Zakudya 10 zomwe ndi zabwino pamtima

Zamkati

• 1. Mafuta a Maolivi Owonjezera
• 2. Vinyo wofiira
• 3. Garlic
• 4. Mafuta
• 5. Zipatso zofiira
• 6. Oats
• 7. Phwetekere
• 8. Sardines, tuna ndi nsomba
• 9. Chokoleti chakuda
• 10. Kutulutsidwa

Zakudya zabwino pamtima ndikuchepetsa chiopsezo cha matenda amtima monga kuthamanga kwa magazi, kupwetekedwa mtima kapena kupwetekedwa mtima ndizomwe zimakhala ndi mafuta ambiri a antioxidant, ulusi ndi mafuta opangidwa ndi monounsaturated kapena polyunsaturated, monga maolivi, adyo, oats, tomato ndi sardines Mwachitsanzo.

Kuphatikiza pa kusamalira chakudyacho, ndikofunikanso kuchita masewera olimbitsa thupi osachepera katatu pamlungu, chifukwa zimapindulitsa monga kuyambitsa magazi, kukonza mtima ndi kupangitsa kuwonekera kwa mitsempha yatsopano, yomwe imachepetsa mwayi akakhala ndi vuto la mtima kapena sitiroko.

1. Mafuta a Maolivi Owonjezera

Mafuta owonjezera a maolivi ali ndi mafuta abwino komanso ma antioxidants omwe amachulukitsa mafuta m'thupi komanso amachepetsa cholesterol, kukweza magazi ndikuthandizira kupewa atherosclerosis. Kuti muphatikize pazakudya, mutha kuwonjezera supuni imodzi yamafuta azakudya pachakudya chamadzulo ndi chamadzulo, ndikugwiritsa ntchito saladi kapena mazira mwachangu, mwachitsanzo. Pezani momwe mungasankhire mafuta azitona abwino kwambiri m'sitolo.

2. Vinyo wofiira

Vinyo wofiira ali ndi resveratrol yambiri, antioxidant polyphenol yomwe imathandiza kuchepetsa mavuto monga matenda amtima, kuchepetsa cholesterol komanso kuchepetsa kutupa. Resveratrol imapezekanso m'mbewu ndi zikopa za mphesa zofiirira, ndipo imapezekanso mumsuzi wonse wamphesa.

Chofunikira ndikudya kapu imodzi ya vinyo wofiira patsiku, ndi pafupifupi 150 mpaka 200 ml ya azimayi, mpaka 300 ml ya amuna.

3. Garlic

Garlic yakhala ikugwiritsidwa ntchito kwazaka zambiri ngati chakudya chochiritsa, ndipo maubwino ake akulu ndikukhazikitsa thanzi la mitsempha yamagazi pakukalamba, kuthandiza kuchepetsa matenda a shuga ndi cholesterol, kuchepetsa kuthamanga kwa magazi, kupewa khansa ya prostate komanso kuchita ngati mankhwala ophera mafinya. Onani njira zomwe mungagwiritsire ntchito adyo kuteteza mtima wanu.

4. Mafuta

Flaxseed ndi mbewu yodzaza ndi fiber komanso omega-3, mtundu wamafuta amtundu wa polyunsaturated omwe amathandiza kuchepetsa cholesterol, kupititsa patsogolo magazi komanso kuchepetsa kutupa. Pofuna kuyamwa mafuta ake, fulakesi ayenera kudyedwa ngati ufa, chifukwa matumbo samatha kugaya mbewu yonse. Muli ndi mwayi wogwiritsa ntchito zowonjezera mu makapisozi okhala ndi mafuta a fulakesi.

Mbewu yonse ikamadya, ulusi wake umakhalabe wolimba, ndikuthandizira kulimbana ndi kudzimbidwa. Ufa wamphesa ungawonjezeredwe pa zipatso pachakudya cham'mawa kapena zokhwasula-khwasula, zoyikidwa mu yogati, masaladi ndi mavitamini. Onani zambiri zamafuta a fulakesi.

