15 Abincin Abinci mai Kyakkyawan Zuciya

Wadatacce

• 1. Ganye Kayan lambu
• 2. Cikakken hatsi
• 3. Berry
• 4. Avocados
• 5. Kifi Mai Kifi da Man Kifi
• 6. Gyada
• 7. Wake
• 8. Duhun Cakulan
• 9. Tumatir
• 10. Almond
• 11. Tsaba
• 12. Tafarnuwa
• 13. Man Zaitun
• 14. Edamame
• 15. Ganyen Shayi
• Layin .asa

Ciwon zuciya ya kai kusan kashi ɗaya bisa uku na yawan mace-mace a duniya ().

Abinci yana taka muhimmiyar rawa a cikin lafiyar zuciya kuma yana iya yin tasiri ga haɗarin kamuwa da cututtukan zuciya.

A zahiri, wasu abinci na iya tasiri tasirin jini, triglycerides, matakan cholesterol da kumburi, duk waɗannan dalilai ne masu haɗari ga cututtukan zuciya.

Anan akwai abinci 15 waɗanda yakamata ku ci don kara lafiyar zuciyar ku.

1. Ganye Kayan lambu

Ganye koren kayan lambu kamar alayyafo, kale da ganye masu sanyin jiki sanannu ne saboda wadatar bitamin, ma'adanai da antioxidants.

Musamman, sun kasance babban tushen bitamin K, wanda ke taimakawa kare jijiyoyin ku kuma inganta ingantaccen jini (,).

Hakanan suna da yawa a cikin nitrates na abinci, waɗanda aka nuna don rage hawan jini, rage ƙwanƙwasa jijiyoyin jiki da haɓaka aikin ƙwayoyin ƙwayoyin da ke rufe jijiyoyin jini ().

Wasu karatun sun samo hanyar haɗi tsakanin haɓaka yawan ganyen koren ganye da ƙananan haɗarin cututtukan zuciya.

Analysisaya daga cikin bincike na bincike takwas ya gano cewa haɓakar ganyayyaki mai ɗanyen ganye yana da alaƙa da har zuwa ƙananan ƙananan cututtukan zuciya na 16% ().

Wani binciken da aka yi a cikin mata 29,689 ya nuna cewa yawan cin ganyayyaki masu ganye yana da nasaba da mummunar barazanar cututtukan zuciya ().

Takaitawa Koren kayan lambu masu dauke da bitamin K da kuma nitrates, wadanda zasu iya taimakawa rage hawan jini da inganta aikin jijiyoyin jiki. Nazarin ya nuna cewa yawan cin ganyayyaki yana da alaƙa da ƙananan haɗarin kamuwa da cututtukan zuciya.

2. Cikakken hatsi

Cikakken hatsi ya hada da dukkanin bangarorin masu arzikin gina jiki guda uku: kwayoyin cuta, endosperm da bran.

Nau'in hatsi na yau da kullun sun haɗa da cikakkiyar alkama, shinkafa launin ruwan kasa, hatsi, hatsin rai, sha'ir, buckwheat da quinoa.

Idan aka kwatanta da tsabtataccen hatsi, cikakkun hatsi sun fi yawa a cikin zare, wanda na iya taimakawa rage “mummunan” LDL cholesterol da rage haɗarin cutar zuciya (,,).

Karatuttuka da yawa sun gano cewa hada da karin hatsi a cikin abincinku na iya amfani da lafiyar zuciyar ku.

Analysisaya daga cikin nazarin nazarin 45 ya yanke shawarar cewa cin ƙarin abinci sau uku a kowace rana yana da alaƙa da ƙananan haɗarin cututtukan zuciya na 22% ().

Hakanan, wani binciken ya gano cewa cin abinci a kalla sau uku na cikakkun hatsi ya rage rage karfin jini na 6 mmHg, wanda ya isa ya rage haɗarin bugun jini da kusan 25% ().

Lokacin sayen hatsi cikakke, tabbatar da karanta lakabin sinadaran a hankali. Yankin jumla kamar “cikakkiyar hatsi” ko “dukan alkama” suna nuna kayan hatsi gaba ɗaya, yayin da kalmomi kamar “garin alkama” ko “multigrain” mai yiwuwa ba.

