11 Ukutya Okulungileyo Kwintliziyo Yakho

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Iifomvu ezibomvu

Ukutya ukutya okunempilo kunye nenani elifanelekileyo leekhalori yindlela enye efanelekileyo yokunyamekela intliziyo yakho. I-American Heart Association ibonisa ukutya okunotye kwizityalo kunye nemifuno, iilizo ezipheleleyo, iimveliso ezinobisi ezincinci, iinkukhu, intlanzi kunye neentonga. Leyo ngcebiso ebalulekileyo. Ngoko phambi kokuba ubhale uluhlu lwakho olulandelayo lokutya, jonga ezinye zezinto ezizithandayo zokutya kwentliziyo.

Ii-apula ziqulethe i-phytochemical ebizwa ngokuba yi-quercetin eyenziwa njenge-artificial anti-inflammatory kwaye inokukunceda ukukhusela i- blood clots . Iipulo ziqukethe iivithamini kunye ne-fiber, ziza kwiintlobo ezininzi ezinonophelo kwaye ziphathekayo. Yidla i-apula kunye ne-walnuts okanye i-almonds njenge-snack enempilo okanye ungeze i-apula enomsila kwiimali zakho.

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Ukuxhaswa

I-avovocados izityebi kwi- monounsaturated fatty acids , njengamafutha eoli, kunye kunye nee-vithamini kunye neeprotochemicals ezisebenza njengama-antioxidants ukukhusela intliziyo yakho (kunye nezinye iinxalenye zomzimba wakho).

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Vegety Vegetables

Imifuno enamagqabi emifino isityebi kwiivithamini, amaminerali kunye ne-fiber, kunye ne-calories ephantsi. Ukutya imifuno eluhlaza idibene nayo iye yahlanganiswa nokugcinwa kweememori kangcono xa uneminyaka yobudala. Sebenzisa amaqabunga esipinachi esitsha njenge-saladi eluhlaza okanye ukhonza i-charity yaseSwitzerland okanye i-kale njenge-dish side. Munch kwi-broccoli entsha kunye ne-veggie dip in time-snack time.

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Oats

I-Oats iqukethe i-fiber e-soluble ebizwa ngokuthi i-beta glucan eyanceda ukunciphisa i- cholesterol yonke kunye ne-LDL cholesterol. I-fiber ehlanjululwayo inceda kwakhona ukugcina inkqubo yakho yokugaya iphilile. Jabulela i-oatmeal kunye nenani elincinci leeshukela elimdaka kunye ne-strawberries eninzi kunye nama-walnuts for breakfast. Izityalo ezinobungozi ezenziwe ngama-oats nazo zilungile kuwe-qiniseka ukuba ukhetha iimveliso ezingenayo ishukela esongezelelweyo.

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I-oyile ye-olivu

Ioli yoMnquma iyanciphisa umngcipheko wesifo senhliziyo ngokunciphisa amazinga e-LDL ye-cholesterol , kwaye yinto ebalulekileyo yokutya kweMedithera. Khetha ioli yomnqumo yokupheka okanye wenze udibaniso ococekileyo kwisonka esipheleleyo sotya ngokuthulula ioli yeoli yomnqophiso kwisitya esincinci kwaye ungeze iviniga ye-balsam kunye nefafa ye-oregano.

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Isiselo somdiliya esibomvu

Iwayini elibomvu liqulethe iipolphenol ezinokuthi zilungele intliziyo yakho. Kodwa qiniseka ukuba ujabulele ngokumodareyitha. Izifundo zibonisa ukuba kuphela ii-ounces zeewayini ezibomvu ngosuku ngalunye okufunekayo. Unokwehla utywala ngokupheleleyo kwaye uphuze utshintshe iwayini kwaye ufumane izibonelelo zempilo.

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Islamoni

I-Salmon ngumthombo ococekileyo we-omega-3 fatty acids ezikhusela intliziyo yakho ngokunciphisa kokubili ukuvuvukala nomngcipheko wegazi. La mafutha asebenza kwakhona ukugcina amazinga e-cholesterol akho aphilile. Yidla i-salmon okanye enye inhlanzi yolwandle enamafutha njengetyhuna, i-sardines, okanye i-herring ubuncinane kabini ngeveki. Ukuze ube nesidlo senhliziyo, zama i-salmon i-salmon nge-green vegetable kunye nesaladi esecaleni kunye nokufafaza kwerisi ye-lemon esikhundleni sokugqoka i-salad ephezulu.

