Pamwe chete nemararamiro anoita mararamiro akaita sekudya kudya kwakanaka uye kurasikirwa kuwedzera, kune humwe humwe uchapupu hwokuti kuwedzera mafuta ehove kune kudya kwako kunogona kubatsira kuchengetedza ropa mukati mekutarisa, pamwe nekudzivirira kukwirira kweropa (iyo inozivikanwa sehutachiona).
Akapfuma mu omega-3 fatty acids (chimiro chemafuta anonzi polyunsaturated ainakosha kuti ave nehutano hwakanaka), mafuta ehove anowanzocherwa kubva kune hove dzemvura inotonhorera saSalmon, mackerel, herring, sardines, uye anchovies.
Kunze kwekuwedzera kukudya kwako kwehove ye-omega-3-hupfumi, unogona kuwana mafuta ehove mune fomu yekuwedzera yemafomu.
Kuwedzera kweropa kunobatanidzwa zvakanyanya nekusavhiringidza mune endothelium, kuvhara kwemasero kuisa mishonga yako yeropa. Endothelium inobatanidzwa mune zvakasiyana-siyana zvehutano zvinokonzera utano hwemwoyo, sekuputika nekuzorodzwa kwemitsipa yeropa uye kuvhara ropa. Endothelial dysfunction inobatanidza ne-plaque build-up mumaketheni ako ( atherosclerosis ), mamiriro ezvinhu anogona kutungamirira kumarwadzo emoyo nekurova.
Mukutsvakurudza kwokutanga pamusoro pemhuka, masayendisiti akacherechedza kuti mafuta ehove anogona kubatsira kubatsiridza endothelial basa uye kuvandudza kusimba kwemasimba ako.
Tsvakurudzo pamusoro peMafuta ehove yeApamusoro Ropa
Dzimwe tsvakurudzo dzinoratidza kuti omega-3 fatty acids kubva kumafuta ehove anowedzera zvinogona kubatsira muropa rekudzivirira.
Mukutsvakurudza kwekutsvakurudza kwakabudiswa muAmerican Journal of Hypertension muna 2014, somuenzaniso, vanotsvakurudza vakaenzanisa makumi makumi manomwe zvakaparidzirwa zviyero zvemakirini kuongorora migumisiro ye omega-3 fatty acids EPA uye DHA kubva kumahombekombe egungwa, zvivako zvakasimba, kana kuwedzera kune vanhu vane kana pasina kuwedzerwa kweropa.
Vatsvakurudzi vakawana kuti mavharesi echirwere chemuropa (nhamba yepamusoro mukuderedzwa kweropa kuverenga) yakaderera ne 4.51 mm Hg kune vanhu vakatora DHA neEPA (vachienzanisa nevaya vanotora placebo). Diastolic ropa (iyo nhamba yakadzika muropa yekuverenga kuverenga) yakaderera nereji ye 3.05 mm Hg.
Mukutsvaga kwavo, vatsvakurudzi vakaona kuti pakati pevanhu vose vakatora omega-3 fatty acids kuburikidza nekuwedzera kunoita sehove mafuta, systolic blood pressure yakaderera ne 1.75 mm Hg uye diastolic ropa rakaderedzwa ne 1.1 mm Hg (zvisinei nokuti ropa romunhu rinoderedzwa) .
Migumisiro Yechiri
Mafuta ehove anogona kunge akachengeterwa vanhu vazhinji kana inotorwa pamitengo yema gramu matatu kana mashoma pazuva, maererano neNational Institutes of Health (NIH). Iyo NIH inonyevera kuti kutora mafuragi matatu emafuta ehove zuva rega rega kunogona kudzivisa ropa kuvhara uye kuwedzera njodzi yekubuda ropa.
Mafuta ehove anofanira kushandiswa nokungwarira (uye chete nekutarisirwa nehutano hwehutano hwakakodzera) kana kudzivirirwa nevanhu vanozvipwanya nyore, vane chirwere chekubuda ropa, kana kutora mimwe mishonga kana zvimwe zvinowedzera zvinokonzera kubuda ropa, zvakadai sehondo, clopidogrel, aspirin, NSAIDs (yakadai se ibuprofen), garlic, vitamini E, nemiriwo ginkgo biloba. Hazvifananidzi kutorwa mukati memavhiki maviri ekuvhiyiwa kwakarongwa.
Kushandisa mafuta ehove kunogona kukonzera migumisiro yakasiyana-siyana, kusanganisira kufema kwakaipa , kuora mwoyo , uye kuora mwoyo. Uyezve, kukwirira kwehove yemafuta kunogona kukanganisa zvirwere zvemuviri.
Gara uchiyeuka kuti zvidimbu hazvina kuongororwa kuchengetedzwa uye nekuda kwekuti zvokudya zvekudya zvinowedzera zvisina kutarisirwa, zvigadzirwa zvemimwe michina zvinogona kusiyana nezvinojekeswa pane zvinyorwa.
Zvimwe zvezvinonyanya kukosha nemafuta ehove ndezvokuti mafuta anogona kunge ari rancid kana kuti ane tsvina yakasviba inowanika muhove dzakadai sePCBs (polychlorinated biphenyls) uye mercury.
Uyewo, kuchengeteka kwezvokuwedzera mumadzimai ane pamuviri, vanaamai vanoyamwisa, vana, uye avo vane zvirwere kana avo vari kutora mishonga haisati yasimbiswa.
The Takeaway
Kuwana maitiro ehutano hwakanaka sekuita maitiro nguva dzose, kutarisa kunwa kwako munyu, kuderedza kunwa doro, kudzivisa kusvuta, uye kutarisa uremu hwako kunogona kukubatsira kuti utarisire ropa rako.
Kuwedzera omega-3 fatty acids kubva kunhove yehuori yakadai saarimoni, anchovy, uye sardine kune kudya kwako kunogonawo kubatsira.
Maererano neNIH, inenge 3.5-imwechete inoshandiswa yehove idzi inopa anenge 1 gramu ye omega-3 fatty acids. Ramba uchiyeuka kuti mamwe marudzi ehove angave ane mazinga akawanda e mercury, PCBs, dioxins, nezvimwe zvinosvibisa zvakatipoteredza uye kuti nguva dzose kushandiswa kwehove idzi kunogona kuwedzera miviri yemuviri wezvinhu izvi zvinosvibisa.
Mukuwedzera kune zvichida kuderedza ropa, mafuta ehove anogona kubatsira kusimbisa hutano hwemoyo kuburikidza nekurwisa zvirwere zvemwoyo , kudzivirirwa pakurwisana kweyeriyo, nekuderedza cholesterol.
Kana uri kufunga nezvekutora hove mafuta kuwedzera, iva nechokwadi chekutaura nemutengi wako wehutano kutanga kuona kana zvakakodzera uye zvakachengeteka kwauri. Mimwe mishonga uye zvinowedzera zvinotorwa nokuda kwehuwandu hwemhepo (yakadai sehondo, aspirin, garlic, kana gingko) inogona kuwirirana nehove mafuta.
> Sources:
> Miller PE, Van Elswyk M, Alexander DD. Yenguva yakareba omega-3 fatty acids eicosapentaenoic acid uye docosahexaenoic acid uye kuwedzera kweropa: meta-kuongororwa kwemiedzo yakarongedzwa. Am J Hypertens. 2014 Jul; 27 (7): 885-96.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.