15 Moyo-Healthy Superfoods

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15 Zvokudya Zvakachengetedza Zvirwere Zvomwoyo

Kutevera kudya kwakanaka inzira yakarongedzwa yekudzivirira chirwere chemwoyo uye ipapo inoratidzika kuva kukura kubvumirana pamusoro pekudya kwemoyo-utano hwakafanana. Mukuwedzera kune zvakakosha , zvimwe zvikafu zviri kuongororwa nekuda kwezvavanogona kuita nemwoyo. Kunyange zvazvo zvizhinji zvekutsvakurudza zviri mumatanho ekutanga, zvimwe zvezvokudya izvi zvinogona kuwedzera kuwedzerwa kwezvokudya pakuronga kwako nguva dzose. Heano ndiyo inotora zvishanu zvezvokudya izvi nedzimwe nzira dzinonaka dzekugadzirira!

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Oyster Mushroom Kuti Mwoyo Wakanaka Here?

Mhando yemafuta inowanikwa muzvokudya sebhokisi nemafuta uye uye yakaitwa nechiropa kana iwe ukadya kudya kwakanyanya, triglycerides inogona kududzira dambudziko kumweya wako wehupenyu kana yakawanda yakavaka muropa rako. Semuenzaniso, kukwidziridzwa kwepamusoro-soro kunokonzerwa nehuwandu hwehutano hwehutano hwehutano (chirwere chinowanikwa chechirwere chemwoyo ), kunyanya kuvakadzi.

Oyster mushroom, rudzi rwewaini inowanzoshandiswa mumutauro weChina mushonga , inogona kubatsira kuderedza triglyceride mazinga. Mukutanga kwekudzidza yakabudiswa muna 2003, somuenzaniso, kurapwa na oyster mushroom kwakabatsira kuderedza mhuka 'triglyceride levels. Zvakare, oyster mushroom akawanika kuderedza cholesterol uye kudzivirira kurwisa atherosclerosis . Nzira dzakanakisa dzokubika huster mushroom dzinosanganisira iyi recipe ye oyster mushroom rockefeller uye iyi yeganwa yemuchero ye oyster mushroom "scallops".

Izvozvi: Makomborero eOkuster Mushrooms

Kuramba uine hutano hwakanaka uye kutevera kudya kwezvirimwa zvakaderera mune shuga, zvakagadzirwa nemakrohydrates, nekudya zvakagadziriswa inzira mbiri dzekudzikisa hutatu hwetrglyceride. Kurambidza kunwa kwako doro, kudzivisa kusvuta, uye kushandisa nguva dzose kunogonawo kubatsira, uye kumwe kutsvakurudza kunoratidza kuti mishonga yemasikirwo yakafanana ne omega-3 fatty acids inogona kuchengeta triglycerides pakuongorora zvakare.

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Utori WeMishonga Yakakosha Here?

Chidimbu chinowanikwa mumamatata chinogona kubatsira kubvisa zvirwere zvevascular, maererano neongororo ye laboratori yakabudiswa muLe Molecular Nutrition & Food Research . Muzviongorudzo pamakonzo, masayendisiti akawana kuti chimwe chinhu chinonzi 9-oxo-octadecadienoic acid chinogona kurwisa dyslipidemia (inowanzojairika yeklesterol uye / kana mafuta muropa). Nokudzivisa dyslipidemia kuti irege kupinda mukati, vanyori vezvidzidzo vanocherechedza, zvinogona kuitika kudzivirira zvirwere zvevasculai zvakadai sa atherosclerosis (inozivikanwawo sekuoma kweyeriyo).

Zvidzidzo zvekare zvinoratidza kuti zvimwe zvinhu mumatato zvinogona kubatsira kudzivirira pakusana kweArosrosclerosis. Lycopene, somuenzaniso, inogona kuderedza kuvaka kwepakiti mumatricu. An antioxidant inowanikwa mumatermelon uye pink mapapiro, lycopene yakawanikwa muzvidzidzo zvepakutanga kurwisa kenza yeprotate uye inovandudza utano hwemapapu pamwe chete. Nzira inofadza yokuti tomato iri mune iyi Amai Utatu Mutsara weSaradi kubva kuna Jamie Oliver.

Kuti uwane rubatsiro rwekudzivisa hutachiona hweHatrosclerosis, zvakakosha kudzivisa kana kutarisira njodzi dzakadai sepamusoro cholesterol, kukonzerwa kweropa, kuwedzera muviri, kunwisa doro kushandiswa, uye kusvuta.

