Amathiphu Okudla Okunomsoco: Ukudla Okunempilo Enhliziyweni

-Delile

• Ukuze uthole ukudla okunempilo kwenhliziyo nokhalo oluncane, faka okusanhlamvu, izithelo, imifino enamahlamvu aluhlaza okumnyama, amantongomane, izinhlanzi ezinempilo namafutha athile kubhasikidi wakho wegrosa.
• Okusanhlamvu okuphelele: izinkwa namabele
• Amaqiniso ezithelo anempilo
• Okumnyama, okuluhlaza okotshani
• Izinzuzo ze-Omega 3 zamantongomane
• Izinhlanzi ezinempilo okufanele uzidle
• Amafutha okupheka anempilo
• Buyekeza kwe-

Ukuze uthole ukudla okunempilo kwenhliziyo nokhalo oluncane, faka okusanhlamvu, izithelo, imifino enamahlamvu aluhlaza okumnyama, amantongomane, izinhlanzi ezinempilo namafutha athile kubhasikidi wakho wegrosa.

Nawa amathiphu amaningi wokudla:

Okusanhlamvu okuphelele: izinkwa namabele

Izinhlamvu eziphelele zinikeza inani elikhulu le-fiber engancibiliki, esiza ukulawula isisindo ngokukugcwalisa, kanye ne-fiber ethambile enciphisa i-cholesterol ye-LDL (embi).

Ngokwengeziwe, ucwaningo luye lwathola ukuthi lapho ama-dieters edla izigaxa ezine noma ezinhlanu zokusanhlamvu okuphelele nsuku zonke, anciphisa amazinga awo we-C-reactive protein (CRP) ngamaphesenti angama-38 uma kuqhathaniswa nalabo abadla okusanhlamvu okucwengileko kuphela. Izinga eliphakeme njalo le-CRP lingafaka isandla ekuqineni kwemithambo yegazi, kwandise ingozi yokuhlaselwa yisifo senhliziyo noma isifo sohlangothi. Abaphenyi bathi ama-antioxidants ezinhlamvini ezinempilo ephelele angasiza amazinga aphansi wamazinga we-C-reactive protein (CRP) ngokunciphisa ukulimala kwamaseli akho, izicubu, nezitho zakho.

Amaqiniso ezithelo anempilo

Ukudla okunempilo okunempilo kufanele kufake ama-apula, amapheya, amawolintshi namajikijolo, okugcwele i-fiber nama-phytochemicals, akhombisa ukuthembisa ukulwa nesifo senhliziyo.

I-Lycopene, etholakala enhliziyweni yokudla okunempilo njengotamatisi, ikhabe kanye no-grapefruit obomvana / obomvu, kusiza ukwehlisa ingozi yesifo senhliziyo nemithambo yegazi. I-Watermelon ibuye inyuse amazinga we-arginine, i-amino acid ekhonjiswa ukuthuthukisa ukusebenza kwesitsha segazi emzimbeni.

Okumnyama, okuluhlaza okotshani

Ukudla okunempilo kwenhliziyo njenge-arugula nesipinashi kuqukethe i-folate, esiza ukudiliza i-homocysteine, i-amino acid esegazini eyandisa ingozi yesifo senhliziyo.

Izinzuzo ze-Omega 3 zamantongomane

Amantongomane awumthombo omuhle wefiber encibilikayo. Ama-Walnuts aziqhayisa ngama-omega-3 fatty acids, anciphisa amazinga e-triglyceride.

Ukudla okunempilo kwenhliziyo njengama-alimondi, ama-cashew nama-macadamia kugcwele amafutha e-monounsaturated, asiza ukwehlisa i-cholesterol ye-LDL (embi) futhi akhuphule i-cholesterol ye-HDL (enhle).

Izinhlanzi ezinempilo okufanele uzidle

Izinhlanzi ezinempilo zenhliziyo zifaka iSalmon nezinye izinhlanzi ezinamanzi abandayo ezinama-sardine, i-mackerel ne-herring, egcwele izinzuzo ze-omega 3. Inzuzo eyengeziwe yokudla okuphezulu kuma-omega-3 fatty acids: angasiza ukugcina impilo yethambo ngokunciphisa ukusebenza kwama-osteoclast, amaseli adiliza amathambo, ngokusho kocwaningo lwePennsylvania State University.

Amafutha okupheka anempilo

Ukudla okunempilo okunempilo kufanele kufake phakathi ama-monounsaturated fat, kusuka ekudleni okufana neminqumo, uwoyela womnqumo, kanye nembewu namafutha omnqumo, okunganciphisa ubungozi ngokusika amazinga egazi-cholesterol. Isipuni esisodwa samafutha omnqumo sinikeza amaphesenti ayi-8 e-RDA ku-vitamin E - i-antioxidant enamandla evimbela i-LDL cholesterol oxidation futhi inyuse i-HDL. Futhi, ngokungafani namafutha we-polyunsaturated, uhlobo lwe-monounsaturated lumelana kakhulu ne-oxidation, inqubo eholela ekulimaleni kweseli nezicubu. (Amafutha agcwele, atholakala enyameni ebomvu, ibhotela noshizi onamafutha agcwele, aphakamisa umthambo-ujamu we-cholesterol, ngakho-ke gwema noma unciphise lokhu kudla.)

Buyekeza kwe-