15 Zvinoshamisa Mwoyo-Hutano Zvekudya

Zvemukati

• 1. Mashizha Miti yakasvibira
• 2. Zviyo Zvese
• 3. Michero
• 4. Makotapeya
• 5. Hove Yemafuta neOiri Mafuta
• 6. Walnuts
• 7. Bhinzi
• 8. Rima Chocolate
• 9. Madomasi
• 10. Maarumondi
• 11. Mbeu
• 12. Garlic
• 13. Maorivhi Oiri
• 14. Edamame
• 15. Green Tii
• Icho Chinokosha

Chirwere chemwoyo chinoda kusvika chikamu chimwe muzvitatu chevakafa pasi rese ().

Kudya kunotora chinzvimbo chikuru muhutano hwemwoyo uye kunogona kukanganisa njodzi yako yechirwere chemwoyo.

Muchokwadi, zvimwe zvekudya zvinogona kukanganisa kuwedzerwa kweropa, triglycerides, cholesterol mazinga uye kuzvimba, zvese izvi zviri njodzi pazvirwere zvemwoyo.

Hezvino gumi neshanu zvekudya zvaunofanirwa kunge uchidya kuti uwedzere moyo wako hutano.

1. Mashizha Miti yakasvibira

Leafy green miriwo senge sipinachi, kare uye collard magidhi anozivikanwa kwazvo nehupfumi hwavo hwevhitamini, zvicherwa uye antioxidants.

Kunyanya, iwo manyuko makuru evitamini K, ayo anobatsira kuchengetedza ako arteri uye kukurudzira akakodzera kugwamba kweropa (,).

Iwo zvakare akakwirira mukudya nitrate, ayo akaratidzirwa kudzikisa BP, kudzikisira kuomarara uye kuvandudza mashandiro emaseru anonamira tsinga dzeropa ().

Zvimwe zvidzidzo zvakawanawo chinongedzo pakati pekuwedzera kudya kwako kwemashizha miriwo yakasvibira uye nenjodzi yakaderera yechirwere chemoyo.

Imwe ongororo yezvidzidzo zvisere yakawana kuti kuwedzera kwemashizha manyoro kudyiwa kwaibatanidzwa kusvika kune 16% yakaderera chiitiko chehosha yemwoyo ().

Chimwe chidzidzo muvakadzi ve29,689 chakaratidza kuti kudyiwa kwakanyanya kwemashizha miriwo yakasvibira kwakabatana nenjodzi yakaderera zvakanyanya yechirwere chemoyo checoronary).

Pfupiso Miriwo yakasvibira yakasvibirira yakakwira muvhitamini K uye nitrate, izvo zvinogona kubatsira kudzikisa BP uye kugadzirisa arterial basa. Zvidzidzo zvinoratidza kuti kudyiwa kwepamusoro kwemashizha emashizha kwakabatana nenjodzi yakaderera yechirwere chemoyo.

2. Zviyo Zvese

Mbeu dzese dzinosanganisira ese matatu-akapfuma zvikamu zvezviyo: hutachiona, endosperm uye bran.

Mhando dzakajairika dzezviyo zvakakwana dzinosanganisira gorosi rakazara, mupunga wakasviba, oats, rye, bhari, buckwheat uye quinoa.

Inofananidzwa nezviyo zvakanatswa, zviyo zvakakwana zvakakwirira mu fiber, izvo zvinogona kubatsira kudzikisa "yakaipa" LDL cholesterol uye kudzikisa njodzi yehosha yemoyo (,,).

Ongororo dzakawanda dzakawana kuti kusanganisa zviyo zvakazara mukudya kwako zvinogona kubatsira hutano hwemwoyo wako.

Imwe ongororo yeongororo makumi mana neshanu yakapedzisa kuti kudya katatu kwese zviyo zvakazara zuva nezuva kwaibatanidzwa ne22% panjodzi yakaderera yechirwere chemoyo ().

Saizvozvowo, kumwe kuongorora kwakaratidza kuti kudya kanenge katatu kusaga kwezviyo zvakakwana kwakadzikira systolic yeropa ne6 mmHg, izvo zvinokwana kudzikisa njodzi yekurohwa neinenge 25% ().

Paunenge uchitenga zviyo zvakakwana, ita shuwa kuti uverenge izvo zvinongedzo zvakanyatsonaka. Mitsara yakaita se "gorosi rakazara" kana "gorosi rakazara" inoratidza chigadzirwa chezviyo, nepo mazwi senge "hupfu hwegorosi" kana "multigrain" angangodaro.

