Ukusuka kulokho umuntu adla kuncike ekutheni ulunge kangakanani. Noma yikuphi ukudla kuthinta zonke izitho zomzimba, kufaka nenhliziyo, impilo yakhe idingeka izakhi eziningi. Ngakho-ke, akumangazi ukuthi udinga ukuthi "ukondle" inhliziyo yakho ngemikhiqizo efanele ukuze ube nempilo futhi usebenze kahle.
Sinikeza izibonelo zezigaba ezi-6 zemikhiqizo okufanele zenziwe ekudleni kwazo ukuze "motor" ziphilile.1. Ama-Omega-3 Fatty Acids
Ngokusho kwe-American Cardiology Association, abantu kufanele badle izinhlanzi ezicebile ema-Omega-3 Amafutha acid ukunciphisa ingozi yesifo senhliziyo. Inhlanzi iqukethe ama-acid angenasisekelo angenakulawula amazinga we-cholesterol. Ama-acid we-Omega-3 Amafutha avimbela ukulimala kwemithambo yegazi, kunciphisa ukuvuvukala emzimbeni. Inhlanzi enamafutha, njenge-salmon, i-mackerel, i-tuna kanye nama-sardines yimithombo engcono kakhulu yalezi zinto.
2. Amavithamini
Ukunciphisa ubungozi bezifo zenhliziyo, udinga ukusebenzisa amavithamini amaningi e futhi C. Vitamin D ungumthombo obalulekile okwazi ukuvikela isifo senhliziyo. Indlela elula yokuthola ubukhulu be-Vitamin D ukumane uhlale elangeni. I-Papaya, i-citrus, i-broccoli kanye nemifino eluhlaza ingenye yemithombo engcono kakhulu yeVitamin C. Vitamin E ingatholakala ku-pepper we-Bulgaria, i-asparagus, isipinashi kanye nama-turnips.3. I-Telicol
I-fiber engena incibilika inganciphisa izinga elithi "elibi" le-cholesterol emzimbeni, ukunciphisa amathuba okuthuthukisa izifo zenhliziyo. Ngaphezu kwalokho, ukushintshwa kwezinhlamvu ezihlanziwe ezinhlangothini zonke ezicebile ezigcwele ekudleni kunganciphisa ubungozi bokushaywa unhlangothi. Kuzophinda futhi kulawule izinkomba zengcindezi yegazi futhi zisize ukugcina isisindo esijwayelekile. Ubhanana, amawolintshi, okusanhlamvu, ama-legumes namantongomane acebile ngemikhiqizo ye-fiber engafakwa ekudleni kwawo.
4. Ama-antioxidants
Ukudla imikhiqizo yokudla enama-antioxidants kungasiza ukuvikela izifo zenhliziyo. Ama-antioxidants avimbela noma abuyisele ukulimala kwamaseli okubangelwa ama-radicals wamahhala, kufaka phakathi ukulimala kwengxenye yangaphakathi yemithambo. Baphinde bavimbele ukunqwabelana kwamapuleti amazinyo ezindongeni zamathambo, ngaleyo ndlela kunciphise kakhulu amathuba okuthola ukushaya kwenhliziyo. Imikhiqizo egcwele e-antioxidants ifaka u-anyanisi, ugarliki, ukudla kwasolwandle, okusanhlamvu okugcwele, imifino eluhlaza, ubisi, ubisi, njll.5. I-Magnesium
Imikhiqizo ecebile eMagnesium ingasiza ukugwema i-metabolic syndrome (isimo esiholela ezifweni zenhliziyo kanye nesifo sikashukela). Imikhiqizo ecebile ku-Magnesium ifaka ubhanana, omisiwe nama-alimondi. Ukusetshenziswa kwale mikhiqizo kunganciphisa ingozi yokuthola lesi sifo esiyingozi nokulawula amazinga kashukela wegazi. Iphinde inciphise umfutho wegazi namazinga we-triglyceride. Ikakhulu, ukudla kufanelekile ukwengeza isipinashi, iklabishi, le-legumes, amantongomane, i-broccoli, ukudla kwasolwandle, ubhontshisi oluhlaza, ubhanana kanye ne-avocado.