Ukudla Okunempilo Okunempilo Okumangazayo

-Delile

• 1. Imifino eluhlaza
• 2. Izinhlamvu Eziphelele
• 3. Amajikijolo
• 4. Ukwatapheya
• 5. Amafutha Amafutha Nenhlanzi Oyili
• 6. Ama-walnuts
• 7. Ubhontshisi
• 8. Chocolate Emnyama
• 9. Utamatisi
• 10. Ama-alimondi
• 11. Imbewu
• 12.Igalikhi
• 13. Amafutha Omnqumo
• 14. Edamame
• 15. Itiye Eliluhlaza
• Okusemqoka

Isifo senhliziyo sibanga cishe ingxenye eyodwa kwezintathu zabo bonke abantu abafayo emhlabeni jikelele).

Ukudla kudlala indima enkulu empilweni yenhliziyo futhi kungathinta ubungozi besifo senhliziyo.

Eqinisweni, ukudla okuthile kungathonya umfutho wegazi, i-triglycerides, amazinga we-cholesterol nokuvuvukala, konke okuyizinto eziyingozi zesifo senhliziyo.

Nakhu ukudla okungu-15 okufanele ngabe ukudla ukukhulisa impilo yenhliziyo yakho.

1. Imifino eluhlaza

Imifino eluhlaza engafakwanga imifino efana nesipinashi, i-kale ne-collard imifino yaziwa kakhulu ngengcebo yamavithamini, amaminerali kanye nama-antioxidants.

Ikakhulu, zingumthombo omuhle ka-vitamin K, osiza ukuvikela imithambo yakho yegazi futhi ukhuthaze ukujiya kwegazi okufanele (,).

Futhi aphezulu kuma-nitrate okudla, okukhonjisiwe ukuthi anciphisa umfutho wegazi, anciphisa ukuqina kwemithambo yegazi futhi athuthukise ukusebenza kwamaseli agxile emithanjeni yegazi ().

Ezinye izifundo zithole ukuxhumana phakathi kokukhuphula ukudla kwakho imifino eluhlaza kanye nobungozi obuphansi besifo senhliziyo.

Ukuhlaziywa okukodwa kwezifundo eziyisishiyagalombili kwathola ukuthi ukwanda kokudla kwemifino eluhlaza okwenyukayo kwakuhlotshaniswa nezifo ezisezingeni eliphansi ze-16% zesifo senhliziyo ().

Olunye ucwaningo kwabesifazane abangama-29,689 lukhombise ukuthi ukudla kakhulu imifino eluhlaza kunamahloni okuxhunyaniswe nengozi ephansi kakhulu yesifo senhliziyo ().

Isifinyezo Imifino eluhlaza enganamafutha inovithamini K nama-nitrate amaningi, okungasiza ekwehliseni umfutho wegazi nokwenza ngcono ukusebenza komzimba. Ucwaningo lukhombisa ukuthi ukudla kakhulu imifino enamaqabunga kuhlotshaniswa nengozi ephansi yesifo senhliziyo.

2. Izinhlamvu Eziphelele

Izinhlamvu eziphelele zifaka zonke izingxenye ezintathu ezinothile ezinomsoco: igciwane, i-endosperm ne-bran.

Izinhlobo ezivamile zokusanhlamvu okuphelele zifaka phakathi ukolweni ophelele, irayisi elinsundu, i-oats, i-rye, ibhali, i-buckwheat ne-quinoa.

Uma kuqhathaniswa nezinhlamvu ezihlanjululwe, okusanhlamvu okuphelele kuphakeme ku-fiber, okungasiza ukunciphisa i-cholesterol "embi" ye-LDL futhi kunciphise ubungozi besifo senhliziyo (,,).

Izifundo eziningi zithole ukuthi ukufaka okusanhlamvu okuphelele ekudleni kwakho kungazuzisa impilo yenhliziyo yakho.

Ukuhlaziywa okukodwa kwezifundo ezingama-45 kuphethe ngokuthi ukudla ama-servings amathathu ngaphezulu okusanhlamvu okuphelele nsuku zonke kuhlotshaniswa nengozi ephansi engama-22% yesifo senhliziyo ().

