Pewani Matenda a Mtima mwa Kudya Zakudya Zabwino Zamtima

Mtima umagwira ntchito mosazengereza m’moyo wathu wonse. Chiwalo chathu chogwira ntchito molimbikachi chimapopa magazi ku ziwalo zonse zathupi. Nafenso tiyenera kumuthandiza. Chifukwa ndi chiwalo chodekha; Zizolowezi zathu zoipa, kuphatikizapo zakudya, zimawononga kwambiri. Tikhoza kuzindikira zimenezi chifukwa chakuti matenda omwe amapezeka kwambiri padziko lapansi ndi matenda a mtima. Tsoka ilo, matenda amtima ndi omwe amapha anthu ambiri padziko lapansi. Tiyeni tione bwinobwino mitima yathu. Kodi tiziwoneka bwino bwanji? Ndikudziwa kuti chinthu choyamba chomwe chimabwera m'maganizo mwanu ndikulabadira zakudya. Mukunena zowona. Kuti mtima wathu uzigwira ntchito bwino, tiyenera kuupatsa zakudya zopatsa thanzi zomwe umafuna. Kodi pali zakudya zilizonse zomwe zili zabwino kumtima? Ndikukumva mukufunsa.

Inde, pali zakudya zabwino ku mtima. Zakudya izi zimakhala ndi zotsatira zofunikira monga kutsitsa cholesterol yoyipa yomwe imayambitsa matenda a mtima komanso kuchepetsa kuthamanga kwa magazi. Choyamba, tiyeni tikambirane za matenda a mtima, omwe ndi matenda ofala padziko lonse lapansi. Kenako tiyeni titchule zakudya zomwe zili zabwino pamtima kuti zipewe matenda amenewa.

Kodi Matenda a Mtima Ndi Chiyani?

Matenda a mtima ndi matenda omwe amasokoneza ntchito ya mtima. Pali zinthu zambiri zomwe zimayambitsa izi. Zinthu zomwe zimagwera m'gulu la matenda a mtima ndi monga:

• Matenda a mtima ndi mitsempha yamagazi: Zimachitika chifukwa cha kutsekeka kwa mitsempha yamagazi mu mtima chifukwa cha mapangidwe a plaques.
• Arrhythmia: arrhythmiaiKusakhazikika kwachilendo kwa kugunda kwa mtima chifukwa cha kusintha kwa mphamvu zamagetsi. 
• Matenda a mtima valve: Matenda a mtima wa valve amapezeka pamene pali kusintha kulikonse pakugwira ntchito kwa ma valve.

• Kulephera kwa mtima: Ndi vuto lalikulu lomwe limayamba chifukwa cha kufooka kwa minofu ya mtima, yomwe ingasokoneze kugwira ntchito kwake kwa nthawi yayitali ndikuwononga chiwalo. Kulephera nthawi zambiri kumachitika chifukwa cha kuthamanga kwa magazi ndi matenda a mtima.

Nchiyani Chimayambitsa Matenda a Mtima?

Zinthu zomwe zimathandizira kukulitsa matenda osiyanasiyana amtima ndi izi:

• Zaka - Amuna azaka zopitilira 45 ndi akazi opitilira 55
• Kusuta
• mbiri yachipatala
• Kunenepa kwambiri
• Kuthamanga kwa magazi
• kuchuluka kwa cholesterol
• shuga
• Kusagwira ntchito
• Mbiri ya banja la matenda a mtima
• Kuipitsa ndi kukhudzidwa ndi utsi wokhawokha
• Kusokonezeka maganizo
• Kukhala wamtundu waku South Asia ndi Africa

Zizindikiro za Matenda a Mtima

Matenda a mtima amatipangitsa kumva kuti akubwera kwa ife pang'onopang'ono. Pachifukwa ichi, imatichenjeza ndi zizindikiro zomwe zingakhale zochepa kapena zovuta. Zizindikiro za matenda a mtima ndi izi; 

• Kupweteka pachifuwa - angina pectoris
• Kutopa kwambiri kapena chizungulire panthawi yolimbitsa thupi, ngakhale kuyenda
• Kupuma pang'ono
• Kugunda kwa mtima kosakhazikika - Kuthamanga kwambiri kapena pang'onopang'ono
• Kufooka
• Nseru
• kudzimbidwa
• Kukomoka
• Kusapeza bwino m'manja ndi nsagwada

Kodi Matenda a Mtima Amachizidwa Bwanji?

