Ukutya okumnandi okungenasiphelo kwentliziyo

Umxholo

• 1. Imifuno eluhlaza eluhlaza
• 2. Iinkozo ezipheleleyo
• 3. Amaqunube
• 4. Iiavokhado
• 5. I-Fatty Fish kunye ne-oyile yeNtlanzi
• 6. IiWalnuts
• 7. Iimbotyi
• 8. Itshokholethi emnyama
• 9. Iitumato
• 10. Iiamangile
• 11. Imbewu
• 12. Iigalikhi
• 13. I-oyile yeOlive
• 14. Edamame
• 15. Iti eluhlaza
• Umgca osezantsi

Isifo sentliziyo sichaza phantse isinye kwisithathu sabo bonke abantu abaswelekileyo kwihlabathi liphela ().

Ukutya kudlala indima enkulu kwimpilo yentliziyo kwaye kunokuba nefuthe kumngcipheko wesifo sentliziyo.

Ngapha koko, ukutya okuthile kunokuba nefuthe kuxinzelelo lwegazi, i-triglycerides, amanqanaba e-cholesterol kunye nokudumba, zonke ezo zinto zinobungozi besifo sentliziyo.

Nazi izinto ezili-15 zokutya ekufuneka uzityile ukuze wandise impilo yentliziyo yakho.

1. Imifuno eluhlaza eluhlaza

Imifuno eluhlaza enamagqabi afana nesipinatshi, i-kale kunye ne-collard eluhlaza iyaziwa ngobutyebi bazo iivithamini, iiminerali kunye nee-antioxidants.

Ngokukodwa, zingumthombo omkhulu wevithamini K, enceda ukukhusela imithambo yakho kunye nokukhuthaza ukujija kwegazi okufanelekileyo (,).

Ziphezulu kakhulu kwi-nitrate yokutya, ebonakalise ukunciphisa uxinzelelo lwegazi, yehlisa ukuqina komthambo kunye nokuphucula ukusebenza kweeseli ezingqonge imithambo yegazi ().

Olunye uphononongo lufumene ikhonkco phakathi kokunyusa ukutya kwakho imifuno eluhlaza kunye nomngcipheko ophantsi wesifo sentliziyo.

Uhlalutyo olunye lwezifundo ezisibhozo lafumanisa ukuba ukwanda kokutya kwemifuno eluhlaza kwakudityaniswa ne-16% yezehlo ezisezantsi zesifo sentliziyo ().

Olunye uphononongo olwenziwe kwabasetyhini abangama-29,689 lubonise ukuba ukutya kakhulu imifuno enamagqabi aluhlaza kunxulunyaniswe nomngcipheko ophantsi kakhulu wesifo sentliziyo ().

Isishwankathelo Imifuno eluhlaza enegqabi iphezulu ku-vitamin K kunye nee-nitrate, ezinokunceda ukunciphisa uxinzelelo lwegazi kunye nokuphucula ukusebenza komzimba. Izifundo zibonisa ukuba ukutya okuphezulu kwemifuno enamagqabi kunxulunyaniswa nomngcipheko ophantsi wesifo sentliziyo.

2. Iinkozo ezipheleleyo

Iinkozo zizonke zibandakanya zontathu izinto ezityebileyo ezinengqolowa: intsholongwane, i-endosperm kunye ne-bran.

Iindidi eziqhelekileyo zokutya okuziinkozo zibandakanya ingqolowa, irayisi emdaka, ioats, irye, irhasi, ibuckwheat kunye nequinoa.

Xa kuthelekiswa neenkozo ezicoliweyo, iinkozo ezipheleleyo ziphezulu kwifayibha, ezinokunceda ukunciphisa i-cholesterol "embi" ye-LDL kunye nokunciphisa umngcipheko wesifo sentliziyo (,,).

Izifundo ezininzi ziye zafumanisa ukuba kubandakanya ngakumbi ukutya okuziinkozo kwisidlo sakho kunokunceda impilo yentliziyo yakho.

Olunye uhlalutyo lwezifundo ezingama-45 kugqityiwe ukuba ukutya ezinye iinkonzo ezintathu zokutya okuziinkozo yonke imihla kunxulunyaniswa nomngcipheko ophantsi we-22% wesifo sentliziyo ().

