Isu tese tinoziva kuti kuchengetedza moyo une hutano kwakakosha kune hutano hwese.Kubatanidza chikafu chine hutano mukudya kwako inhanho yakakosha kune hutano hwakanyanya hwemoyo.Nekusarudza chikafu chakakodzera chekupisa muviri wako, unogona kuderedza njodzi yako yechirwere chemoyo, kuvandudza BP, kuwedzera cholesterol mazinga, uye kuvandudza hutano hwako hwemoyo.Nekuisa chikafu chine hutano mukudya kwako, unosimbisa muviri wako uchishingairira kuderedza njodzi yechirwere chemoyo uye nekusimudzira hutano hwemoyo.Rangarira, shanduko diki dzinogona kukanganisa zvakanyanya pahutano hwemoyo wako wese.
Mwoyo inhengo yakakosha zvikuru inoshanda isinganeti kupomba ropa uye kuendesa oxygen nezvinovaka muviri kunhengo dzese dzemuviri wedu.Inorova kanenge ka100,000 pazuva, ichiva nechokwadi chekuti okisijeni nekudya zvinosvika kunhengo dzedu, tsandanyama uye matishu.Pasina mwoyo une utano, miviri yedu inopera, zvichiita kuti pave nezvinetso zvakasiyana-siyana zvehutano.Chikafu chemunhu chine chekuita pahutano hwemoyo, saka kubatanidza chikafu chinovaka moyo mukudya kwako ndicho chinhu chakakosha pakuchipa chikafu chinoda.
Chikafu chakanaka, chine hutano hwemoyo chinotarisa pakudya chikafu chakakwana uye chikafu chakagadzirwa zvishoma.Izvi zvinosanganisira michero, miriwo, zviyo zvakakwana, mapuroteni akaonda, nzungu, mhodzi uye nyemba.Yakapfuma mune zvinovaka muviri senge mavhitaminzi, zvicherwa, antioxidants, fiber uye ane hutano mafuta, izvi zvikafu zvinopa akakosha moyo-ane hutano chikafu, mavhitamini nemamineral.Zvakakoshawo kudzikamisa madyiro ako emafuta akazara uye achinja, cholesterol, sodium uye shuga yakawedzerwa, sezvo izvi zvinogona kuwedzera njodzi yako yechirwere chemoyo.
1. Mabheri
Zvibereko, kusanganisira blueberries, strawberries, uye raspberries, zvakapfuma mune antioxidants uye phytochemicals.Mishonga iyi inoita basa rakakosha mukuderedza kuzvimba uye kushushikana kweoxidative, zvinova zvinokonzeresa chirwere chemoyo.
Zvidzidzo zvine hukama zvakaratidza kuti kudya kwakakwira berry kunogona kuderedza yakaipa LDL cholesterol mazinga, BP, huremu uye kuzvimba.
Pamusoro pezvo, michero ine zvakawanda zvakakosha zvinovaka muviri, zvinosanganisira fiber uye mavhitamini, saka wedzera chitsama kumangwanani ako oatmeal, yoghurt, kana smoothie kune inogutsa, inodzivirira moyo.
2. Muriwo wemashizha akasvibira
Kana zvasvika kuzvokudya zvine utano hwemwoyo, hatigoni kufuratira kukosha kwemiriwo yemashizha emashizha.Miriwo yemashizha yakasviba yakaita sepinashi, kare, uye Swiss chard yakapfuma muvhitamini A, C, uye K, pamwe chete nemaminerari akakosha senge calcium ne potassium, ayo akaratidzwa kudzikisa BP nekuvandudza tsinga yeropa.Tsvagiridzo yakabudiswa muAfrican Cardiovascular Journal inotaura kuti muriwo une mashizha egirini "kudyiwa kunoenderana nekushomeka kwechirwere chemoyo uye inogona kunge iri nzira inovimbisa yekudzivirira pakurwisa zvirwere zvemoyo. Uyezve, michero Iyo yakawanda potassium inowanikwa mumichero nemiriwo inobatsira kuchengetedza ropa rine hutano. mazinga ekumanikidza, zvichiwedzera kuderedza njodzi yechirwere chemoyo Kudya michero yakasiyana-siyana ine mavara nemiriwo zuva rega rega inhanho yakanakisa yekudyisa mwoyo wako.
