Maererano nehuwandu hwemasayenzi data, pane zvinhu zvakawanda zvakasikwa izvo zvisikwa pachazvo zvinoda kusimbisa zvakasimba moyo yematambudziko. Asi zvavanoita ndizvo chaizvo pamwoyo yedu.
Flaxseed mafuta
Nhoroondo yekuchengetedza zvinhu zve omega-3 fatty acids, inoderedza ngozi yemoyo uye zvirwere zveropa ropa nehafu, inoderedza cholesterol uye inodzivirira ropa. Mafuta anogadzirwa nemafuta nemafuta anoshanda anoonekwa semishonga yakanakisisa yehutano hwemwoyo. Zvinokosha: 1-2 tafura. Spoons emafuta inogona kuwedzerwa kune inogona yemasitadhi, pamwe nehomwe.
Broccoli
Inodzivirira myocardium kubva mukukuvara, kukurudzira kugadzirwa kweproteiniti yakakosha. Zvakakosha: kabhazi yakasviba yakatonyanya kuve itsva, sezvo inoramba ichiwedzera vitamini C. Broccoli iri nani yekuita. Uyezve, broccoli inobatsira yemiriwo yemwoyo.
Garlic
Iine zvinhu zvinopfuura makumi manomwe zvinoshanda, zvinobatsira kumwoyo. Izvo zvakanyatsodzidza ndeye allicin, iyo, iyo nguva dzose inoshandiswa garlic, inogona kuderedza kushamiswa nemaminitsi 15-30, American Journal of Clinical Nutrition inoti.
Zvakakosha: usati wawedzera gorofu rakagadzikana mukati mezvokudya, regai ararame pasi kwehafu yeawa: iyi ndiyo nzira yaanoita nayo hupenyu hwake, maererano nemarikari eArgentina. Garlic uye anyanisi ndiyo nzira dzakanakisisa dzechirwere chemwoyo.
Apples
Maererano nekuongorora kwemakore makumi maviri nemaviri evakadzi vakadzi makumi matatu nemakumi matatu, vachitungamirirwa neYunivhesiti yeAo Iowa, maapuro ndiyo yakagadzirwa zvakanaka inogadzirisa njodzi yematambudziko emwoyo panguva yekubuda kwemwedzi. Zvinokosha: usatorwa ne charlottes uye pie nemaapuro. Zviri nani kuisa maapuro mu saladhi kana kudya kudya.
Zvinoshungurudza chocolate
Inosimbisa basa remwoyo yematambudziko, kuderedza cholesterol uye kushanda kweropa, kuvandudza kuputika kweropa kuuropi nekudzivirira kuvharwa kwemagetsi emagetsi. Uye zvose nekuda kwe flavonoids. Funga, chokoti inobatsira, umo zvinyorwa zvecocoa hazvisi pasi pe 70%. Zvinokosha: nemhaka yezvakawandisa mune chigadzirwa cheshuga nemafuta, chengetedza chikamu chezuva nezuva, kwete kudarika 30 g.
Grenades
Polyphenols yemuchero uyu zvinobudirira kuderedza cholesterol uye kuwedzerwa kweropa, kuwedzera kushandiswa kweropa uye kudzivirira kuiswa kwekutsvaira kweplate pamadziro emidzi yeropa nemoyo, ndiyo ndiyo nzira dzakanakisisa dzechirwere chepfungwa. Zvakakosha: kuvimbisa kuti mapomegranate anonyatsoratidza kuporesa kwayo, usashandise mukusanganiswa kwejisi dzemichero, asi pachedu, kusvika pamaminitsi 150 pazuva, zvichida nenzira yemvura yakatsvayamiswa pasina kuwedzera kwehuga.
Olive mafuta
Mafuta aMonounsaturated, ayo mafuta aya ari akapfuma, kuderedza zvinyorwa zve "zvakaipa" uye kuwedzera huwandu hwe "zvakanaka" cholesterol. Maorivhi nemafuta einseed ndiyo nzira dzakanakisisa dzechirwere chemwoyo. Zvinokosha: mu tafura imwe. spoon yamafuta 120 kcal. Zvakawanda zvekuchengeta runyararo! Nokudaro, kushandiswa kwemafuta ose (mumasaraji ekupfeka, sauces, nezvimwe ndiro) hazvifaniri kudarika 2 tafura. tablespoons pazuva.
