Ngokuhambisana nezinguquko zokuphila ezifana nokudla okunempilo nokulahlekelwa isisindo esengeziwe, kunobunye ubufakazi bokuthi ukwengeza amafutha enhlanzi ekudleni kwakho kungasiza ukugcina ukucindezelwa kwegazi kuhlolwe, kanye nokulawula ukucindezeleka kwegazi (okubizwa nangokuthi ingcindezi yegazi).
Ecebile kuma-omega-3 fatty acids (uhlobo lwamafutha e-polyunsaturated abhekwa njengabalulekile empilweni enhle), amafutha okudoba ngokuvamile ahlanjululwa ezinhlanzi zamanzi abandayo afana ne-salmon, i-mackerel, i-herring, i-sardine ne-anchovies.
Ngaphandle kokwandisa ukudla kwakho kwezinhlanzi ze-omega-3-ocebile, ungathola amafutha wezinhlanzi kwifomu lokudla lokudla.
Umfutho wegazi ophezulu uhlotshaniswa eduze nokungasebenzi emkhakheni we-endothelium, ungqimba lwamaseli ahlanganisa imithwalo yegazi. I-endothelium ihileleke ezinkambisweni eziningana zomzimba ezithinta impilo yempilo, njengokuqhekeka nokuphumula kwemithambo yegazi kanye nokweqa igazi. Ukuphela kwesifo sokuphela komzimba kuxhumene ne-plaque build-up emithanjeni yakho ( isifo sokuqina kwesifo sofuba), isimo esingabangela ukuhlaselwa kwenhliziyo nokushaywa yisifo.
Ekucwaningeni okuphambili kwezilwane, ososayensi baye baqaphela ukuthi amafutha wezinhlanzi angasiza ekuthuthukiseni umsebenzi wokugcina futhi athuthukise ukuqina komzimba wakho.
Ucwaningo Lwe-Oyela Yezinhlanzi Zokucindezela Kwegazi Eliphakeme
Olunye ucwaningo lubonisa ukuthi ama-omega-3 fatty acids supplements angasiza ekulawulweni kwegazi.
Ukubuyekezwa kokucwaninga okushicilelwe kuyi- American Journal of Hypertension ngo- 2014, isibonelo, abaphenyi balinganiselwa ku-70 ukuhlolwa kwemitholampilo ngaphambili okushicilelwe imiphumela ye-omega-3 fatty acids i-EPA ne-DHA ezivela ezinhlanzi zasolwandle, ukudla okuqinisekisiwe, noma izithako kubantu abakhona noma ngaphandle kwengcindezi ephezulu yegazi.
Abacwaningi bathola ukuthi ukucindezelwa kwegazi okwejwayelekile (inombolo ephezulu ekufuneni kwegazi) kuyehla ngo-4.51 mm Hg kubantu abathatha i-DHA ne-EPA (uma kuqhathaniswa nalabo abathwala indawo ye-placebo). I-Diastolic yegazi (inombolo ephansi ekufundeni kwengcindezi yegazi) yehle ngo-3.05 mm Hg.
Ekucwaningweni kwabo, abacwaningi bathola ukuthi phakathi kwabantu bonke abathatha ama-omega-3 fatty acids ngokusebenzisa izithako ezifana namafutha wezinhlanzi, i-systolic blood pressure yehla ngo-1.75 mm Hg ne-diastolic yegazi yancipha ngo-1.1 mm Hg (kungakhathaliseki ukuthi i-blood pressure yomuntu) .
Okuqhamuka uma udla imishanguzo
Amafutha okudoba cishe aphephile kubantu abaningi uma kuthathwa ama-grams amathathu noma ambalwa ngosuku, ngokusho kwamaNational Institutes of Health (NIH). I-NIH iyaxwayisa ukuthi ukuthatha ama-gram angu-3 amafutha ezinhlanzi nsuku zonke kungavimbela ukugaya igazi futhi kwandise ingozi yokuphuma kwamanzi.
