11 Abincin da ke da kyau ga zuciyarka

1 -

Red apples

Cin abinci mai kyau tare da adadin yawan adadin kuzari shine hanya guda mai kyau don kula da zuciyarka. Ƙungiyar Zuciya ta Amirka ta nuna cewa abinci ne da kayan lambu da kayan lambu, da hatsi, da kifi, da kuma kwayoyi. Wannan shawara ne mai kyau. Saboda haka kafin ka rubuta rubutun kayan da kake bi na gaba, duba wasu daga cikin abincin da muke so.

Apples sun ƙunshi nau'in kwayoyin da ake kira quercetin wanda yayi aiki a matsayin mai kare cututtukan kwayoyin halitta kuma yana iya taimakawa wajen hana rigar jini . Apples dauke da bitamin da fiber, zo a cikin iri da yawa iri iri kuma suna šaukuwa. Ku ci apple tare da dintsi na walnuts ko almonds a matsayin abun ciya mai kyau ko ƙara sliced ​​apple zuwa ga salads.

2 -

Avocados

Avocados suna da wadata a albarkatun mai fatalwa , kamar man zaitun, kuma suna da nauyin bitamin da phytochemicals wadanda ke aiki a matsayin antioxidants don kare zuciyarka (da wasu sassan jikinka).

3 -

Green Leafy kayan lambu

Kwayoyin ganye masu launi suna da wadata a cikin bitamin, ma'adanai da fiber, kuma suna da ƙananan calories. Cincin kayan lambu mai laushi ya kasance an hade da mafi mahimmancin riƙewa ƙwaƙwalwar ajiya kamar yadda kake da shekaru. Yi amfani da ganyen furen sabo a matsayin salatin kore ko kuma ku bauta wa Chardan ko kale a matsayin gefen tasa. Munch a kan wani sabon broccoli tare da tsinkayen kayan lambu a lokacin cin abinci.

4 -

Oats

Oats suna dauke da fiber mai narkewa da ake kira beta glucan wanda zai taimaka wajen rage yawan cholesterol da LDL cholesterol. Fiber zafin jiki yana taimakawa wajen kiyaye tsarin lafiyar ku lafiya. Ji dadin oatmeal tare da karamin adadin launin ruwan kasa da yalwa na strawberries da walnuts don karin kumallo. Cold hatsi sanya tare da hatsi kuma mai kyau a gare ku-kawai tabbatar da zaɓin kayayyaki da cewa ba su ƙunshi karin sukari.

5 -

Man zaitun

Man zaitun ya rage kawuwar cututtukan zuciya ta hanyar rage yawan LDL cholesterol , kuma yana da muhimmin bangare na abinci na Rum. Zaɓi man zaitun don dafa abinci ko yin tsami sosai ga gurasa marar yisti ta wurin zub da wani man zaitun a cikin karamin kwano kuma ƙara bitar balsamic vinegar da yayyafa na oregano.

6 -

Red Wine

Red giya ya ƙunshi polyphenols wanda zai iya zama mai kyau ga zuciyarka. Amma tabbatar da jin dadin shi a cikin daidaituwa. Nazarin ya nuna cewa kawai hudu zuwa takwas na jan giya a kowace rana shine duk abin da kuke bukata. Kuna iya kullun barazanar kuma ku sha ruwan inabi da yawa kuma yana samun amfani da lafiyar ku.

7 -

Kifi

Salmon ne mai kyau tushen albarkatun omega-3 wanda ke kare zuciyarka ta hanyar rage duka ƙumburi da hadarin jini. Wadannan ƙwayoyin sunyi aiki don kiyaye lafiyar kuzarin ƙwayar lafiya. Ku ci naman karam ko wani kifi mai kyau kamar kifi, sardines, ko herring akalla sau biyu a kowane mako. Don abinci mai kyau, gwada salmon steaks tare da kayan lambu mai kayan lambu da salatin gefen tare da sprinkling da ruwan 'ya'yan lemun tsami maimakon madarar salori mai tsayi.

8 -

Soy da Soy Foods

Soy na gina jiki zai iya hana hawan zuciya, musamman idan aka yi amfani dashi azaman maimakon nama. Yin amfani da soya a maimakon naman zai kuma rage yawan ci mai mai kyau da kuma kara kayan acid ka omega-3. Ƙara tofu zuwa kafiyar da kake so a fry ko zuba madara mai yisti a kan hatsin gari.

9 -

Tumatir da Tumatir Products

Tumatir suna cike tare da bitamin, kuma sunadarai tumatir suna samuwa a lycopene. Ƙara lycopene zuwa ga abincinka zai iya taimakawa kare zuciyarka, musamman idan abincinku na yanzu bai ba ku dukkan antioxidants da kuke bukata ba. Don haka ƙara wasu nau'i na tumatir tumatir zuwa sandwiches da salads ko ji dadin tumatir na tushen miya a kan dukan alkama alkama.

10 -

Walnuts

Yawancin kwayoyi suna dauke da fatattun fats, da bitamin E, da sauran abubuwa na halitta wanda zasu taimaka wajen magance matsalar cholesterol. Walnuts ne na musamman saboda sun kasance ma mai kyau source na tushen tushen omega-3 m acid. Walnuts suna cin abinci tare da 'ya'yan itace. Don karin kumallo, yayyafa wasu walnuts yankakken a kan tasa na dumi oatmeal tare da kadan zuma ko blueberries.

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Dukan hatsi

Dukan hatsi suna samar da bitamin, ma'adanai, da fiber wanda zai taimaka wajen kiyaye zuciyarka lafiya da ƙananan LDL-cholesterol da triglycerides . Yi sanwici da nau'i guda biyu na gurasa na 100-kashi na hatsi, nau'i uku na ƙwayar turkey, yawancin sliced ​​tumatir da avocado, da letas da wani ɗan mustard. Hakanan zaka iya canjawa daga fararen alkama ga dukan hatsi hatsi.

_Sources:

_{Biorklund M, van Rees A, Mensink RP, Onning G. "Canje-canje a cikin kwayar cutar lipids da postprandial glucose da kuma insulin ci gaba bayan amfani da abubuwan sha da beta-glucans daga hatsi ko sha'ir: wani gwagwarmaya kashi-sarrafa gwajin." Eur J Jarin Nutr. Nov; 59 (11): 1272-81.}

_{Hollænder PL, Ross AB, Kristensen M. "Dukan hatsi da jinin fata suna canzawa a cikin lafiyayyen lafiya: nazari na yau da kullum da kuma nazarin nazarin nazarin nazari." Am J Clin Nutr. 2015 Satumba 102 (3): 556-72.}

> Hubbard GP, Wolffram S, Jakadan JA, Gibbins JM. "Rashin maganin quercetin ya hana ingancin platinum da kuma muhimman abubuwan da aka tsara na hanyar haɓaka ta plagene a cikin mutane." J Thromb Haemost. Dec, 2 (12): 2138-45.

_{Joshipura KJ, Hu FB, Manson JE, Stampfer MJ, Rimm EB, Speizer FE, Colditz G, Ascherio A, Rosner B, Spiegelman D, Willett WC. "Sakamakon cin abinci da kayan lambu a cikin hadarin cututtukan zuciya." Ann Intern Med. Jun 19; 134 (12): 1106-14.}

> Ros, E. "Kwayoyi da CVD." Br J Nutr. 2015 Apr 113 Suppl 2: S111-20.