Ngokufanayo, olunye ucwaningo luthole ukuthi ukudla okungenani ama-servings amathathu okusanhlamvu kwehle kakhulu umfutho wegazi we-systolic nge-6 mmHg, okwanele ukunciphisa ubungozi bokushaywa unhlangothi cishe ngama-25% ().

Lapho uthenga okusanhlamvu okuphelele, qiniseka ukuthi ufunda ilebula lezithako ngokucophelela. Imishwana efana nokuthi "okusanhlamvu okuphelele" noma "ukolweni ophelele" ikhombisa umkhiqizo okusanhlamvu okuphelele, kanti amagama anjengokuthi "ufulawa kakolweni" noma "i-multigrain" kungenzeka.

Isifinyezo Ucwaningo lukhombisa ukuthi ukudla okusanhlamvu okuphelele kuhlotshaniswa ne-cholesterol ephansi kanye ne-systolic blood pressure, kanye nengozi ephansi yesifo senhliziyo.

3. Amajikijolo

Amajikijolo, amajikijolo, amajikijolo kanye namajikijolo agcwele izakhamzimba ezibalulekile ezibamba iqhaza elikhulu empilweni yenhliziyo.

Amajikijolo futhi acebile ngama-antioxidants afana nama-anthocyanins, avikela ekucindezelekeni kwe-oxidative nokuvuvukala okunomthelela ekuthuthukiseni isifo senhliziyo ().

Ucwaningo lukhombisa ukuthi ukudla amajikijolo amaningi kunganciphisa izici eziningana zobungozi besifo senhliziyo.

Isibonelo, ucwaningo olulodwa kubantu abadala abangama-27 abane-syndrome ye-metabolic lubonise ukuthi ukuphuza isiphuzo esenziwe ngama-strawberry omisiwe amasonto ayisishiyagalombili kunciphise i-cholesterol "embi" ye-LDL ngo-11% ().

I-Metabolic syndrome yiqoqo lezimo ezihambisana nengozi enkulu yesifo senhliziyo.

Olunye ucwaningo luthole ukuthi ukudla ama-blueberries nsuku zonke kuthuthukisa ukusebenza kwamaseli agudle imithambo yegazi, esiza ukulawula umfutho wegazi nokujiya kwegazi ().

Ngokwengeziwe, ukuhlaziywa kwezifundo ezingama-22 kukhombisile ukuthi ukudla amajikijolo kuhlotshaniswa nokwehliswa kwe-cholesterol "embi" ye-LDL, umfutho wegazi we-systolic, inkomba yomzimba womzimba kanye nezimpawu ezithile zokuvuvukala ().

Amajikijolo angaba yisidlwana esanelisayo noma uphudingi omnandi onama-khalori aphansi. Zama ukwengeza izinhlobo ezimbalwa ezahlukahlukene ekudleni kwakho ukuze usebenzise izinzuzo zazo ezihlukile zezempilo.

Isifinyezo Amajikijolo acebile ngama-antioxidants. Ucwaningo lukhombisa ukuthi ukuzidla kunganciphisa izinto eziningi eziyingozi zesifo senhliziyo.

4. Ukwatapheya

Ukwatapheya ungumthombo omuhle kakhulu wamafutha we-monounsaturated anempilo, axhumene namazinga ancishisiwe we-cholesterol kanye nengozi ephansi yesifo senhliziyo ().

Ucwaningo oluthile lubheke imiphumela yokudla okunciphisa ama-cholesterol kubantu abangama-45 abakhuluphele ngokweqile nabakhuluphele, elinye lamaqembu okuhlola lisebenzisa ukwatapheya owodwa ngosuku.

Iqembu le-avocado lithole ukuncipha ku-cholesterol "embi" ye-LDL, kufaka phakathi amazinga aphansi we-cholesterol encane, eminyene ye-LDL, okukholelwa ukuthi inyusa kakhulu ubungozi besifo senhliziyo ().

Olunye ucwaningo olufaka abantu abayi-17,567 lukhombisile ukuthi labo abadla ukwatapheya njalo babeyingxenye yamathuba okuba nesifo semetabolic syndrome ().