Pfupiso Zvidzidzo zvinoratidza kuti kudya tsanga dzese kwakabatana nechepasi cholesterol uye systolic BP, pamwe nenjodzi yakaderera yechirwere chemoyo.

3. Michero

Strawberries, blubheri, bheribheri uye raspberries zvakazara-zvine mishonga yakakosha inoita chinzvimbo chepakati muhutano hwemwoyo.

Ma berries akapfumawo mune antioxidants senge anthocyanins, ayo anodzivirira kubva kune oxidative kusagadzikana uye kuzvimba kunobatsira mukukura kwehosha yemoyo ().

Zvidzidzo zvinoratidza kuti kudya yakawanda yemabriji kunogona kudzora huwandu hwengozi dzechirwere chemoyo.

Semuenzaniso, kumwe kuongorora muvanhu vakuru makumi maviri nevatanhatu vane metabolic syndrome kwakaratidza kuti kunwa chinwiwa chakagadzirwa nechando-chakaomeswa sitirobheri kwemavhiki masere kwakadzikira "yakaipa" LDL cholesterol ne11% ().

Metabolic syndrome isumbu remamiriro akabatanidzwa nenjodzi yakakwira yechirwere chemwoyo.

Imwe ongororo yakawana kuti kudya mablueberries zuva rega rega kunatsiridza mashandiro emasero anoteedzera tsinga dzeropa, izvo zvinobatsira kudzora BP uye kugwamba kweropa ().

Pamusoro pezvo, ongororo yezvidzidzo makumi maviri nezviviri yakaratidza kuti kudya mabriji kwakabatana nekudzikiswa mu "yakaipa" LDL cholesterol, systolic blood pressure, body mass index uye mamwe mamaki ekuzvimba ().

Miti michero inogona kuva chikafu chinogutsa kana chinonaka chakaderera-koriori dhizeti. Edza kuwedzera mashoma akati wandei kuchikafu chako kuti utore mukana weakasiyana ehutano mabhenefiti.

Pfupiso Ma berries akapfuma muma antioxidants. Zvidzidzo zvinoratidza kuti kuzvidya kunogona kudzora njodzi dzakawanda dzehosha yemwoyo.

4. Makotapeya

Avocados ndiyo sosi yakanaka kwazvo yemafuta-ane hutano monounsaturated mafuta, ayo akave akabatanidzwa nekudzikiswa kwemazinga echolesterol uye nenjodzi yakaderera yechirwere chemoyo ().

Imwe ongororo yakatarisa mhedzisiro yezvikafu zvitatu zvinoderedza cholesterol muvanhu makumi mana nevashanu vakafutisa uye vakafutisa, nerimwe remapoka ebvunzo vachidya imwe avocado pazuva.

Boka reavocado rakawana kuderedzwa mu "yakaipa" LDL cholesterol, kusanganisira yakaderera zvikamu zvidiki, dense LDL cholesterol, iyo inofungidzirwa kuti inowedzera zvakanyanya njodzi yehosha yemwoyo ().

Chimwe chidzidzo chakasanganisira vanhu 17,567 vakaratidza kuti avo vaidya avocado nguva dzose vaive hafu yekukanganisa metabolic syndrome ().

Avocados zvakare akapfuma mu potassium, zvinovaka muviri izvo zvakakosha kuhutano hwemwoyo. Muchokwadi, imwe chete avocado inopa 975 milligrams e potasium, kana ingangoita 28% yemari yaunoda muzuva (19).

Kuwana anokwana 4.7 gramu e potasium pazuva kunogona kudzikisa kukwira kweropa neavhareji ye8.0 / 4.1 mmHg, iyo inosangana ne15% yakaderera njodzi yekurohwa ().

Pfupiso Makotapea akakwirira mumafuta emonounsaturated uye potasium. Vanogona kubatsira kudzikisa cholesterol yako, BP uye njodzi yemetabolic syndrome.

5. Hove Yemafuta neOiri Mafuta

Hove dzakakora salmon, mackerel, sardines uye tuna inotakurwa ne omega-3 fatty acids, ayo akave akafundwa zvakanyanya nekuda kwemoyo wavo-hutano mabhenefiti.

Mune kumwe kuongorora muvanhu makumi matatu nevaviri, kudya salmoni katatu pasvondo kwevhiki sere kwakadzikira zvakanyanya diastolic reropa ().