5. Zipatso zofiira

Zipatso zofiira monga sitiroberi, acerola, guava, mabulosi akutchire, jabuticaba, chivwende, maula, rasipiberi ndi goji mabulosi ali ndi ma antioxidants omwe amathandiza kupewa atherosclerosis, matenda omwe amatseka mitsempha yamagazi pakapita nthawi ndipo imatha kuyambitsa mavuto monga matenda amtima ndi Stroke.

Kuphatikiza apo, zipatsozi zimakhalanso ndi vitamini C, lycopene, mavitamini B ndi fiber, michere yomwe imathandiza kupewa mavuto monga khansa komanso kukalamba msanga. Dziwani zabwino zonse za zipatsozi.

6. Oats

Oats ndi njere yochulukirapo, yomwe imathandiza kuchepetsa cholesterol, kuthamanga kwa magazi ndi magazi m'magazi, omwe ndi shuga wamagazi. Ulusiwu umathandizanso matumbo kugwira ntchito komanso kusamalira zomera zathanzi, zomwe ndizofunikira popewa matenda monga khansa komanso kupititsa patsogolo magazi.

Kuti mupeze zabwino zake, muyenera kudya supuni 1 mpaka 2 ya oats patsiku, yomwe imatha kuphatikizidwa ndi mavitamini, masaladi azipatso, porridges kapena maphikidwe a makeke ndi makeke.

7. Phwetekere

Tomato ndi wolemera kwambiri ndi lycopene, imodzi mwamphamvu kwambiri yama antioxidants yomwe imagwira ntchito m'thupi kupititsa patsogolo kufalikira ndikupewa mavuto akulu, monga khansa ndi atherosclerosis. Lycopene imapezeka makamaka phwetekere ikatenthedwa, monga momwe zimakhalira ndi msuzi wa phwetekere, mwachitsanzo.

Kugwiritsa ntchito tomato mu chakudya ndikosavuta, chifukwa kumakwanira mitundu yosiyanasiyana ya masaladi, masamba, timadziti ndi sauces, kuphatikiza mitundu yonse ya mbale.

8. Sardines, tuna ndi nsomba

Sardines, tuna ndi salimoni ndi zitsanzo za nsomba zokhala ndi omega-3, michere yomwe imapezeka m'mafuta a nsomba zamadzi amchere. Omega-3 ndi mafuta abwino omwe amathandizira kuwongolera kuchuluka kwama cholesterol, kukonza cholesterol yabwino ndikuthandizira kupewa atherosclerosis.

Kuphatikiza apo, amachepetsanso kutupa kwa thupi lonse, ndipo nsombazi ziyenera kuphatikizidwa pazakudya zosachepera 3 pa sabata. Dziwani zakudya zina zomwe zili ndi omega-3s.

9. Chokoleti chakuda

Chokoleti chamdima, kuchokera ku 70% koko, chimabweretsa phindu pokhala ndi cocoa wambiri, womwe umawonjezera mafuta ndi ma antioxidants ku chokoleti. Zakudyazi zimagwira ntchito m'thupi pokonza kuthamanga kwa magazi, kuteteza mapangidwe a zotumphukira zomwe zimatseka mitsempha yamagazi ndikuwonjezera kuchuluka kwa shuga m'magazi.

Kuti mupeze maubwino awa, tikulimbikitsidwa kudya pafupifupi mabwalo atatu a chokoleti chakuda patsiku, chofanana ndi pafupifupi 30 g.

10. Kutulutsidwa

Avocado ili ndi mafuta ambiri, omwe amatha kukweza mafuta m'thupi komanso amachepetsa cholesterol m'mwazi. Kuphatikiza apo, avocado imakhalanso ndi carotenoids, potaziyamu ndi folic acid, michere yomwe imathandizira kuyenda kwa magazi.

Avocado itha kugwiritsidwa ntchito mu mavitamini, masaladi kapena kudyedwa ngati guacamole, yomwe ndi njira yokometsera yamchere ndi chipatso ichi. Onani momwe mungachitire apa.

Kuphatikiza pa kudya zakudya izi m'zakudya, ndikofunikanso kupewa kudya zakudya zokhala ndi shuga wambiri, ufa woyera ndi mafuta oyipa, monga soseji, soseji, ham, makeke, maswiti ndi zokhwasula-khwasula. Kuti muthandizire, onani masinthidwe 10 athanzi kuti muteteze mtima.