Ukudliwa kwezifo zenhliziyo kufanele kulandelwe ngemuva kokunganaki imithetho yokudla okunempilo, ukutholakala kwemikhuba eyingozi (ukuvota utshwala ne-nicotine), ukucindezeleka kwansuku zonke, isifo sikashukela, i-hypodynamia kanye nokucindezelwa kwegazi okungaphezulu kuzothinta umzimba.
Izimiso zokudla kwezifo zenhliziyo
Ngakho-ke, sizochaza ngokufishane imithetho yokudla yezifo zenhliziyo:
- Sinciphisa izingxenye zenyama. Uma ungafuni noma uthola kunzima kakhulu ukuyeka inyama bese uhlala okungenani amasonto ambalwa nge-vegan, bese sizama ukudla ukudla okunamandla kuphela.
- I-Fiber. Inani elikhulu kunawo wonke kubhontshisi, ubhontshisi, oats, iparsley, dill, isitshalo seqanda, umlimi omuncu, amakhiwane kanye nezinye izithelo eziningi ezomisiwe.
- Ubisi obuphansi kakhulu. Sindisa izitsha zakho zegazi - shiya ukudla okugqoka izitsha zakho zegazi.
- Usawoti ongaphansi. Uyisitha esesabekayo semithwalo yegazi.
- Sandisa i-potassium. Uma kuqhubeka le mineral, cishe ngeke ukwandise umfutho wegazi. Ngendlela, itholakala ebhanana elivuthiwe, iklabishi, amazambane, i-kiwi, amagilebhisi.
- Ukwenqaba ufulawa, mnandi. Wonke umuntu uyazi ukuthi ayithwali lutho oluhle.
- Ukufunda ukuphumula. Ungazikhukhumezi. Ukuphikisana ngokucindezeleka, ngezifo ezinjalo odokotela bacebisa ukuhamba izikhathi ezimbili ngosuku.
- Silandela "isihlalo". Ngokuntuleka kwe-fibre, isivakashi esivamile sisuke sigcwele amandla.
- Sidla izinhlanzi eziningi. Phela, amafutha enhlanzi anomphumela omuhle enhliziyweni yakho, ngaleyo ndlela uthuthukise ukusebenza kwawo.
Imenyu yokudla yezifo zenhliziyo
Ngokudla inombolo engu-10, imenyu kufanele ibonakale kanje:
- ukudla kwasekuseni okuyinhloko iqanda elinzima kilisiwe, i-oatmeal ephekwe ubisi, itiye elingenayo i-unsweetened;
- Ukudla kwasemini kuyisidla ngesimo se-apple ebhaka ngaphandle kwamaswidi;
- Ukudla kwasemini sidla isobho se-barley, inyama enomzimba nemifino kanye nesiphuzo esiphuzo (Uzvar) ngeke siphazamise;
- intambama-ntambama - isiphuzo kusuka cranberry amajikijolo;
- Sidlaecake noma izinhlanzi ezithambile kanye nelayisi;
- ngaphambi kokulala - ingilazi ye-kefir ngephesenti elincane lamafutha.