Chithandizo chidzadalira kwambiri chomwe chimayambitsa matenda a mtima. Poganizira zizindikiro zanu, zoopsa, ndi mbiri yachipatala, dokotala adzakonza ndondomeko yoyenera ya chithandizo.

Kodi Tiyenera Kuchita Chiyani Kuti Titeteze Umoyo Wamoyo?

Zili m'manja mwathu kuteteza thanzi la mtima wathu komanso kupewa matenda a mtima. Pali malo oti tibise chiwalochi mumtsuko wagalasi. Ndimomwe kuliri kofunika pa moyo wathu. Koma kusintha pang’ono pa moyo wathu n’kokwanira kuti titetezeke. Tsopano tiyeni tinene zomwe tiyenera kuchita kuti titeteze thanzi la mtima ndikulemba zinthu zomwe tiyenera kuziganizira.

Muzichita masewera olimbitsa thupi nthawi zonse (ngakhale simungathe, khalani otakataka)

masewera olimbitsa thupi nthawi zonseKuchita zimenezi kumateteza matenda a mtima. Mutha kuyenda, kuthamanga, kulumpha chingwe. Ngati mumvetsera, izi sizinthu zovuta kwambiri. Zinthu zomwe mungaphatikizepo mosavuta muzochita zanu zatsiku ndi tsiku.

Ndiye kuchita masewera olimbitsa thupi kungakuthandizeni chiyani pankhani ya thanzi la mtima?

• Zidzalimbitsa mtima wanu.
• Zidzathandiza kuti magazi aziyenda bwino.
• Idzachepetsa kuthamanga kwa magazi.
• Zidzakuthandizani kuti mukhale kutali ndi nkhawa.

Pali maubwino enanso ochita masewera olimbitsa thupi, koma tangotengera zabwino zamtima pano. Ndiye mudzachita masewera olimbitsa thupi mpaka liti tsiku? Bungwe la American Heart Association limalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 5 patsiku, masiku asanu pa sabata, kuti mukhale ndi thanzi labwino komanso kuchepetsa chiopsezo cha matenda a mtima. 

Idyani wathanzi (Palibe njira zina)

Zakudya zathanzi ndizofunikira kwambiri osati pamtima pathu, komanso thanzi lathu lonse. Palibe kunyengerera pa izi. Ngati mudya bwino;

• Kutupa m'thupi kumathetsedwa.
• Mumaonda.
• Kuthamanga kwa magazi kwanu kumatsika.
• Mulingo wanu wa cholesterol umabwereranso pamlingo wabwinobwino. 

Zinthu zimenezi zimayambitsa matenda a mtima. Tangoganizani, ngati mudya zosapatsa thanzi, zotsutsana ndi zomwe ndatchulazi zidzachitika; Zomwe ndatchula pamwambapa sizimangokonzekera matenda a mtima, komanso matenda monga khansa ndi shuga. Kudya bwino koma bwanji? Nawa malangizo angapo:

• Idyani mitundu yonse ya zakudya zopatsa thanzi monga zipatso, ndiwo zamasamba, mtedza wokhala ndi omega 3, nsomba zamafuta ambiri ndi mbewu zonse.
• Khalani kutali ndi mowa.
• Chepetsani kudya kwamafuta oyeretsedwa komanso kudya nyama zofiira ndi zokonzedwa.
• Ngakhale kuti sitingathe kuchotsa shuga ndi mchere m’miyoyo yathu, tiyenera kuchepetsa mmene tingathere.
• Pewanitu zakudya zomwe zili ndi mafuta a trans.

Kuwongolera kupsinjika (zosavuta kunena koma zovuta kuziyika)

Palibe kuthawa kupsinjika, tidziwe izi kaye. Thupi lathu lakonzedwa kale kuti lipange kupsinjika; kuti tithe kuthana ndi zovuta. Koma ngati zinthu zasokonekera ndipo kupsinjika maganizo kumakhala kosalamulirika, mutha kuyamba kunena kuti 'wow'. Matenda ambiri amabuka, kuyambira ku thanzi la mtima mpaka ku thanzi labwino lamalingaliro ndi malingaliro.

