Kwa mmodzi wa akuluakulu atatu a ku America omwe ali ndi kuthamanga kwambiri kwa magazi , kuwonjezerapo pansi zizindikiro zogulira zakudya zingathandize. Kudulidwa kuchokera ku Linum usitatissimum chomera, chida chokhala ndi zamoyo, monga alpha-linolenic acid (mtundu wa omega-3 fatty acid), fiber, ndi lignans.
Zilondazi zimapezeka m'mitundu yambiri, kuphatikizapo mbewu zonse kapena nthaka ndi mafuta osakaniza.
Nthawi zina zimatengedwa mu mawonekedwe owonjezera, mafuta otsekemera amakhala ndi alpha-linolenic asidi (ndipo nthawi zina zimakhala ndi lignans). Popeza mtundu wonse ukhoza kukhala wolimba kukumba, nyembazo ziyenera kukhala phulusa musanadye.
Nchifukwa chiyani Flaxseed Imayendetsa Kuthamanga Kwambiri kwa Magazi?
Alfa-linolenic acid akuganiza kuti imakhala ndi gawo lofunika kwambiri pa zotsatira zowopsa kwa magazi. Zoonadi, kufufuza kwina kwathandiza kugwirizana kwa alpha-linolenic acid ndi kuchepa kwa kuthamanga kwa magazi.
Zingwe zomwe zimapezeka m'magazi zingathandizenso kutulutsa magazi. Pali umboni wina wosonyeza kuti mafinysi angathandize kuthana ndi kuthamanga kwa magazi mwachindunji pomuteteza ku matenda osokoneza bongo (ie, kuchepa kwa maselo osungira mitsempha ya magazi).
Kuphatikizanso apo, ma lignans omwe amawombera pansi angathandize kuchepetsa kuthamanga kwa magazi. Mtundu wa phytoestrogen , amaganiza kuti magazi amachititsa kuti magazi azitha kuwononga magazi.
Kafufuzidwe ka Mzere Wopangira Magazi Ambiri
Kuonjezera zakudya zanu ndi mazira amatha kuchepa kwambiri mu systolic ndi diastolic magazi, malinga ndi lipoti lofalitsidwa mu Clinical Nutrition mu 2016.
Ponena za lipoti ili, ofufuza adafufuza mayesero khumi ndi awiri omwe adatulutsidwa kale (omwe ali ndi anthu okwana 1,302) omwe adayesa zotsatira zowonjezereka kwa magazi.
Kafukufuku wawo adatsimikiza kuti kudyetsa nkhuni kwa milungu yoposa 12 kunakhudza kwambiri kuthamanga kwa magazi kusiyana ndi kudya kwa mankhwala osokoneza bongo kwa milungu yosachepera 12.
Olembawo apeza kuti ngakhale kuti kugwiritsa ntchito ufa wofiira kunachititsa kuti kuchepa kwa magazi kukhale kochepa (chiwerengero chachikulu mu kuwerenga kwa magazi), kugwiritsidwa ntchito kwa mafuta osakaniza sikunayambe. Komabe, zonsezi zimapangitsa kuti mafuta asapangidwe kwambiri (onani nambala yapansi pa kuwerenga). Zotsatira za Lignan sizinachepetse kuthamanga kwa magazi.
Mu lipoti lina, lofalitsidwa mu Journal of Nutrition mu 2015, ofufuza adafufuza maphunziro 11 omwe anafalitsidwa kale ndipo adapeza kuti mankhwala osokoneza bongo kwa milungu yoposa 12 anachepetsa kuchepa kwa systolic ndi diastolic.
Zotsatira Zotsatira
Kwa anthu ena, zithunzithunzi zingayambitse kupweteka kwa m'mimba, kuphulika, kudzimbidwa, kutsegula m'mimba, ndi kusungunuka, makamaka pamene zimatengedwa mochuluka kapena zosakwanira madzi (monga zowonjezeramo zina).
Popeza kutsekemera kumachepetsa kuthamanga kwa magazi, ngati mukugwiritsa ntchito mankhwala ochepetsa magazi, funsani dokotala musanayambe kudya.
Azimayi oyembekezera kapena oyamwitsa ayenera kupewa mafosholo, chifukwa akhoza kukhala ndi zotsatira zochepa za ma hormonal.
NIH imachenjeza kuti mapiritsi sayenera kudyedwa yaiwisi kapena yosapsa, chifukwa cha mankhwala omwe amapezeka poizoni. Akatswiri ena amasonyeza kuchepetsa kumwa mankhwala osachepera 50 gm (kapena supuni 5 zazitsulo zonse) patsiku.
Mfundo Yofunika Kwambiri
Pali zinthu zingapo zomwe mungachite kuti muchepetse kuthamanga kwa magazi anu mwachibadwa, monga kuchita nthawi zonse, kusamalira mchere wanu, kulemera kwake, ndikuchepetsanso mowa ndi caffeine. Ngakhale kufufuza kwina kuli kofunika kuti chisawawa chisamalimbikitsidwe kuti asamalimbikitse magazi, ndizotheka kuti kuwonjezerapo kwa zakudya zanu kungakuthandizeni kukhala ndi thanzi labwino.
Kuwonjezera pa kuchepa kwa kuthamanga kwa magazi, nkhuku zingathandize kuchepetsa cholesterol ndi kusunga shuga m'magazi (chinthu chomwe chingathandize kuteteza shuga). Khalani otsimikiza kuti mukambirane kusintha kulikonse kwa regimen yanu ndi wothandizira wanu wamkulu, ndipo onani kuti phokoso siliyenera kugwiritsidwa ntchito m'malo mwa chisamaliro cha kuthamanga kwa magazi.
Pofuna kuti zakudya zanu zikhale zowonjezereka, yesetsani kuwonjezera zakudya zopangira zakudya monga yogurt, soups, saladi, smoothies, zakudya zam'mawa, ndi oatmeal. Mukhoza kuwonjezeranso ku mapepala a muffin kapena mkate asanaphike.
Zotsatira:
> Khalesi S, Irwin C, Schubert M. Kugwiritsa ntchito mankhwala kungachepetse kuthamanga kwa magazi: kuyang'anitsitsa ndondomeko ndi kusanthula mayesero olamulidwa. J Nutriti. 2015 Apr; 145 (4): 758-65.
> Ursoniu S, Sahebkar A, Andrica F, et al. Zotsatira za zowonjezereka zowonjezereka m'magetsi a magazi: Kuwongolera mwatsatanetsatane ndi kusanthula kafukufuku wa mayesero ovomerezeka. Chipatala cha Clinic. 2016 Jun; 35 (3): 615-25.
> 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.