Tonse tikudziwa kuti kukhala ndi mtima wathanzi ndikofunikira kuti ukhale wathanzi. Kuphatikizira zakudya zopatsa thanzi m'zakudya zanu ndi gawo lofunikira kuti mukhale ndi thanzi labwino lamtima. Posankha zakudya zoyenera kuti ziwongolere thupi lanu, mutha kuchepetsa chiopsezo cha matenda a mtima, kuwongolera kuthamanga kwa magazi, kukulitsa kuchuluka kwa cholesterol, ndikuwongolera thanzi lanu lonse lamtima. Mwa kuphatikiza zakudya zopatsa thanzi m'zakudya zanu, mumadyetsa thupi lanu ndikuchepetsa chiopsezo cha matenda a mtima ndikukulitsa thanzi la mtima. Kumbukirani, kusintha kwakung'ono kumatha kukhudza kwambiri thanzi la mtima wanu wonse.
Mtima ndi chiwalo chofunikira kwambiri chomwe chimagwira ntchito mosatopa kupopa magazi ndikupereka mpweya ndi michere ku ziwalo zonse za thupi lathu. Imamenya nthawi pafupifupi 100,000 patsiku, kuonetsetsa kuti mpweya ndi michere imafika ku ziwalo zathu, minofu ndi minofu. Popanda mtima wathanzi, matupi athu amafooka, zomwe zimatsogolera ku zovuta zosiyanasiyana za thanzi. Chakudya cha munthu chimakhudza kwambiri thanzi la mtima, kotero kuphatikiza zakudya zopatsa thanzi m'zakudya zanu ndikofunikira kuti mupatse zakudya zomwe zimafunikira.
Zakudya zabwino, zopatsa thanzi pamtima zimayang'ana kwambiri pakudya zakudya zonse komanso zakudya zosinthidwa pang'ono. Izi ndi zipatso, ndiwo zamasamba, mbewu zonse, zomanga thupi, mtedza, mbewu ndi nyemba. Zakudya zambiri monga mavitamini, mchere, antioxidants, fiber ndi mafuta athanzi, zakudya izi zimapereka zakudya zofunika pamtima, mavitamini ndi mchere. Ndikofunikiranso kuchepetsa kudya kwamafuta a saturated ndi trans, cholesterol, sodium ndi shuga wowonjezera, chifukwa izi zitha kukulitsa chiwopsezo cha matenda amtima.
1. Zipatso
Zipatso, kuphatikizapo blueberries, sitiroberi, ndi raspberries, zimakhala ndi antioxidants ndi phytochemicals. Mankhwalawa amagwira ntchito yofunika kwambiri pochepetsa kutupa komanso kupsinjika kwa okosijeni, zomwe ndizomwe zimayambitsa matenda amtima.
Kafukufuku wokhudzana nawo awonetsa kuti kudya mabulosi apamwamba kumatha kuchepetsa milingo yoyipa ya LDL cholesterol, kuthamanga kwa magazi, kulemera ndi kutupa.
Kuonjezera apo, zipatso zimakhala ndi zakudya zambiri zofunika, kuphatikizapo fiber ndi mavitamini, choncho onjezerani pang'ono ku oatmeal wanu wam'mawa, yogurt, kapena smoothie kuti mukhale ndi mlingo wokhutiritsa, woteteza mtima.
2. Zamasamba zobiriwira
Pankhani ya zakudya zopatsa thanzi, sitinganyalanyaze kufunika kwa masamba obiriwira a masamba. Zamasamba zobiriwira zakuda monga sipinachi, kale, ndi Swiss chard zili ndi mavitamini A, C, ndi K, komanso mchere wofunikira monga calcium ndi potaziyamu, zomwe zasonyezedwa kuti zimachepetsa kuthamanga kwa magazi ndikuwongolera mitsempha ya magazi. Kafukufuku wofalitsidwa mu African Cardiovascular Journal akunena kuti masamba obiriwira a masamba "kudya kumayenderana ndi kuchepa kwa matenda a mtima ndipo kungakhale njira yabwino yopewera matenda a mtima. kupanikizika, kumachepetsanso chiopsezo cha matenda a mtima.
