miliyoyin mutane a duniya cututtuka na zuciya da jijiyoyin jiniya mutu saboda dalilai. Sanadin mutuwar mutane 100 cikin 39 a kasarmu cututtuka na zuciya da jijiyoyin jini. mutane da yawa matsalolin zuciya da jijiyoyin jini rayuwa.
Don hana irin wannan mutuwar, wanda ya kai adadi mai yawa. lafiyar zuciyaYana da game da kula da shi. Ƙananan canje-canje za mu yi a rayuwarmu da abincinmu, don kare lafiyar zuciya da jijiyoyin jini zai yi tasiri.
Abubuwan haɗarin cututtukan zuciya waɗanda ba za mu iya canzawa ba
shekaru
Hadarin cututtukan zuciya yana ƙaruwa yayin da kuka tsufa. Maza masu shekaru 45 zuwa sama da mata masu shekaru 55 zuwa sama suna cikin haɗari mafi girma.
Jinsi
Wasu abubuwan haɗari na iya shafar haɗarin cututtukan zuciya daban-daban a cikin mata fiye da na maza. Misali, estrogen yana ba wa mata wasu kariya daga cututtukan zuciya, amma ciwon sukari yana ƙara haɗarin kamuwa da cututtukan zuciya a cikin mata fiye da maza.
kabilanci ko kabilanci
Wasu ƙungiyoyi suna da haɗari fiye da wasu. Amurkawa na Afirka sun fi kamuwa da cututtukan zuciya fiye da fararen fata, yayin da Amurkawa 'yan Hispanic ba su da yiwuwar kamuwa da cutar. Wasu kungiyoyin Asiya, irin su Gabashin Asiya, suna da ƙananan rates, amma Asiya ta Kudu suna da ƙimar girma.
tarihin iyali
Kuna cikin haɗari mafi girma idan kuna da dangi na kusa da ciwon zuciya tun yana ƙarami.
Abin da za a Yi don Kare Lafiyar Zuciya
kalli nauyin ku
Yawan nauyi yana hade da yawa matsalar zuciya da jijiyoyin jinikawo shi tare.
motsa jiki
Motsi yana da yawa. Motsa jiki akalla kwana uku a mako.
nisantar damuwa
Ka daina baƙin ciki a baya da damuwa game da gaba. Yi ƙoƙarin rayuwa a lokacin. Kasance cikin kwanciyar hankali da kanku da kewayen ku.
nisantar shan taba
Domin yana haifar da arteriosclerosis daga sigari, wanda ke gaba da duk sassan jikin mu. lafiyar zuciya ya kamata a guji musamman.
Hattara da kitsen dabbobi
Yawan kitse masu yawa kamar kitsen wutsiya da tallow, yayin da suke haɓaka cholesterol don lafiyar zuciya yana da haɗari kuma. man zaitun Fi son mayukan polyunsaturated kamar
A guji abinci masu kitse
Abincin farin fulawa yana ɗauke da kitse mai yawa, duk da cewa ba a bayyana a shirye-shiryen ci ba. Wajibi ne a kula da man da ba a iya gani da kuma man da ake iya gani.
Kayan lambu da 'ya'yan itatuwa masu ba da lafiya da kuzari suna da alaƙa da lafiyar zuciya saboda suna da wadataccen bitamin.
Kada ku cinye samfuran delicatessen
Kuci kaza da kifi maimakon kayan nama kamar salami da tsiran alade. Omega 3 da omega 6 polyunsaturated fats da ake samu a cikin kifi lafiyar zuciya Yana da mahimmanci kuma ya kamata a cinye shi da yawa.
Kula da hawan jini
gishiriA saba da cin abinci ba tare da gishiri ba kamar yadda zai yiwu, saboda yana haifar da hawan jini.
Yi tafiya yanayi
Waje tafiya Yana da kyau ga lafiyar zuciya da jijiyoyin jini duka ta fuskar motsa jiki kuma saboda yana ba da kuzari mai kyau.
Idan, bayan tsayawa na dogon lokaci, ƙafafunku sun kumbura, ƙafafunku sun yi zafi, kuma ƙafafunku sun sami launin shuɗi mara kyau, saboda jijiyoyi ne. Saboda jinkirin zagayawa na jini, capillaries suna fashe da varicose veins suna faruwa a lokuta masu tasowa.
