Dzivirira Zvirwere zveMwoyo neKudya Mwoyo-Zvakanaka Zvokudya

Mwoyo unoshanda pasina kuzeza muhupenyu hwedu hwose. Iyi nhengo yedu inoshanda nesimba inopomba ropa kunhengo yese yemuviri. Tinofanirawo kumubatsira nazvo. Nokuti inhengo yakapfava; Tsika dzedu dzakaipa, kusanganisira kudya kunovaka muviri, zvinoikanganisa. Tinogona kufungidzira izvi kubva pachokwadi chekuti hosha dzakajairika munyika chirwere chemoyo. Sezvineiwo, zvirwere zvemoyo ndizvo zviri kukonzera kufa kwevanhu munyika. Ngatitarisei zvakanaka mwoyo yedu. Tichataridzika zvakanaka sei? Ndinoziva kuti chinhu chekutanga chinouya mupfungwa dzako ndechekuteerera kune zvinovaka muviri. Ndizvozvo. Kuti mwoyo wedu ushande zvakanaka, tinofanira kuupa kudya kunovaka kwainoda. Pane zvokudya zvipi zvakanakira mwoyo here? Ndiri kukunzwa uchibvunza.

Hongu, kune zvokudya zvinofadza mwoyo. Zvokudya izvi zvine mhedzisiro yakakosha sekudzikisa cholesterol yakaipa inokonzera chirwere chemoyo uye kuderedza BP. Chekutanga, ngatitaurei nezvezvirwere zvemoyo, zvinova zvinetso zveutano zvakajairika pasi rose. Zvino ngatinyorei chikafu chinobatsira moyo kudzivirira zvirwere izvi.

Chii Chirwere cheMwoyo?

Zvirwere zvemoyo zvirwere zvinokanganisa kushanda kwemoyo. Kune mamiriro mazhinji anokonzera izvi. Mamiriro ezvinhu anowira pasi pechikamu chechirwere chemoyo anosanganisira:

• Coronary artery uye vascular zvirwere: Izvo zvinoitika nekuda kwekuvharika kwetsinga dzeropa mumoyo semugumisiro wekuumbwa kweplaque.
• Arrhythmia: arrhythmiaiKusagadzikana kusinganzwisisiki kwemwoyo nekuda kwekuchinja kwemagetsi emagetsi. 
• Chirwere chemoyo valve: Zvirwere zvevhavha yemwoyo zvinoitika kana paine chero shanduko mukushanda kwemavharuvhu.

• Kukundikana kwemoyo: Icho chirwere chakakomba chinokura semugumisiro wekushaya simba kwemisungo yemwoyo, iyo inogona kukanganisa kushanda kwayo kwenguva refu uye kukuvadza nhengo. Kukundikana kunowanzoitika semugumisiro wepamusoro weropa uye chirwere chemoyo.

Chii Chinokonzera Zvirwere Zvemwoyo?

Zvinhu zvinobatsira mukukura kwezvirwere zvakasiyana-siyana zvemoyo ndezvizvi:

• Zera - Varume vanopfuura 45 uye vakadzi vanopfuura makumi mashanu neshanu
• Kusvuta
• nhoroondo yezvokurapa
• Kufutisa
• Yakakwira BP
• high cholesterol mazinga
• chirwere cheshuga
• Kusaita basa
• Nhoroondo yemhuri yechirwere chemoyo
• Kusvibiswa uye kuratidzirwa kune chiutsi chisingaiti
• Kushungurudzika
• Kuve weSouth Asia neAfrica dzinza

Zviratidzo zvechirwere chemoyo

Zvirwere zvemwoyo zvinoita kuti tinzwe kuti vari kuuya kwatiri danho nedanho. Nokuda kweizvi, inotinyevera nezviratidzo zvingave zvinyoro kana zvakanyanya. Zviratidzo zvezvirwere zvemoyo ndezvinotevera; 

• Chifuva kurwadziwa - Angina pectoris
• Kunyanya kuneta kana dzungu panguva yekushanda kwemuviri, kunyange kufamba
• Kufema kwekufema
• Kurova kwemoyo kusingaite - Kukurumidza kana kunonoka
• Kushaya simba
• Nausea
• fufune
• Kufenda
• Kusagadzikana muruwoko neshaya

Zvirwere Zvemwoyo Zvinorapwa Sei?

