Ngaba wakha wazibona iziselo, ubisi, kunye nesonka ezibhalwe "eziqinisiweyo"? Okanye "ezongeziweyo ngevithamini D"? Ezi zizinto esizibiza ngokuba "kukutya okusebenzayo." Ngamanye amazwi, kukutya okongezwe ngokwenziwa kunye nezinye izondlo eziluncedo kwimpilo yethu, ukongeza kwizondlo ezifumaneka ngokwendalo kwezo zokutya. Ngaba oku kutya kulungile ngokwenene kwimpilo yentliziyo yethu? Ngoko ke, zeziphi izondlo esizidingayo ngokwenene? Masithethe ngokunzulu ngale nto namhlanje.
Kodwa ngaphambi kokuba sithethe ngezi zinto zokutya 'ezikhethekileyo', kukho imikhwa emihle ekufuneka sonke siyithathele kuyo. Ezi zisisiseko sentliziyo esempilweni. Ngaphandle kokuzenza kakuhle ezi zinto, ukutya nje ezo zinto 'zikhethekileyo' akuyi kuvelisa ziphumo zingako.
- Yitya ukutya okutsha nokunesondlo: Faka iziqhamo, imifuno, imifuno eluhlaza, iinkozo ezipheleleyo (ezifana ne-millet, i-oats, irayisi emdaka), kunye nokutya kobisi okunamafutha aphantsi (okufana neyogathi) ekutyeni kwakho kwemihla ngemihla.
- Ukuzilolonga: Fumana ubuncinci imizuzu engama-30 yokuzilolonga ngamandla aphakathi ngosuku. Ukuhamba ngokukhawuleza, ukubaleka, okanye ukukhwela ibhayisekile zezona ndlela zilungileyo.
- Kuphephe ukutshaya ngokupheleleyo: Olu lolunye lwezona ntshaba zinkulu zentliziyo.
- Lawula ityuwa: Lumka malunga nobungakanani betyuwa obongeza ekutyeni kwakho.
Wakuba uzenze umkhwa ezi zinto zisisiseko, ukwazi ngezondlo ezi-5 ezongezwe kukutya okusebenzayo esithethe ngako ngaphambili kuya kuba luncedo olukhulu ekugcineni intliziyo yakho isempilweni nangakumbi.
Izakhamzimba ezi-5 ezisempilweni yentliziyo
Ngoku makhe sijonge ukuba zeziphi ezi zondlo zongezelelweyo kunye nendlela ezinceda ngayo imizimba yethu.
1. Umhlobo osenyongweni wentliziyo: ii-Omega-3 fatty acids
Mhlawumbi ukhe weva ngee-omega-3s. Ingakumbi iintlobo zee-omega-3s ezibizwa ngokuba yi-DHA kunye ne-EPA zibaluleke kakhulu entliziyweni yethu.
- Imithombo yendalo: Iintlanzi ezinamafutha ezifana nesalmon, i-tuna, kunye ne-mackerel, kunye nezixa ezincinci ezivela kumandongomane afana nee-almond, ii-walnuts kunye nee-cashews.
- Njengokutya Okusebenzayo: Oku ngoku kongezwa ekutyeni okufana neemveliso zesoya, ubisi, iyogathi, amaqanda, ezinye iintlobo zepasta, kunye nemargarine.
Ii-Omega-3 zinceda ekulawuleni ukudumba emzimbeni, okunokubangela isifo sentliziyo. Zikwanyusa ukuguquguquka kwemithambo yegazi kwaye zinciphise umngcipheko wokuqhekeka kwegazi.
Ayipheleli nje apho, kuthiwa i-Omega-3 inceda ukuphucula impilo yengqondo, inkumbulo, kwaye inciphise umngcipheko wezifo ezifana ne-rheumatoid arthritis.
2. IiSterols zeZityalo kunye neeStanols: Eziphazamisa ukufunxwa kweCholesterol
Ezi zizinto zendalo ezivela kwizityalo. Kalula nje, zifana ne-cholesterol efumaneka kwizityalo. Sikwabiza ezi ``Phytosterols```.
- Iindawo ezenzeka ngokwendalo:Zifumaneka ngokwemvelo kumandongomane, iioyile zamandongomane, iimbotyi, iziqhamo kunye nemifuno.
- Njengokutya okuSebenzayo: Oku kunokufumaneka kwi-margarine, ibhotolo, ezinye iziselo zeziqhamo, iyogathi, ubisi, kunye nee-snack bar ezithengiswayo.
Ezi zisebenza ngendlela enomdla kakhulu. Ezi Plant Sterols kunye neeStanols zithintela ukufunxwa kwe-cholesterol ekutyeni esikutyayo emizimbeni yethu evela emathunjini ethu. Ke ngoko, zinceda kakhulu ekunciphiseni inqanaba le -LDL ("embi") cholesterol egazini lethu. Kuthiwa ukuba ufumana malunga neegram ezi-2-3 zezi ngosuku, ungafikelela kwesi siphumo.
3. Kubalulekile ekugayweni kwesisu nasentliziyweni: Ifayibha
Ifayibha sisondlo esisaziyo sonke, kodwa abantu abaninzi abafumani ubuninzi befayibha abayidingayo yonke imihla.
- Imithombo yendalo: iziqhamo, imifuno, imifuno eluhlaza, iimbotyi ezifana neembotyi, ii-peas, iinkozo ezipheleleyo (ii-oats, i-millet, irhasi), kunye neenati.
