Umxholo wenqaku
izigidi zabantu emhlabeni jikelele izifo zentliziyouyafa ngenxa yezizathu. Unobangela wokusweleka kwe-100 kwi-39 kwilizwe lethu izifo zentliziyo. abantu abaninzi iingxaki zentliziyo ubomi.
Ukuthintela ukufa okunjalo, okuye kwafikelela kumanani anzima, impilo yentliziyoImalunga nokunikela ingqalelo kuyo. Utshintsho oluncinci esiya kulwenza ebomini bethu kunye nokutya, ukukhusela impilo yentliziyo iya kusebenza.
Izifo zentliziyo eziyingozi esingenako ukuzitshintsha
yobudala
Umngcipheko wesifo senhliziyo uyanda njengoko ukhula. Amadoda aneminyaka engama-45 nangaphezulu kunye nabasetyhini abaneminyaka engama-55 nangaphezulu basemngciphekweni omkhulu.
Isini
Izinto ezithile ezinobungozi zinokuchaphazela umngcipheko wesifo senhliziyo ngokwahlukileyo kwabasetyhini kunamadoda. Ngokomzekelo, i-estrogen ikhusela amabhinqa ngandlel’ ithile kwisifo sentliziyo, kodwa isifo seswekile siyawandisa amathuba okuba nesifo sentliziyo kumabhinqa ngaphezu kwamadoda.
uhlanga okanye ubuhlanga
Amanye amaqela anemingcipheko ephezulu kunamanye. Abantu base-Afrika baseMelika kunokwenzeka ukuba babe nesifo senhliziyo kunabamhlophe, ngelixa abantu base-Hispanic baseMelika bengenakukwazi ukuba nesifo. Amanye amaqela aseAsia, njengaseMpuma Asia, anemilinganiselo ephantsi, kodwa abantu baseMzantsi Asia banamazinga aphezulu.
imbali yosapho
Usemngciphekweni omkhulu ukuba unelungu losapho elisondeleyo elinesifo sentliziyo usemncinci.
Yintoni omawuyenze ukuKhusela iMpilo ye-Cardiovascular
jonga ubunzima bakho
Ubunzima obugqithisileyo bunxulunyaniswa nabaninzi ingxaki yentliziyoizisa kunye.
umthambo
Ukushukuma kubuninzi. Yenza umthambo ubuncinane iintsuku ezintathu ngeveki.
hlala kude noxinzelelo
Yekani ukukhalazela izinto ezadlulayo nizixhalabise ngekamva. Zama ukuphila ngalo mzuzu. Yiba seluxolweni nawe kunye neendawo ezikungqongileyo.
kude nokutshaya
Kuba ibangela i-arteriosclerosis evela kwicuba, echasene nawo onke amalungu ethu. impilo yentliziyo kufuneka iphetshwe ngokukodwa.
Walumkele amafutha ezilwanyana
Izixa eziphezulu zamafutha ahluthayo anjengamafutha omsila kunye ne-tallow, njengoko enyusa i-cholesterol kwimpilo yentliziyo kukwayingozi. namafutha omnquma Khetha amafutha polyunsaturated ezifana
Kuphephe ukutya okunamafutha
Ukutya komgubo omhlophe kuqulethe izixa eziphezulu zamafutha, nangona kubonakala ngathi akukulungele ukutyiwa. Kuyimfuneko ukunikela ingqalelo kwiioli ezingabonakaliyo kunye namafutha abonakalayo.
Yitya imifuno kunye neziqhamo
Imifuno kunye neziqhamo ezinika impilo kunye namandla zinobuhlobo kwimpilo yentliziyo kuba zizityebi kwiivithamini.
Musa ukutya iimveliso zedelicatessen
Yitya inkukhu kunye nentlanzi endaweni yeemveliso zenyama ezifana nesalami kunye nesoseji. I-Omega 3 kunye ne-omega 6 i-polyunsaturated fats efumaneka kwiintlanzi impilo yentliziyo Ibalulekile kwaye kufuneka idliwe ngobuninzi.
Nika ingqalelo kuxinzelelo lwegazi
ityuwaZiqhelanise nokutya ukutya ngaphandle kwetyuwa kangangoko, njengoko kubangela uxinzelelo lwegazi oluphezulu.
Thatha uhambo lwendalo
Ngaphandle hamba Ilungile kwimpilo yentliziyo nemithambo yegazi ngokumalunga nokuzilolonga nangenxa yokuba inika amandla alungileyo.
Ukuba, emva kokuma ixesha elide, iinyawo zakho zidumba, imilenze yakho ibuhlungu, kwaye imilenze yakho iphuhlisa amabala amfusa angathandekiyo, kungenxa yemithambo. Ngenxa yokucotha kokujikeleza kwegazi, ii-capillaries ziyaqhekeka kunye nemithambo ye-varicose yenzeke kwiimeko eziphambili kakhulu.
