{"id":1258,"date":"2023-04-18T15:59:20","date_gmt":"2023-04-18T12:59:20","guid":{"rendered":"https:\/\/www.nutrific.ro\/blog\/?p=1258"},"modified":"2023-04-18T15:59:20","modified_gmt":"2023-04-18T12:59:20","slug":"alimentele-benefice-pentru-circulatia-sangelui-si-sanatatea-inimii","status":"publish","type":"post","link":"https:\/\/www.nutrific.ro\/blog\/alimentele-benefice-pentru-circulatia-sangelui-si-sanatatea-inimii\/","title":{"rendered":"ALIMENTELE BENEFICE pentru CIRCULA\u021aIA S\u00c2NGELUI \u0219i S\u0102N\u0102TATEA INIMII"},"content":{"rendered":"\n

Alimentele benefice<\/strong> pentru circula\u021bie<\/strong> \u0219i, implicit, pentru s\u0103n\u0103tatea inimii<\/strong>, reprezint\u0103 un subiect de interes general. Nu exist\u0103 persoan\u0103 c\u0103reia s\u0103 nu-i fie team\u0103 de boli. Mai devreme sau mai t\u00e2rziu chiar \u0219i cei mai impasibili oameni \u00ee\u0219i \u00eentorc privirile c\u0103tre propria s\u0103n\u0103tate<\/strong> \u0219i ajung s\u0103 \u00ee\u0219i doreasc\u0103 fie s\u0103-\u0219i redob\u00e2ndeasc\u0103 starea de bine<\/strong> pierdut\u0103, fie s\u0103-\u0219i p\u0103streze s\u0103n\u0103tatea<\/strong>.<\/p>\n\n\n\n

\u00cen caz de vreo afec\u021biune prezent\u0103 \u00een organism, este clar c\u0103 \u00eengrijirea medical\u0103<\/strong> de calitate este necesar\u0103. \u00cens\u0103 mai \u00eenainte de toate, p\u00e2n\u0103 s\u0103 se ajung\u0103 \u00een acel punct, func\u021biile \u0219i s\u0103n\u0103tatea \u00eentregului organism pot fi men\u021binute \u00een parametrii optimi cu ajutorul unei diete corecte<\/strong>, a unor alimente benefice<\/strong> pentru fiecare sistem \u00een parte.<\/p>\n\n\n\n

La fel cum \u00eentr-un articol precedent<\/strong> aminteam care sunt alimentele benefice pentru s\u0103n\u0103tatea creierului<\/a><\/strong>, a venit momentul s\u0103 le bif\u0103m pe cele potrivite at\u00e2t pentru circula\u021bia s\u00e2ngelui<\/strong>, c\u00e2t \u0219i pentru s\u0103n\u0103tatea inimii<\/strong><\/a>. Speciali\u0219tii sus\u021bin c\u0103 circa 50%<\/strong> dintre afec\u021biunile cardiovasculare<\/strong> pot fi prevenite printr-o diet\u0103 s\u0103n\u0103toas\u0103<\/strong>.<\/p>\n\n\n\n