Kurapa kuchanyanya kuenderana nechikonzero chiri shure kwemamiriro emwoyo. Kufunga nezvezviratidzo zvako, njodzi, uye nhoroondo yekurapa, chiremba achagadzira chirongwa chakakodzera chekurapa.

Chii Chatinofanira Kuita Kuti Tidzivirire Hutano Hwemoyo?

Zviri mumaoko edu kuchengetedza hutano hwemwoyo yedu uye kudzivirira zvirwere zvemoyo. Pane nzvimbo yekuti tivanze nhengo iyi muchirongo chegirazi. Ndiko kukosha kwazvakaita pahupenyu hwedu. Asi shanduko shoma mumararamiro edu dzakakwana kuidzivirira. Zvino ngatitaurei zvatinofanira kuita kuchengetedza hutano hwemwoyo uye kunyora zvinhu zvatinoda kutarisisa.

Rovedza muviri nguva dzose (kunyangwe usingakwanise, gara uchishanda)

kurovedza muviri nguva dzoseKuita izvi kunodzivirira chirwere chemwoyo. Unogona kufamba, kumhanya, kusvetuka tambo. Kana iwe ukateerera, izvi hazvisi zvinhu zvakaoma zvikuru. Zvinhu zvaunogona kubatanidza zviri nyore mukumhanya kwako kwezuva nezuva.

Saka chii chichakuitira iwe maererano nehutano hwemoyo?

• Zvinozosimbisa mwoyo wako.
• Ichavandudza kutenderera kweropa.
• Zvichaderedza BP.
• Zvichakubatsira kuti usanyanya kunetseka.

Kune zvimwe zvakawanda zvakanaka zvekurovedza muviri, asi isu takangotora mabhenefiti emoyo pano. Saka iwe uchaekisesaiza kusvika rinhi zuva? IAmerican Heart Association inokurudzira kurovedza muviri kwemaminitsi makumi matatu pazuva, mazuva mashanu pavhiki, kuvandudza hutano hwemwoyo uye kuderedza njodzi yechirwere chemoyo. 

Idya zvine hutano (Chokwadi hapana dzimwe nzira)

Chikafu chine hutano chakakosha kwete kumoyo wedu chete, asiwo kune hutano hwedu hwese. Hapana kuwirirana pane izvi. Kana iwe uchidya zvine hutano;

• Kuzvimba mumuviri kunobviswa.
• Unoonda.
• Simba rako reropa rinodonha.
• Yako cholesterol level inodzokera kune yakajairwa miganhu. 

Zvinhu izvi zvinokonzera zvirwere zvemoyo. Chimbofunga, kana ukadya zvisina kunaka, zvinopesana nezvandataura zvichaitika; Zvinhu zvandataura pamusoro apa hazvigadziridzi nzvimbo yezvirwere zvemoyo, asiwo zvirwere zvakadai sekenza uye chirwere cheshuga. Kudya zvine hutano asi sei? Heano mazano mashoma:

• Idya marudzi ese ezvekudya zvinovaka muviri zvakaita semichero, muriwo, nzungu dzine omega 3, hove dzine mafuta uye zviyo.
• Gara kure nedoro.
• Deredza makabhohaidhiretsi akacheneswa uye madzvuku uye akagadzirwa nyama kushandiswa.
• Kunyange zvazvo tisingakwanisi kubvisa shuga nemunyu kubva muupenyu hwedu, tinofanira kuderedza zvakanyanya sezvatinokwanisa.
• Zvokwadi dzivisa chikafu chine trans mafuta.

