Thintela Izifo zentliziyo ngokutya ukutya okuneNtliziyo

Intliziyo isebenza ngaphandle kokuthandabuza kubo bonke ubomi bethu. Eli lungu lethu lisebenza nzima limpompa igazi kuwo onke amalungu omzimba. Kufuneka simncede nakuloo nto. Ngenxa yokuba lilungu elithambileyo; Imikhwa yethu emibi, kuquka isondlo, iyichaphazela kakubi. Oku sinokukufumanisa kwinto yokuba ezona zifo zixhaphakileyo ehlabathini zizifo zentliziyo. Ngelishwa, izifo zentliziyo ngoyena nobangela wokufa ehlabathini. Makhe sizijonge kakuhle iintliziyo zethu. Siza kukhangeleka njani kakuhle? Ndiyazi ukuba into yokuqala ethi qatha engqondweni yakho kukunikela ingqalelo kwisondlo. Ulungile. Ukuze intliziyo yethu isebenze kakuhle, kufuneka siyitye ukutya okusempilweni eyinqwenelayo. Ngaba kukho ukutya okulungele intliziyo? Ndiyakuva ubuza.

Ewe, kukho ukutya okulungele intliziyo. Oku kutya kuneempembelelo ezibalulekileyo ezifana nokunciphisa i-cholesterol embi ebangela isifo senhliziyo kunye nokunciphisa uxinzelelo lwegazi. Okokuqala, makhe sithethe ngezifo zentliziyo, ezizingxaki zempilo eziqhelekileyo kulo lonke ihlabathi. Emva koko masidwelise ukutya okulungileyo kwintliziyo ukuthintela ezi zifo.

Yintoni Izifo Zentliziyo?

Izifo zentliziyo zizifo ezichaphazela kakubi ukusebenza kwentliziyo. Kukho iimeko ezininzi ezibangela oku. Iimeko eziwela phantsi kodidi lwezifo zentliziyo ziquka:

• I-Coronary artery kunye nezifo ze-vascular: Kwenzeka ngenxa yokuvaleka kwemithambo yegazi entliziyweni ngenxa yokwakheka kwe-plaque.
• IArrhythmia: arrhythmiaiUkungahambi kakuhle kwentliziyo ngenxa yokutshintsha kweempembelelo zombane. 
• Isifo sevalvu yentliziyo: Izifo ze-valve zentliziyo zenzeka xa kukho naluphi na utshintsho ekusebenzeni kweevalvu.

• Ukumelwa yintliziyo: Yimeko enzulu ephuhliswayo ngenxa yobuthathaka bemisipha yenhliziyo, enokuphazamisa ukusebenza kwayo kwixesha elide kwaye yonakalise ilungu. Ukungaphumeleli kaninzi kwenzeka ngenxa yoxinzelelo lwegazi oluphezulu kunye nesifo senhliziyo.

Yintoni Ebangela Izifo Zentliziyo?

Izinto ezinegalelo ekukhuleni kwezifo ezahlukahlukeneyo zentliziyo zezi zilandelayo:

• Ubudala - Amadoda angaphezu kwama-45 kunye nabasetyhini abangaphezu kwama-55
• Ukutshaya
• imbali yezonyango
• Ukutyeba kakhulu
• Igazi elonyukayo
• amanqanaba aphezulu e-cholesterol
• diabetes
• Ukungasebenzi
• Imbali yosapho yesifo sentliziyo
• Ungcoliseko nokuba sesichengeni kumsi ongenguye
• uxinzelelo
• Ukuba ngowohlanga lwaseMzantsi Asia kunye neAfrika

Iimpawu zesifo senhliziyo

Izifo zentliziyo zisenza sizive ngathi ziza kuthi inyathelo ngenyathelo. Kule nto, iyasilumkisa ngeempawu ezinokuthi zibe buthathaka okanye ezinzima. Iimpawu zezifo zentliziyo zezi zilandelayo; 

• Intlungu yesifuba - Angina pectoris
• Ukudinwa okugqithisileyo okanye isiyezi ngexesha lokuzibhokoxa komzimba, nokuba uhamba
• Ukuqhawukelwa ngumphefumlo
• Ukubetha kwentliziyo okungaqhelekanga – Ukukhawuleza okanye ukucotha kakhulu
• Ubuthathaka
• Isicaphucaphu
• Ukutya
• Ukufa isiqaqa
• Ukungakhululeki engalweni nasemihlathini

Zinyangwa Njani Izifo Zentliziyo?

Unyango luya kuxhomekeka kakhulu kunobangela osemva kwemeko yentliziyo. Ukuqwalasela iimpawu zakho, izinto ezinobungozi kunye nembali yonyango, ugqirha uya kwenza isicwangciso esifanelekileyo sonyango.

Yintoni ekufuneka siyenze ukuze sikhusele impilo yentliziyo?

Kusezandleni zethu ukukhusela impilo yentliziyo yethu kunye nokuthintela izifo zentliziyo. Kukho indawo yokuba sifihle eli lungu kwingqayi yeglasi. Yiloo ndlela ebaluleke ngayo kubomi bethu. Kodwa iinguqu ezimbalwa kwindlela esiphila ngayo zanele ukuyikhusela. Ngoku makhe sithethe into emasiyenze ukukhusela impilo yentliziyo kwaye sidwelise izinto ekufuneka sinikele ingqalelo kuzo.

Zilolonge rhoqo (nokuba awukwazi, hlala usebenza)

umthambo rhoqoUkwenjenjalo kuthintela isifo sentliziyo. Ungahamba, ubaleke, tsiba intambo. Ukuba unika ingqalelo, ezi azikho izinto ezinzima kakhulu. Izinto onokuzifaka ngokulula kwisiphithiphithi sakho semihla ngemihla kunye nokuphithizela.

Ke ngoko umthambo uya kukwenzela ntoni ngokubhekiselele kwimpilo yentliziyo?

• Kuya kuyomeleza intliziyo yakho.
• Kuya kuphucula ukujikeleza kwegazi.
• Kuya kunciphisa uxinzelelo lwegazi.
• Kuya kukunceda uhlale kude noxinzelelo.

Zininzi izibonelelo ezininzi zokuzilolonga, kodwa sithathe kuphela izibonelelo zentliziyo apha. Uza kuzilolonga ixesha elingakanani ngosuku? I-American Heart Association incoma ukusebenzisa imizuzu ye-5 ngosuku, iintsuku ezi-30 ngeveki, ukuphucula impilo yentliziyo kunye nokunciphisa ingozi yesifo senhliziyo. 

Yitya ngokusempilweni (Ngokuqinisekileyo azikho ezinye iindlela)

Ukutya okunempilo kubaluleke kakhulu kungekuphela nje kwintliziyo yethu, kodwa nakwimpilo yethu jikelele. Akukho kuvumelana kule nto. Ukuba utya okunempilo;

• Ukuvuvukala emzimbeni kuyapheliswa.
• Unciphisa umzimba.
• Uxinzelelo lwegazi lwakho luyehla.
• Izinga lakho le-cholesterol libuyela kwimida eqhelekileyo. 

Ezi zinto zibangela izifo zentliziyo. Khawufan’ ucinge, ukuba utya ukutya okungenampilo, okuchasene noko ndikukhankanyileyo kuya kwenzeka; Izinto endizikhankanye apha ngasentla azilungiseleli nje kuphela umhlaba wezifo zentliziyo, kodwa kunye nezifo ezifana nomhlaza kunye nesifo sikashukela. Ukutya okunempilo kodwa njani? Nanga amacebiso ambalwa:

• Yitya zonke iintlobo zokutya okunempilo okufana neziqhamo, imifuno, amandongomane aneomega 3, intlanzi enamafutha kunye neenkozo.
• Hlala kude notywala.
• Ukunciphisa i-carbohydrates ecocekileyo kunye nokusetyenziswa kwenyama ebomvu kunye nokucutshungulwa.
• Nangona singenako ukuphelisa iswekile kunye netyuwa ebomini bethu, kufuneka sinciphise kangangoko sinakho.
• Ngokuqinisekileyo kuphephe ukutya okunamafutha etrans.

Lawula uxinzelelo (Kulula ukuthetha kodwa kunzima ukusisebenzisa)

Akukho kubaleka istress, masiyazi lento kuqala. Imizimba yethu sele ilungiselelwe ukuba ivelise uxinezeleko; ukuze sikwazi ukujamelana neemeko ezinzima. Kodwa ukuba izinto ziyaphuma esandleni kwaye uxinzelelo luba olungalawulekiyo, ungaqala ukuthi 'wow'. Izifo ezininzi zivela, ukusuka kwimpilo yentliziyo ukuya kwimpilo yengqondo kunye nengqondo.

