Shawarwarin Gina Jiki: Abincin Lafiya na Zuciya

Wadatacce

• Don abinci mai lafiya na zuciya da siririn kugu, haɗa da hatsi gabaɗaya, 'ya'yan itatuwa, kayan lambu masu launin koren ganye, goro, kifin lafiya da wasu mai a cikin kwandon kayan abinci.
• Cikakken hatsi lafiya: burodi da hatsi
• Bayanan 'ya'yan itace masu lafiya
• Dubi, ganye mai ganye
• Amfanin goro na Omega 3
• Kifi mai lafiya don ci
• Lafiyayyan mai dafa abinci
• Bita don

Don abinci mai lafiya na zuciya da siririn kugu, haɗa da hatsi gabaɗaya, 'ya'yan itatuwa, kayan lambu masu launin koren ganye, goro, kifin lafiya da wasu mai a cikin kwandon kayan abinci.

Anan akwai ƙarin takamaiman shawarwarin abinci mai gina jiki:

Cikakken hatsi lafiya: burodi da hatsi

Dukan hatsi masu lafiya suna ba da adadi mai yawa na fiber maras narkewa, wanda ke taimakawa sarrafa nauyi ta hanyar cika ku, da wasu fiber mai narkewa, wanda ke rage LDL (mummunan) cholesterol.

Bugu da ƙari, binciken ya gano cewa lokacin da masu cin abinci suka ci abinci guda huɗu zuwa biyar na hatsi masu kyau a kowace rana, sun rage matakan gina jiki na C-reactive (CRP) da kashi 38 cikin dari idan aka kwatanta da waɗanda suka ci hatsi kawai. Babban matakan CRP akai -akai na iya ba da gudummawa ga taurarin arteries, yana ƙara haɗarin bugun zuciya ko bugun jini. Masu bincike sun ce antioxidants a cikin hatsi cikakke na lafiya na iya taimakawa ƙananan matakan furotin C-reactive (CRP) ta hanyar rage lalacewar ƙwayoyin ku, kyallen takarda, da gabobin ku.

Bayanan 'ya'yan itace masu lafiya

Abincin lafiya na zuciya yakamata ya haɗa da apples, pears, citrus da berries, waɗanda ke cike da fiber da phytochemicals, waɗanda ke nuna alƙawarin yaƙi da cututtukan zuciya.

Lycopene, wanda ake samu a cikin abinci masu lafiya na zuciya kamar tumatur, kankana da ruwan hoda/ja, yana taimakawa rage haɗarin cututtukan zuciya da na zuciya. Kankana kuma yana haɓaka matakan arginine, amino acid da aka nuna don haɓaka aikin tasoshin jini a cikin jiki.

Dubi, ganye mai ganye

Abincin lafiya na zuciya kamar arugula da alayyafo sun ƙunshi folate, wanda ke taimakawa rushe homocysteine ​​​​, amino acid a cikin jini wanda ke ƙara haɗarin cututtukan zuciya.

Amfanin goro na Omega 3

Gyada ita ce tushen fiber mai narkewa. Walnuts suna alfahari da omega-3 fatty acids, wanda ke rage matakan triglyceride.

Abincin lafiya na zuciya kamar almonds, cashews da macadamias suna cike da kitse guda ɗaya, waɗanda ke taimakawa rage LDL (mummunan) cholesterol da haɓaka HDL (mai kyau) cholesterol.

Kifi mai lafiya don ci

Kifin lafiya na zuciya ya haɗa da Salmon da sauran kifayen mai ruwan sanyi kamar sardines, mackerel da herring, waɗanda ke cike da fa'idodin omega 3. Ƙarin fa'idar abinci mai yawan omega-3 fatty acids: za su iya taimakawa wajen kula da lafiyar kashi ta hanyar rage ayyukan osteoclasts, ƙwayoyin da ke rushe kasusuwa, a cewar wani binciken Jami'ar Jihar Pennsylvania.

Lafiyayyan mai dafa abinci

Abincin lafiya na zuciya yakamata ya haɗa da kitse mai kitse, daga abinci kamar zaitun, man zaitun, da iri da mai na goro, wanda zai iya rage haɗarin ta hanyar yanke matakan cholesterol-jini. Ɗaya daga cikin cokali na man zaitun yana samar da kashi 8 na RDA don bitamin E - wani maganin antioxidant mai karfi wanda ke hana LDL cholesterol oxidation kuma yana tayar da HDL. Bugu da ƙari, sabanin fatsin polyunsaturated, nau'in da ba shi da ƙima ya fi tsayayya da oxyidation, tsarin da ke haifar da lalacewar sel da nama. (Cikakken kitse, da ake samu a cikin jan nama, man shanu da cuku mai-cikakken kitse, yana ɗaga jijiya-jamming cholesterol, don haka gujewa ko iyakance waɗannan abinci.)

Bita don