Iingcebiso ngezondlo: Ukutya okusempilweni kwintliziyo

Umxholo

• Ukutya okunempilo kwentliziyo kunye nesinqe esibhityileyo, bandakanya ukutya okuziinkozo, iziqhamo, imifuno enamagqabi amnyama, amandongomane, intlanzi esempilweni kunye nee-oyile ezithile kwibhaskithi yakho yegrosari.
• Ukutya okuziinkozo okusempilweni: isonka kunye neecereals
• Iinyaniso eziphilileyo zeziqhamo
• Imifuno eluhlaza, eluhlaza
• I-Omega 3 inzuzo yamandongomane
• Ukutya iintlanzi ezisempilweni
• Iioyile zokupheka ezisempilweni
• Uphengululo lwe

Ukutya okunempilo kwentliziyo kunye nesinqe esibhityileyo, bandakanya ukutya okuziinkozo, iziqhamo, imifuno enamagqabi amnyama, amandongomane, intlanzi esempilweni kunye nee-oyile ezithile kwibhaskithi yakho yegrosari.

Nazi ezinye iingcebiso zesondlo:

Ukutya okuziinkozo okusempilweni: isonka kunye neecereals

Iinkozo eziphilileyo zibonelela ngezixa ezibalulekileyo zefayibha ezinganyibilikiyo, ezinceda ukulawula ubunzima ngokukuzalisa, kunye nefiber enyibilikayo, eyehlisa i-cholesterol ye-LDL (embi).

Ukongeza, uphononongo lufumanise ukuba xa ii-dieters zitya ii-servings ezine ukuya kwezintlanu zokutya okusempilweni yonke imihla, ziye zanciphisa amanqanaba azo e-C-esebenzayo protein (CRP) ngama-38 epesenti xa kuthelekiswa nalawo atya ukutya okusulungekileyo kuphela. Amanqanaba aphakamileyo e-CRP anganegalelo ekuqineni kwemithambo, yonyusa umngcipheko wokuhlaselwa sisifo sentliziyo okanye ukubetha. Abaphandi bathi i-antioxidants kwizityalo ezisempilweni ezinokunceda amanqanaba asezantsi e-C-esebenzayo iiprotein (CRP) ngokunciphisa ukonakala kweeseli zakho, izicwili kunye namalungu.

Iinyaniso eziphilileyo zeziqhamo

Ukutya okunempilo kwintliziyo kufuneka kubandakanye ii-apula, iipereyi, i-citrus kunye namajikijolo, agcwele i-fiber kunye ne-phytochemicals, ebonisa isithembiso ekulweni nesifo senhliziyo.

I-Lycopene, efumaneka entliziyweni yokutya okusempilweni okunje ngetumato, ivatala nepinki / bomvu igrapefruit ebomvu, inceda ukwehlisa umngcipheko wesifo sentliziyo. I-Watermelon iphinda inyuse amanqanaba e-arginine, i-amino acid eboniswe ukuphucula umsebenzi we-blood-vascular in the body.

Imifuno eluhlaza, eluhlaza

Ukutya okunempilo kwentliziyo okufana ne-arugula kunye nesipinatshi kuqulethe i-folate, enceda ukuphula i-homocysteine, i-amino acid egazini eyandisa ingozi yesifo senhliziyo.

I-Omega 3 inzuzo yamandongomane

Amandongomane ngumthombo olungileyo wefayibha enyibilikayo. IiWalnuts ziqhayisa nge-omega-3 fatty acids, ezinciphisa amanqanaba e-triglyceride.

Ukutya okusempilweni kwentliziyo okufana nealmonds, i-cashews kunye ne-macadamias zizele ngamafutha e-monounsaturated, anceda ukwehlisa i-cholesterol ye-LDL (embi) kunye nokunyusa i-cholesterol ye-HDL (elungileyo).

Ukutya iintlanzi ezisempilweni

Intlanzi esempilweni entlanzi ibandakanya i-Salmon kunye nezinye iintlanzi ezinamanzi abandayo njenge-sardines, i-mackerel kunye ne-herring, ezigcwele izibonelelo ze-omega 3. Uncedo olongeziweyo lokutya okuphezulu kwi-omega-3 fatty acids: banokunceda ukugcina impilo yethambo ngokunciphisa umsebenzi wee-osteoclasts, iiseli ezaphula amathambo, ngokutsho kwesifundo seYunivesithi yasePennsylvania State.

Iioyile zokupheka ezisempilweni

Ukutya okunempilo kwentliziyo kufuneka kubandakanye amafutha e-monounsaturated, ukusuka kukutya okufana nomnquma, ioli yeoli, kunye nembewu kunye neoli ye-nut, enokunciphisa umngcipheko ngokusika amanqanaba e-cholesterol yegazi. Ipunipoon enye yeoyile ye-olive ibonelela ngeepesenti ezisibhozo ze-RDA yovithamini E -i-antioxidant enamandla ethintela i-LDL ye-cholesterol oxidation kwaye inyuse i-HDL. Ngaphezu koko, ngokungafaniyo namafutha e-polyunsaturated, uhlobo lwe-monounsaturated luxhathisa ngakumbi kwi-oxidation, inkqubo ekhokelela kumonakalo weseli kunye nezicubu. (Amafutha agcwalisiweyo, afumaneka kwinyama ebomvu, ibhotolo kunye netshizi enamafutha apheleleyo, aphakamisa umthambo-jamming cholesterol, ke thintela okanye unciphise oku kutya.)

Uphengululo lwe