Okuqukethwe kwe-athikili
izigidi zabantu emhlabeni jikelele izifo zenhliziyouyafa ngenxa yezinkinga. Imbangela yokufa kwabantu abangama-100 kwabayi-39 ezweni lethu izifo zenhliziyo. abantu abaningi izinkinga zenhliziyo nemithambo yegazi izimpilo.
Ukuvimbela ukufa okunjalo, osekufinyelele emananini amakhulu, impilo yenhliziyo nemithambo yegaziKumayelana nokunaka. Izinguquko ezincane esizozenza ezimpilweni zethu nasekudleni, ukuvikela impilo yenhliziyo nemithambo yegazi izosebenza ngempumelelo.
Izifo zenhliziyo eziyingozi esingenakuzishintsha
ubudala
Amathuba okuba nesifo senhliziyo ayanda njengoba ukhula. Amadoda aneminyaka engu-45 nangaphezulu nabesifazane abaneminyaka engu-55 nangaphezulu basengozini enkulu.
Ubulili
Ezinye izici eziyingozi zingathinta ingozi yesifo senhliziyo ngendlela ehlukile kwabesifazane kunabesilisa. Ngokwesibonelo, i-estrogen inikeza abesifazane isivikelo esithile esifweni senhliziyo, kodwa isifo sikashukela sandisa ingozi yesifo senhliziyo kwabesifazane ngaphezu kwabesilisa.
uhlanga noma ubuzwe
Amanye amaqembu anezingozi eziphezulu kunamanye. Abantu base-Afrika baseMelika banamathuba amaningi okuba nesifo senhliziyo kunabamhlophe, kanti ama-Hispanic American mancane amathuba okuba nalesi sifo. Amanye amaqembu ase-Asia, njengaseMpumalanga Asia, anamanani aphansi, kodwa abantu baseNingizimu Asia banamazinga aphezulu.
umlando womndeni
Usengozini enkulu uma unelunga lomndeni eliseduze elinesifo senhliziyo esemncane.
Okufanele Ukwenze Ukuvikela Impilo Yenhliziyo
qaphela isisindo sakho
Isisindo esiningi sihlotshaniswa neziningi inkinga yenhliziyo nemithambo yegaziikuletha kanye.
ukuzivocavoca
Ukunyakaza kuyinala. Zivocavoce okungenani izinsuku ezintathu ngesonto.
hlala kude nengcindezi
Yekani ukubalisa ngokwedlule nikhathazeke ngekusasa. Zama ukuphila okwamanje. Yiba nokuthula nawe kanye nendawo okuzungezile.
kude nokubhema
Ngoba kubangela i-arteriosclerosis evela kugwayi, enobutha kuzo zonke izitho zethu. impilo yenhliziyo nemithambo yegazi kufanele kugwenywe ikakhulukazi.
Qaphela amafutha ezilwane
Amanani aphezulu amafutha agcwele njengamafutha omsila kanye ne-tallow, njengoba enyusa i-cholesterol impilo yenhliziyo nemithambo yegazi kuyingozi futhi. amafutha omnqumo Khetha amafutha e-polyunsaturated njenge
Gwema ukudla okunamafutha
Ukudla okunofulawa omhlophe kuqukethe amafutha amaningi, nakuba kungabonakali kuwukudla okulungele ukudliwa. Kuyadingeka ukunaka amafutha angabonakali kanye namafutha abonakalayo.
Yidla imifino nezithelo
Imifino nezithelo ezinikeza impilo nobungqabavu zinobungane empilweni yenhliziyo ngoba zicebile ngamavithamini.
Ungayidli imikhiqizo ye-delicatessen
Yidla inkukhu nenhlanzi esikhundleni semikhiqizo yenyama efana nesalami namasoseji. Amafutha e-Omega 3 kanye ne-omega 6 polyunsaturated atholakala ezinhlanzini impilo yenhliziyo nemithambo yegazi Ibalulekile futhi kufanele idliwe ngobuningi.
Naka umfutho wegazi
usawotiZijwayeze ukudla ukudla okungenawo usawoti omningi ngangokunokwenzeka, ngoba kudala umfutho wegazi ophezulu.
Thatha uhambo lwemvelo
Ngaphandle ukuhamba Ilungele impilo yenhliziyo nemithambo yegazi kokubili mayelana nokuzivocavoca futhi ngoba inikeza amandla amahle.
Uma, ngemva kokuma isikhathi eside, izinyawo zakho zivuvukala, imilenze yakho ibuhlungu, futhi imilenze yakho iba namabala ansomi angajabulisi, kungenxa yemithambo. Ngenxa yokuncipha kokujikeleza kwegazi, ama-capillaries aqhekeka kanye nemithambo ye-varicose kwenzeka ezimweni ezithuthuke kakhulu.