3. Nsomba zonenepa
Salmon, mackerel, sardines ndi salimoni ndi magwero abwino kwambiri a omega-3 fatty acids, chigawo chofunikira cha zakudya zopatsa thanzi pamtima. Omega-3s amathandizira kuchepetsa kutupa, kuchepetsa milingo ya triglyceride, komanso kupewa kugunda kwa mtima kosakhazikika. Kuwonjezera pa kukhala ndi omega-3 fatty acids, nsomba ya salimoni ndi gwero lalikulu la mapuloteni, olemera mu selenium komanso mavitamini a B ofunika kwambiri, kuphatikizapo vitamini B12 ndi niacin. Khalani ndi cholinga chodya magawo awiri a nsomba zamafuta pa sabata ngati gawo lazakudya zopatsa thanzi.
4. Njere zonse
Mbewu zonse, monga oats, quinoa, mpunga wabulauni ndi buledi wa tirigu, ziyeneranso kuphatikizidwa muzakudya zopatsa thanzi. Iwo ali olemera mu fiber ndi zakudya zofunikira zomwe zimathandiza kuchepetsa mafuta a kolesterolini, kukhazikika kwa shuga m'magazi, ndi kusunga mtima wanu wathanzi. Kafukufuku akuwonetsa kuti kudya mbewu zonse nthawi zonse kumachepetsa chiopsezo cha matenda a mtima ndi 20%.
Mbewu zonse zimakhazikika kwambiri muzakudya ndi ulusi kuposa mbewu zoyengedwa monga mkate woyera kapena mpunga woyera. Mbewu zathunthu zokhala ndi fiber zimathandizira kuwongolera kuchuluka kwa cholesterol m'magazi, kupewa kudzimbidwa, komanso kukhala ndi thanzi labwino - zonse zomwe zimapangitsa kuti moyo ukhale wathanzi.
5. Mtedza ndi njere
Mtedza ndi njere ndi zokhwasula-khwasula zapamtima zomwe zili ndi ubwino wambiri. Iwo ali olemera mu mafuta wathanzi, CHIKWANGWANI, mchere ndi antioxidants, amene amathandiza kuchepetsa kutupa ndi kuchepetsa mlingo wa kolesterolini. Kudya mtedza nthawi zonse, monga ma amondi, walnuts ndi pistachios, kumachepetsa chiopsezo cha matenda a mtima. Komabe, popeza ali ndi ma calorie ambiri, m’pofunika kuwadya pang’onopang’ono.
6. Nyemba
Mbeu, monga nyemba zazikulu, nandolo ndi mphodza, ndi gwero labwino kwambiri la mapuloteni, fiber ndi mchere wofunikira. Ali ndi mafuta ochepa, alibe cholesterol, ndipo amalimbikitsa thanzi la mtima mwa kutsitsa kuthamanga kwa magazi, kuwongolera shuga m'magazi, ndi kuchepetsa chiopsezo cha matenda a mtima. Kuonjezera apo, tofu ndi tempeh, zomwe zimachokera ku soya, zimakhala ndi mapuloteni ambiri ndipo zimatha kusintha mapuloteni a nyama m'zakudya zopatsa thanzi.
7. Peyala
Mapeyala ali ndi mafuta ambiri a monounsaturated. Mafuta athanzi awa amathandizira kuchepetsa kuchuluka kwa cholesterol yoyipa ndikukweza milingo yabwino ya kolesterolini, zomwe zimathandiza kuti mtima ukhale wathanzi. Mapeyala alinso gwero labwino kwambiri lazakudya zina zofunika monga potaziyamu, vitamini E ndi vitamini K, zomwe zimawapangitsa kukhala chisankho chabwino pazakudya zopatsa thanzi. Kafukufuku wa zinyama apeza kuti avocado supplementation amatha kuchepetsa triglyceride ndi cholesterol ndikuthandizira kuchepetsa kutupa. Gawani magawo a avocado pa toast kapena onjezani mapeyala ku saladi yanu kuti mulimbikitse mtima.
8.Tomato
Tomato ali ndi lycopene wambiri, antioxidant wamphamvu yemwe amadziwika kuti amateteza mtima. Kafukufuku akusonyeza kuti kumwa lycopene kungachepetse chiopsezo cha matenda a mtima, kuthamanga kwa magazi, ndi sitiroko. Mutha kudya tomato yaiwisi mu saladi, monga maziko a msuzi kapena soups, kapenanso kuwotcha mu uvuni kuti mumve kukoma, kokoma.