Zvine chokuita: Mishonga Yemasikirwo Yekurega Kusvuta

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Kucheka Cholesterol Nechena Mulberry

Kurinda cholesterol yako maitiro ndiyo nzira inokosha yekuchengetedza mishonga yako zvakajeka uye kugara usina chirwere chemoyo . Apo cholesterol yakawandisa inowedzera muropa rako, mapepa anogona kuumba paariri masvingo uye kuunza njodzi yekurwadziwa kwepfungwa uye kurohwa . Sezvo antioxidants inonzi inobatsira kukanganisa kuiswa kwemavara, vamwe vanhu vanoshandisa antioxidant-yakawanda mishonga yemasikirini yakafanana nemamera mutsvuku kuti vaderedze cholesterol yavo uye kuwedzera hupenyu hwehutano hwavo.

Kusvika ikozvino, zvishomanana zvidzidzo zvakatarisa kana meribhu machena inogona kubvisa cholesterol. Kunyange zvakadaro, kumwe kutsvaga kutsvakurudza (kusanganisira kuongorora-mhuka yakabudiswa muna 2011) kunoratidza kuti kushandiswa kwemamera mutsvuku kunogona kubatsira kuvandudza cholesterol uye kudzivisa atherosclerosis.

Kirasi yemishonga inogadzirisa antioxidant inowanikwa mumucherera machena, anthocyanins inowanikwa mune zvimwe zvinhu zvakadai seCranberry , elderberry , uye cherry cherry.

Edzai machena machena mumuchero wemichero kana chero mutsara unoda majiki (haufaniri kukanganisa nyeupe mulberries nemichero isina kuchena, yakachena yebharibheri nguva dzose).

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Chia Chiri Mbeu Yakakura Here?

Kunyangwe iwe wakatadza chiya yako Chia Pet makumi emakore yapfuura, pane zvingave zvichiri chikonzero chakanaka chekuchengeta mbeu dzechia. Yakakwirira mufiber, mbeu inodyiwa inoshandiswa sepfuma yakawanda yema alpha-linolenic acid (rudzi rwe omega-3 fatty acid inoratidzwa kurwisana nekuputika ). Zvimwe, kutsvakurudza kwokutanga kunoratidza kuti mbeu dzechia dzinogona kubatsira kuchengetedza cholesterol yako kutarisa uye kuderedza ngozi dzezvinhu zvehutano hwepfungwa.

Vakawanda vanotsigira vanoti kuwedzera mbeu dzechia kune kudya kwako kunogona kusimbisa hutano hwako nekuwedzera simba, kuwedzera mafungiro, kuronga shuga yeropa, nekuchengetedza bone utano. Zvisinei, pane uchapupu hushoma hwokutsigira chero humwe hwezvirevo zvehutano.

Kunyange zvazvo mbeu dzechia dzakawandawo dzichiendeswa semuviri wekurasikirwa kwekubatsira rubatsiro, uchapupu hwe chia's-weight-loss-promoting effect is weak. Zvechokwadi, kutsvakurudza kuripo kwazvino kunoratidza kuti chia inogona kunge isisina simba pamutumbi wemuviri zvachose.

Zvakafanana: Chii Chandinofanira Kuziva Pamusoro peChia?

Yummy nzira dzekuedza chia dzinosanganisira ichi chia yekudya pudding recipe uye ichi chia yakabikwa chicken nugget recipe.

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Fukisi yeCholesterol Yechepasi

Kudya fekisiki kunogona kubatsira kuderedza cholesterol yako, maererano nekuongorora kutsvakurudza. Zvichitsvaga zvidzidzo makumi maviri nemasere (pamwe chete nevanopfuura 1 500 vatori vechikamu), vatsvakurudzi vakawana kuti kushandiswa kwefodya kwakabatanidzwa nekuderera kukuru muoklesterol uye LDL cholesterol. HDL (iyo inonzi "yakanaka") yeklesterol yezinga, zvisinei, haina kuchinjwa zvikuru. Zvakare, firsese's cholesterol-kuderedza migumisiro yainyanya kuonekwa kune vakadzi (kunyanya vakadzi vepmenmenopausal) uye vanhu vane huwandu hwecholesterol.