- Ukutya Okusebenzayo: Kukho iimveliso ezifana nesonka, iiwaffle, iicereal, kunye nobisi lwesoya olunefayibha eyongezelelweyo.
Ifayibha yehlisa amanqanaba ethu e-LDL ("amabi") e-cholesterol, inciphisa umngcipheko wesifo sentliziyo. Ikwanceda ekugayweni kokutya kwaye ithintele ukuqhina. Ifayibha ikwanceda ekunciphiseni umngcipheko weentlobo ezithile zomhlaza.
4. Ayisiyo yamathambo kuphela: I-calcium
Nangona igama elithi calcium lidla ngokufika engqondweni xa sicinga ngamazinyo namathambo, i-calcium ikwabalulekile ekusebenzeni kakuhle kwentliziyo.
- Imithombo yendalo: Ukutya kobisi okufana nobisi, iyogathi, kunye netshizi. Ukongeza, imifuno eluhlaza efana nesipinatshi kunye nekale, iimbotyi, iialmond, kunye nembewu yesesame nazo ziqulathe icalcium.
- Njengokutya Okusebenzayo: Ungabona iziselo zeziqhamo, isonka, kunye neemveliso zesoya ezine-calcium eyongeziweyo.
I-calcium inceda ukugcina isantya sentliziyo sihamba kakuhle. Ikwabalulekile ekujiyeni kwegazi nasekudluliseleni kwemithambo-luvo.
5. Ukongeza koko ukufumana elangeni: iVithamin D
Njenge-calcium, abantu abaninzi abanayo i-vitamin D eyaneleyo. Imizimba yethu ivelisa i-vitamin D xa ulusu lwethu luchatshazelwa lilanga, kodwa alwanelanga rhoqo.
- Apho ifumaneka khona ngokwendalo: Inani elincinci lifumaneka kwizinto ezifana neentlanzi ezinamafutha kunye namaqanda omthubi.
- Njengokutya okuSebenzayo: Ubisi, iyogathi, itshizi, iziselo zeziqhamo, iicereal, kunye nemargarine enevithamini D eyongezelelweyo zixhaphakile.
Uphando lufumanise ukuba i-vitamin D inokunceda ekuthinteleni uxinzelelo lwegazi oluphezulu kunye nomonakalo kwimithambo yegazi. I-Vitamin D ikwabalulekile ekugcineni inkqubo yomzimba yokuzikhusela iqinile, ukuthintela ukudakumba, kunye nokugcina amathambo esempilweni.
| Icandelo lezondlo | Iingenelo eziphambili zentliziyo nomzimba |
|---|---|
| I-Omega-3 | Inciphisa umngcipheko wokuhlaselwa yintliziyo, yonyusa ukuguquguquka kwemithambo yegazi, kwaye inciphisa ukujiya kwegazi. |
| IiSterols zeZityalo kunye neeStanols | Iyanciphisa ukufunxwa kwe-cholesterol emzimbeni ekutyeni, inciphisa amanqanaba e-LDL ("amabi") e-cholesterol. |
| Ifayibha | Inciphisa i-LDL ("embi") i-cholesterol kunye nomngcipheko wesifo sentliziyo, kwaye inceda ekugayweni kokutya. |
| I-calcium | Ilawula ukubetha kwentliziyo, inceda ekujiyeni kwegazi, kwaye iqinisa amathambo namazinyo. |
| IVithamin D | Inokunceda ekuthinteleni uxinzelelo lwegazi oluphezulu kunye nomonakalo wemithambo yegazi, yonyusa amajoni omzimba. |
Okokugqibela, eyona nto ibalulekileyo
Nangona oku kutya kuluncedo kunokunika impilo yethu amandla angakumbi, kufuneka siqonde ukuba akuyonto imangalisayo . Ukutya okunesondlo, ukugcina ubunzima obusempilweni, indlela yokuphila esebenzayo, kunye nokuhlolwa rhoqo ngugqirha yeyona mfihlo yokwenene yentliziyo esempilweni.
Ukuba ufuna ukwazi okungakumbi ngale nto, okanye ukuba ufuna ukwazi ukuba zeziphi izondlo ezifunwa ngumzimba wakho kunye nendlela yokuzifumana ngcono, qiniseka ukuba uthetha nogqirha wakho . Ayizizo zonke izinto ozibonayo kwiintengiso ezinokuba zilungele wena. Ugqirha wakho ngumntu ofanelekileyo ukucebisa oko kukulungeleyo, kuxhomekeke kwimeko yakho yempilo.
Umyalezo Wokuya Ekhaya
- 'Ukutya okusebenzayo', okanye ukutya okunesondlo esongezelelekileyo, kunokunceda ukuxhasa impilo yentliziyo. Nangona kunjalo, azithathi indawo yendlela yokuphila enempilo.
- Isiseko sentliziyo esempilweni sisoloko sisidlo esinokulinganisela (iziqhamo, imifuno, iinkozo ezipheleleyo), ukuzilolonga rhoqo , ukuphepha ukutshaya, kunye nokulawula ukutya ityuwa.
- I-Omega-3, iiPlant Sterols, iFiber, iCalcium, kunye neVithamin D zizinto eziluncedo kakhulu entliziyweni. Ezi zinokufunyanwa ekutyeni kwendalo kunye nasekutyeni okuqinisiweyo.
- Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, okanye uthembele ekutyeni okukhethekileyo okufana noku, qiniseka ukuba uqhagamshelana nogqirha wakho.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho