Dukanmu mun san cewa kiyaye lafiyar zuciya yana da mahimmanci ga lafiyar gaba ɗaya.Haɗa abinci masu lafiyan zuciya a cikin abincinku muhimmin mataki ne zuwa ga ingantaccen lafiyar zuciya.Ta hanyar zabar abubuwan gina jiki masu dacewa don ciyar da jikinka, za ka iya rage haɗarin cututtukan zuciya, inganta matakan jini, haɓaka matakan cholesterol, da inganta lafiyar zuciya na gaba ɗaya.Ta hanyar haɗa abinci masu lafiyayyen zuciya a cikin abincin ku, kuna ciyar da jikin ku yayin da kuke rage haɗarin cututtukan zuciya da haɓaka lafiyar zuciya.Ka tuna, ƙananan canje-canje na iya yin babban tasiri ga lafiyar zuciyarka gaba ɗaya.
Zuciya wata gabo ce mai matukar muhimmanci da take aiki ba tare da gajiyawa ba wajen fitar da jini da isar da iskar oxygen da sinadirai zuwa dukkan sassan jikin mu.Yana bugun kusan sau 100,000 a rana, yana tabbatar da cewa iskar oxygen da abubuwan gina jiki sun isa ga gabobinmu, tsokoki da kyallen takarda.Idan ba tare da lafiyayyen zuciya ba, jikinmu yana raguwa, yana haifar da matsalolin lafiya iri-iri.Abincin mutum yana da tasiri kai tsaye ga lafiyar zuciya, don haka haɗa wasu abinci masu lafiyan zuciya a cikin abincin ku shine mabuɗin don samar mata da abubuwan gina jiki da yake buƙata.
Kyakkyawan abinci mai lafiyayyen zuciya yana mai da hankali kan cin abinci gabaɗaya da abincin da aka sarrafa kaɗan.Waɗannan sun haɗa da 'ya'yan itatuwa, kayan marmari, hatsi gabaɗaya, sunadaran sunadaran, goro, iri da legumes.Wadancan abubuwan gina jiki irin su bitamin, ma'adanai, antioxidants, fiber da fats masu lafiya, waɗannan abincin suna ba da mahimman abubuwan gina jiki masu lafiya na zuciya, bitamin da ma'adanai.Yana da mahimmanci kuma a iyakance yawan abincin ku na kitse mai cike da kitse, cholesterol, sodium da ƙarin sukari, saboda waɗannan na iya ƙara haɗarin cututtukan zuciya.
1. Berries
Berries, ciki har da blueberries, strawberries, da raspberries, suna da wadata a cikin antioxidants da phytochemicals.Wadannan mahadi suna taka muhimmiyar rawa wajen rage kumburi da damuwa na oxidative, wadanda sune manyan abubuwan da ke haifar da cututtukan zuciya.
Nazarin da ke da alaƙa sun nuna cewa yawan amfani da Berry zai iya rage mummunan matakan LDL cholesterol, hawan jini, nauyi da kumburi.
Bugu da ƙari, berries sun ƙunshi abubuwa masu mahimmanci masu mahimmanci, ciki har da fiber da bitamin, don haka ƙara dan kadan a cikin oatmeal na safe, yogurt, ko smoothie don gamsarwa, kashi mai kare zuciya.
2. Koren ganyen kayan lambu
Idan ya zo ga abinci masu lafiyayyen zuciya, ba za mu iya yin watsi da mahimmancin kayan lambu masu ganye ba.Koren ganye masu duhu kamar alayyahu, kale, da chard na Swiss suna da wadatar bitamin A, C, da K, da ma'adanai masu mahimmanci kamar calcium da potassium, waɗanda aka nuna suna rage hawan jini da inganta aikin jijiya.Wani bincike da aka buga a cikin Journal of Cardiovascular Journal ya bayyana cewa koren ganyen 'ya'yan itace "yana da alaƙa da ƙananan cututtukan cututtukan zuciya kuma yana iya zama dabarun rigakafi na farko game da cututtukan zuciya da jijiyoyin jini. Bugu da ƙari, 'ya'yan itace mai yawan potassium a cikin 'ya'yan itatuwa da kayan marmari yana taimakawa wajen kula da lafiyar jini. matakan matsin lamba, yana ƙara rage haɗarin cututtukan zuciya Cin abinci iri-iri da kayan lambu iri-iri a kowace rana babban mataki ne don ciyar da zuciyar ku.