Impilo ye-Vascular, eyakha isisekelo sesimiso sokujikeleza kwegazi ekusebenzeni okuvamile kwesistimu yomzimba, nayo ibaluleke kakhulu empilweni yenhliziyo. Ukuvikela impilo yemithambo kusho ukuvikela umzimba. Isicelo ukugcina impilo yemithambo yegazi izinto okufanele uzinake;
ukuthatha i-vitamin C
Ukushoda kwe-Vitamin C kusiza ukuqhekeka kwemithambo. I-Vitamin C ibambezela ukwakheka kwamafutha emangqamuzaneni ngokugqugquzela ukukhiqizwa kwe-collagen. Ngempilo yenhliziyo nemithambo yegazi Yidla i-vitamin C, etholakala ezithelweni eziphelele, njalo.
Yidla izithelo nemifino
Imifino nezithelo zilahlekelwa amavithamini namaminerali athile lapho ziphekwa. Zama ukudla imifino nezithelo kuntsha ngangokunokwenzeka.
Yidla ukudla okunothe nge-zinc
zincKuyi-mineral eqinisa amaseli ezindongeni zangaphakathi zemikhumbi. I-Zinc, etholakala emazingeni aphezulu ekudleni kwasolwandle, inyama, imidumba namakhowe ukuvikela impilo yenhliziyo nemithambo yegazi Ungakunaki.
Sebenzisa i-omega 3 fatty acids
I-Omega 3 fatty acids, etholakala ngamanani abalulekile ezinhlanzini ezinamafutha, ihlanza igazi futhi isheshisa ukugeleza kwegazi. Ngaphezu kwalokho, isibabule ezinhlanzini sibangelwa ukujikeleza kwegazi okwanele. ukwakheka kwe-cellulite izithiyo.
hamba
Zonke izinyathelo ozithathayo zizothola igazi limpontshelwa enhliziyweni. Zama ukuhamba okungenani ihora elingu-1 nsuku zonke.
Yehla uyenyuka izitebhisi
Impilo esebenzayo ibalulekile ekuvikelweni kwemithambo. Yehla uye phezulu ezitebhisini esikhundleni sokusebenzisa ikheshi.
Ubuso bakho
Ukubhukuda kwandisa ukujikeleza kwegazi ngenkathi usebenza yonke imisipha yakho.
Yini Ongayidla Ngempilo Yenhliziyo Nemithambo yegazi?
izifo zenhliziyo Kunezindlela ezingokwemvelo zokuyivimbela. Izakhamzimba nomoya-mpilo okungena emizimbeni yethu kuyiswa enhliziyweni yethu ngemithambo. Ukudla okugayiwe okugcwele amafutha agcwele, amakhemikhali, nobuthi kungabambelela emithanjeni, kubangele izinkinga ezinkulu zenhliziyo njengokuhlasela kwenhliziyo.
Ukudla okunezithelo nemifino emisha (okungcono i-organic) izifo zenhliziyo Kuyasiza futhi ukuvimbela izifo eziningi ezisongela ukuphila. Ukudla okunempilo kuwumthombo wokwelapha ukugcina umzimba uqinile. Isicelo Uhlu lokudla okufanele udle ukugcina impilo yenhliziyo nemithambo yegazi...
garlic
Ukwengeza ukunambitheka kumasaladi nokudla ugaliki Kufanele udle okungenani izinyo elilodwa ngosuku. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa njalo kukagalikhi kwehlisa i-cholesterol futhi kuvimbela ukwakheka kwamahlule egazi. I-garlic ibisetshenziswa ekwelapheni izifo zenhliziyo nomfutho wegazi ophakeme kusukela ezikhathini zasendulo.
amagilebhisi
Amagilebhisi abomvu angenambewu asiza ukunciphisa ingozi ye-atherosclerosis yokuqala (isifo esithinta imithambo, evame ukubizwa ngokuthi "ukuqina kwemithambo"). Iwumthombo omuhle we-lutein, i-carotenoid. I-Lutein yehlisa ukuvuvukala kwe-cholesterol ye-LDL ezindongeni zemikhumbi.
cherry
Lesi sithelo esincane kodwa esinamandla sinezinhlanganisela ezingu-17 ezisiza ukuvala imithambo evalekile. cherryKukhona i-anthocyanin, eyenza isithelo sibe nombala obomvu.
I-Anthocyanin ivikela amangqamuzana ngokubambezela ukuguga kwamangqamuzana futhi inciphisa ingozi yezifo zenhliziyo. Iqukethe ama-antioxidants anamandla anothe ngovithamini C no-vitamin E. Ngaphezu kwalokho, iqukethe i-fiber, eyenza kube lula ukumuncwa kwezakhi.
strawberry
Igcwele ama-antioxidants ahlanganisa amavithamini C no-E, i-ellagic acid, i-carotenoid ehlukahlukene kanye ne-anthocyanin. Kuhleliwe strawberry ukusetshenziswa kwehlisa amazinga e-cholesterol. Qinisekisa ukuthi udla ama-strawberries e-organic. Ngoba ezingezona ezemvelo zilahlekelwa izakhiwo nezinzuzo zazo ngenxa yokuthi zifuthwa ngezibulala-zinambuzane.
