1. Ithuthukisa Impilo Yenhliziyo

Ucwaningo kuI-American Heart Journalithole ukuthi ama-ounces amathathu kuya kwayisithupha ama-ounce angu-1ushokoledingesonto kunciphisa ingozi yokwehluleka kwenhliziyo ngamaphesenti angu-18.Nolunye ucwaningo olushicilelwe kujenaliBMJiphakamisa ukuthi ukwelapha kungasiza ekuvimbeleni i-atrial fibrillation (noma i-a-fib), isimo esibonakala ngokushaya kwenhliziyo okungavamile.Abantu abadla ama-servings amabili kuya kwayisithupha ngeviki babenengozi ephansi ngamaphesenti angama-20 yokuba ne-a-fib uma kuqhathaniswa nalabo abadla ngayo ngaphansi kokukodwa ngenyanga.Abacwaningi bakholelwa ukuthi izakhiwo ze-cocoa ze-antioxidant kanye nokuqukethwe kwe-magnesium kungasiza ekuthuthukiseni ukusebenza kwemithambo yegazi, kwehlise ukuvuvukala futhi kulawule ukwakheka kweplatelet-factors enomthelela ekushayeni kwenhliziyo okunempilo.

2. Yehlisa Umfutho Wegazi

Ekhuluma ngenhliziyo yakho, phakathi kwabantu abane-hypertension, ukusetshenziswa kukashokoledi nsuku zonke kusiza ukwehlisa umfutho wegazi we-systolic (inombolo ephezulu yokufunda) ngo-4 mmHg, ngokusho kokubuyekezwa kwakamuva kwezilingo ze-40.(Akubi, uma kucatshangelwa ukuthi imithi ngokuvamile yehlisa umfutho wegazi we-systolic cishe ngo-9 mmHg.) Abacwaningi babeka ukuthi ama-flavanols abonisa umzimba wakho ukuthi wandise imithambo yegazi, bese wehlisa umfutho wegazi.

3. Yehlisa Ingozi Yesifo Sikashukela

Ucwaningo lwango-2018 lwabantu abangaphezu kwe-150,000 ku-I-European Journal of Clinical Nutritionithole ukuthi ukuphuza ushokoledi cishe ama-ounces angu-2.5 ngesonto kwakuhlotshaniswa nengozi ephansi ngamaphesenti angu-10 yohlobo lwesifo sikashukela sohlobo 2-futhi lokho kwakungemva kokufaka ushukela owengeziwe.Ushokoledi ubonakala usebenza njenge-prebiotic-yondla amagciwane anenzuzo ahlala ku-microbiome yakho.Lezi zinambuzane ezinhle zamathumbu zikhiqiza izinhlanganisela ezithuthukisa ukuzwela kwe-insulin futhi zinciphise ukuvuvukala.

4. Ithuthukisa Ubukhali Bengqondo

Abantu abadala asebekhulile ababike ukuthi badla ushokoledi okungenani kanye ngesonto bathole amaphuzu aphezulu ezivivinyweni eziningi zokuqonda kwengqondo uma kuqhathaniswa nalabo abangazitikeli kangako, ngokocwaningo olushicilelwe kujenali.Isifiso sokudla.Abacwaningi bakhomba iqembu lamakhompiyutha kushokoledi okuthiwa i-methylxanthines (okuhlanganisa i-caffeine) okuye kwaboniswa ukuthuthukisa ukugxilisa ingqondo nomoya.(Lapho uzizwa ukahle, ubuchopho bakho nabo busebenza kangcono.) Futhi ucwaningo lweSpanishi lwathola ukuthi abantu abadala abadla ama-ounces angu-2.5 kashokoledi ngeviki banamaphuzu angcono ekuhloleni okusetshenziselwa ukuhlola ukukhubazeka kwengqondo, njengokuwohloka komqondo.