15 Zakudya Zabwino Kwambiri Za Mtima

Zamkati

• 1. Masamba Obiriwira Obiriwira
• 2. Mbewu Zonse
• 3. Zipatso
• 4. Zolemba
• 5. Mafuta a Nsomba ndi Mafuta a Nsomba
• 6. Walnuts
• 7. Nyemba
• 8. Chokoleti Yamdima
• 9. Tomato
• 10. Maamondi
• 11. Mbewu
• 12. Garlic
• 13. Mafuta a Azitona
• 14. Edamame
• 15. Tiyi Wobiriwira
• Mfundo Yofunika Kwambiri

Matenda amtima amatenga pafupifupi gawo limodzi mwa atatu mwa anthu atatu omwe amwalira padziko lonse lapansi).

Zakudya zimathandiza kwambiri pa thanzi la mtima ndipo zimatha kukhudza chiwopsezo cha matenda amtima.

M'malo mwake, zakudya zina zimatha kukhudza kuthamanga kwa magazi, triglycerides, cholesterol komanso kutupa, zonse zomwe zimayambitsa matenda amtima.

Nazi zakudya 15 zomwe muyenera kudya kuti mukulitse thanzi la mtima wanu.

1. Masamba Obiriwira Obiriwira

Masamba obiriwira obiriwira ngati sipinachi, kale ndi masamba a collard amadziwika bwino chifukwa chachuma cha mavitamini, mchere komanso ma antioxidants.

Makamaka, ndi gwero lalikulu la vitamini K, lomwe limathandiza kuteteza mitsempha yanu ndikulimbikitsa magazi kuundana koyenera (,).

Amakhalanso ndi zakudya zamtundu wa nitrate, zomwe zawonetsedwa kuti zimachepetsa kuthamanga kwa magazi, zimachepetsa kuwuma kwa mitsempha ndikuthandizira magwiridwe antchito am'mitsempha yolumikizana ndi mitsempha yamagazi ().

Kafukufuku wina apezanso kulumikizana pakati pakuwonjezera kudya masamba azamasamba obiriwira komanso chiwopsezo chochepa cha matenda amtima.

Kafukufuku m'modzi mwa maphunziro asanu ndi atatu adapeza kuti masamba obiriwira obiriwira amabwera chifukwa cha matenda a mtima 16%.

Kafukufuku wina mwa azimayi 29,689 adawonetsa kuti kudya masamba azitsamba obiriwira kwambiri kumalumikizidwa ndi chiopsezo chotsika kwambiri cha matenda amtima ().

Chidule Masamba obiriwira omwe ali ndi masamba ambiri ali ndi vitamini K komanso ma nitrate, omwe angathandize kuchepetsa kuthamanga kwa magazi ndikusintha magwiridwe antchito. Kafukufuku akuwonetsa kuti kudya kwambiri masamba obiriwira kumalumikizidwa ndi chiopsezo chochepa cha matenda amtima.

2. Mbewu Zonse

Njere zonse zimaphatikizaponso mbali zonse zitatu za michere: nyongolosi, endosperm ndi chinangwa.

Mitundu yambewu yambewu imaphatikiza tirigu wathunthu, mpunga wabulauni, oats, rye, balere, buckwheat ndi quinoa.

Poyerekeza ndi mbewu zoyengedwa, njere zonse zimakhala ndi ulusi wambiri, zomwe zingathandize kuchepetsa cholesterol "choyipa" cha LDL ndikuchepetsa chiopsezo cha matenda amtima (,,).

Kafukufuku wambiri apeza kuti kuphatikiza mbewu zonse muzakudya zanu zitha kupindulitsa mtima wanu.

Kafukufuku wina wa maphunziro a 45 adatsimikiza kuti kudya zakudya zina zitatu tsiku lililonse kumalumikizidwa ndi chiopsezo chochepa cha 22% cha matenda amtima ().

