11 Chakudya Chokoma Mtima Wanu

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Maapulo Ofiira

Kudya zakudya zathanzi ndi nambala yolondola ndi njira imodzi yabwino yosamalira mtima wanu. American Heart Association ikuwonetsa zakudya zokhudzana ndi zipatso ndi ndiwo zamasamba, mbewu zonse, mkaka wa mafuta ochepa, nkhuku, nsomba, ndi mtedza. Ndiwo uphungu wabwino. Choncho musanalembere mndandanda wanu wotsatsa zakudya, yang'anani zina mwa zakudya zomwe timakonda pamtima.

Maapulo ali ndi phytochemical yotchedwa quercetin yomwe imakhala ngati wothana ndi yotupa wothandizira ndipo ingathandizenso kuteteza magazi . Maapulo ali ndi mavitamini ndi fiber, amabwera mu mitundu yambiri yokoma ndipo ndi yotsegula. Idyani apulo ndi mchere wa walnuts kapena amondi ngati zakudya zopatsa thanzi kapena kuwonjezera apulo wothira ku saladi yanu.

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Zolemba

Mafutawa amakhala olemera mu mafuta omwe amachititsa mafuta , monga mafuta a maolivi, kuphatikizapo mavitamini ndi phytochemicals omwe amagwira ntchito ngati antioxidants kuteteza mtima wanu (ndi ziwalo zina za thupi lanu).

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Mbewu Zosamba Zobiriwira

Masamba a masamba obiriwira amakhala ndi mavitamini, minerals komanso fiber, komanso amakhala ochepa kwambiri. Kudya ndiwo zamasamba obiriwira kumagwirizananso ndi kukumbukira bwino kukumbukira pamene mukulamba. Gwiritsani ntchito masamba osapinachi atsopano ngati saladi kapena mutumiki wa Swiss chard kapena kale ngati mbale. Munch mwatsopano broccoli ndi veggie dip at nthawi yowonjezera.

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Oats

Oats ali ndi fiber yotchedwa beta glucan yomwe imathandiza kuchepetsa cholesterol chonse ndi LDL cholesterol. Mafuta amchere amathandizanso kuti thupi lanu likhale losangalala. Sangalalani ndi oatmeal ndi shuga wochepa chabe wa bulauni ndi sitiroberi ambiri ndi walnuts chakudya cham'mawa. Nkhosa zakuda zopangidwa ndi oats ndi zabwino kwa inu-onetsetsani kuti mumasankha mankhwala omwe alibe shuga wambiri.

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Mafuta a Azitona

Mafuta a azitona amachepetsa chiopsezo cha matenda a mtima mwa kuchepetsa makilogalamu anu a LDL cholesterol , ndipo ndizofunika kwambiri pa zakudya za Mediterranean. Sankhani mafuta a maolivi kuphika kapena kuphika bwino kuti mupatse mkate wa tirigu wothira mafuta pang'ono mu mbale yaing'ono ndikuwonjezera viniga wosasa ndi kuwaza oregano.

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Vinyo wofiyira

Vinyo wofiira ali ndi polyphenols zomwe zingakhale zabwino kwa mtima wanu. Koma onetsetsani kuti muzisangalala mosamala. Zofukufuku zimasonyeza kuti ma ola asanu okha kapena asanu ndi atatu okha a vinyo wofiira pa tsiku ndizofunikira zonse. Mukhoza kudumpha mowa mowa ndikumwa vinyo wodalitsika ndikupindulabe.

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Salimoni

Salmoni ndi gwero la omega-3 fatty acids yomwe imateteza mtima wanu mwa kuchepetsa kutentha komanso kutaya magazi. Mafutawa amagwiritsanso ntchito kuti thupi lanu likhale ndi thanzi labwino. Idyani nsomba kapena nsomba zina zamchere monga tuna, sardines, kapena hering'i kangapo mlungu uliwonse. Kuti mukhale ndi moyo wathanzi, yesetsani kuthira nsomba za salimoni ndi masamba obiriwira ndi saladi kumbali ndi kuwaza madzi a mandimu mmalo mwa kuvala kobiri saladi.