Lafiyar jijiyoyi, wanda ke zama tushen tsarin jijiyoyin jini don gudanar da tsarin jiki akai-akai, yana da matukar mahimmanci ga lafiyar zuciya. Kare lafiyar jijiyoyin jini yana nufin kare jiki. nema don kula da lafiyar jijiyoyin jini abubuwan da ya kamata a kula;
shan bitamin C
Rashin bitamin C yana saukaka fashewar veins. Vitamin C yana jinkirta samuwar kitse a cikin sel ta hanyar ƙarfafa samar da collagen. Domin lafiyar zuciya Ku ci bitamin C, wanda ake samu a cikin 'ya'yan itatuwa gabaɗaya, akai-akai.
Ku ci sabbin 'ya'yan itace da kayan lambu
Kayan lambu da 'ya'yan itatuwa suna rasa wasu bitamin da ma'adanai idan an dafa su. Yi ƙoƙarin cin kayan lambu da 'ya'yan itatuwa sabo ne sosai.
Cin abinci mai arziki a cikin zinc
tutiyaMa'adinai ne wanda ke ƙarfafa sel a cikin ganuwar ciki na tasoshin. Zinc, wanda aka samo a cikin babban matakan a cikin abincin teku, nama, legumes da namomin kaza don kare lafiyar zuciya da jijiyoyin jini Kada ku yi sakaci.
Amfani da omega 3 fatty acid
Omega 3 fatty acid, wanda ake samu da yawa a cikin kifaye masu kifin, suna narkar da jini da kuma hanzarta kwararar jini. Bugu da ƙari, sulfur a cikin kifi yana haifar da rashin isasshen jini. samuwar cellulite cikas.
tafiya
Duk matakin da kuka ɗauka zai sa jini ya shiga cikin zuciya. Yi ƙoƙarin yin tafiya na akalla sa'a 1 kowace rana.
Tafi sama da gangarowa
Rayuwa mai aiki yana da mahimmanci don kariyar veins. Tafi sama da ƙasa matakala maimakon amfani da lif.
Fuskar ku
Yin iyo yana ƙara yawan jini yayin aiki da duk tsokoki.
Me za a ci don lafiyar zuciya?
cututtuka na zuciya da jijiyoyin jini Akwai hanyoyi na halitta don hana shi. Abubuwan gina jiki da iskar oxygen da ke shiga jikinmu ana ɗaukar su zuwa zuciyarmu ta jijiyoyi. Abincin da aka sarrafa mai cike da kitse mai kitse, sinadarai, da guba na iya mannewa ga jijiyoyi, haifar da manyan matsalolin zuciya kamar bugun zuciya.
Abinci tare da sabbin 'ya'yan itace da kayan lambu (zai fi dacewa Organic) cututtuka na zuciya da jijiyoyin jini Hakanan yana taimakawa hana yawancin cututtuka masu barazana ga rayuwa. Abincin lafiya shine tushen waraka don ƙarfafa jiki. nema Jerin abincin da za ku ci don kula da lafiyar zuciya...
tafarnuwa
Ƙara dandano ga salads da abinci tafarnuwa Ya kamata ku sha aƙalla haƙori ɗaya a rana. Bincike ya nuna cewa shan tafarnuwa akai-akai yana rage cholesterol kuma yana hana samuwar jini. Tun zamanin da ake amfani da tafarnuwa wajen magance cututtukan zuciya da hauhawar jini.
innabi
Jajayen inabi marasa iri suna taimakawa rage haɗarin atherosclerosis na farko (cutar da ke shafar jijiyoyin jini, wanda aka fi sani da “hardening na arteries”). Yana da kyau tushen lutein, carotenoid. Lutein yana rage kumburin LDL cholesterol a bangon jirgin ruwa.
ceri
Wannan 'ya'yan itace ƙanana amma ƙaƙƙarfan ya ƙunshi mahadi guda 17 waɗanda ke taimakawa toshe toshewar arteries. ceriAkwai anthocyanin, wanda ke ba 'ya'yan itacen launin ja.