Takaitawa Nazarin ya nuna cewa cin hatsi gaba daya yana da alaƙa da ƙananan cholesterol da hawan jini, da kuma ƙananan haɗarin kamuwa da cututtukan zuciya.

3. Berry

Strawberries, blueberries, blackberries da raspberries suna cushe da mahimman abubuwan gina jiki waɗanda ke taka muhimmiyar rawa a lafiyar zuciya.

Berries suna da wadata a cikin antioxidants kamar anthocyanins, wanda ke kariya daga damuwa da kumburi da kumburi wanda ke taimakawa ci gaban cututtukan zuciya ().

Nazarin ya nuna cewa cin 'ya'yan itace da yawa na iya rage halayen haɗari da yawa don cututtukan zuciya.

Misali, wani bincike a cikin manya 27 da ke fama da cutar rayuwa ya nuna cewa shan abin sha da aka yi da busassun strawberries na tsawon makonni takwas ya rage “mummunan” LDL cholesterol da kashi 11% ().

Ciwon ƙwayar cuta yana haɗuwa da haɗarin cututtukan zuciya.

Wani binciken ya gano cewa cin shudaya a kowace rana yana inganta aikin kwayar halittar da ke layin jijiyoyin jini, wadanda ke taimakawa wajen sarrafa karfin jini da daskarewar jini ().

Bugu da ƙari, nazarin nazarin 22 ya nuna cewa cin 'ya'yan itace yana da alaƙa da raguwa a cikin "mummunan" LDL cholesterol, hawan jini na hawan jini, ƙididdigar yawan jiki da wasu alamomin ƙonewa ().

Berry na iya zama abun ƙoshin abinci mai gamsarwa ko kayan zaki mai ƙarancin kalori. Gwada ƙara differentan nau'ikan daban-daban a cikin abincinku don cin gajiyar fa'idodin kiwon lafiyar su na musamman.

Takaitawa Berries suna da wadata a cikin antioxidants. Nazarin ya nuna cewa cin su na iya rage halayen haɗari da yawa don cututtukan zuciya.

4. Avocados

Avocados shine kyakkyawan tushen ƙwayoyin cuta masu ƙoshin lafiya, waɗanda aka danganta da matakan cholesterol da ƙananan haɗarin cututtukan zuciya ().

Studyaya daga cikin binciken ya yi nazari kan tasirin wasu nau'ikan rage yawan cholesterol uku a cikin mutane masu kiba 45 da masu kiba, tare da ɗayan ƙungiyoyin gwajin da ke amfani da avocado ɗaya a rana.

Avoungiyar avocado ta sami raguwa a cikin "mummunan" LDL cholesterol, gami da ƙananan ƙananan ƙananan, mai yawa LDL cholesterol, waɗanda aka yi imanin cewa suna haɓaka haɗarin cututtukan zuciya ().

Wani binciken da ya hada da mutane 17,567 sun nuna cewa wadanda suke cin avocados a kai a kai sun kasance rabin wadanda zasu iya kamuwa da cutar rashin lafiya ().

Avocados kuma suna da wadataccen potassium, wani sinadari mai mahimmanci ga lafiyar zuciya. A zahiri, avocado daya kawai ke samar da miligram 975 na potassium, ko kuma kusan kashi 28% na adadin da kuke buƙata a rana (19).

Samun aƙalla gram 4.7 na potassium kowace rana na iya rage hawan jini da kusan 8.0 / 4.1 mmHg, wanda ke da alaƙa da ƙananan haɗarin bugun jini na 15% ().

Takaitawa Avocados suna da yawa a cikin mai da ba shi da cikakken kitse da potassium. Suna iya taimakawa rage cholesterol, hawan jini da haɗarin cututtukan rayuwa.

5. Kifi Mai Kifi da Man Kifi

Kifi mai kamar kifin kifi, mackerel, sardines da tuna ana loda su da omega-3 fatty acid, wadanda aka yi karatu mai yawa don amfanin lafiyar zuciya.

