Tinofanira Kudzivirira Sei Hutano Hwedu Hwemwoyo?

mamiriyoni evanhu pasi rose zvirwere zvemwoyoinofa nekuda kwezvikonzero. Chikonzero che 100 kubva pa39 kufa munyika yedu zvirwere zvemwoyo. vanhu vazhinji matambudziko emwoyo upenyu.

Kudzivirira kufa kwakadaro, idzo dzasvika nhamba dzakakomba, utano hwemwoyoNdezvekuiteerera. Shanduko diki dzatichaita muhupenyu hwedu nekudya, kuchengetedza hutano hwemwoyo zvichashanda.

Chirwere chemwoyo chengozi zvinhu zvatisingagoni kuchinja

zera

Ngozi yechirwere chemoyo inowedzera sezvaunokura. Varume vane makore makumi mana nemashanu zvichikwira nevakadzi vane makore makumi mashanu nemashanu zvichikwira vari panjodzi huru.

Gender

Dzimwe njodzi dzinogona kukanganisa njodzi yechirwere chemoyo zvakasiyana muvakadzi pane varume. Somuenzaniso, estrogen inopa vakadzi dziviriro yakati pahosha yemwoyo, asi chirwere cheshuga chinowedzera ngozi yehosha yemwoyo muvakadzi kupfuura varume.

rudzi kana dzinza

Mamwe mapoka ane njodzi huru kupfuura mamwe. Vanhu vemuAfrica vekuAmerica vane mukana wekuve nechirwere chemoyo kupfuura vachena, nepo maSpanish America asinganyanyi kuve nechirwere ichi. Mamwe mapoka eAsia, akadai seEast Asia, ane mitengo yakaderera, asi maSouth Asia ane mitengo yakakwira.

nhoroondo yemhuri

Iwe uri panjodzi huru kana uine nhengo yemhuri yepedyo ine chirwere chemoyo pazera rechidiki.

Zvekuita Kuchengetedza Hutano hweMwoyo

tarisa uremu hwako

Kuwedzera uremu kunobatanidzwa nevakawanda dambudziko remoyoanouya nazvo.

kurovedza muviri

Movement kuwanda. Rovedza muviri mazuva matatu pasvondo.

rega kushushikana

Rega kuchema zvakapfuura uchifunganya nezveramangwana. Edza kurarama munguva. Iva nerugare iwe pachako uye zvakakupoteredza.

rega kusvuta

Nokuti inokonzera arteriosclerosis kubva kumidzanga, iyo inovenga nhengo dzedu dzose. utano hwemwoyo inofanira kunyanya kudziviswa.

Ngwarira mafuta emhuka

Huwandu hwemafuta akazara akadai semafuta omuswe uye tallow, sezvaanosimudza cholesterol zvehutano hwemoyo zvine ngoziwo. namafuta Kuda mafuta ane polyunsaturated akadai

Dzivisa kudya kwemafuta

Zvikafu zvichena zvine mafuta akawanda, kunyangwe zvisingaite sezvikafu zvakagadzirira kudyiwa. Izvo zvinodikanwa kubhadhara kumafuta asingaoneki pamwe chete nemafuta anooneka.

Idya miriwo nemichero

Miriwo uye michero inopa hutano uye hupenyu hushamwari kune hutano hwemoyo nekuti ivo vakapfuma muvhitamini.

Usadye zvigadzirwa zve delicatessen

Idya huku nehove panzvimbo pezvigadzirwa zvenyama zvakaita sesalami nesoseji. Omega 3 uye omega 6 polyunsaturated mafuta anowanikwa muhove utano hwemwoyo Inokosha uye inofanira kupedzwa muhuwandu.

Chenjerera kuBP

munyuJaira kudya chikafu chisina munyu zvakanyanya sezvinobvira, sezvo zvichikonzera BP.

Tora mafambiro echisikigo

Kunze famba Yakanakira hutano hwemoyo zvese maererano nekurovedza muviri uye nekuti inopa simba rakanaka.

 Kana, mushure mekumira kwenguva yakareba, tsoka dzako dzinozvimba, makumbo ako achikuvadza, uye makumbo ako anokura zvisingafadzi mavara epepuru, imhaka yetsinga. Nekuda kwekuderera kwekutenderera kweropa, ma capillaries anotsemuka uye varicose tsinga dzinoitika mune zvakanyanya kumberi.

