Tiyeni tiphunzire za zakudya 'zapadera' (zakudya zogwira ntchito) zomwe zimapatsa mtima wanu mphamvu.

Kodi mudawonapo zakumwa, mkaka, ndi buledi zolembedwa kuti "zolimbikitsidwa"? Kapena "zowonjezera vitamini D"? Izi ndi zomwe timangotcha "zakudya zogwira ntchito." Mwanjira ina, ndi zakudya zomwe zawonjezeredwa ndi michere ina yothandiza pa thanzi lathu, kuwonjezera pa michere yomwe ili muzakudyazo. Ndiye kodi zakudyazi ndi zabwinodi pa thanzi la mtima wathu? Ndiye, ndi michere iti yomwe timafunikiradi? Tiyeni tikambirane mwatsatanetsatane lero.

Koma tisanalankhule za zakudya 'zapadera' izi, pali zizolowezi zabwino zomwe tonsefe tiyenera kuzitsatira. Izi ndiye maziko a mtima wathanzi. Popanda kuchita izi moyenera, kungodya zakudya 'zapadera' sikudzapereka zotsatira zambiri.

• Idyani zakudya zatsopano komanso zopatsa thanzi: Pazakudya zanu za tsiku ndi tsiku, pangani zipatso, ndiwo zamasamba, masamba, tirigu wonse (monga mapira, oats, mpunga wofiirira), ndi zakudya za mkaka zopanda mafuta ambiri (monga yogati).
• Maseŵero Olimbitsa Thupi: Chitani maseŵero olimbitsa thupi osachepera mphindi 30 patsiku. Kuyenda mwachangu, kuthamanga, kapena kukwera njinga ndi njira zabwino.
• Pewani kusuta fodya konse: Ichi ndi chimodzi mwa adani akuluakulu a mtima.
• Lamulirani mchere: Samalani ndi kuchuluka kwa mchere womwe mumawonjezera muzakudya zanu.

Mukayamba kuchita zinthu zofunika izi, kudziwa zakudya zisanu zomwe zimawonjezeredwa muzakudya zomwe takambirana kale kudzakuthandizani kwambiri kuti mtima wanu ukhale wathanzi.

Zakudya 5 zabwino pamtima

Tiyeni tsopano tiwone zomwe michere yapaderayi imawonjezera komanso momwe imathandizira matupi athu.

1. Bwenzi lapamtima la mtima: Omega-3 fatty acids

Mwina mwamvapo za omega-3s. Makamaka mitundu ya omega-3s yotchedwa DHA ndi EPA ndi yofunika kwambiri pamtima pathu.

• Kumene imapezeka mwachilengedwe: Nsomba zamafuta monga salimoni, tuna, ndi mackerel, komanso pang'ono kuchokera ku mtedza monga amondi, walnuts, ndi cashews.
• Monga Zakudya Zothandiza: Izi tsopano zimawonjezedwa ku zakudya monga soya, mkaka, yogati, mazira, mitundu ina ya pasitala, ndi margarine.

Sikuti izi zokha, Omega-3 akuti imathandiza kukonza thanzi la maganizo, kukumbukira, komanso kuchepetsa chiopsezo cha matenda monga nyamakazi.

2. Ma Sterols a Zomera ndi Ma Stanols: Omwe Amasokoneza Kuyamwa kwa Cholesterol

Izi ndi zinthu zachilengedwe zomwe zimachokera ku zomera. Mwachidule, zimafanana ndi cholesterol yomwe imapezeka m'zomera. Timazitchanso kuti ``Phytosterols``.

• Malo ochitika mwachilengedwe:Amapezeka mwachilengedwe mu mtedza, mafuta a mtedza, nyemba, zipatso, ndi ndiwo zamasamba.
• Monga Zakudya Zothandiza: Izi zimapezeka mu margarine, batala, zakumwa zina za zipatso, yogurt, mkaka, ndi zakumwa zoziziritsa kukhosi zomwe zimapezeka pamsika.

