Izithasiselo ezi-7 ezilungele impilo yenhliziyo — nezinto ezi-3 okufanele uzigweme

Ukuphila kahle

Uma usanda kutholakala ukuthi unengcindezi ephezulu yegazi, i-cholesterol ephakeme, noma ama-prediabetes, kungenzeka ukuthi ufuna izindlela zokwehlisa ingozi yokuba nesifo senhliziyo nokuvimbela isifo senhliziyo noma isifo sohlangothi. Abahlinzeki bezokunakekelwa kwempilo bayavuma ukuthi ukusebenza ngokomzimba, ukudla ukudla okunomsoco, ukunciphisa ukucindezeleka, nokugcina isisindo esinempilo konke kuyizinto ezibalulekile zokuphila okunempilo enhliziyweni. Indima enezelwa ukudlala kwezempilo yenhliziyo ingahle idideke.

Yiziphi izithasiselo zempilo yenhliziyo ezinhle kakhulu?

Yize kunezithako eziningi ezinhle ezingasiza impilo yenhliziyo, asikho nesisodwa iphilisi lomlingo lokulwa nesifo senhliziyo, kusho uGina Sirchio-Lotus, udokotela we-chiropractic, isazi sezempilo esiqinisekisiwe, udokotela osebenzayo, kanye nomnikazi we-LG Institute of Health IChicago, Ill. Izithasiselo zisetshenziswa kangcono njengengxenye yohlelo lwempilo yenhliziyo jikelele olubandakanya ukudla okunempilo, ukuzivocavoca umzimba kanye nemikhuba emihle yokulala.

Kunezakhi zomzimba eziyisikhombisa ezingaba ukwengeza okuhle empilweni enempilo yenhliziyo:

1. Omega-3 okunamafutha acid
2. Magnesium
3. Inositol
4. Umlingisi
5. Ukukhishwa kwembewu yamagilebhisi
6. ICoenzyme CoQ10
7. Uvithamini D

Izithako eziyi-7 zempilo yenhliziyo

Njengoba izithasiselo zokudla okunomsoco zingalawulwa yi-Food and Drug Administration (FDA), uSirchio-Lotus uncoma ukuthi ukhulume nodokotela wakho ngaphambi kokuba uqale ukuthatha noma isiphi isengezo esisha.

Izithasiselo zinikela ngezinzuzo ezinhle zezempilo, kepha futhi zingaba yinkinga, ngoba kwesinye isikhathi zingasebenzisana, kanye nemithi yokuthenga nokuthenga odokotela, kusho uSirchio-Lotus. Ingxoxo nethimba lakho lokunakekelwa kwezempilo noma usokhemisi wakho angakusiza ukuthi ugweme noma yimiphi imiphumela emibi engalindelekile.

1. Omega-3 okunamafutha acid

Izinhlanzi ezinamafutha — njengama-sardine, i-mackerel, ne-salmon — zigcwele ama-omega-3 fatty acids futhi ihlotshaniswa nokwehlisa ama-triglycerides, umfutho wegazi, ukuvuvukala, kanye nokunciphisa ubungozi besifo senhliziyo nesifo sohlangothi. Ngaphezu kwezinhlanzi, uwoyela wefilakisi, imbewu ye-chia, ama-walnuts, namafutha we-canola nakho kuphakeme kuma-omega-3s. Ukuhlolwa kwegazi kungabheka amazinga akho e-omega-3 futhi uma untula, umhlinzeki wakho wezokunakekelwa kwempilo angase asikisele isengezo. Umthamo ohlosiwe wegremu elingu-1 ngosuku lwe- ukwengeza kwe-omega-3 ithathwa njengendawo enhle yokuqala. Kodwa-ke, abanye odokotela bangeluleka iziguli zabo ukuthi zikhuphule isilinganiso sabo uma benamazinga aphezulu kakhulu e-triglycerides.

Izithako zokwengeza zika-Omega-3 zikawoyela wezinhlanzi zikhonjisiwe ukuthi zikhuphula (okuhle) amazinga e-HDL we-cholesterol, ngenkathi inciphisa uqweqwe olwakhiwe emithanjeni yegazi, kusho u-Abe Malkin, MD, udokotela nomsunguli oqinisekiswe yibhodi I-Concierge MD eLos Angeles, eCalifornia.

