Malingana ndi deta yaposachedwapa, palibe zinthu zambiri zomwe chilengedwe chomwecho chimafuna kulimbitsa mtima mtima. Koma zochita zawo ziri chimodzimodzi kwa mitima yathu.
Mafuta onunkhira
Cholemba chokhala ndi omega-3 fatty acids, amachepetsa chiopsezo cha matenda a mtima ndi magazi, mwachindunji, amachepetsa mafuta m'thupi komanso amaletsa magazi. Mafuta a mafuta ndi masamba ena othandiza amawoneka ngati njira zabwino kwambiri zothetsera matenda a mtima. Zofunika: tebulo 1-2. Mafuta a mafuta akhoza kuwonjezeredwa ndi mpiru wa mpiru, komanso mtanda.
Broccoli
Zimateteza kachipangizo kameneka kuwonongeka, kumalimbikitsa kupanga mapuloteni apadera. Chofunika: kabichi yofiira ndi yabwino kwambiri, chifukwa imakhala ndi vitamini C. Babuccoli ndi bwino kutentha. Komanso broccoli ndi masamba othandiza pamtima.
Garlic
Lili ndi zinthu zoposa 70 zogwira ntchito, zopindulitsa mtima. Maphunziro abwino kwambiri ndi allicin, omwe amagwiritsa ntchito adyo nthawi zonse, amachepetsa kupanikizika ndi mphindi 15-30, American Journal of Clinical Nutrition.
Chofunika: Musanayambe kuwonjezera chophimba cha adyo mu chakudya, mum'gone pansi kwa theka la ora. Umu ndi m'mene amapezera thupi lake, malinga ndi madokotala a ku Argentina. Garlic ndi anyezi ndiwo mankhwala abwino kwambiri a matenda a mtima.
Maapulo
Malingana ndi kafukufuku wazaka 20 wa amayi 34,000, omwe amaphunzitsidwa ndi University of Iowa, maapulo ndiwo mankhwala opambana kwambiri omwe amachepetsa chiopsezo cha masoka a mtima pa nthawi ya kusamba kwa thupi. Chofunika: musatengedwe ndi charlottes ndi pies ndi maapulo. Ndi bwino kuika maapulo mu saladi kapena kudya mchere.
Chokoleti chowawa
Amalimbitsa ntchito ya mtima, kuchepetsa kutsekemera kwa magazi komanso kuthamanga kwa magazi, kupititsa patsogolo kuthamanga kwa magazi ku ubongo komanso kupewa kutsekemera kwa magetsi. Ndipo onse chifukwa cha flavonoids. Taganizirani, chokoleti ndi yothandiza, zomwe zili m'kati mwa cocoa sizochepera 70%. Chofunika: chifukwa cha kuchuluka kwa mankhwala a shuga ndi mafuta, malire gawo lililonse, osapitirira 30 g.
Mabomba
Mitundu ya polyphenols ya chipatso ichi imachepetsa mpweya wamagazi ndi kuthamanga kwa magazi, kuyendetsa kusaka kwa magazi komanso kupewa kutsekemera kwa mitsempha ya m'magazi ndi mtima, ndiyo njira zabwino kwambiri zothetsera matenda a mtima. Chofunika: kuonetsetsa kuti makangaza amasonyeza machiritso awo, musagwiritsire ntchito mavitamini a zipatso za zipatso, koma paokha, mpaka 150 ml tsiku, makamaka mwa mawonekedwe a madzi osakanizidwa popanda kuwonjezera shuga.
Mafuta a azitona
Mafuta a monounsaturated, omwe mafutawa ndi olemera, kuchepetsa zomwe zili "zoipa" ndi kuonjezera mlingo wa "cholesterol" wabwino. Maolivi ndi mafuta odzola ndiwo njira zabwino kwambiri zothetsera matenda a mtima. Zofunika: mu tebulo limodzi. supuni ya mafuta 120 kcal. Zovuta kwambiri kuti musunge mgwirizano! Choncho, mafuta onse (mu saladi, ma sala, mbale zina) sayenera kupitirira 2 tebulo. supuni pa tsiku.