Vascular health, iyo inoumba hwaro hweiyo circulatory system yekugara ichishanda yemuviri system, yakakoshawo zvakanyanya kune hutano hwemoyo. Kuchengetedza hutano hwevascular zvinoreva kuchengetedza muviri. Chikumbiro kuchengetedza hutano hwevascular zvinhu zvekuteerera;

kutora vitamini C

Vitamin C kushomeka inofambisa kuputika kwetsinga. Vitamin C inononoka kuumbwa kwemafuta mumasero nekukurudzira kugadzirwa kwe collagen. Zvehutano hwemoyo Kudya vitamin C, iyo inowanikwa mumichero yose, nguva dzose.

Idya michero nemiriwo mitsva

Miriwo nemichero inorasa mamwe mavhitamini nemamineral kana yabikwa. Edza kudya miriwo nemichero sezvitsva sezvinobvira.

Idya zvokudya zvakapfuma mu zinc

zen'eNdiyo mineral inosimbisa masero mumadziro emukati emidziyo. Zinc, iyo inowanikwa muhuwandu hwepamusoro muhove, nyama, nyemba uye howa kuchengetedza hutano hwemwoyo Usaregeredza.

Shandisa omega 3 fatty acids

Omega 3 fatty acids, inowanikwa muhuwandu hwakawanda muhove dzine mafuta, inoderedza ropa uye inomhanyisa kubuda kweropa. Mukuwedzera, sarufa muhove inokonzerwa nekusakwana kweropa. kugadzirwa kwe cellulite zvipingamupinyi.

famba

Nhanho yese yauchatora ichaita kuti ropa risundirwe mumoyo. Edza kufamba kweinenge awa imwe pazuva.

Kwira nekudzika masitepisi

Upenyu hunoshanda hwakakosha pakuchengetedzwa kwetsinga. Kwira nekudzika masitepisi pane kushandisa lift.

Chiso chako

Kushambira kunowedzera kutenderera kweropa paunenge uchishanda mhasuru dzako dzese.

Chii Chaunofanira Kudya kune Cardiovascular Health?

zvirwere zvemwoyo Kune nzira dzechisikigo dzekudzivirira. Zvokudya uye okisijeni zvinopinda mumuviri wedu zvinotakurwa kumoyo yedu kuburikidza nematsinga. Zvokudya zvakagadziridzwa zvakatakurwa nemafuta akazara, makemikari, uye chepfu zvinogona kunamatira kumatsinga, zvichikonzera matambudziko makuru emwoyo sekurwadziwa kwemoyo.

Kudya nemichero mitsva nemiriwo (zvichida organic) zvirwere zvemwoyo Inobatsirawo kudzivirira zvirwere zvakawanda zvinouraya. Kudya kunovaka muviri ndiko kunopodza kuti muviri urambe wakasimba. Chikumbiro Rondedzero yezvokudya zvekudya kuchengetedza hutano hwemoyo...

hadiyo

Kuwedzera flavour kumasaladhi uye chikafu garlic Iwe unofanirwa kushandisa kanenge zino rimwe chete pazuva. Zvidzidzo zvakaratidza kuti kugara uchinwa garlic kunoderedza cholesterol uye kunodzivirira kuumbwa kweropa. Garlic yakashandiswa mukurapa zvirwere zvemoyo uye hypertension kubva kare.

girepisi

Mazambiringa matsvuku asina mhodzi anobatsira kuderedza njodzi yekutanga atherosclerosis (chirwere chinokanganisa tsinga, inowanzonzi "kuoma kwetsinga"). Icho chitubu chakanaka che lutein, carotenoid. Lutein inoderedza kuzvimba kweLDL cholesterol mumadziro emidziyo.

Cherry

Muchero mudiki uyu asi une simba une macommunication gumi nemanomwe anobatsira kubvisa tsinga dzakavharika. CherryKune anthocyanin, iyo inopa muchero mutsvuku.

Anthocyanin inodzivirira masero nekunonoka kuchembera kwesero uye inoderedza njodzi yezvirwere zvemoyo. Iine ane simba antioxidants akapfuma muvhitamini C uye vhitamini E. Uyezve, ine fiber, iyo inofambisa kubatwa kwezvinovaka muviri.

mastrawberry

Inotakurwa nema antioxidants anosanganisira mavhitamini C uye E, ellagic acid, akasiyana carotenoids uye anthocyanin. Organized mastrawberry kushandiswa kunoderedza cholesterol. Iva nechokwadi chekudya organic strawberries. Nekuti asiri-organic anorasikirwa nemidziyo uye mabhenefiti nekuti anopfapfaidzwa nemishonga yezvipembenene.

