Matipi ezvehutano: Mwoyo Hutano Kudya

Zvemukati

• Zvekudya kwemoyo zvine hutano uye chiuno chakatetepa, sanganisira zviyo zvizere, michero, yakasvibira yakasvibira miriwo miriwo, nzungu, hove ine hutano uye mamwe maoiri mubhasiketi yako yegirosa.
• Zviyo zvine hutano: zvingwa uye zviyo
• Healthy chibereko chokwadi
• Rima, mashizha ane mashizha
• Omega 3 mabhenefiti enzungu
• Hove ine hutano yekudya
• Mafuta ekubikisa ane hutano
• Ongororo ye

Zvekudya kwemoyo zvine hutano uye chiuno chakatetepa, sanganisira zviyo zvizere, michero, yakasvibira yakasvibira miriwo miriwo, nzungu, hove ine hutano uye mamwe maoiri mubhasiketi yako yegirosa.

Heano mamwe matipi ekudya akajeka:

Zviyo zvine hutano: zvingwa uye zviyo

Mbeu dzine hutano dzakakwana dzinopa huwandu hwakawanda hweinsoluble fiber, iyo inobatsira kudzora uremu nekuzadza iwe, uye imwe soluble fiber, iyo inoderedza LDL (yakaipa) cholesterol.

Pamusoro pezvo, ongororo dzakaonekwa kuti kana ma dieters achidya mana kana mashanu servings ezviyo zvakakwana zvine hutano zuva nezuva, ivo vakadzora iwo mazinga eC-reactive protein (CRP) ne38 muzana zvichienzaniswa neavo vaidya zviyo zvakanatswa chete. Kuwedzera kwakanyanya kweCRP kunogona kubatsira mukuomesa tsinga, kuwedzera mukana wekurwadziwa kwemoyo kana sitiroko. Vanotsvagurudza vanoti ma antioxidants ane zviyo zvine hutano anogona kubatsira kudzikisa mwero weC-inoshanda mapuroteni (CRP) nekudzora kukuvara kwemasero ako, zvinyama, uye nhengo.

Healthy chibereko chokwadi

Chikafu chemoyo chine hutano chinofanira kusanganisira maapuro, mapeari, citrus uye majiroji, ayo akazara nefiber uye phytochemicals, iyo inoratidza chivimbiso mukurwisa chirwere chemwoyo.

Lycopene, inowanikwa mumoyo chikafu chine hutano senge madomasi, visi uye pingi / tsvuku grapefruit, inobatsira kudzora moyo wemwoyo-chirwere ngozi. Watermelon inosimudzawo mazinga earginine, amino acid inoratidzwa kunatsiridza ropa-mudziyo basa mumuviri.

Rima, mashizha ane mashizha

Zvemumoyo zvekudya zvine hutano senge arugula nesipinachi zvine folate, iyo inobatsira kupaza homocysteine, amino acid muropa inowedzera moyo-chirwere ngozi.

Omega 3 mabhenefiti enzungu

Nzungu ndiyo sosi yakanaka yefaibha. Walnuts anozvirumbidza omega-3 fatty acids, ayo anoderedza triglyceride mazinga.

Zvokudya zvine utano zvemwoyo zvakaita semaarumondi, macashews uye macadamia zvakazara nemafuta anonzi monounsaturated, anobatsira kuderedza LDL (yakaipa) cholesterol uye kukwidza HDL (yakanaka) cholesterol.

Hove ine hutano yekudya

Hove dzemoyo dzine hutano dzinosanganisira Salmon nedzimwe hove dzine mafuta emvura inotonhora sesardines, mackerel uye herring, idzo dziri kuzara neomega 3 mabhenefiti. Imwe yekuwedzera mukana wezvikafu zvakakwirira mu omega-3 fatty acids: dzinogona kubatsira kuchengetedza hutano hwemabhonzo nekudzora chiitiko cheasteoclast, maseru anoputsa mapfupa, sekureva kwePennsylvania State University kudzidza.

Mafuta ekubikisa ane hutano

Chikafu chemoyo chine hutano chinofanira kusanganisira mafuta emonounsaturated, kubva mukudya zvakaita semaorivhi, mafuta emuorivhi, nembeu nemafuta enzungu, izvo zvinogona kuderedza njodzi nekucheka mazinga eropa-cholesterol. Chipunu chimwe chemafuta emuorivhi chinopa 8 muzana yeRDA yevhitamini E - ine simba antioxidant inodzivirira LDL cholesterol oxidation uye inosimudza HDL. Uyezve, kusiyana nemafuta e-polyunsaturated, mhando yemonounsaturated inonyanya kurwisa oxidation, maitiro anotungamira kukukuvara kwesero uye tishu. (Mafuta akaguta, anowanikwa munyama tsvuku, bota uye mafuta akazara, anomutsa arteri-jamming cholesterol, saka dzivisa kana kudzora izvi zvekudya.)

Ongororo ye