Dzora kushushikana (Zviri nyore kutaura asi zvakaoma kushandisa)

Hapana kutiza stress titange taziva izvi. Muviri wedu wakatogadzirwa kuti ugadzire kunetseka; kuti tigone kubata nemamiriro ezvinhu akaoma. Asi kana zvinhu zvikasafamba zvakanaka uye kushushikana kusingadzoreki, wobva watanga kuti 'wow'. Zvirwere zvakawanda zvinomuka, kubva pahutano hwemoyo kusvika kune hutano hwepfungwa uye hwepfungwa.

Kune nzira dzakawanda dzakapupurirwa dzekugadzirisa kushungurudzika. Ngatisataure nezvazvo kwenguva yakareba pano, asi kune avo vanoda kuziva, ndinosiya chinyorwa pano pavanogona kuverenga nzira idzi. Nzira Dzokutsungirira Nadzo Kushungurudzika  

Rega Kusvuta (Usati usambofa)

Kukuvadza kwekusvuta ichokwadi chinozivikanwa nemunhu wese. Kana ukanwa, unoisa pangozi zvirwere zvemwoyo zvakadai seatherosclerosis uye chirwere chemoyo. Utsi hwefodya hune makemikari ane zvinokuvadza pamwoyo netsinga dzeropa. Iinewo carbon monoxide, iyo inokwikwidzana neokisijeni yekutakura mushure mekupinda muropa. Iri gasi rinosimudza BP uye kurova kwemwoyo uye rinomanikidza mwoyo kupa mweya weokisijeni wakakwana kumuviri.

Kuderedza uremu (asi iva nehutano)

Kufutisa kunotakura njodzi yechirwere chemoyo. Ndicho chikonzero nei zvakakosha kuderedza uremu, asi usatendeuke kune zvisina kunaka kuvhunduka kudya kuti uremerwe uremu nekukurumidza. Ipa zvishoma nezvishoma asi ipa zvakachena. Huwandu hune hutano hwekuremerwa uremu ndehwekurasika kwete kupfuura 1 kg pasvondo. 

Wana kurara kwakakwana (kwete zvakawanda kana zvishoma)

Kurara kwakakwana kunodzivirira kushungurudzika. Sezvatinoziva, kushungurudzika kunokonzera zvirwere zvemwoyo. Haufanire kurara zvishoma kana zvakanyanya. Zvose zvinokuvadza kuhutano. 7-8 maawa ekurara akakwana kune vanhu vakuru usiku. Vana vanoda zvakawanda.

Tarisa BP yako (Usakanganwa)

Ita kuti ropa rako riyererwe kamwe chete pagore. Avo vane zvinetso zveBP kana vane nhoroondo yemhuri yezvirwere zvemwoyo vanofanira kuongororwa kakawanda.

Nzira yeKudya kune Utano hweMwoyo?

Ndinoda kupa mazano mashomanana ekudya kune avo vane hanya nehutano hwemwoyo. Vaite tsika.

• Idya chokoreti yakasviba pane mukaka chokoreti.
• Cheka clove yegariki zuva nezuva.
• Zvegreen tea.
• Zvemukaka weturmeric.
• Inwa muto wemashizha e clover.
• Kudya fenugreek.

Zvokudya Zvakanakira Mwoyo

Zvokudya zvese zvatingatora muchikamu chekudya zvine hutano zvakanakira moyo. Asi kunyanya zvimwe zvekudya inhanho imwe pamberi pezvimwe nemabhenefiti azvo kumoyo. Nokudaro, zvakakosha kutaura nezvezvokudya zvinovaka mwoyo.

• Pisces

PiscesYakapfuma muprotein yakaonda uye omega 3 fatty acids. Omega 3 fatty acids inoderedza kuzvimba uye kudzivirira chirwere chemoyo. SalmoniHove dzine mafuta dzakadai semackerel, sardines uye tuna. Ihove dzinomira pachena maererano nekubatsira kwemoyo.

• namafuta

namafuta Yakapfuma mune antioxidants uye ane hutano mafuta. Yakawanikwa ichideredza njodzi yemyocardial infarction, sitiroko, uye chirwere chemoyo. Inoderedzawo BP. Iwe unogona kushandisa zvakachengeteka mashupuni 7-8 emafuta omuorivhi pazuva.

• orenji

orenjiYakapfuma muvhitamini C, zvicherwa, flavonoids. Kunwa muto weorenji, iyo inodzivirira kuzvimba, inodzivirira atherosclerosis. Nekuda kwehutano hwemoyo, idya orenji pazuva kana kunwa girazi remuto weorenji uchangobva kusvinwa.

• broccoli

broccoliMuriwo wecruciferous une vhitamini A, C, K uye folate, fiber, calcium, magnesium, potassium, phosphorus, omega 3 uye omega 6 fatty acids, selenium uye glucosinolates. Inovandudza kushanda kwemwoyo, inoderedza myocardial infarction uye inobatsira kudzivirira mwoyo.

• makarotsi

makarotsi Iyo yakanaka sosi yema antioxidants inodzivirira kukuvara kweDNA, kuderedza kuzvimba, uye kuderedza cholesterol uye triglyceride mazinga.

• Green tea

Green teaine active polyphenolic compounds inonzi catechins. Makatechini anobatsira kubvisa zvinokuvadza okisijeni radicals. Inoderedzawo cholesterol, inova njodzi yechirwere chemoyo.

• Zamu rehuku

Chifuva chehuku chisina ganda ndicho chitubu chikuru cheprotein yakaonda. Mapuroteni ndiwo anovaka mamhasuru. Sezvo mwoyo uchigara uchishanda, kupfeka tsandanyama uye kubvaruka ndezvemuzvarirwo. Kudya zamu rehuku kunopa muviri puroteni inogona kushandiswa kugadzirisa tsandanyama dzemoyo.

• bhinzi

Bhinzi dzine starch inoshingirira. Resistant starch inovandudza hutano hwemoyo nekudzikisa mazinga eropa e triglycerides uye cholesterol.

• Nuts

Kudya nzungu kunoderedza njodzi yezvirwere zvemoyo ne40-50%. Pakati pezvikafu izvi zvine hutano, maarumondi ndeimwe yeanobatsira zvakanyanya kune hutano hwemoyo. Nokuti inoderedza cholesterol. Walnuts ndeimwe yenzungu dzakakosha kune hutano hwemoyo. Inobatsira hutano hwemoyo nekudzikisa cholesterol mu walnuts.

• maapuro

maapuro Zvokudya zvinodzivirira mwoyo. Nokuti inoderedza kuzvimba, inobatsira kuderedza uremu uye inogadzirisa BP.

• Mbeu

chia mbeu, mbeu yefilakisi uye mhodzi dzehemp ndiwo masosi ekudya zvine hutano hwemoyo senge fiber uye omega 3 fatty acids. Semuenzaniso, mhodzi dzehemp dzine amino acid arginine, iyo inoderedza kuzvimba. Zvakare, flaxseed inobatsira kuchengetedza BP uye cholesterol mazinga.

• Asparagus

AsparagusIine steroidal saponin, iyo inoderedza cholesterol. Iyo ine zvakare antioxidant zvimiro zvinoshanda kurwisa atherosclerosis uye zvimwe zvirwere zvemoyo.

• hadiyo

hadiyoine allicin, iyo inobatsira kuderedza cholesterol uye high blood pressure. Iwe unogona kutsenga clove yegariki mangwanani ega ega usati wadya mangwanani.

• sipinachi

sipinachiInoderedza BP, inovandudza kurovedza muviri muvanhu vane peripheral arterial disease, inhibits platelet aggregation, inoderedza kuzvimba uye kuoma kweropa.

