Ukutya oku-10 okulungele intliziyo

Umxholo

• 1. Ioyile yeOlive eyongezelelweyo yeNtombikazi
• 2. Iwayini ebomvu
• 3. Igalikhi
• 4. Iflakisi
• 5. Iziqhamo ezibomvu
• 6. Ihabile
• 7. Utamatisi
• 8. Iisardadi, ityhuna kunye nesalmon
• 9. itshokolethi emnyama
• 10. Iavokhado

Ukutya okulungele intliziyo kunye nokunciphisa umngcipheko wezifo zentliziyo ezifana noxinzelelo lwegazi oluphezulu, ukubetha okanye ukuhlaselwa yintliziyo zizityebi kwizinto ezinokulwa ne-antioxidant, iifayili kunye ne-monounsaturated okanye i-polyunsaturated fat, njengeoli yeoli, igalikhi, i-oats, iitamatati kunye ne-sardines , umzekelo.

Ukongeza ekunyamekeleni ukutya, kubalulekile ukuba wenze umthambo ubuncinci amaxesha ama-3 ngeveki, njengoko izisa izibonelelo ezinje ngokukhuthaza ukujikeleza kwegazi, ukuphucula imeko yentliziyo kunye nokukhuthaza ukubonakala kwemithambo yegazi emitsha, enciphisa amathuba kwimeko yokuhlaselwa sisifo sentliziyo okanye ukubetha.

1. Ioyile yeOlive eyongezelelweyo yeNtombikazi

I-oyile ye-olive eyongezelelekileyo ityebile kumafutha alungileyo nakwii-antioxidants ezonyusa i-cholesterol elungileyo kunye nokunciphisa i-cholesterol embi, ukuphucula ukujikeleza kwegazi kunye nokunceda ukukhusela i-atherosclerosis. Ukuyifaka ekutyeni, unokongeza icephe le-1 leoyile yomnqumo phezu kokutya kwesidlo sasemini kunye nesidlo sangokuhlwa, kwaye uyisebenzise kwisaladi yonyaka okanye amaqanda e-fry, umzekelo. Fumanisa ukuba ungayikhetha njani ioyile yomnquma efanelekileyo kwivenkile.

2. Iwayini ebomvu

Iwayini ebomvu ityebile kwi-resveratrol, i-antioxidant polyphenol enceda ukunciphisa iingxaki ezinjengesifo sentliziyo, ukuphucula amanqanaba e-cholesterol kunye nokunciphisa ukudumba. I-Resveratrol ikwimbewu kunye nezikhumba zeediliya ezimfusa, ikwakhona kwijusi yomdiliya epheleleyo.

Okufanelekileyo kukusebenzisa iglasi enye yewayini ebomvu ngosuku, malunga ne-150 ukuya kwi-200 ml yabasetyhini, ukuya kuthi ga kwi-300 ml yamadoda.

3. Igalikhi

Igalikhi isetyenziswe kangangeenkulungwane ezininzi njengokutya okunyangayo, kwaye izibonelelo zayo eziphambili kukugcina impilo yemithambo yegazi ngexesha lokuguga, ukunceda ukulawula isifo seswekile kunye necholesterol, ukunciphisa uxinzelelo lwegazi, ukuthintela umhlaza wedlala lobuchwephesha kunye nokusebenza njengesixhobo sokubola. Jonga iindlela zokusebenzisa igalikhi ukukhusela intliziyo yakho.

4. Iflakisi

I-flaxseed yimbewu etyebileyo kwi-fiber kunye ne-omega-3, uhlobo lwamafutha e-polyunsaturated anceda ukunciphisa i-cholesterol, ukuphucula ukujikeleza kwegazi kunye nokunciphisa ukudumba. Ukufunxa amanqatha ayo, iflakisi kufuneka isetyenziswe ngohlobo lomgubo, kuba ithumbu alinakugaya yonke imbewu. Unokhetho lokusebenzisa izongezo kwiifomsile ngeoyile yeflakisi.

Xa yonke imbewu isetyenzisiwe, imicu yayo ihlala ihleli, inceda ukulwa ukuqhina. Umgubo we-flaxseed ungongezwa ngaphezulu kweziqhamo kwisidlo sakusasa okanye ukutya okulula, kubekwe kwi-yogathi, iisaladi kunye neevithamini. Bona ngakumbi ngeoyile yeflakisi.