Kuchengetedza
Kushandiswa kwewavocado kune mwoyo hakusi kwemono- uye polyunsaturated mafuta acids. Zvibereko zvaro zvinowedzerawo mu potassium, zvichiita kuti kudzivirirwa kwemoyo kunetseka. Izvo zvinokurudzira kufanana kwema carotenoids anoita kuti kuderedza dambudziko rechirwere chepfungwa uye kusvibiswa kwematumbo (myocardium inosanganisira), yakawanikwa munguva yekuonekwa kwechiremba paYunivhesiti yeOhio.
Zvinonyanya kukosha: kuti urege kuwedzera uremu, shandisa avocad muzvokudya panzvimbo pezvinhu zvakadai sekizi uye mayonnaise.
Nyemba uye nyemba
Kushaiwa kwemafuta akazara, zvakakosha zvepuroteti, fiber, iron, potasium uye folic acid inoita kuti michero chive chinhu chinonyanya kukosha chikafu chebasa remoyo. Mune mishonga iyi yakanakisisa yehutano hwemumuviri kunewo kusvika kumarudzi gumi nemaviri e flavonoids, ayo anonyatsodzivirira kudzivirira kurwara kwehutano. Zvakakosha: kuti usapedza nguva yakareba yekugadzira mbesa, shandisa makedheni, ayo asati ashandiswa zviri nani kushambidza nemvura inotonhora. Nyemba uye nyemba ndiyo mishonga yakanakisisa yepfungwa yemwoyo.
Pumpkin
Mucheka waro werineni wakajeka chiratidzo chepamusoro we beta-carotene, vitamini C uye potassium, iyo inobatsira kurwisana ne atherosclerosis uye inopedza simba remunyu pamwoyo nemidziyo yeropa, iyo inonyanya kukosha kana pakawedzerwa ropa. Zvinokosha: pungu rinogona kushandiswa mukubika pasina kuisa maitiro ayo anobatsira.
Zviyo
Kukurumidza kuputsa fiber, segorosi, inobatsira nokuti inopesana nekudya kwecholesterol mumuviri nechikafu, zviyo zvinoshandiswa pamwoyo.Kutaura nekuongorora kweAmerican Ministry of Agriculture, kudya zvikamu 1.5-2 pazuva, unoderedza cholesterol yose 9%, uye "yakaipa" - kune 11%. Zvinonyanya kukosha: kuitira kuti urambe uine huwandu hwezvinetso, zvakakosha kusanganisira imwechete kushanda kwezviyo zuva nezuva mukudya. Kana uchitenga rizi nemamwewo zviyo, oat flakes, popcorn, iva nechokwadi chekuti zvizere zvizere uye mishonga yakanakisisa yehosha yemwoyo.
Mushroom
Iine an antioxidant argotianin, inokonzera rusununguko rusununguko, iyo inobatanidzwa mukusimbiswa kwete kwete nemwoyo chete, asiwo nekenza. Uyewo akapfuma mu potassium: somuenzaniso, mu 100 g yemuchenwa mushwa kana mabhisikiti ane 15-20% yezvigadzirwa zvezuva nezuva remaminerari. Zvinonyanya kukosha: chirwere chemhepo chinonzi fungi chinowanikwa mumhando dzose dzekubika.
Green tea
Nguva dzose kushandiswa kweiyo kune chinyorwa chakareba chekubatsira kwezvirwere zvakanakisisa zvechirwere chepfungwa - kubva mukudzivirira kweasteoporosis uye arthritis, kuchengetedzwa kweanticaria uye kugadzirisa zvinokonzerwa nekudzivirira myocardial infarction. Zvakakosha: kuwana ruzivo rwakanyanya kubva muti inobvumira zvisiri zvemaitiro zvekugadzirira. Somuenzaniso, mujasmine teyi kana sench unogona kubika rice inonhuhwirira. Kubata Earl Grey, gadzirai nehuku kana kuti nguva nechingwa chekudya kuti upe ndiro iyo inonaka.
Yakaratidza : kushandiswa kwemiti yakapedzisira yakagadzirwa rine genetically modified components, kukura kwehommoni, maitiro ekuchengetedza, zvinokonzera kukura kwezvirwere zvepfungwa. Somugumisiro, mukudzivirira kwavo uye kurapwa, chikafu chinoita basa rinokosha. Rega kusakanganiswa kwekugadzira zvokudya zvekudya (kunya, kudzika-kunya).