Zininzi iindlela eziqinisekisiweyo zokujongana noxinzelelo. Masingathethi ngayo ixesha elide apha, kodwa kwabo banomdla, ndishiya inqaku apha apho banokufunda khona ezi ndlela. Iindlela Zokuhlangabezana Noxinzelelo  

Yeka Ukutshaya (Ungatsho ukuba ungaze)

Ubungozi bokutshaya yinto eyaziwa ngumntu wonke. Ukuba uyasela, ubeka ingozi kwizifo zentliziyo ezifana ne-atherosclerosis kunye nesifo senhliziyo. Umsi wecuba unemichiza eneziphumo eziyingozi entliziyweni nasemithanjeni yegazi. Kwakhona iqulethe i-carbon monoxide, ekhuphisana ne-oksijini yokuthutha emva kokungena egazini. Le gesi inyusa uxinzelelo lwegazi kunye nesantya sentliziyo kwaye inyanzela intliziyo ukuba ibonelele ngeoksijini eyaneleyo emzimbeni.

Yehla ubunzima (kodwa yiba sempilweni)

Ukutyeba kakhulu kunomngcipheko wesifo sentliziyo. Yiyo loo nto kuyimfuneko ukunciphisa umzimba, kodwa ungajiki kwizidlo ezothusayo ezingenampilo ukuze unciphise umzimba ngokukhawuleza. Nika ngokucothayo kodwa uphe ngokucocekileyo. Umlinganiselo onempilo wokulahlekelwa kwesisindo kukuba ungalahlekelwa ngaphezu kwe-1 kg ngeveki. 

Lala ngokwaneleyo (akukho ngaphezulu okanye ngaphantsi)

Ukulala ngokwaneleyo kuthintela uxinzelelo. Njengoko sisazi, uxinzelelo lubangela izifo zentliziyo. Akufunekanga ulale kancinci okanye kakhulu. Zombini ziyingozi empilweni. Iiyure ezingama-7-8 zokulala zanele abantu abadala ebusuku. Abantwana bafuna okungakumbi.

Jonga uxinzelelo lwegazi lakho (Ungalibali)

Yenza uvavanyo lwegazi lakho ubuncinane kanye ngonyaka. Abo baneengxaki zoxinzelelo lwegazi okanye abo banembali yosapho lwezifo zentliziyo kufuneka bajongwe rhoqo.

Ukutya njani kwiMpilo yeNtliziyo?

Ndifuna ukunika iingcebiso ezimbalwa zesondlo kwabo banenkathalo ngempilo yentliziyo. Zenze umkhwa.

• Yitya itshokolethi emnyama endaweni yetshokholethi yobisi.
• Hlafuna i-clove yegalikhi yonke imihla.
• Kuba iti eluhlaza.
• Kuba ubisi turmeric.
• Sela ijusi yegqabi le clover.
• Yidla i-fenugreek.

Ukutya Okulungileyo Kwintliziyo

Konke ukutya esinokuthi sikufake kudidi lokutya okunempilo kuyilungele intliziyo. Kodwa ngakumbi okunye ukutya kulinyathelo elinye ngaphambi kokunye kunye noncedo lwazo lwentliziyo. Ngoko ke, kuluncedo ukukhankanya ukutya okulungele intliziyo.

• Pisces

PiscesItyebile kwiiprotheni ezibhityileyo kunye ne-omega 3 fatty acids. I-Omega 3 fatty acids inciphisa ukuvuvukala kwaye ikhusela isifo senhliziyo. IslamoniIintlanzi ezinamafutha afana ne mackerel, isardines kunye ne tuna. Ziintlanzi ezigqamayo ngokweenzuzo zentliziyo.

• namafutha omnquma

namafutha omnquma Isityebi kwi-antioxidants kunye namafutha anempilo. Kufunyenwe ukunciphisa umngcipheko we-myocardial infarction, i-stroke, kunye nesifo senhliziyo. Ikwathoba noxinzelelo lwegazi. Unokusebenzisa ngokukhuselekileyo i-7-8 tablespoons yeoli yeoli ngosuku.