5. Iziqhamo ezibomvu

Iziqhamo ezibomvu njenge sitrobheli, iacerola, iguava, iblackberry, jabuticaba, ivatala, iplum, iraspberry kunye nejiji berry zityebile kwii-antioxidants ezinceda ukuthintela i-atherosclerosis, isifo esivala imithambo yegazi ngokuhamba kwexesha kwaye enokubangela iingxaki ezinje ngokuhlaselwa sisifo sentliziyo kunye neStrowuku.

Ukongeza, ezi ziqhamo zikwacebile ku-vitamin C, i-lycopene, iivithamini ze-B kunye nefayibha, izakha-mzimba ezinceda ukuthintela iingxaki ezinje ngomhlaza kunye nokuguga ngaphambi kwexesha. Fumana zonke izibonelelo zezi ziqhamo.

6. Ihabile

I-Oats yingqolowa etyebile kwifayibha, enceda ukulawula i-cholesterol, uxinzelelo lwegazi kunye neglucose egazini, esiswekile yegazi. Ezi fayibha zikwakhuthaza ukusebenza kwamathumbu kunye nokugcinwa kweflora esempilweni, ebalulekileyo ukuthintela izifo ezifana nomhlaza kunye nokuphucula ukujikeleza kwegazi.

Ukufumana izibonelelo zayo, kuya kufuneka utye amacephe e-oats ayi-1 ukuya kwezi-2 ngosuku, ezinokufakwa kwiivithamini, iisaladi zeziqhamo, iiporridges okanye iiresiphi zekhekhe kunye neicookies.

7. Utamatisi

Iitamati zityebe kakhulu kwi-lycopene, enye ye-antioxidants enamandla esebenza emzimbeni ukuphucula ukujikeleza kunye nokukhusela iingxaki ezinzulu, njengomhlaza kunye ne-atherosclerosis. I-Lycopene ifumaneka ikakhulu xa i-tomato ishushu, njengoko kunjalo ngeesosi zetamatato, umzekelo.

Ukusebenzisa iitumato ekutyeni kulula kakhulu, njengoko ingena kwiindidi ezahlukeneyo zesaladi, isityu, iijusi kunye neesosi, ngokudibanisa phantse zonke iintlobo zezitya.

8. Iisardadi, ityhuna kunye nesalmon

I-Sardines, ityhuna kunye ne-salmon yimizekelo yeentlanzi ezityebile kwi-omega-3, isondlo esikhona kumanqatha eentlanzi zamanzi anetyuwa. I-Omega-3 ngamafutha alungileyo anceda ukumisela amanqanaba e-cholesterol, ukuphucula i-cholesterol elungileyo kunye nokunceda ukukhusela i-atherosclerosis.

Ukongeza, kunciphisa nokudumba komzimba xa uwonke, kwaye ezi ntlanzi kufuneka zibandakanywe kukutya ubuncinci ama-3 ngeveki. Yazi okunye ukutya okunotye kwi-omega-3s.

9. itshokolethi emnyama

I-chocolate emnyama, ukusuka kwi-70% yecocoa, izisa izibonelelo zempilo ngokuba nomxholo ophezulu wecocoa, owongeza amafutha kunye ne-antioxidants kwitshokholethi. Ezi zinongo zisebenza emzimbeni ngokuphucula uxinzelelo lwegazi, kuthintela ukwenziwa kwamacwecwe e-atheromatous acofa imithambo yegazi kunye nokuphucula amanqanaba eswekile yegazi.

Ukufumana ezi zibonelelo, kuyacetyiswa ukuba utye malunga nezikwere ezi-3 zetshokholethi emnyama ngosuku, elingana ne-30 g.

10. Iavokhado

I-avocado ityebile kwi-monounsaturated fat, ekwaziyo ukukhulisa i-cholesterol elungileyo kunye nokunciphisa amanqanaba amabi e-cholesterol egazini. Ukongeza, i-avocado ikwacebile nge-carotenoids, i-potassium kunye ne-folic acid, izondlo eziphucula ukujikeleza kwegazi.

Iavokhado ingasetyenziswa kwiivithamini, iisaladi okanye ukutyiwa ngohlobo lwe-guacamole, eyindlela emnandi enetyiwa nesi siqhamo. Jonga indlela yokwenza apha.

Ukongeza ekutyeni oku kutya, kubalulekile ukunqanda ukutya okutyiwa siswekile, umgubo omhlophe kunye namafutha amabi, afana nesoseji, isoseji, iham, iikeyiki, iilekese kunye nokutya okulula. Ukunceda, jonga ukutshintshiselana okusempilweni ukunceda ukukhusela intliziyo.