Mukati
Mitemo yezvokudya iyo inobatsira kusimbisa hutano hwemwoyo nemidziyo yeropa
Zvirwere zvemoyo zvinoramba zviri izvo zviri kukonzera kufa munyika zhinji dzepasi, kusanganisira Russia. Zuva nezuva isu tose tinoita sarudzo: kuita zvakanaka kana zvakaipa kumwoyo yedu. Zuva rega rega tinogona kumubatsira nekupa kufarira kunenge kufamba kupfupi pamusoro pebhazi, muchero wakaibva pane chidimbu chekeke. Pazasi pane rondedzero yezvokudya zvine hutano zvinovandudza kushanda kwemoyo.
Mavhitaminzi kusimbisa mwoyo
Chimwe chezvinhu zvakakosha mu superfoods ndeye antioxidants. Vitamine A, C, D, E ane antioxidant properties, pamwe chete nemaminerari akasiyana-siyana uye phytonutrients yakadai se carotenoids uye polyphenols inowanikwa mumiriwo nemichero.
TOP 10 chikafu chine hutano zvakanyanya kumoyo
Saka ndezvipi, izvo zvinobatsira zvakanyanya zvekudya zvekusimbisa moyo nemidziyo yeropa?
- Blueberries
Blueberries ine antioxidants ine simba inonzi polyphenols. Vanodzivirira tsinga dzeropa kubva pakukuvadzwa kunokonzerwa nekuzvimba. Anthocyanins inobatsira kudzivirira BP.
- Olive mafuta
Monounsaturated mafuta, ayo akapfuma mumafuta emiriwo, kusanganisira mamwe virgin mafuta omuorivhi (imwe mhandara), kudzivirira mwoyo uye hurongwa hwemwoyo
- Nuts
Maarumondi, mawalnuts, uye macadamia akazara nemavhitamini, mamineral, mapuroteni, uye mafuta ane utano. Aya mafuta anosimudza mwero wecholesterol yakanaka, uye “yakaipa” cholesterol inotakurwa kubva mutsinga dzeropa ichiendeswa kuchiropa, uko inoparadzwa. Nzungu inewo vhitamini E, inodzivirira vascular masero akakuvadzwa nemahara radicals.
- Hove dzine mafuta dzinowanikwa mumvura inotonhora
Zvokudya zvinobatsira mwoyo nemidziyo yeropa: salmon, mackerel, anchovies, herring, trout, sardines dzakapfuma mu omega-3 fatty acids. Vanodzivirira mwoyo, kuderedza cholesterol uye BP, kuderedza kuzvimba, uye kunonotsa kuumbwa kweplaque mutsinga.
- Muriwo wemashizha akasvibira
Kare, sipinashi, uye mamwe magidhi akasviba ane carotenoids, folic acid, magnesium, potassium, uye calcium. Electrolytes inogadzirisa kukwira kweropa, carotenoids uye zvimwe zvinovaka muviri zvinodzivirira madziro emidziyo yeropa kubva mukukuvadzwa kweiyo oxidative, uye folate inobatsira yakaderera homocysteine mazinga, ayo anogona kukuvadza moyo.
- Chocolate tsvuku
Epicatechin mucocoa inowedzera kuwanda kwe nitric oxide, chinhu chakakosha chehutano hwetsinga yeropa, uye inobatsira kudzora BP. Sarudza chokoreti yakasviba chete ine cocoa inokwana 70%.
- Kuchengetedza
Maavocados, ane moyo-anovaka muviri monounsaturated mafuta uye vhitamini E, enderera pane rondedzero yehutano-huno hutano hwekudya. Wedzera kune saladhi kuti uwedzere kubatwa kwecarotenoids (yakadai sepinashi, tomate, karoti, pepper), iyo inodzivirirawo mwoyo.
- Chia nembeu yeflakisi
Iwo akapfuma mu omega-3 fatty acids, alpha-linolenic acid, zvicherwa, soluble uye insoluble fiber.
