Izongezo ezisi-7 ezilungele impilo yentliziyo- kunye nezinto ezi-3 zokuphepha

Impilo-ntle

Ukuba kutshanje ufumene uxinzelelo lwegazi, i-cholesterol ephezulu, okanye i-prediabetes, kunokwenzeka ukuba ufuna iindlela zokunciphisa umngcipheko wokuba nesifo sentliziyo kunye nokukhusela isifo sentliziyo okanye ukubetha. Ababoneleli ngezempilo bayavuma ukuba ukusebenza ngokwasemzimbeni, ukutya ukutya okunesondlo, ukunciphisa uxinzelelo, kunye nokugcina ubunzima obusempilweni zizinto zonke ezibalulekileyo kwimpilo esempilweni. Indima yokongezwa kwentliziyo yokudlala inokuhlala idideka.

Zeziphi ezona zisongezelelo zempilo yentliziyo?

Ngelixa zininzi izinto ezongezelelekileyo ezinokunceda impilo yentliziyo, akukho namnye kubo oyipilisi yomlingo ngokuchasene nesifo sentliziyo, utshilo uGina Sirchio-Lotus, ugqirha we-chiropractic, ugqirha wezonyango oqinisekisiweyo, ugqirha osebenzayo, kunye nomnini weZiko lezeMpilo leLG. IChicago, Ill. Izixhobo ezongezelelekileyo zisetyenziswa kakuhle njengenxalenye yesicwangciso sempilo sentliziyo esiquka ukutya okunempilo, umthambo rhoqo kunye nemikhwa elungileyo yokulala.

Zisixhenxe izondlo ezinokuba sisongezo esihle kwimpilo-esempilweni yokuphila:

1. I-Omega-3 fatty acids
2. Magnesium
3. Inositol
4. Umntu
5. Ukukhupha imbewu yomdiliya
6. ICoenzyme CoQ10
7. Vitamin D

Izixhobo ezi-7 zempilo yentliziyo

Kuba izongezo zesondlo azilawulwa yi-Food and Drug Administration (i-FDA), uSirchio-Lotus ucebisa ukuba uthethe nogqirha wakho ngaphambi kokuba uqale ukuthatha nasiphi na isongezelelo esitsha.

Izincedisi zibonelela ngezibonelelo zezempilo ezintle, kodwa zisenokuba nengxaki, kuba ngamanye amaxesha banokunxibelelana, kunye nokuthengiswa kweekhawuntareli kunye namayeza kagqirha, utshilo uSirchio-Lotus. Ingxoxo kunye neqela lakho lokhathalelo lwempilo okanye usokhemesti wakho unokukunceda ukuba uphephe naziphi na iziphumo ebezingalindelekanga.

1. I-Omega-3 fatty acids

Iintlanzi ezinamafutha — ezinje ngesardard, i-mackerel, kunye ne-salmon-igcwele i-omega-3 fatty acids kwaye inxulunyaniswa nokunciphisa i-triglycerides, uxinzelelo lwegazi, ukudumba, kunye nokunciphisa umngcipheko wesifo sentliziyo kunye ne-stroke. Ukongeza kwintlanzi, ioyile yeflakisi, imbewu ye-chia, i-walnuts, kunye neoyile ye-canola nazo ziphezulu kwi-omega-3s. Uvavanyo lwegazi lunokujonga amanqanaba akho omega-3 kwaye ukuba awonelanga, umboneleli wakho wokhathalelo lwempilo unokucebisa ngesongezelelo. Umlinganiselo ekujoliswe kuwo we-1 gram ngosuku lwe omega-3 isongezelelo ithathwa njengendawo elungileyo onokuqala kuyo. Nangona kunjalo, abanye oogqirha banokucebisa abaguli babo ukuba bandise idosi yabo ukuba banamanqanaba aphezulu kakhulu e-triglycerides.

Izongezo zeoyile yeentlanzi ze-Omega-3 zibonisiwe zonyusa (okuhle) amanqanaba e-HDL ye-cholesterol, ngelixa kunciphisa i-plaque buildup kwimithambo, utshilo u-Abe Malkin, MD, ugqirha oqinisekisiweyo webhodi yosapho kunye nomsunguli IConccigege MD eLos Angeles, eCalifornia.

Uphononongo olupapashwe kupapasho lwakutshanje lwe- Ijenali yentliziyo yaseYurophu , wafumanisa ukuba amayeza, UVascepa (i-icosapent ethyl), ayincedanga kuphela ukunciphisa i-plaque kwimithambo yentliziyo, kodwa inciphise umngcipheko wokuhlaselwa sisifo sentliziyo kunye ne-stroke ngama-26% kwabo basemngciphekweni wesifo sentliziyo. Kwavunywa okokuqala yi-FDA ngo-2012 ukunciphisa i-triglycerides, uVascepa ufumene imvume eyongezelelweyo ngo-2019 njengonyango lokunciphisa umngcipheko wentliziyo. I-Vascepa yenziwe ngefom ye-EPA ehlanjululwe kakhulu, i-omega-3 fatty acid efumaneka kwintlanzi). Sisiyobisi sokuqala esivunyiweyo se-FDA sokunciphisa umngcipheko wentliziyo phakathi kwezigulana ezinamanqanaba aphezulu e-triglyceride njengokongeza kunyango lwe-statin.

