Ukuzilolonga rhoqo kunye neendlela zokunciphisa uxinzelelo kubalulekile ekufezekiseni intliziyo esempilweni. Xa kuziwa kukutya, eyona nto iphambili kukutya ukutya okunezondlo, nangona kunjalo Ukutya okuthile kunokuba luncedo olukhulu ngokwabo.
Oku kutya kulandelayo kunciphisa i-cholesterol, kunciphisa ukudumba, kwandise imithambo, kwaye kunciphise ukwenziwa kweplate. Ezo mpawu ziyazenza Abahlobo abakhulu bempilo yentliziyo. Yazi, nangona kunjalo, ukuba ezinye, ukuba zithathwa ngeedosi ezinkulu, zinokuzonyusa iimeko zentliziyo okanye zinxibelelane namayeza entliziyo. Ngaphambi kokuba wenze njalo, jonga ugqirha wakho.
Ziqulathe ngaphezulu omega 3 fatty acids kunayo nayiphi na enye into yokutya okusekwe kwizityalo. Kutheni ezo ndaba zimnandi entliziyweni yakho? Kuba i-omega 3 fatty acids inceda abantu abane-cholesterol ephezulu ukunciphisa i-triglycerides egazini, kunye nomngcipheko wesingqisho sentliziyo esingaqhelekanga. Enye into ekufuneka uyiqwalasele bubutyebi bayo kwii-antioxidants, ezikwanempilo kwintliziyo.
Nangona kunjalo, kufanele kuqatshelwe ukuba, nangona isiphumo sayo esiyingozi kwingozi yentliziyo ibonakalisiwe, ngokunciphisa uxinzelelo lwegazi kunye ne-cholesterol ephezulu, uninzi lophando esele lwenziwe ukuza kuthi ga ngoku kwizilwanyana.
Ukongeza ekubeni mnandi, itshokholethi emnyama inokwehlisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nokubetha kubantu abasemngciphekweni omkhulu wesifo semithambo. Isitshixo kukutyeba kwayo kwii-flavonoids, ethi, ngokophando, ukunciphisa ukudumba kunye nokuphucula ukujikeleza kwegazi. Ukuxhamla kwezi zibonelelo zimelwe yintliziyo, qiniseka ukuba uthenga i-chocolate nge-60% yecocoa. Kwelinye icala, kuyacetyiswa ukuba uyisebenzise ngokumodareyitha (enye okanye ii-ounces ezimbini ngosuku) ukuze umlinganiso ungasokoli.
Ukusetyenziswa rhoqo kwamajikijolo kunokwandisa imithambo yakho - nto leyo enciphisa uxinzelelo lwegazi oluphezulu- kunye nokuthintela ukwakhiwa kwamatye. Ngale ndlela, ukutya okufana namaqunube, iiblueberries okanye iacai (ukubiza nje amaqunube ambalwa) kubalulekile ukuba ufuna ukufezekisa intliziyo esempilweni. Kwaye izibonelelo zayo azipheleli entliziyweni kuphela; Akukho nto bayithathela ingqalelo njengenye yezona zinto zibalaseleyo zokutya ezinokufunyanwa eMhlabeni.
Idumela labo alilunganga kwaphela ukuba ziphezulu kwiikhalori. Nangona kunjalo, umhlophe, obomvu, omfusa, kunye neebhatata zityebile kwi-potassium, ifayibha, ikhalsiyam, kunye neevithamini ze-B-ezinjenge-B6 kunye ne-folic acid (folate) Ezi zondlo zinokunceda ukunciphisa uxinzelelo lwegazi oluphezulu, kunye nomngcipheko wokuhlaselwa sisifo sentliziyo kunye nokufa icala. Iqulethe i-quercetin, ene-anti-inflammatory kunye ne-antioxidant properties. Bapheke ngesikhumba, kuba kulapho kufumaneka khona le flavonoid, kunye nezona zininzi zezondlo.