Kuchotsa
Kugwiritsiridwa ntchito kwa kadoko pamtima sikungokhala pa mono- ndi polyunsaturated mafuta acid. Zipatso zake zimakhalanso ndi potaziyamu, zomwe zimathandiza kupewa matenda a mtima. Zomwe zimapangitsa kuti thupi liziyenda bwino, limachepetsa matenda a mtima komanso kuwonongeka kwa minocardium kuphatikizidwa ndi madokotala ku University of Ohio.
Chofunika: Kuti musayese kulemera, gwiritsani ntchito mapeyala m'malo mwa zinthu monga tchizi ndi mayonesi.
Nyemba ndi nyemba
Kuperewera kwa mafuta odzaza, mapuloteni, mapiritsi, chitsulo, potaziyamu ndi folic acid zimapangitsa kuti nyemba zikhale chakudya chofunika kwambiri pa ntchito ya mtima. Mu njira zabwino kwambiri za matenda a mtima palinso mitundu 8 ya flavonoids, yomwe ndi yabwino kwambiri yothandizira kupewa matenda a mtima. Chofunika: kupewa kupewa nthawi yophikira nyemba, gwiritsani ntchito zamzitini, zomwe musanayambe kuziyeretsa ndi madzi ozizira. Nyemba ndi nyemba ndi njira yabwino kwambiri yothetsera matenda a mtima.
Dzungu
Mtundu wake wa lalanje wowala ndi chizindikiro cha beta-carotene, vitamini C ndi potassium, zomwe zimathandiza kuthana ndi matenda a atherosclerosis ndi kuchepetsa zotsatira za mchere pamtima ndi mitsempha ya mitsempha, yomwe ndi yofunikira makamaka ngati kuwonjezeka kwa magazi. Chofunika: dzungu lingagwiritsidwe ntchito pophika popanda kusokoneza katundu.
Nkhosa
Kutentha kwadzidzidzi, monga tirigu, kumathandiza chifukwa kumapangitsa kuti thupi likhale ndi chakudya chokwanira, chakudya chimapindulitsa mtima. Malingana ndi kafukufuku wa Ministry of Agriculture, ku America, kudya makapu 1.5-2 tsiku, mumachepetsanso mlingo wa mafuta m'thupi. 9%, ndi "zoipa" - zonse 11%. Chofunika: Kuti mukhale ndi vuto lachibadwa, m'pofunikanso kuphatikizapo mbeu imodzi pamsana pa zakudya. Mukamagula mpunga ndi mbewu zina, oat flakes, popcorn, onetsetsani kuti ali mbewu zonse komanso mankhwala abwino a matenda a mtima.
Bowa
Zili ndi antioxidant ergotianin, zomwe zimapangitsa kuti anthu asamagwiritse ntchito mankhwala osokoneza bongo, omwe akuphatikizidwa pakukula kwa mtima osati m'maganizo, komanso khansa. Komanso olemera mu potaziyamu: mwachitsanzo, mu 100 g ya bowa woyera kapena mabisiketi amakhala ndi 15-20% ya chizolowezi cha mchere tsiku ndi tsiku. Chofunika: Mitengo ya nkhungu imasungidwa mu mitundu yonse yophika.
Tiyi yaukhondo
Kugwiritsa ntchito tiyi nthawi zonse kumakhala ndi mndandanda wautali wa zithandizo zabwino kwambiri za matenda a mtima - kupewa matenda odwala matenda a m'mimba ndi nyamakazi, chitetezo cha anticaria ndi kubwezeretsanso katetezedwe ka chitetezo cha myocardial infarction. Nkofunika: kuti phindu lopindulitsa kwambiri ndi tiyi lidzalola njira zomwe sizinthu zophika. Mwachitsanzo, mu tiyi ya jasmine kapena sench mungathe kuphika mpunga wabwino. Kuwombera Earl Mdima, yambani ndi nkhuku kapena nyengo ndi nyama yowotcha kuti mupatse chakudya chokoma.
Zatsimikiziridwa : kugwiritsa ntchito mankhwala osungidwa omwe ali ndi ziwalo zomangamanga, kukula kwa mahomoni, zotetezera, zimayambitsa chitukuko cha matenda a mtima. Chifukwa chake, pakupewa kwawo ndi mankhwala, zakudya zimakhala zofunika kwambiri. Pewani zopanda nzeru zophikira chakudya (kuuma, kuzizira).
