Twese tuzi ko kubungabunga umutima muzima ari ngombwa mubuzima rusange. Kwinjiza ibiryo byubaka umutima mumirire yawe nintambwe yingenzi iganisha kubuzima bwiza bwumutima. Muguhitamo intungamubiri zikwiye kugirango zongere umubiri wawe, urashobora kugabanya ibyago byo kurwara umutima, kuzamura umuvuduko wamaraso, kongera urugero rwa cholesterol, no kuzamura ubuzima bwawe bwumutima. Iyo winjije ibiryo byubaka umutima mumirire yawe, ugaburira umubiri wawe mugihe ugabanya cyane ibyago byo kurwara umutima no guteza imbere ubuzima bwumutima. Wibuke, impinduka nto zishobora kugira ingaruka zikomeye kubuzima bwumutima muri rusange.
Umutima ni urugingo rukomeye rukora ubudacogora mu kuvoma amaraso no gutanga ogisijeni nintungamubiri mubice byose byumubiri. Ikubita inshuro zigera ku 100.000 kumunsi, ikemeza ko ogisijeni nintungamubiri bigera kumubiri, imitsi ninyama. Hatariho umutima muzima, imibiri yacu iranyeganyega, biganisha kubibazo bitandukanye byubuzima. Indyo y'umuntu ku giti cye igira ingaruka zitaziguye ku buzima bw'umutima, bityo kwinjiza ibiryo bimwe na bimwe byangiza umutima mu ndyo yawe ni urufunguzo rwo kubiha intungamubiri zikeneye.
Indyo nziza, ifite umutima-mutima yibanda ku kurya ibiryo byose nibiryo bitunganijwe cyane. Muri byo harimo imbuto, imboga, ibinyampeke byose, poroteyine zinanutse, imbuto, imbuto n'ibinyamisogwe. Ukungahaye ku ntungamubiri nka vitamine, imyunyu ngugu, antioxydants, fibre hamwe n'amavuta meza, iyi ndyo itanga intungamubiri zingenzi z'umutima, vitamine n'imyunyu ngugu. Ni ngombwa kandi kugabanya gufata ibinure byuzuye na transit, cholesterol, sodium hamwe nisukari, kuko bishobora kongera ibyago byo kurwara umutima.
1. Imbuto
Imbuto, zirimo ubururu, strawberry, na raspberries, zikungahaye kuri antioxydants na phytochemicals. Izi mvange zigira uruhare runini mukugabanya gucana no guhagarika umutima, aribyo bitera indwara z'umutima.
Ubushakashatsi bujyanye n’ubushakashatsi bwerekanye ko gufata imbuto nyinshi bishobora kugabanya urugero rwa cholesterol ya LDL, umuvuduko wamaraso, uburemere n’umuriro.
Byongeye kandi, imbuto zirimo intungamubiri nyinshi zingenzi, zirimo fibre na vitamine, bityo rero ongeramo intoki kuri oatmeal yawe yo mu gitondo, yogurt, cyangwa silike kugirango ubone urugero rushimishije, rukingira umutima.
2. Imboga rwatsi
Ku bijyanye n'ibiryo bifite umutima-mutima, ntidushobora kwirengagiza akamaro k'imboga rwatsi. Imboga rwatsi rwijimye nka epinari, kale, na chard yo mu Busuwisi ikungahaye kuri vitamine A, C, na K, ndetse n’amabuye y'agaciro nka calcium na potasiyumu, byagaragaye ko bigabanya umuvuduko w'amaraso kandi bikanoza imikorere y'amaraso. Ubushakashatsi bwasohotse mu kinyamakuru nyafurika cyitwa Cardiovascular Journal kivuga ko kurya imboga rwatsi rwatsi "kurya bifitanye isano no kwandura indwara zifata umutima ndetse bikaba bishobora no kuba ingamba zifatika zo gukumira indwara zifata umutima. Byongeye kandi, imbuto Potasiyumu nyinshi mu mbuto n'imboga ifasha kubungabunga amaraso meza. urwego rwumuvuduko, kurushaho kugabanya ibyago byindwara z'umutima. Kurya imbuto n'imboga zitandukanye zitandukanye burimunsi nintambwe nziza yo kugaburira umutima wawe.
