I-cholesterol ethe xaxa, amanoni ne-calcium kungakuqoqa emithanjeni, kwakha i-plaque futhi kuvimbele ukuhamba kwegazi. Kungakho, ukudliwa kwe-atherosclerosis kuyisigaba esibalulekile sokwelashwa.
Ukuthuthukiswa kwe-atherosclerosis kuholela ekunciphiseni kwe-lumen ye-artery, okucasulayo ukuthuthukiswa kwesifo senhliziyo.
Lapho ukuvuvukala kwangaphakathi kwemithambo yegazi kubunile, izitho nezicubu zomzimba azitholi izakhi ezanele kanye nomoya-mpilo. Kungakho, ukondliwa kwe-atherosclerosis kuyiphuzu elibalulekile ohlelweni lokwelashwa.
Uma ungabambeleli ekudleni okufanele, khona-ke i-angina pectoris kanye nokunye ukuphazamiseka ekusebenzeni kohlelo lwezinhliziyo kungakhula ngokumelene nesizinda se-atherosclerosis. Uma kwenzeka ukwephulwa kokuhlinzekwa kwegazi kubuyisa ebuchosheni, unhlangothi lungakhula.
Ukudla i-atherosclerosis yemithambo yegazi yenhliziyo kubandakanya ukuthobela imithetho enjalo yokudla komsoco:
- Kuyadingeka ukwehlisa i-cholesterol.
- Sebenzisa ukudla okuphezulu kuma-omega-3 fatty acids.
"Kubi" low density lipoprotein cholesterol esegazini iyimbangela eyinhloko yokwakhiwa kwe-plaque. Kepha unganciphisa ngempumelelo i-cholesterol ye-LDL ngokudla ukudla okuphezulu ku-fiber encibilikayo. Kungaba oatmeal ngokufakwa kwezitjalo zesitshalo ekudleni.
Ukudla okufana nojusi wewolintshi neyogathi manje sekuqinisiwe ngezitaki zezitshalo ezivimba ukumuncwa kwe-cholesterol ye-LDL. Isibonelo, ukusetshenziswa ejwayelekile kwejusi le-orange kungasiza ukwehlisa i-cholesterol yakho ye-plas ngamaphesenti ayishumi.
Ama-Omega-3s atholakala ekwakhekeni kwamafutha kasalmon wasendle kanye nezinye izinhlanzi ezinamafutha ezihlala emanzini abandayo luhlobo lwamafutha acashile we-polyunsaturated anganciphisa umfutho wegazi ne-triglycerides.
Ngaphezu kwenyama namafutha enhlanzi esenyakatho, ama-omega-3s atholakala emithonjeni yemifino enjengama-walnuts nembewu yefilakisi.
Ukugxila okuphezulu kakhulu kwe-DHA ne-EPA, izinhlobo ezimbili ze-omega-3 okukholakala ukuthi zizuzisa kakhulu, zitholakala kuma-mackerel, ama-sardine, i-salmon ne-herring.
ICardiology Association incoma ukuthi kudle okungenani amagremu ezinhlanzi angamakhulu amathathu ngesonto.
Ungadla kanjani?
Izazi zezempilo sezisungule izincomo eziningi, ukuhambisana nazo okunomthelela ekujwayekeni kwezinqubo ze-biochemical emzimbeni. Ukulandela ukudla kunganciphisa i-cholesterol emzimbeni futhi ngaleyo ndlela kunciphise amathuba okuba nesifo sokuqina kwemithambo yegazi.
Njengoba kushiwo ngenhla, ukudla kwe-atherosclerosis yemithambo yobuchopho nentamo kufaka ukuhambisana nemithetho ethile yokudla okunempilo.
Ngaphezu kweziphakamiso ezichazwe ngenhla, kusabalulekile ukulandela lezi zeluleko:
- Landela ukudla okuphansi okunamafutha.
- Ngaphezu kwezinguquko zokudla, udinga ukuyeka ukubhema, ukuzivocavoca umzimba njalo, ukunciphisa ukusetshenziswa kotshwala nokugcina unesisindo somzimba esinempilo.
- Futhi, esimweni sokusebenza okunganele kokushintsha indlela yokuphila nokudla, udokotela ohambelayo angakunikeza isibonelo semithi ekhethekile.
UDkt Dean Ornish wakhulisa ukudla kokuqala ukufakazela ukuqedwa kwe-atherosclerosis kanye nokuvimbela izifo zenhliziyo. Lokhu kudla okungenamafutha amancane aphansi okuvimbela ama-carbohydrate alula futhi kuqeda amafutha agcwele ekudleni. Abase-Orinema bancoma ukuthi amaphesenti angamashumi ayisikhombisa kilojoule aqhamuka okusanhlamvu okuphelele (okusanhlamvu) nama-carbohydrate aphezulu, kanti amaphesenti angamashumi amabili amaprotheni kanti ngamaphesenti ayishumi kuphela angamafutha.
