Vimbela Izifo Zenhliziyo Ngokudla Ukudla Okunenhliziyo Enhle

Inhliziyo isebenza ngaphandle kokungabaza kukho konke ukuphila kwethu. Lesi sitho sethu esisebenza kanzima simpompa igazi kuwo wonke amalungu omzimba. Kudingeka simsize nangalokho. Ngoba iyisitho esimnene; Imikhuba yethu emibi, kuhlanganise nokudla, kuyithinta kabi. Lokhu singakuthola ngokuthi izifo ezivame kakhulu emhlabeni yizifo zenhliziyo. Ngeshwa, izifo zenhliziyo ziyimbangela yokufa ehamba phambili emhlabeni. Ake sibheke kahle izinhliziyo zethu. Sizobukeka kanjani kahle? Ngiyazi ukuthi into yokuqala efika emqondweni wakho wukunaka ukudla okunomsoco. Ushaye khona. Ukuze inhliziyo yethu isebenze kahle, kumelwe siyinikeze ukudla okunempilo ekukufisayo. Ingabe kukhona ukudla okulungele inhliziyo? Ngiyakuzwa ubuza.

Yebo, kukhona ukudla okusiza inhliziyo. Lokhu kudla kunemiphumela ebalulekile njengokwehlisa i-cholesterol embi edala isifo senhliziyo nokwehlisa umfutho wegazi. Okokuqala, ake sikhulume ngezifo zenhliziyo, okuyizinkinga zempilo ezivamile emhlabeni wonke. Manje-ke ake sibale ukudla okulungele inhliziyo ukuvikela lezi zifo.

Ziyini Izifo Zenhliziyo?

Izifo zenhliziyo yizifo ezithinta kabi ukusebenza kwenhliziyo. Ziningi izimo ezidala lokhu. Izimo eziwela ngaphansi kwesigaba sezifo zenhliziyo zifaka:

• Izifo ze-coronary kanye ne-vascular: Kwenzeka ngenxa yokuvaleka kwemithambo yegazi enhliziyweni ngenxa yokwakheka kwama-plaque.
• I-Arrhythmia: i-arrhythmiaiUkungahambi kahle okungavamile kokushaya kwenhliziyo ngenxa yoshintsho emiphumeleni kagesi. 
• Isifo senhliziyo: Izifo ze-valve yenhliziyo zenzeka uma kukhona ushintsho ekusebenzeni kwama-valve.

• Ukuhluleka kwenhliziyo: Kuyisimo esibucayi esivela ngenxa yobuthakathaka bemisipha yenhliziyo, engaphazamisa ukusebenza kwayo esikhathini eside futhi kulimaze isitho. Ukwehluleka kuvame ukuvela ngenxa yomfutho wegazi ophakeme kanye nesifo senhliziyo.

Yini Ebangela Izifo Zenhliziyo?

Izici ezinomthelela ekwakhiweni kwezifo ezahlukahlukene zenhliziyo zimi kanje:

• Ubudala - Abesilisa abangaphezu kweminyaka engama-45 nabesifazane abangaphezu kweminyaka engama-55
• Ukubhema
• umlando wezokwelapha
• Ukukhuluphala ngokweqile
• Umfutho wegazi ophezulu
• amazinga aphezulu e-cholesterol
• Isifo sikashukela
• Ukungasebenzi
• Umlando womndeni wesifo senhliziyo
• Ukungcola kanye nokuchayeka entuthuni engenzi lutho
• Ukucindezeleka
• Ukuba ngowobuzwe baseNingizimu Asia nase-Afrika

Izimpawu Zesifo Senhliziyo

Izifo zenhliziyo zisenza sibe nomuzwa wokuthi ziza kithi isinyathelo ngesinyathelo. Kulokhu, kusixwayisa ngezimpawu ezingaba mnene noma zibe nzima. Izimpawu zezifo zenhliziyo zimi kanje; 

• Ubuhlungu besifuba - angina pectoris
• Ukukhathala okukhulu noma isiyezi ngesikhathi sokuzikhandla ngokomzimba, ngisho nokuhamba
• Ukuphelelwa umoya
• Ukushaya kwenhliziyo okungajwayelekile - Kuyashesha kakhulu noma kuhamba kancane
• Ubuthakathaka
• Isicanucanu
• ukuqunjelwa
• Ukuquleka
• Ukungakhululeki engalweni nasemihlathini

Zelashwa Kanjani Izifo Zenhliziyo?