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Soy kunye neSoy Foods

I-protein ye-Soy inokuthintela ukuhlaselwa kweentliziyo, ngakumbi xa isetyenziswe njengenxalenye yenyama ebomvu. Ukusebenzisa i-soy endaweni yokutya kuyakunciphisa i-fat fatated fat absorption kunye ne-omega-3 fatty acids yakho. Yongeza i-tofu kwi-fry oyintandokazi yakho okanye uthele ubisi lwe-soy kwi-cereal yakho yasekuseni.

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Imveliso yamatamatisi kunye neTamatato

Utamatisi zixutywe ngamavithamini, kwaye iimveliso zentamatisi zijoliswe phezulu kwi-lycopene. Ukongeza i-lycopene ekudleni kwakho kunokunceda ukukhusela intliziyo yakho, ingakumbi ukuba ukutya kwakho okwangoku akukunikezi zonke i-antioxidants oyifunayo. Ngoko wongeza iincindi zincinci zetamatyiti kwiisanti kunye ne-salads okanye ujonge i-sauce esekelwe kwi-tomato kwi-pasta yonke yengqolowa.

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IWalnuts

Uninzi lwamantongomane aququle i-fat monatursaturated, i-vitamin E, kunye nezinye izinto ezingokwemvelo ezikunceda ukugcina ama-cholesterol amazinga. I-Walnuts zizodwa kuba ziyimithombo emihle ye-omega-3 fatty acids. I-Walnuts yenza i-snack enkulu kunye nesiqhamo seziqhamo. Ukutya kwasekuseni, ufafaze i-walnuts ecocekileyo phezulu kwesitya se-oatmeal efudumele kunye nobusi obancinci okanye i-blueberries.

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Amazimba

Iintlobo zonke zinika iivithamini, izityela kunye nefiber eziya kunceda ukugcina intliziyo yakho iphilile kunye ne- LDL-cholesterol ephantsi kunye ne- triglycerides . Yenza isandwich ngeesibini zomtya we-100-pesenti isonka-isonka, ii-ounces ezintathu ze-turkey eziqhenqileyo, ininzi yamatamatayi kunye ne-avocado, kunye ne-lettuce kunye netsardard. Unokutshintshela ukusuka kwidrasta emhlophe ukuya kwi-pasta.

_Imithombo:

_{Biorklund M, van Rees A, Mensink RP, Onning G. "Utshintsho kwi-serum lipids kunye ne-postprandial glucose kunye ne-insulin emva kokusetyenziswa kotywala kunye ne-beta-glucans kwi-oats okanye ibhali: iilingo ezilawulwa ngolo hlobo." Eur J Clin Nutrition. Novemba (59): 1272-81.}

_{I-Hollænder PL, i-Ross AB, uKristensen M. "Ukutshintsha konke okusanhlamvu kunye negazi kuguquka kubantu abadala abaphilileyo: ukuphononongwa ngokuchanekileyo kunye nokuhlaziywa kweemitha zophando ezilawulwe ngokungenamsebenzi." Am J Clin Nutrition. 2015 Sep; 102 (3): 556-72.}

> Hubbard GP, Wolffram S, Lovegrove JA, Gibbins JM. "Ukungena kwe-quercetin kukuvimbela ukuhlanganiswa kweplatelet kunye neengxenye ezibalulekileyo zomgudu wokusebenziselwa kweplatelet owenziwe kwi-platelet kubantu." UJ Thromb Haemost. Dec; 2 (12): 2138-45.

_{UJoshipura KJ, Hu FB, Manson JE, Stampfer MJ, Rimm EB, Speizer FE, Colditz G, Ascherio A, Rosner B, uSpiegelman D, uWillett WC. "Isiphumo sesithelo kunye nemifuno singena engozini yokugula kwesifo senhliziyo." Ann Intern Med. Juni 19; 134 (12): 1106-14.}

> Ros, E. "Amantongomane kunye neCVD." Br J Nutriti. 2015 kuMbhi; 113 Isibonelelo 2: S111-20.