Imwe ongororo yakaratidza kuti kudya hove kwenguva yakareba kwaive kwakabatana nemazinga akaderera echolesterol yakazara, ropa triglycerides, kutsanya shuga yeropa uye systolic BP.

Pamusoro pezvo, yega yega 3.5-ounce (100-gramu) inoderera mukudyiwa kwehove vhiki nevhiki yaibatanidzwa ne19% mukana wepamusoro wekuwedzera imwe njodzi yechirwere chemoyo, senge yakakwira BP, chirwere cheshuga kana kufutisa ().

Kana iwe usingadye zvegungwa zvakawandisa, oiri yehove imwe sarudzo yekuwana rako rezuva nezuva re omega-3 fatty acids.

Mafuta ehove zvinowedzera zvakaratidzwa kudzikisa ropa triglycerides, kugadzirisa arterial mashandiro uye kudzikira kweropa (,,,).

Mimwe omega-3 inowedzera se krill mafuta kana algal mafuta inzira dzinozivikanwa.

Pfupiso Hove yemafuta uye hove mafuta ese ari maviri akakwirira mu omega-3 fatty acids uye anogona kubatsira kudzikisira chirwere chemoyo njodzi, kusanganisira BP, triglycerides uye cholesterol.

6. Walnuts

Walnuts sosi huru ye fiber uye micronutrients senge magnesium, mhangura uye manganese (27).

Kutsvagurudza kunoratidza kuti kusanganisa mashoma servings ema walnuts mukudya kwako kunogona kubatsira kudzivirira kubva kuchirwere chemoyo.

Maererano neimwe ongororo, kudya walnuts kunogona kudzora "yakaipa" LDL cholesterol kusvika pa16%, yakaderera diastolic BP ne 2-3 mm Hg uye inoderedza kushushikana kweiyo oxidative uye kuzvimba ().

Chimwe chidzidzo muvatori vechikamu 365 chakaratidza kuti kudya kunowedzerwa nema walnuts kwakatungamira kudzikira kukuru muLDL uye yakazara cholesterol ().

Sezvineiwo, zvimwe zvidzidzo zvakawanawo kuti kugara uchidya nzungu senge walnuts kunosanganisirwa nenjodzi yakaderera yechirwere chemoyo (,).

Pfupiso Zvidzidzo zvinoratidza kuti walnuts inogona kubatsira kudzikisa cholesterol uye BP uye inogona kusangana nenjodzi yakaderera yechirwere chemoyo.

7. Bhinzi

Bhinzi ine starch isingamiriri, iyo inoramba kugaya uye inoshatiswa nehutachiona hunobatsira mudumbu rako ().

Zvinoenderana nedzimwe ongororo dzemhuka, starch isingamiriri inogona kuvandudza hutano hwemwoyo nekuderedza mwero weropa we triglycerides uye cholesterol (,,).

Ongororo dzakawanda dzakaona zvakare kuti kudya bhinzi kunogona kudzikamisa zvimwe njodzi zvehosha yemoyo.

Mune kumwe kuongorora muvanhu gumi nevatanhatu, kudya bhinzi dzepinto kwakadzora huwandu hweropa triglycerides uye "yakaipa" LDL cholesterol ().

Kumwe kuongorora kweongororo makumi maviri nematanhatu kwakawanawo kuti kudya kwakanyanya mumabhinzi nemumagaro kwakaderera zvakanyanya mwero weLDL cholesterol ().

Uyezve, kudya bhinzi kwave kwakabatanidzwa nekuderedzwa kweBP uye kuzvimba, zvese zviri zvinhu zvinokonzeresa chirwere chemoyo ().

Pfupiso Bhinzi dzakakwirira mumushonga unodzivirira uye dzakaratidzwa kudzikisa huwandu hwecholesterol uye triglycerides, kudzikira kweropa uye kudzikisa kuzvimba.

8. Rima Chocolate

Chokoreti yerima yakapfuma muma antioxidants senge flavonoids, ayo anogona kubatsira kusimudzira hutano hwemwoyo.

Sezvineiwo, zvidzidzo zvakati wandei zvakabatana kudya chokoreti nenjodzi yakaderera yechirwere chemwoyo.

Imwe ongororo hombe yakaratidza kuti avo vaidya chokoreti kanokwana kashanu pasvondo vaive ne57% panjodzi yakaderera yechirwere chemwoyo kupfuura avo vasiri chokoreti vanodya ().

Chimwe chidzidzo chakawana kuti kudya chokoreti kanokwana kaviri pasvondo kwaive kwakabatana ne32% njodzi yakaderera yekuverengerwa plaque mune tsinga ().