- Garlic
Nekudzivirira kuvharika kwemidziyo yeropa, garlic inoderedza kukura kweatherosclerosis uye inoderedza BP. Uye akawanda echisikigo antioxidants anobatsira kuchengetedza moyo nemidziyo yeropa.
- madomasi
Madomasi ane carotenoids uye ine simba antioxidant lycopene. Inoderedza BP uye yakaipa cholesterol mazinga, nokudaro kudzivirira mwoyo uye tsinga.
TOP yezvikafu zvinokuvadza zvakanyanya kumoyo
Kune hutano hwakanaka uye hutano hwakanaka, zvakakosha kuedza kudya chirimwa-based diet yakapfuma mune antioxidants. Panguva imwecheteyo, zvinodikanwa kuderedza kushandiswa kwe "isina" macalorie anokonzera zvirwere. Ehe, iwe unogona dzimwe nguva pamper pachako, iwe unongoda kuziva nguva yekumira. Unotoziva kuti ndezvipi zvikafu zvakanakira moyo, asi izvo zvekudya zvinokonzeresa kuzvimba mumuviri.
- Yakawedzera shuga
Shuga yakawedzerwa (somuenzaniso, muzvokudya zvinogadzirwa mumaindasitiri) inokurudzira kusunungurwa kwema cytokines anopisa.
- Yakanatswa makabhohaidhiretsi
Muchena wakanatswa hupfu, mupunga chena uye zvikafu zvakabikwa zvine kukurumidza kukanganisa pashuga yeropa uye zvinozivikanwa nemhedzisiro yavo yekupisa. Edza kusarudza macarbohydrates ezviyo asina kugadziriswa uye zvakatorwa (chingwa, pasta, nezvimwewo) - buckwheat, amaranth, mapira, teff, oats, chibage, quinoa, spelled.
- Transgender
Zvinowanikwa muzvokudya zvinokurumidza uye zvakakangwa uye zvakabikwa zvakadai semakeke, makeke, madonuts, tudyo, macrackers, machipisi, uye mamwe majarini. Tsvagiridzo yakaratidza kuti kudyiwa kwemafuta ekufambisa kunobatanidzwa nemazinga epamusoro ekuzvimba biomarkers muropa.
- Monosodium glutamate - flavour inosimudzira
Monosodium glutamate inobatsira mukukura kwekuzvimba kukuru, kufutisa uye Type II chirwere cheshuga. Mukuwedzera, inokonzera kuzvimba kwechiropa uye isiri-doro steatohepatitis.
- Nutritional Supplements
Izvi zvinosanganisira zvese zvisiri zvechisikigo zvekudya izvo zvinowedzerwa kune chikafu kuwedzera hupenyu hwesherufu, kuderedza mutengo, uye kushandura kuravira kwechisikigo. Semuenzaniso, zvinochengetedza, zvinotapira zvekugadzira, mavara uye zvinonaka.
- Doro rakawandisa
Chishoma chedoro - kusvika pa7 zvinwiwa zvakajairika pavhiki - zvinogona kubatsira muviri, zvinoenderana nezvakawanda zvidzidzo, asi kupfuudza dosi iyi kunowedzera kuzvimba.
General kurudziro yekuvandudza kushanda kweiyo cardiovascular system
Zvidzidzo zvakasiyana-siyana zvinoratidza kuti kufamba kwemaawa 1-2 chete pasvondo (kureva kuti, maminitsi 15-20 pazuva) kunoderedza mukana wechirwere chemoyo, sitiroko kana chirwere cheshuga, uye kunoderedza njodzi yekufa nguva isati yakwana.
Pane nzira imwe chete yekubvisa kuzvimba - kudya chikafu mu "chimiro chechimiro". Ipa zvinodiwa kune yakaoma carbohydrates (senge michero mitsva nemiriwo). Deredza madyiro ako e omega-6 akapfuma oiri uye chikafu chakagadzirwa chakagadzirwa nazvo. Rangarira kuti iwe unoda chikafu uye mavhitamini kuchengetedza moyo wako wemoyo une hutano.