Akapfuma mufiber uye ane hutano-omega-3 fatty acids ane hutano hwakanaka, ruzikisi rwakaratidzwa kubatsira vanhu vane chirwere cheshuga , menopausal zviratidzo , uye kuwedzera kweropa mukati mune zvidzidzo zvekare.

Zvine chokuita: 3 Utano Hwakawanda hweMapapiro

Edza kukuya flikisi (mune grinder grenta, somuenzaniso) usati wauwedzera kune zviyo, smoothies, uye zvimwe zvokudya.

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Oats Inogona Kubika Cholesterol

Chinhu chinowanikwa muhuti chinogona kubatsira kuchengetedza cholesterol yako mucheche, chidzidzo chinoratidza. Chidzidzo chacho chaisanganisira 367 vatori vechikamu vane cholesterol yakakwirira, avo vose vakadya mabhii maviri ezvokudya zvine gorosi fiber kana oat beta-glucan zuva rega rega kwevhiki ina. Kutarisa dhesi pamusoro pevanhu 345 vakapedza kudzidza, vatsvakurudzi vakafunga kuti LDL cholesterol yakanyanya kuderera kune avo vakagoverwa oat beta-glucan cereal.

Beta-glucan inowanikwawo mumishonga yakasiyana-siyana yemishonga, yakadai sa shiitake uye maitake. Test-tube tsvakurudzo inoratidza kuti beta-glucan inogona kukurudzira masimba ezvirwere zvezvirwere uye saka inorwisa kenza. Zvisinei, zvishomanana zvinozivikanwa nezvesimba re beta-glucan rekudzivirira kukanganisa kenza mumunhu.

Zvimwe zvinhu zvakasiyana-siyana zvepanyama (kusanganisira psyllium uye glucomannan) zvinogonawo kubatsira kuderedza cholesterol mazinga, maererano nekutsvakurudza kwekare.

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Carob yeCholesterol yeutano hwakanaka

Zvichida zvakanyanya kuzivikanwa seanotapira kana chokoti chinotsiva, carob inowanikwawo segadziriro yemhuka yepamusoro cholesterol (iyo inobatanidza nekuvandudzwa kwechirwere chemwoyo). Kana yakashandiswa kuderedza cholesterol, carob inowanzopiswa mumaspiromu (kazhinji sechinhu chinoshandiswa mumashonga emagetsi uye mamwe "zvokudya zvinoshanda").

Zvidzidzo zvishoma zvishoma (kusanganisira rondedzero ya2010 kubva kuPlant Foods for Human Nutrition ) inoratidza kuti kusanganisira carob pod fiber muzvokudya zvako kunogona kubatsira kuderedza LDL (inonzi "yakaipa" cholesterol) uye nhengo dzose dzehushutera. Zvisinei, kutsvakurudza kwakawanda kunofanirwa kuitiswa musati carob inogona kurudzirwa sechirapa yepamusoro cholesterol.

Dzimwe nzira dzinonaka dzekushandisa carob dzinosanganisira iyi carob chia pudding. Kuti uwedzere kudya kwako kwefibhi (iyo inonzi inokonzerwa necarob's cholesterol-kuderedza migumisiro), iva nechokwadi chekubatanidza zvakanyanya-fiber kudya seminda yakazara, nutsva, mbeu, michero, uye miriwo muzvokudya zvako zvezuva nezuva.

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Kurwisa Cholesterol nePomegranate

Mumakore achangobva kupfuura, pomegranate juice yakave yakagamuchirwa nekuda kwehutano hwaro hwehutano-hunobatsira. Zvisinei, kune humwe humwe uchapupu hwokuti peel yemiti yemamba yemapomegranate inogona kuwedzera utano hwemwoyo pamwe chete. Uine ma antioxidants uye anti-inflammatory compounds, pomegranate peel inogona kubatsira mwoyo wako muchikamu nekuchengeta cholesterol mukutarisa.

Zvimwe zvekutsvakurudza kwakapfuura pamusoro pepomegranate peel uye cholesterol rinosanganisira kushandiswa kwemhuka-yakabudiswa muEvidence-Based Complementary uye Alternative Medicine muna 2014. Kubatanidza boka rezvipfuwo rakaiswa pazvokudya zvine mafuta, chidzidzo chacho chakawana kuti mhuka dzakabatwa kudonha kukuru kwecholesterol mushure mekubatwa kwepomegranate peel extract.