A cikin wani bincike a cikin mutane 324, cin kifin sau uku a mako tsawon makonni takwas ya rage rage karfin jini na diastolic ().

Wani binciken kuma ya nuna cewa cin kifi tsawon lokaci yana da alaƙa da ƙananan matakan yawan cholesterol, triglycerides na jini, sukarin jini mai sauri da kuma hawan jini na systolic.

Bugu da ƙari, kowace rage-ounce (100-gram 100) a cikin amfani da kifi na mako-mako yana da alaƙa da damar 19% mafi girma na samun ƙarin haɗarin haɗari ga cututtukan zuciya, kamar cutar hawan jini, ciwon suga ko kiba ().

Idan baku cin abincin teku da yawa ba, man kifi wani zaɓi ne don samun yawan ku na yau da kullun na omega-3.

An nuna alamun mai na kifi don rage triglycerides na jini, inganta aikin jijiyoyin jiki da rage hawan jini (,,,).

Sauran abubuwan omega-3 kamar krill oil ko algal oil sune shahararrun hanyoyin.

Takaitawa Kifi mai mai da mai na kifi duk suna cikin mai mai mai omega-3 kuma yana iya taimakawa rage abubuwan cututtukan zuciya, gami da hawan jini, triglycerides da cholesterol.

6. Gyada

Walnuts babban tushe ne na zare da ƙananan ƙwayoyin cuta kamar magnesium, jan ƙarfe da manganese (27).

Bincike ya nuna cewa hada wasu 'ya'yan goro a cikin abincinka na iya taimakawa kariya daga cutar zuciya.

Dangane da wani bita, cin goro na iya rage “mummunan” LDL cholesterol har zuwa 16%, ƙananan diastolic na jini ta hanyar 2-3 mm Hg da rage damuwa mai kumburi da kumburi ().

Wani binciken da aka yi a cikin mahalarta 365 ya nuna cewa abincin da ake ci tare da goro ya haifar da raguwa mai yawa a cikin LDL da yawan cholesterol ().

Abin sha'awa, wasu nazarin kuma sun gano cewa cin goro a kai a kai kamar goro na da alaƙa da ƙananan haɗarin kamuwa da cututtukan zuciya (,).

Takaitawa Nazarin ya nuna cewa goro na iya taimakawa rage cholesterol da hawan jini kuma yana iya kasancewa tare da ƙananan haɗarin cututtukan zuciya.

7. Wake

Wake yana dauke da sitaci mai juriya, wanda ke tsayar da narkewar abinci kuma kwayoyin cuta masu amfani a cikin hanjinka suke shayar dashi ().

Dangane da wasu nazarin dabba, sitaci mai juriya na iya inganta lafiyar zuciya ta rage matakan jini na triglycerides da cholesterol (,,).

Yawancin karatu kuma sun gano cewa cin wake na iya rage wasu dalilan da ke haifar da cututtukan zuciya.

A cikin binciken daya a cikin mutane 16, cin wake wake ya rage matakan triglycerides na jini da “mummunan” LDL cholesterol ().

Reviewaya daga cikin nazarin karatun 26 ya gano cewa cin abinci mai yawa a cikin wake da legumes ya rage matakan LDL cholesterol ().

Abin da ya fi haka, an alakanta cin wake da rage hawan jini da kumburi, dukkansu suna da hadari ga cututtukan zuciya ().

Takaitawa Wake yana da yawa a sitaci mai juriya kuma an nuna shi don rage matakan cholesterol da triglycerides, rage hawan jini da rage kumburi.

8. Duhun Cakulan

Duhun cakulan yana da wadata a cikin antioxidants kamar flavonoids, wanda zai iya taimakawa haɓaka lafiyar zuciya.

Abin sha'awa, karatuna da yawa sun danganta cin cakulan tare da ƙananan haɗarin cututtukan zuciya.

Wani babban binciken ya nuna cewa wadanda suka ci cakulan a kalla sau biyar a kowane mako suna da kasada 57% na kasadar kamuwa da cututtukan zuciya fiye da masu cin cakulan ().