Kwangokunjalo, olunye uphononongo lufumanise ukuba ukutya ubuncinci ukutya okuziinkozo ezintathu kunciphise uxinzelelo lwegazi nge-6 mmHg, eyaneleyo ukunciphisa umngcipheko wokubetha malunga ne-25% ().

Xa uthenga ukutya okuziinkozo, qiniseka ukuba ufunda ngononophelo iileyibhile zezithako. Amabinzana afana "nengqolowa epheleleyo" okanye "ingqolowa epheleleyo" abonisa imveliso yengqolowa epheleleyo, ngelixa amagama afana "nomgubo wengqolowa" okanye "multigrain" isenokungabi njalo.

Isishwankathelo Izifundo zibonisa ukuba ukutya ukutya okuziinkozo kunxulunyaniswa ne-cholesterol esezantsi kunye ne-systolic uxinzelelo lwegazi, kunye nomngcipheko ophantsi wesifo sentliziyo.

3. Amaqunube

Ierberberries, iiblueberries, amaqunube amnyama kunye namaqunube zixineneyo zixinene nezondlo ezibalulekileyo ezidlala indima ephambili kwimpilo yentliziyo.

Amaqunube atyebile kwii-antioxidants ezinjenge-anthocyanins, ezikhusela ngokuchasene noxinzelelo lwe-oxidative kunye nokudumba okufaka isandla kuphuhliso lwesifo sentliziyo ().

Izifundo zibonisa ukuba ukutya amaqunube amaninzi kunokunciphisa umngcipheko wesifo sentliziyo.

Umzekelo, olunye uphononongo kubantu abadala abangama-27 abane-metabolic syndrome lubonise ukuba ukusela isiselo esenziwe ngamaqunube omiswe ngumkhenkce kangangeeveki ezisibhozo kunciphise i-cholesterol "embi" ye-LDL nge-11% ().

I-Metabolic syndrome liqela leemeko ezinxulumene nomngcipheko ophezulu wesifo sentliziyo.

Olunye uphononongo lufumanise ukuba ukutya iiblueberries mihla le kuphucula ukusebenza kweeseli ezihamba kwimithambo yegazi, enceda ukulawula uxinzelelo lwegazi kunye nokujiya kwegazi ().

Ukongeza, uhlalutyo lwezifundo ezingama-22 lubonise ukuba ukutya amaqunube kunxulunyaniswa nokunciphisa i-cholesterol "embi" ye-LDL, uxinzelelo lwegazi lwe-systolic, isalathiso sobunzima bomzimba kunye nezimpawu ezithile zokukrala ().

Amajikijolo angaba kukutya okune-snack okanye i-dessert esezantsi yeekhalori. Zama ukongeza iintlobo ezimbalwa ezahlukeneyo kwisidlo sakho ukuze uzisebenzise izibonelelo zazo ezizodwa zempilo.

Isishwankathelo Amaqunube atyebile kwii-antioxidants. Izifundo zibonisa ukuba ukuzitya kunokunciphisa umngcipheko wesifo sentliziyo.

4. Iiavokhado

Ii-avocado zingumthombo obalaseleyo wamafutha e-monounsaturated asempilweni, adityaniswe namanqanaba ancitshisiweyo e-cholesterol kunye nomngcipheko ophantsi wesifo sentliziyo ().

Olunye uphononongo luye lwajonga iziphumo zokutya okunciphisa i-cholesterol kubantu abangama-45 abatyebe kakhulu nabatyebe kakhulu, elinye lamaqela ovavanyo lisebenzisa i-avokhado enye ngosuku.

Iqela le-avocado lifumene ukuncipha kwi-cholesterol "embi" ye-LDL, kubandakanya amanqanaba asezantsi e-cholesterol encinci ye-LDL, ekukholelwa ukuba inyusa kakhulu umngcipheko wesifo sentliziyo ().

Olunye uphononongo kubandakanya abantu abangama-17,567 babonisa ukuba abo batya ii-avocado rhoqo babesiqingatha sokufumana isifo se-metabolic syndrome ().