3. Kifi mai kitse
Salmon, mackerel, sardines da salmon sune kyakkyawan tushen tushen omega-3 fatty acids, muhimmin bangaren abinci mai gina jiki mai lafiya.Omega-3s yana taimakawa rage kumburi, ƙananan matakan triglyceride, da kuma hana bugun zuciya mara kyau.Bugu da ƙari, ya ƙunshi omega-3 fatty acid, salmon babban tushen furotin ne, mai arziki a cikin selenium kuma mai arziki a cikin muhimman bitamin B, ciki har da bitamin B12 da niacin.Nufin cin abinci mai kitse guda biyu a kowane mako a matsayin wani ɓangare na daidaitaccen abinci.
4. Dukan hatsi
Dukan hatsi, irin su hatsi, quinoa, shinkafa mai launin ruwan kasa da burodin alkama gabaɗaya, ya kamata kuma a haɗa su cikin abinci mai lafiyayyen zuciya.Suna da wadata a cikin fiber da mahimman abubuwan gina jiki waɗanda ke taimakawa rage matakan cholesterol, daidaita sukarin jini, da kiyaye lafiyar zuciyar ku.Nazarin ya nuna cewa cin abinci na yau da kullun na iya rage haɗarin cututtukan zuciya da kashi 20%.
Dukan hatsi sun fi mayar da hankali a cikin abubuwan gina jiki da fiber fiye da ingantaccen hatsi kamar farin burodi ko farar shinkafa.Dukan hatsi masu wadataccen fiber suna taimakawa wajen sarrafa matakan cholesterol na jini, hana maƙarƙashiya, da kuma kula da lafiyayyen nauyi-duk abubuwan da ke ba da gudummawa ga lafiyar zuciya.
5. Kwayoyi da tsaba
Kwayoyi da tsaba sune abubuwan ciye-ciye masu lafiyan zuciya tare da fa'idodi iri-iri.Suna da wadata a cikin lafiyayyen kitse, fiber, ma'adanai da antioxidants, waɗanda ke taimakawa rage kumburi da ƙananan matakan cholesterol.Yin amfani da goro a kai a kai, kamar almonds, walnuts da pistachios, na iya rage haɗarin cututtukan zuciya.Duk da haka, tun da suna da yawan adadin kuzari, yana da muhimmanci a ci su a matsakaici.
6. Wake
Legumes, irin su faffadan wake, chickpeas da lentil, sune kyakkyawan tushen furotin, fiber da ma'adanai masu mahimmanci.Suna da ƙarancin kitse, ba su ƙunshi cholesterol ba, kuma suna haɓaka lafiyar zuciya ta hanyar rage matakan hawan jini, inganta sarrafa sukarin jini, da rage haɗarin cututtukan zuciya.Bugu da ƙari, tofu da tempeh, waɗanda aka samo daga waken soya, suna da wadataccen furotin kuma suna iya maye gurbin furotin na dabba cikin sauƙi a cikin abincin da ke da lafiya.
7. Avocado
Avocados suna da yawa a cikin kitse marasa ƙarfi.Wadannan kitse masu lafiya suna taimakawa rage mummunan matakan cholesterol kuma suna haɓaka matakan cholesterol mai kyau, suna taimakawa inganta lafiyar zuciya.Avocados kuma kyakkyawan tushen sauran mahimman abubuwan gina jiki kamar potassium, bitamin E da bitamin K, yana mai da su babban zaɓi don cin abinci mai lafiyayyen zuciya.Nazarin dabba sun gano cewa kari na avocado na iya rage matakan triglyceride da cholesterol kuma yana taimakawa rage kumburi.Yada wasu yankan avocado akan gasassun ko ƙara avocado zuwa salatin ku don haɓakar zuciya.
8. Tumatir
Tumatir suna da wadata a cikin lycopene, mai ƙarfi antioxidant wanda aka sani don kariyar kariyar zuciya.Nazarin ya nuna cewa shan lycopene na iya rage haɗarin cututtukan zuciya, hawan jini, da bugun jini.Kuna iya cin tumatur danye a cikin salati, a matsayin tushen miya ko miya, ko ma gasa su a cikin tanda don ɗanɗano mai daɗi.
