Mafi Kyawun Abinci Guda 10 Don Hana Ciwo

Shin kuna damuwa game da yuwuwar samun Hadarin jijiyoyin jini (bugun jini) kuma kuna son hana faruwar hakan? Abincin ku na iya taimaka muku ta wannan hanyar.

Sakamakon aikin da kwararru suka yi a cikin tsarin abinci na zamani yana tallafawa wannan ƙaƙƙarfan hippocrates: "bari abinci ya zama likitan ku." Don haka yana da mahimmanci a sanar da ku game da mafi kyawun abinci da abubuwan gina jiki ga zuciya.

Abin da za a cinye don yaƙar bugun jini

Cutar shanyewar jiki ta zama abin damuwa a duniya a yau. Anan akwai wasu abinci waɗanda aka yi imani suna hana bugun jini da inganta lafiyar jijiyoyin jini.

Tafarnuwa

Amfani da tafarnuwa akai -akai yana taimaka muku rage haɗarin Cerebral Vascular Accident (CVA), kamar yadda tafarnuwa kayan yaji ne mai wadataccen sinadarin sulfur. Yana rage samuwar jijiyoyin jini a cikin jijiyoyin jijiyoyin jini kuma yana ƙarfafa hanyoyin halitta na anticoagulation.

Kimanin kashi 80% na shanyewar jiki na faruwa ne sakamakon gudan jini da ke toshe jini zuwa ɓangaren kwakwalwa.

Don samun fa'ida daga duk fa'idodin ta, ana ba da shawarar amfani da ita a cikin ƙasa mai ɗanɗano. Tafarnuwa tana da wasu fa'idodi da yawa masu amfani wajen rigakafin cutar kansa. Hakanan, don gujewa warin baki, tauna faski ko mint, saboda suna da wadata a cikin chlorophyll, wani abu da aka sani yana iyakance wannan rashin jin daɗi!

Karanta: Abinci 10 da ke Ƙara Hadarin Ciwon daji

gyada

Binciken Ostiraliya da aka gudanar a 2004 ya nuna cewa cin 30g na walnuts a kowace rana zai rage mummunan cholesterol (LDL) da kashi 10% bayan watanni shida! Lokacin da muka san cewa tarin mummunan cholesterol yana haifar da haɗarin bugun jini, za mu fahimci cewa goro na taka rawar kariya daga bugun jini.

Gyada zai kuma inganta rabo tsakanin matakin kyakkyawan cholesterol da jimlar cholesterol. Manyan kitse mai kitse, bitamin E, zaruruwa, magnesium, phytosterols da mahaɗan phenolic (gallic acid, da sauransu) sune tushen fa'idarsa.

lemu

Yawan amfani da lemu yana taimakawa rage hawan jini, cholesterol da bugun zuciya. Tabbas, lemu yana ƙunshe da abubuwan gina jiki masu amfani don lafiyar zuciya mai kyau.

Pectin fiber mai narkewa yana aiki kamar katon soso wanda ke shan cholesterol, kamar rukunin magungunan da aka sani da "bile acid sequestrants." Kuma sinadarin potassium da ke cikin lemu yana taimakawa daidaita ma'aunin gishiri, yana kiyaye karfin jini.

Sabuwar bincike ya nuna wani abin da ya fi ban mamaki: Citrus pectin yana taimakawa tsaka tsakin furotin da ake kira galectin-3. Na karshen yana haifar da gazawar zuciya, yanayin da galibi yana da wahalar magani da magani. Pectin yana kunshe a cikin ɓangaren litattafan almara.

Don karantawa: amfanin zuma

Salmon da

Salmon da sauran kifayen mai, kamar sardines da mackerel, sune manyan taurarin abinci masu ƙoshin lafiya. Tabbas, suna ɗauke da adadi mai yawa na kitse ciki har da omega-3.

Bincike ya nuna cewa waɗannan acid suna rage haɗarin arrhythmia (bugun zuciya mara daidaituwa) da atherosclerosis (ƙera plaque a cikin arteries). Suna kuma rage triglycerides.

Ƙungiyar Zuciya ta Amurka (AHA) ta ba da shawarar cin kifi kuma zai fi dacewa mai kifi aƙalla sau biyu a mako. Hakanan ana samun omega-3 acid mai kitse a cikin abubuwan kari na abinci.

Kale

Amfani da shi yana hana atherosclerosis. Mahaifiyarka ta yi daidai lokacin da ta nemi ku cinye katako mai duhu.

Kale yana da komai ya zama abin ƙima, in ji Joel Fuhrman, marubucin mafi kyawun cin abinci don Rayuwa, wanda ke amfani da abinci da motsa jiki don taimakawa marasa lafiya warkar da cututtukan zuciya.

Kale ya ƙunshi antioxidants masu fa'ida na zuciya omega-3 fatty acid, fiber, folate, potassium, da bitamin E. Hakanan yana da wadataccen lutein wanda ke kariya daga farkon atherosclerosis.

