Kanye nokuguquka kwendlela yokuphila njengokutya ukutya okunempilo nokulahlekelwa ubunzima obuninzi, kukho ubungqina bokuba ukongeza ioli yeentlanzi ekudleni kwakho kunokunceda ukugcina uxinzelelo lwegazi kuhlolwe, kunye nokulawula uxinzelelo lwegazi (olubizwa ngokuba yi-hypertension).
Ucebile kwi-omega-3 fatty acids (ifom yeoli e-polyunsaturated ibaluleke kakhulu kwimpilo enhle), i-oyile yeentlanzi ngokuqhelekileyo ixutywe kwiintlanzi zamanzi ezibandayo ezifana ne-salmon, i-mackerel, i-herring, i-sardines kunye ne-anchovies.
Ngaphandle kokunyusa intlanzi yeentlanzi zentlanzi e-omega-3, ungayifumana ioli yeentlanzi kwifom yokuncedisa ukutya.
Uxinzelelo oluphezulu lwegazi luhambelana ngokusondeleyo kwi-endothelium, uluhlu lweeseli ezifaka imithwalo yegazi. I-endothelium ibandakanyeka kwiinkqubo zemizimba ezinokuchaphazela impilo yempilo, njengento yokuqhekeka kunye nokuphucula imithana yegazi kunye nokuvalwa kwegazi. I-Endothelial i-dysfunction idibene ne-plaque ukwakheka kwimibhobho yakho (i- atherosclerosis ), imeko engakhokelela ekuhlaselweni kwentliziyo nangesihlungu.
Kuphando lokuqala olwenziwe kwizilwanyana, izazinzulu ziye zaphawula ukuba ioli yeentlanzi inokukunceda ukuphucula umsebenzi wokugqibela kunye nokuphuculwa kwe-arterium yakho.
Uphando nge-Oyile yePofu kwi-High Blood Pressure
Olunye uphando lubonisa ukuba i-omega-3 fatty acids ezongezelelweyo zeoli yeentlanzi zinganceda ekulawuleni uxinzelelo lwegazi.
Kuphando lokuphanda olupapashwe kwi- American Journal of Hypertension ngowama-2014, umzekelo, abaphandi baphakamise i-70 iimvavanyo zeklinikhi ezapapashwa ngaphambili ezihlolisayo iziphumo ze-omega-3 ezinamafutha e-EPA kunye ne-DHA ezivela kwintlanzi yokutya, ukutya okuqinisekileyo, okanye ukuxhaswa ngabantu abanalo okanye ngaphandle kwengcinezelo ephezulu yegazi.
Abaphandi bafumanisa ukuba umxhesho wegazi we-systolic (inombolo ephezulu ekufundeni kwengcinezelo yegazi) yehla ngo-4.51 mm Hg kubantu abathatha iDHA kunye ne-EPA (xa kuthelekiswa nalabo bathatha indawo ye-placebo). Uxinzelelo lwegazi lwe-Diastolic (inombolo ephantsi ekufundeni kwengcinezelo yegazi) yehle ngo-3.05 mm Hg.
Kuhlalutyo lwabo, abaphandi bafumanisa ukuba phakathi kwabo bonke abantu abathatha i-omega-3 fatty acids ngokusebenzisa izixhobo ezifana neoli yeentlanzi, ukunyuka kwegazi kwe-systolic kwehle ngo-1.75 mm Hg noxinzelelo lwegazi lwe-diastolic lanciphisa ngo-1.1 mm Hg (kungakhathaliseki ukuba uxinzelelo lwegazi lomntu) .
Imiphumela
Ioli yeentlanzi cishe ikhuselekile kubantu abaninzi xa kuthathwa amayeza amathathu okanye ama-gram ambalwa ngosuku, ngokutsho kweeNational Institutes of Health (NIH). I-NIH ilumkisa ukuba ukuthatha ama-gram angama-3 amafutha eentlanzi imihla ngemihla inokuvimbela i-blood clotting kunye nokwandisa umngcipheko wokuphuma kwamanzi.