3. Hove dzakakora
Salmon, mackerel, sardines uye salmon zvitubu zvakanakisa zve omega-3 fatty acids, chikamu chakakosha chemoyo-utano hutano.Omega-3s inobatsira kuderedza kuzvimba, kuderedza triglyceride mazinga, uye kudzivirira kurova kwemoyo kusingaite.Pamusoro peiine omega-3 fatty acids, salmon ine mapuroteni makuru, akapfuma mu selenium uye akapfuma muvhitamini B akakosha, kusanganisira vhitamini B12 uye niacin.Chinangwa chekudya zvikamu zviviri zvehove dzine mafuta pavhiki sechikamu chekudya kwakakwana.
4. Zviyo zvose
Mbeu dzakakwana, senge oats, quinoa, mupunga webrown uye chingwa chegorosi, inofanirawo kuiswa mukudya kunovaka muviri.Izvo zvakapfuma mufiber uye zvakakosha zvinovaka muviri zvinobatsira kuderedza cholesterol mazinga, kudzikamisa shuga yeropa, uye kuchengetedza mwoyo wako uine hutano.Zvidzidzo zvinoratidza kuti kudyiwa kwezviyo nguva dzose kunogona kuderedza njodzi yechirwere chemoyo ne20%.
Mbeu yose yakanyanyisa muzvokudya uye fiber kupfuura zviyo zvakanatswa sechingwa chena kana mupunga chena.Fiber-rich whole grains inobatsira kudzora cholesterol yeropa, kudzivirira kuvimbiswa, uye kuchengetedza uremu hune hutano-zvinhu zvose zvinobatsira kuhupenyu hwemwoyo-hutano.
5. Nzungu nemhodzi
Nzungu nemhodzi zvidyo zvine utano hwemoyo zvine mabhenefiti akasiyana siyana.Vakapfuma mumafuta ane hutano, fiber, zvicherwa uye antioxidants, izvo zvinobatsira kuderedza kuzvimba uye kuderedza cholesterol mazinga.Kugara uchinwa nzungu, senge maarumondi, walnuts uye pistachios, zvinogona kuderedza njodzi yechirwere chemoyo.Zvisinei, sezvo ane macalorie akawanda, zvinokosha kuadya zvine mwero.
6. Bhinzi
Nyeredzi, dzakadai sebhinzi dzakafara, chickpeas nenyemba, inzvimbo yakanaka kwazvo yeprotein, fiber uye zvicherwa zvakakosha.Iwo ane mafuta mashoma, haana cholesterol, uye anoshingaira kusimudzira utano hwemwoyo nokuderedza BP, kuvandudza kudzora shuga muropa, uye kuderedza ngozi yehosha yemwoyo.Pamusoro pezvo, tofu uye tempeh, izvo zvinobva musoya bhinzi, zvakapfuma muprotein uye zvinogona nyore kutsiva mhuka-yakavakirwa mapuroteni mukudya-kune hutano.
7. Avocado
Avocados ane mafuta akawanda ane monounsaturated.Aya mafuta ane hutano anobatsira kuderedza yakashata cholesterol mazinga uye kusimudza yakanaka cholesterol mazinga, zvichibatsira kuvandudza hutano hwemwoyo.Avocados zvakare sosi yakanaka yezvimwe zvakakosha zvinovaka muviri senge potassium, vhitamini E uye vhitamini K, zvichiita kuti ive sarudzo yakanaka yekudya kunovaka moyo.Zvidzidzo zvemhuka zvakaona kuti avocado supplementation inogona kuderedza triglyceride uye cholesterol mazinga uye kubatsira kuderedza kuzvimba.Paridza zvimedu zveavocado pane toast kana wedzera avocado kusalad yako kuti uwedzere moyo.
8.Tomatoes
Madomasi akapfuma mulycopene, antioxidant ine simba inozivikanwa nemoyo inodzivirira zvinhu.Ongororo dzinoratidza kuti kunwa lycopene kunogona kuderedza njodzi yechirwere chemwoyo, BP, uye sitiroko.Unogona kudya madomasi ari mbishi mumasalad, sechigadziko chemasoso kana soups, kana kutogocha muchoto kuitira kudziya, kupfuma.