Impilo ye-Vascular, eyenza isiseko senkqubo ye-circulatory yokusebenza rhoqo kwenkqubo yomzimba, nayo ibaluleke kakhulu kwimpilo yentliziyo. Ukukhusela impilo yemithambo kuthetha ukukhusela umzimba. Isicelo ukugcina impilo ye-vascular izinto zokuhoya;
ukuthatha i-vitamin C
Ukunqongophala kwe-Vitamin C iququzelela ukugqabhuka kwemithambo. I-Vitamin C inciphisa ukubunjwa kwamafutha kwiiseli ngokukhuthaza ukuveliswa kwe-collagen. Ngempilo yentliziyo Yidla i-vitamin C, efumaneka kwiziqhamo ezipheleleyo, rhoqo.
Yitya iziqhamo nemifuno
Imifuno kunye neziqhamo zilahlekelwa ziivithamini kunye neeminerali xa ziphekiwe. Zama ukutya imifuno neziqhamo zintsha kangangoko.
Yitya ukutya okutyebileyo kwi-zinc
zincIyiminerali eyomeleza iiseli kwiindonga zangaphakathi zeenqanawa. I-Zinc, efumaneka kumazinga aphezulu kwiintlanzi zaselwandle, inyama, i-legumes kunye nama-mushroom ukukhusela impilo yentliziyo Musa ukungayihoyi.
Sebenzisa i-omega 3 fatty acids
I-Omega 3 fatty acids, efumaneka kwiintlanzi ezinamafutha amaninzi, iyancipha igazi kwaye ikhawulezise ukuhamba kwegazi. Ukongezelela, i-sulfure kwiintlanzi ibangelwa ukungahambi kakuhle kwegazi. ukwakheka kwe cellulite imiqobo.
hamba
Inyathelo ngalinye olithathayo liya kumpontshelwa igazi entliziyweni. Zama ukuhamba ubuncinane iyure enye yonke imihla.
Yehla usenyuka izinyuko
Ubomi obusebenzayo bubalulekile ekukhuseleni imithambo. Yehla usenyuka kwizinyuko endaweni yokusebenzisa ilifti.
Ubuso bakho
Ukuqubha kwandisa ukujikeleza kwegazi ngelixa usebenza yonke imisipha yakho.
Yintoni ekufuneka uyitye kwiMpilo ye-Cardiovascular?
izifo zentliziyo Kukho iindlela zendalo zokuthintela. Izakhamzimba kunye neoksijini engena emzimbeni wethu ithwalwa isiwe entliziyweni ngemithambo. Ukutya okucutshungulwayo okulayishwe ngamafutha ahluthayo, iikhemikhali, kunye netyhefu kunokubambelela kwimithambo, kubangele iingxaki ezinzulu zentliziyo ezifana nesifo sentliziyo.
Ukutya okuneziqhamo ezitsha kunye nemifuno (ngokukhethekileyo i-organic) izifo zentliziyo Kwakhona kunceda ukukhusela izifo ezininzi ezisongela ubomi. Ukutya okunempilo ngumthombo wokuphilisa ukugcina umzimba womelele. Isicelo Uluhlu lokutya okufuneka utye ukugcina impilo ye-cardiovascular health...
igalikhi
Ukongeza incasa kwii saladi kunye nokutya igalikhi Kufuneka utye ubuncinane izinyo elinye ngosuku. Uphononongo lubonise ukuba ukusetyenziswa rhoqo kwegalikhi kunciphisa i-cholesterol kwaye kuthintela ukubunjwa kwamahlwili egazi. Igalikhi isetyenziswe kunyango lwezifo zentliziyo kunye noxinzelelo lwegazi ukusukela kumaxesha amandulo.
beediliya
Imidiliya ebomvu engenambewu inceda ekunciphiseni umngcipheko we-atherosclerosis yokuqala (isifo esichaphazela imithambo, esibizwa ngokuqhelekileyo ngokuthi "ukuqina kwemithambo"). Ngumthombo olungileyo we-lutein, i-carotenoid. I-Lutein inciphisa ukudumba kwe-cholesterol ye-LDL kwiindonga zeenqanawa.
cherry
Esi siqhamo sincinane kodwa sinamandla sineekhompawundi ezili-17 ezinceda ukuvala imithambo evalekileyo. cherryKukho i-anthocyanin, enika isiqhamo umbala obomvu.
I-Anthocyanin ikhusela iiseli ngokulibazisa ukuguga kweeseli kwaye inciphisa umngcipheko wezifo zentliziyo. Iqulethe i-antioxidants enamandla ecebile kwi-vitamin C kunye ne-vitamin E. Ngaphezu koko, iqulethe i-fiber, eyenza lula ukufunxa izondlo.
