Kuba umntu omdala omdala waseMelika onomfutho wegazi ophezulu , ukongeza umgangatho weefowuni ekudleni kunokunceda. Ukuxhaswa kwi- Linum usitatissimum isityalo, i-flaxseed iqukethe izinto ezininzi, ezifana ne-alpha-linolenic acid (uhlobo lwe-omega-3 fatty acid), i-fibre kunye ne-lignans.
I-Flaxseed ifumaneka kwiindidi zeefom, kubandakanywa imbewu epheleleyo okanye yomhlaba kunye neoli ye-flaxseed.
Ngamanye amaxesha athatyathwa kwifom yokuncedisa, ioli e-flaxse iqulethe i-alpha-linolenic acid (kunye ngamanye ama-lignans). Ekubeni i-flaxse epheleleyo ingabunzima ukugaya, imbewu kufuneka ibe ngumgubo phambi kokuba uyidle.
Kutheni iFlaxseed isetyenziselwa ukulawula uxinzelelo lwegazi oluphezulu?
I-Alpha-linolenic acid icatshangelwa ukuba idlale indima ephambili kwiimpembelelo ezinokubakho kwi-flaxseed in blood pressure. Enyanisweni, uphando oluthile lunxulumene ne-alpha-linolenic acid ekudleni kunye nomngcipheko omncinci wokunyuka kwengcinezelo yegazi.
Ifayibhile kwifowuni inganceda ukuzisa uxinzelelo lwegazi. Kukho ubungqina bokuba i-fiber intake inganceda ukulwa nokunyuswa kwengcinezelo yegazi kwinqanaba ngokukhusela ukuphela kokungasebenzi (oko kukuthi, ukungaqhelekanga kwinqanaba elisezantsi kwimithambo yegazi).
Ukongezelela, iilgnans in flaxseed inokunceda ukunciphisa uxinzelelo lwegazi. Uhlobo lwe- phytoestrogen , kucatshangelwa ukuba i-lignans ilawula uxinzelelo lwegazi ngenye indlela ngokuvelisa i-antioxidant effects.
Uphando olwenziwe nge-Flaxseed for High Blood Pressure
Ukuxhaswa kokutya kwakho nge-flaxseed kungakhokelela ekunciphiseni okukhulu kwi-systolic kunye ne-diastolic yegazi, ngokutsho kwengxelo epapashwe kwi- Clinical Nutrition ngo-2016.
Kule ngxelo, abaphandi baphonononga izilingo ezili-15 ezipapashwe ngaphambili (kunye nabathathi-1,302 abathathi-nxaxheba) abavavanya imiphumo yokuxhaswa ngefowuni kwixinzelelo legazi.
Uhlalutyo lwabo lucacise ukuba ukutshatyalaliswa kwefeleksi kwiiveki ezingaphezu kwe-12 kunomphumo omkhulu kwixinzelelo legazi kunokusetyenziswa kweemveliso zefelkseed kwiiveki ezili-12.
Ababhali beengxelo bafumanisa ukuba ngelixa ukusetyenziswa kwefowuni yefosksi kubangela ukunciphisa okukhulu kwi-systolic blood pressure (inombolo ephezulu ekufundeni kwengcinezelo yegazi), ukusetyenziswa kweoli ye-flax hayi. Nangona kunjalo, zombini i-powder flaxseed kunye neoli ye-flaxseed yabonakala ekunciphiseni kakhulu i-diastolic yegazi (inombolo ephantsi kokufunda). Izicatshulwa zeLignan azizange zinciphise uxinzelelo lwegazi.
Kweminye ingxelo, eyapapashwa kwiNcwadi yeZondlo ngo-2015, abaphandi bahlalutye uphando olupapashiweyo olu-11 oluye lwapapashwa ngaphambili kwaye bafumanisa ukuba ukusetyenziswa kwe-flaxseed ngaphezu kweveki ezili-12 kubangele ukunciphisa okuncinci kwe-systolic ne-diastolic yegazi.
Imiphumela
Kwamanye abantu, i-flaxseed inokubangela iintlungu zesisu, ukuqhaqhaqhaqhaqhaqhaqhaqhaqha, ukuqhaqha, ukuhanjiswa, kunye nesisulu, ikakhulukazi xa kuthathwa kwixabiso elikhulu okanye ngamanzi amaninzi (njengamanye amafayibhile).
Ekubeni i-flaxseed inganciphisa uxinzelelo lwegazi, ukuba uthatha uxinzelelo lwegazi-unyango olusinciphisa, qhagamshelana nogqirha wakho ngaphambi kokuba usebenzise i-flaxseed.
Abafazi abakhulelweyo okanye abancelisayo kufuneka baphephe iifelkseeds, njengoko banokuba nemiphumo emihle ye-hormonal.
I-NIH ilumkisa ukuba ii-flaxseeds akufanele zidliwe eziluhlaza okanye ezingavuthiyo, ngenxa yezinto ezinobungozi. Ezinye iingcali zibonisa ukunciphisa ukusetyenziswa kokungaphantsi kwezi-50 amagremu (okanye iipunipoli ezi-5 zeplakisi epheleleyo) ngosuku.
Ngaphantsi
Kukho uninzi lwezinto onokuzenza ukunciphisa uxinzelelo lwegazi ngokwemvelo, njengokusebenzisa rhoqo, ukulawula ityuwa yakho, ukugcina ubunzima obusempilweni, nokunciphisa utywala kunye ne-caffeine. Nangona uphando olongezelelweyo lufunekayo ngaphambi kokuba i-flaxseed ikhuthazwe ukulawulwa kwengcinezelo yegazi, kunokwenzeka ukuba ukongeza i-flaxseed ekudleni kwakho kunokunyusa impilo yakho.
Ukongezelela ekunciphiseni uxinzelelo lwegazi, i-flaxseed inokunceda ukusika i-cholesterol kunye nokugcina ishukela legazi kwi-check (into enokukunceda ukukhusela isifo sikashukela). Qiniseka ukuba uxoxe naluphi na utshintsho kwi-regimen yakho kunye nomboneleli wakho oyintloko, kwaye uqaphele ukuba i-flaxseed ayifanele isetyenziswe njengenxalenye yokunyamekela okuqhelekileyo kwengcinezelo yegazi ephezulu.
Ukwandisa ukutya kwakho kokutya kwe-flaxseed, zama ukufaka umgangatho ongciniweyo wokutya okufana ne-yogurt, isobho, i-salads, i-smoothies, i-cereal breakfast kunye ne-oatmeal. Ungabongeza kwakhona kwiimfishi ze-muffin okanye isonka phambi kokubhaka.
Imithombo:
> Khalesi S, Irwin C, Schubert M. Ukusetyenziswa kwe-Flaxseed kunokunciphisa uxinzelelo lwegazi: ukuphononongwa ngokuchanekileyo kunye nokuhlaziywa kweemvavanyo ezilawulwayo. J Nutriti. 2015 kuMatshi; 145 (4): 758-65.
> Ursoniu S, Sahebkar A, Andrica F, et al. Iimpembelelo zokuxhaswa kweflexiza kwixinzelelo lwegazi: Ukuphononongwa ngokuchanekileyo kunye nokuhlaziywa kwemeta kwezilingo ezilawulwayo. KwiKlinikhi yeNetri. 2016 Juni; 35 (3): 615-25.
> 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.