Ukutya kwe-IHD kufuneka kuzaliswe i-magnesium isaliti kunye nehlwempu kwietyuwa zetyuwa. I-Magnesium isalathintela ithintela ukubunjwa kwamafutha emzimbeni.
Kubalulekile ukubandakanya kwimveliso emininzi yokutya equkethe i-polyunsaturated fatty acids. Ngokukhethekileyo ubukho bomnatha, obangela ukuba kususwe i-cholesterol emzimbeni.
Kwi-metabolism yamafutha, i-vitamin B6 inendima ebalulekileyo.
Iodine ivuselela ukuphuka kwamafutha. I-Polysaccharides (i-carbohydrates edibeneyo) inciphisa umngcipheko wamacenge egazi, lawula i-fatabolism ye-fat.
Iitrosi zePotassium zinomphumo ozukileyo kakhulu kumsebenzi wentliziyo yesisu kunye nokujikeleza kwegazi ngokubanzi.
Ngoko, yintoni ukutya okufuneka ukuba ukutya komntu onentsholongwane yesifo senhliziyo isekelwe kuyo?
Njalo veki zama ukutya oku kulandelayo:
isonka, i-cereal okanye ilayisi - ama-6-8
izithelo ezintsha - ii-2-4
imifuno emitsha okanye efriziwe - amaseva ama-3-5
Ubisi olunamafutha aphantsi, i-yoghurt, ushizi - ii-2-3 servings
I-fat fat meat, inkukhu, intlanzi okanye iiimbotyi - ii-2-3 servings.
Sebenzisa ioli yomnqumo yokupheka. Iqulethe i-mono-limiting oil with level down of cholesterol. Kusuka kwiintlanzi, khetha i-salmon, i-mackerel, i-lake trout, i-herring, i-sardine kunye ne-tuna. I-omega-3 fatty acids equlethwe kuyo iyanceda ukunciphisa izinga lamanye athile egazini.
Ukutya kwasekuseni, mhlawumbi okusanhlamvu, iziqhamo kunye nesonka sangqolowa esipheleleyo.
Ngexesha lesidlo, faka imifuno okanye isaladi emzimbeni. Imveliso ye-Soy, ubhontshisi, i-chickpeas, i-lettuce yamagqabi inxaxheba ekunciphiseni izinga le-cholesterol.
Njenge-dessert, khetha i-yogurt e-fat-fat, iziqhamo. Ubuninzi bulahla buhle.
Yidla amaninzi amaninzi ngamanqanaba aphezulu e-mono-ekhutshelwe amafutha: i-walnuts, i-cashews, i-pecans, i-almonds, i-hazelnuts kunye nama-walnuts ase-Australia. Kodwa musa ukuwasebenzisa kakubi, kuba bawuncedo, kodwa banamanqatha.
Ukuyeka ukutshaya. Oku kubaluleke kakhulu. Yaye ungakhohlwa ukuba ukutshaya umsila, ukutshaya ugwayi kunye neecuba nakho kwingozi.
Ukuba usela utywala, unciphisa ukunyusa okuncinci. 1-2 iinkonzo ngeveki zivunyelwe. Oku akusebenzi kubantu abaneengxaki zempilo. Kunengqiqo ukuba bayeke ukusela iziyobisi ngokupheleleyo.
Hypodinamy .
Umntu onesifo senhliziyo esisemkhenkheni kufuneka nje enze umsebenzi othile ubuncinane imizuzu engama-30 ngosuku. Umsebenzi wezobugcisa uya kunceda ukunciphisa uxinzelelo lwegazi, kunye kunye nokutya, ukulawula ubunzima. Ukuhamba, i-aerobics, ukubhukuda, ukuhamba ngebhayisikili yamkelekile. Umsebenzi wenkqubo ye-cardiovascular can improve the walking walk fast.
Nangona kunjalo, ungaqali iiklasi ngaphandle kokubonisana nodokotela.
Ukunyanya
Isisindo esithe xaxa sisoloko sinomthwalo owongezelelweyo entliziyweni, emithanjeni yegazi. Ngokuqhelekileyo kukho uxinzelelo lwegazi oluphezulu kunye nokwanda kweso sikashukela. Kule meko, ukutya kunye nomxholo ophantsi weoli kunconywa kakhulu. Nayiphina inkqubo yokulahleka kwesisindo kufuneka yenziwe ngokuchanekileyo, oko kukuthi, phantsi kweliso lweengcali.
U xinzelelo
Kule meko, ufuna nje unyango ovela kugqirha wakho. Imisebenzi ephambili kwesi sifo kukutya kunye neqondo lesityuwa esezantsi, ukuzivocavoca umzimba kunye nokuthatha ngexesha elifanelekileyo ngamayeza amiselwe ugqirha.
Sikashukela
Ubonakaliswe ukuphazamiseka kunye ne-atherosclerosis yemithambo yegazi, kubandakanywa nemibhobho ye-coronary. Ukulawula esi sifo kunceda ukunciphisa umngcipheko wokuphucula isifo se-coronary disease.