Kubva pane izvo munhu anodya zvinodonha zvichienderana nekuti iye ndiani. Chero chikafu chinokanganisa nhengo dzese dzemuviri, kusanganisira moyo, hutano hwaani hunodiwa zvinovaka muviri. Naizvozvo, hazvishamise kuti iwe unofanirwa "kupa" moyo wako nezvakanaka zvigadzirwa kuti uve nehutano uye kushanda nemazvo.
Isu tinopa mienzaniso yematanho matanhatu ezvigadzirwa zvinofanirwa kuitwa kune yavo yekudya kuitira kuti "mota" yaive nehutano.1. Omega-3 Fatty Acids
Maererano neAmerican Caldiology Association, vanhu vanofanirwa kudya hove dzakapfuma muOmega-3 mafuta acids kuti vaderedze njodzi yemoyo. Hove ine isina kusimbiswa mafuta acids inogona kudzora cholesterol mazinga. Omega-3 mafuta ecids anodzivirirawo kukuvara kwemidziyo yeropa, kuderedza kuzvimba mumuviri. Hove dzakakora, dzakadai saSalmon, mackerel, tuna uye sardines ndiyo yakanyanya masosi ezvinhu izvi.
2. Vitamins
Kuti uderedze njodzi yezvirwere zvechirwere, iwe unofanirwa kudya manhamba mazhinji e naC. Vitamin D ndiyo zvakare yakakosha sosi iyo inokwanisa kudzivirira chirwere chemoyo. Nzira iri nyore yekuwana yakakwira vitamini D ndeye kungogara muzuva. Papaya, Citrus, broccoli uye miriwo yegirini ndeimwe yezvakanakisa zvinyorwa zveVitamin C. Vitamini E inogona kuwanikwa kubva kuBulgaria Pepper, AsParagus, Spinach uye Turnam uye Spinach uye Turnach uye Turnach uye Turnach uye Turnach.3. Telicol
Iyo yekunyoroveswa fiber inogona kuderedza "yakashata" chikamu che cholesterol mumuviri, kuderedza mikana yekukudziridza chirwere chemwoyo. Uye zvakare, kutsiva kwezviyo zvakacheneswa kuita zviyo zvese zvakapfuma zvakapfuma muzvikafu zvinogona kuderedza njodzi yekurohwa. Izvo zvakare zvichidzora ropa reropa rekudzivirira uye kubatsira kuchengetedza huremu hwakajairika. Bhananas, maorenji, zviyo, magumbo uye nzungu zvakapfuma muFiber zvigadzirwa zvinogona kuverengerwa mukudya kwavo.
4. Antioxidants
Kudya zvigadzirwa zvekudya neAndiyoxidhonts inogona kubatsira kudzivirira chirwere chemoyo. Antioxidants anodzivirira kana kudzoreredza kukuvara kwesero kunokonzerwa nemahara radicals, kusanganisira kukuvadza kune chikamu chemukati cheiyo arteries. Ivo zvakare vanodzivirira kuunganidzwa kwemazino emazino pamadziro emararamiro, ipapo nekukasira kuderedza mikana kuti vawane chirwere chemoyo. Zvigadzirwa zvakapfuma muAntioxidants zvinosanganisira hanyanisi, zviyo zvegungwa, zviyo zvese, miriwo yakasvibira, mukaka, karoti, etc.5. magnesium
Zvigadzirwa zvakapfuma muMagnesium inogona kubatsira kudzivirira metabolic syndrome (mamiriro anotungamira kune chirwere chemwoyo uye chirwere cheshuga). Zvigadzirwa zvakapfuma muMagnesium zvinosanganisira mabhanana, makumbo uye maalmond. Iko kushandiswa kwezvigadzirwa izvi kunogona kuderedza njodzi yekukudziridza iyi ine njodzi syndrome uye kudzora eropa shuga. Iyo inoderedza zvakare kufambisa kweropa uye triglyeride mazinga. Kunyanya, kudya kwakakodzera kuwedzera sipinachi, kabichi, magumbeze, nzungu, broccoli, broccoli, gungwa, bhinzi regirini, bananas uye avocado.