Kodi Tiyenera Kuteteza Bwanji Thanzi Lathu Lamtima?

mamiliyoni a anthu padziko lonse lapansi matenda a mtimaamafa chifukwa cha matenda. Zomwe zimayambitsa kufa kwa 100 mwa 39 mdziko lathu matenda a mtima. anthu ambiri mavuto a mtima moyo.

Pofuna kupewa kufa kotereku, komwe kwafika pachiwopsezo chachikulu, thanzi la mtimaNdi za kutchera khutu kwa izo. Zosintha zazing'ono zomwe tidzapanga m'miyoyo yathu komanso zakudya, kuteteza thanzi la mtima zidzakhala zogwira mtima.

Zowopsa za matenda a mtima zomwe sitingathe kuzisintha

zaka

Kuopsa kwa matenda a mtima kumawonjezeka pamene mukukula. Amuna azaka zapakati pa 45 ndi kupitilira apo ndi amayi azaka 55 ndi kupitilira apo ali pachiwopsezo chachikulu.

Gender

Zinthu zina zowopsa zimatha kukhudza chiopsezo cha matenda a mtima mwa amayi mosiyana ndi amuna. Mwachitsanzo, estrogen imapatsa akazi chitetezo china ku matenda a mtima, koma matenda a shuga amawonjezera ngozi ya matenda a mtima mwa akazi kuposa amuna.

mtundu kapena fuko

Magulu ena ali ndi chiopsezo chachikulu kuposa ena. Anthu aku America aku America amakhala ndi matenda amtima kuposa azungu, pomwe anthu aku Spain aku America sakhala ndi matendawa. Magulu ena aku Asia, monga akum'mawa kwa Asia, ali ndi mitengo yotsika, koma anthu aku South Asia ali ndi mitengo yayikulu.

mbiri ya banja

Muli pachiwopsezo chachikulu ngati muli ndi wachibale wanu yemwe ali ndi matenda a mtima mudakali achichepere.

Zoyenera Kuchita Kuti Muteteze Thanzi Lamtima Wamtima

penyani kulemera kwanu

Kulemera kwakukulu kumagwirizanitsidwa ndi ambiri vuto la mtimaamabweretsa nawo.

masewera olimbitsa thupi

Kuyenda ndi kuchuluka. Muzichita masewera olimbitsa thupi osachepera masiku atatu pa sabata.

khalani kutali ndi nkhawa

Lekani kudandaula zakale ndi kudera nkhawa zam'tsogolo. Yesetsani kukhala ndi moyo panthawiyi. Khalani mwamtendere ndi inu nokha ndi malo ozungulira.

khalani kutali ndi kusuta

Chifukwa zimayambitsa atherosulinosis kuchokera ku ndudu, zomwe zimadana ndi ziwalo zathu zonse. thanzi la mtima ziyenera kupewedwa makamaka.

Chenjerani ndi mafuta a nyama

Mafuta ochulukirapo monga mafuta amchira ndi tallow, chifukwa amawonjezera cholesterol za thanzi la mtima ndizowopsanso. mafuta Kukonda mafuta a polyunsaturated monga

Pewani zakudya zamafuta

Zakudya za ufa woyera zimakhala ndi mafuta ambiri, ngakhale sizikuwoneka ngati zakudya zokonzeka kudyedwa. Ndikofunika kumvetsera mafuta osawoneka komanso mafuta owoneka.

Idyani masamba ndi zipatso

Masamba ndi zipatso zomwe zimapereka thanzi ndi nyonga ndizochezeka ku thanzi la mtima chifukwa zili ndi mavitamini ambiri.

Osadya zinthu zophikidwa bwino

Idyani nkhuku ndi nsomba m'malo mwa zakudya za nyama monga salami ndi soseji. Omega 3 ndi omega 6 polyunsaturated mafuta opezeka mu nsomba thanzi la mtima Ndizofunikira ndipo ziyenera kudyedwa mochuluka.

Samalani ndi kuthamanga kwa magazi

mchereDzizolowereni kudya zakudya zopanda mchere momwe mungathere, chifukwa zimayambitsa kuthamanga kwa magazi.

Yendani maulendo achilengedwe

Panja kuyenda Ndizothandiza pa thanzi la mtima wamtima pochita masewera olimbitsa thupi komanso chifukwa zimapereka mphamvu zabwino.

 Ngati, mutayima kwa nthawi yayitali, mapazi anu amatupa, miyendo yanu imapweteka, ndipo miyendo yanu imakhala ndi mawanga ofiirira osasangalatsa, ndi chifukwa cha mitsempha. Chifukwa cha kuchepa kwa magazi, ma capillaries amasweka ndipo mitsempha ya varicose imachitika pakapita patsogolo kwambiri.