Ii-avocado zikwacebile nge potassium, isondlo esibalulekile kwimpilo yentliziyo. Ngapha koko, i-avokhado enye inikezela nge-potassium engama-975, okanye malunga ne-28% yemali oyifunayo ngosuku (19).

Ukufumana ubuncinci iigram ezingama-4.7 zepotassium ngosuku kunganciphisa uxinzelelo lwegazi nge-avareji ye-8.0 / 4.1 mmHg, enxulunyaniswa nomngcipheko ophantsi we-15% wokubetha ().

Isishwankathelo Ii-avocado ziphezulu kumanqatha e-monounsaturated kunye ne-potassium. Banokunceda ukunciphisa i-cholesterol yakho, uxinzelelo lwegazi kunye nomngcipheko wesifo se-metabolic syndrome.

5. I-Fatty Fish kunye ne-oyile yeNtlanzi

Iintlanzi ezinamanqatha njenge salmon, i-mackerel, isardadi kunye ne-tuna zilayishwe nge-omega-3 fatty acids, eziye zafundwa ngokubanzi ngezibonelelo zempilo yentliziyo.

Kwisifundo esinye kubantu abangama-324, ukutya isalmon kathathu ngeveki iiveki ezisibhozo kunciphise kakhulu uxinzelelo lwegazi lwe-diastolic ().

Olunye uphononongo lubonise ukuba ukutya iintlanzi ixesha elide kunxulunyaniswa namanqanaba asezantsi e-cholesterol, i-triglycerides yegazi, ukutya iswekile yegazi kunye noxinzelelo lwegazi.

Ukongeza, i-3.5-ounce nganye (i-100-gram) yokwehla kwentlanzi ngeveki inxulunyaniswa ne-19% ephezulu yokuba nomngcipheko owongezelelweyo wesifo sentliziyo, njengoxinzelelo lwegazi oluphezulu, isifo seswekile okanye ukutyeba kakhulu).

Ukuba awutyi ukutya okuninzi kwaselwandle, i-oyile yentlanzi lolunye ukhetho lokufumana idosi yemihla ngemihla ye-omega-3 fatty acids.

Izongezo zeoyile yeentlanzi zibonisiwe ukunciphisa i-triglycerides yegazi, ukuphucula ukusebenza kwe-arterial kunye nokunciphisa uxinzelelo lwegazi (,,,).

Ezinye izongezo ze-omega-3 ezinjengeoyile yekrill okanye ioyile yealgal zezinye iindlela ezithandwayo.

Isishwankathelo Iintlanzi ezinamafutha kunye neoyile yeentlanzi zombini ziphezulu kwi-omega-3 fatty acids kwaye zinokunceda ukunciphisa umngcipheko wesifo sentliziyo, kubandakanya uxinzelelo lwegazi, i-triglycerides kunye ne-cholesterol.

6. IiWalnuts

I-Walnuts ingumthombo omkhulu wefayibha kunye nee-micronutrients ezinje ngemagniziyam, ithusi kunye ne manganese (27).

Uphando lubonisa ukuba ukubandakanya ii-servings ezimbalwa ze-walnuts kwisidlo sakho kunokunceda ukukhusela kwisifo sentliziyo.

Ngokokuphononongwa okunye, ukutya ii-walnuts kunokunciphisa i-cholesterol "embi" ye-LDL ukuya kuthi ga kwi-16%, i-diastolic esezantsi yegazi nge-2-3 mm Hg kunye nokunciphisa uxinzelelo lwe-oxidative kunye nokudumba ().

Olunye uphononongo lwabathathi-nxaxheba abangama-365 lubonise ukuba izidlo ezongezwe ngama-walnuts zikhokelele ekwehleni okukhulu kwi-LDL kunye ne-cholesterol iyonke ().

Into enomdla kukuba, ezinye izifundo ziye zafumanisa ukuba ukutya amandongomane rhoqo njengama-walnuts kunxulunyaniswa nomngcipheko osezantsi wesifo sentliziyo (,).

Isishwankathelo Izifundo zibonisa ukuba ii-walnuts zinokunceda ukunciphisa i-cholesterol kunye noxinzelelo lwegazi kwaye zinokunxulunyaniswa nomngcipheko ophantsi wesifo sentliziyo.