Ramba uchifunga kuti izvi zvidzidzo zvinoratidza kusangana asi hazvireve hazvo kuti zviverenge zvimwe zvinhu zvinogona kuve zvinobatanidzwa.

Pamusoro pezvo, chokoreti inogona kuve yakakwira mushuga uye macalorie, ayo anogona kukanganisa zvakawanda zvehutano-zvinokurudzira zvivakwa.

Ive neshuwa yekutora yemhando yepamusoro yakasviba chokoreti necocoa zvemukati zvinosvika 70%, uye ongorora yako yaunodya kuti unyatsoita iyo yayo yemoyo-hutano mabhenefiti.

Pfupiso Chokoreti yakasviba yakakwira muma antioxidants kunge flavonoids. Iyo yakave yakabatana nenjodzi yakaderera yekukudziridza calcified plaque mune arteri uye coronary chirwere chemoyo.

9. Madomasi

Madomasi anotakurwa ne lycopene, yemusango chirimwa pigment ine simba antioxidant zvimiro ().

Antioxidants anobatsira kurerutsa zvinokuvadza zvemahara radicals, kudzivirira oxidative kukuvara uye kuzvimba, zvese zviri zviviri zvinokwanisa kukonzera chirwere chemwoyo.

Kuderera kweropa rey lycopene kwakabatana neyakawedzera njodzi yekurwadziwa kwemoyo uye sitiroko (,).

Ongororo imwe chete yezvidzidzo makumi maviri neshanu yakaratidza kuti kudya kwakanyanya kwezvikafu zvakapfuma muLycopene kwakabatana nenjodzi yakadzikira yechirwere chemwoyo uye sitiroko ().

Imwe ongororo mumadzimai makumi mashanu akafutisa akawana kuti kudya madomasi maviri mbishi kanokwana kana pasvondo kwakawedzera “HD” cholesterol “yakanaka”.

Matanho epamusoro eHDL cholesterol anogona kubatsira kubvisa cholesterol yakawandisa uye plaque kubva mutsinga kuti moyo wako urambe wakagwinya uye kudzivirira kubva kuchirwere chemoyo nekurohwa ().

Pfupiso Madomasi akapfuma muLycopene uye anga achibatanidzwa nenjodzi yakaderera yehosha yemoyo uye sitiroko, pamwe nekuwedzera kwe "yakanaka" HDL cholesterol.

10. Maarumondi

Maarumondi anoshamisa zvinovaka muviri, achizvirumbidza nerwendo rurefu rwevhitamini nemaminerari ayo akakosha kuhutano hwemwoyo.

Ivo zvakare sosi yakanaka yemoyo-hutano monounsaturated mafuta uye faibha, maviri akakosha mishonga inogona kubatsira kudzivirira kubva kuchirwere chemoyo ().

Kutsvagurudza kunoratidza kuti kudya maarumondi kunogona kuita simba pane yako cholesterol mazinga, futi.

Kumwe kuongorora kwakaitwa muvanhu makumi mana nevasere vane cholesterol yakakura kwakaratidza kuti kudya 1.5 maawundi (43 magiramu) emaarumondi zuva rega rega kwevhiki nhanhatu kwakaderedza mafuta emimba uye huwandu hwe "yakaipa" LDL cholesterol, zvinhu zviviri zvine njodzi yechirwere chemoyo ().

Chimwe chidzidzo chidiki chakawanikwa zvakafanana, vachitaura kuti kudya maarumondi kwemavhiki mana kwakakonzera kudzikira kukuru muLDL uye cholesterol yakazara ().

Kutsvagurudza zvakare kunoratidza kuti kudya maarumondi kunosanganisirwa nemazinga epamusoro eHDL cholesterol, ayo anogona kubatsira kudzikisa mabwe ekuvaka uye kuchengetedza arteri yako kujekesa (,).

Rangarira kuti nepo maarumondi ari akawandisa mumuviri, iwo zvakare ane macalorie akawanda. Enzanisa zvikamu zvako uye simbisa zvaunodya kana iwe uchiedza kudzikisa huremu.

Pfupiso Maamondi akakwirira mumafuta uye monounsaturated mafuta, uye akabatanidzwa nekudzikiswa kwecholesterol nemafuta emudumbu.

11. Mbeu

Mbeu dzeChia, flaxseeds uye hemp mbeu zvese zvihombe zviwanikwa zvemoyo-zvine hutano zvinovaka muviri, zvinosanganisira fiber uye omega-3 fatty acids.