Chitani nokha, ngati n'kotheka, kuchokera ku zinthu zakutchire kapena zamagulu zomwe zagwiritsidwa mwambo, popanda kugwiritsa ntchito feteleza zopangira mankhwala ndi mankhwala ophera tizilombo. Choyamba, yesetsani kufotokozera zakudya zamakono za mkaka, zokolola, masamba ndi zipatso. Ndi pamene akukula ndikupanga kuti opanga amachitiridwa nkhanza ndi mankhwala. Kusintha kwa zakudya zakuthupi kudzapeza mavitamini onse, mchere wofunika kwambiri pa ntchito yofunikira ndikuletsa kuwonjezeka kwa kolesterolini m'magazi.
Mwachitsanzo, zipatso zamtundu woyera ndi zamasamba zimakhala ndi cholesteric-kuchepetsa katundu: ali ndi shuga wochepetsedwa, koma potaziyamu wambiri, zomwe zimalimbikitsa ntchito ya minofu ya mtima. Mlingo wa antioxidants mu mankhwala opangidwa ndi organic ndi wapamwamba, chotero, akagwiritsidwa ntchito, chiopsezo cha ukalamba msanga wa thupi, kuphatikizapo mtima ndi mitsempha ya magazi, zimachepa. Kugwiritsiridwa ntchito kwa ndiwo zamasamba ndi zipatso kumapangitsa kuti chimbudzi chikhale bwino ndipo, motero, kuyamwa kwa zakudya, zomwe zimathandiza kuthetsa poizoni.
Zithandizo zonsezi zabwino za matenda a mtima zimapindulitsa thupi lonse komanso pamatope a mitsempha makamaka. Pali chakudya chodyera bwino kwa ana, mwachitsanzo, oyamba ku Ulaya anabwera kwa ife zaka zoposa 15 zapitazo. Ndipotu, chizoloŵezi chodya bwino chiyenera katemera kuyambira ali wamng'ono. Sichidzangowonjezera chitukuko chokwanira komanso kukula kwa ana, koma chidzalola
kupewa matenda ambiri m'tsogolomu.
Malangizo achikulire
Kuti musamangogonjetsa mavuto okha, komanso mlingo wa cholesterol, mverani zotsatirazi zotsatira za National Institute of Health USA: kuchepetsa kumwa mchere.
Ngati 75 peresenti ya mchere timadya kuchokera ku zakudya zowonongeka, otsala 25% amachokera ku chipinda cha mchere kuchokera patebulo lathu. Pewani chizoloŵezi cha kudya chakudya panthawi yomwe mukudya, ndipo panthawi imodzimodzi kuchokera ku mankhwala omwe ali ndi chiopsezo: mtedza wa mchere, katundu wamzitini, zokometsera zokonzedwa bwino. Onjezerani kukoma kwa chakudya kumathandiza zokometsera zachilengedwe, zokometsera zonunkhira, zonunkhira, mandimu, vinyo.
Pezani zakudya zamtundu wa zakudya zanu
Mafuta onse, kirimu, batala ndi mafuta a tchizi, sausages ndi offal, kuphika ndi chakudya chilichonse chokazinga.
Kuphika zakudya zowala
Kuposa fry mankhwala pa high-kalori mafuta, ndi bwino kuphika, wiritsani, mphodza kapena ntchito grill. Musanaphike nyama, mosamala mosamala mafuta owonjezera.
Pangani m'malo wathanzi
Kuchokera pazakudya zomwe mumazikonda simuyenera kusiya, ngati, mwachitsanzo, mumalowetsa mazira ndi mapuloteni okha, komanso mafuta a tchizi - skim mozzarella.
Onetsetsani ku Dash-zakudya
DASH (Zakudya Zamankhwala Zokuletsa Kuthamanga Kwambiri) - zakudya zomwe zimachepetsa chiopsezo cha matenda oopsa kwambiri ndi matenda a mtima:
Zamasamba: 4-5 malonda patsiku;
Zipatso: 4-5 zopereka tsiku;
Zakudya zamkaka zazikulu: 2-3 mavitamini pa tsiku;
Mafuta a masamba: magawo 2-3 pa tsiku;
Mbewu ndi nyemba: 1 kutumikira tsiku;
Mtedza ndi mbewu: 4-5 zoperekera pa sabata;
Nyama, nkhuku, nsomba, nsomba: 2 servings pa sabata.