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Soy ndi Soy Foods

Mapuloteni a chitetezo amatha kupewa matenda a mtima, makamaka ngati amagwiritsidwa ntchito m'malo mwa nyama zofiira. Kugwiritsa ntchito soya mmalo mwa nyama kudzathandizanso kuchepetsa mafuta okhuta komanso kudya omega-3 fatty acids. Yonjezerani ku tofu kuti mupange mankhwala omwe mumakonda kwambiri kapena kutsanulira mkaka wa soy m'mawa.

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Matenda a Tomato ndi Tomato

Tomato yodzaza ndi mavitamini, ndipo mankhwala odzola phwetekere amadziwika kwambiri. Kuwonjezera lycopene ku zakudya zanu kungateteze mtima wanu, makamaka ngati chakudya chanu chamakono sichiri kukupatsani mankhwala onse okhudzana ndi mankhwala okhudzana ndi mankhwala osowa mankhwala. Onjezerani magawo angapo onunkhira a tomato ku masangweji ndi saladi kapena musangalale ndi msuzi wa tomato pa pasta yonse ya tirigu.

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Walnuts

Mitedza yambiri imakhala ndi mafuta, vitamini E, ndi zinthu zina zachilengedwe zomwe zimathandiza kuti mafuta asatengedwe. Walnuts ndi apadera chifukwa ndi omega-3 fatty acid. Walnuts amapanga chotupitsa chachikulu ndi chidutswa cha chipatso. Kwa kadzutsa, kanizani walnuts akanadulidwa pamwamba pa mbale ya oatmeal yotentha pamodzi ndi uchi pang'ono kapena blueberries.

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Mbewu Zonse

Nkhumba zonse zimapatsa mavitamini, mchere, ndi zitsulo zomwe zingathandize kuti mtima wanu ukhale wathanzi komanso wotsika kwambiri wa LDL-cholesterol ndi triglycerides . Pangani sandwich ndi magawo awiri a magawo 100 a mkate-wamba, mawere atatu a chifuwa chofewa, tomate ambiri ndi sopo, ndi letesi komanso mpiru. Mukhozanso kusuntha pasitala woyera kuti mupereke pasta.

_Zotsatira:

_{Biorklund M, Van Rees A, Mensink RP, Onning G. "Kusintha kwa serum lipids ndi shuga ya postprandial ndi insulini zowonjezera pambuyo poledzera ndi beta-glucans kuchokera ku oats kapena balere: mayesero olamuliridwa ndi mayendedwe." Eur J Clinic Nutrition. Nov; 59 (11): 1272-81.}

_{Hollænder PL, Ross AB, Kristensen M. "Thupi lonse la tirigu ndi magazi limasintha mwa anthu akuluakulu omwe ali ndi thanzi labwino: kukambirana mwachidwi komanso kusanthula kafukufuku wophunzitsidwa mosavuta." Am J Clin Nutr. 2015 Sep; 102 (3): 556-72.}

> Hubbard GP, Wolffram S, Lovegrove JA, Gibbins JM. "Kusakaniza kwa quercetin kumapangitsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda komanso tizigawo zofunikira za collagen -stimulated platelet activation path in anthu." J Thromb Haemost. Dec; 2 (12): 2138-45.

_{Joshipura KJ, Hu FB, Manson JE, Stampfer MJ, Rimm EB, Speizer FE, Colditz G, Ascherio A, Rosner B, Spiegelman D, Willett WC. "Zotsatira za zipatso ndi ndiwo zamasamba zimaika pangozi ya matenda a mtima." Ann Intern Med. Jun 19; 134 (12): 1106-14.}

> Ros, E. "Mtedza ndi CVD." Br J Nutriti. 2015 Apr; 113 Suppl 2: S111-20.