I-5 Superfoods Engasiza Ukuvimbela Imithambo Evalekile

Imithambo evalekile, isimo esaziwa ngokuthi i-atherosclerosis, yakha isici esiyingozi esiyingozi senhliziyo. Kodwa izindaba ezinhle ukuthi, ungakwazi ukulwa nokudla kwakho!

Ngokufaka ezinye i-superfoods ekudleni kwakho kwansuku zonke, ungathatha indlela esheshayo yokugcina impilo yenhliziyo nemithambo yegazi futhi unciphise ingozi yemithambo evalekile.

Udokotela Wezifo Zenhliziyo uDkt P Praneeth we-CARE Hospitals, e-Banjara Hills, e-Hyderabad, wabelana nge-superfoods emihlanu ukusiza ukuvimbela imithambo evalekile futhi ugcine inhliziyo yakho iphilile.

1. Izinhlanzi Ezinamafutha: Ompetha be-Omega-3s

I-Salmon, i-mackerel, nezinye izinhlanzi ezinamafutha ziyimithombo yamandla e-omega-3 fatty acids. Lawa mafutha abalulekile asebenza njengamaqhawe ngokumelene nokuvuvukala, ehlisa amazinga e-triglyceride, amafutha amabi egazini lakho. Futhi akhuphula i-HDL, i-cholesterol enhle, esiza ukususa i-LDL, uhlobo olubi, emithanjeni yakho. I-Omega-3s idlala ngisho nendima ekuvimbeleni amahlule egazi kanye nokwakheka koqweqwe lwawo, ogcina imithambo yakho icacile futhi igobeka.

2. Amajikijolo: Ama-Antioxidant Powerhouses

Amnandi futhi agcwele ama-antioxidant, amajikijolo afana namajikijolo aluhlaza namasitrobheni angamaqhawe alungele inhliziyo. Lawa ma-antioxidants, ikakhulukazi ama-flavonoid, alwa nokuvuvukala kanye nengcindezi ye-oxidative, avikela imithambo yakho yegazi emonakalweni. Amajikijolo nawo angumthombo omuhle we-fiber, esiza ukwehlisa i-cholesterol futhi ukhuthaze ukusebenza kwemithambo yegazi enempilo. Ngakho-ke, engeza inkomishi yamajikijolo ekudleni kwakho kwasekuseni noma uwajabulele njengokudla okulula okungenacala.

3. Amantongomane: Isidlo Esinenhliziyo Enempilo

Ama-alimondi, ama-walnuts, namanye amantongomane ayizindala zokudla okunomsoco ezigcwele amafutha angagcwele, i-fibre, namaprotheni. Lezi zakhi zomsoco zisebenza ndawonye ukwehlisa i-cholesterol ye-LDL, i-villain evala imithambo. Futhi zithuthukisa impilo yolwelwesi lwangaphakathi lwemithambo yakho yegazi. Ngaphezu kwalokho, amantongomane anikeza inzuzo eyengeziwe - i-omega-3 fatty acids - ehlinzeka ngokusekela okulwa nokuvuvukala kwenhliziyo yakho.

4. Amafutha E-Olive: Igolide Eliwuketshezi Lemvelo

Amafutha omnqumo engeziwe afanelwe indawo yokuhlonishwa ekhishini lakho. Icebile ngamafutha e-monounsaturated kanye ne-polyphenol Antioxidants, isebenza izimangaliso empilweni yenhliziyo. Yehlisa ukuvuvukala, yehlisa i-cholesterol ye-LDL, futhi ithuthukise ukusebenza kwe-endothelium, ulwelwesi lwemithambo yakho yegazi. Ukufaka amafutha omnqumo njalo ekudleni kwakho kunganciphisa kakhulu ingozi yesifo senhliziyo. Kuchele kumasaladi, kusebenzisele ukupheka, noma ujabulele ukuthinta ngesinkwa esiwuqweqwe.

5. Imifino Eluhlaza Enamaqabunga: I-Nature's Vitamin Boost

U-Popeye wayazi ukuthi wenzani lapho efinyelela isipinashi sakhe! Imifino eluhlaza enamahlamvu njengesipinashi ne-kale iqukethe amavithamini, amaminerali, nama-antioxidants avikela imithambo yakho. Acebile ikakhulukazi kuvithamini K, osebenza njengesihlangu, ovimbela ukunqwabelana kwe-calcium ezindongeni zakho zemithambo. Ungakhohlwa ama-nitrate, enye ingxenye ebalulekile emifino enamahlamvu, esiza ukuthuthukisa ukusebenza kwemithambo yegazi nokugcina umfutho wegazi wakho usezingeni.

Khumbula, ukuvikela kuhlala kungcono kunokwelapha. Ngakho-ke, yenza lezi zinqumo ezinempilo futhi ujabulele impilo ende nenempilo!

Isixhumanisi Esiyisethenjwa

https://indianexpress.com/article/lifestyle/food-wine/superfoods-prevent-clogged-arteries-heart-health-9418193/