9.Duhu cakulan
Ee, kun karanta daidai!Dark cakulan yana da mafi ƙarancin abun ciki na koko na 70% kuma yana da wadata a cikin flavonoids da antioxidants.Wadannan mahadi suna taimakawa rage kumburi, inganta kwararar jini, da rage matakan hawan jini.Ka tuna, daidaitawa shine mabuɗin, don haka bi da kanka zuwa ƴan murabba'ai na cakulan duhu don kayan zaki mai daɗi, lafiyayyen zuciya.
10. Koren shayi
A ƙarshe amma ba kalla ba, koren shayi yana da fa'idodin kiwon lafiya iri-iri kuma yana da kyakkyawan ƙari ga kowane abinci mai lafiya na zuciya.Baya ga matsakaicin adadin maganin kafeyin, koren shayi ya ƙunshi catechins, maganin antioxidant wanda zai iya taimakawa rage haɗarin cututtukan zuciya ta hanyar inganta lafiyar zuciya da bayanan lipid na jini.
1. Rage matakan cholesterol
Abincin lafiya na zuciya zai iya taimakawa wajen daidaita matakan cholesterol.Ta hanyar cin abinci mai gina jiki kamar 'ya'yan itatuwa, kayan lambu, da hatsi gabaɗaya, za mu iya rage haɗarinmu na yawan ƙwayar cholesterol, babban dalilin cututtukan zuciya.Wadannan zaɓuɓɓukan abinci suna ba da fiber mai narkewa, wani sashi mai ƙarfi wanda ke taimakawa kawar da wuce haddi na cholesterol daga jiki.Bugu da ƙari, maye gurbin ƙwayoyin da ba su da kyau waɗanda yawanci ana samun su a cikin abincin da aka sarrafa tare da lafiyayyen kitse da ake samu a cikin avocados, goro, da man zaitun na iya ƙara taimakawa wajen kiyaye matakan cholesterol mafi kyau.
2. Sarrafa hawan jini
Hawan jini yana sanya damuwa a kan tsarin jijiyoyinmu kuma yana kara haɗarin cututtukan zuciya.Abin farin ciki, cin abinci mai kyau na zuciya yana da fa'idodi da yawa don sarrafa matakan hawan jini.Abincin da ke da sinadarin Potassium kamar ayaba, da dankalin turawa, da avocado na taimakawa wajen rage yawan sinadarin sodium a jiki, ta yadda zai hana hawan jini.Bugu da ƙari, ƙara sunadaran sunadarai kamar kifi, kaji, da legumes na iya tallafawa lafiyar hawan jini saboda ƙarancin abun ciki mai ƙima.
3. Karfafa garkuwar jiki
Daidaitaccen abinci mai kyau na zuciya yana taka muhimmiyar rawa wajen haɓaka ƙarfin tsarin garkuwar jikin mu.Abincin da ke da sinadarin antioxidant, irin su berries, alayyahu, da kale, suna ba da mahimman bitamin da ma'adanai waɗanda ke ƙarfafa hanyoyin kare mu da haɓaka ƙarfin jikinmu don yaƙar kamuwa da cuta, cututtuka, da kumburi.Ta hanyar cin waɗannan abinci akai-akai, za mu iya ƙarfafa rigakafi da inganta lafiyarmu gaba ɗaya.
1. Fat-fat
Fat-fat-fat-fat-fatsi ne na wucin gadi da ake samu a yawancin sarrafa abinci da soyayyen abinci.Wadannan kitse suna kara matakan LDL (low-density lipoprotein) cholesterol (wanda ake kira "mummunan" cholesterol) a cikin jininmu.Fat-fat na iya rage matakan HDL (high-density lipoprotein) cholesterol, wanda aka sani da "mai kyau" cholesterol.Wannan rashin daidaituwa yana ƙara haɗarin cututtukan zuciya, bugun zuciya, da bugun jini.Don kare lafiyar zuciyar ku, kawar da ko rage yawan amfani da kayan ciye-ciye da aka sarrafa kamar su cookies, pastries, margarine da soyayyen abinci.