Momwemonso, kafukufuku wina adapeza kuti kudya zosachepera katatu za mbewu zonse kumachepetsa kwambiri kuthamanga kwa magazi ndi 6 mmHg, zomwe ndizokwanira kuchepetsa chiopsezo cha sitiroko pafupifupi 25% ().

Mukamagula mbewu zonse, onetsetsani kuti mwawerenga zolembedwazo mosamala. Mawu ofanana ndi "tirigu wathunthu" kapena "tirigu wathunthu" amawonetsa zokolola zonse, pomwe mawu ngati "ufa wa tirigu" kapena "multigrain" sangatero.

Chidule Kafukufuku akuwonetsa kuti kudya nyemba zonse kumalumikizidwa ndi cholesterol yocheperako komanso systolic magazi, komanso chiopsezo chochepa cha matenda amtima.

3. Zipatso

Strawberries, blueberries, mabulosi akuda ndi raspberries ndi odzaza ndi zinthu zofunika kwambiri zomwe zimathandiza kwambiri pa thanzi la mtima.

Zipatso zimakhalanso ndi ma antioxidants monga ma anthocyanins, omwe amateteza motsutsana ndi kupsinjika kwa oxidative ndi kutupa komwe kumathandizira kukulitsa matenda amtima ().

Kafukufuku akuwonetsa kuti kudya zipatso zambiri kumatha kuchepetsa zinthu zingapo zomwe zingayambitse matenda amtima.

Mwachitsanzo, kafukufuku wina mwa achikulire 27 omwe ali ndi vuto la kagayidwe kameneka adawonetsa kuti kumwa chakumwa chopangidwa ndi sitiroberi chowumitsa kwa milungu isanu ndi itatu kumachepetsa cholesterol "choyipa" cha LDL ndi 11% ().

Matenda a kagayidwe kachakudya ndi gulu lazomwe zimayambitsa chiopsezo cha matenda amtima.

Kafukufuku wina adapeza kuti kudya ma blueberries tsiku ndi tsiku kumathandizira magwiridwe antchito am'magazi omwe amayendetsa mitsempha ya magazi, yomwe imathandizira kuwongolera kuthamanga kwa magazi ndi kugundana kwa magazi ().

Kuphatikiza apo, kuwunika kwa maphunziro 22 kudawonetsa kuti kudya zipatso kumalumikizidwa ndi kuchepetsedwa kwa "bad" LDL cholesterol, systolic magazi, index ya thupi ndi zina zotupa ().

Zipatso zimatha kukhala zokhwasula-khwasula zokoma kapena mchere wokhala ndi ma calories ochepa. Yesani kuwonjezera mitundu ingapo ya zakudya zanu kuti mugwiritse ntchito mwayi wathanzi lawo.

Chidule Zipatso zimakhala ndi ma antioxidants ambiri. Kafukufuku akuwonetsa kuti kuzidya kumachepetsa zinthu zingapo zomwe zingayambitse matenda amtima.

4. Zolemba

Avocados ndi gwero labwino kwambiri la mafuta okhala ndi thanzi labwino, omwe amalumikizidwa ndi kuchepa kwa cholesterol komanso chiopsezo chochepa cha matenda amtima ().

Kafukufuku wina adawona zomwe zimachitika chifukwa cha zakudya zitatu zotsitsa mafuta m'thupi mwa anthu 45 onenepa kwambiri komanso onenepa kwambiri, pomwe gulu limodzi loyeserera limadya avocado imodzi patsiku.

Gulu la avocado lidachepetsedwa ndi cholesterol "choyipa" cha LDL, kuphatikiza kuchepa kwama cholesterol ang'onoang'ono, wandiweyani a LDL, omwe amakhulupirira kuti amakulitsa chiwopsezo cha matenda amtima ().

Kafukufuku wina kuphatikiza anthu a 17,567 adawonetsa kuti omwe amadya ma avocado pafupipafupi amakhala ndi mwayi wopeza matenda amadzimadzi ().

