20 Ukutya kunye neZiselo Ezenza Igazi Lihambe

Ukutya kunye neziselo ezikhawulezisa ukujikeleza kwegazi ziquka ukutya okufana nepepile ebomvu, i-beetroot kunye nesipinatshi, kunye neziselo ezifana neti eluhlaza kunye nejusi yerharnati. Imikhwa yokutya ibaluleke kakhulu ekujikelezeni kwegazi okunempilo.

Ukukhawulezisa ukuhamba kwegazi, Kuyimfuneko kwezinye iingxaki zonyango. Ngenxa yokuba iimeko ezithile zempilo zinokubangela ukujikeleza kwegazi kunciphise. Umzekelo; isifo se-peripheral artery (PAD), isifo seswekile, ukutyeba kunye Isifo sikaRaynaudzezinye zezizathu zokuphazamiseka kokujikeleza kwegazi.

Ukuphazamiseka kokuhamba kwegazi kubangela iimpawu ezingathandekiyo ezifana neentlungu, ukunyanzeliswa kwemisipha, ukuphazamiseka, iingxaki zokugaya ukutya, kunye novakalelo lwezandla okanye iinyawo ukubanda.

Ukujikeleza kwegazi okunempilo kuchaphazela ngokuthe ngqo umgangatho wethu wamandla kunye nempilo jikelele. Nangona kunjalo, indlela yokuphila yanamhlanje kunye nokutya okungafanelekanga kudla ngokudodobalisa ukuhamba kwegazi. Oku kusibonakalisa njengamandla aphantsi, ukudinwa kunye neengxaki ezahlukeneyo zempilo. 

Yazi lonto; Ukujikeleza kwegazi kunokukhawuleziswa ngokutya kwendalo kunye neziselo. Ngale ndlela, ioksijini eninzi kunye nezondlo zinokuthuthelwa kuzo zonke iiseli zomzimba wethu. Nazi ukutya kunye neziselo ezingama-20 ezikhawulezisa ukujikeleza kwegazi…

Ukutya Okukhawulezisa ukujikeleza kwegazi

1.Amaqunube

IiblueberriesSisiqhamo esityebileyo kwi-antioxidants. Iyasebenza ekukhawuleziseni ukujikeleza kwegazi. I-anthocyanins iqulethe isantya sokuhamba kwegazi ngokwandisa imithambo yegazi. Ungatya iziqhamo zeblueberry ngokuzixuba neyogathi okanye oatmeal kwisidlo sakusasa. Unako kwakhona ukuyidla ngokutsha ngqo.

2.Ipepile ebomvu

Ipepile ebomvu inovithamin C. Ikhompawundi ye-capsaicin equlethwe kuyo ikhawulezisa ukujikeleza kwegazi kwaye yehlise uxinzelelo lwegazi. Unokongeza ipepile ebomvu kwiisaladi okanye uyisebenzise njengemifuno eyosiweyo.

3.Ibhithi ebomvu

Ibhithi ebomvuNgombulelo kumxholo wayo we-nitrate, yandisa imithambo yegazi kwaye ikhawulezise ukuhamba kwegazi. Ukongeza, i-iron mineral iqulethe inyusa ukuveliswa kweeseli zegazi. Unako ukubilisa i-beet ebomvu kwaye uyongeze kwiisaladi. Unokusela kwakhona ijusi ye-beet.

4.ISalmon

IslamoniYintlanzi etyebileyo kwi-omega-3 fatty acids. I-Omega-3 fatty acids yandisa ukuhamba kwegazi ngokwandisa imithambo yegazi. Ngale ndlela, ixhasa impilo yentliziyo. Ungayidla i-salmon ngokugcoba okanye ukubhaka kwi-oven. Ukuyihlambulula nge-lemon kunye neziqholo kuya kwandisa incasa yayo.

5.Ispinatshi

isipinatshiItyebile kwizondlo ezifana ne-iron, i-folic acid kunye ne-vitamin C. Ezi zondlo ziphucula ukuhamba kwegazi ngokuqinisekisa ukuba igazi lithwala ioksijini engcono. Unokongeza amagqabi esipinatshi ekrwada kwiisaladi. Ungayongeza kwizidlo zakho ngokuyitshisa kancinci.

6.Ijinja

IjinjaKukutya okuchasayo kwendalo okuphucula ukujikeleza kwegazi. Ikhawulezisa ukuhamba kwegazi ngokwandisa imithambo yegazi. Ikwaphucula ukujikeleza. Unokwenza i-ginger njengeti okanye uyifake ekutyeni njengesiqholo.

7. I-oatmeal

I-oats edibeneyoKukutya okutyebileyo kwifiber kwaye kukhawulezisa ukujikeleza kwegazi. Ifayibha ilawula inkqubo yokwetyisa kwaye iqinisekisa ukuhamba kakuhle kwegazi. Ungayitya i-oatmeal ngesidlo sakusasa ngokuyixuba nobisi olushushu okanye ukuyithambisa ngeziqhamo.

