Kuchokera pazomwe munthu amadya zimatengera momwe iye aliri bwino. Chakudya chilichonse chimakhudza ziwalo zonse za thupi, kuphatikizapo mtima, womwe thanzi lake limafunikira michere yambiri. Chifukwa chake, sizosadabwitsa kuti muyenera "kudyetsa" mtima wanu ndi zinthu zoyenera kukhala wathanzi komanso ntchito moyenera.
Timapereka zitsanzo za magulu 6 a zinthu zomwe ziyenera kupangidwa kuti zizichitika kuti "more" yawo inali yathanzi.1. Mafuta a Omega-3
Malinga ndi gulu la American Cangiology, anthu ayenera kudya nsomba mu omega-3 mafuta acid kuti achepetse ngozi ya mtima. Nsomba zimakhala ndi mafuta onenepa omwe amatha kuwongolera magawo a cholesterol. Mafuta a Omega-3 amapewanso kuwonongeka kwa mitsempha yamagazi, kuchepetsa kutupa. Nsomba zonenepa, monga Salmon, mackerel, nsomba ndi sardines ndi magwero abwino kwambiri a zinthu.
2. Mavitamini
Kuti muchepetse chiopsezo cha matenda amtima, muyenera kudya mavitamini ambiri E ndi C. Vitamini d ndi gwero lofunika lomwe limatha kupewa matenda a mtima. Njira yosavuta yopezera mavitamini D ndikungokhala padzuwa. Papaya, a zipatso, masamba obiriwira ndi amodzi mwa mapangidwe abwino kwambiri a Vitamini C. Vitamini E amatha kupezeka kuchokera ku Bulgaria Epean, katsitsumzukwa, sipips, sipips.3.Eicol
Chitsamba cha sungunuka chimatha kuchepetsa kuchuluka kwa cholesterol m'thupi, kumachepetsa mwayi wokhala ndi matenda amtima. Kuphatikiza apo, m'malo mwa mbewu zotsukidwa muzolemera zonse zolemera mu zakudya zitha kuchepetsa chiopsezo cha sitiroko. Idzawongoleranso kuthamanga kwa magazi ndikuthandizira kulemera kwabwino. Bananas, malalanje, mbewu, nyemba ndi mtedza zimakhala ndi zinthu zochulukirapo zomwe zitha kuphatikizidwa muzakudya zawo.
4. Antioxidants
Kudya zakudya ndi ma antioxidants kungathandize kupewa matenda a mtima. Antioxidants amalepheretsa kapena kubwezeretsa kuwonongeka kwa maselo oyambitsidwa ndi ma radicals aulere, kuphatikiza kuwonongeka kwa gawo lamkati la mitsempha. Amaletsanso kuchuluka kwa mavesi omwe ali m'makoma a mitsempha, potero kumachepetsa mwayi woti ubweretse vuto la mtima. Zogulitsa zokhala ndi ma antioxidants zimaphatikizapo anyezi, adyo, nsomba zam'nyanja, mbewu zonse, masamba obiriwira, mkaka, pambale, etcod, etc.5. Magnesium
Zogulitsa zokhala ndi magnesium zitha kuthandizira kupewa matenda a metabolic (momwe amathandizira matenda a mtima ndi matenda ashuga). Zogulitsa zomwe zili mu magnesium zimaphatikizapo nthochi, zoumba ndi ma amondi. Kugwiritsa ntchito zinthuzi kumatha kuchepetsa chiopsezo chokhala ndi vuto lowopsa kumeneku ndikuwongolera milingo yamagazi. Zimachepetsa kuthamanga kwa magazi ndi ma triglyceride milingo. Makamaka, zakudya ndikofunikira kuwonjezera sipinachi, kabichi, mtedza, Broccoli, nyemba zobiriwira, nthochi ndi mapeyala.