Ama-avocado nawo acebile nge-potassium, umsoco obalulekile empilweni yenhliziyo. Eqinisweni, i-avocado eyodwa kuphela inikezela ngama-975 milligram we-potassium, noma cishe i-28% yenani olidingayo ngosuku (19).

Ukuthola okungenani amagremu angu-4.7 we-potassium ngosuku kunganciphisa umfutho wegazi ngesilinganiso esingu-8.0 / 4.1 mmHg, esihambisana nengozi ephansi engu-15% yokushaywa unhlangothi ().

Isifinyezo Ukwatapheya uphezulu emafutheni angama-monounsaturated ne-potassium. Bangasiza ukwehlisa i-cholesterol yakho, umfutho wegazi nobungozi be-metabolic syndrome.

5. Amafutha Amafutha Nenhlanzi Oyili

Izinhlanzi ezinamafutha ezinjenge-salmon, i-mackerel, ama-sardine ne-tuna zilayishwa ngama-omega-3 fatty acids, afundwe kakhulu ngezinzuzo zawo zezempilo yenhliziyo.

Kocwaningo olulodwa kubantu abangama-324, ukudla i-salmon kathathu ngesonto amasonto ayisishiyagalombili kunciphise kakhulu umfutho wegazi we-diastolic ().

Olunye ucwaningo lukhombisile ukuthi ukudla inhlanzi esikhathini eside kwakuxhunyaniswa namazinga aphansi we-cholesterol ephelele, i-triglycerides yegazi, ushukela wegazi ozilazelayo kanye ne-systolic blood pressure.

Ngokwengeziwe, ukwehla ngakunye kwe-3.5-ounce (100-gram) ekusetshenzisweni kwenhlanzi masonto onke kwakuhlotshaniswa namathuba aphezulu we-19% wokuthola enye ingozi eyengeziwe yesifo senhliziyo, njengengcindezi ephezulu yegazi, isifo sikashukela noma ukukhuluphala ().

Uma ungadli ukudla kwasolwandle okuningi, uwoyela wezinhlanzi ungenye indlela yokuthola umthamo wakho wansuku zonke we-omega-3 fatty acids.

Izengezo zikawoyela wezinhlanzi zikhonjisiwe ukunciphisa i-triglycerides yegazi, ukuthuthukisa ukusebenza kwegazi nokunciphisa umfutho wegazi (,,,).

Amanye ama-omega-3 supplements afana ne-krill oyela noma i-algal oil ezinye izindlela ezidumile.

Isifinyezo Izinhlanzi ezinamafutha nezinhlanzi zezinhlanzi zombili ziphezulu kuma-omega-3 fatty acids futhi zingasiza ekunciphiseni izinto ezinobungozi besifo senhliziyo, kufaka phakathi umfutho wegazi, i-triglycerides ne-cholesterol.

6. Ama-walnuts

Ama-walnuts angumthombo omkhulu we-fiber nama-micronutrients afana ne-magnesium, ithusi ne-manganese (27).

Ucwaningo lukhombisa ukuthi ukufaka izinsiza ezimbalwa zama-walnuts ekudleni kwakho kungasiza ekuvikeleni isifo senhliziyo.

Ngokuya kokunye ukubuyekeza, ukudla ama-walnuts kunganciphisa i-cholesterol "embi" ye-LDL kuze kufike ku-16%, kwehle nge-diastolic yegazi nge-2-3 mm Hg futhi yehlise ukucindezeleka kwe-oxidative nokuvuvukala ().

Olunye ucwaningo kubahlanganyeli abangama-365 lubonise ukuthi ukudla okunezelwe ngama-walnuts kuholele ekwehleni okukhulu kwe-LDL kanye ne-cholesterol ephelele ().

Kuyathakazelisa ukuthi ezinye izifundo zithole nokuthi ukudla amantongomane njalo njengama-walnuts kuhlotshaniswa nengozi ephansi yesifo senhliziyo (,).

Isifinyezo Ucwaningo lukhombisa ukuthi ama-walnuts angasiza ukunciphisa i-cholesterol nomfutho wegazi futhi kungahle kuhlotshaniswe nengozi ephansi yesifo senhliziyo.