Dzidzo dzakawanda dzakawana kuti kuwedzera aya marudzi embeu kuchikafu chako kunogona kugadzirisa akawanda chirwere chemoyo njodzi, kusanganisira kuzvimba, kuwedzerwa kweropa, cholesterol uye triglycerides.

Semuenzaniso, hemp mbeu dzakakwirira muArginine, amino acid iyo yanga ichibatanidzwa nekudzikiswa kweropa remamwe mamakisi ekuzvimba ().

Zvakare, flaxseed inogona kubatsira kuchengetedza kuwedzerwa kweropa uye cholesterol mwero pasi pesimba.

Imwe ongororo mune vanhu vane yakakwira BP yakaratidza kuti kudya magiramu makumi matatu embeu yeflakisi zuva rega rega kwehafu yegore kwakadzora systolic yeropa neavhareji ye10 mmHg uye yakaderedza diastolic reropa ne7 mmHg ().

Mune kumwe kuongorora kwevanhu gumi nevanomwe, kudya chingwa chakagadzirwa neflakisi kwakaratidzwa kudzikisa cholesterol izere ne7% uye "yakaipa" LDL cholesterol ne9% ().

Kunyangwe hazvo kutsvagurudza kuchidikanwa pamusoro pemhedzisiro yembeu dzechia pane hutano hwemwoyo muvanhu, kumwe kuongorora mumakonzo kwakaona kuti kudya mbeu dzechia kwakadzora huwandu hweropa triglyceride uye kwakasimudzira mazinga eiyo anobatsira HDL cholesterol ().

Pfupiso Zvidzidzo zvevanhu uye zvemhuka zvakaona kuti kudya mbeu kunogona kusimudzira huwandu hwehosha yemwoyo njodzi, kusanganisira kuzvimba, kuwedzerwa kweropa, cholesterol uye triglycerides.

12. Garlic

Kwemazana emakore, gariki yanga ichishandiswa senzira yekurapa yekurapa akasiyana siyana ezvirwere.

Mumakore achangopfuura, kutsvagisa kwakasimbisa masimba ayo ekurapa uye akawana kuti gariki inogona kubatsira kubatsira kuvandudza hutano hwemwoyo.

Uku kutenda nekuda kwekuvapo kwekomboni inonzi allicin, iyo inofungidzirwa kuti ine huwandu hwekurapa mhedzisiro ().

Mune kumwe kuongorora, kutora garikisi yakatorwa mumadhosi e600-1,500 mg zuva nezuva kwemavhiki makumi maviri nemana zvaive zvakashanda seyakajairika tsamba yekudzivirira pakuderedza BP ().

Imwe ongororo yakanyora mhedzisiro yezvidzidzo makumi matatu nesere uye yakawana kuti gariki inogona kudzikisa cholesterol yakazara nevhareji ye17 mg / dL uye "yakaipa" LDL cholesterol ne9 mg / dL kune avo vane cholesterol yakawanda ().

Zvimwe zvidzidzo zvakawana kuti gariki yakabviswa inogona kutadzisa platelet buildup, iyo inogona kudzikisa njodzi yekugwamba kweropa uye sitiroko (,).

Ive neshuwa yekudya garlic mbishi, kana kuipwanya uye rega igare kwemaminetsi mashoma usati wabika. Izvi zvinobvumidza kuumbwa kweallicin, ichiwedzera mikana yayo yehutano.

Pfupiso Garlic uye zvikamu zvayo zvakaratidzwa kubatsira kubatsira kuderedza ropa uye cholesterol. Dzinogona zvakare kubatsira kudzivisa kuwanda kweropa.

13. Maorivhi Oiri

Chikafu mukudya kweMediterranean, zvinobatsira pamoyo-zvine hutano zvemafuta emuorivhi zvakanyorwa zvakanaka.

Oiri reMiorivhi rakazara nema antioxidants, ayo anogona kubvisa kuzvimba uye kuderedza njodzi yechirwere chisingaperi (,).

Izvo zvakare zvakapfuma mumonounsaturated fatty acids, uye zvidzidzo zvakawanda zvakazvibatanidza pamwe nekuvandudzwa kwehutano hwemwoyo.

Muchokwadi, kumwe kuongorora muvanhu vakuru mazana manomwe nemakumi maviri nematanhatu vari panjodzi huru yechirwere chemoyo kwakaratidza kuti avo vaidya mafuta emuorivhi akawanda vaive ne35% njodzi yekudzikira chirwere chemwoyo.