Pali njira zambiri zotsimikiziridwa zothanirana ndi nkhawa. Tisakambirane motalika apa, koma kwa omwe ali ndi chidwi, ndasiya nkhani apa pomwe angawerenge njirazi. Njira Zothetsera Kupsinjika Maganizo  

Siyani Kusuta (Musanene kuti ayi)

Kuopsa kwa kusuta n’kodziŵika kwa aliyense. Ngati mumwa, mumakhala pachiwopsezo cha matenda a mtima monga atherosclerosis ndi matenda a mtima. Utsi wa fodya uli ndi mankhwala amene amawononga mtima ndi mitsempha ya magazi. Lilinso ndi carbon monoxide, yomwe imapikisana ndi mpweya woyendetsa pambuyo polowa m'magazi. Mpweya umenewu umakweza kuthamanga kwa magazi ndi kugunda kwa mtima ndipo umakakamiza mtima kupereka mpweya wokwanira m'thupi.

Kuchepetsa thupi (koma khalani wathanzi)

Kunenepa kwambiri kumayambitsa matenda a mtima. Ndicho chifukwa chake ndikofunikira kuti muchepetse thupi, koma musatembenukire ku zakudya zopanda thanzi kuti muchepetse thupi mofulumira. Perekani pang'onopang'ono koma perekani moyera. Kuchuluka kwabwino kwa kuwonda ndikuchepetsa zosaposa 1 kg pa sabata. 

Muzigona mokwanira (osapitirira kapena zochepa)

Kugona mokwanira kumalepheretsa kupsinjika maganizo. Monga tikudziwira, kupsinjika maganizo kumayambitsa matenda a mtima. Simuyenera kugona pang'ono kapena kwambiri. Zonsezi ndi zovulaza thanzi. Kugona kwa maola 7-8 ndikokwanira kwa akuluakulu usiku. Ana amafunika zambiri.

Onetsetsani kuthamanga kwa magazi anu (Osaiwala)

Muyezetseni kuthamanga kwa magazi anu kamodzi pachaka. Anthu omwe ali ndi vuto la kuthamanga kwa magazi kapena omwe amadwala matenda amtima m'banja ayenera kuwunika pafupipafupi.

Kodi Mungadye Bwanji Kuti Mukhale ndi Moyo Wathanzi?

Ndikufuna kupereka malangizo angapo a zakudya kwa iwo omwe amasamala za thanzi la mtima. Apange chizolowezi.

• Idyani chokoleti chakuda m'malo mwa chokoleti cha mkaka.
• Tafunani clove wa adyo tsiku lililonse.
• Kwa tiyi wobiriwira.
• Za mkaka wa turmeric.
• Imwani madzi a masamba a clover.
• Kudya fenugreek.

Zakudya Zomwe Ndi Zabwino Pamtima

Zakudya zonse zomwe titha kuziyika m'gulu lazakudya zopatsa thanzi ndizabwino kumtima. Koma makamaka zakudya zina ndi sitepe imodzi patsogolo pa zina ndi ubwino wake kwa mtima. Choncho, ndi bwino kutchula zakudya zomwe zili zabwino pamtima.

• Pisces

PiscesNdiwochulukirachulukira mu protein yowonda komanso omega 3 fatty acids. Omega 3 fatty acids amachepetsa kutupa komanso kupewa matenda a mtima. SalimoniNsomba zamafuta monga mackerel, sardines ndi tuna. Ndi nsomba zomwe zimawonekera pothandiza mtima.

• mafuta

mafuta Lili ndi ma antioxidants ambiri komanso mafuta abwino. Zapezeka kuti zimachepetsa chiopsezo cha myocardial infarction, sitiroko, ndi matenda a mtima. Zimachepetsanso kuthamanga kwa magazi. Mukhoza kudya 7-8 supuni ya mafuta a azitona patsiku.

• lalanje

lalanjeLili ndi vitamini C, mchere, flavonoids. Kumwa madzi a lalanje, omwe amalepheretsa kutupa, kumalepheretsa atherosclerosis. Kuti mukhale ndi thanzi la mtima, idyani malalanje tsiku lililonse kapena kumwa kapu yamadzi alalanje omwe angosiyidwa kumene.

• burokoli

burokoliNdi masamba a cruciferous omwe ali ndi mavitamini A, C, K ndi folate, fiber, calcium, magnesium, potaziyamu, phosphorous, omega 3 ndi omega 6 fatty acids, selenium ndi glucosinolates. Imalimbitsa ntchito ya mtima, imachepetsa infarction ya myocardial ndikuthandizira kuteteza mtima.

• kaloti

kaloti Ndi gwero labwino la ma antioxidants omwe amalepheretsa kuwonongeka kwa DNA, kuchepetsa kutupa, ndikuchepetsa cholesterol ndi triglyceride.

• Tiyi wobiriwira

Tiyi wobiriwiralili ndi mankhwala a polyphenolic otchedwa makatekisimu. Makatekinoloje amathandizira kuchotsa mpweya woipa. Amachepetsanso cholesterol, chomwe chimayambitsa matenda a mtima.

• Mbere ya nkhuku

Mkaka wa nkhuku wopanda khungu ndi gwero lalikulu la mapuloteni owonda. Mapuloteni ndizomwe zimamanga minofu. Popeza mtima umagwira ntchito mosalekeza, kung’ambika kwa minofu n’kwachibadwa. Kudya bere la nkhuku kumapereka thupi ndi mapuloteni omwe angagwiritsidwe ntchito kukonza minofu ya mtima.

• nyemba

Nyemba zimakhala ndi wowuma wosamva. Wowuma wosamva amathandizira thanzi la mtima pochepetsa kuchuluka kwa triglycerides ndi cholesterol m'magazi.

• Mtedza

Kudya mtedza kumachepetsa chiopsezo cha matenda a mtima ndi 40-50%. Pakati pa zakudya zathanzi, amondi ndi chimodzi mwazopindulitsa kwambiri pa thanzi la mtima. Chifukwa amachepetsa cholesterol. Walnuts ndi imodzi mwa mtedza womwe ndi wofunikira pa thanzi la mtima. Zimapindulitsa thanzi la mtima mwa kuchepetsa cholesterol mu walnuts.

• Elma

Elma Chakudya chimateteza mtima. Chifukwa amachepetsa kutupa, amathandizira kuwonda ndikuwongolera kuthamanga kwa magazi.

• Mbewu

mbewu za chia, fulakesi ndipo mbewu za hemp ndi magwero a zakudya zopatsa thanzi pamtima monga fiber ndi omega 3 fatty acids. Mwachitsanzo, mbewu za hemp zili ndi amino acid arginine, zomwe zimachepetsa kutupa. Komanso, flaxseed imathandizira kuthamanga kwa magazi ndi cholesterol.

• Katsitsumzukwa

KatsitsumzukwaLili ndi steroidal saponin, yomwe imachepetsa cholesterol. Lilinso ndi antioxidant katundu amene amathandiza pa atherosclerosis ndi matenda ena a mtima.

• adyo

adyolili ndi allicin, zomwe zimathandiza kuchepetsa cholesterol ndi kuthamanga kwa magazi. Mutha kutafuna clove wa adyo m'mawa uliwonse musanadye.

• sipinachi

sipinachiAmachepetsa kuthamanga kwa magazi, amathandizira kuchita masewera olimbitsa thupi mwa anthu omwe ali ndi matenda a mitsempha yotumphukira, amalepheretsa kuphatikizika kwa mapulateleti, amachepetsa kutupa komanso kuuma kwa mitsempha.

• peyala

peyala Lili ndi mafuta athanzi, mavitamini A, E, K, C, B6, folate, pantothenic acid, niacin, potaziyamu, magnesium, sodium, phytosterols, riboflavin ndi phytonutrients ena. Imatsitsa cholesterol yoyipa, imachepetsa kuchuluka kwa lipids m'magazi, imathandizira ntchito za antioxidant, imachepetsa kutupa ndikuwongolera kuchuluka kwa shuga m'magazi. Choncho, amachepetsa chiopsezo cha matenda a mtima.

• tomato

tomatoLili ndi ma antioxidants omwe amathandizira kuteteza ku kusintha kwa DNA, kuchuluka kwa maselo opanda malire, komanso matenda amtima.

• vembe

CitrullineChivwende ndi chimodzi mwazinthu zomwe zimapezeka muvwende zomwe zimathandiza kuchepetsa kutupa ndi kuuma kwa mitsempha, kuchepetsa LDL cholesterol ndi kuthamanga kwa magazi, ndi kuchepetsa thupi.

• Kabichi

Olemera mu A, C, K, folate, calcium, magnesium, phosphorous, omega 3 mafuta, fiber ndi antioxidants kabichiamachepetsa chiopsezo cha matenda a mtima.

• Beet

BeetNdi gwero lalikulu la nitrate lomwe limathandizira kuchepetsa kutupa. Ilinso ndi antioxidant katundu. Zimathandizira kuchepetsa cholesterol ndi kuthamanga kwa magazi ndikuwongolera mbiri ya lipid.

• Watercress

Watercress imadzaza ndi phytonutrients, mavitamini, mchere, ndi fiber zomwe zimathandiza kuti mtima ukhale wathanzi komanso kuyenda bwino.

• zipatso za mabulosi

Sitiroberi, mabulosi abuluMabulosi akuda ndi raspberries ali odzaza ndi michere yofunika yomwe imathandizira kwambiri paumoyo wamtima. 

• kolifulawa

kolifulawaNdiwolemera mu sulforaphane, isothiocyanate yomwe imayambitsa ma enzyme ambiri a antioxidant. Ma enzymes awa amathandizira kupewa oxidation ya LDL cholesterol, yomwe imalepheretsa kutupa kwa mitsempha, komwe kumalepheretsa atherosulinosis.

• khangaza

khangazaAmadzaza ndi anthocyanins ndi tannins, omwe ali ndi antioxidant katundu. Izi zimapangitsa kukhala chipatso champhamvu chomwe chimateteza ku matenda a mtima. Zimathandizira kuchepetsa cholesterol ya LDL ndi kuthamanga kwa magazi ndikuchepetsa kutupa.

• Chokoleti chakuda

Chokoleti chakuda, Ndi gwero lolemera la makatekini, theobromine ndi procyanidins, omwe amalepheretsa kuphatikizika kwa mapulateleti, kuchepetsa kuthamanga kwa magazi komanso kupititsa patsogolo ntchito ya endothelial. Choncho, kudya chidutswa cha chokoleti chakuda kumateteza mtima ku matenda. Idyani chokoleti chakuda ndi 80% kapena kupitilira apo. 

Zakudya Zowononga Mtima

Tiyenera kusamala za zakudya zomwe zili zabwino kumtima komanso zomwe zimawononga mtima. Chifukwa tidzakhala kutali ndi iwo chifukwa cha thanzi la mtima wathu. Tiyeni tilembe zakudya zomwe zimawononga mtima motere;

• mafuta a trans
• Salami, soseji, etc. zakudya zokonzedwa monga
• Ufa ndi mkate woyera
• GMO mbewu zonse ndi ufa
• Shuga woyengedwa bwino, shuga wa nzimbe, ndi madzi a chimanga a fructose
• Zakudya zokhwasula-khwasula monga tchipisi ta mbatata, zakudya zokazinga kwambiri, ma hamburger.
• Zakudya za carbonated ndi shuga

Kufotokozera mwachidule;

Zili m'manja mwathu kuti tipewe matenda a mtima. Titha kukwaniritsa izi ndi kusintha kwa moyo monga kudya bwino, kuchita masewera olimbitsa thupi pafupipafupi, komanso kupewa kupsinjika. Tisaiwale zakudya zomwe zili zabwino kumtima. Tikhoza kutchula zakudya zomwe tazitchula pamwambapa monga nsomba, mafuta a azitona, ndi mtedza m’gulu la zakudya zomwe zili zabwino pamtima.

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