Ukukhuselwa kwisifo senhliziyo ngezi ndlela

Ukukhuselwa kwisifo senhliziyo ngezi ndlela

Isifo sentliziyo sesinye sezona zizathu zixhaphakileyo zokufa ehlabathini. Nazi izidlo ezi-5 ezinempilo yentliziyo ezinokukunceda ukunciphisa umngcipheko kunye nokuphucula impilo yakho yonke, ngokutsho kwe-Healtshots.

Ukutya kudlala indima ebalulekileyo xa kuziwa kwimpilo yentliziyo. Uphononongo, olupapashwe kwi-Journal ye-European Society of Cardiology, lufumene ukuba ukutya ukutya okungenamsoco yenye yezona zinto zibangela ukuhlaselwa yintliziyo kunye nezinye izifo zentliziyo. Indlela efanelekileyo yokuthintela kukutya ukutya okufanelekileyo yonke imihla. Nazi izidlo ezi-5 ezinempilo zokuthintela isifo senhliziyo.

1. Inkqubo yeDash

Idayethi ye-DASH imele ubuChwephesha bokuNceda ukuStop High Blood Pressure, kwaye yenzelwe ngokukodwa ukuhlangabezana neemfuno zentliziyo. Ukutya kwe-DASH kubandakanya ukutya okucebile kwi-calcium, i-magnesium kunye ne-potassium. Ijolise ekulawuleni uxinzelelo lwegazi ngokunciphisa ukuthathwa kwesodium, i-saturated fats kunye neeswekile ezongeziweyo.

2. Ukutya kweMeditera

Izifundo zenzululwazi, kubandakanywa nezo zipapashwe kwiiNgxelo eziBalulekileyo kwiSayensi yoKutya kunye neZondlo, ziye zafumanisa ukuba ukutya ukutya kweMedithera kunokuba luncedo kwimpilo yentliziyo. Ukutya kweMeditera kusekelwe kwimifuno emininzi, iziqhamo, iimbotyi, imbewu, intlanzi kunye namandongomane. Kukwabandakanya ukukhawulela inani leekhalori ezinokuthi zityiwe yonke imini.

3. Inkqubo ye "Flexeterian".

Ukutya kweFlexitarian yindibaniselwano yamagama athi "flexitarian" kunye "vegan". Kubandakanya ukutya okuphezulu kwiprotheyini kunye nokutya kwezityalo ezicutshungulwayo kodwa kukhuthaza ukusetyenziswa kwenyama kunye nemveliso yezilwanyana ngokumodareyitha. Uphononongo olupapashwe kwiBritish Medical Journal lufumene ukuba ukulandela ukutya okunezityalo eziguquguqukayo kunokunciphisa umngcipheko wesifo sentliziyo.

4. Ukutya okune-carb ephantsi

Ukutya okune-carb ephantsi, ngokubanzi, malunga nokunciphisa ukutya kwakho kwe-carbohydrates, kubandakanywa nokutya okufana ne-pasta, ukutya okucutshungulwayo, ukutya okuneswekile kunye nesonka. Iziphumo zophando, ezipapashwe yi-American Journal of Clinical Nutrition, zibonise ukuba abantu, ngakumbi abo babandezeleka ngokugqithisileyo okanye ukutyeba ngokugqithiseleyo, abalandela ukutya okunekhalori ephantsi, baye baphucula ekunciphiseni imingcipheko yesifo senhliziyo.

5. Inkqubo yeVegetarian

Uphononongo lubonise ukuba ukutya kwemifuno kunenzuzo kwimpilo yentliziyo. Ukutya okwenza ukutya kwemifuno, ngokuqinisekileyo, kubandakanya imifuno, iziqhamo, iimbotyi, ukutya okuziinkozo kunye nenyama, okunciphisa ingozi yesifo senhliziyo ngokunciphisa i-cholesterol kunye namazinga eswekile yegazi.

Abasetyhini abathandwayo nguCristiano Ronaldo