Amafutha okudoba kufanele asetshenziswe ngokucophelela (futhi kuphela ngokuqondiswa ngumqeqeshi wezempilo oqeqeshiwe) noma agwenywe ngabantu abahlukumeza kalula, abanenkinga yokuphuma kwegazi, noma bathathe imithi ethile noma izithako ezandisa ingozi yokuphuma kwegazi, njenge-warfarin, i-clopidogrel, i-aspirin, ama-NSAID (njenge-ibuprofen), i-garlic, i-vitamin E, nemifino ye-ginkgo biloba. Akufanele kuthathwe zingakapheli amasonto amabili ngokuhlinzwa okuhleliwe.
Ukusetshenziswa kwamafutha enhlanzi kungaholela emiphumeleni emibi, kufaka phakathi ukuphefumula okubi , ukuguquka kwesisu , kanye nokucabangela. Ngaphezu kwalokho, ukuphakama okukhulu kwamafutha enhlanzi kungaphazamisa umsebenzi wesistimu omzimba.
Khumbula ukuthi ama-supplements awazange ahlolwe ukuphepha futhi ngenxa yokuthi izithako zokudla ngokuvamile azihambisani nomthetho, okuqukethwe komkhiqizo othile kungase kuhluke kulokho okushiwo kwilebula lomkhiqizo.
Okubili kokukhathazeka okuyinhloko ngamafutha enhlanzi yilokho amafutha angase abe nama-rancid noma aqukethe ukungcoliswa kwemvelo okutholakala ezinhlanzi njenge-PCBs (ama-biphenyls amaningi) kanye ne-mercury.
Futhi, ukuphepha kwezidakamizwa kwabesifazane abakhulelwe, omama abahlengikazi, izingane, nalabo abanezimo zezokwelapha noma abaphuza imishanguzo azange zisungulwe.
I-Takeaway
Ukwamukela izindlela zokuphila ezinempilo ezifana nokuzivocavoca njalo, ukubukela usawoti wakho, ukunciphisa ukuphuza utshwala, ukugwema ukubhema nokubuka isisindo sakho kungakusiza ukuphatha ukucindezeleka kwegazi.
Ukwengeza i-omega-3 fatty acids kusuka ezinhlanzi ezinamafutha njenge-saumon, i-anchovy, ne-sardine ekudleni kwakho kungasiza.
Ngokusho kwe-NIH, i-3.5-ounce ekhonza kulezi zinhlanzi inikeza cishe i-1 gram yama-fatty acids ama-omega-3. Khumbula ukuthi ezinye izinhlobo zezinhlanzi zingaqukatha amazinga aphezulu e-mercury, ama-PCB, i-dioxins, nezinye izidakamizwa ezingokwemvelo nokuthi ukusebenzisa njalo lezi zinhlanzi kungakwandisa amazinga omzimba wakho walezi zinhlamba.
Ngaphandle kokuncipha kwengcindezi yegazi, amafutha wezinhlanzi angasiza ekuthuthukiseni impilo yezempilo ngokulwa nesifo senhliziyo , ukuvikela ukuqina kobuchopho, nokunciphisa amazinga e-cholesterol.
Uma ucabangela ukuthatha izithako zamafutha wezinhlanzi, qiniseka ukuthi ukhuluma nomhlinzeki wakho wezokunakekelwa kwezempilo kuqala ukubona ukuthi kufanelekile futhi iphephile kuwe. Eminye imithi kanye nezithako ezivame ukuthathwa ngenxa yegazi eliphezulu (njenge-warfarin, i-aspirin, i-garlic, noma i-gingko) ingaxhumana namafutha enhlanzi.
> Imithombo:
> Miller PE, Van Elswyk M, Alexander DD. I-omega-3 fatty acids eside i-eicosapentaenoic acid ne-docosahexaenoic acid nomfutho wegazi: ukuhlaziywa kwemeta yezilingo ezilawulwa ngokungahleliwe. Am J Hypertens. 2014 Jul; 27 (7): 885-96.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.