9.Chokoreti yakasviba
Hongu, unoverenga izvozvo!Chokoreti yakasviba ine zvishoma zvecocoa ye70% uye yakapfuma mu flavonoids uye antioxidants.Mishonga iyi inobatsira kuderedza kuzvimba, kunatsiridza kuyerera kweropa, uye kuderedza BP.Rangarira, mwero ndiyo kiyi, saka zvibate kune mashoma masikweya echokoreti yakasviba kuti uwane chikafu chinonaka, chine hutano hwemoyo.
10. Green tea
Chekupedzisira asi chisiri chidiki, green tea ine akasiyana ehutano mabhenefiti uye yakanakisa yekuwedzera kune chero moyo-utano hwekudya.Pamusoro pehuwandu hune mwero hwecaffeine, green tea ine makatechini, an antioxidant inogona kubatsira kuderedza njodzi yechirwere chemoyo nekuvandudza hutano hwemoyo uye ropa lipid profile.
1. Kuderedza cholesterol mazinga
Chikafu chine hutano hwemoyo chinogona kubatsira kudzora mazinga echolesterol.Nokudya zvokudya zvinovaka muviri zvakadai semichero, miriwo, uye zviyo zvakakwana, tinogona kuderedza ngozi yedu yeholesterol yakawanda, iyo inonyanya kukonzera chirwere chemwoyo.Idzi sarudzo dzekudya dzinopa soluble fiber, chinhu chine simba chinobatsira kubvisa yakawandisa cholesterol kubva mumuviri.Uyezve, kutsiva mafuta asina hutano anowanzo kuwanikwa muzvokudya zvakagadziriswa nemafuta ane hutano anowanikwa mumakotapeya, nzungu, uye mafuta emuorivhi zvinogona kubatsira kuchengetedza zvakakwana cholesterol mazinga.
2. Chengetedza BP
High blood pressure inoisa kushushikana pamwoyo yedu uye inowedzera njodzi yechirwere chemoyo.Sezvineiwo, kudya kudya kunovaka moyo kune zvakawanda zvakanaka zvekudzora BP.Zvikafu zvine potasium zvakaita semabhanana, mbatatisi, nemakotapeya zvinobatsira kuderedza mazinga esodium mumuviri, nekudaro kudzivirira kukwira kweropa.Pamusoro pezvo, kuwedzera mapuroteni akaonda sehove, huku, uye nyemba zvinogona kutsigira BP ine hutano nekuda kwekuderera kwadzo kwemafuta.
3. Simbisa immune system
Chikafu chakadzikama, chine hutano hwemoyo chinoita basa rakakosha mukuvaka kusimba kwemasoja emuviri wedu.Zvikafu zveAntioxidant-rich, zvakaita semabheri, sipinachi, uye kare, zvinopa mavhitamini akakosha nemaminerari anosimbisa nzira dzedu dzekudzivirira uye anovandudza kugona kwemuviri wedu kurwisa hutachiona, hosha, uye kuzvimba.Nekushandisa chikafu ichi nguva nenguva, tinogona kusimbisa kusadzivirirwa kwedu nekuvandudza hutano hwedu hwese.
1. Trans mafuta
Trans mafuta mafuta ekugadzira anowanikwa mune zvakawanda zvakagadziriswa uye zvakakangwa chikafu.Mafuta aya anowedzera mazinga eLDL (low-density lipoprotein) cholesterol (inonziwo "yakaipa" cholesterol) muropa redu.Trans mafuta anogona kuderedza mazinga eHDL (high-density lipoprotein) cholesterol, inozivikanwa se "yakanaka" cholesterol.Uku kusaenzana kunowedzera njodzi yechirwere chemoyo, hosha yemoyo, uye sitiroko.Kuti uchengetedze hutano hwemoyo wako, bvisa kana kuderedza zvakanyanya madyiro ako akagadzirwa senge makuki, keke, margarine uye zvakakangwa chikafu.