Ukwelashwa kuzoncika kakhulu kumbangela yesimo senhliziyo. Ngokucabangela izimpawu zakho, izici eziyingozi, nomlando wezokwelapha, udokotela uzokwakha uhlelo olufanele lokwelapha.

Yini Okufanele Siyenze Ukuze Sivikele Impilo Yenhliziyo?

Kusezandleni zethu ukuvikela impilo yethu yenhliziyo nokuvikela izifo zenhliziyo. Kukhona indawo yokuthi singafihla lesi sitho embizeni yengilazi. Kubaluleke kanjalo-ke ezimpilweni zethu. Kodwa izinguquko ezimbalwa endleleni yethu yokuphila zanele ukuyivikela. Manje ake sisho ukuthi yini okufanele siyenze ukuze sivikele impilo yenhliziyo futhi sibhale izinto okudingeka sizinake.

Zivocavoce njalo (ngisho noma ungakwazi, hlala usebenza)

ukuvivinya umzimba njaloUkwenza kanjalo kuvimbela isifo senhliziyo. Ungakwazi ukuhamba, ukugijima, ukugxuma intambo. Uma unaka, akuzona izinto ezinzima kakhulu lezi. Izinto ongazifaka kalula ekuphithizeleni kwakho kwansuku zonke.

Ngakho-ke ukuzivocavoca kuzokwenzelani mayelana nempilo yenhliziyo?

• Kuzoqinisa inhliziyo yakho.
• Kuzokwenza ngcono ukujikeleza kwegazi.
• Kuzokwehlisa umfutho wegazi.
• Kuzokusiza ukuthi uqhelelane nengcindezi.

Kunezinzuzo eziningi ezengeziwe zokujima, kodwa sithathe kuphela izinzuzo zenhliziyo lapha. Ngakho-ke uzojima isikhathi esingakanani ngosuku? I-American Heart Association incoma ukuzivocavoca imizuzu engu-5 ngosuku, izinsuku ezingu-30 ngesonto, ukuthuthukisa impilo yenhliziyo nokunciphisa ingozi yesifo senhliziyo. 

Yidla unempilo (Azikho ezinye izindlela ezihlukile ngokuphelele)

Ukudla okunempilo kubaluleke kakhulu hhayi kuphela enhliziyweni yethu, kodwa futhi nempilo yethu jikelele. Akukho ukuvumelana kulokhu. Uma udla okunempilo;

• Ukuvuvukala emzimbeni kuyaqedwa.
• Ulahlekelwa isisindo.
• Umfutho wegazi lakho uyehla.
• Izinga lakho le-cholesterol libuyela emikhawulweni evamile. 

Lezi zici zidala izifo zenhliziyo. Cabanga nje, uma udla okungenampilo, kuyokwenzeka okuphambene nalokhu engikubalile; Lezi zici engizibalule ngenhla azilungiseleli nje kuphela inhlabathi yezifo zenhliziyo, kodwa nezifo ezinjengomdlavuza nesifo sikashukela. Ukudla okunempilo kodwa kanjani? Nawa amathiphu ambalwa:

• Yidla zonke izinhlobo zokudla okunempilo njengezithelo, imifino, amantongomane aqukethe i-omega 3, izinhlanzi ezinamafutha kanye nezinhlamvu.
• Gwema utshwala.
• Nciphisa ama-carbohydrate acwengiwe kanye nokusetshenziswa kwenyama ebomvu negayiwe.
• Nakuba singenakuwuqeda ushukela nosawoti ezimpilweni zethu, kufanele siwunciphise kakhulu ngendlela esingakwazi ngayo.
• Kugweme ngempela ukudla okunamafutha e-trans.

Lawula ingcindezi (Kulula ukukusho kodwa kunzima ukukusebenzisa)

Akukho ukubalekela i-stress, asikwazi lokhu kuqala. Imizimba yethu kakade isiklanyelwe ukukhiqiza ukucindezeleka; ukuze sikwazi ukubhekana nezimo ezinzima. Kodwa uma izinto ziphuma esandleni futhi ingcindezi ingalawuleki, ungaqala ukuthi 'wow'. Izifo eziningi ziyavela, kusukela empilweni yenhliziyo kuye empilweni yengqondo nengokwengqondo.

Ziningi izindlela ezifakazelwe zokubhekana nokucindezeleka. Asingakhulumi ngakho kabanzi lapha, kodwa kulabo abafuna ukwazi, ngishiya isihloko lapha lapho bengafunda khona lezi zindlela. Izindlela Zokubhekana Nokucindezeleka  

Yeka Ukubhema (Ungasho ukuthi ungalokothi)

Ukulimala kokubhema kuyiqiniso elaziwa yiwo wonke umuntu. Uma uphuza, uzibeka engcupheni yezifo zenhliziyo ezifana ne-atherosclerosis nesifo senhliziyo. Intuthu kagwayi inamakhemikhali anemiphumela elimazayo enhliziyweni nasemithanjeni yegazi. Futhi iqukethe i-carbon monoxide, eqhudelana nomoya-mpilo wokuthutha ngemva kokungena egazini. Le gesi inyusa umfutho wegazi nokushaya kwenhliziyo futhi iphoqa inhliziyo ukuthi inikeze umoya-mpilo owanele emzimbeni.

Yehlisa isisindo (kodwa ube nempilo)

Ukukhuluphala ngokweqile kuyingozi yesifo senhliziyo. Yingakho kudingekile ukunciphisa umzimba, kodwa ungaphendukeli ekudleni okuthuthumela okungenampilo ukuze ulahlekelwe isisindo ngokushesha. Nikeza kancane kodwa unikeze ngokuhlanzekile. Inani elinempilo lokulahlekelwa isisindo akufanele lilahlekelwe ngaphezu kwe-1 kg ngesonto. 

Lala ngokwanele (akukho ngaphezulu noma ngaphansi)

Ukulala ngokwanele kuvimbela ukucindezeleka. Njengoba sazi, ukucindezeleka kubangela izifo zenhliziyo. Akufanele ulale kancane kakhulu noma kakhulu. Zombili ziyingozi empilweni. Amahora angu-7-8 okulala anele kubantu abadala ebusuku. Izingane zidinga okwengeziwe.

Gada umfutho wegazi lakho (Ungakhohlwa)

Linganisa umfutho wegazi lakho okungenani kanye ngonyaka. Labo abanezinkinga zomfutho wegazi noma labo abanomlando womndeni wezifo zenhliziyo nemithambo yegazi kufanele bahlolwe kaningi.

Ungadla Kanjani Ngempilo Yenhliziyo?

Ngifuna ukunikeza amathiphu ambalwa okunomsoco kulabo abakhathalela impilo yenhliziyo. Zenze umkhuba.

• Yidla ushokoledi omnyama esikhundleni sikashokoledi wobisi.
• Hlafuna i-clove yegalikhi nsuku zonke.
• Okwetiye eliluhlaza.
• Ngobisi lwe-turmeric.
• Phuza ijusi leqabunga le-clover.
• Yidla i-fenugreek.

Ukudla Okulungele Inhliziyo

Konke ukudla esingakufaka esigabeni sokudla okunempilo kuyilungele inhliziyo. Kodwa ikakhulukazi okunye ukudla kuyisinyathelo esisodwa ngaphambi kokunye ngezinzuzo zakho zenhliziyo. Ngakho-ke, kuyasiza ukusho ukudla okulungele inhliziyo.

• Pisces

PiscesIcebile ngamaprotheni angenalutho kanye ne-omega 3 fatty acids. I-Omega 3 fatty acids inciphisa ukuvuvukala futhi ivimbele isifo senhliziyo. Uhlobo lwenhlanziIzinhlanzi ezinamafutha njenge-mackerel, i-sardine ne-tuna. Ziyizinhlanzi ezigqamayo mayelana nezinzuzo zenhliziyo.

• amafutha omnqumo

amafutha omnqumo Inothile ngama-antioxidants namafutha anempilo. Kuye kwatholakala ukunciphisa ingozi ye-myocardial infarction, unhlangothi, nesifo senhliziyo. Yehlisa nomfutho wegazi. Ungadla ngokuphepha izipuni ezingu-7-8 zamafutha omnqumo ngosuku.