Anthocyanin yana kare sel ta hanyar jinkirta tsufa na cell kuma yana rage haɗarin cututtukan zuciya. Ya ƙunshi masu ƙarfi antioxidants mai arziki a cikin bitamin C da bitamin E. Bugu da ƙari, yana dauke da fiber, wanda ke sauƙaƙe sha na gina jiki.
strawberries
An ɗora shi da antioxidants ciki har da bitamin C da E, ellagic acid, carotenoids daban-daban da anthocyanin. An shirya strawberries amfani yana rage matakan cholesterol. Tabbatar cinye strawberries na halitta. Domin wadanda ba na halitta ba suna rasa kadarorinsu da amfanin su saboda ana fesa maganin kashe kwari.
Apple da 'ya'yan inabi
Waɗannan 'ya'yan itatuwa fiber ne mai narkewa wanda ke rage cholesterol. pectin ya ƙunshi abu. Wannan abu yana rage jinkirin ci gaban atherosclerosis da toshewar tasoshin. Apples tushen quercetin ne, wanda ya ƙunshi ma'adanai potassium da magnesium, waɗanda ke kiyaye hawan jini. A cewar wani bincike na kasar Faransa, cin tuffa guda biyu a rana yana taimakawa wajen hana atherosclerosis.
Dankali mai dadi
Dankali, wanda ya ƙunshi fiber, potassium, beta carotene, folate da bitamin C, yana da karfin jini da rage cholesterol.
Koren shayi
Shan kofi na koren shayi a rana yana ba da kariya ga antioxidant. Flavonoids, polyphenols a cikin koren shayi suna da ƙarfi antioxidants. Koren shayi yana hana kumburin jini kuma ya ƙunshi procyanidins da ake buƙata don kiyaye lafiyar zuciya ta hanyoyin jini.
man zaitun
Bincike ya nuna cewa ba duka kitse ne ke da amfani ga lafiya ba. Man zaitun, wanda yana daya daga cikin kitsen da ba a so, yana cikin jerin kitse masu kyau. Sauran kitse masu monounsaturated sun haɗa da avocado da man goro.
Nazarin ya nuna cewa kitse masu monounsaturated ba su da yuwuwar oxidize barbashi na LDL cholesterol. Wannan yana da mahimmanci saboda oxidized cholesterol na iya manne wa bangon jijiya kuma ya zama plaque. Yin amfani da man zaitun da aka matse mai sanyi yana rage haɗarin cututtukan zuciya da kusan rabi.
Kifi
Omega 6 da omega 3 duka fatty acid ne; na farko yana da tasirin kumburi, yayin da na baya ya yaki kumburi. Ana samun Omega 6 fatty acid daga tushen shuka irin su waken soya da man masara.
Kifi mai mai irin su salmon, herring, da tuna don lafiyar zuciya Su ne tushen tushen fatty acid omega 3 masu amfani.
Ana ba da shawarar shan ɗayan waɗannan kifi aƙalla sau ɗaya ko sau biyu a mako. Salmon da ake nomawa a muhallinsa yana da wadataccen sinadarin omega 3 kuma yana rage haɗarin daskarewar jini a cikin jijiyoyi, don haka yana hana oxidation na cholesterol. Ba a ba da shawarar noman kifi ba saboda suna cike da guba kuma suna ɗauke da ƙarancin omega 3.
alayyafo
alayyafo Kayan lambu ne mai cike da bitamin C da bitamin A. Wadannan bitamin guda biyu suna taimakawa wajen hana cholesterol daga zama oxidized da kuma hana plaque daga mannawa ga arteries.
chard
mai arziki a cikin bitamin E chardYana da wadata a cikin antioxidants waɗanda ke hana samuwar radicals kyauta. Yawan abun ciki na bitamin E yana rage haɗarin toshewar arteries.
tumatur
tumaturYa ƙunshi lycopene, carotenoid wanda ke rage haɗarin atherosclerosis. Kasancewa mai wadatar antioxidants, tumatir yana rage haɗarin atherosclerosis wanda ke haifar da LDL cholesterol.
wake
Wadannan legumes, wadanda suke da wadataccen fiber mai narkewa, suna taimakawa wajen kawar da bile mai dauke da cholesterol a jikinmu. Haka kuma cututtuka na zuciya da jijiyoyin jiniAn san yana taimakawa hanawa
Dark cakulan
Dark cakulanYa ƙunshi flavonoids masu lafiyar zuciya. Wadannan mahadi suna taimakawa rage kumburi da haɗarin cututtukan zuciya. Zabi wanda ya ƙunshi 70% koko kuma ku ci a matsakaici.