• orange

orangeIsityebi kwi-vitamin C, iiminerali, i-flavonoids. Ukusela ijusi ye-orange, ekhusela ukuvuvukala, ikhusela i-atherosclerosis. Ngempilo yentliziyo, yitya iorenji ngosuku okanye usele iglasi yejusi yeorenji esandula ukucudiswa.

• broccoli

broccoliImifuno ye-cruciferous equkethe iivithamini A, C, K kunye ne-folate, i-fiber, i-calcium, i-magnesium, i-potassium, i-phosphorus, i-omega 3 kunye ne-omega 6 fatty acids, i-selenium kunye ne-glucosinolates. Iphucula ukusebenza kwentliziyo, inciphisa i-myocardial infarction kwaye inceda ukukhusela intliziyo.

• iminqathe

iminqathe Ingumthombo olungileyo we-antioxidants okhusela umonakalo we-DNA, ukunciphisa ukuvuvukala, kunye ne-cholesterol ephantsi kunye namanqanaba e-triglyceride.

• Iti eluhlaza

Iti eluhlazaiqulethe iikhompawundi ze-polyphenolic ezisebenzayo ezibizwa ngokuba yi-catechins. IiCatechins zinceda ukukhupha iiradicals eziyingozi zeoksijini. Ikwanciphisa i-cholesterol, nto leyo engumngcipheko wesifo senhliziyo.

• Ibele lenkukhu

Isifuba senkukhu esingenasikhumba singumthombo omkhulu weprotheyini ebhityileyo. Iiprotheyini ziibhloko zokwakha izihlunu. Kuba intliziyo isebenza rhoqo, ukuguga nokukrazuka kwezihlunu kuyindalo. Ukutya isifuba senkukhu kunika umzimba iprotheni enokuthi isetyenziswe ukulungisa izihlunu zentliziyo.

• iimbotyi

Iimbotyi zinestatshi esixhathisayo. Isitashi esixhathisayo siphucula impilo yentliziyo ngokunciphisa amanqanaba egazi e-triglycerides kunye ne-cholesterol.

• Amantongomane

Ukutya amantongomane kunciphisa umngcipheko wezifo zentliziyo ngama-40-50%. Phakathi koku kutya okunempilo, ii-almonds yenye yezona zinto zinenzuzo kwimpilo yentliziyo. Ngenxa yokuba yehlisa i-cholesterol. IWalnuts yenye yeendongomane ezibalulekileyo kwimpilo yentliziyo. Inceda impilo yentliziyo ngokunciphisa i-cholesterol kwi-walnuts.

• Elma

Elma Ukutya kukhusela intliziyo. Ngenxa yokuba inciphisa ukudumba, inceda ukunciphisa umzimba kwaye ilawula uxinzelelo lwegazi.

• imbewu

iimbwe zechai, imbewu yefilakisi kunye nembewu ye-hemp yimithombo yezondlo ezisempilweni yentliziyo njengefiber kunye ne-omega 3 fatty acids. Ngokomzekelo, imbewu ye-hemp iqulethe i-amino acid arginine, enciphisa ukuvutha. Kwakhona, i-flaxseed inceda ukugcina uxinzelelo lwegazi kunye namanqanaba e-cholesterol.

• I-asparagus

I-asparagusIqulethe i-steroidal saponin, eyehlisa i-cholesterol. Kananjalo ineepropathi ze-antioxidant ezisebenzayo ngokuchasene ne-atherosclerosis kunye nezinye izifo zentliziyo.

• igalikhi

igalikhiiqulethe i-allicin, enceda ukunciphisa i-cholesterol kunye noxinzelelo lwegazi oluphezulu. Unokuhlafuna i-clove yegalikhi rhoqo kusasa ngaphambi kwesidlo sakusasa.

• isipinatshi

isipinatshiInciphisa uxinzelelo lwegazi, iphucula ukusebenza komthambo kubantu abanesifo se-peripheral arterial, inhibits platelet aggregation, inciphisa ukudumba kunye nokuqina komthambo.

• avocado

avocado Ityebile ngamafutha anempilo, iivithamini A, E, K, C, B6, folate, pantothenic acid, niacin, potassium, magnesium, sodium, phytosterols, riboflavin kunye nezinye i-phytonutrients. Inciphisa i-cholesterol embi, inciphisa amanqanaba e-lipid yegazi, iphucula imisebenzi ye-antioxidant, icinezela ukuvutha kunye nokunciphisa amanqanaba eswekile yegazi. Ngaloo ndlela, kunciphisa umngcipheko wezifo zentliziyo.