2. Magnesium

Umzimba wakho ufuna i-magnesium ukuze usebenze ngokufanelekileyo, okwangoku imiboniso yophando ukuya kuthi ga kuma-50% amaMelika aswele i-magnesium. Amanqanaba e-magnesium asezantsi adityaniswe noxinzelelo lwegazi oluphezulu, i-plaque buildup, kunye ne-cholesterol ephezulu. Isongezelelo sedosi esincinci se-magnesium sinokuhlisa i-cortisol, eyona hormone iphambili yoxinzelelo lomzimba, utshilo uGqirha Malkin. ICortisol ikwadlala indima ebalulekileyo ekuncedeni ukulawula amanqanaba eswekile yegazi kunye nokunciphisa ukudumba.

Olunye uphononongo lubonise ukuba nemagniziyam incede nayo uxinzelelo lwegazi olusezantsi ukuya kuthi ga kumanqaku ali-12, ukunciphisa i umngcipheko wokuhlaselwa yintliziyo , kunye nokuphucula ukuxhathisa kwe-insulin.

3. Inositol

I-carbohydrate efumaneka kwimizimba yethu, uSirchio-Lotus uthi inositol inokunceda nasekulawuleni iswekile yegazi ngokuphucula ubuntununtunu be-insulin. Ukongeza ekwamkeleni isicwangciso esifanelekileyo sokutya esityebile kwizakhamzimba kunye namafutha asezantsi kunye neekhalori, kunye nokwehla kobunzima, i-inositol inokunciphisa ukunganyangeki kwe-insulin, utshilo. Isifundo esinye bafumanise ukuba abasetyhini abathatha i-4 g ye-inositol yonke imihla baphucula ubuntununtunu be-insulin, uxinzelelo lwegazi, kunye namanqanaba e-cholesterol-zonke izinto ezinokunciphisa umngcipheko wesifo sentliziyo.

4.Ifolate (folic acid)

Le vithamini B ibonakalisiwe ukunciphisa ukuhlaselwa yintliziyo kunye nomngcipheko wokubetha kubantu abanexinzelelo lwegazi. Nangona i-folate iyona nto ibhetele xa idliwe kukutya okufana nemifuno, iimbotyi kunye neziqhamo ze-citrus, abanye abantu abaneIsifo se-celiac okanye isifo sesibindi esinjengeCrohn sinokufuna isongezelelo somntu. Ukuba awunasiphelo kwi-folate, akukho nto iphosakeleyo ekuthatheni isongezelelo, utshilo uGqirha Malkin. Isifundo esinye ifumanise ukuba i-folic acid, ethathwa yonke imihla, inokunciphisa umngcipheko wokubetha.

Amayeza athile-anje ngeRheumatrex (methotrexate), esetyenziselwa ukunyanga iingxaki zokuzikhusela komzimba, okanye ukubamba iziyobisi ezinje ngeDilantin (phenytoin) —inokuchaphazela nendlela umzimba oyifunxa ngayo ifolate. Thetha nogqirha wakho ngaphambi kokuqala isongezelelo somntu kunye nokuchonga eyona idosi ilungileyo.

5. Incindi yembewu yamagilebhisi

Kwabo bafunyaniswe benophando oluphezulu lwegazi (uxinzelelo lwegazi), uphando ibonakalisile ukuba iidosi eziphezulu zokukhutshwa kwembewu yomdiliya (GSE) inokuhlisa uxinzelelo lwegazi ngokufanelekileyo. Igcwele ii-antioxidants, uphononongo lufumanise ukuba ukuthatha i-100mg-800mg ye-GSE yonke imihla iiveki ezisibhozo ukuya kwezi-16 kunciphise uxinzelelo lwegazi.

6. ICoenzyme CoQ10

Ngelixa i-CoQ10 ibonakala ngokwendalo emzimbeni, unokunyusa ukutya kwakho ngokubandakanya ukutya okufana nesalmon, ityhuna, ibroccoli, kunye nekholifulawa ekutyeni kwakho.

Kulabo sele bethatha iyeza le-cholesterol elinciphisa i-cholesterol, uSirchio-Lotus, uthi ukongeza isongezelelo seCoQ10 kunokunciphisa iintlungu zemisipha kunye nentlungu edityanisiweyo abanye abantu abanayo njengempembelelo yecala. Kwamanye amazwe amaninzi, oogqirha bacebisa ukuba izigulana zithathe amabala kunye neCoQ10, utshilo uSirchio-Lotus.