Izi zimagwira ntchito modabwitsa kwambiri. Ma Plant Sterols ndi Stanols awa amaletsa kuyamwa kwa cholesterol kuchokera ku chakudya chomwe timadya kupita m'thupi lathu kuchokera m'matumbo athu. Chifukwa chake, zimathandiza kwambiri kuchepetsa kuchuluka kwa cholesterol ("yoyipa") m'magazi athu. Akuti ngati mutapeza pafupifupi magalamu 2-3 a izi patsiku, mutha kupeza zotsatira izi.

3. Chofunika kwambiri pakugaya chakudya ndi mtima: Ulusi

Ulusi ndi michere yomwe tonse timaidziwa, koma anthu ambiri sapeza ulusi wofunikira tsiku lililonse.

• Magwero achilengedwe: zipatso, ndiwo zamasamba, masamba obiriwira, nyemba monga nyemba, nandolo, tirigu wonse (oat, mapira, barele), ndi mtedza.
• Zakudya Zothandiza: Pali zinthu monga buledi, ma waffle, chimanga, ndi mkaka wa soya wokhala ndi ulusi wowonjezera.

Ulusi umachepetsa kuchuluka kwa cholesterol m'thupi lathu (LDL), kuchepetsa chiopsezo cha matenda a mtima. Umathandizanso kugaya chakudya komanso kupewa kudzimbidwa. Ulusi umathandizanso kuchepetsa chiopsezo cha mitundu ina ya khansa.

4. Osati mafupa okha: Calcium

Ngakhale kuti mawu akuti calcium nthawi zambiri amakumbukiridwa tikamaganizira za mano ndi mafupa, calcium ndi yofunika kwambiri pakugwira ntchito bwino kwa mtima.

• Zinthu zachilengedwe: Zakudya za mkaka monga mkaka, yogati, ndi tchizi. Kuphatikiza apo, ndiwo zamasamba zobiriwira monga sipinachi ndi kale, nyemba, amondi, ndi mbewu za sesame zimakhalanso ndi calcium.
• Monga Zakudya Zothandiza: Mutha kuwona zakumwa za zipatso, buledi, ndi soya zokhala ndi calcium yowonjezera.

Calcium imathandiza kuti mtima uzigunda bwino. Ndi yofunikanso kuti magazi aziuma komanso kuti mitsempha ifalikire.

5. Kuwonjezera pa zomwe mumapeza kuchokera ku dzuwa: Vitamini D

Monga calcium, anthu ambiri ali ndi vitamini D yochepa. Thupi lathu limapanga vitamini D khungu lathu likakumana ndi kuwala kwa dzuwa, koma nthawi zina sikokwanira.

• Kumene zimachitika mwachilengedwe: Kuchuluka pang'ono kumapezeka mu zinthu monga nsomba zamafuta ndi mazira a dzira.
• Zakudya Zothandiza: Mkaka, yogati, tchizi, zakumwa za zipatso, chimanga, ndi margarine wokhala ndi vitamini D wowonjezera zimapezeka nthawi zambiri.

Kafukufuku wapeza kuti vitamini D ingathandize kupewa kuthamanga kwa magazi komanso kuwonongeka kwa mitsempha yamagazi. Vitamini D ndi yofunikanso kuti chitetezo chamthupi chikhale champhamvu, kupewa kuvutika maganizo, komanso kusunga mafupa athanzi.

Pomaliza, chinthu chofunika kwambiri

Ngakhale zakudya zothandiza izi zingatipatse thanzi labwino, tiyenera kumvetsetsa kuti si matsenga . Zakudya zoyenera, kukhala ndi thupi labwino, moyo wokangalika, komanso kupimidwa nthawi zonse ndi chinsinsi chenicheni cha mtima wathanzi.

Ngati mukufuna kudziwa zambiri za izi, kapena ngati mukufuna kudziwa zakudya zomwe thupi lanu limafunikira komanso momwe mungazizipezere bwino, onetsetsani kuti mwalankhula ndi dokotala wanu . Si zonse zomwe mumawona mu malonda zomwe zingakhale zoyenera kwa inu. Dokotala wanu ndiye munthu wabwino kwambiri woti akupatseni malangizo omwe ali abwino kwa inu, kutengera thanzi lanu.