Abinci 10 masu kyau ga zuciya

Wadatacce

• 1. Karin Man Zaitun
• 2. Jar giya
• 3. Tafarnuwa
• 4. Flaxseed
• 5. 'Ya'yan itacen ja
• 6. Hatsi
• 7. Tumatir
• 8. Sardines, tuna da kifin kifin
• 9. Duhun cakulan
• 10. Avocado

Abincin da ke da kyau ga zuciya da rage haɗarin cututtukan zuciya da jijiyoyin jini kamar hawan jini, bugun jini ko bugun zuciya su ne wadatattun abubuwa masu guba, zaren da mai mai ciki ko na polyunsaturated, kamar su man zaitun, tafarnuwa, oat, tumatir da sardines , misali.

Baya ga kulawa da abinci, yana da mahimmanci ayi motsa jiki a kalla sau 3 a sati, saboda yana kawo fa'idodi kamar su kara kuzarin jini, inganta yanayin zuciya da motsa bayyanar sabbin jijiyoyin jini, wanda ke rage damar na mummunan sakamako.in lokuta na bugun zuciya ko bugun jini.

1. Karin Man Zaitun

Virginarin budurwa zaitun yana da wadataccen mai da kuma antioxidants wanda ke ƙara yawan kwalastaral mai kyau da kuma rage mummunar cholesterol, yana inganta zagawar jini da kuma taimakawa wajen hana atherosclerosis. Don sanya shi a cikin abinci, za a iya ƙara cokali 1 na man zaitun a kan abincin don abincin rana da abincin dare, sannan a yi amfani da shi lokacin salad ko soya ƙwai, misali. Gano yadda zaka zabi mafi kyawun man zaitun daga babban kanti.

2. Jar giya

Red giya tana da wadataccen resveratrol, polyphenol mai antioxidant wanda ke taimakawa rage matsaloli kamar cututtukan zuciya, inganta matakan cholesterol da rage kumburi. Resveratrol shima yana nan a cikin tsaba da fatun inabi masu shunayya, kuma yana nan a cikin ruwan 'ya'yan inabi duka.

Manufa ita ce cinye gilashin giya 1 a kowace rana, tare da kusan 150 zuwa 200 ml na mata, kuma har zuwa 300 ml ga maza.

3. Tafarnuwa

An yi amfani da tafarnuwa tsawon ƙarni da yawa a matsayin abinci mai warkarwa, kuma babban amfaninsa shi ne kula da lafiyar jijiyoyin jini yayin tsufa, don taimakawa sarrafa cututtukan suga da cholesterol, rage hawan jini, hana rigakafin cutar ta mafitsara da kuma yin amfani da ita azaman antifungal. Duba hanyoyin amfani da tafarnuwa dan kare zuciyar ka.

4. Flaxseed

Flaxseed iri ne mai yalwar fiber da omega-3, wani nau'in kitse ne wanda yake taimakawa rage cholesterol, inganta yaɗuwar jini da rage kumburi. Don shan kitsensa, dole ne a cinye flaxseed din ta gari, saboda hanji ba zai iya narkar da dukkanin iri ba. Hakanan kuna da zaɓi na amfani da kari a cikin capsules tare da man flaxseed.

Lokacin da dukkan seeda seedan suka cinye, zarenta ya kasance yadda yake, yana taimakawa magance maƙarƙashiya. Za a iya ƙara garin fulawa a kan 'ya'yan itace don karin kumallo ko abincin ciye-ciye, sanya shi a cikin yogurts, salads da bitamin. Duba ƙarin game da man flaxseed.

5. 'Ya'yan itacen ja

Red fruits kamar su strawberry, acerola, guava, blackberry, jabuticaba, kankana, plum, rasberi da goji berry suna da wadata a cikin antioxidants wanda ke taimakawa wajen hana atherosclerosis, cutar da take toshe jijiyoyin jini akan lokaci kuma hakan na iya haifar da matsaloli kamar ciwon zuciya da Stroke.

Bugu da kari, wadannan ‘ya’yan itacen ma suna da wadataccen bitamin C, lycopene, bitamin B da fiber, sinadarai masu taimakawa hana matsaloli kamar su cutar kansa da tsufa da wuri. Gano duk fa'idodin waɗannan 'ya'yan itacen.

6. Hatsi

Oats hatsi ne mai yalwar fiber, wanda ke taimakawa wajen kula da cholesterol, hawan jini da glucose, wanda shine sukarin jini. Waɗannan zaren suna ƙarfafa aikin hanji da kuma kula da lafiyayyun fure, wanda yake da mahimmanci don hana cututtuka irin su cutar kansa da inganta yanayin jini.

Don samun fa'idodinsa, yakamata ku cinye cokali 1 zuwa 2 na hatsi a rana, wanda za'a iya haɗa shi da bitamin, salatin 'ya'yan itace, alawar ko girke-girke na kek da waina.

7. Tumatir

Tumatir yana da wadataccen sinadarin lycopene, daya daga cikin mafiya karfin antioxidants da ke aiki a cikin jiki dan inganta yaduwa da kuma kare manyan matsaloli, kamar su cutar kansa da atherosclerosis. Lycopene ana samun shi musamman lokacin da tumatir yayi zafi, kamar yadda akeyi da kayan miya, misali.

Amfani da tumatir a cikin abinci abu ne mai sauƙi, saboda ya dace da nau'ikan saladi, stews, juices da biredi, yana haɗuwa da kusan kowane nau'in jita-jita.

8. Sardines, tuna da kifin kifin

Sardines, tuna da kifin gishiri misalai ne na kifin da ke cike da omega-3, mai gina jiki wanda ke cikin kifin kifin ruwan gishiri. Omega-3 kitsen mai mai kyau wanda ke taimakawa wajen daidaita matakan cholesterol, inganta kyastarol mai kyau da kuma taimakawa wajen hana atherosclerosis.

Bugu da kari, hakanan yana rage kumburin jiki gaba daya, kuma ya kamata a hada da wadannan kifin a cikin abinci a kalla sau 3 a sati. Sanin sauran abinci masu wadataccen omega-3s.

9. Duhun cakulan

Cakulan mai duhu, daga koko 70%, yana kawo fa'idodin kiwon lafiya ta hanyar samun babban abun ciki na koko, wanda ke ƙara mai da kitse mai guba da cakulan. Wadannan abubuwan gina jiki suna aiki a cikin jiki ta hanyar inganta karfin jini, suna hana samuwar atheromatous plaques wadanda ke toshe magudanan jini da inganta matakan suga.

Don samun waɗannan fa'idodin, ana ba da shawarar cinye kusan murabba'i 3 na duhu cakulan kowace rana, wanda yayi daidai da kusan 30 g.

10. Avocado

Avocado yana da wadataccen mai wanda ba shi da cikakken kitse, wanda ke iya inganta kwalastaral mai kyau tare da rage munanan matakan cholesterol a cikin jini. Bugu da kari, avocado shima yana dauke da sinadarin carotenoids, potassium da folic acid, sinadarai masu inganta yanayin jini.

Za'a iya amfani da Avocado a cikin bitamin, salads ko kuma a cinye su ta hanyar guacamole, wanda shine girke-girke mai ƙanshi na gishiri tare da wannan 'ya'yan itace. Duba yadda ake yi anan.

Baya ga shan wadannan abinci a cikin abinci, yana da mahimmanci kuma a guji cin abincin mai dumbin sukari, farin fulawa da mugayen kitse, kamar su alade, tsiran alade, naman alade, biredin, kayan zaki da na ciye-ciye. Don taimakawa, duba kyakkyawan musaya 10 don taimakawa kiyaye zuciya.