Ucwaningo olushicilelwe kumagazini wakamuva we I-European Heart Journal , uthole ukuthi umuthi, UVascepa (i-icosapent ethyl), akusizanga nje kuphela ukunciphisa uqweqwe emithanjeni yenhliziyo, kodwa futhi kwehlise nengozi yokuhlaselwa yisifo senhliziyo nesifo sohlangothi ngo-26% kulabo abasengozini enkulu yesifo senhliziyo. Ekuvunyelwe okokuqala yi-FDA ngo-2012 ukunciphisa i-triglycerides, uVascepa wathola enye inkomba yokugunyazwa ngo-2019 njengokwelashwa okunciphisayo kokunciphisa ubungozi benhliziyo. IVascepa yenziwa ngefomu elihlanzwe kakhulu le-EPA, i-omega-3 fatty acid etholakala ezinhlanzini). Yisidakamizwa sokuqala esivunyelwe i-FDA sokunciphisa ubungozi benhliziyo phakathi kweziguli ezinamazinga aphakeme e-triglyceride njengesengezo sokwelashwa kwe-statin.

2. Magnesium

Umzimba wakho udinga i-magnesium ukuze usebenze kahle, okwamanje imibukiso yocwaningo ukuthi kuze kufike kuma-50% amaMelika aswele i-magnesium. Amazinga aphansi we-magnesium axhunyaniswe nomfutho wegazi ophakeme, i-plaque buildup, ne-cholesterol ephezulu. Isengezo sedosi ephansi ye-magnesium yehlisa i-cortisol, i-hormone eyinhloko yomzimba, kusho uDkt. Malkin. ICortisol nayo ibamba iqhaza elibalulekile ekusizeni ukulawula amazinga kashukela egazini nokunciphisa ukuvuvukala.

Ucwaningo olulodwa lwabonisa ukuthi i-magnesium nayo yasiza umfutho wegazi ophansi ngamaphoyinti angafika kwangu-12, nciphisa i- ingozi yokuhlaselwa yisifo senhliziyo , nokwenza ngcono ukumelana ne-insulin.

3. Inositol

I-carbohydrate etholakala emizimbeni yethu, uSirchio-Lotus uthi i-inositol nayo ingasiza ekulawuleni ushukela egazini ngokwenza ngcono ukuzwela kwe-insulin. Ngaphezu kokuthola uhlelo lokudla olunempilo olunothe ngezakhi zomzimba futhi lunamafutha amancane nama-calories, futhi ukunciphisa isisindo, i-inositol inganciphisa ukumelana ne-insulin, usho kanjalo. Isifundo esisodwa ithole ukuthi abesifazane abathatha amagremu ama-4 e-inositol usuku ngalunye bakhuphula ukuzwela kwabo kwe-insulin, umfutho wegazi, kanye namazinga e-cholesterol — konke lokhu kunganciphisa ubungozi besifo senhliziyo.

4.I-folate (i-folic acid)

Le vithamini B ibonisiwe ukwehlisa ukuhlaselwa yinhliziyo nokushaywa unhlangothi kubantu abane-high blood pressure. Ngenkathi i-folate ihamba phambili uma idliwa ekudleni okufana nemifino, ubhontshisi nezithelo ze-citrus, abanye abantu abane-isifo se-celiac noma isifo sokuvuvukala esifana neCrohn's singadinga isengezo se-folate. Uma ushoda nge-folate, empeleni akukho ukuphazamiseka ekuthatheni isengezo, kusho uDkt. Malkin. Isifundo esisodwa ithole ukuthi i-folic acid, ethathwa nsuku zonke, inganciphisa ubungozi bokushaywa unhlangothi.

Imithi ethile — efana neRheumatrex (methotrexate), esetshenziselwa ukwelapha ukuphazamiseka komzimba, noma ukuthatha izidakamizwa ezifana neDilantin (phenytoin) - nakho kungathinta indlela umzimba omunca ngayo i-folate. Khuluma nodokotela wakho ngaphambi kokuqala isengezo se-folate futhi unqume isilinganiso esihle kakhulu.

5. Ukukhishwa kwembewu yamagilebhisi

Kulabo abatholakala benengcindezi ephezulu yegazi (i-prehypertension), ucwaningo kukhombisile ukuthi imithamo ephezulu yokukhipha imbewu yamagilebhisi (GSE) inganciphisa ngempumelelo umfutho wegazi. Igcwele ama-antioxidants, ucwaningo luthole ukuthi ukuthatha u-100mg – 800mg we-GSE nsuku zonke amasonto ayisishiyagalombili kuya kwayi-16 kwehlise kakhulu umfutho wegazi.

6. ICoenzyme CoQ10

Ngenkathi i-CoQ10 ivela ngokwemvelo emzimbeni, ungakhuphula nokudla kwakho ngokufaka ukudla okufana ne-salmon, i-tuna, i-broccoli, ne-cauliflower ekudleni kwakho.

Kulabo asebevele bethatha imishanguzo yokwehlisa i-cholesterol, uSirchio-Lotus, uthi ukwengeza isithasiselo se-CoQ10 kunganciphisa izinhlungu zemisipha nobuhlungu obuhlangene abanye abantu ababuthola njengomphumela we-statins. Kwamanye amazwe amaningi, odokotela bancoma ukuthi iziguli zithathe amabala womabili ne-CoQ10, kusho uSirchio-Lotus.

