10 chikafu chakanakira moyo

Zvemukati

• 1. Yakawedzera Mhandara Olive Oiri
• 2. Waini tsvuku
• 3. Garlic
• 4. Yakapiswa
• 5. Zvibereko zvitsvuku
• 6. Oats
• 7. Nyanya
• 8. Sardines, tuna uye salmon
• 9. Chokoreti yakasviba
• 10. Avocado

Chikafu chakanakira moyo uye chinodzora njodzi yezvirwere zvemoyo zvakaita sekukwira kweropa, sitiroko kana chirwere chemoyo ndidzo dzakapfuma nemafuta e antioxidant, tambo uye monounsaturated kana polyunsaturated mafuta, akadai seorivhi, gariki, oats, matomatisi uye sardini , semuenzaniso.

Pamusoro pekuchengeta chikafu, zvakakoshawo kudzidzira kurovedza muviri kanokwana katatu pasvondo, sezvo zvichiunza mabhenefiti sekusimudzira kutenderera kweropa, kugadzirisa mamiriro emwoyo uye kukurudzira kuoneka kwemidzi mitsva yeropa, izvo zvinoderedza mikana yeakakomba sequelae. mune zviitiko zvekurwadziwa kwemoyo kana sitiroko.

1. Yakawedzera Mhandara Olive Oiri

Oiri mhandara yemafuta emuorivhi yakafuma mumafuta akanaka uye antioxidants iyo inowedzera cholesterol yakanaka uye inoderedza yakaipa cholesterol, inovandudza kufamba kweropa uye kubatsira kudzivirira atherosclerosis. Kuisanganisira mukudya, iwe unogona kuwedzera 1 punipuni yemafuta emuorivhi pamusoro pechikafu chemasikati uye chisvusvuro, woishandisa kumwaka saradhi kana mazai echando, semuenzaniso. Tsvaga kuti ungasarudza sei mafuta emuorivhi akanakisa kubva kuchitoro.

2. Waini tsvuku

Waini tsvuku yakafuma mu resveratrol, antioxidant polyphenol iyo inobatsira kudzikamisa matambudziko senge chirwere chemoyo, kugadzirisa cholesterol uye kudzikisa kuzvimba. Resveratrol iripowo mumhodzi nematehwe emazambiringa epepuru, uye zvakare irimo mune yakazara mazambiringa muto.

Iyo yakanaka ndeye kushandisa 1 girazi rewaini tsvuku pazuva, riine 150 kusvika 200 ml yevakadzi, uye kusvika 300 ml yevarume.

3. Garlic

Garlic yashandiswa kwemazana emakore sechikafu chinorapa, uye mabhenefiti ayo makuru kuchengetedza hutano hwemitsipa yeropa panguva yekukwegura, kubatsira kudzora chirwere cheshuga necholesterol, kudzikisa BP, kudzivirira gomarara reprostate uye kuita semushonga unouraya mafungal. Ona nzira dzekushandisa gariki kuchengetedza moyo wako.

4. Yakapiswa

Flaxseed imbeu ine hupfumi mu fiber uye omega-3, mhando yemafuta ane polyunsaturated anobatsira kudzikisa cholesterol, kugadzirisa kutenderera kweropa uye kudzikisa kuzvimba. Kuti utore mafuta ayo, flaxseed inofanirwa kudyiwa muchimiro cheupfu, sezvo ura haugone kugaya mbeu yese. Iwe zvakare une sarudzo yekushandisa zvinowedzera mumacapsule ane mafuta eflakisi.

Kana mbeu yese yadyiwa, shinda dzayo dzinoramba dzakabatana, zvichibatsira kurwisa kuzvimbirwa. Upfu hwakatsetseka hunogona kuwedzerwa pamusoro pemichero pakudya kwekuseni kana zvekudya zvekudya, zvakaiswa muma yogurts, masaladi uye mavitamini. Ona zvimwe pamusoro pemafuta eflakisi.

