Wake wazibona iziphuzo, ubisi, nezinkwa ezibhalwe ukuthi “ziqinisiwe”? Noma “zingeziwe ngevithamini D”? Lokhu yilokho esikubiza ngokuthi “ukudla okusebenzayo.” Ngamanye amazwi, kungukudla okufakwe ngokwenziwa nezinye izakhamzimba ezizuzisa impilo yethu, ngaphezu kwezakhamzimba ezikhona ngokwemvelo kulokho kudla. Ngakho-ke, ingabe lokhu kudla kuhle ngempela empilweni yenhliziyo yethu? Ngakho-ke, yiziphi izakhamzimba esizidingayo ngempela? Ake sixoxe ngalokhu ngokuningiliziwe namuhla.
Kodwa ngaphambi kokuba sikhulume ngalokhu kudla 'okukhethekile', kunemikhuba emihle okufanele sonke singene kuyo nakanjani. Lena isisekelo senhliziyo enempilo. Ngaphandle kokwenza lezi zinto ngendlela efanele, ukudla nje lokho kudla 'okukhethekile' ngeke kuveze imiphumela eminingi.
- Yidla ukudla okusha nokunomsoco: Faka izithelo eziningi, imifino, imifino eluhlaza, okusanhlamvu okuphelele (njenge-millet, i-oats, ilayisi elinsundu), kanye nokudla kobisi okunamafutha aphansi (njenge-yogurt) ekudleni kwakho kwansuku zonke.
- Ukuzivocavoca: Thola okungenani imizuzu engama-30 yokuzivocavoca okunamandla aphakathi ngosuku. Ukuhamba ngokushesha, ukugijima, noma ukugibela ibhayisikili kuyizinketho ezinhle.
- Gwema ukubhema ngokuphelele: Lesi esinye sezitha ezinkulu zenhliziyo.
- Lawula usawoti: Qaphela inani likasawoti olifaka ekudleni kwakho.
Uma usuzenze umkhuba lezi zinto eziyisisekelo, ukuqaphela izakhamzimba ezi-5 ezifakwe ekudleni okusebenzayo esikhulume ngakho ekuqaleni kuzoba usizo olukhulu ekugcineni inhliziyo yakho iphilile nakakhulu.
Izakhamzimba ezi-5 ezinempilo yenhliziyo
Ake sibheke manje ukuthi ziyini lezi zakhamzimba ezengeziwe ngokukhethekile nokuthi zisiza kanjani imizimba yethu.
1. Umngane omkhulu wenhliziyo: Ama-fatty acid e-Omega-3
Cishe uke wezwa nge-omega-3s. Ikakhulukazi izinhlobo ze-omega-3s ezibizwa nge-DHA ne-EPA zibaluleke kakhulu enhliziyweni yethu.
- Lapho itholakala khona ngokwemvelo: Izinhlanzi ezinamafutha njenge-salmon, i-tuna, ne-mackerel, kanye nenani elincane elivela kumantongomane afana nama-alimondi, ama-walnuts, nama-cashews.
- Njengokudla Okusebenzayo: Lokhu manje sekungezwa ekudleni okufana nemikhiqizo yesoya, ubisi, iyogathi, amaqanda, ezinye izinhlobo ze-pasta, kanye ne-margarine.
Ama-Omega-3 asiza ukulawula ukuvuvukala emzimbeni, okungaholela ezifweni zenhliziyo. Aphinde andise ukuguquguquka kwemithambo yegazi futhi anciphise ingozi yokuqhekeka kwegazi.
Akukhona lokhu kuphela, kuthiwa i-Omega-3 iyasiza ekuthuthukiseni impilo yengqondo, inkumbulo, kanye nokunciphisa ingozi yezimo ezifana ne-rheumatoid arthritis.
2. Ama-Plant Sterols nama-Stanols: Aphazamisa Ukumuncwa Kwe-Cholesterol
Lezi yizinto zemvelo ezivela ezitshalweni. Kalula nje, zifana ne-cholesterol etholakala ezitshalweni. Siphinde sizibize ngokuthi ``ama-Phytosterols``.
- Izindawo ezenzeka ngokwemvelo:Zitholakala ngokwemvelo kumantongomane, emafutheni amantongomane, kubhontshisi, ezithelweni nasemifino.
- Njengokudla Okusebenzayo: Lokhu kungatholakala ku-margarine, ibhotela, iziphuzo ezithile zezithelo, i-yogurt, ubisi, kanye nezindawo zokudla okulula emakethe.
Lokhu kusebenza ngendlela emangalisayo kakhulu. Lawa ma-Plant Sterols nama-Stanols avimba ukumuncwa kwe-cholesterol ekudleni esikudlayo emizimbeni yethu esuka emathunjini ethu. Ngakho-ke, asiza kakhulu ekunciphiseni izinga le -LDL ("embi") cholesterol egazini lethu. Kuthiwa uma uthola cishe amagremu angu-2-3 alawa ngosuku, ungawufinyelela lo mphumela.
3. Kubalulekile ekugayweni kokudla kanye nenhliziyo: I-fibre
I-fibre iyisakhi esisaziyo sonke, kodwa abantu abaningi abatholi inani le-fiber abalidingayo nsuku zonke.
- Imithombo etholakala ngokwemvelo: izithelo, imifino, imifino eluhlaza, imidumba efana nobhontshisi, uphizi, okusanhlamvu okuphelele (ama-oats, amabele, ibhali), kanye namantongomane.