Wani binciken ya gano cewa cin cakulan a kalla sau biyu a mako yana da alaƙa da ƙananan haɗarin 32% na samun alamun rubutu a cikin jijiyoyin ().

Ka tuna cewa waɗannan karatun suna nuna ƙungiya amma ba lallai ba ne lissafin wasu abubuwan da ke iya ƙunsar.

Bugu da ƙari, cakulan na iya kasancewa mai yawa a cikin sukari da adadin kuzari, wanda zai iya watsi da yawancin kaddarorin inganta lafiya.

Tabbatar an zabi cakulan mai inganci mai inganci tare da koko mai dauke da a kalla kashi 70%, kuma a daidaita matsakaicin abin da kake ci domin samun amfanin lafiyar zuciya.

Takaitawa Duhun cakulan yana da yawan antioxidants kamar flavonoids. An danganta shi da ƙananan haɗarin ɓullo da ƙididdigar ƙira a jijiyoyin jini da cututtukan zuciya.

9. Tumatir

Tumatir ana loda masa sinadarin lycopene, launin shuke-shuke na halitta tare da kyawawan abubuwan kara kuzari ().

Antioxidants suna taimakawa wajen kawar da cututtukan cututtuka masu cutarwa, hana lalacewar kumburi da kumburi, dukansu biyu na iya taimakawa ga cututtukan zuciya.

Levelsananan matakan jini na lycopene suna da alaƙa da haɗarin kamuwa da ciwon zuciya da shanyewar jiki (,).

Reviewaya daga cikin nazarin nazarin 25 ya nuna cewa yawan cin abinci mai wadataccen lycopene yana da alaƙa da rage haɗarin cututtukan zuciya da bugun jini ().

Wani binciken a cikin mata masu kiba 50 ya gano cewa cin ɗanyen tumatir sau huɗu a mako yana ƙaruwa na “mai kyau” HDL cholesterol ().

Matsayi mafi girma na HDL cholesterol na iya taimakawa cire ƙwayar cholesterol mai yawa da almara daga jijiyoyi don kiyaye zuciyar ku lafiya da kariya daga cututtukan zuciya da bugun jini ().

Takaitawa Tumatir yana da arziki a cikin lycopene kuma an danganta shi da ƙananan haɗarin cututtukan zuciya da bugun jini, da kuma ƙaruwa a cikin “kyakkyawan” HDL cholesterol.

10. Almond

Almonds suna da wadataccen mai gina jiki, suna alfahari da jerin bitamin da ƙananan ma'adinai waɗanda ke da mahimmanci ga lafiyar zuciya.

Hakanan suna da kyakkyawan tushen ƙwayoyin cuta mai ƙoshin lafiya da fiber, abubuwa biyu masu mahimmanci waɗanda zasu iya taimakawa kariya daga cututtukan zuciya ().

Bincike ya nuna cewa cin almon na iya yin tasiri sosai akan matakan cholesterol, suma.

Studyaya daga cikin bincike a cikin mutane 48 tare da babban cholesterol ya nuna cewa cin oza 1.5 (gram 43) na almond a kullum tsawon makonni shida ya rage ƙiba mai ciki da matakan "mummunan" LDL cholesterol, abubuwa biyu masu haɗari ga cututtukan zuciya ().

Wani karamin binciken yana da irin wannan binciken, yana bayar da rahoton cewa cin almon na tsawon makonni huɗu ya haifar da raguwar mahimmanci a cikin duka LDL da duka cholesterol ().

Bincike ya kuma nuna cewa cin almam yana da alaƙa da matakan HDL cholesterol mafi girma, wanda zai iya taimakawa wajen rage tasirin allo da kuma kiyaye jijiyoyin ku a bayyane (,).

Ka tuna cewa yayin da almond ke da yawan gaske a cikin abubuwan gina jiki, suma suna da yawan kalori. Auna sassan ku kuma daidaita matsakaicin abincin ku idan kuna ƙoƙarin rasa nauyi.

Takaitawa Almonds suna da yawa a cikin fiber da kuma ƙwayoyin mai, kuma an danganta su da raguwar ƙwayar cholesterol da mai mai ciki.

