Sainzi Yezvekudya Uye Hutano Hwemwoyo
Mwoyo inhengo inokosha inoshanda senzvimbo yekutenderera kweropa mumuviri wemunhu. Basa rayo guru nderekupomba ropa rine okisijeni nezvinovaka muviri mumuviri wese uye kudzorera ropa rine carbon dioxide mumapapu kuti ripinze okisijeni. Hutano hwemwoyo hunoenderana zvikuru nezvinhu zvakasiyana-siyana, zvinosanganisira mararamiro, majini, uye kudya. Mupfungwa iyi, kudya kunovaka muviri kwakabuda sechikamu chakakosha chinoongorora hukama huripo pakati pechikafu, kudya kunovaka muviri, uye hutano, kusanganisira hutano hwemwoyo.
Kukosha kweSainzi Yezvekudya Kuhutano hweMwoyo
Sainzi yezvekudya ibazi resainzi rine chekuita nekutarisira kudya uye kunzwisisa kuti kudya kunovaka muviri kunokanganisa sei mashandiro emuviri, kusanganisira hutano hwemwoyo. Kudya kwakakodzera kunogona kudzivirira zvirwere zvemwoyo zvakaita seBP, atherosclerosis, uye chirwere chemwoyo. Kusiyana neizvi, kudya kusina kunaka kunogona kuwedzera njodzi yezvirwere izvi. Nokudaro, kunzwisisa sainzi yezvekudya uye kuishandisa muhupenyu hwezuva nezuva ndicho chinhu chakakosha pakuchengetedza hutano hwemwoyo.
Kudya Kunobatsira Kuti Moyo Uve Neutano Hwakanaka
1. Faibha
Fiber chinhu chinowanikwa muchikafu chisingagayiwe nema enzymes ekugaya chikafu evanhu asi chine mabhenefiti akawanda pahutano. Kune mhando mbiri dzefiber: inonyungudika neisina kunyungudika. Fiber inonyungudika, inowanikwa mu oats, nzungu, nemichero, inogona kubatsira kuderedza huwandu hwe cholesterol muropa nekusunga cholesterol uye kuitakura kubva mumuviri. Izvi zvinogona kuderedza zvakananga njodzi yechirwere chemwoyo.
2. Mafuta Ane Utano
Haasi mafuta ese anokanganisa hutano hwemwoyo. Mafuta ane hutano, akadai semafuta asina kuzara anowanikwa mumafuta emuorivhi nemaavocado, uye mafuta asina kuzara anowanikwa mumafuta ehove, anogona kubatsira kuderedza huwandu hweLDL (yakaipa) cholesterol uye kuwedzera huwandu hweHDL (yakanaka) cholesterol. Kusiyana neizvi, mafuta akazara uye mafuta etrans anofanirwa kudzivirirwa nekuti anogona kuwedzera huwandu hweLDL cholesterol uye kuita kuti hutano hwemwoyo huve hwakaipa.
3. Mishonga inorwisa mabhakitiriya
Mishonga inorwisa mabhakitiriya, yakaita sevhitamini C, vhitamini E, uye polyphenol compounds, inogona kudzivirira mwoyo nekuderedza kuzvimba nekukuvadzwa kunokonzerwa nefree radicals. Zvokudya zvine antioxidant yakawanda zvinosanganisira michero, miriwo, nzungu, uye green tea.
4. Mapuroteni
Mapuroteni ane hutano, akadai sehove, nzungu, mbeu, uye zvigadzirwa zvemukaka zvisina mafuta akawanda, zvinogona kubatsira kugadzirisa nekuchengetedza nyama yemuviri ukuwo zvichichengetedza hutano hwemwoyo. Ongororo dzinoverengeka dzakaratidza kuti kutsiva mapuroteni emhuka neprotein yemiti kunogona kuderedza njodzi yechirwere chemwoyo.
5. Makabhohaidhiretsi Akaoma
Makabhohaidhiretsi akaomarara, anowanikwa muzviyo zvakakwana, miriwo, nemichero, anogona kupa simba risingaperi uye kudzivirira kukwira kweshuga muropa kunogona kukuvadza mitsipa yeropa nemoyo. Kutsiva makabhohaidhiretsi akareruka, akadai seshuga nefurawa chena, nemakabhohaidhiretsi akaomarara idanho rakakosha mukuchengetedza hutano hwemwoyo.
Mhedzisiro Yekudya Pahutano Hwemwoyo
Ongororo dzesainzi dzinoratidza kuti kudya zvine mwero uye zvine zvinovaka muviri kunogona kuderedza njodzi yechirwere chemwoyo. Mamwe maitiro ekudya anozivikanwa seanobatsira pahutano hwemwoyo anosanganisira:
1. Kudya kweMediterranean
Kudya kweMediterranean ndeimwe yenzira dzinozivikanwa dzekudya dzehutano hwemwoyo. Kwakapfuma mumichero, miriwo, nzungu, zviyo, hove, nemafuta emuorivhi. Tsvagiridzo inoratidza kuti kudya kweMediterranean kunogona kuderedza njodzi yechirwere chemwoyo nekuderedza kuzvimba, kuwedzera huwandu hweHDL cholesterol, uye kuderedza BP.