Olunye uphando ibonisa ukuba iCoQ10 inokunceda ukunciphisa uxinzelelo lwegazi, ngelixa elinye Uphononongo lwamva nje bafumanise ukuba abantu abane-triglycerides ephezulu, i-cholesterol ephezulu, kunye nembali yokuhlaselwa sisifo sentliziyo babone ukuphucuka kwinqanaba labo le-LDL kunye ne-HDL ye-cholesterol kunye noxinzelelo lwegazi emva kokuthatha i-200 mg yeCoQ10 yonke imihla iiveki ezili-12.

7. I-Vitamin D.

NgokukaGqirha Malkin, ivithamin D inokunceda intliziyo yakho kunye nempilo ngokubanzi ngokukhusela amathambo, ukonyusa amandla, kunye nokulawula amanqanaba e-insulin. Isifundo esinye ifumanise ukuba ukonyusa amanqanaba e-vitamin D ngokuvezwa lilanga (imizuzu emi-5 ukuya kweli-10, amaxesha amabini ukuya kathathu ngeveki), ukutya ukutya okunotye ivithamin D (amaqanda, itshizi ityhuna, ubisi oluqinisiweyo, ukutya okuziinkozo kunye neencindi) okanye ukuthabatha isongezelelo ifuthe legazi. Olunye uphononongo lufumanise ukuba ivithamin D inokunceda thintela ukubetha kwaye ukunciphisa umngcipheko wesifo seswekile .

Ukuba uvavanyo lwegazi lubonisa ukuba umntu uswele i-vitamin D okanye nakumanqanaba asezantsi, ugqirha unokucebisa ngokuqala nge-vitamin D, ucacisa uGqirha Malkin, othi i-2000 IU ngemini evela kwisongezelelo ikhuselekile ngokubanzi.

Zeziphi izongezo ezingalunganga kwintliziyo yakho?

Kwaye ngelixa ezi zinto zingasentla zinceda impilo yentliziyo, oogqirha bacebisa ukuba ulumke noku kulandelayo.

1. Ikhalsiyam

Ngelixa ukutya okune-calcium eninzi kukhuthaza amathambo omeleleyo kunye nentliziyo esempilweni, i-calcium eninzi inokubangela iingxaki zempilo. Isifundo esinye ifumanise ukuba ukuthatha i-calcium supplements kunokunyusa i-plaque buildup kwi-aorta nakweminye imithambo. Uphononongo luye lwaqhubeka nokucebisa ukutya ukutya okunokutya okune-calcium eninzi, kunokuba uthathe isongezelelo se-calcium.
Ukuba iimvavanyo zibonisa ukuba uswele i-calcium, umboneleli wakho wezempilo unokucebisa ukuba uthatheisongezelelo. Imithamo esusela kwi-500 mg ukuya kwi-700 mg kufuneka ibe neninzi, ngaphandle kokuba ugqirha wakho akuxelele ngokuthe ngqo ukuba uthathe ngaphezulu.

2. Ijusi yeziqhamo zeediliya

Ukusela iglasi yejusi yeziqhamo kunokuvakala njengengcamango esempilweni, kodwa uSirchio-Lotus uthi kunokuba yingozi xa kuthathwa uxinzelelo lwegazi kunye namayeza e-cholesterol. Ucebisa ukuba uthethe nogqirha wakho ukuze ubone ukuba amayeza akho aya kunxibelelana kakubi nejusi yeziqhamo.

3. Izongezo zemifuno

Gwema i-orange, i-gingko, i-ginseng, i-licorice kunye ne-St. Zonke zinamandla okunyusa uxinzelelo lwegazi kwaye zinokuphazamisana noxinzelelo lwegazi.

Ungayikhetha njani impilo yongezelelo

Xa ukhetha izongezelelo zempilo yentliziyo, uSirchio-Lotus ucebisa ukuba ujonge iimveliso ezingenazo izinto ezingafunekiyo ezinje ngemibala yokufakelwa okanye izinto ezizalisayo.

Ngaphambi kokuya kwindlela yokongeza, thetha neqela lakho lokhathalelo lwempilo malunga nokuvavanywa ukuze ubone ukuba awonelanga kwizakhamzimba ezithile.

Kwakhona jonga izongezo ezine Uphawu oluqinisekisiweyo lwe-USP . I-USP ngumbutho ozimeleyo, ongenzi nzuzo obeka imigangatho yoluntu esemgangathweni esemgangathweni yezongezo zokutya. Ukuvunywa kwabo kubonisa ukuba imveliso ihlangabezane nemigangatho ekumgangatho ophezulu.