Iat\u0103 o list\u0103 \u00een care am grupat 23<\/strong> dintre cele mai importante alimente benefice<\/strong> pentru inim\u0103<\/strong> \u0219i circula\u021bia s\u00e2ngelui<\/strong>:<\/h2>\n\n\n\n
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  1. Somon<\/strong> \u2013 bogat \u00een acizi gra\u0219i Omega 3<\/strong> care au rolul de a regla tensiunea arterial\u0103, de a echilibra nivelul de colesterol<\/strong> \u0219i trigliceride<\/strong>, de a reduce depunerea de gr\u0103simi pe pere\u021bii vaselor de s\u00e2nge.<\/li>\n\n\n\n
  2. Ton<\/strong> \u2013 con\u021bine acizi gra\u0219i Omega 3<\/strong>, vitamina D<\/a>, fola\u021bi, niacin\u0103, proteine.<\/li>\n\n\n\n
  3. Ov\u0103z\/Fulgi de ov\u0103z<\/strong> \u2013 o surs\u0103 foarte bun\u0103 de acizi gra\u0219i Omega 3<\/strong>, boga\u021bi \u00een fibre, magneziu, potasiu, fier.<\/li>\n\n\n\n
  4. Varz\u0103 de Bruxelles<\/strong> \u00eembun\u0103t\u0103\u021be\u0219te s\u0103n\u0103tatea vaselor de s\u00e2nge.<\/li>\n\n\n\n
  5. Broccoli<\/strong> \u2013 con\u021binut mare de beta-caroten<\/strong>, vitaminele C<\/strong> \u0219i E<\/strong>, vitamina B5, calciu, fier, zinc, fibre. Al\u0103turi de varza de Bruxelles, pot fi ad\u0103ugate \u0219i c\u00e2teva buc\u0103\u021bele de broccoli crud \u00eentr-o delicioas\u0103 salat\u0103.<\/li>\n\n\n\n
  6. Fasole neagr\u0103\/fasole ro\u0219ie<\/strong> \u2013 bogat\u0103 \u00een fibre solubile<\/strong>, con\u021bine acizi gra\u0219i Omega 3, vitamine din complexul B<\/strong>, acid folic, niacin\u0103, magneziu<\/a>, calciu.<\/li>\n\n\n\n
  7. Spanac<\/strong> \u2013 bogat \u00een lutein\u0103<\/strong> \u0219i beta-caroten, \u00een vitamine din complexul B<\/strong>, vitaminele K \u0219i C, fibre, potasiu, calciu, magneziu, poate fi consumat g\u0103tit la aburi sau crud, ad\u0103ugat \u00een salate.<\/li>\n\n\n\n
  8. Orez brun<\/strong> \u2013 con\u021bine vitamine din complexul B<\/strong> (B1, B2, B5, B6), fibre \u0219i magneziu, niacin\u0103, zinc, fosfor, mangan. Poate fi g\u0103tit sub form\u0103 de pilaf simplu sau \u00een combina\u021bie cu legume, sau poate fi ad\u0103ugat \u00een salate.<\/li>\n\n\n\n
  9. Semin\u021be de chia \u2013 <\/strong>reprezint\u0103 un super aliment pentru s\u0103n\u0103tatea inimii<\/strong> \u0219i sunt considerate cea mai bogat\u0103 surs\u0103 vegetal\u0103 de Omega 3<\/a>.<\/li>\n\n\n\n
  10. Semin\u021be de in<\/strong> \u2013 cu con\u021binut de Omega 3<\/strong>, fibre solubile \u0219i insolubile, bogate \u00een antioxidan\u021bi \u0219i estrogen vegetal.<\/li>\n\n\n\n
  11. Afine<\/strong> \u2013 foarte bogate \u00een nutrien\u021bi benefici inimii, con\u021bin lutein\u0103 \u0219i beta-caroten, flavonoizi, vitamina C<\/strong><\/a>, vitamina K, folat, magneziu, calciu, mangan, fibre, potasiu. Sunt recunoscute pentru efectele lor antiinflamatorii <\/strong>\u0219i pot fi consumate ca atare, ad\u0103ugate \u00een shake-uri sau \u00een iaurturi degresate, al\u0103turi de \u201dsuratele\u201d lor la fel de s\u0103n\u0103toase: zmeura \u0219i c\u0103p\u0219unile.<\/li>\n\n\n\n