8.Irharnati

lwerharnateSisiqhamo esityebileyo kwi-antioxidants kwaye sandisa ukujikeleza kwegazi. I-phytochemicals equlethwe ngokukhawuleza ukuhamba kwegazi ngokwandisa imithwalo yegazi. Ungadla imbewu yerharnati ngokuthe ngqo okanye uyongeze kwiisaladi zeziqhamo.

9.Walnut

WalnutIsityebi kwi-omega-3 fatty acids kunye ne-antioxidants. Ezi zondlo zikhawulezisa ukujikeleza kwegazi kunye nokuxhasa impilo yemithambo yegazi. Ungadla ama-walnuts njenge-snack. Ungongeza kwakhona kwiisaladi kunye needessert.

10.Brokholi

broccoliNgumfuno otyebileyo kwivithamin C, i-iron kunye nefayibha. Ezi zondlo zinceda umzimba usebenze ngcono ngokuphucula ukujikeleza kwegazi. Ungayiphunga i-broccoli okanye uyitye eluhlaza kwiisaladi.

11.Iklove

CloveIneempawu ezandisa ukujikeleza kwegazi. Iikhompawundi ezikhethekileyo eziqulethe ukukhawulezisa ukuhamba kwegazi ngokwandisa imithambo yegazi. Unokongeza ii-cloves njengesiqholo kwiti okanye uzisebenzise kwiitya zenyama.

12.Iqanda

iqandaKukutya okutyebileyo kwiiprotheyini kunye neevithamini ze-B. Ezi zondlo zandisa ukujikeleza kwegazi kwaye zixhasa ukuveliswa kweeseli zegazi. Ungadla amaqanda ngokuwabilisa okanye ukwenza i-omelet.

13.Amangile

IamangileIsityebi kwii-antioxidants kunye neemaminerali ezifana ne-vitamin E, i-manganese kunye ne-magnesium. Ezi zondlo zandisa imithambo yegazi, zandisa ukuhamba kwegazi kunye nokuphucula ukuhamba kwegazi. Ungatya i-almonds encinci emini. Ukongeza i-almonds ezimbalwa kwi-oatmeal kwisidlo sakusasa kuya kukunika isiqalo esinamandla kwimini. Ngokungongeza ii-almonds kwi-smoothies yakho, unokwenza iziselo zakho zibe zanelisayo kwaye zibe nesondlo.

Iziselo Ezikhawulezisa ukujikeleza kwegazi

14.Amanzi

Amanzi, enye yezona mfuno zisisiseko zomzimba, yeyona ndlela isebenzayo yokukhawulezisa ukuhamba kwegazi. Ukusela izixa ezaneleyo zamanzi kunceda igazi libe lulwelo ngakumbi kwaye liphucule ukujikeleza. Qinisekisa ukuba usela amanzi ngamaxesha aqhelekileyo imini yonke. Ukusela iglasi yamanzi ngokukhawuleza xa uvuka ekuseni uvuselela umzimba kwaye unikeze isiqalo esihle sokuqunjelwa kwe-hydration yonke imini.

15.Iti eluhlaza

zizityebi kwi-antioxidants iti eluhlazaIkhawulezisa ukujikeleza kwegazi ngokwandisa imithambo yegazi. Ukongeza, i-caffeine equlethwe kwiti eluhlaza ikhuthaza ukujikeleza ngokunyusa uxinzelelo lwegazi. Ukutya iikomityi ezi-2-3 zeti eluhlaza ngosuku kwanele. Ukusela emva kokutya kuxhasa ukugaya. Kuya kunceda nokugcina amanqanaba amandla akho imini yonke.

16.Ijusi yerharnati

Ijusi yerharnatiIyakwandisa ukujikeleza kwegazi ngenxa ye-antioxidants kunye ne-phytochemicals equlethwe kuyo. Ukongeza, ukusetyenziswa kwejusi yerharnati kunceda ukwandisa imithambo yegazi kunye nokukhawulezisa ukuhamba kwegazi. Ungatya ijusi yerharnate esandula ukucudiswa kwisidlo sakusasa okanye njengokunyusa amandla emva kwemini. Qaphela ukuba ungafaki iswekile.

17.Amanzi elamuni

Ukusela amanzi elamuni yindlela esebenzayo yokukhawulezisa ukujikeleza kwegazi. I-Lemon, ecebile kwi-vitamin C, yomeleza kwaye yandisa imithambo yegazi. Ukusela iglasi yamanzi afudumeleyo elamuni kusasa kuya kukunceda ukuba uqale usuku ngokutsha kwaye wenze inkqubo yakho yokugaya isebenze.