• iitumato

iitumatoIqulethe i-antioxidants enceda ukukhusela ngokuchasene nokuguqulwa kwe-DNA, ukwanda kweeseli okungenamkhawulo, kunye nesifo senhliziyo.

• ikhabe

CitrullineIvatala yenye yeekhompawundi ezifumaneka kwivatala ezinceda ekunciphiseni ukudumba kunye nokuqina kwemithambo, ukunciphisa i-cholesterol ye-LDL kunye noxinzelelo lwegazi oluphezulu, kunye nokunciphisa ubunzima bomzimba.

• Ikhaphetshu

Isityebi kwi-A, C, K, i-folate, i-calcium, i-magnesium, i-phosphorus, i-omega 3 amafutha, i-fiber kunye ne-antioxidants ikhaphetshukunciphisa umngcipheko wesifo se-coronary artery.

• Beet

BeetNgumthombo omkhulu we-nitrate onceda ukunciphisa ukuvuvukala. Kwakhona ineempawu ze-antioxidant. Inceda ukwehlisa i-cholesterol kunye noxinzelelo lwegazi oluphezulu kunye nokuphucula iiprofayili zelipid.

• Umjelo wamanzi

I-Watercress igcwele i-phytonutrients, iivithamini, iiminerali kunye nefiber ezinceda ukuphucula impilo yentliziyo kunye nokujikeleza.

• iziqhamo zamaqunube

Ndingathanda ipere yezinto zokukhafula kwiishethi, iiblueberriesAmaqunube kunye namaqunube agcwele izondlo ezibalulekileyo ezidlala indima ephambili kwimpilo yentliziyo. 

• cauliflower

cauliflowerIsityebi kwi-sulforaphane, i-isothiocyanate eyenza ezininzi i-antioxidant enzymes. Ezi enzymes zinceda ukuthintela i-oxidation ye-cholesterol ye-LDL, nto leyo ekhusela ukuvutha kwe-vascular, ekhusela i-atherosclerosis.

• lwerharnate

lwerharnateIlayishwe nge-anthocyanins kunye ne-tannins, eneempawu ze-antioxidant. Oku kuyenza ibe sisiqhamo esinamandla esikhusela kwisifo sentliziyo. Inceda ukunciphisa i-cholesterol ye-LDL kunye noxinzelelo lwegazi kunye nokunciphisa ukuvutha.

• Itshokholethi emnyama

Itshokholethi emnyama, Ingumthombo ocebileyo we-catechin, i-theobromine kunye ne-procyanidins, ekhusela ukuhlanganiswa kweplatelet, ukunciphisa uxinzelelo lwegazi kunye nokuphucula umsebenzi we-endothelial. Ngoko ke, ukutya iqhekeza letshokholethi emnyama ikhusela intliziyo kwizifo. Yidla i-tshokoleta emnyama kunye ne-80% okanye ngaphezulu kwe-cocoa. 

Ukutya Kwentliziyo Okuyingozi

Kufuneka sikuphaphele ukutya okulungela intliziyo kwakunye nokutya okuyingozi entliziyweni. Ngenxa yokuba siya kuhlala kude nabo ngenxa yempilo yentliziyo yethu. Masidwelise ukutya okuyingozi kwintliziyo ngolu hlobo;

• amafutha trans
• I-salami, i-sausage, njl. ukutya ezicutshungulweyo ezifana
• Umgubo kunye nesonka esimhlophe
• Iinkozo ze-GMO kunye nomgubo
• Iswekile ecokisiweyo, iswekile yommoba, kunye nesiraphu yombona ephezulu yefructose
• Amashwamshwam afana neetshiphusi zetapile, ukutya okuqhotsiweyo, iihambhega.
• Iziselo ezinekhabhoni kunye neswekile

Ukushwankathela;

Kusezandleni zethu ukuthintela isifo sentliziyo. Oku sinokukufezekisa ngokuguqula indlela yokuphila efana nokutya okunempilo, ukwenza umthambo rhoqo, kunye nokulawula uxinzelelo. Masingakulibali ukutya okunencasa yentliziyo. Sinokudwelisa ukutya okukhankanywe ngasentla okufana nentlanzi, ioli yomnquma, namandongomane kudidi lokutya okulungele intliziyo.

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