3. Amafi yabyibushye
Salmon, makerel, sardine na salmon ni isoko nziza ya acide ya omega-3, igice cyingenzi cyimirire myiza yumutima. Omega-3s ifasha kugabanya gucana, kugabanya triglyceride, no kwirinda umutima udasanzwe. Usibye kuba irimo aside irike ya omega-3, salmon ni isoko ikomeye ya poroteyine, ikungahaye kuri seleniyumu kandi ikungahaye kuri vitamine B zikomeye, harimo vitamine B12 na niacine. Intego yo kurya ibice bibiri byamafi yibinure buri cyumweru murwego rwo kurya neza.
4. Ingano zose
Ibinyampeke byose, nka oats, quinoa, umuceri wijimye numugati wuzuye ingano, nabyo bigomba gushyirwa mubiryo byuzuye umutima. Zikungahaye kuri fibre nintungamubiri zingenzi zifasha kugabanya urugero rwa cholesterol, guhagarika isukari yamaraso, no gukomeza umutima wawe ubuzima bwiza. Ubushakashatsi bwerekana ko kurya buri gihe ibinyampeke bishobora kugabanya ibyago byo kurwara umutima ku kigero cya 20%.
Ibinyampeke byuzuye byibanda ku ntungamubiri na fibre kuruta ibinyampeke bitunganijwe nk'umugati wera cyangwa umuceri wera. Ibinyampeke bikungahaye kuri fibre bifasha kugenzura urugero rwa cholesterol mu maraso, kwirinda kuribwa mu nda, no gukomeza ibiro byiza - ibintu byose bigira uruhare mu buzima bwiza ku mutima.
5. Imbuto n'imbuto
Imbuto n'imbuto ni ibiryo byuzuye umutima bifite inyungu zitandukanye. Bakungahaye ku binure byiza, fibre, minerval na antioxydants, bifasha kugabanya gucana no kugabanya urugero rwa cholesterol. Kurya buri gihe ibinyomoro, nka almonde, walnuts na pisite, bishobora kugabanya ibyago byo kurwara umutima. Nyamara, kubera ko zifite karori nyinshi, ni ngombwa kubirya mu rugero.
6. Ibishyimbo
Ibinyamisogwe, nk'ibishyimbo bigari, inkeri n'ibinyomoro, ni isoko nziza ya poroteyine, fibre hamwe n'amabuye y'agaciro. Bafite ibinure byinshi, nta cholesterol irimo, kandi biteza imbere ubuzima bwumutima mugabanya umuvuduko wamaraso, kunoza isukari yamaraso, no kugabanya ibyago byindwara z'umutima. Byongeye kandi, tofu na tempeh, bikomoka kuri soya, bikungahaye kuri poroteyine kandi birashobora gusimbuza poroteyine zishingiye ku nyamaswa mu ndyo yuzuye umutima.
7. Avoka
Avoka ni nyinshi mu binure byuzuye. Aya mavuta meza afasha kugabanya urugero rwa cholesterol mbi no kuzamura urugero rwa cholesterol, bifasha kuzamura ubuzima bwumutima. Avoka nayo ni isoko nziza yintungamubiri zingenzi nka potasiyumu, vitamine E na vitamine K, bigatuma bahitamo neza indyo yuzuye umutima. Ubushakashatsi bw’inyamaswa bwerekanye ko inyongera ya avoka ishobora kugabanya urugero rwa triglyceride na cholesterol kandi bigafasha kugabanya uburibwe. Gukwirakwiza uduce twa avoka kuri toast cyangwa ongeramo avoka muri salade yawe kugirango utere umutima imbaraga.
8.Inyanya
Inyanya zikungahaye kuri lycopene, antioxydants ikomeye izwiho kurinda umutima. Ubushakashatsi bwerekana ko kunywa lycopene bishobora kugabanya ibyago byo kurwara umutima, umuvuduko ukabije w'amaraso, ndetse na stroke. Urashobora kurya inyanya mbisi muri salade, nkibanze ryamasosi cyangwa isupu, cyangwa ukanabitekera mu ziko kugirango ushushe kandi ukungahaye.