7. Iimbotyi

Iibhontshisi ziqulathe isitatshi esinganyangekiyo, esichasa ukwetyisa kwaye sivundiswe ziibhaktheriya eziluncedo emathunjini akho ().

Ngokwezinye izifundo zezilwanyana, isitatshi esinganyangekiyo sinokuyiphucula impilo yentliziyo ngokunciphisa amanqanaba egazi e-triglycerides kunye ne-cholesterol (,,).

Izifundo ezininzi ziye zafumanisa ukuba ukutya iimbotyi kunokunciphisa umngcipheko othile wesifo sentliziyo.

Kwisifundo esinye kubantu abali-16, ukutya iimbotyi ze-pinto kunciphise amanqanaba e-triglycerides yegazi kunye "nembi" ye-LDL cholesterol ().

Olunye uphononongo lwezifundo ezingama-26 lufumanise ukuba ukutya okuphezulu kwiimbotyi kunye neembotyi kunciphise kakhulu amanqanaba e-LDL cholesterol ().

Ngaphezu koko, ukutya iimbotyi kunxulunyaniswa nokunciphisa uxinzelelo lwegazi kunye nokudumba, zombini ezo zinto zingumngcipheko wesifo sentliziyo ().

Isishwankathelo Iibhontshisi ziphezulu kwisitatshi esinganyangekiyo kwaye zibonisiwe ukunciphisa amanqanaba e-cholesterol kunye ne-triglycerides, uxinzelelo lwegazi olusezantsi kunye nokunciphisa ukudumba.

8. Itshokholethi emnyama

Itshokholethi emnyama ityebile kwii-antioxidants ezinjenge-flavonoids, ezinokunceda ukukhulisa impilo yentliziyo.

Into enomdla kukuba, izifundo ezininzi zinxulumene nokutya itshokholethi ngomngcipheko ophantsi wesifo sentliziyo.

Olunye uphononongo olukhulu lubonise ukuba abo batya iitshokholethi ubuncinci amaxesha amahlanu ngeveki babenomngcipheko ophantsi wama-57% wesifo sentliziyo kunabantu abangatyi chocolate ().

Olunye uphononongo lufumanise ukuba ukutya itshokholethi ubuncinci kabini ngeveki kunxulunyaniswa nomngcipheko ophantsi wama-32% wokuba ubalwe kwipleyiti kwimithambo ().

Gcina ukhumbula ukuba ezi zifundo zibonisa umbutho kodwa azinyanzelekanga ukuba zichaze ezinye izinto ezinokuthi zibandakanyeke.

Ukongeza, itshokholethi inokuba neswekile eninzi kunye neekhalori, ezinokuthi zilahle uninzi lweempawu zayo zokukhuthaza impilo.

Qiniseka ukuba ukhetha itshokholethi emnyama ekumgangatho ophezulu kunye nomxholo wecocoa okungenani ama-70%, kwaye ulinganisele ukutya kwakho ukuze wenze uninzi lwezibonelelo zempilo entle.

Isishwankathelo Itshokholethi emnyama iphezulu kwii-antioxidants ezinjenge-flavonoids. Inxulunyaniswe nomngcipheko osezantsi wokuphuhlisa i-plaque echongiweyo kwimithambo kunye nesifo sentliziyo.

9. Iitumato

Iitumato zilayishwe nge-lycopene, isityalo sombala wendalo esineempawu ezinamandla zokulwa ne-antioxidant ().

I-Antioxidants inceda ukunciphisa i-radicals eyingozi yasimahla, ukuthintela ukonakala kwe-oxidative kunye nokudumba, zombini ezinokuthi zibe negalelo kwisifo sentliziyo.

Amanqanaba egazi asezantsi e-lycopene adityaniswa nomngcipheko owonyukayo wokuhlaselwa sisifo sentliziyo kunye nokubetha (,).

Olunye uphononongo lwezifundo ezingama-25 lubonise ukuba ukutya okuphezulu okunotye kwi-lycopene kunxulunyaniswa nomngcipheko ophunguliweyo wesifo sentliziyo kunye nokubetha ().