• yekotapeya

yekotapeya Yakapfuma mumafuta ane hutano, mavitamini A, E, K, C, B6, folate, pantothenic acid, niacin, potassium, magnesium, sodium, phytosterols, riboflavin uye mamwe phytonutrients. Inoderedza cholesterol yakaipa, inoderedza lipids yeropa, inovandudza antioxidant zviitiko, inodzvinyirira kuzvimba uye inogadzirisa mazinga ehuga. Nokudaro, inoderedza ngozi yezvirwere zvemwoyo.

• madomasi

madomasiIine ma antioxidants anobatsira kudzivirira kubva kuDNA mutation, unlimited cell proliferation, uye chirwere chemoyo.

• visi

Citrulline, ndechimwe chemisanganiswa inowanikwa mumavise inobatsira kuderedza kuzvimba uye kuoma kwetsinga, kuderedza LDL cholesterol uye high blood pressure, uye kuderedza uremu hwemuviri.

• Kabichi

Yakapfuma muA, C, K, folate, calcium, magnesium, phosphorus, omega 3 mafuta, fiber uye antioxidants. kabichiinoderedza njodzi yecoronary artery disease.

• Beet

BeetIyo yakakura sosi ye nitrate inobatsira kuderedza kuzvimba. Iinewo antioxidant properties. Inobatsira kuderedza cholesterol uye high blood pressure uye inovandudza lipid profiles.

• Watercress

Watercress yakazara ne phytonutrients, mavitamini, minerals, uye fiber inobatsira kuvandudza hutano hwemwoyo uye kutenderera.

• berry michero

Strawberry, blueberriesBlackberries uye raspberries yakazara nezvinhu zvakakosha zvinovaka muviri zvinotora basa guru muhutano hwemwoyo. 

• konifurawa

konifurawaYakapfuma mu sulforaphane, isothiocyanate inokonzera akawanda antioxidant enzymes. Aya ma enzymes anobatsira kudzivirira oxidation yeLDL cholesterol, iyo inodzivirira kuputika kwevascular, iyo inodzivirira atherosclerosis.

• mutamba

mutambaInotakurwa neanthocyanins uye tannins, iyo ine antioxidant properties. Izvi zvinoita kuti uve muchero une simba unodzivirira kubva kuchirwere chemoyo. Inobatsira kuderedza LDL cholesterol uye BP uye kuderedza kuzvimba.

• Chokoreti yakasviba

Chokoreti yakasviba, Iyo yakapfuma sosi yekatechins, theobromine uye procyanidins, iyo inodzivirira platelet kuunganidzwa, kuderera kweropa uye kunatsiridza endothelial basa. Nokudaro, kudya chimedu chechokoti yakasviba kunodzivirira mwoyo kubva kune zvirwere. Idya chokoreti yakasviba ne80% kana kupfuura cocoa. 

Mwoyo Unokuvadza Zvokudya

Tinofanira kuziva zvokudya zvinovaka muviri pamwe chete nezvokudya zvinokuvadza mwoyo. Nekuti isu tichagara kure navo nekuda kwehutano hwemoyo yedu. Ngatinyorei chikafu chinokuvadza moyo sezvinotevera;

• trans mafuta
• Salami, soseji, nezvimwewo. zvokudya zvakagayiwa zvakadai
• Hupfu nechingwa chichena
• GMO zviyo uye hupfu
• Shuga yakacheneswa, nzimbe, uye high fructose chibage manyuchi
• Zvokudya zvakaita sembatatisi machipisi, zvakadzika-zvakakangwa, mahamburger.
• Carbonated uye shuga zvinwiwa

Kupfupikisa;

Zviri mumaoko edu kudzivirira chirwere chemwoyo. Tinogona kuita izvi nekuchinja kwemararamiro sekudya zvine hutano, kurovedza muviri nguva nenguva, uye kudzora kushushikana. Ngatisakanganwe kudya kunofadza mwoyo. Tinogona kunyora zvokudya zvataurwa pamusoro apa zvakadai sehove, mafuta omuorivhi, uye nzungu muchikamu chezvokudya zvinovaka mwoyo.

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