Bisa ga sababbin bayanan kimiyya, basu da yawa samfurori da yanayin da kanta ke nufi don inganta tsarin kwakwalwa. Amma aikin su daidai ne a zukatanmu.
Flaxseed man fetur
Mai rikodin rikodi na abun ciki na omega-3, ya rage hadarin zuciya da cututtuka na jini tare da rabi, ya rage cholesterol kuma ya hana yaduwar jini. Man fetur da sauran kayan mai amfani masu amfani da su ana daukar su mafi kyau maganin cututtukan zuciya. Muhimmin: 1-2 tebur. Spoons na man za a iya kara zuwa can na mustard, da kuma a kullu.
Broccoli
Kare lafiyar myocardium daga lalacewa, yana ƙarfafa samuwar furotin na musamman. Muhimmanci: Kwayar daskararriya shine ko da mafi kyaun sabo, tun da yake yana da karin bitamin C. Broccoli ya fi dacewa da steaming. Har ila yau, broccoli abu ne mai amfani ga zuciya.
Tafarnuwa
Ya ƙunshi abubuwa fiye da 70, masu amfani da zuciya. Mafi binciken shine allicin, wanda, tare da yin amfani da tafarnuwa ta yau da kullum, zai iya rage matsa lamba ta maki 15-30, Jaridar American Journal of Clinical Nutrition states.
Muhimmanci: kafin ka ƙara karar muryar tafarnuwa a cikin abincin, bari ya kwanta na rabin sa'a: wannan shine yadda ya tara dukiyarsa, kamar yadda likitoci daga Argentina suke. Tafarnuwa da albasa su ne mafi kyaun magunguna don cututtukan zuciya.
Apples
A cewar binciken kimanin shekaru 20 da mata 34,000, Jami'ar Iowa ke gudanar, apples shine samfurin da ya fi tasiri wanda ya rage hadarin cututtuka na zuciya a lokacin ma'aikacin aikin. Muhimmanci: kada a dauke shi da calottes da pies tare da apples. Zai fi kyau a saka apples a cikin salatin ko ku ci don kayan zaki.
Cire cakulan
Yana ƙarfafa aikin tsarin kwakwalwa, rage ƙwayar cholesterol da cutar karfin jini, inganta yanayin jinin jini zuwa kwakwalwa da kuma hana yaduwar kwakwalwa. Kuma duk godiya ga flavonoids. Ka yi la'akari, cakulan yana da amfani, wanda abun ciki na koko ba kasa da 70% ba. Muhimmanci: saboda haɗari a cikin samfurin sukari da ƙwayoyin cuta, iyakance kashi na yau da kullum, baya wuce 30 g.
Grenades
Hanyoyin polyphenols na wannan 'ya'yan itace ya rage cholesterol da saukar karfin jini, inganta yanayin jini kuma ya hana yin maganin ƙwayar cholesterol a kan ganuwar jini da zuciya, su ne mafi kyaun maganin cututtukan zuciya. Muhimmanci: don tabbatar da cewa rumman ya nuna nauyin kayan warkaswa, kada kuyi amfani da shi a cikin jinsin 'ya'yan itace, amma a kansa, har zuwa 150 ml kowace rana, zai fi dacewa a madadin ruwan' ya'yan itace ba tare da ƙarin sukari ba.
Olive mai
Cats mai dadi, wanda wannan man fetur ya wadata, rage abun ciki na "mummunan" kuma kara yawan "cholesterol" mai kyau. Olive da linseed man su ne mafi kyaun maganin cututtukan zuciya. Muhimmanci: a cikin tebur 1. cokali na man fetur 120 kcal. Yafi yawa don kiyaye jituwa! Saboda haka, yawan amfani da man fetur (a cikin kayan salatin, kiwo, sauran jita-jita) bai kamata ya wuce 2 teburin ba. tablespoons da rana.