Ita iwe pachako, kana zvichibvira, kubva kune zvakasikwa kana zvisikwa zvakasikwa zvakakurira nenzira yemagariro, pasina kushandiswa kwemafuta ekuberekwa uye pesticides. Chokutanga pane zvose, edza kuisa mukati mokudya zvinokonzerwa nemakisi emuchengetedze emishonga, zviyo, miriwo nemichero. Icho pavanenge vachikura uye vachigadzira kuti vashandi vanowanzoshungurudzwa nemakemikari additives. Kuchinja kune zvinodiwa zvehupenyu kuchawana mavitamine, minerals inokosha pakuita basa rinokosha uye kudzivirira kuwedzera kwehushutoriol muropa.
Semuenzaniso, michero yakachena yezvipenyu uye miriwo yemiriwo ine cholesteric-kuderedza chivako: vane zvishoma zveshuga yakanatswa, asi yakawanda ye potassium, inosimudzira basa remwoyo wemisumbu. Nhamba ye antioxidants muzvigadzirwa zvehupenyu yakakwirira, saka, kana yakashandiswa, dambudziko rekukwegura kusati kwasvika kwomuviri, kusanganisira moyo nemitsipa yeropa, inoderera. Kushandiswa kwemiriwo nemichero kunowedzera kudya uye, nokudaro, kunwa kwezvibereko, izvo zvinoita kuti kubviswa kwehupfu.
Zvose izvi zvakanakisisa zvirwere zvepfungwa zvinobatsira pamuviri pamwe chete uye pakusimbiswa kwemidziyo yeropa kunyanya. Kune zvokudya zvekudyidzana zvinehupenyu kune vana, somuenzaniso, yekutanga yeEurope yakauya kwatiri makore anopfuura gumi akapfuura. Mushure mezvose, tsika yekudya zvakakodzera inofanira kupemerwa kubva paudiki. Izvo hazvizosimbisa chete kukura kwekugara nekukura kwevana, asiwo kuchabvumira
kudzivirira zvirwere zvakawanda munguva yemberi.
Culinary advice
Kuti urambe uri pasi pesimba kwete kungoita zvinetso chete, asiwo uwandu hwehushani hweklesterol, teerera kune zvinotevera zvinorayirirwa zveNational Institute of Health USA: kuisa munyu munyu.
Kana 75% emunyu watinopedza kubva pakudya zvakagadziriswa, ipapo makumi maviri nemashanu kubva kumashure anobva kunzvimbo yemunyu inobva patafura yedu. Rega kubva pane tsika yekuisa zvokudya paunenge uchitya, uye panguva imwe chete kubva kune zvigadzirwa zvinopa mungozi: marita emunyu, zvinhu zvakagadzirwa nemakotini, mabheti akagadzirwa uye akagadzirwa. Wedzera flavor yezvokudya ichatsigira zvinonhuwira, zvinonhuwira-zvinonhuwira zvemishonga, marimu, waini.
Deredza kudya kwemafuta muzvokudya zvako
Izvi zvinoreva mukaka wose, kamuki, mafuta uye mafuta arikudya, sausages uye kuvigwa, kubika uye chero zvokudya zvakabikwa.
Cook light foods
Kuda kune fry zvinowanikwa pa-high-calorie mafuta, zviri nani kubika, kubika, kubika kana kushandisa grill. Usati wabika nyama, nyatsobvisa mafuta akawandisa kubva mairi.
Ita kuti uwane nzvimbo yakanaka
Kubva pazvokudya zvako zvaunofarira haufaniri kurega, kana, somuenzaniso, iwe unotora mazai mukapepe nemaproteni chete, uye mafuta cheese - skim mozzarella.
Gara kuDash-kudya
DASH (Dietary Approaches to Stop Hypertension) - chirongwa chekudya chinoderedza ngozi yehutachiona uye zvirwere zvepfungwa:
Miti: 4-5 kushandiswa pazuva;
Zvibereko: 4-5 kushandiswa pazuva;
Mishonga yakakangwa yemukaka: 2-3 kushandiswa pazuva;
Miti yemichero: 2-3 servings pazuva;
Zviyo nemiti: 1 kushanda pazuva;
Nuts uye mbeu: 4-5 kushandiswa kwevhiki;
Nyama, huku, hove, zvokudya zvegungwa: 2 servings pavhiki.