5. Zvibereko zvitsvuku

Zvibereko zvitsvuku zvakaita setirobheri, acerola, gwavha, bheribheri, jabuticaba, mavise, plamu, rasipiberi uye goji berry zvine mishonga yakawanda yekudzivirira maatomu anobatsira kudzivirira atherosclerosis, chirwere chinovhara tsinga dzeropa nekufamba kwenguva uye chinogona kukonzera matambudziko akadai sekushaya moyo uye Stroke.

Pamusoro pezvo, michero iyi zvakare yakafuma muvhitamini C, lycopene, mavitamini B uye faibha, zvinovaka muviri zvinobatsira kudzivirira matambudziko akaita segomarara nekukwegura nguva isati yakwana. Tsvaga zvese zvakanakira michero iyi.

6. Oats

Oats zviyo zvakapfuma nefibre, iyo inobatsira kudzora cholesterol, BP uye ropa glucose, inova shuga yeropa. Iyi tambo inosimudzira matumbo uye kuchengetedza maruva ane hutano, izvo zvakakosha kudzivirira zvirwere zvakaita segomarara nekuvandudza kutenderera kweropa.

Kuti uwane mabhenefiti ayo, unofanirwa kutora mashupuni 1 kusvika ku2 eoats pazuva, ayo anogona kuverengerwa mumavhitamini, masaladhi emichero, maporridges kana mabikirwo emakeke nemakuki.

7. Nyanya

Madomasi akapfuma kwazvo muLycopene, imwe yeanonyanya simba antioxidants anoshanda mumuviri kugadzirisa kutenderera uye kudzivirira matambudziko akakomba, akadai segomarara uye atherosclerosis. Lycopene inowanikwa kunyanya kana nyanya ichipisa, sezvazviri nemadomasi sauces, semuenzaniso.

Kushandisa madomasi muchikafu kuri nyore kwazvo, sezvo kuchikwana mumhando dzakasiyana dzema saladhi, zvimedu, majusi uye masosi, zvichibatanidza neese marudzi ese endiro.

8. Sardines, tuna uye salmon

Sardines, tuna uye salmon ndiyo mienzaniso yehove dzakapfuma mu omega-3, chikafu chinowanikwa mumafuta ehove yemvura yemunyu. Omega-3 mafuta akanaka anobatsira kudzora mwero wecholesterol, kuvandudza cholesterol yakanaka uye kubatsira kudzivirira atherosclerosis.

Uye zvakare, inoderedza zvakare kuzvimba kwemuviri wese, uye hove idzi dzinofanirwa kuverengerwa mukudya kanokwana katatu pasvondo. Svika pakuziva zvimwe zvekudya zvakapfuma mu omega-3s.

9. Chokoreti yakasviba

Chokoreti yakasviba, kubva ku70% cocoa, inounza mabhenefiti ehutano nekuve nezvakanyanya zvecocoa, izvo zvinowedzera mafuta akanaka uye antioxidants kuchokoreti. Izvi zvinovaka muviri zvinoshanda mumuviri nekuvandudza kuwedzera kweropa, zvichitadzisa kuumbwa kwemapuratifomu anodzivira tsinga dzeropa nekuvandudza mashuga eropa.

Kuti uwane izvi mabhenefiti, zvinokurudzirwa kudya anenge matatu mativi echokoreti rakasviba pazuva, rinoenzana neanenge makumi matatu g.

10. Avocado

Avocado yakafuma mumafuta anonzi monounsaturated, ayo anokwanisa kusimudza cholesterol yakanaka uye kudzikisa cholesterol yakaipa muropa. Uye zvakare, avocado zvakare yakapfuma muacarotenoids, potasium uye folic acid, zvinovaka muviri zvinovandudza kutenderera kweropa.

Avocado inogona kushandiswa mumavhitamini, masaladi kana kudyiwa muchimiro cheguacamole, inova chikafu chinonaka chine munyu nemuchero uyu. Ona maitirwo azvo apa.

Kunze kwekudya izvi zvekudya, zvakakoshawo kudzivirira kudyiwa kwezvikafu zvine shuga, hupfu chena nemafuta akashata, soseji, soseji, ham, makeke, zviwitsi uye zvinwiwa. Kubatsira, ona gumi kuchinjana kwakanaka kubatsira kuchengetedza moyo.