Olunye ucwaningo ikhombisa ukuthi iCoQ10 ingasiza ekwehliseni umfutho wegazi, kanti enye isifundo sakamuva bathole ukuthi abantu abane-triglycerides ephezulu, i-cholesterol ephezulu, kanye nomlando wokuhlaselwa yinhliziyo babone ukuthuthuka kuwo womabili amazinga abo e-LDL ne-HDL cholesterol nomfutho wegazi ngemuva kokuthatha ama-200 mg we-CoQ10 nsuku zonke amasonto ayi-12.

7. Uvithamini D.

NgokukaDkt. Malkin, uvithamini D angazuzisa inhliziyo yakho kanye nempilo yakho yonke ngokuvikela amathambo, ukwandisa amandla, nokulawula amazinga e-insulin. Isifundo esisodwa ithole ukuthi ukukhulisa amazinga kavithamini D ngokuvezwa yilanga (imizuzu emihlanu kuya kwengu-10, kabili kuya kathathu ngesonto), ukudla ukudla okunothe ku-vitamin D (amaqanda, ushizi we-tuna, ubisi oluqinisiwe, okusanhlamvu namajusi) noma ukuthatha isithasiselo, kungehla kakhulu ukushaya kwegazi. Olunye ucwaningo luthole ukuthi uvithamini D angasiza ukuvimbela imivimbo futhi ukunciphisa ingozi yesifo sikashukela .

Uma ukuhlolwa kwegazi kukhombisa ukuthi othile untula i-vitamin D noma ngisho namazinga aphansi kakhulu, udokotela wabo angancoma ukuthi aqale nge-vitamin D supplement, kuchaza uDkt. Malkin, othi 2000 IU ngosuku kusuka kwisengezo ngokuvamile kuphephile.

Yiziphi izithako ezingezinhle enhliziyweni yakho?

Futhi ngenkathi lezi zithasiselo ezingenhla zizuzisa impilo yenhliziyo, odokotela bancoma ukuthi uqaphele ngokulandelayo.

1. I-calcium

Ngenkathi ukudla okunothe nge-calcium kukhuthaza amathambo aqinile nenhliziyo enempilo, i-calcium eningi kakhulu ingadala izinkinga zempilo. Isifundo esisodwa kutholakale ukuthi ukuthatha izithako ze-calcium kungakhuphula i-plaque buildup ku-aorta nakweminye imithambo yegazi. Ucwaningo luqhubeke nokuncoma ukuthi kudliwe ukudla okunokudla okuningi okune-calcium, kunokuba uthathe isithasiselo se-calcium.
Uma ukuhlolwa kukhombisa ukuthi untula i-calcium, umhlinzeki wakho wezokunakekelwa kwempilo angancoma ukuthathaisengezo. Imithamo esukela ku-500 mg iye ku-700 mg kufanele ibe nenala, ngaphandle kokuthi udokotela wakho akutshele ngqo ukuthi uthathe okuningi.

2. Ijusi lamagilebhisi

Ukuphuza ingilazi yejusi lamagilebhisi kungazwakala kungumqondo onempilo, kepha uSirchio-Lotus uthi kungaba yingozi uma uthathwa ngomfutho wegazi ophezulu kanye nemithi ye-cholesterol. Uncoma ukuthi ukhulume nodokotela wakho ukubona ukuthi imishanguzo yakho ethile izosebenzisana kabi nejusi lamagilebhisi.

3. Izithako zemithi

Gwema i-orange ebabayo, i-gingko, i-ginseng, i-licorice, ne-St John's Wort. Zonke zinamandla okunyusa umfutho wegazi futhi zingaphazamisa nemithi yomfutho wegazi.

Ungayikhetha kanjani ibhekwa yezempilo yenhliziyo

Lapho ukhetha izithasiselo zempilo yenhliziyo, uSirchio-Lotus uncoma ukuthi ufune imikhiqizo engaqukethe izithako ezingafuneki ezinjengemibala yokufakelwa noma okugcwalisa.

Ngaphambi kokuya kumzila wokwengeza, khuluma nethimba lakho lezokunakekelwa kwempilo mayelana nokuhlolwa ukuze ubone ukuthi awunazo yini izakhamzimba ezithile.

Futhi, bheka izithasiselo ezine- Umaki oqinisekisiwe we-USP . I-USP yinhlangano ezimele, engenzi nzuzo ebeka amazinga omphakathi aqashelwa ngokomfelandawonye wezithako zokudla. Ukuvunywa kwabo kukhombisa ukuthi umkhiqizo uhlangabezane namazinga aphezulu.