11. Tsaba

Chia tsaba, flaxseeds da hemp seed duka manyan tushe ne masu wadatar zuci, gami da fiber da omega-3 fatty acids.

Yawancin karatu sun gano cewa ƙara waɗannan nau'ikan iri a cikin abincinku na iya inganta yawancin cututtukan cututtukan zuciya, gami da kumburi, hawan jini, cholesterol da triglycerides.

Misali, kwayar hemp suna da yawa a arginine, amino acid wanda aka hada shi da rage matakan jini na wasu alamomin kumburi ().

Bugu da ƙari, flaxseed na iya taimakawa ci gaba da sarrafa jini da matakan cholesterol a cikin sarrafawa.

Wani bincike da aka gudanar a cikin masu dauke da cutar hawan jini ya nuna cewa cin gram 30 na 'ya'yan flax kowace rana na rabin shekara ya rage karfin hawan jini a matsakaita na 10 mmHg kuma ya rage karfin jini na diastolic da 7 mmHg ().

A wani nazarin mutane 17, an nuna cin burodin da aka yi da flaxseed don rage yawan cholesterol da kashi 7% da “mummunan” LDL cholesterol da kashi 9% ().

Kodayake ana bukatar karin bincike game da tasirin chia tsaba kan lafiyar zuciya a cikin mutane, wani binciken da aka gudanar a berayen ya gano cewa cin 'ya'yan chia ya saukar da matakan triglyceride na jini da kuma bunkasa matakan amfanin HDL cholesterol ().

Takaitawa Nazarin ɗan adam da dabba ya gano cewa cin tsaba na iya haɓaka abubuwa masu haɗarin cututtukan zuciya da yawa, gami da kumburi, hawan jini, cholesterol da triglycerides.

12. Tafarnuwa

Shekaru aru aru, ana amfani da tafarnuwa a matsayin magani na halitta don magance cututtuka daban-daban.

A cikin recentan shekarun nan, bincike ya tabbatar da ƙwaƙƙwaran magungunan magani kuma ya gano cewa tafarnuwa na iya taimaka ma inganta lafiyar zuciya.

Wannan godiya ne ga kasancewar wani fili wanda ake kira allicin, wanda aka yi imanin yana da tasirin maganin ().

A cikin wani binciken, shan cire tafarnuwa a cikin allurai na 600-1,500 MG kowace rana don makonni 24 ya kasance da tasiri azaman magungunan ƙwayoyi na yau da kullun game da rage hawan jini ().

Reviewaya daga cikin bita ya tattara sakamakon nazarin 39 kuma ya gano cewa tafarnuwa na iya rage yawan cholesterol ta matsakaicin 17 mg / dL da “bad” LDL cholesterol da 9 mg / dL a cikin waɗanda ke da babban cholesterol ().

Sauran binciken sun gano cewa cirewar tafarnuwa na iya hana yaduwar platelet, wanda hakan na iya rage barazanar daskarewar jini da bugun jini (,).

Tabbatar cinye tafarnuwa danye, ko kuma murkushe shi kuma bari ya zauna na fewan mintuna kafin dafawa. Wannan yana ba da izinin ƙirƙirar allicin, yana ƙaruwa da fa'idodi ga lafiyarta.

Takaitawa Tafarnuwa da kayanta an nuna sun taimaka wajen rage hawan jini da cholesterol. Hakanan zasu iya taimakawa hana haɓakar jini.

13. Man Zaitun

Matsakaici a cikin abincin Bahar Rum, amfanin lafiyayyen zuciya na man zaitun yana da kyau a rubuce.

Man zaitun yana cike da antioxidants, wanda zai iya taimakawa kumburi kuma ya rage haɗarin cutar rashin ƙarfi (,).

Har ila yau, yana da wadataccen ƙwayoyin mai, kuma yawancin karatu sun haɗa shi da haɓaka cikin lafiyar zuciya.

A zahiri, wani bincike cikin manya 7,216 da ke cikin haɗarin kamuwa da cututtukan zuciya ya nuna cewa waɗanda suka cinye mafi yawan man zaitun suna da ƙananan haɗarin kamuwa da cututtukan zuciya da kashi 35%.