Olunye uphononongo ngabafazi abangama-50 abatyebe ngokugqithisileyo bafumanisa ukuba ukutya iitumato ezimbini zekrwada kane ngeveki kunyuse amanqanaba “amahle” e-cholesterol ye-HDL ().

Amanqanaba aphezulu e-cholesterol ye-HDL anokunceda ukususa i-cholesterol engaphezulu kunye ne-plaque kwimithambo ukuze ugcine intliziyo yakho isempilweni kwaye ikhusela kwisifo sentliziyo kunye nokubetha ().

Isishwankathelo Iitumato zityebile kwi-lycopene kwaye zinxulunyaniswa nomngcipheko ophantsi wesifo sentliziyo kunye nokufa icala, kunye nokwanda kwe-cholesterol "entle" ye-HDL.

10. Iiamangile

Ii-almonds zixinene ngokumangalisayo, ziqhayisa uluhlu olude lweevithamini kunye neeminerals ezibalulekile kwimpilo yentliziyo.

Ikwangumthombo olungileyo wamafutha e-monounsaturated fat kunye nefayibha, izondlo ezibini ezibalulekileyo ezinokunceda ukukhusela isifo sentliziyo ().

Uphando lubonisa ukuba ukutya iiamangile kunokuba nefuthe elinamandla kumanqanaba akho e-cholesterol, nawo.

Olunye uphononongo kubantu abangama-48 abane-cholesterol ephezulu lubonise ukuba ukutya ii-ounces eziyi-1.5 (43 gram) zeamangile mihla le kwiiveki ezintandathu kunciphise amanqatha esisu kunye namanqanaba "amabi" e-LDL cholesterol, izinto ezimbini zomngcipheko wesifo sentliziyo ().

Olunye uphononongo oluncinci luneziphumo ezifanayo, ukunika ingxelo yokuba ukutya iiamangile iiveki ezine kukhokelele ekwehleni okukhulu kuzo zombini i-LDL kunye ne-cholesterol iyonke ().

Uphando lukwabonisa ukuba ukutya iiamangile kunxulunyaniswa namanqanaba aphezulu e-cholesterol ye-HDL, enokunceda ukunciphisa i-plaque buildup kunye nokugcina imithambo yakho icacile (,).

Khumbula ukuba ngelixa iiamangile ziphezulu kakhulu kwizakhamzimba, zikwakhalori ezininzi. Linganisa iinxalenye zakho kwaye ulungelelanise ukutya kwakho ukuba uzama ukunciphisa umzimba.

Isishwankathelo Ii-almonds ziphezulu kwifayibha kunye nakwi-monounsaturated fats, kwaye zinxulunyaniswe nokwehliswa kwe-cholesterol kunye namanqatha esisu.

11. Imbewu

Imbewu ye-Chia, i-flaxseeds kunye ne-hemp seed zonke ziyimithombo elungileyo yezakha-mzimba ezinempilo, kubandakanya i-fiber kunye ne-omega-3 fatty acids.

Izifundo ezininzi ziye zafumanisa ukuba ukongeza ezi ntlobo zembewu kwisidlo sakho kunokuphucula iimeko ezinobungozi besifo sentliziyo, kubandakanya ukudumba, uxinzelelo lwegazi, icholesterol kunye ne triglycerides.

Umzekelo, imbewu ye-hemp iphezulu kwi-arginine, i-amino acid enxulunyaniswe namanqanaba egazi ancitshisiweyo amakishayo athile ().

Ngapha koko, i-flaxseed inokunceda ukugcina uxinzelelo lwegazi kunye namanqanaba e-cholesterol ephantsi kolawulo.

Olunye uphononongo kubantu abanexinzelelo lwegazi lubonise ukuba ukutya iigrama ezingama-30 zembewu yeflakisi yonke imihla kangangesiqingatha sonyaka kunciphise uxinzelelo lwegazi lwe-systolic nge-10 mmHg kunye nokunciphisa uxinzelelo lwegazi nge-7 mmHg ().

Kwisifundo esinye sabantu abali-17, ukutya isonka esenziwe ngeflakisi kubonisiwe ukunciphisa i-cholesterol iyonke nge-7% kunye ne-cholesterol "embi" ye-LDL nge-9% ().