7. Ubhontshisi

Ubhontshisi uqukethe isitashi esimelana nakho, esiphikisana nokugayeka kokudla futhi sifakwe amagciwane alusizo esiswini sakho ().

Ngokwezifundo ezithile zezilwane, isitashi esimelana nemithi singathuthukisa impilo yenhliziyo ngokunciphisa amazinga egazi e-triglycerides ne-cholesterol (,,).

Ucwaningo oluningi luye lwathola nokuthi ukudla ubhontshisi kunganciphisa izici ezithile zobungozi besifo senhliziyo.

Kocwaningo olulodwa kubantu abangu-16, ukudla ubhontshisi we-pinto kunciphise amazinga e-triglycerides egazi kanye ne-cholesterol "ye-LDL" embi ".

Ukubuyekezwa okukodwa kwezifundo ezingama-26 kutholile nokuthi ukudla okunobhontshisi kanye nemidumba kwehle kakhulu emazingeni e-LDL cholesterol ().

Ngaphezu kwalokho, ukudla ubhontshisi kuye kwaxhunyaniswa nokwehla kwengcindezi yegazi nokuvuvukala, kokubili okuyizinto eziyingozi zesifo senhliziyo ().

Isifinyezo Ubhontshisi uphakeme kunesitashi esingazweli futhi kukhonjiswe ukuthi kunciphisa amazinga e-cholesterol kanye ne-triglycerides, umfutho wegazi ophansi wehlise ukuvuvukala.

8. Chocolate Emnyama

Ushokoledi omnyama ucebile ngama-antioxidants afana ne-flavonoids, angasiza ukukhulisa impilo yenhliziyo.

Kuyathakazelisa ukuthi izifundo eziningana zihlobanise ukudla ushokoledi ngengozi ephansi yesifo senhliziyo.

Ucwaningo olulodwa olukhulu lukhombisile ukuthi labo abadle ushokoledi okungenani kahlanu ngesonto babenengozi engama-57% engaphansi yesifo senhliziyo kunabadla i-chocolate ().

Olunye ucwaningo luthole ukuthi ukudla ushokoledi okungenani kabili ngeviki kuhlotshaniswa nengozi ephansi engama-32% yokuba ne-plaque ebaliwe emithanjeni ().

Khumbula ukuthi lezi zifundo zikhombisa ukuhlangana kodwa azibiki ezinye izinto ezingabandakanyeka.

Ngokwengeziwe, ushokoledi ungaba noshukela omningi nama-calories, angaphikisa izakhiwo zawo eziningi ezikhuthaza impilo.

Qiniseka ukuthi ukhetha ushokoledi omnyama osezingeni eliphakeme ngokuqukethwe kokhokho okungenani okungama-70%, futhi ulinganisele ukungenisa kwakho ukuze uzuze kakhulu ngezinzuzo zayo ezinempilo yenhliziyo.

Isifinyezo Ushokoledi omnyama uphezulu kuma-antioxidants afana ne-flavonoids. Kuhlotshaniswe nengozi ephansi yokwakha uqweqwe olubaliwe emithanjeni yegazi nesifo senhliziyo.

9. Utamatisi

Utamatisi ulayishwe nge-lycopene, isitshalo sombala semvelo esinezakhi ezinamandla zokulwa ne-antioxidant ().

Ama-antioxidants asiza ekunciphiseni ama-radicals wamahhala ayingozi, ukuvimbela ukulimala kwe-oxidative nokuvuvukala, zombili lezi zinto ezingaba nesifo senhliziyo.

Amazinga egazi aphansi e-lycopene axhumene nengozi eyengeziwe yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi (,).

Ukubuyekezwa okukodwa kwezifundo ezingama-25 kukhombisile ukuthi ukudla okuphezulu kokudla okunothe nge-lycopene kuhlotshaniswa nengozi encishisiwe yesifo senhliziyo nesifo sohlangothi ().

Olunye ucwaningo kwabesifazane abangama-50 abakhuluphele kakhulu luthole ukuthi ukudla utamatisi obuluhlaza izikhathi ezine ngesonto kukhuphule amazinga “amahle” e-HDL cholesterol ().