9. Chokoleti chakuda
Inde, mukuwerenga bwino! Chokoleti yakuda imakhala ndi cocoa osachepera 70% ndipo imakhala ndi flavonoids ndi antioxidants. Mankhwalawa amathandizira kuchepetsa kutupa, kusintha magazi, komanso kuchepetsa kuthamanga kwa magazi. Kumbukirani, kudziletsa ndikofunika, choncho konzekerani mabwalo angapo a chokoleti chakuda kuti mukhale mchere wopatsa thanzi komanso wathanzi.
10. Tiyi wobiriwira
Pomaliza, tiyi wobiriwira ali ndi maubwino osiyanasiyana azaumoyo ndipo ndiwowonjezera pazakudya zilizonse zopatsa thanzi. Kuphatikiza pa kuchuluka kwa tiyi wa caffeine, tiyi wobiriwira ali ndi katekisimu, antioxidant yomwe ingathandize kuchepetsa chiwopsezo cha matenda amtima mwa kuwongolera thanzi la mtima komanso mbiri yamagazi yamagazi.
1. Kuchepetsa mafuta a kolesterolini
Zakudya zopatsa thanzi zimathandizira kuchepetsa cholesterol. Mwa kudya zakudya zokhala ndi michere yambiri monga zipatso, ndiwo zamasamba, ndi mbewu zonse, tingachepetse chiopsezo cha cholesterol yochuluka, chomwe chimayambitsa matenda a mtima. Zosankha zazakudyazi zimapereka ulusi wosungunuka, chinthu champhamvu chomwe chimathandizira kuchotsa cholesterol yochulukirapo m'thupi. Kuphatikiza apo, kusintha mafuta osapatsa thanzi omwe amapezeka muzakudya zokonzedwa ndi mafuta athanzi omwe amapezeka mu mapeyala, mtedza, ndi mafuta a azitona angathandizenso kuti cholesterol ikhale yabwino.
2. Sinthani kuthamanga kwa magazi
Kuthamanga kwa magazi kumayambitsa kupsinjika kwa dongosolo lathu la mtima ndipo kumawonjezera chiopsezo cha matenda a mtima. Mwamwayi, kudya zakudya zopatsa thanzi kumakhala ndi zabwino zambiri pakuwongolera kuthamanga kwa magazi. Zakudya zokhala ndi potaziyamu monga nthochi, mbatata, ndi mapeyala zimathandiza kuchepetsa kuchuluka kwa sodium m'thupi, motero kupewa kuthamanga kwa magazi. Kuphatikiza apo, kuwonjezera zakudya zomanga thupi monga nsomba, nkhuku, ndi nyemba kumathandizira kuthamanga kwa magazi chifukwa chokhala ndi mafuta ochepa.
3. Kulimbitsa chitetezo cha mthupi
Zakudya zopatsa thanzi komanso zopatsa thanzi zimathandizira kwambiri kuti chitetezo chathu cha mthupi chikhale cholimba. Zakudya zokhala ndi antioxidants, monga zipatso, sipinachi, ndi kale, zimapereka mavitamini ndi mchere wofunikira omwe amalimbitsa chitetezo chathu ndikuwongolera mphamvu za thupi lathu lolimbana ndi matenda, matenda, ndi kutupa. Mwa kudya zakudya zimenezi nthawi zonse, tikhoza kulimbikitsa chitetezo chathu cha mthupi komanso kukhala ndi thanzi labwino.
1. Mafuta a Trans
Mafuta a Trans ndi mafuta opangira omwe amapezeka muzakudya zambiri zokonzedwa komanso zokazinga. Mafuta amenewa amawonjezera milingo ya LDL (low-density lipoprotein) cholesterol (yotchedwanso cholesterol “yoipa”) m’mwazi wathu. Mafuta a Trans amatha kutsitsa kuchuluka kwa HDL (high-density lipoprotein) cholesterol, yotchedwa "zabwino" cholesterol. Kusalinganika kumeneku kumawonjezera chiopsezo cha matenda a mtima, matenda a mtima, ndi sitiroko. Kuti muteteze thanzi la mtima wanu, chotsani kapena kuchepetsa kwambiri kudya zakudya zophikidwa monga makeke, makeke, margarine ndi zakudya zokazinga.