Bugu da ƙari, yawan haɗarin man zaitun yana da alaƙa da ƙananan kasada na 48% na mutuwa daga cututtukan zuciya ().

Wani babban binciken kuma ya nuna cewa yawan cin man zaitun yana da alaƙa da ƙananan jini da na diastolic ().

Yi amfani da fa'idodi da yawa na man zaitun ta jujjuya shi a kan dafaffen abinci ko ƙara shi zuwa vinaigrettes da biredi.

Takaitawa Man zaitun yana dauke da sinadarin antioxidants da mai mai ƙaiƙayi. An danganta shi da ƙananan jini da haɗarin cututtukan zuciya.

14. Edamame

Edamame waken soya ne wanda ba a balaga ba wanda ake yawan samu a cikin abincin Asiya.

Kamar sauran kayan waken soya, edamame yana da wadataccen soy isoflavones, wani nau'in flavonoid wanda zai iya taimakawa rage matakan cholesterol da inganta lafiyar zuciya.

Analysisaya daga cikin nazarin nazarin 11 ya nuna cewa soy isoflavones ya rage duka cholesterol da 3.9 mg / dL da “mummunan” LDL cholesterol ta 5 mg / dL ().

Wani bincike ya nuna cewa gram 50 na furotin soya a kowace rana sun rage LDL cholesterol da kusan 3% ().

Idan aka haɗu tare da wasu canje-canje ga tsarin abinci da tsarin rayuwa, ko da ɗan rage matakan cholesterol na iya yin babban tasiri game da haɗarin kamuwa da cututtukan zuciya.

Studyaya daga cikin binciken ya nuna cewa rage duka matakan cholesterol da kashi 10% kawai yana da alaƙa da kasada 15% mafi ƙarancin mutuwa daga cututtukan zuciya ().

Baya ga abun da ke cikin isoflavone, edamame kyakkyawan tushe ne na sauran abubuwan gina jiki masu ƙoshin lafiya, gami da zaren cin abinci da antioxidants (68,).

Takaitawa Edamame ya ƙunshi waken isoflavones, wanda aka nuna don taimakawa rage matakan cholesterol. Edamame shima yana dauke da fiber da antioxidants, wanda shima zai iya amfani da lafiyar zuciya.

15. Ganyen Shayi

Green tea yana da alaƙa da fa'idodi da yawa na kiwon lafiya, daga ƙona mai mai ƙanshi zuwa ingantaccen yanayin insulin (,).

Har ila yau, yana cike da polyphenols da catechins, wanda zai iya aiki a matsayin antioxidants don hana lalacewar kwayar halitta, rage kumburi da kare lafiyar zuciyar ku.

Dangane da wani bita na nazarin 20, yawan catechins na koren shayi yana da alaƙa da ƙananan ƙananan matakan LDL da duka cholesterol ().

Abin da ya fi haka, wani bincike da ya hada da mutane 1,367 ya nuna cewa koren shayi ya rage hauhawar jini da na diastolic ().

Wani karamin binciken ya gano cewa shan koren shayi na tsawon watanni uku rage karfin jini, triglycerides, LDL da duka cholesterol, idan aka kwatanta da placebo ().

Shan shan koren shayi ko shan matcha, abin sha wanda yake kama da koren shayi amma an yi shi da dukkan ganyen shayin, na iya amfani da lafiyar zuciya.

Takaitawa Green shayi yana da yawa a cikin polyphenols da catechins. An haɗu da ƙananan cholesterol, triglycerides da hawan jini.

Layin .asa

Yayin da sabon shaida ya bayyana, hanyar haɗi tsakanin abinci da cututtukan zuciya suna ƙaruwa.

Abin da kuka sanya a kan farantin ku na iya tasiri kusan kowane fanni na lafiyar zuciya, daga bugun jini da kumburi zuwa matakan cholesterol da triglycerides.

Ciki har da waɗannan abinci masu ƙoshin lafiya a matsayin ɓangare na abinci mai gina jiki, daidaitaccen abinci na iya taimakawa kiyaye zuciyarka cikin yanayi mai kyau da rage haɗarin kamuwa da cututtukan zuciya.