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A kwanakin nan, cututtukan zuciya da jijiyoyin jini suna zama ƙarin damuwa game da lafiya saboda dalilai daban-daban kamar ɗabi'un cin abinci marasa kyau, rayuwa mai wahala, salon zama da rashin motsa jiki.
Idan mutum ya fara cin lafiyayyen abinci mai dauke da yayan itace, kayan marmari da kifi, zai rage kasadar da zai yi na mutuwa daga bugun zuciya ko bugun jini da kusan kashi 35, kamar yadda wani bincike ya gano. Hakanan kuma zaku iya fuskantar rashin ci gaban zuciya da kashi 28 cikin dari.
Nazarin ya nuna cewa za a iya kauce wa kashi 70 na cututtukan zuciya tare da tsarin da ya dace. Matsalolin zuciya suma suna taɓarɓarewa tare da matakan cholesterol da hawan jini ma.
Motsa jiki kawai bai wadatar ba don kiyaye lafiyayyar zuciya. Changesan canje-canje a cikin salon rayuwar ku da abincin ku zasuyi abin zamba. Kuna iya jin daɗin abinci iri-iri masu ɗanɗano wanda zai haɓaka abubuwan girke-girkenku.
Ga jerin abinci 15 na Indiya don marasa lafiya na zuciya waɗanda zasu hana mutum daga ci gaba da matsalolin zuciya.
1. Salmon
Kifi mai ƙamshi kamar sardines, mackerel da kifin kifi sune manyan abinci masu ƙoshin lafiya. Hakan ya faru ne saboda yawan kitsen mai na omega-3 wanda ke rage kasadar bugawar zuciya ba bisa ka'ida ba da kuma daskararren abu a jijiyoyin jini.
2. Hatsi
Oats yana dauke da fiber mai narkewa, wanda ke taimakawa wajen rage cholesterol. Yana aiki azaman soso a cikin hanyar narkewa kuma yana jiƙa ƙwayar cholesterol, saboda haka ana cire shi daga jiki kuma baya shiga cikin jini.
Hanyoyi 12 Akan Yadda ake cin hatsi domin rage nauyi
3. Shudaya
Kamar yadda wani bincike ya nuna, mutanen da suke cin shuwaka a mako guda suna da kasada 32 cikin 100 na barazanar kamuwa da ciwon zuciya. Saboda shuke-shuke yana dauke da anthocyanins da antioxidants wanda zai iya rage hawan jini kuma ya fadada jijiyoyin jini.
4. Duhun Cakulan
An san cakulan mai duhu don amfanin zuciyar ku. Amfani da cakulan yau da kullun na iya rage cututtukan zuciya da ba na mutuwa ba. Duhun cakulan yana dauke da flavonoids wanda zai iya taimakawa wajen rage hawan jini, daskarewa da kumburi.
5. 'Ya'yan Citrus
Mutanen da suke cin adadi mai yawa na flavonoids, waɗanda aka samo a cikin lemu da 'ya'yan inabi, suna da kashi 19 cikin 100 na haɗarin kamuwa da cutar ischemic. 'Ya'yan itacen Citrus suna da wadataccen bitamin C wanda aka alakanta shi da ƙananan haɗarin kamuwa da cututtukan zuciya.
6. Ni ne
Kayan waken soya kamar tofu da madarar waken soya sune ɗayan hanyoyin mafi kyau don ƙara furotin a cikin abincinku. Sun ƙunshi manyan ƙwayoyin mai, fiber, bitamin da kuma ma'adanai. Hakanan waken soya na taimakawa wajen rage hawan jini ga mutanen da suke cin abinci mai dauke da sinadarin carbohydrates.
7. Dankali
Dankali na da kyau ga zuciyar ka, tunda suna da yalwar sinadarin potassium, wanda zai taimaka wajen rage hawan jini. Hakanan suna cike da fiber wanda zai iya rage haɗarin matsalolin zuciya. Amma, guji cin dankali mai dankali.
8. Tumatir
Tumatir shima yana dauke da sinadarin mai cike da lafiyar zuciya. Sun kasance tushen asalin antioxidant da ake kira lycopene, wanda na iya taimakawa wajen kawar da mummunan cholesterol, kiyaye buɗe hanyoyin jini da rage haɗarin kamuwa da zuciya. Hakanan suna da ƙananan kalori da sukari, wanda shine cikakken abinci ga mai haƙuri da zuciya.
9. Goro
Gyada kamar goro, almond, pistachios da gyada duk suna da kyau ga zuciyar ka. Suna dauke da bitamin E, wanda ke taimakawa wajen rage mummunar cholesterol. Bugu da kari, suna da yawa a cikin mayuka masu dauke da omega-3 wadanda ke rage kasadar matsalolin zuciya.
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10. Koren kayan lambu
Ganye mai ɗanyen ganye kamar alayyaho, ganyen radish, latas, da sauransu, suna da ƙoshin lafiya kuma an san su da rage haɗarin cututtukan zuciya. Ganyayyaki masu ganyayyaki suna da ƙarancin mai, adadin kuzari kuma masu ƙarancin zaren abinci wanda ke da amfani ga aikin zuciya.
11. Man Zaitun
Man zaitun yana daya daga cikin mafi mahimmancin mai, wanda hakika yana da kyau ga zuciyar ku. Yawan amfani da man zaitun a kai a kai na taimakawa wajen rage mummunar cholesterol kuma yana kunshe da kitse mara kyau wanda zai dace da zuciyar ka.
Manyan Man girki 11 da suka fi Lafiya wadanda zasu Kara maka lafiya
12. Jan Ruwan Inabi
Jan giya lokacin da aka bugu a matsakaici na iya zama mai kyau ga zuciyar ku. Yana dauke da wani sinadarin antioxidant mai karfi wanda ake kira resveratrol da flavonoids wanda yake amfanar da zuciyar ka ta hanyar kara kyastarol mai kyau, wanda ke taimakawa wajen kiyaye dattin fata.
13. Lentils
Lentils kyakkyawan tushe ne na furotin, wanda bai ƙunshi kitsen mai mai lafiya ba. Mutanen da suke cin lentu sau hudu a mako suna da kasada 22 cikin ɗari na haɗarin kamuwa da cututtukan zuciya idan aka kwatanta da waɗanda ba sa cin su sosai.
14. Tuffa
Tuffa suna dauke da quercetin, hoto mai dauke da sinadarai masu dauke da sinadarin anti-inflammatory wanda ke taimakawa wajen hana yaduwar jini. Kuna iya cin tuffa don karin kumallo ko a matsayin abun ciye-ciye.
15. Ruman
Rumman suna dauke da antioxidants masu yawa, gami da karfafa zuciya polyphenols da anthocyanins wanda zai iya hana taurin jijiyoyin. Don haka yana da kyau sosai ga marasa lafiyar zuciya kuma dole ne su tabbatar sun cinye wannan kowace rana.
Raba wannan labarin!
Idan kuna son karanta wannan labarin, ku raba shi ga ƙaunatattunku.
Yadda Ake Sauke Gas Cikin Sauri Tare da Waɗannan Magungunan Gida 13