Apple uye Grapefruit

Michero iyi inonyungudika fiber inoderedza cholesterol. pectin ine zvinhu. Ichi chinhu chinoderedza kufambira mberi kweatherosclerosis uye kuvhara kwemidziyo. Maapuro ndiko kunobva quercetin, ine zvicherwa zve potassium nemagnesium, izvo zvinoita kuti ropa rirambe richidzora. Maererano nekuongorora kweFrance, kudya maapuro maviri pazuva kunobatsira kudzivirira atherosclerosis.

Mbambaira

Mbatatisi, ine fiber, potassium, beta carotene, folate uye vhitamini C, ine ropa uye cholesterol inoderedza zvinhu.

Green tea

Kunwa kapu yegreen tea pazuva kunopa antioxidant dziviriro. Iwo flavonoids, polyphenols mugirini tii ane simba antioxidants. Green tea inodzivirira kugwamba kweropa kubva pakuumbwa uye ine maprocyanidin anodiwa kuchengetedza mwoyo une hutano kuburikidza netsinga dzeropa.

namafuta

Zvidzidzo zvinoratidza kuti haasi mafuta ese akanaka kune hutano. Mafuta omuorivhi, ari mamwe emafuta emonounsaturated, ari parunyorwa rwemafuta akanaka. Mamwe mafuta anonzi monounsaturated anosanganisira avocado uye nut butter.

Zvidzidzo zvakaratidza kuti mafuta emonounsaturated haanyanyi kuita oxidize LDL cholesterol particles. Izvi zvakakosha nekuti oxidized cholesterol inogona kunamatira kumadziro e artery uye kugadzira plaque. Kushandisa mafuta emuorivhi anotonhorwa kunoderedza njodzi yehosha dzemoyo neinoda kusvika hafu.

Salmoni

Omega 6 uye omega 3 ose ane mafuta asidhi; yekutanga ine mhedzisiro yekuzvimba, nepo yekupedzisira ichirwisa kuzvimba. Omega 6 fatty acids inotorwa kubva muzvirimwa zvakaita sesoya bean nemafuta echibage.

Hove dzine mafuta dzakadai sesalmon, herring, uye tuna zvehutano hwemoyo Iwo matsime akanaka ekubatsira omega 3 fatty acids.

Zvinokurudzirwa kudya imwe yehove idzi kamwechete kana kaviri pavhiki. Salmon inorimwa munzvimbo yayo yechisikigo inzvimbo yakapfuma kwazvo yeomega 3 mafuta uye inoderedza njodzi yekugwamba kweropa mutsinga, nekudaro kudzivirira oxidation yecholesterol. Salmon inorimwa haikurudzirwe nekuti izere nehupfu uye ine omega 3 shoma.

sipinachi

sipinachi Muriwo uzere vhitamini C uye vhitamini A. Ose maviri aya mavhitamini anobatsira kudzivirira cholesterol kubva pakuiswa oxidized uye kudzivirira plaque kubva kunamira kune tsinga.

Chard

yakapfuma mu vitamin E chardYakapfuma mune antioxidants inodzivirira kuumbwa kwemahara radicals. Kuwanda kwevhitamini E yemukati kunoderedza njodzi yekuvharika kwetsinga.

madomasi

madomasiIine lycopene, carotenoid iyo inodzika nepakati njodzi yeatheosclerosis. Kuve akapfuma mune antioxidants, tomate inoderedza njodzi yeatherosclerosis inokonzera LDL cholesterol.

bhinzi

Aya ma legumes, akapfuma mu soluble fiber, anobatsira kubvisa cholesterol-ine bile mumuviri wedu. Uyezve zvirwere zvemwoyoZvinozivikanwa kubatsira kudzivirira

Chokoreti yakasviba

Chokoreti yakasvibaIine mwoyo-utano flavonoids. Mishonga iyi inobatsira kuderedza kuzvimba uye njodzi yechirwere chemoyo. Sarudza izvo zvine 70% cocoa uye idya zvine mwero.