2. Kudya kweDASH
Kudya kweDASH kwakagadzirwa kuti kumise BP uye kwakaratidzwa kuti kunoshanda mukuderedza njodzi yezvirwere zvemwoyo. Kudya uku kunonyanya kusimbisa michero, miriwo, zviyo zvese, uye zvigadzirwa zvemukaka zvisina mafuta akawanda, ukuwo kuchidzivirira kudya zvine munyu wakawanda, mafuta akazara, uye shuga yakawedzerwa.
3. Kudya Kwevanhu Vasina Muriwo Uye Vasina Kudya Zvimwe Zvisizvo
Kudya kwemuriwo kana kuti kwevegan kwakaringana kunogona kupa fiber yakawanda, mavhitamini, zvicherwa, uye ma antioxidants, ukuwo kuchideredza kudya mafuta akazara necholesterol, izvo zvinogona kukuvadza mwoyo. Zvidzidzo zvinoratidza kuti vanhu vanodya zvekudya zvevegan kana kuti zvevegan vane mukana wakaderera wechirwere chemwoyo.
4. Kudya Kwemacarbohydrate Asina Kuwanda
Ongororo dzinoverengeka dzakaratidza kuti kudya kunovaka muviri kusina makabhohaidhiretsi akawanda, kunyanya kudya kwakanyatsogadzirwa nemakabhohaidhiretsi akaomarara uye kuderedza makabhohaidhiretsi ari nyore, kunogona kubatsira kuderedza huremu nekuvandudza hutano hwemwoyo. Zvisinei, zvakakosha kuve nechokwadi chekuti kudya mafuta nemapuroteni zvinoramba zviri mukati memiganhu ine hutano.
Matanho Anoshanda Ekushandisa Sainzi Yezvekudya Muhupenyu Hwezuva Nezuva
Kudya zvine hutano hakufanirwe kuoma. Heano mamwe matanho anobatsira aungatora kuti uchengetedze hutano hwemwoyo kuburikidza nekudya zvinovaka muviri:
1. Wedzera kudya kwako miriwo nemichero
Muriwo nemichero zvinopa faibha, mavhitamini, zvicherwa, uye ma antioxidants. Kudya michero nemiriwo yakasiyana-siyana zuva nezuva kunogona kubatsira kuchengetedza hutano hwemwoyo.
2. Sarudza Mapuroteni Ane Hutano
Kutsiva nyama tsvuku nehove, nzungu, kana zvimwe zvinomera zveprotein zvinogona kubatsira kuderedza kudya kwako mafuta akazara uye cholesterol.
3. Shandisa Mafuta emuorivhi kana mamwe mafuta ane hutano
Kutsiva mafuta emuorivhi kana ecanola nemafuta emuorivhi kana ebhata kana emuchindwe, ayo ane mafuta akawanda asina kuguta, kunogona kuwedzera huwandu hwakanaka hwecholesterol uye kuderedza njodzi yezvirwere zvemwoyo.
4. Deredza Kudya Munyu neShuga
Kudzivisa kudya chikafu chine munyu wakawanda uye shuga yakawedzerwa kunogona kubatsira kudzora BP nehuremu, zvose izvi zvakakosha pahutano hwemwoyo.
5. Idyai Zviyo Zvose
Kutsiva chingwa chichena, mupunga muchena, uye pasta nezviyo zvakaita sechingwa chegorosi rose, mupunga webrown, uye pasta yegorosi rose kunogona kupa kudya kwakawanda kwefiber nekudya zvinovaka muviri.
6. Dzivisa Mafuta Anopfuura Nemafuta
Mafuta eTrans anogona kuwedzera huwandu hweLDL cholesterol uye kuderedza huwandu hweHDL cholesterol. Kudzivisa chikafu chinokurumidza, zvekudya zvakaputirwa, uye margarine kunogona kubatsira kuderedza kudya mafuta etrans.
Basa reKurovedza Muviri uye Mararamiro Ane Hutano
Kuwedzera pakudya zvine hutano, kurovedza muviri uye mararamiro ane hutano zvinoitawo basa guru mukuchengetedza hutano hwemwoyo. Kurovedza muviri nguva dzose, kusaputa fodya, uye kudzivirira kushushikana zvakanyanya mamwe matanho anogona kutsigira hutano hwemwoyo.
Mhedziso
Kudya zvinovaka muviri nehutano hwemwoyo zvakabatana zvikuru. Nekunzwisisa nekushandisa nheyo dzehutano hwakanaka, tinogona kuderedza njodzi yechirwere chemwoyo uye kuvandudza hupenyu hwedu. Kudya kwakaringana kwakapfuma mufiber, mafuta ane hutano, antioxidants, mapuroteni, uye makabhohaidhiretsi akaomarara kwakakosha pakuchengetedza hutano hwemwoyo. Kubatanidza kudya kunovaka muviri kwakanaka nekurovedza muviri uye mararamiro ane hutano kuchapa dziviriro yakakwana kuhutano hwemwoyo yedu.
