Kodi mumatani kuti mtima wanu ndi mitsempha yanu ikhale yathanzi?

Zimadziwika kuti matenda amtima ndi kuthamanga kwa magazi ndi matenda oopsa omwe ali m'gulu la zomwe zimayambitsa imfa padziko lapansi. Akatswiri ofufuza anayerekezera mitsemphayo ndi msewu waukulu wa m’thupi la munthu umene umanyamula mpweya wochokera mu mtima kupita kuziŵalo za thupi. Ndipo mofanana ndi misewu ikuluikulu, mitsempha imagwira ntchito bwino kwambiri ikakhala kuti ilibe vuto lililonse lomwe limatsekereza kuyenda kwa magazi. Njira yabwino yopewera matenda a arteriosclerosis ndi matenda a mtima ndikusintha moyo wanu, womwe umaphatikizapo kuchita masewera olimbitsa thupi nthawi zonse komanso kudya zakudya zopatsa thanzi.

Nazi zakudya zofunika kwambiri zomwe zimathandiza kuti mtima ukhale wathanzi komanso kuyeretsa mitsempha kuchokera kuzinthu zovulaza:

1- Garlic ndi:

Ngakhale fungo lake losasangalatsa, allicin momwemo imatha kuchepetsa lipids ndikuteteza mitsempha yamagazi ku zolengeza zowopsa komanso kusintha kwa mitsempha yokhudzana ndi ukalamba.

2- Katsitsumzukwa:

Amaonedwa ngati kukana kwakukulu kwa matenda a mtima.

3- Avocado:

Ngakhale kuti ili ndi mafuta ambiri, imatengedwa kuti ndi imodzi mwa zakudya zabwino kwambiri zolimbana ndi matenda a mtima.

4-Broccoli:

Lili ndi mavitamini omwe amathandiza kupewa matenda a mtima.

5 - Cranberries:

Cranberries ali ndi potaziyamu wambiri, amathandizira kuchepetsa cholesterol choipa (LDL), kuonjezera cholesterol yabwino (HDL), ndi kulimbikitsa mitsempha ya magazi, kuphatikizapo kukhala gwero lolemera la antioxidants lomwe limalepheretsa kudzikundikira kwa mafuta komanso kupititsa patsogolo ntchito ya magazi.

6- Chivwende chofiyira

Ndi chipatso chotsitsimula chachilimwe, ndipo chimathandizira kuchepetsa kuthamanga kwa magazi chifukwa cha amino acid (L-citrulline), yomwe imathandiza thupi kupanga nitric oxide, yomwe imathandiza kuchepetsa mitsempha ya magazi.

7- Khangaza:

Ma antioxidants omwe ali mu makangaza amateteza makoma amkati a mitsempha kuti asawonongeke. Malinga ndi kafukufuku, madzi a makangaza amalimbikitsa thupi kupanga nitric oxide, chinthu chomwe chimathandiza kufutukula ndi kutsegula mitsempha ndi kutuluka kwa magazi popanda zopinga zilizonse.

8- Nsomba za m'madzi ozizira:

Monga tuna, nsomba za salimoni, mackerel ndi sardines, zonse zomwe zimathandiza kuyeretsa mitsempha ngati idya kamodzi kapena kawiri pa sabata, ndikuletsa kudzikundikira kwa mafuta komanso kukhala ndi mtima wathanzi.

9 - sinamoni

Kuwaza sinamoni pang'ono pa kapu ya tiyi m'mawa kuli ndi phindu lomwe anthu ambiri amaphonya, chifukwa sinamoni imathandizira kuchepetsa kuchuluka kwa mafuta m'magazi ndikuchepetsa cholesterol yoyipa (LDL) mpaka 25%. thupi ndi yambitsa magazi.

10 - Turmeric:

Kutupa ndi chimodzi mwa zifukwa zomwe zimayambitsa matenda a atherosclerosis, kotero kuti pang'ono turmeric kumathandiza kuchepetsa kutupa.

11- Mbeu za Flax:

Chimodzi mwazinthu zabwino kwambiri za alpha-linolenic acid, zimatha kuchepetsa kuthamanga kwa magazi, kuchiza kutupa, kulimbikitsa mitsempha, ndikuyeretsa mafuta.

12- Mafuta a kokonati:

Kugwiritsa ntchito supuni 2-3 pa tsiku la kokonati mafuta kumathandiza kuchepetsa kuchuluka kwa mafuta potembenuza mafuta m'thupi kukhala zinthu zomwe thupi lingagwiritse ntchito, komanso zimakhala ndi lauric acid, zomwe zimathandiza kuti magazi aziyenda komanso kusintha ntchito za antioxidant.

13- Green tea:

Wolemera kwambiri wa antioxidants, komanso zomera za phenol zomwe zimalepheretsa kuyamwa kwa kolesterolo ndikuthandizira kugaya, kapu ya tsiku ndi tsiku ya tiyi wobiriwira imatha kuchepetsa kuchuluka kwa mafuta m'magazi ndikuthandizira kuchepetsa mitsempha yotsekedwa, kuphatikizapo kuwongolera kagayidwe kachakudya ndikuwotcha zopatsa mphamvu.

14- Khofi:

Mosiyana ndi zomwe ambiri amaganiza, kumwa kapu imodzi ya khofi patsiku kungachepetse chiopsezo cha matenda a mtima ndi 20%, koma simuyenera kumwa kwambiri kuti musawonjezere kugunda kwa mtima ndikuyambitsa matenda.

Pamapeto pake, owerenga okondedwa, zakudya izi ndi njira yokhayo yodzitetezera ku matenda a mtima, ndikuthandizira kuchepetsa kukhudzidwa kwa matendawa ndipo musamalipire kukaonana ndi dokotala pakachitika matenda, Mulungu aletsa, zomwe zimafunikira chithandizo chamankhwala. mankhwala, ndipo muli bwino ndi wathanzi.

Adasinthidwa ndi

Wamankhwala

Sarah Malasi