- Ukudla Okusebenzayo: Kunemikhiqizo efana nesinkwa, ama-waffle, okusanhlamvu, nobisi lwesoya olune-fiber eyengeziwe.
I-fibre yehlisa amazinga ethu e-LDL ("amabi") cholesterol, inciphisa ingozi yesifo senhliziyo. Iphinde isize ekugayweni kokudla futhi ivimbele ukuqunjelwa. I-fibre iyasiza futhi ekunciphiseni ingozi yezinhlobo ezithile zomdlavuza.
4. Akuyona nje eyamathambo: I-Calcium
Nakuba igama elithi calcium livame ukufika engqondweni uma sicabanga ngamazinyo namathambo, i-calcium nayo ibalulekile ekusebenzeni kahle kwenhliziyo.
- Imithombo yemvelo: Ukudla kobisi okufana nobisi, iyogathi, noshizi. Ngaphezu kwalokho, imifino eluhlaza njengespinashi nekale, ubhontshisi, ama-alimondi, kanye nembewu yesesame nakho kuqukethe i-calcium.
- Njengokudla Okusebenzayo: Ungabona iziphuzo zezithelo, isinkwa, kanye nemikhiqizo yesoya ene-calcium eyengeziwe.
I-calcium isiza ukugcina ukushaya kwenhliziyo okuvamile. Ibalulekile futhi ekujiyeni kwegazi kanye nokudluliselwa kwemizwa yezinzwa.
5. Ngaphezu kwalokho okuthola elangeni: I-Vitamin D
Njenge-calcium, abantu abaningi bantula i-vitamin D. Imizimba yethu ikhiqiza i-vitamin D uma isikhumba sethu sichayeka elangeni, kodwa akwanele ngaso sonke isikhathi.
- Lapho kwenzeka khona ngokwemvelo: Inani elincane litholakala ezintweni ezifana nezinhlanzi ezinamafutha kanye namaqanda aqanda.
- Njengokudla Okusebenzayo: Ubisi, iyogathi, ushizi, iziphuzo zezithelo, okusanhlamvu, kanye ne-margarine ene-vitamin D eyengeziwe kuvame ukutholakala.
Ucwaningo luthole ukuthi i-vitamin D ingasiza ekuvimbeleni umfutho wegazi ophakeme kanye nokulimala kwemithambo yegazi. I-Vitamin D nayo ibalulekile ekugcineni amasosha omzimba eqinile, ukuvimbela ukucindezeleka, kanye nokugcina amathambo ephilile.
| Isigaba sezakhamzimba | Izinzuzo eziyinhloko zenhliziyo nomzimba |
|---|---|
| I-Omega-3 | Kunciphisa ingozi yokuhlaselwa yinhliziyo, kwandisa ukuguquguquka kwemithambo yegazi, futhi kunciphisa ukujiya kwegazi. |
| Ama-Plant Sterols nama-Stanols | Kunciphisa ukumuncwa kwe-cholesterol emzimbeni ekudleni, kwehlisa amazinga e-LDL ("amabi") e-cholesterol. |
| I-Fiber | Yehlisa i-LDL ("embi") cholesterol kanye nengozi yesifo senhliziyo, futhi yenza kube lula ukugaya ukudla. |
| I-calcium | Ilawula ukushaya kwenhliziyo, isiza ekuqhekekeni kwegazi, futhi iqinisa amathambo namazinyo. |
| I-Vitamin D | Kungasiza ekuvimbeleni umfutho wegazi ophakeme kanye nokulimala kwemithambo yegazi, kuqinisa amasosha omzimba. |
Okokugcina, into ebaluleke kakhulu
Nakuba lokhu kudla okusebenzayo kunganikeza impilo yethu amandla engeziwe, sidinga ukuqonda ukuthi akulona imilingo . Ukudla okunempilo, ukugcina isisindo esinempilo, indlela yokuphila esebenzayo, kanye nokuhlolwa njalo kwezokwelapha kuyimfihlo yangempela yenhliziyo enempilo.
Uma ufuna ukwazi okwengeziwe ngalokhu, noma uma ufuna ukwazi ukuthi yiziphi izakhamzimba ezidingwa ngumzimba wakho nokuthi ungazithola kanjani kangcono, qiniseka ukuthi ukhuluma nodokotela wakho . Akuzona zonke izinto ozibonayo ezikhangisweni ezingase zikufanele. Udokotela wakho ungumuntu ongcono kakhulu wokuncoma ukuthi yini engcono kakhulu kuwe, kuye ngesimo sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- 'Ukudla okusebenzayo', noma ukudla okunomsoco othuthukisiwe, kungasiza ekusekeleni impilo yenhliziyo. Kodwa-ke, akulona indawo yendlela yokuphila enempilo.
- Isisekelo senhliziyo enempilo sihlala siwukudla okulinganiselayo (izithelo, imifino, okusanhlamvu okuphelele), ukuvivinya umzimba njalo , ukugwema ukubhema, kanye nokulawula usawoti odliwayo.
- I-Omega-3, ama-Plant Sterols, i-Fiber, i-Calcium, kanye ne-Vitamin D yizakhamzimba ezizuzisa kakhulu inhliziyo. Lokhu kungatholakala ekudleni kwemvelo kanye nasekudleni okuqinisiwe.
- Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, noma ukuthembela ekudleni okukhethekile okufana nalokhu, qiniseka ukuthi uthintana nodokotela wakho.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho