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[title] => Ukoliko želite da vam srce radi kao švicarski sat evo kojih 7 namirnica morate što prije ubaciti u prehranu
[alias] => ukoliko-zelite-da-vam-srce-radi-kao-svicarski-sat-evo-kojih-7-namirnica-morate-sto-prije-ubaciti-u-prehranu
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Veliki broj ljudi u današnje vrijeme ima problema s radom srca, u čemu veliku ulogu igra hrana koju jedemo, kao i navike koje imamo. Prehrana s visokim udjelom zasićenih masti, transmasti i kolesterola povezana je s bolestima srca i srodnim stanjima, poput ateroskleroze. Također, poznato je da previše soli (natrija) u prehrani može povisiti krvni tlak, a nedovoljna tjelesna aktivnost može dovesti do bolesti srca. Treba pomno pripaziti na ono što jedemo, jer nezdravom prehranom riskiramo mnoge srčane bolesti.
Kako biste održali svoje srce zdravim, trebali biste uključiti ovih 7 namirnica u svoju svakodnevnu prehranu:
Zeleno lisnato povrće
Zeleno povrće poput špinata, raštike i kelja poznato je po tome što je bogato vitaminima, mineralima i antioksidansima.
Izvrstan su izvor vitamina K, koji štiti vaše arterije i pomaže pravilnom zgrušavanju krvi. Lisnato povrće također je bogato nitratima za koje su istraživanja pokazala da snižavaju krvni tlak, smanjuju "krutost" arterija i poboljšavaju funkciju stanica koje oblažu krvne žile, prenosi Espreso.
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Riba i riblje ulje
Ribe poput lososa, sardina, tune i skuše pune su omega-3 masnih kiselina koje su dokazano dobre za zdravlje srca.Imaju zaštitnu ulogu kada je u pitanju rizik od srčanih bolesti, a dugotrajna konzumacija ribe može utjecati na niže razine kolesterola, triglicerida u krvi, šećera u krvi i sistoličkog krvnog tlaka.
Orasi
Orasi su izvrstan izvor vlakana i mikronutrijenata poput magnezija, mangana i bakra. Istraživanja pokazuju da nekoliko porcija oraha u vašoj prehrani može pomoći u zaštiti od bolesti srca. Također, prehrana bogata orasima može smanjiti razinu lošeg kolesterola, kao i razinu ukupnog kolesterola, piše Espreso.
Osim toga, neke su studije pokazale da je redovita konzumacija orašastih plodova poput oraha povezana s manjim rizikom od srčanih bolesti.
---
---
Rajčica
Rajčice su bogate likopenom, prirodnim biljnim pigmentom sa snažnim antioksidativnim svojstvima koji pomažu neutralizirati štetne slobodne radikale, dodatno sprječavajući oksidativna oštećenja i upale koje mogu doprinijeti srčanim bolestima.
Rajčice u prehrani mogu smanjiti kolesterol i trigliceride u krvi te povećati dobar kolesterol.
Zeleni čaj
Zeleni čaj može imati nekoliko zdravstvenih prednosti, od pojačanog sagorijevanja masti do poboljšane osjetljivosti na inzulin do prevencije raka. Njegovi polifenoli i katehini mogu djelovati kao antioksidansi za sprječavanje oštećenja stanica, smanjenje upale i zaštitu zdravlja vašeg srca. Mnoge studije su pokazale da zeleni čaj povećava leptin, hormon koji regulira naš apetit i snižava loš kolesterol.
Češnjak
Češnjak ima moćna ljekovita svojstva koja mogu poboljšati zdravlje srca. To je zahvaljujući prisutnosti spoja zvanog alicin, za koji se vjeruje da ima mnoge terapeutske učinke. Istraživanja su pokazala da suplementi češnjaka snižavaju sistolički i dijastolički krvni tlak, kao i da su jednako učinkoviti kao i uobičajeni lijekovi koji se propisuju za snižavanje krvnog tlaka.
Svakako konzumirajte češnjak sirov ili ga zgnječite i ostavite da odstoji nekoliko minuta prije kuhanja. To omogućuje stvaranje alicina, čime se maksimalno iskorištavaju njegove potencijalne zdravstvene dobrobiti.
---
---
Tamna čokolada
Tamna čokolada je bogata antioksidansima poput flavonoida, koji mogu pomoći u jačanju zdravlja srca. Umjerena konzumacija čokolade (manje od šest obroka tjedno) može smanjiti rizik od koronarne bolesti srca, moždanog udara i dijabetesa.
