Kuphatikiza ndi moyo wamoyo umasintha monga kudya zakudya zowonongeka komanso kutaya thupi, pali umboni wina wosonyeza kuti kuwonjezera mafuta a nsomba kungakuthandizeni kusunga magazi, komanso kuteteza kuthamanga kwa magazi (komwe kumatchedwanso "hypertension").
Mafuta omega-3 fatty acids (mawonekedwe a mafuta a polyunsaturated amawunika kuti akhale ndi thanzi labwino), mafuta a nsomba amachotsedwa ku nsomba zamadzi ozizira monga saumoni, mackerel, herring, sardines, ndi anchovies.
Kuphatikiza pa kuwonjezera kudya kwanu kwa nsomba za omega-3-olemera, mukhoza kupeza mafuta a nsomba mu mawonekedwe othandizira zakudya.
Kuthamanga kwa magazi kumagwirizanitsidwa kwambiri ndi kutayika kotheratu m'mapeto a endothelium, maselo osanjikizana omwe amatsitsa mitsempha yanu. Endothelium imakhudzidwa ndi njira zosiyanasiyana za thupi zomwe zimakhudza thanzi la mtima, monga kusinthasintha ndi kumasuka kwa mitsempha ya magazi ndi kutseka kwa magazi. Endothelial kusemphana maganizo kumagwirizanitsa ndi makina a mitsempha ( atherosclerosis ), vuto lomwe lingayambitse matenda a mtima ndi kupweteka.
Pofufuza kafukufuku wokhudza nyama, asayansi atulukira kuti mafuta a nsomba angathandize kuthetsa ntchito yotsirizira komanso kusintha mitsempha yanu.
Kafufuzidwe ka Mafuta a Nsomba Omwe Amayambitsa Kupanikizika Kwambiri
Kafukufuku wina amasonyeza kuti omega-3 fatty acids ya mafuta ophera nsomba angathandize kuika magazi.
Mu kafukufuku wofukufuku wolembedwa mu American Journal of Hypertension ndi 2014, mwachitsanzo, ofufuzira amayeza zopitilira 70 zomwe zakhala zikufalitsidwa kale zomwe zikuwonetsa zotsatira za omega-3 fatty acids EPA ndi DHA kuchokera ku nsomba, chakudya cholimba, kapena zakudya zina zowonjezera popanda kuthamanga kwa magazi.
Ofufuzawa anapeza kuti mphamvu yambiri ya magazi (yomwe ili pamwamba pa kuŵerenga kwa magazi) inachepera ndi 4.51 mm Hg mwa anthu omwe anatenga DHA ndi EPA (poyerekeza ndi omwe akukhala ndi placebo). Magazi a diastolic (chiwerengero cha pansi pa kukakamizidwa kwa magazi) chinachepera pafupifupi 3.05 mm Hg.
Kufufuza kwawo, ofufuza adapeza kuti mwa anthu onse omwe anatenga omega-3 mafuta acids kudzera mu zakudya zowonjezera monga mafuta, nsomba za magazi zimachepa ndi 1.75 mm Hg ndi diastolic magazi zimatsitsimutsidwa ndi 1.1 mm Hg (osasamala magazi) .
Zotsatira Zotsatira
Mafuta a nsomba amakhala otetezeka kwa anthu ambiri pamene amamwa ma gramu atatu kapena ochepa patsiku, malinga ndi National Institutes of Health (NIH). NIH imachenjeza kuti kutenga mafuta oposa magalamu atatu tsiku lililonse kungachepetse magazi ndi kuonjezera chiopsezo cha magazi.
Mafuta a nsomba ayenera kugwiritsidwa ntchito mosamala (komanso poyang'aniridwa ndi katswiri wa zaumoyo) kapena kupeŵa ndi anthu omwe akuvutika, akudwala matenda a magazi, kapena kumwa mankhwala enaake omwe amachititsa kuti pakhale magazi, monga warfarin, clopidogrel, aspirin, NSAIDs (monga ibuprofen), adyo, vitamini E, ndi therere ginkgo biloba. Sichiyenera kutengedwa mkati mwa milungu iwiri ya opaleshoni yokonzedwa.
Kugwiritsira ntchito mafuta a nsomba kungayambitse zotsatira zambiri, kuphatikizapo mpweya woipa , kupweteka kwa mtima , ndi kunyoza. Komanso, kuchuluka kwa mafuta a nsomba kungasokoneze chitetezo cha mthupi.
Kumbukirani kuti zowonjezereka sizinayesedwe kuti zikhale zotetezeka komanso chifukwa chakuti zakudya zowonjezera zakudya zimakhala zosavomerezeka, zomwe zilipo zingakhale zosiyana ndi zomwe zatchulidwa palemba.
Zina mwazikuluzikulu ndi mafuta a nsomba ndizomwe mafuta angakhale ovuta kapena amakhala ndi zowononga zowonongeka zomwe zimapezeka nsomba monga PCBs (polychlorinated biphenyls) ndi mercury.
Komanso, chitetezo cha mankhwala opatsirana mwa amayi apakati, amayi oyamwitsa, ana, ndi omwe ali ndi matenda kapena omwe akumwa mankhwala sanakhazikitsidwe.
Mtsinje
Kukhalanso ndi moyo wathanzi monga kuchita masewera olimbitsa thupi, kuyang'anitsitsa mchere, kuchepetsa kumwa mowa, kupeŵa kusuta, ndi kuwona kulemera kwanu kungakuthandizeni kuchepetsa kuthamanga kwa magazi.
Kuwonjezera omega-3 fatty acids ku nsomba zonenepa monga nsomba, anchovy, ndi sardines ku zakudya zanu zingathandizenso.
Malingana ndi NIH, nsomba zitatu zomwe zimapezeka nsombazi zimapanga pafupifupi 1 gramu ya omega-3 fatty acids. Kumbukirani kuti nsomba zina zikhoza kukhala ndi mercury, PCBs, dioxins, ndi zina zowononga zachilengedwe komanso kuti nsombazi nthawi zonse zimapangitsa kuti thupi lanu liwonongeke.
Kuwonjezera pa kuchepetsa kuthamanga kwa magazi, mafuta a nsomba angakuthandizeni kuwonjezera thanzi la mtima pomenyana ndi matenda a mtima , kutetezera kuumitsa kwa mitsempha, ndi kuchepetsa makilogalamu.
Ngati mukuganiza kuti mutenge mafuta othandizira nsomba, onetsetsani kuti mukulankhulana ndi wothandizira zaumoyo wanu poyamba kuti muwone ngati ziri zoyenera ndi zotetezeka kwa inu. Mankhwala ena ndi mankhwala opatsirana omwe amatengedwa kuti azithamanga kwambiri (monga warfarin, aspirin, adyo, kapena gingko) akhoza kugwirizana ndi mafuta a nsomba.
> Zotsatira:
> Miller PE, Van Elswyk M, Alexander DD. Omega-3 fatty acids eicosapentaenoic acid ndi docosahexaenoic acid ndi kuthamanga kwa magazi: meta-kufufuza mayesero olamulidwa mosavuta. Am J Hypertens. 2014 Jul; 27 (7): 885-96.
> Zolinga: Zomwe zili pa tsambali zimapangidwira cholinga cha maphunziro okha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.