Nangona uphando oluninzi lufunekayo malunga neziphumo zembewu ye-chia kwimpilo yentliziyo ebantwini, olunye uphando kwiigundane lufumanise ukuba ukutya imbewu ye-chia kwehlisa amanqanaba e-triglyceride egazi kunye nokunyusa amanqanaba e-cholesterol ye-HDL ().

Isishwankathelo Izifundo zabantu nezilwanyana zifumanise ukuba ukutya imbewu kungaphucula imeko yomngcipheko wesifo sentliziyo, kubandakanya ukudumba, uxinzelelo lwegazi, icholesterol kunye ne triglycerides.

12. Iigalikhi

Kangangeenkulungwane, igalikhi ibisetyenziswa njengeyeza lendalo ukunyanga izifo ezahlukeneyo.

Kwiminyaka yakutshanje, uphando luye lwaqinisekisa ukuba lunamandla okwelapha kwaye lwafumanisa ukuba igalikhi inokukunceda ukuphucula impilo yentliziyo.

Oku kubulela kubukho bekhompawundi ebizwa ngokuba yi-allicin, ekukholeleka ukuba ineziphumo ezininzi zonyango ().

Kwisifundo esinye, ukuthatha isicatshulwa segalikhi ngeedosi ezingama-600-1,500 mg yonke imihla kangangeeveki ezingama-24 kwakusebenza njengesiyobisi esiqhelekileyo sokunciphisa uxinzelelo lwegazi ().

Olunye uphononongo luqulathe iziphumo zophando ezingama-39 kwaye kwafumanisa ukuba igalikhi inokunciphisa i-cholesterol iyonke ngomyinge we-17 mg / dL kunye ne "cholesterol embi" ye-LDL nge-9 mg / dL kwabo bane-cholesterol ephezulu ().

Olunye uphononongo lufumanise ukuba isicatshulwa segalikhi sinokuthintela ukwakheka kweplatelet, okunokunciphisa umngcipheko wamahlwili egazi kunye nokubetha (,).

Qiniseka ukuba uyayitya igalikhi eluhlaza, okanye uyityumze kwaye mayeke ukuhlala imizuzu embalwa ngaphambi kokupheka. Oku kuvumela ukwenziwa kwe-allicin, ukwandisa izibonelelo zayo ezinokubakho kwezempilo.

Isishwankathelo Igalikhi kunye nezinto zayo zibonisiwe ukunceda ukunciphisa uxinzelelo lwegazi kunye ne-cholesterol. Banokunceda ekuthinteleni ukubumba kwegazi.

13. I-oyile yeOlive

Isiseko sokutya kweMeditera, izibonelelo zentliziyo esempilweni yeoyile yomnquma zibhalwe kakuhle.

I-oyile ye-Olive igcwele ii-antioxidants, ezinokuphelisa ukudumba kunye nokunciphisa umngcipheko wesifo esinganyangekiyo (,).

Kukwacebile nakwi-monounsaturated fatty acids, kwaye uninzi lwezifundo luye lwayanyaniswa nokuphuculwa kwempilo yentliziyo.

Ngapha koko, isifundo esinye kubantu abadala abangama-7,216 abasemngciphekweni omkhulu wesifo sentliziyo sabonisa ukuba abo batya eyona oyile yomnquma banomngcipheko ophantsi wama-35% wokuba nesifo sentliziyo.

Ngaphaya koko, ukufunxwa okuphezulu kweoyile yomnquma kunxulunyaniswa nomngcipheko ophantsi wama-48% wokubulawa sisifo sentliziyo ().

Olunye uphononongo olukhulu lukwabonakalise ukuba ukufunxwa okuphezulu kweoyile yomnquma kunxulunyaniswa ne-systolic esezantsi kunye ne-diastolic yegazi ().

Sebenzisa izibonelelo ezininzi zeoyile yomnquma ngokuyigalela kwisitya esiphekiweyo okanye ukongeze kwiivaniga kunye neesosi.

Isishwankathelo Ioyile yomnquma iphezulu kwii-antioxidants kunye namafutha e-monounsaturated. Inxulunyaniswa noxinzelelo lwegazi olusezantsi kunye nomngcipheko wesifo sentliziyo.