9. Shokora yijimye
Nibyo, wasomye ubwo burenganzira! Shokora yijimye ifite byibuze cakao 70% kandi ikungahaye kuri flavonoide na antioxydants. Izi miti zifasha kugabanya gucana, kunoza umuvuduko wamaraso, no kugabanya umuvuduko wamaraso. Wibuke, gushyira mu gaciro ni urufunguzo, bityo rero witondere kwaduka nkeya ya shokora yijimye kugirango ushishikarire, ufite umutima-mutima.
10. Icyayi kibisi
Icya nyuma ariko ntarengwa, icyayi kibisi gifite inyungu zitandukanye mubuzima kandi ni inyongera nziza kumirire iyo ari yo yose ifite ubuzima bwiza. Usibye urugero rwa kafeyine mu rugero ruto, icyayi kibisi kirimo catechine, antioxydeant ishobora gufasha kugabanya ibyago byo kurwara umutima utezimbere ubuzima bwumutima hamwe na lipide yamaraso.
1. Urwego rwa cholesterol yo hasi
Indyo yuzuye umutima irashobora gufasha kugabanya urugero rwa cholesterol. Iyo turya ibiryo byuzuye intungamubiri nk'imbuto, imboga, n'ibinyampeke byose, dushobora kugabanya ibyago byo kuba cholesterol nyinshi, imwe mu mpamvu zitera indwara z'umutima. Ihitamo ryimirire ritanga fibre soluble, ikintu gikomeye gifasha kurandura cholesterol irenze mumubiri. Byongeye kandi, gusimbuza ibinure bitari byiza mubisanzwe biboneka mubiribwa bitunganijwe hamwe namavuta meza aboneka muri avoka, imbuto, hamwe namavuta ya elayo birashobora kurushaho gufasha kugumana urugero rwa cholesterol nziza.
2. Gucunga umuvuduko wamaraso
Umuvuduko ukabije w'amaraso ushyira imihangayiko kuri sisitemu y'umutima n'imitsi kandi byongera ibyago byo kurwara umutima. Kubwamahirwe, kurya indyo yuzuye umutima bifite inyungu nyinshi zo kugenzura umuvuduko wamaraso. Ibiryo bikungahaye kuri Potasiyumu nk'igitoki, ibijumba, na avoka bifasha kugabanya urugero rwa sodium mu mubiri, bityo bikarinda umuvuduko ukabije w'amaraso. Byongeye kandi, kongeramo poroteyine zinanutse nk'amafi, inkoko, n'ibinyamisogwe birashobora gushyigikira umuvuduko ukabije w'amaraso bitewe n'ibinure byuzuye.
3. Komeza imbaraga z'umubiri
Indyo yuzuye, ifite ubuzima bwiza yumutima igira uruhare runini mukubaka imbaraga zumubiri. Ibiribwa bikungahaye kuri Antioxydeant, nk'imbuto, epinari, na kale, bitanga vitamine n'imyunyu ngugu bishimangira uburyo bwo kwirinda no kunoza ubushobozi bw'umubiri bwo kurwanya indwara, indwara, ndetse no gutwika. Iyo turya ibiryo buri gihe, turashobora gushimangira ubudahangarwa bwacu no kuzamura ubuzima bwacu muri rusange.
1. Guhindura amavuta
Amavuta ya transit ni amavuta yubukorikori aboneka mubiribwa byinshi bitunganijwe kandi bikaranze. Aya mavuta yongerera urugero rwa LDL (lipoprotein nkeya) ya cholesterol (nanone yitwa cholesterol "mbi" mumaraso yacu. Amavuta ya transit arashobora kugabanya urugero rwa cholesterol ya HDL (yuzuye cyane ya lipoprotein), izwi nka cholesterol "nziza". Ubu busumbane bwongera ibyago byo kurwara umutima, indwara z'umutima, na stroke. Kurinda ubuzima bwumutima wawe, kura cyangwa kugabanya cyane ibyo kurya bitunganijwe nka kuki, imigati, margarine nibiryo bikaranze.