Avocado
Yin amfani da avocado don zuciya bata da iyakance ga acid mai ƙwaya da polyunsaturated. 'Ya'yanta suna da arziki a cikin potassium, suna taimakawa wajen hana rigakafin zuciya. Avocados na inganta kwakwalwa na takamaiman carotenoids wanda zai rage hadarin cututtukan zuciya da kuma lalata kayan tsoka (myocardium ciki har da), wanda aka gano a yayin nazarin likitoci a Jami'ar Ohio.
Muhimmanci: domin kada ku sami nauyi, yi amfani da avocados a cikin jita-jita maimakon samfurori irin su cuku da mayonnaise.
Gwa da wake
Rashin cikakken mai, babban abun ciki na sunadarai, fiber, baƙin ƙarfe, potassium da folic acid sa legumes ya zama abincin abincin ganyayyaki don aikin zuciya. A cikin wadannan magunguna mafi kyau don cutar cututtukan zuciya akwai wasu nau'o'in flavonoids 8, waxanda suke da kyau wajen hana hawan jini. Muhimmanci: don kauce wa aikin noma na tsawon lokaci, amfani da gwangwani, wanda kafin amfani da shi ya fi kyau a wanke tare da ruwan sanyi. Gwa da wake shine magani mafi kyau ga cututtukan zuciya.
Suman
Yawan haske mai launi shine alamar babban abun ciki na beta-carotene, bitamin C da potassium, wanda ke taimakawa wajen yaki atherosclerosis kuma ya tsayar da tasirin gishiri akan zuciya da jini, wanda yake da mahimmanci idan ya kara yawan karfin jini. Muhimmanci: ana iya amfani da kabewa a yin burodi ba tare da yin sulhu da kayan da ya dace ba.
Cereals
Cikakke saukewar fiber, alal misali alkama, yana da amfani saboda ta shafe tare da maye gurbin cholesterol cikin jiki tare da abinci, hatsi yana da amfani ga zuciya.Da binciken da Ma'aikatar Aikin Noma ta Amirka ta yi, cin abinci na kofuna 1.5-2 a rana, ka rage yawan matakin cholesterol 9%, da "mara kyau" - don dukan 11%. Muhimmanci: don kula da matsalolin al'ada, dole ne a hada da akalla daya daga cikin hatsi a kowace rana a cikin abincin. Lokacin da sayen shinkafa da sauran hatsi, alamu mai laushi, popcorn, tabbatar da cewa sun kasance cikakke hatsi kuma mafi magani ga cututtukan zuciya.
Namomin kaza
Sun ƙunshi antioxidant ergotianin, neutralizing free radicals, wanda ke da hannu a ci gaba da ba kawai na zuciya da jijiyoyin jini, amma kuma ciwon daji. Har ila yau mai arziki a cikin potassium: alal misali, a cikin 100 g na namomin kaza ko biscuits ya ƙunshi 15-20% na yawan yau da kullum na ma'adinai. Muhimmanci: ana kiyaye nau'o'in kayan fungi na fungi a duk nau'in dafa abinci.
Green shayi
Amfani da shayi na yau da kullum yana da jerin lokuta masu amfani da maganin cututtuka don maganin cututtukan zuciya - daga rigakafin osteoporosis da arthritis, kare kariya da kariya da tsoma baki don hana rigakafi na sirri. Yana da muhimmanci: don samun mafi amfani daga shayi zai ba da damar dabarun gargajiya. Alal misali, a cikin jasmine tii ko sench za ku iya dafa shinkafa mai kayan ƙanshi. Brewing Earl Gray, kuyi shi tare da kaza ko kakar tare da nama nama don ba da tasa wani dandano mai ban sha'awa.
Tabbatar : yin amfani da samfurori masu ƙayyadewa wanda ya ƙunshi sassaccen gyare-gyare na gyaran jini, haɓaka girma, masu kiyayewa, yana haifar da ci gaban cututtuka na zuciya. Saboda haka, a cikin rigakafi da farfadowa, abincin abinci yana taka muhimmiyar rawa. Karyata aikin sarrafa kayan abinci mara kyau (frying, deep-frying).