I-apula ne-Grapefruit
Lezi zithelo ziyi-fiber encibilikayo eyehlisa i-cholesterol. pectin iqukethe into. Le nto ibambezela ukuqhubeka kwe-atherosclerosis nokuvinjelwa kwemikhumbi. Ama-apula angumthombo we-quercetin, equkethe amaminerali e-potassium ne-magnesium, agcina umfutho wegazi uphansi. Ngokocwaningo lwaseFrance, ukudla ama-apula amabili ngosuku kusiza ukuvimbela isifo sokuqina kwemithambo yegazi.
Ubhatata
Ubhatata, oqukethe i-fiber, i-potassium, i-beta carotene, i-folate novithamini C, unomfutho wegazi kanye nezakhiwo zokwehlisa i-cholesterol.
Itiye elihlaza
Ukuphuza inkomishi yetiye eliluhlaza ngosuku kunikeza isivikelo se-antioxidant. Ama-flavonoids, ama-polyphenols etiyeni eliluhlaza ama-antioxidants anamandla. Itiye elihlaza livimbela amahlule egazi ukuthi akheke futhi liqukethe ama-procyanidin adingekayo ukuze kugcinwe inhliziyo iphilile ngokusebenzisa imithambo yegazi.
amafutha omnqumo
Ucwaningo lukhombisa ukuthi akuwona wonke amafutha alungele impilo. Amafutha omnqumo, okungenye yamafutha e-monounsaturated, asohlwini lwamafutha amahle. Amanye amafutha e-monounsaturated ahlanganisa ukwatapheya kanye nebhotela lamantongomane.
Ucwaningo luye lwabonisa ukuthi amafutha e-monounsaturated mancane amathuba okuba oxidize izinhlayiya ze-cholesterol ye-LDL. Lokhu kubalulekile ngoba i-cholesterol ene-oxidized inganamathela ezindongeni zemithambo futhi yakhe ama-plaque. Ukusebenzisa amafutha omnqumo acindezelwe abandayo kunciphisa ingozi yezifo zenhliziyo cishe ngesigamu.
Uhlobo lwenhlanzi
I-Omega 6 ne-omega 3 womabili ama-fatty acids; owokuqala unemiphumela yokuvuvukala, kanti owokugcina ulwa nokuvuvukala. I-Omega 6 fatty acids itholakala emithonjeni yezitshalo njengobhontshisi wesoya namafutha ommbila.
Izinhlanzi ezinamafutha njenge-salmon, i-herring, ne-tuna impilo yenhliziyo nemithambo yegazi Ziyimithombo emihle yama-omega 3 fatty acids anenzuzo.
Kunconywa ukuthi udle enye yalezi zinhlanzi okungenani kanye noma kabili ngesonto. I-Salmon etshalwe endaweni yayo yemvelo iwumthombo ocebile kakhulu wamafutha e-omega 3 futhi inciphisa ingozi yamahlule egazi emithanjeni, ngaleyo ndlela ivimbele i-oxidation ye-cholesterol. I-salmon efuywayo ayinconywa ngoba igcwele ubuthi futhi iqukethe i-omega 3 encane.
Spinach
Spinach Imifino egcwele uvithamini C kanye novithamini A. Womabili la mavithamini asiza ekuvimbeleni i-cholesterol ukuthi ifakwe i-oxidized futhi ivimbele i-plaque ukuthi inganamatheli emithanjeni.
Ishadi
ocebile ku-vitamin E ishadiIcebile kuma-antioxidants avimbela ukwakheka kwama-radicals mahhala. I-vitamin E eningi inciphisa ingozi yokuvaleka kwemithambo.
utamatisi
utamatisiIqukethe i-lycopene, i-carotenoid enciphisa ubungozi be-atheosclerosis. Njengoba ucebile kuma-antioxidants, utamatisi unciphisa ingozi ye-atherosclerosis ebangela i-LDL cholesterol.
ubhontshisi
Le midumba, ecebile nge-fiber encibilikayo, isiza ukuqeda i-cholesterol equkethe i-cholesterol emizimbeni yethu. Ngaphezu kwalokho izifo zenhliziyoKuyaziwa ukusiza ukuvimbela
Ushokoledi omnyama
Ushokoledi omnyamaIqukethe ama-flavonoid anempilo yenhliziyo. Lezi zinhlanganisela zisiza ukunciphisa ukuvuvukala kanye nobungozi besifo senhliziyo. Khetha lezo eziqukethe 70% cocoa futhi udle ngokulinganisela.
Imibhalo Okufanele Uyifunde
