Contents
Dokokin abinci mai gina jiki waɗanda zasu taimaka ƙarfafa lafiyar zuciya da tasoshin jini
Cututtukan zuciya da jijiyoyin jini sun kasance kan gaba wajen mutuwa a yawancin ƙasashe na duniya, ciki har da Rasha. Kowace rana dukanmu muna yin zaɓe: mu kyautata ko cutar da zuciyarmu. Kowace rana za mu iya taimaka masa ta hanyar ba da fifiko ga aƙalla ɗan gajeren tafiya a kan bas, 'ya'yan itace masu cikakke akan wani biredi. Da ke ƙasa akwai jerin abinci masu lafiya waɗanda ke inganta aikin zuciya.
Vitamins don ƙarfafa zuciya
Ɗaya daga cikin mahimman abubuwan da ake amfani da su a cikin abincin abinci shine antioxidants. Vitamins A, C, D, E suna da kaddarorin antioxidant, da ma'adanai da phytonutrients iri-iri kamar carotenoids da polyphenols da ake samu a cikin kayan lambu da 'ya'yan itatuwa.
TOP 10 mafi kyawun abinci mai lafiya ga zuciya
To, menene su, abinci mafi amfani don ƙarfafa zuciya da tasoshin jini?
- blueberries
Blueberries sun ƙunshi antioxidants masu ƙarfi da ake kira polyphenols. Suna kare hanyoyin jini daga lalacewa ta hanyar kumburi. Anthocyanins na taimakawa wajen hana hawan jini.
- man zaitun
Monounsaturated fats, waxanda suke da wadata a cikin mai kayan lambu, gami da karin man zaitun budurci (karin budurwa), kare zuciya da tsarin zuciya
- kwayoyi
Almonds, walnuts, da macadamia suna cike da bitamin, ma'adanai, furotin, da mai mai lafiya. Wadannan kitse suna haɓaka matakin cholesterol mai kyau, kuma ana ɗaukar “mummunan” cholesterol daga tasoshin jini zuwa hanta, inda aka lalata shi. Har ila yau, 'ya'yan itatuwa suna dauke da bitamin E, wanda ke kare kwayoyin halitta masu lalacewa ta hanyar free radicals.
- Kifi mai kitse da ake samu a cikin ruwan sanyi
Abincin da ke da amfani ga zuciya da tasoshin jini: salmon, mackerel, anchovies, herring, trout, sardines suna da wadata a cikin omega-3 fatty acids. Suna kare zuciya, rage ƙwayar cholesterol da hawan jini, rage kumburi, da rage jinkirin samuwar plaque a cikin arteries.
- Koren ganye masu duhu
Kale, alayyahu, da sauran duhu kore sun ƙunshi carotenoids, folic acid, magnesium, potassium, da calcium. Electrolytes suna daidaita hawan jini, carotenoids da sauran abubuwan gina jiki suna kare bangon tashar jini daga lalacewar iskar oxygen, kuma folate yana taimakawa ƙananan matakan homocysteine , wanda zai iya lalata tsarin zuciya.
- Dark cakulan
Epicatechin a cikin koko yana ƙara yawan nitric oxide, maɓalli mai mahimmanci don lafiyar jini, kuma yana taimakawa wajen daidaita hawan jini. Zaɓi cakulan duhu kawai tare da abun ciki na koko na akalla 70%.
- avocado
Avocados, waɗanda ke da wadataccen kitse masu lafiyayyan zuciya da bitamin E, suna ci gaba da kasancewa cikin jerin abinci masu lafiyayyen zuciya. Ƙara shi a cikin salatin don ƙara yawan ƙwayar carotenoids (irin su alayyafo, tumatir, karas, barkono), wanda kuma yana kare zuciya.
- Chia da flax tsaba
Suna da wadata a cikin omega-3 fatty acids, alpha-linolenic acid, ma'adanai, mai narkewa da fiber maras narkewa.
- Tafarnuwa
Ta hanyar hana toshewar hanyoyin jini, tafarnuwa tana rage haɓakar atherosclerosis kuma tana rage hawan jini. Kuma yawancin antioxidants na halitta suna taimakawa kare zuciya da tasoshin jini.
- tumatir
Tumatir ya ƙunshi carotenoids da lycopene mai ƙarfi na antioxidant. Yana rage hawan jini da muggan matakan cholesterol, ta yadda zai kare zuciya da tasoshin jini.
TOP na abinci mafi cutarwa ga zuciya
Don ingantacciyar lafiya da lafiya, yana da mahimmanci a yi ƙoƙarin cin abinci na tushen shuka mai wadatar antioxidants. A lokaci guda, wajibi ne don rage yawan amfani da adadin kuzari masu haifar da cutar "marasa amfani". Tabbas, wani lokaci kuna iya ba da kanku, kawai kuna buƙatar sanin lokacin da za ku daina. Kun riga kun san abincin da ke da amfani ga zuciya, amma abincin da ke haifar da kumburi a cikin jiki.
- Add sugar
Ƙara sukari (misali, a cikin abincin masana'antu) yana ƙarfafa sakin cytokines masu kumburi.
- Mai ladabi mai dauke da abinci mai narkewa
Farin gari mai ladabi, farar shinkafa da abinci dafaffe suna da saurin mummunan tasiri akan sukarin jini kuma an san su da tasirin kumburi. Yi ƙoƙarin zaɓar nau'in carbohydrates da aka samo asali (gurasa, taliya, da dai sauransu) - buckwheat, amaranth, gero, tef, hatsi, masara, quinoa, speled.
- transgender
Ana samun su a cikin abinci mai sauri da soyayye da gasa abinci irin su kek, cookies, donuts, snacks, crackers, chips, da wasu margarine. Bincike ya nuna cewa cin kitsen mai yana da alaƙa da manyan matakan ƙwayoyin cuta masu kumburi a cikin jini.
- Monosodium glutamate - mai haɓaka dandano
Monosodium glutamate yana ba da gudummawa ga haɓakar kumburi mai mahimmanci, kiba gabaɗaya da nau'in ciwon sukari na II. Bugu da ƙari, yana haifar da kumburin hanta da steatohepatitis maras barasa.
- Abinci na gina jiki
Waɗannan sun haɗa da duk abincin da ba na halitta ba waɗanda aka ƙara zuwa abinci don haɓaka rayuwar rayuwa, rage farashi, da canza ɗanɗano na halitta. Misali, abubuwan kiyayewa, kayan zaki na wucin gadi, launuka da dandano.
- Barasa fiye da kima
Smallananan giya - har zuwa misali 7 na yau da kullun a kowane mako - na iya ma amfani ga jiki, bisa ga binciken da yawa, amma wucewar wannan ƙwayar yana ƙara alamun alamun kumburi.
Gabaɗaya shawarwari don inganta aikin tsarin jijiyoyin jini
Bincike daban-daban ya nuna cewa yin tafiya na sa'o'i 1-2 kawai a mako (wato minti 15-20 a rana) yana rage yiwuwar kamuwa da ciwon zuciya, bugun jini ko ciwon sukari, kuma yana rage haɗarin mutuwa da wuri.
Akwai hanya ɗaya kawai don kawar da kumburi - don cin abinci a cikin "na halitta" su. Ba da fifiko ga hadaddun carbohydrates (kamar sabbin 'ya'yan itatuwa da kayan marmari). Rage cin abinci mai arzikin omega-6 da kayan abinci da aka shirya da su. Ka tuna cewa kana buƙatar abinci da bitamin don kiyaye tsarin lafiyar zuciyarka.