Thanzi la mitsempha, lomwe limapanga maziko a kayendetsedwe ka kayendetsedwe kake ka kayendedwe ka thupi, ndilofunikanso kwambiri pa thanzi la mtima. Kuteteza thanzi la mitsempha kumatanthauza kuteteza thupi. Pemphani kusunga thanzi la mtima zinthu tcheru;

kutenga vitamini C

Kuperewera kwa Vitamini C amathandizira kuphulika kwa mitsempha. Vitamini C amachepetsa kupangika kwa mafuta m'maselo polimbikitsa kupanga kolajeni. Za thanzi la mtima Idyani vitamini C, yomwe imapezeka mu zipatso zonse, nthawi zonse.

Idyani zipatso ndi ndiwo zamasamba

Zamasamba ndi zipatso zimataya mavitamini ndi mchere zina zikaphikidwa. Yesetsani kudya masamba ndi zipatso zatsopano momwe mungathere.

Idyani zakudya zokhala ndi zinc

nthakaNdi mchere womwe umalimbitsa maselo m'kati mwa makoma a ziwiya. Zinc, yomwe imapezeka kwambiri muzakudya zam'nyanja, nyama, nyemba ndi bowa kuteteza thanzi la mtima Osanyalanyaza izo.

Gwiritsani ntchito omega 3 fatty acids

Omega 3 fatty acids, omwe amapezeka mu nsomba zamafuta ambiri, amatsitsa magazi ndikufulumizitsa kuyenda kwa magazi. Kuphatikiza apo, sulfure mu nsomba amayamba chifukwa cha kusayenda bwino kwa magazi. kupanga cellulite zopinga.

kuyenda

Chilichonse chomwe mungatenge chimapangitsa kuti magazi aziponyedwa mu mtima. Yesani kuyenda kwa ola limodzi tsiku lililonse.

Pitani mmwamba ndi pansi masitepe

Moyo wokangalika ndi wofunikira pakuteteza mitsempha. Pitani mmwamba ndi pansi masitepe m'malo mogwiritsa ntchito elevator.

Nkhope yanu

Kusambira kumawonjezera kuyendayenda kwa magazi pamene mukugwira ntchito minofu yanu yonse.

Zoyenera Kudya Pazaumoyo Wamtima Wamtima?

matenda a mtima Pali njira zachilengedwe zopewera. Zakudya ndi okosijeni zomwe zimalowa m'thupi mwathu zimatengedwa kupita kumtima kudzera m'mitsempha. Zakudya zokonzedwa zodzaza ndi mafuta ochuluka, mankhwala, ndi poizoni zimatha kumamatira ku mitsempha, kumayambitsa mavuto aakulu a mtima monga matenda a mtima.

Zakudya zokhala ndi zipatso ndi ndiwo zamasamba (makamaka organic) matenda a mtima Zimathandizanso kupewa matenda ambiri owopsa. Zakudya zopatsa thanzi ndizomwe zimachiritsa kuti thupi likhale lolimba. Pemphani Mndandanda wa zakudya zoyenera kudya kuti mukhale ndi thanzi la mtima...

adyo

Kuwonjezera kukoma kwa saladi ndi zakudya adyo Muyenera kumwa dzino limodzi tsiku lililonse. Kafukufuku wasonyeza kuti kumwa adyo nthawi zonse kumachepetsa mafuta m'thupi komanso kulepheretsa mapangidwe a magazi. Garlic wakhala akugwiritsidwa ntchito pochiza matenda a mtima ndi matenda oopsa kuyambira kale.

mphesa

Mphesa zofiira zopanda mbewu zimathandiza kuchepetsa chiopsezo cha atherosclerosis oyambirira (matenda omwe amakhudza mitsempha, yomwe imatchedwa "kuuma kwa mitsempha"). Ndi gwero labwino la lutein, carotenoid. Lutein amachepetsa kutupa kwa LDL cholesterol m'makoma a mitsempha.

chitumbuwa

Chipatso chaching'ono koma champhamvuchi chili ndi zinthu 17 zomwe zimathandiza kutseka mitsempha yotsekeka. chitumbuwaPali anthocyanin, yomwe imapangitsa chipatso kukhala chofiira.

Anthocyanin amateteza maselo mwa kuchedwetsa kukalamba kwa maselo ndi kuchepetsa chiopsezo cha matenda a mtima. Lili ndi ma antioxidants amphamvu omwe ali ndi vitamini C ndi vitamini E. Kuphatikiza apo, imakhala ndi fiber, yomwe imathandizira kuyamwa kwa michere.

strawberries

Imadzaza ndi ma antioxidants kuphatikiza mavitamini C ndi E, ellagic acid, carotenoids osiyanasiyana ndi anthocyanin. Zokonzedwa strawberries Kugwiritsa ntchito kumachepetsa cholesterol. Onetsetsani kuti mukudya organic strawberries. Chifukwa omwe si a organic amataya katundu wawo komanso phindu lawo chifukwa amapopera mankhwala ophera tizilombo.

Apple ndi Grapefruit

Zipatsozi ndi chitsulo chosungunuka chomwe chimachepetsa cholesterol. pectin lili ndi zinthu. Izi zimachepetsa kukula kwa atherosulinosis ndi kutsekeka kwa ziwiya. Maapulo ndi gwero la quercetin, yomwe ili ndi mchere wa potaziyamu ndi magnesium, womwe umapangitsa kuti magazi aziyenda bwino. Malinga ndi kafukufuku wina wa ku France, kudya maapulo awiri patsiku kumathandiza kupewa matenda a atherosclerosis.

Mbatata

Mbatata zotsekemera, zomwe zimakhala ndi fiber, potaziyamu, beta carotene, folate ndi vitamini C, zimakhala ndi kuthamanga kwa magazi komanso kuchepetsa cholesterol.

Tiyi wobiriwira

Kumwa kapu ya tiyi wobiriwira tsiku kumapereka chitetezo cha antioxidant. Ma flavonoids, polyphenols mu tiyi wobiriwira ndi ma antioxidants amphamvu. Tiyi wobiriwira amalepheretsa magazi kuundana ndipo amakhala ndi ma procyanidin omwe amafunikira kuti mtima ukhale wathanzi kudzera m'mitsempha yamagazi.

mafuta

Kafukufuku amasonyeza kuti si mafuta onse omwe ali abwino pa thanzi. Mafuta a azitona, omwe ndi amodzi mwamafuta a monounsaturated, ali pamndandanda wamafuta abwino. Mafuta ena a monounsaturated ndi avocado ndi batala wa mtedza.

Kafukufuku wasonyeza kuti mafuta a monounsaturated amakhala ochepa oxidize LDL cholesterol particles. Izi ndizofunikira chifukwa cholesterol yotsekemera imatha kumamatira ku makoma a mitsempha ndikupanga zolembera. Kugwiritsira ntchito mafuta a azitona ozizira ozizira kumachepetsa chiopsezo cha matenda a mtima ndi pafupifupi theka.

Salimoni

Omega 6 ndi omega 3 onse ndi mafuta acids; yoyamba imakhala ndi zotupa, pomwe yomalizayo imalimbana ndi kutupa. Omega 6 fatty acids amachokera ku zomera monga soya ndi mafuta a chimanga.

Nsomba zamafuta monga salimoni, herring, ndi tuna za thanzi la mtima Ndiwo magwero abwino a omega 3 fatty acids opindulitsa.

Ndi bwino kudya imodzi mwa nsombazi kamodzi kapena kawiri pa sabata. Salmoni yomwe imamera m'malo ake achilengedwe ndi gwero lolemera kwambiri lamafuta a omega 3 ndipo imachepetsa chiopsezo cha kuundana kwa magazi m'mitsempha, motero imalepheretsa kutulutsa kolesterolini. Nsomba za salimoni zolimidwa sizimaloledwa chifukwa zili ndi poizoni ndipo zili ndi omega 3 yochepa.

sipinachi

sipinachi Ndi masamba odzaza ndi vitamini C ndi vitamini A. Mavitamini onsewa amathandizira kuti mafuta a kolesterolini asakhale oxidized komanso kupewa kuti plaque isamamatire ku mitsempha.

Chard

wolemera mu vitamini E chardIli ndi ma antioxidants ambiri omwe amalepheretsa kupanga ma free radicals. Kuchuluka kwa vitamini E kumachepetsa chiopsezo cha kutsekeka kwa mitsempha.

tomato

tomatoLili ndi lycopene, carotenoid yomwe imachepetsa chiopsezo cha atherosulinosis. Pokhala wolemera mu antioxidants, tomato amachepetsa chiopsezo cha atherosclerosis chomwe chimayambitsa LDL cholesterol.

nyemba

Mitundu ya nyembayi, yomwe ili ndi ulusi wambiri wosungunuka, imathandizira kuchotsa ndulu yokhala ndi cholesterol m'thupi lathu. Komanso matenda a mtimaZimadziwika kuti zimathandiza kupewa

Chokoleti chakuda

Chokoleti chakudaLili ndi ma flavonoids amoyo wathanzi. Mankhwalawa amathandiza kuchepetsa kutupa ndi chiopsezo cha matenda a mtima. Sankhani zomwe zili ndi 70% cocoa ndikudya pang'ono.