2. High-sodium zvokudya
Chikafu chepamusoro-sodium chinogona kuwedzera BP uye kuisa kushushikana kusingakoshi pamwoyo.Kushandisa sodium yakawandisa kunogona kukonzera kuchengetwa kwemvura, zvichiita kuti kuwedzerwa kweropa, izvo zvinogona kukonzera kuwedzera kweropa.Zvokudya zvakagadziriswa uye zvakaputirwa zvakadai semasobho emumagaba, chikafu chinokurumidza, nyama inonaka, uye cheeses yakagadzirwa kazhinji ine yakawanda ye sodium.Iva nechokwadi chekuverenga mavara ezvokudya, sarudza yakaderera-sodium dzimwe nzira, uye sarudza zvinyoro zvitsva kuchengetedza kudya-kune utano hwemwoyo.
3. Mafuta akazara
Mafuta akazara, anowanzo kuwanikwa muzvigadzirwa zvemhuka zvakadai senyama ine mafuta, ganda-pahuku, zvigadzirwa zvemukaka zvakazara nemafuta, zvinogona kukwidza LDL cholesterol mazinga.Kunyange zvazvo muviri uchida zvishoma zvemafuta akazara, kudya zvakanyanya kunogona kukonzera kuwedzera kwecholesterol mutsinga dzeropa uye kuwedzera ngozi yehosha yemwoyo.Kuti udzivirire mwoyo wako, sarudza nyama isina kuonda, zvigadzirwa zvemukaka zvisina mafuta mashoma, uye sarudza mafuta ane utano semafuta omuorivhi zvine mwero.
4. Shuga uye zvinotapira zvekugadzira
Kushandisa shuga yakawandisa kunogona kukonzera kufutisa, chirwere cheshuga uye chirwere chemoyo.Shuga yakawedzerwa inovigwa muzvikafu zvakawanda zvakagayiwa, zvakadai sezvinwiwa zvine shuga, zviyo, snacks, uye madhiri.Zvekugadzira zvinotapira, nepo zvine macalorie mashoma, zvinogona zvakare kuunza njodzi dzehutano.Kudya kwakanyanya kwezvinotapira zvekugadzira kunogona kukonzera uremu, chirwere cheshuga, uye njodzi yakawedzera yechirwere chemoyo.Kuti uchengetedze hutano hwemoyo wako, kuderedza kudyiwa kweshuga, sarudza michero yakazara sedzimwe nzira dzekudya zvine shuga, uye sarudza zvinotapira zvechisikigo seuchi kana stevia zvine mwero.
5. Nyama yakagadzirwa
Mhuka dzakagadzirwa senge soseji, imbwa dzinopisa, bhekoni uye nyama yedeli yakakwira musodium, mafuta akazara uye anochengetedza.Kugara uchidya nyama yakagadzikwa kunogona kuwedzera njodzi yako yechirwere chemwoyo, BP, uye kunyange mamwe marudzi egomarara.Sarudza maonda akachekwa enyama nyowani, huku, nehove kuitira mamwe mapuroteni ane hutano.Kana iwe usingakwanise kuramba nyama yakagadzikiswa, sarudza yakaderera-sodium sarudzo kana edza kuimisa kune yakakosha zviitiko.
6. Zvokudya zvakakangwa uye zvinokurumidza
Zvokudya zvakakangwa uye chikafu chekukurumidza kazhinji zvine huwandu hwakawanda hwemafuta asina kunaka, sodium, uye macalorie, zvichiunza njodzi katatu kuhutano hwemoyo wako.Iyo frying haingowedzere mafuta akazara uye trans mafuta, asi zvakare inoderedza kukosha kwekudya kwechikafu.Kugara uchidya zvakakangwa kana chikafu chinokurumidza kunogona kukonzera njodzi yekuwedzera kufutisa, high cholesterol, high blood pressure uye chirwere chemwoyo.Pane kudaro, shandisa nzira dzekubika dzine hutano kubika kumba, zvakadai sekubika, kubika, kana kubika.