Uyezve, kuwedzerwa kwemafuta emuorivhi kwaibatanidzwa ne48% yakaderera njodzi yekufa nechirwere chemwoyo ().

Chimwe chidzidzo chikuru chakaratidzawo kuti kudyiwa kwepamusoro kwemafuta emuorivhi kwakabatana neyakaderera systolic uye diastolic reropa ().

Tora mukana wezhinji mabhenefiti emafuta emuorivhi nekuidururira pamusoro pezvakabikwa ndiro kana kuwedzera kune vinaigrettes uye sauces.

Pfupiso Oiri maorivhi akakwirira muma antioxidants uye monounsaturated mafuta. Yakave ichibatanidzwa nekuderera kweropa uye chirwere chemwoyo njodzi.

14. Edamame

Edamame ishoma soya isina kusimba inowanzo kuwanikwa muAsia chikafu.

Kufanana nezvimwe zvigadzirwa zve soy, edamame yakafuma mune soy isoflavones, rudzi rwe flavonoid iyo inogona kubatsira kudzikisa cholesterol mwero nekuvandudza hutano hwemwoyo.

Imwe ongororo yeongororo gumi neimwe yakaratidza kuti soy isoflavones yakaderedza yakazara cholesterol ne3.9 mg / dL uye "yakaipa" LDL cholesterol ne5 mg / dL ().

Imwe ongororo yakaratidza kuti 50 magiramu e soy protein pazuva rakadzikira LDL cholesterol neavhareji ye3% ().

Kana ukabatanidzwa pamwe nedzimwe shanduko pakudya uye nemararamiro, kunyangwe kudzikisira zvishoma cholesterol yako inogona kukanganisa zvakanyanya njodzi yako yechirwere chemwoyo.

Imwe ongororo yakaratidza kuti kudzikira kwehuwandu hwecholesterol ne10% chete kwaibatanidzwa ne15% panjodzi yakaderera yekufa kubva kuchirwere chemwoyo checoronary ().

Pamusoro pechinhu chayo isoflavone, edamame isosi yakanaka yeimwe hutano-hutano zvinovaka muviri, zvinosanganisira fiber yekudya uye antioxidants (68,).

Pfupiso Edamame ine soy isoflavones, iyo yakaratidzirwa kubatsira kudzikisa cholesterol mwero. Edamame zvakare ine fiber uye antioxidants, iyo inogona zvakare kubatsira moyo wehutano.

15. Green Tii

Green tii yave ichibatanidzwa neanoverengeka ehutano mabhenefiti, kubva pakawedzera mafuta kupisa kusvika pakuvandudza insulin senitivity (,).

Iyo zvakare ine brimming ne polyphenols uye makatekini, ayo anogona kuita se antioxidants kudzivirira kukuvara kwesero, kuderedza kuzvimba uye kuchengetedza hutano hwemwoyo wako.

Maererano neimwe ongororo yezvidzidzo makumi maviri, kuwanda kwakanyanya kwema catechin ehuswa chaihwo kwakabatana nezvikamu zvakaderera zvakanyanya zveLDL uye yakazara cholesterol ().

Uyezve, ongororo inosanganisira vanhu 1,367 yakaratidza kuti green tii yakadzikira ese systolic uye diastolic BP ().

Chimwe chidzidzo chidiki chakawana kuti kutora green tea mushoma kwemwedzi mitatu kwakadzora BP, triglycerides, LDL uye yakazara cholesterol, zvichienzaniswa ne placebo ().

Kutora girini tii yekuwedzera kana kunwa matcha, chinwiwa chakafanana neyegirini tii asi chakagadzirwa neiyo rose tii shizha, inogona zvakare kubatsira moyo wemoyo.

Pfupiso Green tii yakakwira muma polyphenols nemakatekini. Yakave ichibatanidzwa nechepasi cholesterol, triglycerides uye BP.

Icho Chinokosha

Sezvo humbowo hutsva hunobuda, kubatana pakati pekudya uye chirwere chemwoyo kunowedzera kusimba.

Izvo iwe zvaunoisa pahwendefa yako zvinogona kukanganisa chero nezve ese maficha ehutano hwemwoyo, kubva pakubata kweropa uye kuzvimba kusvika kumalesterol cholesterol uye triglycerides.

Kusanganisira izvi zvekudya zvine hutano-moyo sechikamu chekudya kunovaka muviri, kwakaringana kunogona kubatsira kuchengetedza moyo wako muchimiro chakanaka uye kudzikisa njodzi yako yechirwere chemwoyo.