14. Edamame

I-Edamame yimbotyi yesoya engafakwanga esoloko ifunyanwa kwindawo yokutya yaseAsia.

Njengazo zonke iimveliso zesoya, i-edamame ityebile kwii-isoflavones zesoya, uhlobo lwe-flavonoid olunokunceda ukuthoba amanqanaba e-cholesterol kunye nokuphucula impilo yentliziyo.

Olunye uhlalutyo lwezifundo ezili-11 lubonise ukuba i-soy isoflavones inciphise i-cholesterol iyonke nge-3.9 mg / dL kunye ne-cholesterol "embi" ye-LDL nge-5 mg / dL ().

Olunye uhlalutyo lubonise ukuba iigram ezingama-50 zeprotheyini yesoya ngemini yehle nge-LDL cholesterol ngomndilili we-3% ().

Ukuba zidityaniswe nolunye utshintsho kwindlela otya ngayo nakwindlela ophila ngayo, kwanokunciphisa kancinci amazinga akho e-cholesterol kunokuba nefuthe elikhulu kumngcipheko wesifo sentliziyo.

Olunye uphononongo lubonise ukwehla kwamanqanaba e-cholesterol nge-10% kuphela enxulunyaniswa nomngcipheko ophantsi we-15% wokubulawa sisifo sentliziyo ().

Ukongeza kumxholo we-isoflavone, i-edamame ngumthombo olungileyo wezinye izakha-mzimba ezinempilo, kubandakanya ifayibha yokutya kunye ne-antioxidants (68,).

Isishwankathelo I-Edamame iqulethe iisoflavones zesoya, eziye zaboniswa zinceda ukunciphisa amanqanaba e-cholesterol. I-Edamame ikwanayo nefayibha kunye ne-antioxidants, enokuthi izuze impilo yentliziyo.

15. Iti eluhlaza

Iti eluhlaza inxulunyaniswa nenani lezibonelelo zezempilo, ukusuka ekunyukeni kokutsha kwamafutha ukuya ekuphuculeni ubuntununtunu be-insulin (,).

Ikwanayo ne-polyphenols kunye neekatekini, ezinokuthi zisebenze njenge-antioxidants ukunqanda ukonakala kweseli, ukunciphisa ukudumba nokukhusela impilo yentliziyo yakho.

Ngokophononongo olunye lwezifundo ezingama-20, ukufunxwa okuphezulu kweekati zeeti eluhlaza kunxulunyaniswa namanqanaba asezantsi kakhulu e-LDL kunye ne-cholesterol iyonke ().

Ngaphezulu, uhlalutyo lubandakanya abantu abayi-1,367 babonisa ukuba iti eluhlaza iyancipha zombini uxinzelelo lwegazi lwe-systolic kunye ne-diastolic ().

Olunye uphononongo oluncinci lufumanise ukuba ukuthatha isicatshulwa seti eluhlaza kwiinyanga ezintathu kunciphise uxinzelelo lwegazi, i-triglycerides, i-LDL kunye ne-cholesterol iyonke, xa kuthelekiswa ne-placebo ().

Ukuthatha isongezo seti eluhlaza okanye ukusela i-matcha, isiselo esifana neti eluhlaza kodwa senziwe ngegqabi leti, sinokufumana impilo yentliziyo.

Isishwankathelo Iti eluhlaza iphezulu kwiipolyphenols nakwiikatekini. Inxulunyaniswe ne-cholesterol esezantsi, i-triglycerides kunye noxinzelelo lwegazi.

Umgca osezantsi

Njengobungqina obutsha obuvelayo, ikhonkco phakathi kokutya kunye nesifo sentliziyo liya lisomelela.

Oko ubeka kwiplate yakho kunokuchaphazela malunga nayo yonke imiba yempilo yentliziyo, ukusuka kwingcinezelo yegazi kunye nokuvuvukala kumanqanaba e-cholesterol kunye ne-triglycerides.

Ukubandakanya oku kutya okusempilweni njengenxalenye yesondlo, ukutya okunesondlo kunokunceda ukugcina intliziyo yakho ikwimo entle kunye nokunciphisa umngcipheko wesifo sentliziyo.