2. Zakudya za sodium
Zakudya zokhala ndi sodium wambiri zimatha kuwonjezera kuthamanga kwa magazi ndikuyika kupsinjika kosafunikira pamtima. Kugwiritsa ntchito sodium wambiri kungayambitse kusungidwa kwamadzimadzi, zomwe zimapangitsa kuti magazi azichuluka, zomwe zingayambitse kuthamanga kwa magazi. Zakudya zokonzedwa ndi zoikidwa m'matumba monga soups zam'chitini, zakudya zofulumira, nyama zophikira, ndi tchizi zokonzedwa nthawi zambiri zimakhala ndi sodium yambiri. Onetsetsani kuti mwawerenga zolemba zazakudya, sankhani njira zina zokhala ndi sodium yochepa, ndikusankha zosakaniza zatsopano kuti mukhale ndi thanzi labwino pamtima.
3. Mafuta okhuta
Mafuta okhuta, opezeka m’zakudya za nyama monga nyama zonenepa, nkhuku zapakhungu, mkaka wamafuta ambiri ndi batala, angakweze milingo ya cholesterol ya LDL. Ngakhale kuti thupi limafunikira mafuta ochepa kwambiri, kudya kwambiri kungayambitse kuchuluka kwa cholesterol m’mitsempha ya magazi ndi kuonjezera ngozi ya matenda a mtima. Kuti muteteze mtima wanu, sankhani nyama yopanda mafuta ambiri, mkaka wopanda mafuta ochepa, ndipo sankhani mafuta athanzi monga mafuta a azitona mopambanitsa.
4. Shuga ndi zotsekemera zopangira
Kudya shuga wambiri kungayambitse kunenepa kwambiri, matenda a shuga ndi matenda a mtima. Shuga wowonjezeredwa amabisika m'zakudya zambiri zosinthidwa, monga zakumwa zotsekemera, chimanga, zokhwasula-khwasula, ndi zotsekemera. Zotsekemera zopanga, ngakhale zili ndi zopatsa mphamvu zochepa, zimathanso kuwononga thanzi. Kudya kwambiri zotsekemera zopangapanga kungayambitse kunenepa, shuga, ndi chiopsezo chowonjezeka cha matenda a mtima. Kuti muteteze thanzi la mtima wanu, chepetsani kudya shuga, sankhani zipatso zonse m'malo mwa zokhwasula-khwasula, ndipo sankhani zotsekemera zachilengedwe monga uchi kapena stevia pang'onopang'ono.
5. Nyama yokonzedwa
Nyama zophikidwa monga soseji, agalu otentha, nyama yankhumba ndi nyama zophikidwa zili ndi sodium yambiri, mafuta ochulukirapo komanso zoteteza. Kudya nyama zophikidwa nthawi zonse kungapangitse kuti mudwale matenda a mtima, kuthamanga kwa magazi, ngakhalenso mitundu ina ya khansa. Sankhani nyama zowonda zatsopano, nkhuku, ndi nsomba kuti musankhe zakudya zama protein. Ngati simungathe kukana nyama yokonzedwa, sankhani njira za sodium yotsika kapena yesani kuziyika pazochitika zapadera.
6. Chakudya chokazinga komanso chofulumira
Zakudya zokazinga ndi zakudya zofulumira nthawi zambiri zimakhala ndi mafuta ambiri osapatsa thanzi, sodium, ndi ma calories, zomwe zimawopseza moyo wanu katatu. Kukazinga sikungowonjezera mafuta odzaza ndi mafuta ochulukirapo, komanso kumachepetsanso zakudya zopatsa thanzi. Kudya chakudya chokazinga kapena chofulumira nthawi zonse kungapangitse chiopsezo chowonjezereka cha kunenepa kwambiri, cholesterol yapamwamba, kuthamanga kwa magazi ndi matenda a mtima. M'malo mwake, gwiritsani ntchito njira zophikira zathanzi pophika kunyumba, monga kuwotcha, kuwotcha, kapena kuphika.
7. Kumwa mowa mwauchidakwa
Ngakhale kuti kumwa pang’ono n’kothandiza mtima wanu, kumwa mopitirira muyeso kungayambitse matenda osiyanasiyana, kuphatikizapo matenda a mtima. Kumwa mowa mwauchidakwa kungayambitse kuthamanga kwa magazi, kunenepa kwambiri, komanso kungachititse kuti mtima usagwire ntchito bwino, sitiroko, ndiponso kugunda kwa mtima kosasinthasintha. Kuti muteteze mtima wanu, kumwa mowa kuyenera kukhala kocheperako - chakumwa chimodzi patsiku kwa amayi ndi zakumwa ziwiri patsiku kwa amuna.