7. Kunwisa doro
Kunyange zvazvo kunwa zvine mwero kwakanakira mwoyo wako, kunyanyonwisa kunogona kukonzera zvinetso zvoutano zvakasiyana-siyana, kusanganisira hosha yemwoyo.Kunwisa kunogona kukwidza BP, kunokonzera kufutisa, uye kuwedzera njodzi yekutadza kushanda kwemwoyo, sitiroko, uye kurova kwemwoyo kusingaite.Kuti udzivirire moyo wako, kunwa doro kunofanirwa kuganhurwa kune mwero mwero - chinwiwa chimwe chete pazuva chevakadzi uye anosvika maviri ezvinwiwa pazuva kune varume.
● Turmeric chimwe chirunga chine simba chine mushonga unoshanda unonzi curcumin, une anti-inflammatory and antioxidant properties.Kugara kunwa turmeric kwakabatanidzwa nekuderedzwa kwengozi yechirwere chemoyo uye kuvandudzwa kwemidziyo yeropa.Kuwedzera izvi zvinonaka zvinonaka pakubika kwako hakungowedzeri kudya kunovaka muviri chete asiwo kunobatsira kuchengeta moyo wako uine hutano.
● Magnesium iminerari inokosha inobatanidzwa mumakemikoro akawanda emumuviri, kusanganisira ayo ane chokuita nekushanda kwemwoyo.Tsvagiridzo inoratidza kuti magnesium yekuwedzera inogona kubatsira kudzikisa BP, kuderedza kuomarara kwe arterial uye kunatsiridza hutano hwemoyo.Kusanganisira magnesium-yakapfuma chikafu mukudya kwako kana kufunga nezve magnesium yekuwedzera inogona kuona kuti moyo wako unowana rutsigiro rwaunoda.Magnesium supplements inouya nenzira dzakawanda, uye unogona kusarudza rudzi rwunokunakira zvichienderana nezvaunoda.
●Magnesium Taurate ndeyekuwedzera iyo basa guru nderekusimudzira hutano hwemoyo uye simba remuviri.Mukuwedzera, taurine inovandudza metabolism yemafuta, inoderedza cholesterol yeropa uye triglyceride mazinga, uye inowedzera "yakanaka cholesterol" (HDL) mazinga.
● Vhitamini D, inozivikanwawo se“vhitamini yezuva,” inokosha pakuchengetedza mapfupa akasimba uye kutsigira gadziriro yomuviri inodzivirira zvirwere.Nekudaro, tsvakiridzo iri kubuda iri kubatanidza kushomeka kwevhitamini D kune njodzi yakawedzera yechirwere chemoyo.Vitamin D3 supplementation inonyanya kukosha kune vanhu vane kushomeka kwezuva nekuti inobatsira kudzora BP, kuderedza kuzvimba, uye kuwedzera basa remoyo.
Mubvunzo: Chii chinonzi kudya kwemoyo-utano?
A: Chikafu chemoyo chinoreva chirongwa chekudya chinosanganisira chikafu chinobatsira hutano hwemoyo.Inowanzobatanidza michero yakasiyana-siyana, miriwo, zviyo zvakakwana, mapuroteni akaonda, uye mafuta ane utano apo achideredza kushandiswa kwezvokudya zvakagadzirwa, mafuta akazara, uye shuga yakawedzerwa.
Mubvunzo: Sei kudya kwemoyo-utano kwakakosha?
A: Chikafu chine hutano hwemwoyo chakakosha nekuti chinogona kubatsira kuderedza njodzi yekuva nechirwere chemoyo, kuderera kweBP, kugadzirisa cholesterol, uye kuchengetedza uremu hune hutano.Nekutevera maitiro ekudya ane hutano, vanhu vanogona kuvandudza hutano hwemoyo uye zvinogona kudzivirira matambudziko ane chekuita nemoyo.
Disclaimer: Ichi chinyorwa ndecheruzivo rwese chete uye hachifanirwe kutorwa sechero zano rekurapa.Imwe yeruzivo rweblog post runobva kuInternet uye haina hunyanzvi.Iyi webhusaiti ine basa rekugadzirisa, kufomatidza uye kugadzirisa zvinyorwa.Chinangwa chekuendesa rumwe ruzivo hachirevi kuti unobvumirana nemaonero ayo kana kusimbisa uchokwadi hwezvirimo.Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kuita shanduko kuhutano hwako hwehutano.
Nguva yekutumira: Oct-17-2023