Prilikom konzumacije najbolje je birati kvalitetnu tamnu čokoladu s udjelom kakaa od najmanje 70 posto i konzumirati je umjereno ako želite maksimalno iskoristiti njezine dobrobiti.
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Veliki broj ljudi u današnje vrijeme ima problema s radom srca, u čemu veliku ulogu igra hrana koju jedemo, kao i navike koje imamo. Prehrana s visokim udjelom zasićenih masti, transmasti i kolesterola povezana je s bolestima srca i srodnim stanjima, poput ateroskleroze. Također, poznato je da previše soli (natrija) u prehrani može povisiti krvni tlak, a nedovoljna tjelesna aktivnost može dovesti do bolesti srca. Treba pomno pripaziti na ono što jedemo, jer nezdravom prehranom riskiramo mnoge srčane bolesti.
Kako biste održali svoje srce zdravim, trebali biste uključiti ovih 7 namirnica u svoju svakodnevnu prehranu:
Zeleno lisnato povrće
Zeleno povrće poput špinata, raštike i kelja poznato je po tome što je bogato vitaminima, mineralima i antioksidansima.
Izvrstan su izvor vitamina K, koji štiti vaše arterije i pomaže pravilnom zgrušavanju krvi. Lisnato povrće također je bogato nitratima za koje su istraživanja pokazala da snižavaju krvni tlak, smanjuju "krutost" arterija i poboljšavaju funkciju stanica koje oblažu krvne žile, prenosi Espreso.
---
---
Riba i riblje ulje
Ribe poput lososa, sardina, tune i skuše pune su omega-3 masnih kiselina koje su dokazano dobre za zdravlje srca.Imaju zaštitnu ulogu kada je u pitanju rizik od srčanih bolesti, a dugotrajna konzumacija ribe može utjecati na niže razine kolesterola, triglicerida u krvi, šećera u krvi i sistoličkog krvnog tlaka.
Orasi
Orasi su izvrstan izvor vlakana i mikronutrijenata poput magnezija, mangana i bakra. Istraživanja pokazuju da nekoliko porcija oraha u vašoj prehrani može pomoći u zaštiti od bolesti srca. Također, prehrana bogata orasima može smanjiti razinu lošeg kolesterola, kao i razinu ukupnog kolesterola, piše Espreso.
Osim toga, neke su studije pokazale da je redovita konzumacija orašastih plodova poput oraha povezana s manjim rizikom od srčanih bolesti.
---
---
Rajčica
Rajčice su bogate likopenom, prirodnim biljnim pigmentom sa snažnim antioksidativnim svojstvima koji pomažu neutralizirati štetne slobodne radikale, dodatno sprječavajući oksidativna oštećenja i upale koje mogu doprinijeti srčanim bolestima.
Rajčice u prehrani mogu smanjiti kolesterol i trigliceride u krvi te povećati dobar kolesterol.
Zeleni čaj
Zeleni čaj može imati nekoliko zdravstvenih prednosti, od pojačanog sagorijevanja masti do poboljšane osjetljivosti na inzulin do prevencije raka. Njegovi polifenoli i katehini mogu djelovati kao antioksidansi za sprječavanje oštećenja stanica, smanjenje upale i zaštitu zdravlja vašeg srca. Mnoge studije su pokazale da zeleni čaj povećava leptin, hormon koji regulira naš apetit i snižava loš kolesterol.
Češnjak
Češnjak ima moćna ljekovita svojstva koja mogu poboljšati zdravlje srca. To je zahvaljujući prisutnosti spoja zvanog alicin, za koji se vjeruje da ima mnoge terapeutske učinke. Istraživanja su pokazala da suplementi češnjaka snižavaju sistolički i dijastolički krvni tlak, kao i da su jednako učinkoviti kao i uobičajeni lijekovi koji se propisuju za snižavanje krvnog tlaka.
Svakako konzumirajte češnjak sirov ili ga zgnječite i ostavite da odstoji nekoliko minuta prije kuhanja. To omogućuje stvaranje alicina, čime se maksimalno iskorištavaju njegove potencijalne zdravstvene dobrobiti.
---
---
Tamna čokolada
Tamna čokolada je bogata antioksidansima poput flavonoida, koji mogu pomoći u jačanju zdravlja srca. Umjerena konzumacija čokolade (manje od šest obroka tjedno) može smanjiti rizik od koronarne bolesti srca, moždanog udara i dijabetesa.
Prilikom konzumacije najbolje je birati kvalitetnu tamnu čokoladu s udjelom kakaa od najmanje 70 posto i konzumirati je umjereno ako želite maksimalno iskoristiti njezine dobrobiti.
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12. svibanj 2024 21:32