  12. Morcovi<\/strong> \u2013 surs\u0103 de alfa \u0219i beta-caroten,  vitamina C, fibre<\/strong> din bel\u0219ug.<\/li>\n\n\n\n
  13. Sparanghel<\/strong> \u2013 con\u021binut crescut de beta-caroten \u0219i lutein\u0103, vitaminele B1, B2, B6, B8, C, K, fosfor, calciu, magneziu, fier. Este s\u0103rac \u00een calorii<\/strong> \u0219i are foarte pu\u021bin sodiu.<\/li>\n\n\n\n
  14. Nuci<\/strong> \u2013 bogate \u00een acid folic<\/strong> \u0219i fitosteroli, \u00een acizi gra\u0219i Omega 3, vitamina E, magneziu \u0219i fibre solubile.<\/li>\n\n\n\n
  15. Migdale<\/strong> \u2013 scad colesterolul din s\u00e2nge<\/strong>, con\u021bin acizi gra\u0219i Omega 3, vitamina E, magneziu, calciu, fibre, gr\u0103simi mononesaturate \u0219i polinesaturate.<\/li>\n\n\n\n
  16.  Lapte de soia<\/strong> \u2013 con\u021bine isoflavine<\/strong>, vitamine din complexul B, acid folic, magneziu, calciu, potasiu, fitoestrogeni. Proteina din laptele de soia favorizeaz\u0103 sc\u0103derea colesterolului LDL<\/strong> \u0219i favorizeaz\u0103 s\u0103n\u0103tatatea sistemului circulator<\/strong>. Poate fi consumat ca atare sau \u00een combina\u021bie cu cereale integrale, cu fulgi de av\u0103z sau ad\u0103ugat \u00een shake-uri delicioase, pline de vitamine.<\/li>\n\n\n\n
  17. Ardei gras ro\u0219u<\/strong> \u2013 bogat \u00een betacaroten \u0219i lutein\u0103, vitamine din complexul B, fibre, potasiu.<\/li>\n\n\n\n
  18. Portocale<\/strong> \u2013 bogate \u00een lutein\u0103 \u0219i flavonoizi, vitaminele B1, B5, C, fola\u021bi, potasiu \u0219i fibre.<\/li>\n\n\n\n
  19. Conopid\u0103<\/strong> \u2013 con\u021bine alicin\u0103<\/strong> care scade riscul de infarct miocardic.<\/li>\n\n\n\n
  20. Dovleac pl\u0103cintar<\/strong> \u2013 bogat \u00een lutein\u0103 \u0219i beta-caroten, vitamine din complexul B, vitamina C, fibre, potasiu, magneziu, calciu.<\/li>\n\n\n\n
  21.  Pepene galben<\/strong> \u2013 con\u021bine alfa \u0219i beta-caroten, lutein\u0103, vitamine din complexul B, fibre, vitamina C<\/strong>, acid folic, potasiu.<\/li>\n\n\n\n
  22. Ciocolat\u0103 neagr\u0103<\/strong> (cu con\u021binut de minimum 70% cacao<\/strong>) \u2013 bogat\u0103 \u00een flavonoizi cu rol antioxidant<\/strong>. Consumul moderat de ciocolat\u0103 neagr\u0103 poate reduce tensiunea arterial\u0103.<\/li>\n\n\n\n
  23. Ceai verde\/ceai negru<\/strong> \u2013 bogat \u00een flavonoizi<\/strong>, catehine \u0219i antioxidan\u021bi. Consumat cu modera\u021bie protejeaz\u0103 organismul \u00eempotriva afec\u021biunilor coronariene.<\/li>\n<\/ol>\n\n\n
    \n
    \"Alimentele<\/figure>\n<\/div>\n\n\n