Avocados amakhalanso ndi potaziyamu wambiri, michere yomwe ndi yofunika kwambiri pa thanzi la mtima. M'malo mwake, avocado m'modzi yekha ndiye amapereka 975 milligrams ya potaziyamu, kapena pafupifupi 28% ya ndalama zomwe mumafunikira patsiku (19).

Kupeza osachepera magalamu a 4.7 a potaziyamu patsiku kumachepetsa kuthamanga kwa magazi pafupifupi 8.0 / 4.1 mmHg, yomwe imalumikizidwa ndi chiopsezo chochepa cha 15% cha sitiroko ().

Chidule Mapepala ali ndi mafuta ambiri komanso potaziyamu. Amatha kuthandiza kuchepetsa cholesterol, kuthamanga kwa magazi komanso chiopsezo cha matenda amadzimadzi.

5. Mafuta a Nsomba ndi Mafuta a Nsomba

Nsomba zamafuta ngati saumoni, mackerel, sardines ndi tuna ndizodzazidwa ndi omega-3 fatty acids, omwe adaphunziridwa kwambiri kuti athandizire thanzi lawo la mtima.

Pakafukufuku wina mwa anthu 324, kudya nsomba katatu pa sabata kwamasabata asanu ndi atatu kunachepetsa kwambiri diastolic magazi ().

Kafukufuku wina adawonetsa kuti kudya nsomba kwa nthawi yayitali kumalumikizidwa ndi kuchepa kwama cholesterol, ma triglycerides am'magazi, kusala magazi ndi systolic magazi.

Kuphatikiza apo, kuchepa kwama 3.5-gramu (100-gramu) iliyonse pamasamba omwe amamwa sabata iliyonse kumalumikizidwa ndi chiwopsezo chachikulu cha 19% chokhala ndi chiwopsezo chowonjezera cha matenda amtima, monga kuthamanga kwa magazi, matenda ashuga kapena kunenepa kwambiri ().

Ngati simukudya nsomba zambiri, mafuta a nsomba ndi njira ina yopezera omega-3 fatty acids.

Mafuta owonjezera a nsomba awonetsedwa kuti amachepetsa ma triglycerides am'magazi, amathandizira kugwirira ntchito komanso amachepetsa kuthamanga kwa magazi (,,,).

Ma omega-3 othandizira ena monga mafuta a krill kapena mafuta a algal ndi njira zina zotchuka.

Chidule Nsomba zamafuta ndi mafuta amafuta onse amakhala ndi omega-3 fatty acids ndipo amathandizira kuchepetsa ziwopsezo zamatenda amtima, kuphatikiza kuthamanga kwa magazi, triglycerides ndi cholesterol.

6. Walnuts

Walnuts ndi gwero lalikulu la michere ndi micronutrients ngati magnesium, mkuwa ndi manganese (27).

Kafukufuku akuwonetsa kuti kuphatikiza mavitamini angapo a mtedza muzakudya zanu kungathandize kuteteza matenda amtima.

Malinga ndi kafukufuku wina, kudya mtedza kumachepetsa cholesterol "choyipa" cha LDL mpaka 16%, kutsitsa kuthamanga kwa diastolic magazi ndi 2-3 mm Hg ndikuchepetsa kupsinjika kwa oxidative ndi kutupa ().

Kafukufuku wina mwa omwe atenga nawo mbali 365 adawonetsa kuti zakudya zophatikizidwa ndi ma walnuts zidapangitsa kuchepa kwakukulu kwa LDL ndi cholesterol yathunthu ().

Chosangalatsa ndichakuti, kafukufuku wina apezanso kuti kudya mtedza nthawi zonse monga walnuts kumalumikizidwa ndi chiopsezo chochepa cha matenda amtima (,).