Yi wa kanka, idan ya yiwu, daga kayan kwayoyin ko kayan aikin da ke girma a hanyar gargajiya, ba tare da amfani da takin mai magani da magunguna ba. Da farko, kokarin gabatarwa a cikin abincin abincin da ake amfani da su a tsabtace kayan abinci, da hatsi, kayan lambu da 'ya'yan itatuwa. Yana da lokacin da suka girma da kuma masana'antun cewa masana'antun suna da mummunar ciwo ta hanyar addittu. Tsarin zuwa abinci mai gina jiki zai samo dukkanin bitamin, ma'adanai da ake bukata don aikin da ya kamata kuma ya hana karuwar yawan zafin jiki a jini.
Alal misali, kayan 'ya'yan itace masu mahimmanci da' ya'yan itace da kayan lambu suna da kayan haɓaka mai yawa: suna da mafi yawan sukari, amma mai yawa da potassium, yana ƙarfafa aikin ƙwayar zuciya. Matsayin antioxidants a cikin kayan samfurori ya fi girma, sabili da haka, idan aka yi amfani da su, hadarin rashin tsufa na jiki, ciki har da zuciya da jini, ragewa. Yin amfani da irin waɗannan kayan lambu da 'ya'yan itatuwa suna inganta narkewa, kuma, saboda haka, abincin na gina jiki, wanda zai taimaka wajen kawar da toxin.
Duk wadannan magunguna mafi kyau don cututtukan zuciya suna da tasiri mai amfani akan jiki a matsayin cikakke kuma a kan ƙurar jini na musamman. Akwai abinci mai cin ganyayyaki na gida don yara, alal misali, farkon na Turai ya zo mana fiye da shekaru 15 da suka wuce. Bayan haka, al'ada na cin abinci ya kamata a yi alurar riga kafi daga matashi. Ba wai kawai inganta ci gaban al'ada da ci gaban yara ba, amma zai ba da damar
hana cutar da yawa a nan gaba.
Shawarar gari
Don ci gaba da kulawa ba kawai matsa lamba ba, har ma da matakin cholesterol, saurari shawarwarin da aka bayar na Cibiyar Kula da Lafiya ta Amurka: ƙimar iyakar salin.
Idan 75% na gishiri da muke cinye daga abincin da aka sarrafa, to, sauran 25% na daga cikin sallar gishiri daga teburinmu. Ku guje wa al'ada don cin abinci a yayin cin abinci, kuma a lokaci guda daga samfurori da ke kawo hadarin: salted da kwayoyi, kayan gwangwani, shirye-shiryen da aka shirya da kuma condiments. Add dandano na abinci zai taimaka halitta kayan yaji, na yaji-aromatic ganye, lemun tsami, giya.
Rage abinci mara kyau a cikin abincinku
Hakanan madara, madara, man shanu da cuku, cakulan da baza, yin burodi da kowane abinci mai dafa.
Abincin haske mai haske
Fiye da kayan fry a kan man fetur mai yawan calorie, yana da kyau ga gasa, tafasa, dafa ko amfani da gurasar. Kafin cin nama, a raba shi da kima mai yawa.
Yi sauyawa mai kyau
Daga jijiyoyin da kuka fi so ba dole ba su daina, idan, misali, ka maye gurbin qwai a cikin girke-girke da kawai sunadarai, da mai cuku - skim mozzarella.
Tsaya zuwa Dash-diet
DASH (Hanyoyin Abincin Abinci don Tsayar da Rawanin jini) - tsarin abinci wanda zai rage hadarin hauhawar jini da cututtukan zuciya na zuciya:
Kayan lambu: 4-5 servings kowace rana;
Fruit: 4-5 abinci a kowace rana;
Sanyayyun madara mai laushi: 2-3 servings kowace rana;
Fats da kayan lambu: 2-3 servings kowace rana;
Cereals da legumes: 1 bauta a kowace rana;
Kwayoyi da tsaba: 4-5 a kowace mako;
Nama, kaji, kifi, abincin kifi: 2 bukatun kowace mako.