Quell Inflammation uye Deredza Zvokudya Zvako Nezvokudya Izvi
Kana mwoyo wako uchikuvadzwa - kuburikidza nekuputa, chirwere chemwoyo, kuwedzerwa kweropa - muviri wako unogona kutora kupesana kwekupindura. Izvo zvinogona kutungamirira kumapakiti akavakwa mumishonga yako, zvichiita kuti uwedzere chirwere chemoyo. Nenzira yakanaka, unogona kurwisa kuvhiringidza nehutano hwakanaka, uye kubatsira kuderedza cholesterol yako, nekuchengetedza pazvokudya zviri pasi apa.
Nyemba
Nhairi dzinogona kunge dzichirwisa-kupisa, asiwo dzakanaka chaizvo zvepuroteni, fiber, uye mavitamini B. Mbeu inobatsira panzvimbo ye nyama mu tacos, chili, soups uye chikafu chekudya cheItaly.
"Ndinokurudzira vatengi kuti vaise mahairi uye peas muzvokudya zvavo, kunyanya bhinzi dema, izvo zvine mararamiro mazhinji ezvehutano," anodaro Malinda D. Cecil, MS, RD, Instructor uye Dietetic Programs Director paYunivhesiti yeMaddle East Shore. "Mahesheni anowedzera mune zvigadziriswa fiber uye phytonutrients-zvinokuzadza iwe, zvinowanzoita mapuroteni asina simba uye zvinokonzerwa neholesterol - nyemba ndeyechokwadi zvokudya zvekudya," anowedzera Cecil.
Whole Grains
Zvose zviyo , zvakadai sebhari, bulgur, oats, quinoa uye rye, zvine zvikamu zvose uye zvibereko zvembeu yavo yepakutanga (kusiyana nemafuta akacheneswa, ayo ane branh uye girasi yakabviswa).
"Mbeu dzose dzichakubatsira muviri wako nesimba rakasimba kudzivirira kusakonzera kupisa-kuderedza rusununguko rusina rusununguko," maererano naJessica Butcher, RD, mumwe wezvokudya muGreat Haven, Michigan.
"Sezvo 2015 Dietary Guidelines yeAmerica inokurudzira, iwe unogona kuwana idzi simba rekudya nekuzadza hafu yeplate yako nemichero, chetatu neyese yezviyo, uye chikamu chekupedzisira nemaproteni akaonda."
Fatty Fish
Varwere vazhinji vane cholesterol yakakwirira vanoziva kuti hove "yakanaka kwauri," asi fungai kuti sei.
Omega-3 zvinodikanwa eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) ndeyekuonga nekuda kwezhinji rwehove yemwoyo inobatsira. Aya mafuta acids anoderedza kupisa.
"Ini ndinorayira kuti EPA neDHA vatsigire kubva kuOmega-3 mafuta akadai semvura inotonhorera inotonhora, salmon, mackerel kana sardines," anodaro Beth Ellen DiLuglio, MS, RD, mudzidzisi wezvokudya muFlorida.
Mazai
Mazai angasave ezvokudya zvaunofunga nezvehutano hwemwoyo, asi chaizvoizvo pane chikonzero chekudya, kunyanya avo vanozvirumbidza mafuta-omega-3. Maererano naDiLuglio, mazai akazara kubva kune huku akadyisa omega-3-inowedzera kudya ichapa omega-3s mu yolk. "Iyo yegunikiti inokupawo vitamini D, E, uye B12." Kunyange zvakadaro, zvakanakisisa kupedza mazai kune rimwe zuva, sezvo vachipawo mafuta akazara, muviri unogona kukonzera njodzi yehutano hwemoyo.
Zvinonhuwira
Zvinonhuwira zvinowanzoregwa kubva kune zvinorwisa zvinopisa zvinokonzera. Kuwedzera zvinonhuwira inzira inokurumidza, isina-kubika nzira yekuvandudza kudya kwekudya kwekudya.
"Turmeric uye ginger zvinonhuhwirira zviviri zvinopesana nokuputika zvinogona kushandiswa mune zvakawanda zvekudya, sarid dressings uye sauces," anodaro DiLuglio.
Zvokudya Zvakawanda muLlavonoids (zvakadai seanthocyanins uye quercetin)
Flavonoids mishonga inowanikwa mumaapuro, michero yevirumisi, anonisi, soybea nemishonga ye soy (kureva kuti tofu, mukaka we soy, edamame), kofi uye tei.
Zvokudya izvi hazviiti kungodzivisa kupisa asi zvinogona kuora kukura. Zvinogona kubatsira kusachengetedza uye kukurudzira kugadzirwa kwekudzikisa maantimisi mumuviri maererano naDiLuglio.
Zvokudya Zvakawanda muPolphenols
Polyphenols mishonga (yakadai saallagic acid uye resveratrol) inowanikwa muzvibereko zvemuchero, maapuro, mbeu yose, gorosi, mazambiringa, waini, mabriji, uye marangi. Zvinogona kungodzivirira kuputika, asi kudzivirira kenza yakagadzirwa uye kushanda se antioxidants.
Sources:
Kubvunzurudza Kwebasa Melinda Cecil 4/30/11
Kubvunzurudza Kwebasa Jessica Butcher 4/30/11
Kubvunzurudza Kwepamberi Beth Ellen DiLuglio 4/30/11