11 Zvokudya Zvakakosha Mwoyo Wako

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Red Apples

Kudya kudya kwakagadzikana uye nhamba yakanaka yekoriyori ndiyo imwe nzira yakanaka yekuchengetedza mwoyo wako. IAmerican Heart Association inoratidzira kudya kunowanikwa mune michero nemiriwo, zviyo zvakakwana, mazai emakisi akawandisa, huku, hove, uye nuts. Izvo zvakanaka mazano. Saka usati wanyora mutsara wako wekutsvaga, tarisa zvimwe zvezvatinoda moyo-utano hwakanaka.

Maapulo ane phytochemical inonzi quercetin iyo inoshanda senhengo inopesana nokuputira uye inogona kubatsira kudzivirira ropa mazamu zvakare. Maapulo ane vitamini uye fiber, inouya mumhando dzakasiyana-siyana dzinonaka uye inoshandiswa. Idya apuro ane zviduku zvearnuts kana maarmond semuviri wakagadzikana kana kuwedzera aple yakakanyiwa kumashizha ako.

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Zvinyorwa

Zvinyorwa zvinopfuma mu monounsaturated fatty acids , kufanana nemafuta emuorivhi, pamwe chete zvinotakurwa nemavitamini uye phytochemicals zvinoshanda semasikironi ekuchengetedza mwoyo wako (uye zvimwe zvikamu zvemuviri wako).

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Green Leafy Vegetables

Miti yemashizha emuGreen ane mavitamini, mineral uye fiber, pamwe chete ari pasi mukoriori. Kudya mimwe miriwo miriwo yakasvibirira zvakare yakabatanidzwa nekuchengetwa kwakanaka kwekuyeuka sezvaunenge uchikura. Shandisa matsva masipinashi segorosi kana kuti mushumire Swiss chard kana kuti kare sechidimbu. Munch pamutsva broccoli ine veggie dip panguva yekudya.

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Oats

Oats ane fiber inogadziriswa inonzi beta glucan iyo inobatsira kuderedza cholesterol yose uye LDL cholesterol. Soluble fiber inobatsirawo kuchengeta utano hwako huri hutano. Unakidzwe oatmeal nechinguva chiduku cheshuga tsvuku uye zvakawanda zvewaini uye warnnuts yekudya. Huru dzezviyo dzakagadzirwa nemashizha dzakakunakira iwe-ingova nechokwadi chekusarudza maronda asina shuga yakawedzerwa.

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Olive Oil

Mafuta omuorivhi anokuderedza ngozi yako yehutano hwemoyo kuburikidza nekuderedza yako LDL cholesterol mazinga , uye ndiyo inokosha yezvokudya zveMediterranean. Sarudza mafuta omuorivhi wekubika kana kuita chidimbu chinonaka chekudya zviyo zvakakwana nekudururira mafuta emuorivhi mundiro duku uye kuwedzera bhariamic vhiniga uye kusasa oregano.

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Wine Yvuku

Waini tsvuku ine polyphenols iyo inogona kunge yakanaka kune mwoyo wako. Asi iva nechokwadi kuti unakidzwa nayo muhuwandu. Zvidzidzo zvinoratidza kuti maawa mana kusvika masere ereji tsvuku pazuva ndeyezvose zvaunoda. Iwe unogona kudarika doro zvachose uye kunwa dealcoholized waini uye uchiri kuwana hutano hunobatsira.

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Sarimoni

Salmoni inopa hutano hwakakosha ye omega-3 fatty acids inochengetedza mwoyo wako nekuderedza zvose kugomera uye njodzi yeropa. Mafuta aya anoshandawo kuchengetedza hupenyu hwako hwekutsvaira. Idya salmon kana imwe hove yegungwa yakaoma seye tuna, sardines, kana kuchera kane kamwe chete kwevhiki. Kuti uwane kudya kwemwoyo, edza salmon steaks nemiriwo miriwo uye saridhi yechipfuva nekusaswa kwemuori wemuori panzvimbo yepamusoro-calori yakagadzika kupfeka.

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Soy uye Soy Foods

Soy protein inogona kudzivirira mwoyo yekurwisa, kunyanya kana inoshandiswa sechinotsiva nyama tsvuku. Kushandisa soy pane nyama kunoderedzawo mafuta ako akazara uye kudya omega-3 mafuta acids. Wedzera tofu kune yako yaunofarira fry kana kudira mukaka weyyy on your morning cereal.

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Tomato uye Tomato Products

Tomate izere nemavitamini, uye zvakanyanya kuiswa mumagumisiro e tomato zvakakwirira muLycopene. Kuwedzera lycopene kune kudya kwako kunogona kubatsira kuchengetedza mwoyo wako, kunyanya kana kudya kwako kwemazuva ano kuchikupa iwe zvose zvinorwisa antioxidants iwe unoda. Saka wedzera michina yakawanda yematato kuma sandwiches uye salads kana kuti unakidzwe nemuchero we-tomato pamusana wegorosi pasta.

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Walnuts

Nyama dzakawanda dzinokwana mafuta, vitamin E, nezvimwe zvinhu zvakasikwa zvinobatsira kuchengeta cholesterol maitiro. Walnuts ndeyekuda nokuti ivowo vanobva kune imwe nzvimbo yemuori-omega-3 fatty acids. Walnuts vanoita chikafu chikuru nechidimbu chezvibereko. Kwekudya chamangwanani, shandisa mahwende akachekwa kumusoro kwebhodhoro reoatmeal inopisa pamwe nehuchi duku kana blubheberries.

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Whole Grains

Zvose zvinopa mavitamini, zvicherwa, uye fiber zvinobatsira kuchengetedza mwoyo wako utano uye wakaderera LDL-cholesterol uye triglycerides . Itai sandwich nematanda maviri e 100-muzana-zviyo zvingwa, zviyero zvitatu zvehutete turkey, mazamu akawanda anonamatira tomato uye avocado, pamwe neretuki uye zvishoma yemasitadhi. Iwe unogonawo kuchinja kubva kumuchena wepasta kuti uwane zviyo zvepasta.

_Sources:

_{Biorklund M, van Rees A, Mensink RP, Onning G. "Kuchinja mu serum lipids uye postpandial glucose uye insulin zvakanyanya mushure mekudhakwa kwezvinwiwa ne beta-glucans kubva kune oats kana bhari: chirongwa chinotungamirirwa nemaitiro." Eur J Clin Nutriti. Nov; (11): 1272-81.}

_{Hollænder PL, Ross AB, Kristensen M. "Zviyo zvose zvehutano neropa zvinoshanduka kune vanhu vakuru vane utano hwakanaka: kurongeka kwakarongeka uye kuongorora mhando dzezvidzidzo zvisingarongedzwi." Am J Clin Nutriti. 2015 Nhasi; 102 (3): 556-72.}

> Hubbard GP, Wolffram S, Lovegrove JA, Gibbins JM. "Kuwedzerwa kwe quercetin kunodzivirira platelet aggregation uye zvinokosha zvikamu zvegorogen-collaborative platelet activation path in vanhu." J Thromb Haemost. Dec; 2 (12): 2138-45.

_{Joshipura KJ, Hu FB, Manson JE, Stampfer MJ, Rimm EB, Speizer FE, Colditz G, Ascherio A, Rosner B, Spiegelman D, Willett WC. "Chibereko chezvibereko nemiriwo zvinowedzera pangozi yekodonary heart disease." Ann Intern Med. Jun 19; 134 (12): 1106-14.}

> Ros, E. "Nutswa neCVD." Br J Nutriti. 2015 Apr; 113 Suppl 2: S111-20.