Zvimwe zvirwere zviri nyore kudzivirira, nokuti kana wawana zviratidzo zvokutanga, hauzokwanisi kuzvirapa zvachose. Chimwe chazvo chirwere cheshuga mellitus, icho pachacho chinosanganisira matambudziko mazhinji ehutano - kusagadzikana kwemetabolism, kufutisa. Kuti udzivise chirwere ichi, iwe unofanirwa kutevera kudya, kusanganisira kuita zvemuviri munguva yako yekuzorora uye kutanga kuda zvigadzirwa zvakadaro:
Nyemba
Bhinzi ine fiber yakawanda, iyo inoderedza cholesterol, inogadzirisa kunzwa kwekuguta uye inogadzirisa mazinga ehuga. 100 gramu yebhinzi ine 10 muzana yemaitiro ezuva nezuva e calcium - inobatanidzwa mumafuta metabolism uye inobatsira kuderedza uremu. Bhinzi inewo mapuroteni, asi haina mafuta, izvo zvinoreva kuti hausi munjodzi yekurwara ne arterial sclerosis.
Zviyo
Maberry ese ane polyphenols uye fiber. Semuyenzaniso, mablackberries ane 7.6 magiramu faibha pa100 g, uye blueberries - 3.5 magiramu. Kana iwe uchidya ma berries nguva dzose, BP inogadziriswa uye chiyero checholesterol yakanaka chinowedzera.
Tuna
Hove iyi ine omega-3 fatty acids yakawanda uye vhitamini D. Tuna zvakare ine mercury, iyo ine chepfu kumuviri uye hurongwa hwetsinga kunyanya, saka idya tuna kwete kupfuura 350 gramu pavhiki.
Dairy zvinogadzirwa
Iko kusanganiswa kwecalcium uye vhitamini D kunoita kuti zvigadzirwa zvemukaka zvive zvakakosha pakudzivirira chirwere cheshuga - njodzi yekurwara nayo inoderedzwa ne33 muzana.
Oatmeal
Iyi porridge ine fiber yakawanda, iyo inobatsira kuderedza cholesterol uye kunatsiridza insulini kuramba. Fiber inononoka kunyura kwemacarbohydrates, uye insulin kusvetuka hakuna kunyanya.
Taa
Mune 100 magiramu emhashu yakabikwa, 16 magiramu efayibha uye 360 mg yefolic acid ndiwo maitiro ezuva nezuva kumunhu mukuru. Mushonga ndiwo munobva mapuroteni emuriwo.
Pearl bhari
Pearl barley yakapfuma mu beta-glucan fiber, iyo rekodhi-kupwanya inoderedza mwero wemafuta anokuvadza uye inodzivirira kuti isanyura. Kushandiswa kweparera bhari porridge kunogona kuderedza cholesterol mazinga nezvikamu gumi kubva muzana.
Greens
Kapu yemiriwo ine magiramu matanhatu efiber uye anosvika 6 magiramu e calcium, zvichienderana nerudzi. Greens inzvimbo ye folic acid, iyo inogona kuderedza huwandu hwehomocysteine. Iyi amino acid inomutsa vascular sclerosis.
Walnuts
7 nzungu dzakapepetwa dzine 2 magiramu efiber uye 2.6 magiramu ealpha-linolenic acid. Izvo zvakakosha kufunga nezve yakakwira caloric yemukati, kunyanya kune vanhu vanoedza kuderedza uremu.
Waini tsvuku
Waini tsvuku ine resveratrol. Uyu musanganiswa unokwanisa kudzora huwandu hwe insulin muropa. Kunwa zvine mwero kwewaini tsvuku kunoderedza zvakanyanya mamiriro acho uye kunoderedza njodzi yechirwere cheshuga.
Flaxseed
Flaxseeds yakapfuma mualpha-linolenic acid, iyo inoderedza njodzi yekurohwa kwemoyo uye zvimwe zvirwere zvemoyo, inogadzirisa mwero weshuga uye yakaipa cholesterol muropa.
Cinnamon
Cinnamon, kuwedzera kune zvimwe zvinobatsira, inoderedza shuga yeropa uye triglyceride mazinga uye inowedzera insulin senitivity.
turmeric
Turmeric haizobatsiri kudzivirira kukura kwechirwere, asi inoderedza zvikuru kukura kwayo. Turmeric zvakare imwe yeanonyanya kushanda antitumor agents.
Chocolate tsvuku
Chokoreti yakasviba ine bioflavonoids, iyo inoderedza BP uye mwero weyakaipa cholesterol muropa. Uye zvakare ingosimudza mafungiro - kiyi yehutano hwakanaka.