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Masiku ano, matenda amtima akukhala nkhawa yathanzi chifukwa cha zifukwa zosiyanasiyana monga kudya mopanda thanzi, moyo wopanikizika, moyo wongokhala komanso kusachita masewera olimbitsa thupi.
Ngati munthu ayamba kudya chakudya chopatsa thanzi chokhala ndi zipatso, ndiwo zamasamba ndi nsomba, izi zimachepetsa chiopsezo choti amwalira ndi matenda amtima kapena kupwetekedwa ndi pafupifupi 35%, monga momwe kafukufuku amapezera. Komanso mudzakhala ocheperapo mtima kukhala ndi vuto la mtima woperewera ndi 28 peresenti.
Kafukufuku akuwonetsa kuti mpaka 70 peresenti ya matenda amtima amatha kupewedwa ndi njira yoyenera. Mavuto amtima amawonjezeranso chifukwa cha kuchuluka kwama cholesterol komanso kuthamanga kwa magazi.
Kuchita masewera olimbitsa thupi kokha sikokwanira kukhala ndi mtima wathanzi. Zosintha zochepa pamachitidwe anu komanso zakudya zanu ndizachinyengo. Mutha kusangalala ndi zakudya zosiyanasiyana zokoma zomwe zimasiyanitsa zokumana nazo zanu zophikira.
Nawu mndandanda wazakudya 15 zaku India zodwala mtima zomwe zingalepheretse munthu kupezanso mavuto amtima.
1. Salimoni
Nsomba zamafuta monga sardine, mackerel ndi salimoni ndizakudya zabwino zathanzi. Ndi chifukwa cha kuchuluka kwa omega-3 fatty acids omwe amachepetsa chiwopsezo cha kugunda kwamtima mosalekeza komanso kukhazikika m'mitsempha m'mitsempha.
2. Oats
Oats amakhala ndi zotsekemera zambiri, zomwe zimathandiza kuchepetsa cholesterol. Amagwira ntchito ngati siponji m'matumbo ndipo amadzetsa mafuta m'thupi, choncho amachotsedwa m'thupi ndipo samalowa m'magazi.
Njira 12 Zodyera Oats Kuchepetsa Kunenepa
3. Mabulosi abuluu
Malinga ndi kafukufuku, anthu omwe amamwa ma blueberries sabata iliyonse amakhala ndi chiopsezo chochepa cha 32% chodwala matenda a mtima. Ndi chifukwa chakuti ma blueberries amakhala ndi ma anthocyanins ndi ma antioxidants omwe amachepetsa kuthamanga kwa magazi ndikuchepetsa mitsempha yamagazi.
4. Chokoleti Chamdima
Chokoleti chamdima chimadziwika kuti chimapindulitsa mtima wanu. Kumwa tsiku ndi tsiku chokoleti kumatha kuchepetsa kupwetekedwa mtima ndi sitiroko. Chokoleti chamdima chimakhala ndi ma flavonoids omwe angathandize kuchepetsa kuthamanga kwa magazi, kutseka ndi kutupa.
5. Zipatso za Citrus
Anthu omwe amadya ma flavonoid ochulukirapo, omwe amapezeka mu malalanje ndi zipatso za mphesa, ali ndi chiopsezo chochepa kwambiri cha 19 cha matenda amisempha. Zipatso za citrus zili ndi vitamini C wambiri womwe umalumikizidwa ndi chiopsezo chochepa cha matenda amtima.
6. Ndine
Zogulitsa za soya monga tofu ndi mkaka wa soya ndi imodzi mwanjira zabwino kwambiri zowonjezera mapuloteni muzakudya zanu. Amakhala ndi mafuta ambiri a polyunsaturated, fiber, mavitamini ndi mchere. Soy amathandizanso kuchepetsa kuthamanga kwa magazi kwa anthu omwe amadya chakudya chambiri.
7. Mbatata
Mbatata ndi zabwino kwa mtima wanu, chifukwa zili ndi potaziyamu wambiri, zomwe zingathandize kuchepetsa kuthamanga kwa magazi. Amakhalanso ndi michere yambiri yomwe ingachepetse mavuto amtima. Koma, pewani kudya mbatata zokazinga kwambiri.
8. Tomato
Tomato amakhalanso ndi potaziyamu wathanzi. Ndi gwero labwino la antioxidant lotchedwa lycopene, lomwe lingathandize kuchotsa cholesterol yoyipa, kuteteza mitsempha yamagazi ndikuchepetsa chiopsezo cha mtima. Amakhalanso ndi mafuta ochepa komanso shuga, chomwe ndi chakudya chabwino kwa wodwala mtima.
9. Mtedza
Mtedza monga mtedza, maamondi, ma pistachio ndi mtedza zonse ndi zabwino pamtima panu. Amakhala ndi vitamini E, omwe amathandiza kutsitsa cholesterol choipa. Kuphatikiza apo, ali ndi omega-3 fatty acids ambiri omwe amachepetsa mavuto amtima.
10. Masamba Obiriwira Obiriwira
Ma veggie obiriwira ngati sipinachi, masamba a radish, letesi, ndi zina zambiri, ndi athanzi ndipo amadziwika kuti amachepetsa matenda a mtima. Masamba obiriwira amakhala ndi mafuta ochepa, ma calories komanso zakudya zambiri zomwe zimathandiza kuti mtima ugwire bwino ntchito.
11. Mafuta a Azitona
Mafuta a azitona ndi amodzi mwamafuta opatsa thanzi kwambiri, omwe ndiabwino mtima wanu. Kugwiritsa ntchito mafuta maolivi pafupipafupi kumathandiza kuchepetsa cholesterol yoyipa ndipo kumakhala mafuta amtundu wa monounsaturated omwe ali abwino pamtima panu.
Mafuta Ophika Oposa 11 Omwe Angakupatseni Thanzi Labwino
12. Vinyo Wofiira
Vinyo wofiira akaledzera pang'ono akhoza kukhala wabwino kwambiri pamtima panu. Lili ndi antioxidant yamphamvu yotchedwa resveratrol ndi flavonoids yomwe imapindulitsa mtima wanu mwa kuwonjezera cholesterol yabwino, yomwe imathandiza kupewa zolengeza.
13. Maluwa
Lenti ndi gwero labwino kwambiri la mapuloteni, omwe samakhala ndi mafuta osapatsa thanzi. Anthu omwe amadya mphodza kanayi pa sabata anali ndi chiopsezo chochepa cha 22% cha matenda amtima poyerekeza ndi omwe samadya pang'ono.
14. Maapulo
Maapulo ali ndi quercetin, yomwe imagwiritsa ntchito mankhwala osokoneza bongo omwe amathandiza kupewa magazi. Mutha kudya maapulo pachakudya cham'mawa kapena chotupitsa.
15. Makangaza
Makangaza ali ndi ma antioxidants ambiri, kuphatikiza ma polyphenols olimbikitsa mtima ndi ma anthocyanins omwe amatha kupewa kuwuma kwa mitsempha. Ndizabwino kwambiri kwa odwala mtima ndipo ayenera kuwonetsetsa kuti azidya tsiku lililonse.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi okondedwa anu.
Momwe Mungachepetsere Gasi Mwachangu Ndi Zithandizo Zanyumba 13 Izi
