Uyigcina kanjani inhliziyo yakho nemithambo yegazi iphilile?

Kuyaziwa ukuthi izifo zenhliziyo kanye nomfutho wegazi ophezulu yizifo ezimbi kakhulu ezingezinye zezimbangela zokufa kokuqala emhlabeni. Abacwaningi bafanisa imithambo nomgwaqo omkhulu womzimba womuntu othwala umoya-mpilo usuka enhliziyweni uwuyise ezithweni zomzimba. Futhi njengemigwaqo enguthelawayeka, imithambo yegazi isebenza kahle kakhulu uma ingenayo noma yikuphi ukuminyana okuvimbela ukugeleza kwegazi. Indlela engcono kakhulu yokuvimbela ukuncipha kwemithambo nokugwema isifo senhliziyo ukushintsha indlela ophila ngayo, okuhlanganisa ukuzivocavoca njalo nokudla ukudla okunempilo.

Nakhu ukudla okubaluleke kakhulu okufaka isandla ekugcineni inhliziyo enempilo nokuhlanza imithambo yegazi ekuqoqweni kwezinto eziyingozi:

1- I-Garlic:

Naphezu kwephunga layo elingathandeki, i-allicin kuyo inganciphisa i-lipids futhi ivikele imithambo yegazi ku-plaque eyingozi kanye nezinguquko ze-vascular ezihlobene neminyaka.

2- I-Asparagus:

Iwukumelana okuyinhloko nesifo senhliziyo.

3- Ukwatapheya:

Nakuba inamafutha amaningi, ibhekwa njengenye yezindlela zokudla ezihamba phambili zokulwa nesifo senhliziyo.

4- I-Brokholi:

Iqukethe amavithamini asiza ukuvimbela isifo senhliziyo.

5 - Ama-cranberries:

Ama-cranberries anothile nge-potassium futhi asiza ekunciphiseni i-cholesterol embi (LDL), andise i-cholesterol enhle (HDL), futhi aqinise imithambo yegazi, ngaphezu kokuba umthombo ocebile wama-antioxidants avimbela ukuqoqwa kwamafutha futhi athuthukise imisebenzi yegazi.

6- Ikhabe elibomvu

Ingenye yezithelo zasehlobo eziqabulayo, futhi isiza ukwehlisa umfutho wegazi ngenxa ye-amino acid ekhona kuyo (i-L-citrulline), esiza umzimba ukuthi ukhiqize i-nitric oxide, yona esiza ukunweba imithambo yegazi.

7- Ihalananda:

Ama-antioxidants akuhalananda avikela izindonga zangaphakathi zemithambo emonakalweni. Ngokocwaningo, ijusi yehalananda ishukumisa umzimba ukuba ukhiqize i-nitric oxide, into esiza ukunweba futhi uvule imithambo yegazi kanye nokuhamba kwegazi ngaphandle kwezihibe.

8- Izinhlanzi zamanzi abandayo:

Njenge-tuna, i-salmon, i-mackerel ne-sardines, konke okusiza ukuhlanza imithambo yegazi uma kudliwa kanye noma kabili ngesonto, kanye nokuvimbela ukunqwabelana kwamafutha nokugcina inhliziyo inempilo.

9- Isinamoni

Ukufafaza isinamoni kancane enkomishini yetiye ekuseni kunezinzuzo abantu abaningi abangazitholi, ngoba isinamoni isiza ukwehlisa ukunqwabelana kwamafutha egazini futhi yehlise i-cholesterol eyingozi (LDL) ifike ku-25%. umzimba futhi isebenze ukujikeleza kwegazi.

10- I-Turmeric:

Ukuvuvukala kungenye yezimbangela ze-atherosclerosis, ngakho inani elincane le-turmeric lisiza ukunciphisa ukuvuvukala.

11- Imbewu yefilakisi:

Omunye wemithombo engcono kakhulu ye-alpha-linolenic acid, inamandla okwehlisa umfutho wegazi, ukwelapha ukuvuvukala, ukuqinisa imithambo yegazi, nokuhlanza amafutha.

12- Amafutha kakhukhunathi:

Ukusebenzisa izipuni ezingu-2-3 ngosuku zamafutha kakhukhunathi kusiza ukunciphisa ukuqoqwa kwamafutha ngokuguqula i-cholesterol ibe yizinto ezingase zisetshenziswe ngumzimba, futhi iqukethe i-lauric acid, esiza ekugelezeni kwegazi futhi ithuthukise imisebenzi ye-antioxidant.

13- Itiye elihlaza:

Ecebile emazingeni aphezulu e-antioxidants, ngaphezu kwezitshalo ze-phenols ezivimbela ukumuncwa kwe-cholesterol egazini kanye nokusiza ukugaya, inkomishi yansuku zonke yetiye eluhlaza inganciphisa amazinga egazi futhi isize ukunciphisa imithambo evalekile, ngaphezu kokuthuthukisa imetabolism kanye nama-calories avuthayo.

14- Ikhofi:

Ngokuphambene nalokho abantu abaningi abakucabangayo, ukuphuza inkomishi eyodwa yekhofi ngosuku kunganciphisa ingozi yesifo senhliziyo ngama-20%, kodwa akufanele kudliwe ngokweqile ukuze kungakhulisi izinga lokushaya kwenhliziyo futhi kubangele izinkinga zempilo.

Ekugcineni, mfundi othandekayo, lokhu kudla kuyindlela yokuvimbela kuphela yokuvimbela isifo senhliziyo, futhi kusize ukunciphisa umthelela wesifo futhi unganxephezeli ngokubonana nodokotela uma kwenzeka isimo sezokwelapha, uNkulunkulu makube njalo, esidinga ukwelashwa nge imithi, futhi uphilile futhi unempilo.

Kuhlelwe ngu

Usokhemisi

Sarah Malas