Zvine chokuita: Utano Hwakawanda hwePomegranate Peel Extract

Edza kudya mbeu yemapomegranate senyoka kana kuisasa pa yogurt. Uyezve edza iyi mapegranate beet saladi recipe kana iyi sipinashi-pomegranate saladi recipe.

Mimwe michero yakasanganiswa iyo inogona kubatsira mukutengesa kwekulesterol inosanganisira makemikari anowanikwa kubva kuGoji berries, acai, black currant , uye chokeberry . Zvizhinji muzvikoroti uye mazambiringa, kirasi yemakemikari anonzi anthocyanins inogonawo kubatsira kuvandudza cholesterol yako.

_Kunobva:

_{Sadeghipour A, Eidi M, Ilchizadeh Kavgani A, Ghahramani R, Shahabzadeh S, Anissian A. Lipid Kupera Kwakaipisisa kwePunica granatum L. Peel muHigh High Lipid Zvokudya MaRats Rats. Evid Akatevedzerwa Kuzadzisa Alternat Med. 2014; 2014: 432650. doi: 10.1155 / 2014/432650. Epub 2014 Sep 10.}

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Cocoa For The Heart

Mune tsvakurudzo yapfuura, kubudiswa kwekocoa kwawanikwa kuwedzera kukudzivirira zvirwere zvepfungwa, chengetedza cholesterol, uye kuchinja mutachivi weropa kukuvadza kune vanhu vane chirwere cheshuga, nekuda kwehutanovhu. Tsvakurudzo dzinoverengeka dzinoratidza kuti kudya chokoleti kunogona kuderedza cholesterol, asi humwe tsvakurudzo inoda kusati yasvika.

Zvimwe: Zvipo zveCocoa

Kunyora kocoa yako kudya kunogonawo kukurudzira kukura kwemapiritoriya emishonga, mabhakitiriya anobatsira anowedzera kukurudzira muviri wako uye kukurudzira utano hwakanaka. Mune chidzidzo kubva kuAmerican Journal of Clinical Nutrition , vatsvakurudzi vakawana kuti mamwe antioxidants mukocoa anogona kuita se prebiotics (izvo zvisiri zvekudya zvinoshandiswa semhepo inogadzira mapurobioti uye kubatsira iyo inonzi "mabhakitiriya ane ushamwari" kuti abudirire).

Nokuda kwekudzidza, 22 nyaya dzakanaka dzakanwa kana antioxidant-pfuma kana antioxidant-mashoma kakao inwa zuva nezuva kwemavhiki mana. Zvidzidzo zvekudzidza zvakaratidza kuti kushandiswa kwezuva nezuva kwewaini-antioxidant-yakawanda zvakanyanya kuwedzera nhengo dzevatori vechiverengero cheprobiotic bacteria. Iko rinoshandiswa ne antioxidant-rima rakaonekwa zvakare kuderedza maitiro eC-reactive protein, chiratidzo chekuputika.

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Kucheka Cholesterol neKefir

Sezvakaita yogurt, kefir ishizha inowanzogadzirwa nemukaka wakaviriswa. Vafumi mumishonga inonzi probiotics , kefir inonzi inowedzera hutano kuburikidza nekuwedzera hutachiona, kukurudzira chirwere chekudya, nekudzivirira pane zvinetso zvehutano zvakasiyana. Somuenzaniso, vakawanda vanotsigira vanoti kefir inogona kuchengetedza utano hwemwoyo nekuchengetedza cholesterol yako.

Related: 4 Zvipo zveKefir

Kunyange zvazvo pane uchapupu hushoma hwokuti kefir inogona kuderedza cholesterol yako, kutsvaga tsvakurudzo kunoratidza kuti soy-mukaka-based kefir inogona kupa chimwe cholesterol-kurwa kurwa. Kana uri kutsvaga nzira yose-yepanyama yekuderedza cholesterol yako, edza kuisa green tea, kudya zviyero zvakawandisa zve soy, uye uchishandisa sinamoni kuti ufadze zvokudya zvako. Mukuwedzera, mamwe maongorori anoratidza kuti kudya mafuta, mafixseed, uye tei ye hibiscus nguva dzose zvinogona kudzivirira kukwirira kwecholesterol.

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Ko Acai Inogona Kubvisa Cholesterol Yako Here?

Kana zvasvika pakuchengeta cholesterol yako nekudzivirira chirwere chemoyo, kudya kunovaka muviri kunokosha. Ichokwadi, chidzidzo chinobva kuAmerican Journal of Clinical Nutrition chakawana kuti varume nevakadzi vari pakati nepakati vakadya zvokudya zvine utano hwemwoyo (kusanganisira michero nemiriwo, zviyo zvakakwana, mazai asina mafuta, hove dzine mafuta, uye kudya zvishoma kwehuga uye munyu) kwemwedzi inenge mitatu yakave nekuderera kukuru kwehushutoriol.

Kuti uwedzere rubatsiro mukuderedza cholesterol yako, urongwa hwemhuka hunonzi acai hunogona kubatsira. Kunyange zvazvo kuongororwa kweAicai kunokonzerwa nekugunun'una kweklesterolol kunokwana, zvimwe zvidzidzo zvekutanga zvinoratidza kuti berry antioxidant-yakawanda inogona kubatsira kuderedza maitiro ako eLDL cholesterol.

Kirasi yemishonga inogadzirisa antioxidant inowanika muAcai, anthocyanins inofungidzirwa kuderedza ropa uye kurwisa atherosclerosis pamwe nekuderedza cholesterol. Iwe unogonawo kutakura pane anthocyanins nekuzadzwa kwecheries cherry, macheri, blueberries, uye mazambiringa.

Heano yeropi yemakwenzi matatu eAai uye acai yakabikwa ndiro.

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Dyara Sterols for Healthy Heart

Zvakawanikwa nenzira yezvokudya zvakasiyana-siyana, simiti sterols imakemikari yakafanana mumasangano uye inoshandiswa necholesterol. Maererano nekutsvakurudza kwakapfuura, kudya zvokudya zvakasikwa mumiti sterols kunogona kuderedza kuderedza muviri wako weku cholesterol uye-nekudzoka-kuderedza dambudziko rehutano hwemwoyo (nhamba-chimwe chikonzero chekufa munyika).

Chidzidzo kubva kunyanzvi, Metabolism, uye Cardiovascular Diseases yakatsvaga 108 vanhu vane chirwere chemagetsi, avo vakadya chero muti-sterol-yakagadziridzwa yoghuti kunwa kana chirwa-sterol-isina yoghuti kunwa kaviri kwezuva kwemwedzi miviri. Nekuguma kwekudzidza, nhengo dzegorosi-sterol yakaratidza kuderera zvakanyanya kudarika mumutauro wose weCholesterol uye LDL ("bad") cholesterol (zvichienzaniswa nevatori vechikamu muboka rinodzora). Maererano nevanyori vekudzidza, izvi zvakawanikwa zvinoratidza kuti phytosterols inogona kubatsira kuderedza njodzi yechirwere chemwoyo pakati pevanhu vane chirwere chemagetsi.

Kuti uise sterol yemiti muzvokudya zvako, kusimbisa iwe kudya kwekudya seamamondi, marinari, mafuta yemafuta (kusanganisira maorivhi uye sameame mafuta), gorosi yegorosi, uye gorosi germ. Mukuwedzera, zvokudya zvakawanda zvakasimbiswa (zvakadai sejere rejere uye jinisi) zvinowedzera nemiti sterols.

Kunyange zvazvo zvokudya zvinowedzera zvirimwa zvine sterols zvinowanzotorwa semasikirwo ezvokwadi yepamusoro cholesterol, zvishomanana zvidzidzo zvakaedza kutsvaga kweku cholesterol yekutora sterols yemiti muwedzere fomu.

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Apples for Heart Attack Prevention?

Vanenge 735 000 veAmerica vane chirwere chemwoyo gore roga roga, maererano neCenters for Disease Control and Prevention. Chimwe chinonyanya kukosha chinokonzerwa nemwoyo chinonzi ischemia, chiitiko chinoratidzwa nekuvhara ropa rako remakironi uye kupera kweropa kunopinda mukati mako. Kunyange zvazvo nzira dzakasiyana-siyana dzehupenyu hune hutano (kusanganisira kutevera kudya kwakakwana, kudzidzira nguva dzose, kudzivisa kusvuta, nekugadzirisa kushungurudzika kwako ) zvakakosha pakukanda mapfumo pasi, pane humwe uchapupu hwokuti mishonga yemasikirwo yakadai seaplepectin inogona kubatsira mukurwisa ischemia pamwe chete .