Amazinga aphezulu we-cholesterol ye-HDL angasiza ukususa i-cholesterol eyeqile kanye ne-plaque emithanjeni yokugcina inhliziyo yakho iphilile futhi ivikele izifo zesifo sohlangothi kanye nohlangothi ().

Isifinyezo Utamatisi ucebile nge-lycopene futhi uhlotshaniswa nengozi ephansi yesifo senhliziyo nesifo sohlangothi, kanye nokwanda kwe-cholesterol "enhle" ye-HDL.

10. Ama-alimondi

Ama-alimondi aminyene ngendlela enomsoco, aziqhayisa ngohlu olude lwamavithamini namaminerali abalulekile empilweni yenhliziyo.

Futhi ungumthombo omuhle wamafutha we-monounsaturated enempilo nenhliziyo, izakhi ezimbili ezibalulekile ezingasiza ukuvikela izifo zenhliziyo ().

Ucwaningo lubonisa ukuthi ukudla ama-alimondi kungaba nethonya elinamandla emazingeni akho e-cholesterol, futhi.

Ucwaningo olulodwa kubantu abangama-48 abane-cholesterol ephezulu lubonise ukuthi ukudla ama-ounces ayi-1.5 (ama-gram angu-43) ama-alimondi nsuku zonke amasonto ayisithupha kunciphise amafutha esiswini namazinga “we-LDL cholesterol” amabi, izici ezimbili eziyingozi zesifo senhliziyo ().

Olunye ucwaningo oluncane lwaluthola okufanayo, kubikwa ukuthi ukudla ama-alimondi amasonto amane kuholele ekwehleni okukhulu kuzo zombili i-LDL kanye ne-cholesterol ephelele ().

Ucwaningo lukhombisa nokuthi ukudla ama-alimondi kuhlotshaniswa namazinga aphezulu we-cholesterol ye-HDL, engasiza ekunciphiseni i-plaque buildup futhi igcine imithambo yakho icacile (,).

Khumbula ukuthi ngenkathi ama-alimondi enezakhamzimba eziningi kakhulu, nawo anama-calories amaningi. Linganisa izingxenye zakho bese ulinganisele ukungenisa kwakho uma uzama ukunciphisa umzimba.

Isifinyezo Ama-alimondi aphezulu ku-fiber kanye namafutha e-monounsaturated, futhi axhumene nokwehliswa kwe-cholesterol kanye namafutha esiswini.

11. Imbewu

Imbewu ye-Chia, ifilakisi nembewu ye-hemp konke kuyimithombo emikhulu yezakhamzimba ezinempilo, kufaka phakathi i-fiber ne-omega-3 fatty acids.

Izifundo eziningi zithole ukuthi ukwengeza lezi zinhlobo zembewu ekudleni kwakho kungathuthukisa izici eziningi zesifo senhliziyo, kufaka phakathi ukuvuvukala, umfutho wegazi, i-cholesterol kanye ne-triglycerides.

Isibonelo, imbewu ye-hemp iphezulu ku-arginine, i-amino acid ebilokhu ihlotshaniswa namazinga egazi ancishisiwe omaka abathile bokuvuvukala ().

Ngaphezu kwalokho, i-flaxseed ingasiza ukugcina umfutho wegazi kanye namazinga e-cholesterol elawulwa.

Ucwaningo olulodwa kubantu abane-high blood pressure lubonise ukuthi ukudla amagremu angama-30 embewu yefilakisi nsuku zonke isigamu sonyaka kunciphise umfutho wegazi we-systolic nge-10 mmHg futhi kwehlise umfutho wegazi we-diastolic nge-7 mmHg ().

Kokunye ukuhlola kwabantu abayi-17, ukudla isinkwa esenziwe ngofilakisi kukhonjiswe ukuthi kunciphisa inani eliphelele le-cholesterol ngo-7% ne-cholesterol “embi” ye-LDL ngo-9% ().