Ioli yeentlanzi kufuneka isetyenziswe ngokucokisekileyo (kwaye yodwa ngokulawulwa ngumqeqeshi wezempilo oqeqeshekileyo) okanye igwenywe ngabantu abanobuhlungu, banokugula, okanye bathathe amachiza athile okanye izongezo ezandisa ingozi yokuphuma kwamanzi, njenge-warfarin, i-clopidogrel, i-aspirin, ii-NSAID (ezifana ne-ibuprofen), i-garlic, i-vitamin E kunye neyeza-ginkgo biloba. Akufanele kuthathwe kwiiveki ezimbini zovavanyo olucwangcisiweyo.
Ukusetyenziswa kweoli yeentlanzi kunokubangela imiphumo emibi, kuquka ukuphefumula kakubi , ukuguquka kweentlungu kunye neentlanzi. Ngaphezu koko, ukunyuka kwamaxabiso eoli yeentlanzi kunokuphazamisa umsebenzi womzimba womzimba.
Gcina ukhumbule ukuba izongezelelo azange zivavanywe ukhuseleko kwaye ngenxa yokuba izongezo zokutya zikhululekile kakhulu, umxholo weemveliso ezithile zingahluka kwizinto ezichaziweyo kwilebula yomkhiqizo.
Iimbini ezibalulekileyo malunga neoli yeentlanzi kukuba ioli inokuba yincinci okanye iqulethe ukungcola kwendalo kwintlanzi efana ne-PCBs (i-polychlorinated biphenyls) kunye ne-mercury.
Kwakhona, ukhuseleko lwezongezelelo kubasetyhini abakhulelweyo, oomama abangabongikazi, abantwana, kunye nalabo abanezifo zonyango okanye abathabatha imishanguzo ayilwanga.
I-Takeaway
Ukufumana iindlela zokuphila ezinempilo ezinjengokusebenzisa rhoqo, ukujonga ityuwa yakho, ukunciphisa ukusetyenziswa kotywala, ukuphepha ukutshaya, nokubukela ubunzima bakho kunokukunceda ukulawula uxinzelelo lwegazi.
Ukongeza i-omega-3 fatty acids kwiintlanzi ezinamafutha njenge-salum, i-anchovy, kunye ne-sardines ekudleni kwakho kunokunceda.
Ngokutsho kwe-NIH, i-3.5-ounce esebenza kule ntlanzi inikeza malunga negrama ye-omega-3 fatty acids. Hlalani nikhumbule ukuba ezinye iintlobo zeentlanzi zingenamazinga aphezulu e-mercury, ii-PCB, i-dioxins kunye nezinye izinto ezingcolileyo zendalo kunye nokuba ukusetyenziswa rhoqo kwezi ntlanzi kunokunyusa amanqanaba omzimba wakho kwezi zihlambulu.
Ukongeza ngaphezu kokunciphisa uxinzelelo lwegazi, ioli yeentlanzi inokukunceda ukuphucula impilo yeentliziyo ngokulwa nesifo senhliziyo , ukukhusela ukuqina kemithambo yegazi kunye nokunciphisa ama-cholesterol.
Ukuba ucinga ukuthabatha izongezo zeoli yeentlanzi, qiniseka ukuba uthetha nomboneleli wakho wezempilo kuqala ukuba ubone ukuba kulungile kwaye kukhuselekile kuwe. Amanye amayeza kunye nezongezelelo eziqhelekileyo zithathwa ngenxa yengcinezelo yegazi ephezulu (njenge-warfarin, aspirin, garlic, okanye gingko) inokusebenzisana neoli yeentlanzi.
> Imithombo:
> Miller PE, Van Elswyk M, uAlexander DD. I-omega-3 fatty acids i-eicosapentaenoic acid kunye ne-docosahexaenoic acid kunye noxinzelelo lwegazi: i-meta-analysis of trials. Am J Hypertens. 2014 Julayi; 27 (7): 885-96.
> Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onikwe ilayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.