Çilek
Ilayishwe ngama-antioxidants aquka iivithamini C kunye ne-E, i-ellagic acid, i-carotenoids eyahlukeneyo kunye ne-anthocyanin. Ulungelelanisiwe Ndingathanda ipere yezinto zokukhafula kwiishethi ukusetyenziswa kunciphisa amanqanaba cholesterol. Qiniseka ukuba utya amaqunube aphilayo. Ngenxa yokuba ezingezizo izinto eziphilayo zilahlekelwa ziipropati kunye neenzuzo zazo ngenxa yokuba zitshizwe ngokuchasene nezitshabalalisi.
Iapile kunye neGrapefruit
Ezi ziqhamo ziyifiber enyibilikayo eyehlisa i-cholesterol. pectin iqulethe into. Le nto inciphisa ukuqhubela phambili kwe-atherosclerosis kunye nokuvala iinqanawa. Ii-apile zingumthombo we-quercetin, eneminerali ye-potassium ne-magnesium, egcina uxinzelelo lwegazi luphantsi kolawulo. Ngokutsho kohlolisiso lwaseFransi, ukutya ama-apile amabini ngosuku kunceda ukuthintela i-atherosclerosis.
Izambane eliswiti
Iitapile ezinoshukela, ezinefiber, potassium, beta carotene, folate kunye nevithamin C, zinexinzelelo lwegazi kunye neempawu zokunciphisa i-cholesterol.
Iti eluhlaza
Ukusela ikomityi yeti eluhlaza ngosuku kunika ukhuseleko lwe-antioxidant. I-flavonoids, i-polyphenols kwiti eluhlaza zi-antioxidants ezinamandla. Iti eluhlaza ikhusela amahlwili egazi ekubeni enze kwaye iqulethe iiprocyanidin ezifunekayo ukugcina intliziyo isempilweni ngokusebenzisa imithambo yegazi.
namafutha omnquma
Uphononongo lubonisa ukuba ayingawo onke amafutha alungele impilo. Ioli yomnquma, enye yamafutha e-monounsaturated, ikuluhlu lwamafutha alungileyo. Amanye amafutha e-monounsaturated aquka i-avocado kunye nebhotela ye-nut.
Uphononongo lubonise ukuba amafutha e-monounsaturated awanakukwazi ukwenza i-oxidize i-cholesterol ye-LDL. Oku kubalulekile kuba i-cholesterol ene-oxidized inokunamathela kwiindonga ze-artery kwaye yenze i-plaque. Ukusebenzisa ioli ye-olive ecinezelwe ngokubanda kunciphisa umngcipheko wezifo zentliziyo phantse ngesiqingatha.
Islamoni
I-Omega 6 kunye ne-omega 3 zombini ziiasidi ezinamafutha; yangaphambili ineempembelelo ezivuthayo, ngelixa lo mva ulwa nokuvuvukala. I-Omega 6 fatty acids ifumaneka kwimithombo yezityalo efana neembotyi zesoya kunye neoli yombona.
Iintlanzi ezinamafutha afana nesalmon, herring, kunye netuna kwimpilo yentliziyo Ziyimithombo emihle ye-omega 3 enenzuzo ye-fatty acids.
Kucetyiswa ukuba udle enye yezi ntlanzi kanye okanye kabini ngeveki. I-Salmon ekhuliswe kwindawo yayo yendalo ngumthombo ocebile kakhulu we-omega 3 amafutha kwaye inciphisa umngcipheko wamahlwili egazi emithanjeni, ngaloo ndlela ikhusela i-oxidation ye-cholesterol. I-salmon yasefama ayikhuthazwa kuba igcwele i-toxins kwaye iqulethe i-omega 3 encinci.
isipinatshi
isipinatshi Yimifuno egcwele ivithamin C kunye nevithamin A. Zombini ezi vithamini zinceda ukuthintela i-cholesterol ekubeni i-oxidized kwaye ithintele i-plaque ekubambeleleni kwimithambo.
Chard
ityebile kwivithamin E chardIsityebi kwii-antioxidants ezithintela ukwakheka kweeradicals zamahhala. Ubuninzi bevithamin E kunciphisa umngcipheko wokuvaleka kwemithambo.
iitumato
iitumatoIqulethe i-lycopene, i-carotenoid enciphisa umngcipheko we-atherosclerosis. Ukuba sisityebi kwi-antioxidants, iitumato zinciphisa umngcipheko we-atherosclerosis obangela i-cholesterol ye-LDL.
iimbotyi
Le midumba, etyebileyo kwifiber enyibilikayo, inceda ekukhupheni inyongo ene-cholesterol emzimbeni wethu. Ngaphezu koko izifo zentliziyoIyaziwa ngokunceda ukukhusela
Itshokholethi emnyama
Itshokholethi emnyamaIqulethe i-flavonoids esempilweni yentliziyo. Ezi zixhobo zinceda ukunciphisa ukuvuvukala kunye nomngcipheko wesifo senhliziyo. Khetha ezo ziqulethe i-70% ye-cocoa kwaye udle ngokumodareyitha.
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