Yize kudingeka olunye ucwaningo ngemiphumela yezimbewu ze-chia empilweni yezenhliziyo kubantu, isifundo esisodwa kumagundane sathola ukuthi ukudla imbewu ye-chia kwehlisa amazinga we-triglyceride egazi namazinga akhuphukayo e-cholesterol ye-HDL ().

Isifinyezo Izifundo zabantu nezilwane zithole ukuthi ukudla imbewu kungathuthukisa izici eziningana zesifo senhliziyo, kufaka phakathi ukuvuvukala, umfutho wegazi, i-cholesterol ne-triglycerides.

12.Igalikhi

Sekungamakhulu eminyaka igalikhi isetshenziswa njengekhambi lemvelo lokwelapha izifo ezahlukahlukene.

Eminyakeni yamuva nje, ucwaningo luqinisekisile amandla alo okwelapha futhi lwathola ukuthi igalikhi ingasiza nokuthuthukisa impilo yenhliziyo.

Lokhu kubongwa ngokuba khona kwenkomponi ebizwa nge-allicin, okukholelwa ukuthi inenqwaba yemiphumela yokwelapha ().

Kwesinye isifundo, ukuthatha i-garlic ekhishwe ngemithamo ye-600-1,500 mg nsuku zonke amasonto angama-24 bekusebenza kahle njengomuthi ojwayelekile kadokotela ekwehliseni umfutho wegazi ().

Ukubuyekeza okukodwa kwahlanganisa imiphumela yezifundo ezingama-39 kwatholakala ukuthi ugalikhi anganciphisa inani eliphelele le-cholesterol ngokwesilinganiso se-17 mg / dL kanye ne-cholesterol "ye-LDL" embi "ngo-9 mg / dL kulabo abane-cholesterol ephezulu ().

Olunye ucwaningo luye lwathola ukuthi ukukhishwa kukagalikhi kungavimbela ukwakheka kweplatelet, okunganciphisa ubungozi bamahlule egazi nokushaywa unhlangothi (,).

Qiniseka ukuthi udla ugalikhi ungaphekiwe, noma uwuchoboze bese uwuyeka uhlale imizuzu embalwa ngaphambi kokupheka. Lokhu kuvumela ukwakheka kwe-allicin, kukhulise izinzuzo zayo ezingaba khona zezempilo.

Isifinyezo I-Garlic nezakhi zayo kukhonjisiwe ukusiza ukunciphisa umfutho wegazi kanye ne-cholesterol. Zingasiza futhi ekuvimbeleni ukwakheka kwegazi.

13. Amafutha Omnqumo

Okuyisisekelo ekudleni kwaseMedithera, izinzuzo ezinempilo yenhliziyo zamafutha omnqumo zibhalwe kahle.

Amafutha omnqumo agcwele ama-antioxidants, anganciphisa ukuvuvukala futhi anciphise ubungozi besifo esingelapheki (,).

Ibuye icebile ngama-monounsaturated fatty acids, futhi izifundo eziningi zikuhlobanise nokuthuthuka kwempilo yenhliziyo.

Eqinisweni, isifundo esisodwa kubantu abadala abayi-7,216 abasengozini enkulu yesifo senhliziyo sikhombisile ukuthi labo abadle uwoyela omningi kunabo bonke babenobungozi obuphansi ngama-35% bokuhlaselwa yisifo senhliziyo.

Ngaphezu kwalokho, ukutholakala okuphezulu kwamafutha omnqumo kuhlotshaniswa nengozi ephansi engama-48% yokufa ngenxa yesifo senhliziyo ().

Olunye ucwaningo olukhulu lukhombisile nokuthi ukutholakala okuphezulu kwamafutha omnqumo kuhlotshaniswa ne-systolic ephansi kanye ne-diastolic blood pressure ().

Sebenzisa izinzuzo eziningi zamafutha omnqumo ngokuwaconsa ngaphezu kwezitsha eziphekiwe noma ngokuwafaka kuma-vinaigrette nososo.

Isifinyezo Amafutha omnqumo aphezulu kuma-antioxidants namafutha e-monounsaturated. Kuhlotshaniswa nomfutho wegazi ophansi kanye nengozi yesifo senhliziyo.

14. Edamame

I-Edamame iyi-soya engavuthiwe etholakala njalo e-cuisine yase-Asia.

