10 ukudla okulungele inhliziyo

-Delile

• 1. Amafutha Omnqumo e-Extra Virgin
• 2. Iwayini elibomvu
• 3. Garlic
• 4. Ifilakisi
• 5. Izithelo ezibomvu
• 6. Oats
• 7. Utamatisi
• 8. Ama-sardine, i-tuna ne-salmon
• 9. Ushokoledi omnyama
• 10. Ukwatapheya

Ukudla okulungele inhliziyo futhi okunciphisa ubungozi bezifo zenhliziyo ezifana nomfutho wegazi ophakeme, isifo sohlangothi noma isifo senhliziyo yilokho okunothe ngamafutha e-antioxidant, imicu kanye namafutha e-monounsaturated noma e-polyunsaturated, njengamafutha omnqumo, igalikhi, i-oats, utamatisi kanye nesardini , isibonelo.

Ngaphezu kokunakekelwa kokudla, kubalulekile futhi ukuzivocavoca umzimba okungenani kathathu ngesonto, ngoba kuletha izinzuzo njengokukhuthaza ukusakazwa kwegazi, ukwenza ngcono isimo senhliziyo nokukhuthaza ukubonakala kwemithambo yegazi emisha, okunciphisa amathuba ezimeni zokuhlaselwa yinhliziyo noma isifo sohlangothi.

1. Amafutha Omnqumo e-Extra Virgin

Amafutha omnqumo e-extra virgin acebile emafutheni amahle nama-antioxidants akhuphula i-cholesterol enhle futhi anciphise i-cholesterol embi, ithuthukise ukujikeleza kwegazi futhi isize ukuvimbela isifo sokuqina kwemithambo yegazi. Ukukufaka ekudleni, ungangeza isipuni esingu-1 samafutha omnqumo phezu kokudla kwesidlo sasemini nesasebusuku, bese ukusebenzisela isaladi yesizini noma amaqanda gazinga, ngokwesibonelo. Thola ukuthi ungawakhetha kanjani amafutha omnqumo ahamba phambili esitolo.

2. Iwayini elibomvu

Iwayini elibomvu licebile nge-resveratrol, i-antioxidant polyphenol esiza ukunciphisa izinkinga ezinjengesifo senhliziyo, ithuthukise amazinga e-cholesterol futhi yehlise ukuvuvukala. I-Resveratrol ikhona futhi embewini nasezikhumbeni zamagilebhisi ansomi, futhi ikhona nakujusi wamagilebhisi ophelele.

Okufanelekile ukusebenzisa ingilazi eyodwa yewayini elibomvu ngosuku, cishe ngama-150 kuya ku-200 ml wabesifazane, kuze kufike ku-300 ml kwabesilisa.

3. Garlic

I-Garlic isetshenziswe amakhulu amaningi eminyaka njengokudla okwelaphekayo, futhi izinzuzo zayo ezinkulu ukugcina impilo yemithambo yegazi ngesikhathi sokuguga, ukusiza ukulawula isifo sikashukela kanye ne-cholesterol, ukunciphisa umfutho wegazi, ukuvimbela umdlavuza wendlala yesinye kanye nokusebenza njenge-antifungal. Bona izindlela zokusebenzisa ugarlic ukuvikela inhliziyo yakho.

4. Ifilakisi

I-flaxseed iyimbewu ecebile nge-fiber ne-omega-3, uhlobo lwamafutha we-polyunsaturated asiza ukunciphisa i-cholesterol, ithuthukise ukujikeleza kwegazi futhi yehlise ukuvuvukala. Ukuze kumunce amanoni ayo, i-flaxseed kufanele idliwe ngendlela kafulawa, ngoba ithumbu alikwazi ukugaya yonke imbewu. Unenketho yokusebenzisa izithako kumaphilisi anamafutha efilakisi.

Lapho yonke imbewu idliwe, imicu yayo ihlala ingashintshi, isize ukulwa nokuqunjelwa. Ufulawa wefilakisi ungezwa phezu kwezithelo zesidlo sasekuseni noma ukudla okulula, kufakwe kuma-yogurts, amasaladi kanye namavithamini. Bona okuningi ngamafutha we-flaxseed.

5. Izithelo ezibomvu

Izithelo ezibomvu ezifana ne-sitrobheli, i-acerola, i-guava, i-blackberry, i-jabuticaba, i-watermelon, i-plum, i-raspberry ne-goji berry zinothile ngama-antioxidants asiza ukuvimbela i-atherosclerosis, isifo esivala imithambo yegazi ngokuhamba kwesikhathi futhi esingadala izinkinga ezinjengesifo senhliziyo nesifo sohlangothi.