Chidule Kafukufuku akuwonetsa kuti walnuts amatha kuthandiza kuchepetsa cholesterol ndi kuthamanga kwa magazi ndipo atha kukhala ndi chiopsezo chochepa cha matenda amtima.

7. Nyemba

Nyemba zimakhala ndi wowuma wosamva, womwe umakana kugaya chakudya ndipo umawunikidwa ndi mabakiteriya opindulitsa m'matumbo anu ().

Malinga ndi kafukufuku wina wazinyama, wowuma wosagonjetseka amatha kusintha thanzi la mtima pochepetsa milingo yama triglycerides ndi cholesterol (,,).

Kafukufuku wambiri apezanso kuti kudya nyemba kumachepetsa zovuta zina zomwe zingayambitse matenda amtima.

Pakafukufuku wina mwa anthu 16, kudya nyemba zotchedwa pinto kunachepetsa milingo yama triglycerides am'magazi komanso "oyipa" a LDL cholesterol ().

Kuunikanso kamodzi kwamaphunziro a 26 kunapezekanso kuti chakudya chambiri mu nyemba ndi nyemba zimachepa kwambiri m'magulu a LDL cholesterol ().

Kuphatikiza apo, kudya nyemba kumalumikizidwa ndi kuchepa kwa kuthamanga kwa magazi komanso kutupa, zonsezi zomwe zimayambitsa matenda amtima ().

Chidule Nyemba zimakhala zosagundana kwambiri ndipo zawonetsedwa kuti zimachepetsa cholesterol ndi triglycerides, kutsika kwa magazi ndikuchepetsa kutupa.

8. Chokoleti Yamdima

Chokoleti chamdima chimakhala ndi ma antioxidants ambiri monga flavonoids, omwe angathandize kulimbitsa thanzi la mtima.

Chosangalatsa ndichakuti, maphunziro angapo adalumikiza kudya chokoleti ndi chiopsezo chochepa cha matenda amtima.

Kafukufuku wina wamkulu adawonetsa kuti omwe amadya chokoleti kasanu pasabata anali ndi chiwopsezo chotsika cha 57% chodwala matenda amtima kuposa omwe samadya chokoleti ().

Kafukufuku wina adapeza kuti kudya chokoleti kawiri pa sabata kumalumikizidwa ndi chiopsezo chotsika 32% chokhala ndi cholembera pamitsempha ().

Kumbukirani kuti maphunzirowa akuwonetsa kuyanjana koma sizikutanthauza zina zomwe zingakhudzidwe.

Kuphatikiza apo, chokoleti imatha kukhala ndi shuga wambiri komanso zopatsa mphamvu, zomwe zimatha kusokoneza zinthu zake zambiri zolimbikitsa thanzi.

Onetsetsani kuti mwasankha chokoleti chamdima chapamwamba kwambiri ndi cocoa zosachepera 70%, ndikuchepetsa momwe mumadyera kuti mupindule kwambiri ndi thanzi lake.

Chidule Chokoleti yamdima imakhala ndi ma antioxidants ambiri monga flavonoids. Amalumikizidwa ndi chiopsezo chochepa chokhala ndi zolembera zam'mitsempha ndi matenda amtima.

9. Tomato

Tomato amadzaza ndi lycopene, chomera chachilengedwe chokhala ndi mphamvu ya antioxidant ().

Antioxidants amathandizira kuchepetsa zopweteketsa zaulere zoyipa, kupewa kuwonongeka kwa okosijeni ndi kutupa, zonse zomwe zimatha kuyambitsa matenda amtima.

Magazi otsika a lycopene amalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima ndi stroke (,).

Kafukufuku m'modzi mwa kafukufuku wa 25 adawonetsa kuti kudya kwambiri zakudya zokhala ndi lycopene kumalumikizidwa ndi kuchepa kwa matenda amtima ndi stroke ().

Kafukufuku wina mwa amayi 50 onenepa kwambiri adapeza kuti kudya tomato wobiriwira kanayi pa sabata kumawonjezera "cholesterol" chabwino "HDL".

Kuchuluka kwa cholesterol ya HDL kungathandize kuchotsa cholesterol ndi zolengeza zochuluka m'mitsempha kuti mtima wanu ukhale wathanzi ndikudzitchinjiriza ku matenda amtima ndi sitiroko ().

Chidule Tomato ali ndi ma lycopene ambiri ndipo amakhala ndi chiopsezo chochepa cha matenda amtima komanso kupwetekedwa mtima, komanso kuwonjezeka kwa "zabwino" cholesterol ya HDL.

10. Maamondi

Maamondi ali ndi michere yambiri, amadzitamandira ndi mndandanda wamavitamini ndi michere yomwe ndiyofunika kwambiri paumoyo wamtima.

Amakhalanso gwero labwino la mafuta opatsa thanzi a monounsaturated and fiber, michere iwiri yofunikira yomwe ingathandize kuteteza matenda amtima ().

Kafukufuku akuwonetsa kuti kudya maamondi kumatha kukhala ndi gawo lalikulu pama cholesterol anu.

Kafukufuku wina mwa anthu 48 omwe ali ndi cholesterol yambiri adawonetsa kuti kudya ma ola 1.5 (43 magalamu) a maamondi tsiku lililonse kwa milungu isanu ndi umodzi kumachepetsa mafuta am'mimba komanso kuchuluka kwa "cholesterol" cha LDL, zomwe zimayambitsa matenda amtima ().

Kafukufuku wina wocheperako adapeza zomwezo, akunena kuti kudya maamondi kwa milungu inayi kudapangitsa kuchepa kwakukulu kwa LDL komanso cholesterol ().

Kafukufuku akuwonetsanso kuti kudya maamondi kumalumikizidwa ndi HDL cholesterol, yomwe ingathandize kuchepetsa zolengeza komanso kuti mitsempha yanu isamveke bwino (,).

Kumbukirani kuti ngakhale amondi ali ndi michere yambiri, amakhalanso ndi ma calorie ambiri. Yesani magawo anu ndi kuchepetsa kudya kwanu ngati mukuyesera kuchepetsa thupi.

Chidule Maamondi amakhala ndi mafuta ambiri komanso mafuta amtundu wa monounsaturated, ndipo amalumikizidwa ndi kuchepetsedwa kwa mafuta m'thupi ndi m'mimba.

11. Mbewu

Mbeu za Chia, mbewu za fulakesi ndi nyemba za hemp ndizinthu zonse zopatsa thanzi zopatsa thanzi, kuphatikiza ma fiber ndi omega-3 fatty acids.

Kafukufuku wambiri apeza kuti kuwonjezera mbewu zamtunduwu pazakudya zanu kumatha kusintha zinthu zomwe zimayambitsa matenda amtima, kuphatikiza kutupa, kuthamanga kwa magazi, cholesterol ndi triglycerides.

Mwachitsanzo, mbewu za hemp zili ndi arginine yayikulu, amino acid yomwe imalumikizidwa ndi kuchepa kwa magazi m'magulu ena otupa ().

Kuphatikiza apo, flaxseed itha kuthandizira kuti magazi aziyenda mwazi komanso cholesterol.

Kafukufuku wina mwa anthu omwe ali ndi kuthamanga kwa magazi adawonetsa kuti kudya magalamu 30 a mbewu za fulakesi tsiku lililonse kwa theka la chaka kumachepetsa kuthamanga kwa magazi ndi 10 mmHg ndikuchepetsa kuthamanga kwa magazi ndi 7 mmHg ().

Pakafukufuku wina wa anthu 17, kudya mkate wopangidwa ndi mafuta a fulakesi kunawonetsedwa kuti kumachepetsa cholesterol yonse ndi 7% komanso "yoyipa" ya LDL cholesterol ndi 9% ().

Ngakhale kafukufuku wina amafunikira pazotsatira za mbewu za chia paumoyo wamtima mwa anthu, kafukufuku wina m'makoswe adapeza kuti kudya mbewu za chia kumachepetsa milingo ya triglyceride wamagazi ndikuwonjezera kuchuluka kwa cholesterol cha HDL ().

Chidule Kafukufuku waumunthu ndi zinyama apeza kuti kudya mbewu kumatha kusintha zinthu zingapo zoopsa zamatenda amtima, kuphatikiza kutupa, kuthamanga kwa magazi, cholesterol ndi triglycerides.

12. Garlic

Kwa zaka mazana ambiri, adyo wakhala akugwiritsidwa ntchito ngati njira yachilengedwe yochizira matenda osiyanasiyana.

M'zaka zaposachedwa, kafukufuku watsimikizira kuti ndi mankhwala othandiza ndipo apeza kuti adyo atha kuthandizanso kukulitsa thanzi la mtima.

Izi ndichifukwa chakupezeka kwa kampani yotchedwa allicin, yomwe imakhulupirira kuti ili ndi zotsatira zambiri zochiritsira ().

Pakafukufuku umodzi, kumwa adyo muyezo wa 600-1,500 mg tsiku lililonse kwa milungu 24 kunali kothandiza monga mankhwala wamba pochepetsa kuthamanga kwa magazi ().

Ndemanga imodzi idalemba zotsatira za maphunziro 39 ndipo idapeza kuti adyo imatha kuchepetsa cholesterol yonse ndi avareji ya 17 mg / dL komanso "yoyipa" LDL cholesterol ndi 9 mg / dL mwa omwe ali ndi cholesterol ().

Kafukufuku wina apeza kuti kuchotsa kwa adyo kumatha kulepheretsa kuchuluka kwa ma platelet, omwe amachepetsa chiwopsezo cha magazi kuundana ndi sitiroko (,).

Onetsetsani kuti mudye adyo yaiwisi, kapena kuphwanya ndikukhazika pansi kwa mphindi zochepa musanaphike. Izi zimalola kupanga allicin, ndikuwonjezera phindu lomwe lingakhalepo pathanzi.

Chidule Garlic ndi zigawo zake zawonetsedwa kuti zimathandizira kuchepetsa kuthamanga kwa magazi ndi cholesterol. Zitha kuthandizanso kuletsa kupangika kwa magazi.

13. Mafuta a Azitona

Zomwe zimadya kwambiri ku Mediterranean, phindu la mafuta a azitona limadziwika bwino.

Mafuta a maolivi amadzaza ndi ma antioxidants, omwe amatha kuchepetsa kutupa ndikuchepetsa chiopsezo cha matenda osachiritsika (,).

Mulinso ma monounsaturated fatty acids, ndipo kafukufuku wambiri adalumikiza ndi kusintha kwa thanzi la mtima.

M'malo mwake, kafukufuku wina mwa achikulire 7,216 omwe ali pachiwopsezo chachikulu chodwala matenda amtima adawonetsa kuti omwe amadya mafuta azitona ambiri ali ndi chiopsezo chotsika 35% chodwala matenda amtima.

Kuphatikiza apo, kudya mafuta azitona kwambiri kumalumikizidwa ndi chiopsezo chotsika ndi 48% chomwalira ndi matenda amtima ().

Kafukufuku wina wamkulu adawonetsanso kuti kudya mafuta azitona kwambiri kumalumikizidwa ndi kutsika kwa systolic komanso diastolic magazi ().

Gwiritsani ntchito maubwino ambiri amafuta a maolivi powathira mbale zophika kapena kuwonjezera pa vinaigrettes ndi sauces.

Chidule Mafuta a azitona amakhala ndi ma antioxidants komanso mafuta amtundu wa monounsaturated. Amalumikizidwa ndi kutsika kwa magazi komanso chiopsezo cha matenda amtima.

14. Edamame

Edamame ndi nyemba za soya zomwe zimakonda kupezeka ku Asia.

Monga mankhwala ena a soya, edamame ili ndi ma isoflavones a soya, mtundu wa flavonoid womwe ungathandize kutsitsa cholesterol komanso kusintha thanzi la mtima.

Kafukufuku wina wa 11 adawonetsa kuti ma isoflavones a soya amachepetsa cholesterol yonse ndi 3.9 mg / dL ndi "bad" LDL cholesterol ndi 5 mg / dL ().

Kufufuza kwina kunawonetsa kuti magalamu 50 a mapuloteni a soya patsiku amachepetsa cholesterol cha LDL ndi 3% ().

Ngati ziphatikizidwa ndi zosintha zina pazakudya ndi moyo, ngakhale kuchepetsa pang'ono mafuta m'thupi lanu kungakhudze chiopsezo cha matenda amtima.

Kafukufuku wina adawonetsa kuti kuchepa kwama cholesterol kwathunthu ndi 10% yokha kumalumikizidwa ndi chiopsezo chochepa cha 15% chomwalira ndi matenda amtima ().

Kuphatikiza pa zomwe zili ndi isoflavone, edamame ndi gwero labwino la michere ina yathanzi, kuphatikiza zakudya zamafuta ndi ma antioxidants (68,).

Chidule Edamame ili ndi ma isoflavones a soya, omwe awonetsedwa kuti amathandizira kuchepa kwama cholesterol. Edamame imakhalanso ndi ma fiber komanso ma antioxidants, omwe amathanso kupindulitsa thanzi la mtima.

15. Tiyi Wobiriwira

Tiyi wobiriwira adalumikizidwa ndi maubwino angapo azaumoyo, kuchokera kuwonjezeka kwamafuta owonjezera mpaka kukhudzika kwa insulin (,).

Imakhalanso ndi ma polyphenols ndi katekini, omwe amatha kukhala ngati ma antioxidants popewa kuwonongeka kwa khungu, kuchepetsa kutupa komanso kuteteza thanzi la mtima wanu.

Malinga ndi kafukufuku wina wa kafukufuku 20, kudya kwambiri katekini wobiriwira tiyi kumalumikizidwa ndi magulu otsika kwambiri a LDL ndi cholesterol yathunthu ().

Kuphatikiza apo, kuwunika kuphatikiza anthu 1,367 kudawonetsa kuti tiyi wobiriwira adachepetsa systolic komanso diastolic magazi ().

Kafukufuku wina wocheperako adapeza kuti kumwa tiyi wobiriwira kwa miyezi itatu kumachepetsa kuthamanga kwa magazi, triglycerides, LDL ndi cholesterol yonse, poyerekeza ndi placebo ().

Kutenga tiyi wobiriwira kapena kumwa matcha, chakumwa chofanana ndi tiyi wobiriwira koma chopangidwa ndi tsamba lonse la tiyi, chingathandizenso kukhala ndi thanzi lamtima.

Chidule Tiyi wobiriwira amakhala ndi ma polyphenols ambiri komanso makatekini. Amalumikizidwa ndi cholesterol chotsika, triglycerides ndi kuthamanga kwa magazi.

Mfundo Yofunika Kwambiri

Umboni watsopano ukayamba, kulumikizana pakati pa zakudya ndi matenda amtima kumakula kwambiri.

Zomwe mumayika pa mbale yanu zimatha kukhudza pafupifupi mbali iliyonse ya thanzi la mtima, kuyambira kuthamanga kwa magazi ndi kutupa mpaka kuchuluka kwama cholesterol ndi triglycerides.

Kuphatikiza zakudya zopatsa thanzi ngati gawo la chakudya chopatsa thanzi, chopatsa thanzi kumatha kuthandiza kuti mtima wanu ukhale wabwino ndikuchepetsa chiopsezo cha matenda amtima.