2. Ibiryo bya sodium nyinshi
Indyo ya sodium nyinshi irashobora kongera umuvuduko wamaraso kandi igashyira umutima mubi bitari ngombwa. Kurya sodium nyinshi birashobora gutuma amazi agumana, bigatuma ubwinshi bwamaraso bwiyongera, bikaba bishobora gutuma umuvuduko wamaraso wiyongera. Ibiryo bitunganijwe kandi bipfunyitse nk'isupu yabitswe, ibiryo byihuse, inyama zitangwa, na foromaje zitunganijwe akenshi zirimo sodium nyinshi. Witondere gusoma ibirango byibiribwa, hitamo ubundi buryo bwa sodium nkeya, hanyuma uhitemo ibintu bishya kugirango ukomeze indyo yuzuye umutima.
3. Ibinure byuzuye
Ibinure byuzuye, bikunze kuboneka mubikomoka ku nyamaswa nk'inyama zibyibushye, inkoko-ku nkoko, ibikomoka ku mata yuzuye amavuta hamwe n'amavuta, birashobora kuzamura urugero rwa cholesterol ya LDL. Mugihe umubiri ukenera ibinure byuzuye, kurya cyane birashobora gutuma cholesterol yiyongera mumitsi yamaraso kandi byongera ibyago byindwara z'umutima. Kurinda umutima wawe, hitamo inyama zinanutse, ibikomoka ku mata make, hanyuma uhitemo amavuta meza nkamavuta ya elayo mukigereranyo.
4. Isukari n'ibijumba
Kurya isukari nyinshi birashobora gutera umubyibuho ukabije, diyabete n'indwara z'umutima. Isukari yongeyeho ihishwa mubiribwa byinshi bitunganijwe, nkibinyobwa birimo isukari, ibinyampeke, ibiryo, hamwe nubutayu. Ibiryo biryohereye, nubwo birimo karori nkeya, birashobora kandi guteza ingaruka kubuzima. Kurenza urugero rwibiryohejuru bishobora gutera kwiyongera ibiro, diyabete, no kongera ibyago byindwara z'umutima. Kurinda ubuzima bwumutima wawe, gabanya gufata isukari, hitamo imbuto zose nkibisimbuza ibiryo, kandi uhitemo ibijumba bisanzwe nkubuki cyangwa steviya mukigereranyo.
5. Inyama zitunganijwe
Inyama zitunganijwe nka sosiso, imbwa zishyushye, bacon na deli inyama nyinshi zirimo sodium, ibinure byuzuye hamwe nuburinzi. Kurya inyama zitunganijwe birashobora kongera ibyago byo kurwara umutima, umuvuduko ukabije wamaraso, ndetse na kanseri zimwe na zimwe. Hitamo gukata inyama nshya, inkoko, n'amafi kugirango ubone proteine nziza. Niba udashobora kurwanya inyama zitunganijwe, hitamo amahitamo make ya sodium cyangwa ugerageze kuyagabanya mubihe bidasanzwe.
6. Ibiryo bikaranze kandi byihuse
Ibiryo bikaranze hamwe nibiryo byihuse akenshi birimo ibinure byinshi, sodium, na karori, bikabangamira gatatu ubuzima bwumutima wawe. Gukaranga ntabwo byongera ibinure byuzuye hamwe namavuta ya trans, ahubwo binagabanya agaciro kintungamubiri yibyo kurya. Kurya buri gihe ibiryo bikaranze cyangwa byihuse birashobora gutuma umuntu agira ibyago byinshi byo kubyibuha, cholesterol nyinshi, umuvuduko ukabije wamaraso n'indwara z'umutima. Ahubwo, koresha uburyo bwiza bwo guteka guteka murugo, nko gusya, guhumeka, cyangwa guteka.
7. Kunywa inzoga nyinshi
Nubwo kunywa mu rugero ari byiza ku mutima wawe, kunywa birenze urugero bishobora gutera ibibazo bitandukanye byubuzima, harimo n'indwara z'umutima. Kunywa inzoga nyinshi birashobora kuzamura umuvuduko w'amaraso, bigatera umubyibuho ukabije, kandi bikongera ibyago byo kunanirwa k'umutima, ubwonko, ndetse n'umutima udasanzwe. Kurinda umutima wawe, kunywa inzoga bigomba kugarukira kurwego ruciriritse - ikinyobwa kimwe kumunsi kubagore naho ibinyobwa bigera kuri bibiri kumunsi kubagabo.