Kale kuma ya ƙunshi fili mai ban mamaki, glucoraphanin, wanda ke kunna furotin mai kariya na musamman da ake kira Nrf2.

Don abun ciye-ciye, gwada Brad-Kale's Raw Royal Kale wanda ya bushe kuma an ɗora shi da cashews, tsaba na sunflower, lemun tsami da tafarnuwa.

Dark cakulan

Dark cakulan ya ƙunshi antioxidants waɗanda ke kare jikin ku daga tsattsauran ra'ayi. Suna kuma rage haɗarin bugun zuciya. Ƙananan murabba'i ya isa ya girbe fa'idar cakulan duhu.

Don abun ciye -ciye, ku ci ƙaramin murabba'i! Don karin kumallo, wannan abincin shima ana bada shawara. Zuciyar lafiya tana ba da tabbacin lafiya mara ƙima. Dark cakulan zai iya taimaka maka da wannan, kodayake yana ɗauke da maganin kafeyin.

oats

Oatmeal yana da yawan fiber mai narkewa, wanda zai iya rage matakan cholesterol. A cikin narkewar narkewar abinci, rawar sa tana da mahimmanci: yana hana aikin cholesterol kuma yana hana shi cutar da jiki.

Don haka, ana kubutar da jinin daga wannan sinadarin, kamar yadda aka bayyana Lauren Graf, masanin abinci da kuma babban darektan shirin jin daɗin zuciya a Cibiyar Kiwon Lafiya ta Montefiore a New York.

Graf yana ba da shawarar guje wa hatsi waɗanda ke ɗauke da sukari. Maimakon haka, ta ba da shawarar hatsin girkin da sauri. Sauran hatsi duka, kamar burodi, taliya, da tsaba suma suna da kyau ga zuciya.

Gurneti

Amfani da ruwan rumman yana taimakawa rage atherosclerosis. Rage LDL yana da mahimmanci, amma yana hana oxidation na wannan cholesterol. Lokacin da LDL ya zama mai ƙonawa, yana kan ƙullewa a bangon jijiya, yana haifar da samuwar plaque.

Amma Michael Aviram, farfesa a fannin kimiyyar halittu a Cibiyar Fasaha ta Technion-Israel, ya gano cewa ruwan rumman, tare da keɓaɓɓun maganin antioxidants, ba wai kawai ya toshe ci gaban plaque ba, har ma ya juyar da wasu abubuwan ginawa lokacin da marasa lafiya ke sha. 8 ozaji kowace rana don shekara guda.

Ta yaya zai yiwu?

A cikin karatuttukan baya, Dr. Aviram ya koyi cewa rumman yana kunna enzyme wanda ke rushe cholesterol mai ƙonawa. Ku masu son rumman, amma ba aikin kafin amfani ba, Pom Wonderful yanzu yana yi muku aikin.

Waken

Wake da wake mai fadi suna da fa'idodi da yawa na kiwon lafiya. Suna da wadatar fiber, potassium da folate. Fiber yana taimaka muku jin daɗi sosai. Yana rage cholesterol.

Potassium yana ba da damar tsokar zuciya ta buga da ƙarfi da ƙarfi. Folate yana rushe wasu amino acid, musamman waɗanda ke ƙara haɗarin cututtukan zuciya.

Ƙara wake a cikin salatin ko amfani da su azaman gefe don abincin dare! Ku ci su sau da yawa a mako don kiyaye lafiyar zuciya!

Madarar madara

Milk shine babban tushen alli, wanda yake da mahimmanci ga jiki. Bayan gina kasusuwa masu ƙarfi, yana kuma taimakawa rage hawan jini.

Wannan yana ba da damar bangon jijiyoyin ku su yi aiki yadda yakamata don kada zuciyar ku ta yi aiki sosai don watsa jini ta cikin jikin ku.

Sha aƙalla gilashi ɗaya a rana kuma ƙara wasu tushen alli don saduwa da adadin alli na yau da kullun!

Kammalawa

Lafiyar mu ta dogara da abincin mu. Kuma bugun jini ba shi da makawa lokacin da muka san cewa yana yiwuwa a hana shi ta hanyar yin ɗabi'ar cin wasu abinci. Bugu da ƙari, abincinmu kuma yana da alaƙa da motsin zuciyarmu.

Anorexia da bulimia cututtukan cuta ne masu tilastawa waɗanda ke ba da shaida ga damuwa da damuwa na al'ummomin mu na zamani tare da halaye da halayen da ba su dace da bukatun mutane ba.

Canjin abinci shine mafi yawan lokacin da ake ɗauka azaman aiki, rashi, ɓata lokaci, takaici…

A cikin waɗannan lokutan sauyin yanayi, tallafi daga ƙwararru (naturopaths, homeopaths, acupuncturists, da sauransu) na iya zama da amfani ga canji na ainihi da tasiri.