Makhalidwe 9 Osavuta Odyera Amene Mungatsatire Kuti Muteteze Mtima Wanu (Kudya Moyenera Mtima)

Nanga inu? Tonsefe timafuna kukhala ndi thanzi labwino komanso osangalala . Mtima ndi chimodzi mwa ziwalo zofunika kwambiri m'thupi lathu. Chifukwa chake ndi udindo wathu tonse kusunga mtima uwu uli ndi thanzi labwino. Matenda a mtima afala kwambiri m'dziko lathu tsopano. Koma kodi mukudziwa kuti ngati tisintha zakudya zathu pang'ono, tingachepetse chiopsezochi kwambiri? Zakudya zoyenera zomwe timadya zimatha kuwongolera zizindikiro za matenda a mtima ndikupewa mavuto ena.

Zakudya zabwino komanso masewera olimbitsa thupi zingathandize kuwongolera njira yochepetsera mitsempha yathu. Nthawi zina, zimatha kusintha kuchepa kwa mitsempha. Zingathandizenso kuwongolera cholesterol "yoyipa", kapena cholesterol ya LDL , kuthamanga kwa magazi , kuchuluka kwa shuga m'magazi , ndi kulemera kwa thupi.

Chabwino, kodi mumadya bwanji chakudya chopatsa thanzi cha mtima?

Kudya zakudya zopatsa thanzi pamtima sikutanthauza kudya zakudya zopanda thanzi komanso zokazinga zokha. Kumatanthauza kuchepetsa zakudya zina pamene tikuwonjezera zakudya zopatsa thanzi komanso zopatsa thanzi pa zakudya zathu. Mwa kutsatira njira 9 zosavuta izi, inunso mutha kuteteza mtima wanu.

1. Kumvetsetsa zoyambira

Ichi ndiye chinthu chofunikira kwambiri. Maziko a dongosolo lanu la zakudya ndi osavuta: Idyani ndiwo zamasamba, zipatso, tirigu wonse , ndi nyemba zambiri . Izi ndi zakudya zabwino kwambiri zomwe zingakuthandizeni kulimbana ndi matenda a mtima. Yesetsani kudya ndiwo zamasamba zosachepera zitatu ndi zipatso ziwiri patsiku. Mukadya mpunga, sankhani mpunga wofiirira m'malo mwa mpunga woyera.

2. Pangani chakudya kukhala chokoma.

Chakudya chopatsa thanzi chiyenera kukhala chokoma. Pamenepo ndi pamene timamva ngati tipitiliza kudya zakudya zimenezo. M'malo mogwiritsa ntchito mchere wochuluka, shuga, ndi mafuta, yesani kuwonjezera zonunkhira zanu (zitatu kapena zisanu) pa chakudya chanu . Yesani kugwiritsa ntchito zinthu monga turmeric, tsabola, sinamoni, ndi cloves. Funsani dokotala wanu za njira zophikira ndi mitundu ya zakudya zomwe muyenera kusankha mukamadya kunja, ndipo ngati kuli kofunikira, mutha kukumananso ndi katswiri wazakudya.

3. Pezani mapuloteni okwanira

Mapuloteni ndi ofunikira m'thupi lathu, koma tiyenera kusankha mitundu ya mapuloteni omwe ali ndi thanzi labwino la mtima.

• Nsomba (makamaka nsomba zamafuta monga salimoni, mackerel, ndi sardine)
• Nkhuku yopanda khungu
• Zakudya za mkaka zopanda mafuta ambiri
• Nyemba monga lentils, green beans, nandolo, ndi nandolo
• Mazira (pafupifupi limodzi patsiku)
• Mtedza monga ma cashew ndi mtedza (idyani izi popanda mafuta kapena mchere)

4. Chepetsani mafuta osapatsa thanzi

Iyi ndi mfundo yofunika kwambiri. Si mafuta onse omwe ndi oipa, koma ena si abwino kwa mtima. Tiyeni tiwone zomwe zili.

5. Sankhani chakudya choyenera (chakudya chopatsa mphamvu)

Chakudya ndi gwero lalikulu la mphamvu m'thupi lathu. Koma apanso, tiyenera kusankha chakudya chovuta kudya.Koma si chakudya chopatsa thanzi chokha chomwe chili ndi shuga wambiri. Pafupifupi theka la ma calories anu ayenera kuchokera ku tirigu wonse, ndiwo zamasamba, ndi zipatso. Chepetsani zakudya zokhala ndi shuga monga buledi woyera, mpunga woyera, zakumwa zotsekemera, makeke, ndi mabisiketi momwe mungathere.

6. Musamadumphe chakudya.

Anthu ena sadya chakudya cham'mawa ndi chamasana pofuna kuchepetsa thupi. Ichi ndi chizolowezi choipa kwambiri . Izi zikachitika, amadya mopitirira muyeso chifukwa amakhala ndi njala nthawi ina akadya. M'malo mwake, kuwonjezera pa zakudya zitatu zazikulu, onjezerani zokhwasula-khwasula ziwiri zazing'ono zopatsa thanzi (monga chipatso, yogurt). Izi zikutanthauza kudya pang'ono 5-6 patsiku. Koma muyenera kusamala ndi kuchuluka kwa ma calories.

7. Chepetsani kudya mchere

Kudya mchere wambiri ndi chifukwa chachikulu cha kuthamanga kwa magazi. Kuthamanga kwa magazi kwambiri ndi mdani wamkulu wa mtima. Chifukwa chake, chepetsani kuchuluka kwa mchere womwe umawonjezeredwa muzakudya. M'malo mwake, gwiritsani ntchito zinthu monga laimu, tsabola, ndi viniga. Ma sosi, ma pickles, nyama zouma, ndi masoseji ogulidwa m'sitolo ali ndi mchere wambiri, choncho chepetsani. Ndikofunikanso kuphatikiza zakudya zokhala ndi potaziyamu, magnesium, ndi calcium . Izi zimapezeka zambiri muzinthu monga nthochi, sipinachi, nyemba, ndi yogati.

8. Tiyeni tichite masewera olimbitsa thupi pang'ono tsiku lililonse.

Monga zakudya, kuchita masewera olimbitsa thupi n'kofunika kwambiri pamtima. Kuchita masewera olimbitsa thupi kumalimbitsa mtima, kumayendetsa kuyenda kwa magazi, kumawongolera kuthamanga kwa magazi, kumawonjezera cholesterol "yabwino" (HDL) , komanso kumathandiza kuchepetsa shuga m'magazi ndi kulemera kwa thupi. Khalani ndi chizolowezi chochita zinthu mwachangu, monga kuyenda, kukwera njinga, kapena kusambira, kwa mphindi zosachepera 30 patsiku. Lankhulani ndi dokotala wanu musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi .

9. Imwani madzi okwanira

Ndikofunikira kwambiri kuti thupi lanu likhale ndi madzi okwanira. Kumwa madzi okwanira kumakupangitsani kumva kukhuta ndipo kumachepetsa chilakolako chanu. Funsani dokotala wanu kuchuluka kwa madzi omwe muyenera kumwa patsiku. Anthu ena omwe ali ndi matenda a mtima kapena impso angafunike kuchepetsa kumwa madzi. Komanso, kumbukirani kuti zakudya zokhala ndi madzi ambiri monga mavwende ndi nkhaka zimathandizanso.