Kedu otu esi eme ka obi gị na akwara dị mma?

A maara na ọrịa obi na ọbara mgbali elu bụ ọrịa siri ike nke so na ihe mbụ na-ebute ọnwụ n'ụwa. Ndị nchọpụta ji akwara ndị ahụ tụnyere ụzọ awara awara nke ahụ mmadụ nke na-ebuga oxygen si n’obi gaa n’akụkụ ahụ́. Dịkwa ka okporo ụzọ awara awara, akwara na-arụ ọrụ kacha mma ma ọ bụrụ na enweghị mkpọchi ọ bụla na-egbochi oruru ọbara. Ụzọ kacha mma iji gbochie mbelata akwara akwara ma zere ọrịa obi bụ ịgbanwe ndụ gị, nke gụnyere imega ahụ mgbe niile na iri ezigbo nri.

Nke a bụ nri kachasị mkpa na-enye aka na-edobe obi dị mma na ihicha akwara site na nchịkọta nke ihe ndị na-emerụ ahụ:

1- garlic:

N'agbanyeghị isi ya na-adịghị mma, allicin n'ime ya nwere ike belata lipids ma chebe arịa ọbara site na plaque dị ize ndụ na mgbanwe vaskụla metụtara afọ.

2- Asparagus:

Ọ bụ isi ihe na-eguzogide ọrịa obi.

3-Avocado:

N'agbanyeghị na ọ nwere oke abụba, a na-ewere ya dị ka otu n'ime nri kacha mma maka ịlụso ọrịa obi ọgụ.

4 - Brokoli:

O nwere vitamin na-enyere aka igbochi ọrịa obi.

5- cranberries:

Cranberries bara ụba na potassium ma na-enyere aka belata cholesterol ọjọọ (LDL), na-abawanye cholesterol dị mma (HDL), na-ewusi arịa ọbara ike, na mgbakwunye na ịbụ isi iyi nke antioxidants na-egbochi ịba ụba abụba ma melite ọrụ ọbara.

6- Anyụ uhie

Ọ bụ otu n'ime mkpụrụ osisi n'oge okpomọkụ na-enye ume ọhụrụ, ma na-enyere aka belata ọbara mgbali n'ihi amino acid dị na ya (L-citrulline), nke na-enyere ahụ aka ịmepụta nitric oxide, nke na-enye aka ịgbasa arịa ọbara.

7- pọmigranet:

Ndị antioxidants dị na pọmigranet na-echebe mgbidi dị n'ime akwara site na mmebi. Dị ka nnyocha e mere na-egosi, ihe ọṅụṅụ pọmigranet na-akpali ahụ imepụta nitric oxide, ihe na-enyere aka ịgbasa na imeghe akwara na ngafe ọbara n'enweghị ihe mgbochi ọ bụla.

8- Azụ mmiri oyi:

Dị ka tuna, salmon, mackerel na sardines, ndị niile na-enyere aka ihicha akwara akwara ma ọ bụrụ na a na-eri ha otu ugboro ma ọ bụ ugboro abụọ n'izu, yana igbochi oke abụba ma na-eme ka obi dị mma.

9- Cinnamon

Ịfesa ntakịrị cinnamon n'otu iko tii n'ụtụtụ nwere uru nke ọtụtụ ndị na-atụfu ya, n'ihi na cinnamon na-enyere aka ibelata mkpokọta abụba n'ime ọbara ma na-ebelata cholesterol (LDL) na-emerụ ahụ site na 25%. Ọ na-emekwa ka usoro metabolism dịkwuo elu. ahụ ma mee ka mgbasa ọbara rụọ ọrụ.

10- Turmeric:

Mbufụt bụ otu n'ime ihe na-akpata atherosclerosis, ya mere, obere turmeric na-enyere aka belata mbufụt.

11- Mkpụrụ flax:

Otu n'ime ihe kachasị mma nke alfa-linolenic acid, o nwere ikike ibelata ọbara mgbali, na-agwọ ọnya, mee ka akwara dị ike, na-ehichapụkwa abụba.

12- Mmanụ aki oyibo:

Iri ngaji 2-3 kwa ụbọchị nke mmanụ aki oyibo na-enyere aka ibelata mkpokọta abụba site n'ịgbanwe cholesterol ka ọ bụrụ ihe anụ ahụ nwere ike iji mee ihe, ọ nwekwara acid lauric, nke na-enyere aka n'ọba ọbara ma melite ọrụ antioxidant.

13- Green tii:

Ọgaranya na ọkwa dị elu nke antioxidants, na mgbakwunye na phenols osisi nke na-egbochi nnabata cholesterol n'ime ọbara ma nyere aka mgbaze, iko tii tii kwa ụbọchị nwere ike ibelata ọkwa abụba ọbara ma nyere aka belata akwara akwara, na mgbakwunye na ịkwalite metabolism na ọkụ calorie.

14- kọfị:

N'adịghị ka ihe ọtụtụ ndị na-eche, ịṅụ otu iko kọfị kwa ụbọchị nwere ike ibelata ihe ize ndụ nke ọrịa obi site na 20%, ma e kwesịghị ịṅụ ya karịa ka ọ ghara ibuli ọnụ ọgụgụ obi ma kpatara nsogbu ahụike.

N'ikpeazụ, ezigbo onye na-agụ akwụkwọ, nri ndị a bụ naanị ụzọ mgbochi iji gbochie ọrịa obi, ma na-enyere aka ibelata mmetụta nke ọrịa ahụ ma ghara ịkwụ ụgwọ maka ịgakwuru dọkịta ma ọ bụrụ na enwere ọnọdụ ahụike, Chineke ekwela, nke chọrọ ọgwụgwọ na ọgwụgwọ. ọgwụ, na ị dị mma na ahụ ike.

Edeziri ya

Onye na-ere ọgwụ

Sarah Malas