zokupheka.
Itiye elihlaza
Ukusebenzisa rhoqo itiye kunoluhlu olude lwezinto ezintle zokulungiswa kwezifo zentliziyo - ukukhusela i-osteoporosis kunye ne-arthritis, ukukhusela i-anticaria kunye nomphumo wokuvuselela ukukhusela i-myocardial infarction. Kubalulekile: ukufumana inzuzo enkulu kwiiyo kuya kuvumela iindlela ezingezona zenkcubeko zokutya. Ngokomzekelo, kwi-jasmine tea okanye i-sench unokupheka ilayisi elimnandi. Ukubethelela i-Earl Grey, uhlambulule nenkukhu okanye ixesha lenkomo ngesinkwa sokutya ukuze unike isidlo isinambitha esincinci.
Ukubonakaliswa : ukusetyenziswa kweemveliso ezigqityiweyo eziqukethe izakhi eziguqulwe ngokwemizimba, i-hormone yokukhula, i-conservatives, ivuselela ukuphuhliswa kwezifo zenhliziyo. Ngenxa yoko, ekuthintekeni nasekuthatheni kwabo, ukondla kudlala indima ephambili. Ukunciphisa ukulungiswa kokutya okungafanelekanga kokutya (ukucwina, ukucima okunzulu).
Yenza ngokwakho, ukuba kunokwenzeka, kwizinto eziphilayo okanye eziphilayo ezikhulile ngendlela yendabuko, ngaphandle kokusetyenziswa kwezichumisi kunye nezibulala-zinambuzane. Okokuqala, zama ukuzisa ekutya ukutya okuvelisiweyo ngobisi, ukutya, izityalo kunye neziqhamo. Ngethuba lokukhula kunye nokuvelisa ukuba abavelisi bahlala bexhatshazwa ngamacengezi ezinkampani. Ukutshintshwa kwondlo oluthile luya kufumana onke amavithamini, amaminerali afanelekileyo kumsebenzi obalulekileyo kunye nokuthintela ukwanda kwezinga le-cholesterol egazini.
Ngokomzekelo, iziqhamo zendalo kunye nezitshalo zemifuno zinomhlaba onqabileyo we-cholesteric: zinezona zincinci zeshukela ecocekileyo, kodwa zininzi ze-potassium, zivuselela umsebenzi we-muscle yehliziyo. Umgangatho wama-antioxidants kwimveliso ye-organic iphezulu, ngoko ke, xa isetyenziswe, umngcipheko wokuguga ngaphambi komzimba, kuquka intliziyo kunye nemithambo yegazi, iyancipha. Ukusetyenziswa kwezi mifuno kunye neziqhamo kukuphucula ukugaya kwaye, ngoko ke, ukuxutywa kwezondlo, okubangela ukuba kupheliswe iibhox.
Zonke ezi ndlela zilungelelaniso zesifo senhliziyo zinomphumo onomdla kumzimba wonke kunye nokunyaniseka kwemithambo yegazi ngokukodwa. Kukho ukutya okunomdla kubantwana, umzekelo, owokuqala kweYurophu eza kuthi ngaphezu kweminyaka eyi-15 edlulileyo. Emva koko, umkhwa wokutya ngokufanelekileyo ufanele ugonywe ukususela kumncinane. Akuyikukhuthaza kuphela uphuhliso oluqhelekileyo kunye nokukhula kwabantwana, kodwa kuya kuvumela
ukuthintela izifo ezininzi kwixesha elizayo.
Iingcebiso zolawulo
Ukugcina phantsi kolawulo kungekhona kuphela uxinzelelo, kodwa kunye nenqanaba le-cholesterol, phulaphula iziphakamiso ezilandelayo zeSizwe seZiko lezeMpilo yase-USA: umlenze weetyuwa uyayithatha.
Ukuba i-75% yetyuwa siyidla ngokutya okucutshungulwayo, ke i-25% eseleyo isuka kwi-cellar yelitye etafileni lethu. Ukunciphisa umkhwa wokutya ukutya ngelixa udla, kwaye ngexesha elifanayo ukusuka kwimveliso ebeka umngcipheko: iisuthi zetyuwa, iimpahla ezenziwe ngamathanga, iimpahla ezilungele ukulungiswa. Yongeza ukunambitheka kokutya kuya kunceda iziqholo zendalo, iziqholo ezinoncikizi-entle, i-lemon, iwayini.
Ukunciphisa ukutya okunamafutha ekudleni kwakho
Ubisi olupheleleyo, ukhilimu, ibhotela kunye neeshizi, i-sausages kunye ne-offal, ukubhaka kunye naluphi na ukutya okuthosiweyo.
Ukupheka ukutya okukhanya
Kunokuba kube nemveliso yefri kwioli ye-calorie ephezulu, kungcono ukubhaka, ukubilisa, ukutywala okanye ukusebenzisa i-grill. Ngaphambi kokupheka inyama, unqunyulwe ngokucophelela amanoni amaninzi kuwo.
Yenza endaweni ephilileyo
Ukusuka kwiitya zakho ezizithandayo akufanele ulahle, ukuba, umzekelo, ubeka amaqanda kwi-recipe ngeeprotheni kuphela, kunye ne-fat cheese-skim mozzarella.
Gcina kwiDash-diet
I-DASH (iindlela zokutya zeDimetri yokuMisa i-Hypertension) - isicwangciso sokutya esinciphisa umngcipheko wegazi ophezulu kunye nezifo zengqondo:
Imifuno: ii-4-5 ngeenkonzo ngosuku;
Iziqhamo: ii-4-5 ngeenkonzo ngosuku;
Imveliso yobisi yobisi: ii-servings 2-3 ngosuku;
Amafutha avuno: ii-servings 2-3 ngosuku;
Izityalo kunye nemifuno: 1 ukukhonza ngosuku;
Amantongomane kunye nembewu: ii-4-5 ngeenkonzo ngeveki;
Inyama, iinkukhu, intlanzi, ivenkile zaselwandle: ii-servings ezimbini ngeveki.