Ngomunye wabantu abadala baseMelika abanomfutho wegazi ophakeme , ukwengeza umhlabathi wokudla okungawusizo ukudla kungasiza. Ukuhlwanyelwa kusuka ku- Linum usitatissimum plant, i-flaxseed iqukethe izinto eziningana, njenge-alpha-linolenic acid (uhlobo lwe-omega-3 fatty acid), i-fiber, ne-lignans.
I-flaxseed itholakala ezinhlobonhlobo zefomu, kufaka phakathi imbewu yonke noma emhlabathini namafutha ashukela.
Ngezinye izikhathi kuthathwe ifomu lokuxhaswa, i-flaxseed ngamafutha ngokuvamile iqukethe i-alpha-linolenic acid (futhi ngezinye izikhathi i-lignans). Njengoba i-flaxse ephelele ingaba nzima ukugaya, imbewu kufanele ibe yi-powder ngaphambi kokuyidla.
Kungani i-Flaxseed isebenza ukuphatha ukucindezelwa kwegazi eliphezulu?
I-Alpha-linolenic acid icatshangwa ukuthi idlala indima ebalulekile emiphumeleni enokwenzeka ye-flaxseed on blood pressure. Ngempela, ucwaningo oluthile luxhumane ne-alpha-linolenic acid ekudleni ngenengozi enciphise yokucindezelwa kwegazi.
I-fiber ekhonjiwe ingasiza futhi ukuletha ukucindezela kwegazi phansi. Kunobunye ubufakazi bokuthi i-fiber intake ingasiza ekulwa nomfutho wegazi ophezulu ngokuyingxenye ngokuvikela ukuphela kokusebenza okungasebenzi (okungukuthi, okungavamile kocansi lwamangqamuzana ahlanganisa imithwalo yegazi).
Ngaphezu kwalokho, i-lignans e-flaxseed ingasiza ukuncipha kwengcindezi yegazi. Uhlobo lwe- phytoestrogen , i-lignans kucatshangwa ukuthi lilawula ukucindezeleka kwegazi ngokwengxenye ngokukhiqiza imiphumela ephikisana ne-antioxidant.
Ucwaningo olwenziwe nge-Flaxseed for High Blood Pressure
Ukwengeza ukudla kwakho nge-flaxseed kungaholela ekunciphiseni okukhulu kokubili kwegazi kanye ne-diastolic yegazi, ngokusho kombiko oshicilelwe ku- Clinical Nutrition ngo-2016.
Kulo mbiko, abacwaningi baphinde bahlaziya ukuhlolwa kwemitholampilo engu-15 eyayishicilelwe ngaphambili (enezingqikithi zabahlanganyeli abangu-1,302) abahlolisise imiphumela ye-supplementation ye-flaxseed on blood pressure.
Ukuhlaziywa kwabo kunqume ukuthi ukudliwa kwamathambo angaphezu kwamasonto angaphezu kwengu-12 kunomthelela omkhulu ekucindezelweni kwegazi kunokuba kusetshenziswe imikhiqizo ye-flaxse emasontweni angaphansi kwama-12.
Abalobi bombiko bathole nokuthi ngenkathi ukusetshenziswa kwe-powder e-flaxse kubangele ukunciphisa okukhulu kwe-systolic blood pressure (inombolo ephezulu ekufuneni kwegazi), ukusetshenziswa kwamafutha a-flax akuzange. Kodwa-ke, kokubili i-powder ne-flaxseed i-flaxseed ibonakala sengathi iyanciphisa kakhulu i-diastolic yegazi (inombolo ephansi ekufundeni). Ukukhishwa kwe-Lignan akunciphisanga ukucindezelwa kwegazi.
Kwesinye umbiko, eshicilelwe ku- Journal of Nutrition ngo-2015, abacwaningi baphinde bahlola izifundo ezingu-11 ezishicilelwe ngaphambilini futhi bathola ukuthi ukusetshenziswa kwe-flaxseed kwamasonto angaphezu kwengu-12 kubangele ukuncipha kancane kwe-systolic ne-diastolic yegazi.
Okuqhamuka uma udla imishanguzo
Kwamanye abantu, i-flaxseed ingabangela ubuhlungu besisu, ukuqhaqhazela, ukuqothulwa, isifo sohudo, nesisindo, ikakhulu uma sithathwa ngokweqile noma ngamanzi amaningi (njengamanye ama-fiber supplements).
Njengoba i-flaxseed ingase ihlehlise ukucindezelwa kwegazi, uma uthatha imishanguzo yegazi-ukuphuza imithi, thintana nodokotela wakho ngaphambi kokudla i-flaxseed.
Abesifazane abakhulelwe noma abancancisayo kufanele bagweme ama-flaxseeds, njengoba kungenzeka abe nemiphumela ye-hormonal emnene.
I-NIH iyaxwayisa ukuthi ama-flaxsees akufanele adliwe okuhlaza noma okungavuthiwe, ngenxa yamakhemikhali anobuthi. Abanye ochwepheshe basikisela ukunciphisa ukusetshenziswa okungaphansi kuka-50 amagremu (noma ama-isipuni angu-5 we-flaxse yonke) ngosuku.
Okubalulekile
Kukhona izinto eziningi ongayenza ukuze unciphise ukucindezela kwegazi ngokwemvelo, njengokuzivocavoca njalo, ukuphatha usawoti wakho, ukulondoloza isisindo esinempilo, nokunciphisa utshwala ne-caffeine. Nakuba ucwaningo olwengeziwe luyadingeka ngaphambi kokuba i-flaxseed inganconywa ukuphathwa kwengcindezi yegazi, kungenzeka ukuthi ukungeza ukuxilongwa ekudleni kwakho kungathuthukisa impilo yakho.
Ngaphandle kokuncipha kwengcindezi yegazi, i-flaxseed ingasiza ukusika i-cholesterol nokugcina ushukela wegazi ku isheke (isici esingasisiza ukuvikela isifo sikashukela). Qiniseka ukuthi uxoxe nganoma yiziphi izinguquko emgomeni wakho nomhlinzeki wakho oyinhloko wokunakekelwa, futhi uqaphele ukuthi i-flaxseed akufanele isetshenziswe njengengxenye yokunakekelwa okujwayelekile kwegazi eliphezulu.
Ukuze ukhulise ukudla okudlayo, zama ukufaka umhlabathi ogcotshwe ngokudla okunjengokudla njenge-yogurt, isobho, amasaladi, i-smoothies, okusanhlamvu kwasekuseni kanye ne-oatmeal. Ungabangezela nabo ekuphekeni kwe-muffin noma isinkwa ngaphambi kokubhaka.
Imithombo:
> Khalesi S, Irwin C, Schubert M. Ukusetshenziswa kwe-Flaxseed kunganciphisa ukucindezeleka kwegazi: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta-analysis of trial tests. J Nutriti. 2015 Ngo-Apr; 145 (4): 758-65.
> Ursoniu S, Sahebkar A, Andrica F, et al. Imiphumela yezingxube ze-flaxseed kwi-blood pressure: Ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta kokuhlolwa kwe-clinical elawulwayo. I-Clin Nutr. 2016 Jun; 35 (3): 615-25.
> 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.