A fiber inogadziriswa inowanika mumapulo, aple pectin yakaedzwa mune zvishoma zvidzidzo zvezesayenzi. Kunyange zvakadaro, kumwe kufanirwa kutsvakurudza (kusanganisira chidzidzo-chekudzidza-mhuka chakabudiswa muNutrition Research and Practice muna 2014) chinoratidza kuti aple pectin inogona kubatsira kurwisa ischemia. Mune miedzo pamakonzo, vanyori vekudzidza vakawana kuti aple pectin yakabatsira nhoo yemwoyo masero masero kubva mukukuvadzwa kwakabatana nekudzivirirwa kwemaseri.

Related: Zvipo zve Apple Pectin

Panewo humwe uchapupu hwokuti apple pectin inogona kuwedzera utano hwemwoyo uye rubatsiro mukudzivirira kwepfungwa yemwoyo nekuderedza cholesterol. Zvisinei, kumwe kutsvakurudza kunodiwa vasati vasvika pamaplein pectin kuti vadzivirirwe pamhando ipi neipi yenhamo yemwoyo.

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Ko Walnuts Angaita Kuti Moyo Wako Utano Huwedzere Here?

Vakapfuma mune antioxidants, anti-inflammatory compounds, minerals, uye mafuta anokosha anodiki akadai se linoleic acid uye linolenic acid (rudzi rwe omega-3 fatty acid), English velnuts vanowanzoitwa senzira dzekuvandudza utano hwemwoyo uye kurwisa mwoyo chirwere.

Parizvino kushayikwa kwezvidzidzo zvezvesayenzi kuongorora migumisiro yemarnuts pahutano hwemoyo. Zvisinei, mubhuku ra2011 rakabudiswa mu Journal of Medicinal Food , vatsvakurudzi vaiva vanhu 36 vakawedzera pamusoro pe 1.06 ounces emagetsi emadonuts kana vongereza veWrnuts kumabiko avo kwemazuva makumi matatu. Mhinduro yakaratidza kuti kushandiswa kweChirungu cheWalnuts kwakatungamirira kukuvandudza kwakakura muzviyero zvakasiyana zvehutano hwemwoyo (zvichienzaniswa nekushandiswa kwemagetsi matsvuku).

Kuti udzivirire mwoyo wako utano uye udzikise ngozi yako yehutano hwemwoyo, zvakakosha kuti uchengetedze cholesterol yako uye kuwedzerwa kweropa mukutarisa, kugadzirisa kushushikana kwako uye kuyerwa, kutevera kudya kwakanaka, uye kurovedza muviri nguva dzose.

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Cranberry Nemweya Wakanaka Here?

Kutsvakurudza kunoratidza kuti cranberries inogona kukurudzira moyo wehutano. Mukuedzwa-tube tube, masayendisiti akafananidza nehutachiona hwehutachiona hwejasberry jisi kune avo apuro, kakao, waini tsvuku, uye green tea. Zvavakawana zvinoratidzika kuti jirasi yekranberry ine mishonga inozivikanwa kudzivirira kusagadzikana kwemitsipa yeropa uye, zvakare, inodzivirira kupikisa kweropa.

Kuwedzera kutsvakurudza kunodiwa kuti uone kana cranberries inogona kukurudzira utano hwemwoyo muvanhu. Ongororo dzakapfuura dzakaratidza kuti berry antioxidant-yakawanda inogona kubatsira kudzivirira hutachiona hwehutachiona uye kuderedza njodzi yechirwere chirwere.

Zvimwe zvinhu zvakasiyana-siyana zvepanyama zvinonyatsozivikanwa kuti zvidzivirire utano hwemwoyo. Ikopa inogona kubatsira kuchengetedza cholesterol mukutarisa, somuenzaniso, apo vitamini D inogona kubatsira kudzivisa kuputika (chinhu chikuru chinokonzerwa nechirwere chomwoyo).

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Mazano

Kana uri kufunga nezvekuedza chero ipi zvayo yekurapa kwakasiyana, zvakakosha kuti utaure nechiremba wako usati waita chero shanduko kune regimen yako. Kuzvibata uye kudzivisa kuchengetedzwa kwechigarire kunogona kuva nemigumisiro yakakomba.

_Sources:

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_{Fitschen PJ, Rolfhus KR, Winfrey MR, Allen BK, Manzy M, Maher MA. Mwoyo yemigumisiro yekushandiswa kwemusiya neyeChirungu walnuts. J Med Zvokudya. 2011 Sep; 14 (9): 890-8. doi: 10.1089 / jmf.2010.0169. Epub 2011 Apr 13.}

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Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.