2. Abincin sodium mai yawa
Cin abinci mai yawan sodium zai iya ƙara hawan jini kuma ya sanya damuwa mara amfani a cikin zuciya.Yin amfani da sodium da yawa zai iya haifar da riƙewar ruwa, yana haifar da karuwa a cikin jini, wanda zai iya haifar da hawan jini.Abincin da aka sarrafa da kuma kunshe-kunshe kamar miyan gwangwani, abinci mai sauri, naman ɗanɗano, da cukuwan da aka sarrafa sau da yawa suna ɗauke da adadi mai yawa na sodium.Tabbatar karanta alamun abinci, zaɓi madadin ƙarancin sodium, kuma zaɓi sabbin kayan abinci don kula da abinci mai lafiyayyen zuciya.
3. Cikakken mai
Cikakkun kitse, wanda aka fi samu a cikin kayan dabba kamar nama mai kitse, kiwo mai fata, kiwo mai kitse da man shanu, na iya haɓaka matakan LDL cholesterol.Yayin da jiki ke bukatar kitse kadan, cin abinci da yawa zai iya haifar da karuwar cholesterol a cikin jini da kuma kara hadarin cututtukan zuciya.Don kare zuciyar ku, zaɓi nama maras ƙarfi, kayan kiwo mara ƙarancin kitse, kuma zaɓi kitse masu lafiya kamar man zaitun a matsakaici.
4. Sugar da kayan zaki na wucin gadi
Yawan cin sukari na iya haifar da kiba, ciwon sukari da cututtukan zuciya.Ƙara yawan sukari yana ɓoye a yawancin abinci da aka sarrafa, kamar abubuwan sha masu zaki, hatsi, kayan ciye-ciye, da kayan zaki.Abubuwan zaƙi na wucin gadi, yayin da suke ɗauke da ƙarancin adadin kuzari, kuma na iya haifar da haɗarin lafiya.Yawan shan kayan zaki na wucin gadi na iya haifar da kiba, ciwon sukari, da ƙara haɗarin cututtukan zuciya.Don kare lafiyar zuciyar ku, iyakance cin sukari, zaɓi 'ya'yan itatuwa gabaɗaya a matsayin madadin abubuwan ciye-ciye masu daɗi, kuma zaɓi abubuwan zaki na halitta kamar zuma ko stevia a cikin matsakaici.
5. Naman da aka sarrafa
Naman da aka sarrafa kamar tsiran alade, karnuka masu zafi, naman alade da naman deli suna da yawa a cikin sodium, cikakken mai da abubuwan kiyayewa.Yin amfani da naman da aka sarrafa akai-akai zai iya ƙara haɗarin cututtukan zuciya, hawan jini, har ma da wasu nau'in ciwon daji.Zaɓi yankakken sabo nama, kaji, da kifi don madadin furotin mai lafiya.Idan ba za ku iya tsayayya da naman da aka sarrafa ba, zaɓi zaɓin ƙananan sodium ko gwada iyakance shi zuwa lokuta na musamman.
6. Soyayyen abinci da sauri
Soyayyen abinci da abinci mai sauri sau da yawa suna ƙunshe da yawan kitse mara kyau, sodium, da adadin kuzari, wanda ke haifar da barazana sau uku ga lafiyar zuciyar ku.Tsarin frying ba kawai yana ƙara kitse da kitse mai yawa ba, har ma yana rage ƙimar sinadirai na abinci.Yin amfani da soyayye ko abinci na yau da kullun na iya haifar da haɗarin kiba, hawan cholesterol, hawan jini da cututtukan zuciya.Maimakon haka, yi amfani da hanyoyin dafa abinci lafiyayye don dafawa a gida, kamar gasa, tururi, ko yin burodi.
7. Yawan shan giya
Yayin da yawan shan giya yana da amfani ga zuciyar ku, yawan shan giya na iya haifar da matsalolin lafiya iri-iri, gami da cututtukan zuciya.Yawan shan giya na iya tayar da hawan jini, yana haifar da kiba, kuma yana ƙara haɗarin gazawar zuciya, bugun jini, da bugun bugun zuciya na yau da kullun.Don kare zuciyar ku, shan barasa dole ne a iyakance shi zuwa matsakaicin matsakaici - abin sha ɗaya kowace rana ga mata kuma har zuwa sha biyu a kowace rana ga maza.