● Turmeric nikindi kirungo gikomeye kirimo ifumbire ikora yitwa curcumin, ifite anti-inflammatory na antioxidant. Kurya buri gihe turmeric byagize uruhare mu kugabanya ibyago byo kurwara umutima ndetse no kunoza imikorere yimitsi. Ongeramo ibi bintu biryoshye muguteka kwawe ntabwo byongera agaciro kintungamubiri gusa ahubwo binagufasha gukomeza umutima wawe ubuzima bwiza.
● Magnesium ni imyunyu ngugu igira uruhare runini mu mikorere ya biohimiki mu mubiri, harimo n'ibijyanye n'imikorere y'umutima. Ubushakashatsi bwerekana ko inyongera ya magnesium ishobora gufasha kugabanya umuvuduko wamaraso, kugabanya ubukana bwa arterial no kuzamura ubuzima bwimitsi yumutima. Harimo ibiryo bikungahaye kuri magnesium mumirire yawe cyangwa urebye inyongera ya magnesium birashobora gutuma umutima wawe ubona inkunga ikeneye. Magnesium inyongera ziza muburyo bwinshi, kandi urashobora guhitamo ubwoko bukwiranye ukurikije ibyo ukeneye.
●Magnesium Taurate ninyongera umurimo wingenzi ni uguteza imbere ubuzima bwumutima nimbaraga zumubiri. Byongeye kandi, taurine itezimbere ibinure, igabanya cholesterol mu maraso na triglyceride, kandi ikongera urugero rwa "cholesterol nziza" (HDL).
● Vitamine D, izwi kandi nka “vitamine y'izuba,” ni ngombwa mu gukomeza amagufwa akomeye no gushyigikira ubudahangarwa bw'umubiri. Nyamara, ubushakashatsi bugaragara nabwo buhuza ibura rya vitamine D n’ibyago byinshi byo kwandura indwara z'umutima. Kwiyongera kwa Vitamine D3 ni ingenzi cyane cyane kubantu bafite izuba rike kuko bifasha kugenzura umuvuduko wamaraso, kugabanya umuriro, no kongera imikorere yumutima.
Ikibazo: Indyo yuzuye umutima ni iki?
Igisubizo: Indyo nziza kumutima bivuga gahunda yibyo kurya igizwe nibiryo bifitiye akamaro ubuzima bwumutima. Ubusanzwe ikubiyemo imbuto zitandukanye, imboga, ibinyampeke, proteyine zidafite amavuta, hamwe n’amavuta meza mugihe hagabanijwe kurya ibiryo bitunganijwe, amavuta yuzuye, hamwe nisukari.
Ikibazo: Kuki indyo yuzuye umutima ari ngombwa?
Igisubizo: Indyo yuzuye umutima ni ngombwa kuko ishobora gufasha kugabanya ibyago byo kurwara umutima, kugabanya umuvuduko wamaraso, gucunga urugero rwa cholesterol, no gukomeza ibiro byiza. Mugukurikiza uburyo bwiza bwo kurya kumutima, abantu barashobora guteza imbere ubuzima bwimitsi yumutima hamwe nibishobora gukumira ingorane ziterwa numutima.
Inshingano: Iyi ngingo ni iyamakuru rusange gusa kandi ntigomba gusobanurwa nkinama zose zubuvuzi. Amwe muma poste yamakuru aturuka kuri enterineti kandi ntabwo ari umwuga. Uru rubuga rufite inshingano zo gutondeka, gutunganya no guhindura ingingo. Intego yo gutanga amakuru menshi ntabwo bivuze ko wemera ibitekerezo byayo cyangwa kwemeza ukuri kwibirimo. Buri gihe ujye ubaza inzobere mu buzima mbere yo gukoresha inyongeramusaruro cyangwa guhindura ibintu byubuzima bwawe.
Igihe cyo kohereza: Ukwakira-17-2023