18.Ijusi ye-beet ebomvu

juice beetrootNgokunyusa imveliso ye-nitric oxide, yandisa imithambo yegazi kwaye ikhawulezise ukuhamba kwegazi. Oku kuxhasa impilo yentliziyo ngokuphucula ukujikeleza kwegazi. Ukusela iglasi yejusi ye-beet ebomvu ngaphambi kokuzivocavoca kukhawulezisa ukujikeleza kwegazi ngexesha lokuzilolonga. Kukwaluncedo ukuyisela phambi kwesidlo sangokuhlwa.

19.Iti yejinja

Iti yejinja Ukusela kukhawulezisa ukuhamba kwegazi ngokuvula imithambo yegazi. Ikwaphucula ukujikeleza. Unokusela itiye yejinja phakathi kokutya. Unokwandisa incasa yayo ngokongeza ubusi okanye ilamuni.

20.Ijusi zeziqhamo kunye nemifuno

Iijusi zeziqhamo kunye nemifuno, ezityebileyo kwi-antioxidants, zandisa ukujikeleza kwegazi. Ngokukodwa, ukusetyenziswa kwejusi yemifuno efana ne-karoti, isipinashi kunye nepepper ebomvu kuchaphazela kakuhle ukujikeleza kwegazi. Ukutya iijusi zeziqhamo kunye nemifuno kusasa okanye phakathi kokutya kuya kukhawulezisa ukujikeleza kwegazi kwaye ugcine amandla akho aphezulu imini yonke. Ukuba kunokwenzeka, khetha amanzi asandul’ ukukhanywa ekhaya.

Kufuneka wenze ntoni ukukhawulezisa ukujikeleza kwegazi ngokwendalo?

• Yitya kakuhle: Umkhwa wokutya okunempilo kunye nolungelelwano uphucula ukujikeleza kwegazi. Ukutya okuneziqhamo ezitsha kunye nemifuno, iimveliso eziziinkozo ezipheleleyo, amafutha anempilo kunye neprotheni eyaneleyo iya kuxhasa ukujikeleza kwegazi.

• Umthambo: Ukwenza umthambo rhoqo yenye yezona ndlela zisebenzayo zokukhawulezisa ukuhamba kwegazi. Ukuzivocavoca kweAerobic komeleza inkqubo yokujikeleza kwegazi ngokukhawulezisa ukuhamba kwegazi. Imisebenzi efana nokuhamba, ukubaleka, ukuqubha, ukukhwela ibhayisekile kunye nokudanisa yimithambo enokwenziwa ukwandisa ukujikeleza kwegazi.

• Ukufakwa kwamanzi: Ukusela izixa ezaneleyo zamanzi kuxhasa ukujikeleza kwegazi. Amanzi aphucula ukujikeleza kwegazi ngokwenza igazi libe nolwelo ngakumbi. Kufuneka uqinisekise ukuba usela ubuncinane iiglasi zamanzi ezi-8 ngosuku.

• Ulawulo loxinzelelo: Uxinzelelo lubangela ukuba imithambo yegazi ibe mxinwa kwaye ukujikeleza kwegazi kwehle. Iindlela zokulawula uxinzelelo ziquka imisebenzi efana neyoga, ukucamngca, umthambo wokuphefumla nzulu okanye ukuphumla kwemihla ngemihla. Ukwenza oku rhoqo kuya kwandisa ukuhamba kwegazi.

• Ukuphumla rhoqo: Ukulala ngokwaneleyo kuphucula ukuhamba kwegazi. Ngexesha lokulala, umzimba uyaphumla kwaye uhlaziyekile. Oku kunceda ukuhamba kwegazi kusebenze ngakumbi. Kufuneka uzame ukulala ubuncinane iiyure ezi-7-8 ebusuku.

• Ukuphulula umzimba: Ukuphulula umzimba ukwandisa ukuhamba kwegazi kunceda ukuhamba kwegazi ngcono kwiindawo ezithile zomzimba. I-massage, ngakumbi kwimilenze efana nezandla, iinyawo kunye nemilenze, ikhawulezisa ukuhamba kwegazi.

• Amafutha asempilweni: Amafutha anempilo, ngakumbi i-omega-3 fatty acids, anyusa ukujikeleza kwegazi ngokwandisa imithambo yegazi. Kubalulekile ukusebenzisa ukutya okutyebileyo kwi-omega-3 fatty acids, njengentlanzi, i-walnuts, i-flaxseeds kunye nembewu ye-chia.

• Unyango olushushu nabandayo: Ukuhlamba eshushu okanye ukusebenzisa ibhotile yamanzi ashushu kwandisa ukuhamba kwegazi ngokuvula imithambo yegazi. Ukusebenzisa amanzi abandayo kunciphisa imithwalo yegazi kwaye kunciphisa ukuvutha. Oku kuphucula ukujikeleza kwegazi.

Umthombo:

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