● Turmeric wani kayan yaji ne mai ƙarfi wanda ya ƙunshi sinadari mai aiki da ake kira curcumin, wanda ke da kaddarorin anti-inflammatory da antioxidant Properties.An danganta cin turmeric akai-akai da rage haɗarin cututtukan zuciya da inganta aikin jijiya.Ƙara waɗannan abubuwa masu daɗi a cikin dafa abinci ba kawai yana ƙara darajar sinadirai ba amma yana taimakawa wajen kiyaye lafiyar zuciyarka.
Magnesium shine ma'adinan ma'adinai mai mahimmanci da ke da hannu a yawancin halayen sinadarai a cikin jiki, gami da waɗanda ke da alaƙa da aikin zuciya.Bincike ya nuna cewa ƙarar magnesium na iya taimakawa rage hawan jini, rage ƙin jini da inganta lafiyar zuciya gaba ɗaya.Ciki har da abinci mai arzikin magnesium a cikin abincin ku ko la'akari da ƙarin magnesium na iya tabbatar da zuciyar ku ta sami tallafin da take buƙata.Abubuwan da ake amfani da su na Magnesium suna zuwa ta nau'i-nau'i da yawa, kuma za ku iya zaɓar nau'in da ya dace da ku bisa ga bukatun ku.
●Magnesium Taurate kari ne wanda babban aikinsa shine inganta lafiyar zuciya da kuzarin jiki.Bugu da kari, taurine yana inganta metabolism na mai, yana rage cholesterol na jini da matakan triglyceride, kuma yana kara matakan “cholesterol mai kyau” (HDL).
● Vitamin D, wanda kuma aka sani da "bitamin sunshine," yana da mahimmanci don kiyaye ƙasusuwa masu ƙarfi da tallafawa tsarin rigakafi.Duk da haka, binciken da ya fito yana kuma danganta rashi na bitamin D zuwa ƙarin haɗarin cututtukan zuciya.Kariyar bitamin D3 yana da mahimmanci musamman ga mutanen da ke da iyakacin hasken rana saboda yana taimakawa wajen daidaita hawan jini, rage kumburi, da haɓaka aikin zuciya.
Tambaya: Menene abinci mai lafiyayyan zuciya?
A: Abincin da ya dace da zuciya yana nufin tsarin abinci wanda ya ƙunshi abincin da ke da amfani ga lafiyar zuciya.Yakan haɗa da nau'o'in 'ya'yan itatuwa, kayan lambu, hatsi gaba ɗaya, sunadaran gina jiki, da kuma kitse masu lafiya yayin da ake rage cin abinci da aka sarrafa, cikakken kitse, da ƙara sukari.
Tambaya: Me yasa abinci mai lafiyayyen zuciya yake da mahimmanci?
A: Abincin da ke da lafiyar zuciya yana da mahimmanci saboda yana iya taimakawa wajen rage haɗarin kamuwa da cututtukan zuciya, rage hawan jini, sarrafa matakan cholesterol, da kuma kula da nauyin lafiya.Ta bin tsarin cin abinci mai lafiyayyen zuciya, daidaikun mutane na iya inganta lafiyar jijiyoyin jini gaba ɗaya da yuwuwar hana rikitarwa masu alaƙa da zuciya.
Disclaimer: Wannan labarin don cikakken bayani ne kawai kuma bai kamata a fassara shi azaman kowane shawarar likita ba.Wasu daga cikin bayanan post ɗin suna fitowa daga Intanet kuma ba ƙwararru ba ne.Wannan gidan yanar gizon yana da alhakin rarrabuwa, tsarawa da gyara labarai kawai.Manufar isar da ƙarin bayani baya nufin kun yarda da ra'ayoyinsa ko tabbatar da sahihancin abun cikinsa.Koyaushe tuntuɓi ƙwararrun kula da lafiya kafin amfani da kowane kari ko yin canje-canje ga tsarin kula da lafiyar ku.
Lokacin aikawa: Oktoba-17-2023