Njengeminye imikhiqizo yesoya, i-edamame icebile kuma-soy isoflavones, uhlobo lwe-flavonoid olungasiza ekunciphiseni amazinga e-cholesterol nokuthuthukisa impilo yenhliziyo.

Ukuhlaziywa okukodwa kwezifundo eziyi-11 kukhombisile ukuthi ama-soy isoflavones anciphise inani eliphelele le-cholesterol ngo-3.9 mg / dL kanye no-“bad” LDL cholesterol ngo-5 mg / dL ().

Okunye ukuhlaziywa kubonise ukuthi amagremu ama-50 wamaprotheni we-soy ngosuku anciphisa i-cholesterol ye-LDL ngokwesilinganiso esingu-3% ().

Uma kuhlanganiswe nolunye ushintsho ekudleni nasendleleni ophila ngayo, ngisho nokunciphisa kancane amazinga akho e-cholesterol kungaba nomthelela omkhulu engozini yesifo senhliziyo.

Ucwaningo olulodwa lubonise ukuthi ukwehla kwamazinga e-cholesterol ngokuphelele ngo-10% kuphela kuhlotshaniswa nengozi ephansi engu-15% yokufa ngenxa yesifo senhliziyo ().

Ngaphezu kokuqukethwe kwayo kwe-isoflavone, i-edamame ingumthombo omuhle wezinye izakhi zomzimba ezinempilo, kufaka phakathi i-fiber yokudla nama-antioxidants (68,).

Isifinyezo I-Edamame iqukethe ama-soy isoflavones, akhonjisiwe ukusiza ukwehlisa amazinga e-cholesterol. I-Edamame futhi iqukethe i-fiber nama-antioxidants, nayo engazuzisa impilo yenhliziyo.

15. Itiye Eliluhlaza

Itiye eliluhlaza lihlotshaniswa nezinzuzo eziningi zezempilo, kusukela ekukhuleni kwamafutha okwenyuka kuya ekuthuthukiseni ukuzwela kwe-insulin (,).

Ibuye igcwale ama-polyphenols nama-catechins, angenza ama-antioxidants ukuvikela ukulimala kwamaseli, ukunciphisa ukuvuvukala nokuvikela impilo yenhliziyo yakho.

Ngokuya ngokubuyekezwa okukodwa kwezifundo ezingama-20, ukutholakala okuphezulu kwama-catechins wetiye oluhlaza kuhlotshaniswa namazinga aphansi kakhulu we-LDL kanye ne-cholesterol ephelele ().

Ngaphezu kwalokho, ukuhlaziywa okubandakanya abantu abangu-1,367 kubonise ukuthi itiye eliluhlaza lehle kokubili umfutho wegazi we-systolic kanye ne-diastolic ().

Olunye ucwaningo oluncane luthole ukuthi ukuthatha i-green tea extract izinyanga ezintathu kwehlise umfutho wegazi, i-triglycerides, i-LDL kanye ne-cholesterol ephelele, uma kuqhathaniswa ne-placebo ().

Ukuthatha isithasiselo setiyi eluhlaza noma i-matcha yokuphuza, isiphuzo esifana netiye eliluhlaza kepha senziwe ngalo lonke itiye, nakho kungazuzisa impilo yenhliziyo.

Isifinyezo Itiye elihlaza liphezulu kuma-polyphenols nakumakatekini.Ihlanganiswe ne-cholesterol ephansi, i-triglycerides nomfutho wegazi.

Okusemqoka

Njengoba kuvela ubufakazi obusha, ukuxhumana phakathi kokudla nesifo senhliziyo kuyaqina.

Okubeka kupuleti lakho kungathonya cishe kuzo zonke izici zempilo yenhliziyo, kusuka kwingcindezi yegazi nokuvuvukala kuya emazingeni e-cholesterol nase-triglycerides.

Ukufaka lokhu kudla okunempilo yenhliziyo njengengxenye yokudla okunomsoco, okunomsoco ongcono kungasiza ekugcineni inhliziyo yakho isesimweni esihle futhi kunciphise nengozi yesifo senhliziyo.