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Kule mihla, izifo zentliziyo ziya ziba yinkxalabo yezempilo ngenxa yezizathu ezahlukeneyo ezinje ngokutya okungenampilo, uxinzelelo kubomi bokuhlala kunye nokungabikho kwemithambo.
Ukuba umntu uqala ukutya ukutya okusempilweni okunotye iziqhamo, imifuno kunye neentlanzi, kuya kunciphisa umngcipheko wokufa kwakhe ngenxa yesifo sentliziyo okanye ukubetha phantse ngama-35 epesenti, njengoko kufunyenwe luphononongo. Kananjalo uya kuba mancinci amathuba okuba uhlakulele ukungaphumeleli kwentliziyo ngokwe-28 yepesenti.
Izifundo zibonise ukuba ukuya kuthi ga kwiipesenti ezingama-70 zezifo zentliziyo ezinokuphetshwa ngerejimeni elungileyo. Iingxaki zentliziyo ziba mandundu ngamanqanaba aphezulu e-cholesterol kunye noxinzelelo lwegazi.
Ukwenza umthambo kuphela akwanelanga ukugcina intliziyo isempilweni. Utshintsho olumbalwa kwindlela ophila ngayo kunye nokutya oya kulikhohlisa. Ungonwabela iintlobo ezahlukeneyo zokutya okumnandi eziya kwahluka kumava akho okupheka.
Nalu uluhlu lwezinto ezili-15 zokutya kwamaNdiya kwizigulana zentliziyo eziza kuthintela enye ekuqhubekeni neengxaki zentliziyo.
1. Isalmon
Iintlanzi ezinamafutha ezifana nesardines, i-mackerel kunye ne-salmon kukutya okumnandi kwentliziyo. Kungenxa yemali ephezulu ye-omega-3 fatty acids eyehlisa umngcipheko wokubetha kwentliziyo ngendlela engaqhelekanga kunye nokwakha ipleyiti kwimithambo.
2. Ihabile
I-Oats iphezulu kwifayibha enyibilikayo, enceda ukuthoba i-cholesterol. Isebenza njengesiponji kwindawo yokugaya ukutya kwaye inyibilise i-cholesterol, ke iyasuswa emzimbeni kwaye ingangeni kwigazi.
Iindlela ezili-12 zendlela yokutya iiOats ukunciphisa umzimba
3. Iiblueberries
Ngokomphando, abantu abasebenzisa iiblueberries ngeveki babenomngcipheko ophantsi wama-32 weepesenti wokuhlaselwa sisifo sentliziyo. Kungenxa yokuba iiblueberries ziqulathe ii-anthocyanins kunye nee-antioxidants ezinokunciphisa uxinzelelo lwegazi kunye nokunciphisa imithambo yegazi.
4. Iitshokholethi ezimnyama
Iitshokholethi ezimnyama ziyaziwa ukuba ziyingenelo entliziyweni yakho. Ukusetyenziswa kwemihla ngemihla kweetshokholethi kunokunciphisa ukungabulali kwentliziyo kunye nokubetha. Itshokholethi emnyama ine-flavonoids ezinokunceda ukunciphisa uxinzelelo lwegazi, ukujiya nokudumba.
5. Iziqhamo zeCitrus
Abantu abatya izixa eziphezulu ze-flavonoids, ezifumaneka kwiiorenji nakwiziqhamo zeediliya, baneepesenti ezili-19 kumngcipheko ophantsi wokubethwa sischemic. Iziqhamo zeCitrus zityebile ku-vitamin C odityaniswe nomngcipheko ophantsi wesifo sentliziyo.
6. Ndinguye
Iimveliso zesoya ezifana ne-tofu kunye nobisi lwe-soy yenye yeendlela ezilungileyo zokongeza iiprotein ekudleni kwakho. Ziqukethe amanqanaba aphezulu e-polyunsaturated fat, fiber, iivithamini kunye neeminerals. I-Soy ikwanceda ukunciphisa uxinzelelo lwegazi kubantu abatya ukutya okuphezulu kwii-carbohydrate.
7. Iitapile
Iitapile zilungile entliziyweni yakho, njengoko zityebile kwi-potassium, ezinokunceda ukunciphisa uxinzelelo lwegazi. Ziphezulu kwifayibha ezinokunciphisa umngcipheko weengxaki zentliziyo. Kodwa kuphephe ukusebenzisa iitapile ezinzulu.
8. Iitumato
Iitumato zikwindawo ephezulu ye-potassium enentliziyo. Bangumthombo olungileyo we-antioxidant ebizwa ngokuba yi-lycopene, enokunceda ukulahla i-cholesterol embi, ukugcina imithambo yegazi ivulekile kwaye yehlise umngcipheko wokuhlaselwa sisifo sentliziyo. Zikwanazo neekhalori neswekile, nokutya okufanelekileyo kwisigulana sentliziyo.
9. Amandongomane
Amantongomane afana ne-walnuts, ii-almonds, iipistachios kunye namandongomane zonke zilungile entliziyweni yakho. Zinevithamini E, enceda ekwehliseni i-cholesterol embi. Ukongeza, ziphezulu kwi-omega-3 fatty acids ezithoba umngcipheko weengxaki zentliziyo.
10. Imifuno eluhlaza eluhlaza
Imifuno eluhlaza enamagqabi anje ngesipinatshi, amagqabi eradish, iletisi, njalo njalo, asempilweni kwaye ayaziwa ukunciphisa umngcipheko wezifo zentliziyo. Imifuno enamagqabi iphantsi kakhulu kumanqatha, iikhalori kunye nefayibha yokutya ephezulu eluncedo ekusebenzeni kakuhle kwentliziyo.
11. I-Oli yoMnquma
Ioyile yomnquma yenye yeoyile ezisempilweni, eneneni elungele intliziyo yakho. Ukusetyenziswa rhoqo kweoyile yomnquma kunceda ukuthoba i-cholesterol embi kwaye inamafutha e-monounsaturated alungele intliziyo yakho.
Ioyile ezili-11 eziphezulu zokupheka ezisempilweni eziya kukugcina usempilweni
12. Iwayini ebomvu
Iwayini ebomvu xa iselwe ngokumodareyitha inokulunga kakhulu entliziyweni yakho. Iqukethe i-antioxidant enamandla ebizwa ngokuba yi-resveratrol kunye ne-flavonoids ezinceda intliziyo yakho ngokunyusa i-cholesterol efanelekileyo, eyanceda ukukhusela i-plaque.
13. Iilensi
Iilentile zingumthombo obalaseleyo weprotein, engaqulathanga mafutha angenampilo. Abantu abatya iilentile kane ngeveki babenomngcipheko ophantsi wama-22 eepesenti wesifo sentliziyo xa kuthelekiswa nabo babatya kancinane.
14. Iiapile
Ii-apile ziqulathe iquercetin, ikhemikhali eneepropathi ezichasayo ezinceda kuthintelo lwamahlwili egazi. Ungatya ii-apile kwisidlo sakusasa okanye njenge-snack.
15. Iirharnati
Iirharnate ziqulethe ii-antioxidants ezininzi, kubandakanya ukukhuthaza iintliziyo kunye ne-anthocyanins ezinokuthintela ukuqina kwemithambo. Kungoko kulungile kakhulu kwizigulana zentliziyo kwaye kufuneka baqiniseke ukuba bayayitya yonke imihla.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabantu obathandayo.
Uyisusa njani iRhasi ngokukhawuleza ngezi ziLungiso ziliKhaya zili-13