• orange

orangeIcebile ku-vitamin C, amaminerali, ama-flavonoids. Ukuphuza ijusi lewolintshi, okuvimbela ukuvuvukala, kuvimbela i-atherosclerosis. Ukuze uthole impilo yenhliziyo, yidla iwolintshi ngosuku noma uphuze ingilazi yejusi yewolintshi esanda kukhanywa.

• broccoli

broccoliImifino ye-cruciferous equkethe amavithamini A, C, K kanye ne-folate, i-fiber, i-calcium, i-magnesium, i-potassium, i-phosphorus, i-omega 3 ne-omega 6 fatty acids, i-selenium ne-glucosinolates. Ithuthukisa ukusebenza kwenhliziyo, inciphisa infarction ye-myocardial futhi isiza ukuvikela inhliziyo.

• izaqathe

izaqathe Iwumthombo omuhle wama-antioxidants avimbela ukulimala kwe-DNA, ukunciphisa ukuvuvukala, kanye namazinga e-cholesterol ephansi kanye ne-triglyceride.

• Itiye elihlaza

Itiye elihlazaiqukethe ama-polyphenolic compounds asebenzayo abizwa ngokuthi ama-catechins. Amakhathekhini asiza ukuqeda ama-radicals omoya-mpilo ayingozi. Yehlisa futhi i-cholesterol, okuyisici esiyingozi senhliziyo.

• Isifuba senkukhu

Isifuba senkukhu esingenasikhumba siwumthombo omkhulu wamaprotheni angenalutho. Amaprotheni ayizingqimba zokwakha imisipha. Njengoba inhliziyo isebenza njalo, ukuguga kwemisipha kungokwemvelo. Ukudla isifuba senkukhu kunikeza umzimba amaprotheni angasetshenziswa ukulungisa imisipha yenhliziyo.

• ubhontshisi

Ubhontshisi uqukethe isitashi esingazweli. Isitashi esingazweli sithuthukisa impilo yenhliziyo ngokwehlisa amazinga egazi we-triglycerides ne-cholesterol.

• Amantongomane

Ukudla amantongomane kunciphisa ingozi yezifo zenhliziyo ngo-40-50%. Phakathi kwalokhu kudla okunempilo, ama-alimondi angenye yezinto ezizuzisa kakhulu impilo yenhliziyo. Ngoba yehlisa i-cholesterol. Ama-Walnuts angenye yamantongomane abalulekile empilweni yenhliziyo. Isiza impilo yenhliziyo ngokwehlisa i-cholesterol kuma-walnuts.

• Elma

Elma Ukudla kuvikela inhliziyo. Ngoba kunciphisa ukuvuvukala, kusiza ukunciphisa umzimba futhi kulawula umfutho wegazi.

• Imbewu

imbewu ye-chia, imbewu yefilakisi futhi imbewu ye-hemp iyimithombo yemisoco enempilo yenhliziyo njengefayibha kanye ne-omega 3 fatty acids. Isibonelo, imbewu ye-hemp iqukethe i-amino acid arginine, enciphisa ukuvuvukala. Futhi, i-flaxseed isiza ukugcina umfutho wegazi kanye namazinga e-cholesterol.

• I-asparagus

I-asparagusIqukethe i-steroidal saponin, eyehlisa i-cholesterol. Ibuye ibe nezakhiwo ze-antioxidant ezisebenza ngempumelelo ngokumelene ne-atherosclerosis nezinye izifo zenhliziyo.

• garlic

garliciqukethe i-allicin, esiza ukwehlisa i-cholesterol nomfutho wegazi ophakeme. Ungakwazi ukuhlafuna i-clove yegalikhi njalo ekuseni ngaphambi kokudla kwasekuseni.

• Spinach

SpinachYehlisa umfutho wegazi, ithuthukise ukusebenza kokuzivocavoca kubantu abanesifo se-peripheral arterial, ivimbela ukuhlangana kwe-platelet, inciphisa ukuvuvukala nokuqina kwe-arterial.