● Turmeric ndi zonunkhira zina zamphamvu zomwe zimakhala ndi mankhwala otchedwa curcumin, omwe ali ndi mphamvu zoletsa kutupa ndi antioxidant. Kugwiritsa ntchito nthawi zonse kwa turmeric kwagwirizanitsidwa ndi kuchepetsa chiopsezo cha matenda a mtima komanso kupititsa patsogolo ntchito ya mitsempha ya magazi. Kuphatikizira zokometsera izi pakuphika kwanu sikumangowonjezera thanzi komanso kumathandiza kuti mtima wanu ukhale wathanzi.
● Magnesium ndi mchere wofunika kwambiri umene umakhudza zinthu zosiyanasiyana m’thupi, kuphatikizapo zimene zimakhudzana ndi kugwira ntchito kwa mtima. Kafukufuku akuwonetsa kuti magnesium supplementation ingathandize kuchepetsa kuthamanga kwa magazi, kuchepetsa kuuma kwa mitsempha komanso kusintha thanzi la mtima wonse. Kuphatikizira zakudya zokhala ndi magnesiamu muzakudya zanu kapena kuganizira zowonjezera za magnesium kungatsimikizire kuti mtima wanu umapeza chithandizo chomwe ukufunikira. Magnesium owonjezera amabwera m'njira zambiri, ndipo mutha kusankha mtundu womwe umakuyenererani malinga ndi zosowa zanu.
●Magnesium Taurate ndi chowonjezera chomwe ntchito yake yaikulu ndikulimbikitsa thanzi la mtima ndi mphamvu za thupi. Kuphatikiza apo, taurine imathandizira kagayidwe ka mafuta, imachepetsa cholesterol m'magazi ndi triglyceride, ndikuwonjezera "cholesterol yabwino" (HDL).
● Vitamini D, yemwe amadziwikanso kuti “vitamini wa dzuwa,” n’ngofunika kuti mafupa akhale olimba komanso kuti chitetezo cha m’thupi chikhale cholimba. Komabe, kafukufuku waposachedwapa akugwirizanitsa kusowa kwa vitamini D ndi chiopsezo chowonjezeka cha matenda a mtima. Vitamini D3 supplementation ndi yofunika kwambiri kwa anthu omwe alibe dzuwa pang'ono chifukwa imathandiza kuchepetsa kuthamanga kwa magazi, kuchepetsa kutupa, ndi kupititsa patsogolo ntchito ya mtima.
Q: Kodi chakudya chopatsa thanzi ndi chiyani?
Yankho: Zakudya zopatsa thanzi zimatanthawuza dongosolo lazakudya lomwe lili ndi zakudya zomwe zimapindulitsa pa thanzi la mtima. Nthawi zambiri zimakhala ndi zipatso zosiyanasiyana, ndiwo zamasamba, mbewu zonse, zomanga thupi zowonda, ndi mafuta athanzi pomwe mumachepetsa kudya zakudya zokonzedwa, mafuta odzaza ndi shuga.
Q: Chifukwa chiyani zakudya zopatsa thanzi ndizofunikira?
Yankho: Chakudya chopatsa thanzi n’chofunika kwambiri chifukwa chingathandize kuchepetsa chiopsezo cha matenda a mtima, kuchepetsa kuthamanga kwa magazi, kuchepetsa mlingo wa kolesterolini, ndi kusunga thupi labwino. Potsatira zakudya zopatsa thanzi, anthu amatha kukhala ndi thanzi labwino komanso kupewa zovuta zokhudzana ndi mtima.
Chodzikanira: Nkhaniyi ndi yachidziwitso chokhacho ndipo siyenera kuwonedwa ngati upangiri wachipatala. Zina mwazolemba zamabulogu zimachokera pa intaneti ndipo sizodziwika. Webusaitiyi ili ndi udindo wokonza, kusanja ndi kusintha zolemba. Cholinga chopereka zambiri sikutanthauza kuti mukugwirizana ndi maganizo ake kapena kutsimikizira kuti zomwe zili m'nkhaniyi ndi zoona. Nthawi zonse funsani dokotala musanagwiritse ntchito zowonjezera zowonjezera kapena kusintha ndondomeko yanu yachipatala.
Nthawi yotumiza: Oct-17-2023