    Sfat de urmat:<\/em><\/p>\n\n\n\n

    Nivelurile dereglate ale colesterolului \u0219i trigliceridelor sunt str\u00e2ns legate de s\u0103n\u0103tatea inimii <\/strong>\u0219i de bun\u0103starea \u00eentregului sistem circulator<\/strong>. Echilibr\u00e2nd colesterolul, vei reduce considerabil riscul de apari\u021bie a afec\u021biunilor coronariene. \u00ce\u021bi recomand\u0103m articolul<\/strong> de pe blog \u2013 \u201d<\/em>Colesterol \u2013 tot ce trebuie s\u0103 \u0219tii despre el<\/em><\/strong><\/a>\u201d<\/em>, dac\u0103 vrei s\u0103 \u00ee\u021bi completezi informa\u021biile care te vor ajuta s\u0103 te \u00eendrep\u021bi cu pa\u0219i siguri \u00eenspre un stil de via\u021b\u0103 s\u0103n\u0103tos<\/strong>.<\/p>\n\n\n\n

    Dieta mediteranean\u0103 \u2013 o diet\u0103 pe placul inimii tale<\/em><\/strong><\/h2>\n\n\n\n

    \u0218tiai c\u0103…<\/p>\n\n\n\n

    … ini\u021bial, aceasta nu a reprezentat o diet\u0103<\/strong> \u00een sine, ci doar un tipar alimentar<\/strong> al persoanelor care locuiau \u00een \u021b\u0103rile mediteraneene? \u00cen cartea sa, \u201dM\u0103n\u00e2nc\u0103 \u0219i \u00eenvinge boala\u201d<\/em>, dr. William W. Li aminte\u0219te c\u0103 datele privind acest stil de alimenta\u021bie au fost colectate pentru prima dat\u0103 din Grecia \u0219i Italia de c\u0103tre Ancel Keys \u0219i colegii s\u0103i de la Universitatea din Minnesota pentru a realiza un studiu celebru care a fost denumit \u201d\u0218apte \u021a\u0103ri\u201d<\/em> \u2013 unul dintre primele studii care au semnalat leg\u0103tura dintre consumul de gr\u0103simi saturate \u0219i s\u0103n\u0103tatea inimii. Studiul a analizat \u0219i a comparat leg\u0103turile dintre alimenta\u021bie \u0219i s\u0103n\u0103tate<\/strong> \u00een r\u00e2ndul a 12000 de b\u0103rba\u021bi din Grecia, Italia, Iugoslavia, Olanda, Finlanda, Japonia \u0219i Statele Unite.<\/p>\n\n\n\n

    Se \u0219tie c\u0103 dieta mediteraneean\u0103<\/strong> a fost \u0219i continu\u0103 s\u0103 fie asociat\u0103 cu rezultate superioare \u00een ceea ce prive\u0219te s\u0103n\u0103tatea inimii<\/strong>. \u00cen urma a numeroase studii clinice \u0219i epidemiologice s-a demonstrat c\u0103 dieta mediteraneean\u0103 scade riscul dezvolt\u0103rii multor tipuri de <\/strong>afec\u021biuni cronice<\/strong><\/a>, fiind benefic\u0103 \u0219i pentru s\u0103n\u0103tatea inimii<\/strong>.<\/p>\n\n\n

    \n
    \"Alimentele<\/figure>\n<\/div>\n\n\n

    Fructele, legumele, cerealele integrale, nucile, semin\u021bele, uleiul de m\u0103sline, pe\u0219tele se reg\u0103sesc pe lista alimentelor care fac parte din dieta mediteraneean\u0103<\/strong>, fiecare grup\u0103 alimentar\u0103 con\u021bin\u00e2nd propriile substan\u021be bioactive<\/strong> cu rol \u00een activarea mecanismelor de ap\u0103rare a s\u0103n\u0103t\u0103\u021bii.<\/p>\n\n\n\n

    Ce s\u0103 NU m\u0103n\u00e2nci dac\u0103 vrei s\u0103 ai o inim\u0103 s\u0103n\u0103toas\u0103<\/em><\/strong><\/h2>\n\n\n\n

    Elimin\u0103 din alimenta\u021bie chiar de azi urm\u0103toarele produse sau alimente care nu fac dec\u00e2t s\u0103 creasc\u0103 tensiunea, colesterolul LDL, num\u0103rul trigliceridelor, s\u0103 influen\u021beze \u00eentr-un mod negativ circula\u021bia sanguin\u0103 \u0219i, implicit, starea de bine a \u00eentregului organism:<\/p>\n\n\n\n