• ukwatapheya

ukwatapheya Icebile ngamafutha anempilo, amavithamini A, E, K, C, B6, folate, pantothenic acid, niacin, potassium, magnesium, sodium, phytosterols, riboflavin namanye ama-phytonutrients. Yehlisa i-cholesterol embi, yehlisa amazinga e-lipid egazini, ithuthukise imisebenzi ye-antioxidant, icindezele ukuvuvukala futhi ijwayele amazinga kashukela egazini. Ngakho, kunciphisa ingozi yezifo zenhliziyo.

• utamatisi

utamatisiIqukethe ama-antioxidants asiza ukuvikela ekuguqulweni kwe-DNA, ukwanda kwamaseli okungenamkhawulo, nesifo senhliziyo.

• ikhabe

I-CitrullineIkhabe ingenye yezinhlanganisela ezitholakala ikhabe esiza ekwehliseni ukuvuvukala nokuqina kwemithambo, yehlise i-cholesterol ye-LDL nomfutho wegazi ophakeme, futhi ehlise isisindo somzimba.

• Iklabishi

Inothile ngo-A, C, K, folate, calcium, magnesium, phosphorus, omega 3 fats, fibre kanye nama-antioxidants iklabishikunciphisa ingozi ye-coronary artery disease.

• beetroot

beetrootIwumthombo omkhulu we-nitrate esiza ukunciphisa ukuvuvukala. Iphinde ibe nezakhiwo ze-antioxidant. Kuyasiza ukwehlisa i-cholesterol nomfutho wegazi ophakeme futhi kuthuthukise amaphrofayili e-lipid.

• Umabhebhana

I-Watercress igcwele ama-phytonutrients, amavithamini, amaminerali, kanye ne-fiber esiza ukuthuthukisa impilo yenhliziyo nokujikeleza kwegazi.

• izithelo zeberry

Ijikijolo, amajikijoloAmajikijolo nama-raspberries agcwele izakhi ezibalulekile ezidlala indima ebalulekile empilweni yenhliziyo. 

• ukholifulawa

ukholifulawaIcebile ku-sulforaphane, i-isothiocyanate edala ama-enzyme amaningi e-antioxidant. Lawa ma-enzyme asiza ukuvimbela i-oxidation ye-LDL cholesterol, okubuye kuvimbele ukuvuvukala kwemithambo, okuvimbela i-atherosclerosis.

• emhlophe

emhlopheIgcwele ama-anthocyanins nama-tannins, anezakhiwo zokulwa ne-antioxidant. Lokhu kwenza isithelo esinamandla esivikela isifo senhliziyo. Kuyasiza ukwehlisa i-cholesterol ye-LDL nomfutho wegazi futhi kunciphise ukuvuvukala.

• Ushokoledi omnyama

Ushokoledi omnyama, Iwumthombo ocebile wamacatechin, i-theobromine kanye ne-procyanidin, evimbela ukuhlangana kweplatelet, ukwehlisa umfutho wegazi futhi ithuthukise ukusebenza kwe-endothelial. Ngakho-ke, ukudla ucezu lukashokoledi omnyama kuvikela inhliziyo ezifweni. Yidla ushokoledi omnyama nge-cocoa engu-80% noma ngaphezulu. 

Ukudla Okulimaza Inhliziyo

Kudingeka sikuqaphele ukudla okulungele inhliziyo kanye nokudla okulimaza inhliziyo. Ngoba sizohlala kude nabo ngenxa yempilo yethu yenhliziyo. Ake sibale ukudla okuyingozi enhliziyweni kanje;

• amafutha e-trans
• I-salami, isoseji, njll. ukudla okugayiwe njenge
• Ufulawa nesinkwa esimhlophe
• GMO okusanhlamvu okuphelele nofulawa
• Ushukela ocolisisiwe, umoba, nesiraphu yommbila ephezulu ye-fructose
• Ama-snacks afana nama-chips amazambane, ukudla okuthosiwe kakhulu, ama-hamburgers.
• Iziphuzo ezine-carbonated nezinoshukela

Ukufingqa;

Kusezandleni zethu ukuvikela isifo senhliziyo. Lokhu singakufeza ngokushintsha indlela yokuphila njengokudla ukudla okunempilo, ukuzivocavoca njalo, nokulawula ingcindezi. Singakhohlwa ukudla okusiza inhliziyo. Singabala ukudla okubalulwe ngenhla okufana nenhlanzi, amafutha omnqumo, namantongomane esigabeni sokudla okulungele inhliziyo.

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