Ngaphezu kwalokho, lezi zithelo zinothile ku-vitamin C, i-lycopene, amavithamini B kanye ne-fiber, izakhamzimba ezisiza ukuvimbela izinkinga ezinjengomdlavuza nokuguga ngaphambi kwesikhathi. Thola zonke izinzuzo zalezi zithelo.

6. Oats

Ama-oats awuhlamvu olunothe nge-fiber, okusiza ukulawula i-cholesterol, umfutho wegazi kanye neglucose egazini, okuwushukela wegazi. Le micu ibuye ikhuthaze ukusebenza kwamathumbu nokunakekelwa kwezimbali ezinempilo, okubalulekile ukuvikela izifo ezinjengomdlavuza nokwenza ngcono ukujikeleza kwegazi.

Ukuze uthole izinzuzo zayo, kufanele usebenzise izipuni eziyi-1 ukuya kwezi-2 zama-oats ngosuku, ezingafakwa kumavithamini, amasaladi wezithelo, ama-porridges noma izindlela zokupheka amakhekhe namakhukhi.

7. Utamatisi

Utamatisi ucebe kakhulu nge-lycopene, enye yama-antioxidants anamandla kakhulu asebenza emzimbeni ukwenza ngcono ukujikeleza kwegazi nokuvikela izinkinga ezinkulu, njengomdlavuza kanye ne-atherosclerosis. I-Lycopene itholakala ikakhulu lapho utamatisi ushiswa, ngokwesibonelo, ngezinsalela zikatamatisi.

Ukusebenzisa utamatisi ekudleni kulula kakhulu, njengoba kungena ezinhlotsheni ezahlukahlukene zamasaladi, isitshulu, amajusi nososo, okuhlanganisa cishe zonke izinhlobo zezitsha.

8. Ama-sardine, i-tuna ne-salmon

Ama-sardine, i-tuna ne-salmon yizibonelo zezinhlanzi ezicebile ku-omega-3, okuyisakhamzimba esikhona emafutheni ezinhlanzi zamanzi anosawoti. I-Omega-3 ngamafutha amahle asiza ukulawula amazinga e-cholesterol, ukwenza ngcono i-cholesterol enhle nokusiza ukuvikela isifo sokuqina kwemithambo yegazi.

Ngaphezu kwalokho, kunciphisa nokuvuvukala komzimba wonke, futhi lezi zinhlanzi kufanele zifakwe ekudleni okungenani ama-3 ngesonto. Yazi okunye ukudla okunothile kuma-omega-3s.

9. Ushokoledi omnyama

Ushokoledi omnyama, ovela ku-70% cocoa, uletha izinzuzo zezempilo ngokuba nokuqukethwe okuphezulu kukakhokho, okwengeza amafutha amahle nama-antioxidants kushokholethi. Lezi zakhi zomzimba zisebenza emzimbeni ngokwenza ngcono umfutho wegazi, zivimbele ukwakheka kwamapuleti we-atheromatous avale imithambo yegazi nokwenza ngcono amazinga kashukela egazini.

Ukuthola lezi zinzuzo, kunconywa ukuthi kudle cishe izikwele ezi-3 zikashokoledi omnyama ngosuku, okulingana cishe no-30 g.

10. Ukwatapheya

Ukwatapheya ucebile ngamafutha e-monounsaturated, akwazi ukukhulisa i-cholesterol enhle futhi anciphise amazinga amabi we-cholesterol egazini. Ngaphezu kwalokho, ukwatapheya futhi ucebile nge-carotenoids, i-potassium ne-folic acid, izakhamzimba ezithuthukisa ukujikeleza kwegazi.

Ukwatapheya ungasetshenziswa kumavithamini, amasaladi noma kudliwe ngendlela ye-guacamole, okuyindlela yokupheka enosawoti omnandi ngalesi sithelo. Bona ukuthi ungakwenza kanjani lapha.

Ngaphezu kokudla lokhu kudla, kubalulekile futhi ukugwema ukusetshenziswa kokudla okunoshukela, ufulawa omhlophe namafutha amabi, afana nesoseji, isoseji, ham, amakhekhe, amaswidi kanye nokudla okulula. Ukusiza, bona ukushintshana okunempilo okungu-10 okusiza ukuvikela inhliziyo.