Ngokuqhathanisa, ukudla okujwayelekile kwesimanje kuqukethe cishe amaphesenti angama-50 wamafutha ahlukahlukene.
I-Cardiology Association incoma ukuthi kungabi ngamaphesenti angama-30 ukudla okunamafutha.
Yize iqiniso lokuthi lolu hlobo lokudla luzosiza ukuqeda i-atherossteosis, abantu abaningi bakuthola kunzima ukuhlala kulokhu kudla isikhathi eside.
Into ekhona ukuthi iqine impela futhi ayikuvumeli ukusetshenziswa kwenyama, inhlanzi, amantongomane, ubisi noma ibhotela, imbewu ye-sunflower nayo ayifakiwe.
Le ndlela idinga ukungezwa kwama-omega-3 ama-fish supplements, kepha izinhlanzi azivunyelwe ngenxa yokuqukethwe kwawo kwamafutha aphezulu.
I-cholesterol ephezulu imvamisa iyimpawu yokuthuthuka kwezifo ezinzima kanye nama-pathologies emzimbeni, njengesifo sikashukela; izinkinga zesibindi isifo sezinso.
Vele, udokotela angasiza ekutholeni izimbangela ze-cholesterol ephezulu ne-atherosclerosis, kanye nokunikeza izindlela zokwelashwa ezingcono kakhulu.
Iziphi izithasiselo ongazikhetha ukuze zisetshenziswe?
I-Atherossteosis iyindlela yokufundisa lapho ukwakheka kwe-plaque kwenzeka khona odongeni lwezindawo eziphakemeyo.
I-plaque evelayo inganciphisa imithambo yemithambo, idale ukungazinzi kwegazi ezithweni nasezithanjeni eziholela endaweni yokuqala. To oxygen yindlala yamaseli, okubangela ukungasebenzi kahle ekusebenzeni kwawo.
Lesi simo singakhulisa ubungozi besifo senhliziyo, ukushaya kwenhliziyo, nesifo sohlangothi. Ukudla okunamafutha amaningi kungakhuphula i-cholesterol yegazi futhi kuvuse ukumiswa kokugcina ezindongeni zemithambo yegazi.
Kodwa hhayi kuphela ukwelashwa kokudla okuzosiza ukunqoba le nkinga, ngokwesibonelo, isengezo sokudla esikhethwe kahle - ukwelashwa akusasebenzi kahle ekuqedeni i-atherossteosis.
Ucwaningo lukhombisa inzuzo engaba khona yokuthatha i-amino acid L-carnitine ukuthuthukisa izibalo eziphezulu zokuqina kwabantu kanye nama-triglycerides aphansi wegazi.
Ama-lipoproteins aphezulu we-density noma i-HDL ayindlela "enhle" ye-cholesterol. Hhayi nje kuphela ukuthi la ma-lipids asusa i-cholesterol embi egazini, angasiza nasekunciphiseni i-plaque ezindongeni ezingezwani.
Okwamanje, ama-triglycerides ayindlela yamafutha nayo elimaza imithambo yegazi. Izinga eliphakeme le-triglyceride lingaholela ekuqineni kwemithambo, okungakhawulela ukuhamba kwegazi.
Ukuthatha umthamo owengeziwe we-L-carnitine kungasiza ukuthuthukisa impilo ye-arterial, ukunciphisa ingozi yomfutho wegazi ophakeme, isifo senhliziyo, ukushaya kwenhliziyo, nokushaywa unhlangothi.
Ucwaningo olushicilelwe ku-Proceedings of the National Academy of Science Science ngonyaka we-2005 lukhombisa ukuthi i-arginine ingasiza ekuhlanzeni umthambo.
Ucwaningo kunogwaja lukhombisa ukuthi i-L-arginine ingabuyisela emuva ukuqhubeka kwe-atherossteosis uma ithathwe ihlanganiswa ne-L-citrulline ne-antioxidants. Ukuhlanganiswa kwezakhi zomzimba kubonakala kusiza ukuphumula imithambo yegazi, esiza ekuthuthukiseni ukuhamba kwegazi. Kudingeka olunye ucwaningo ukuthola ukuthi ikhambi linye lisebenza ngokulinganayo kubo bonke abantu.
I-amino acid L-citrulline nayo ibambe iqhaza ocwaningweni olungenhla. Lapho i-L-citrulline ithathwa ihlanganiswa ne-L-arginine ne-antioxidants, yaphakamisa impendulo ye-vasorelaxation, ngaleyo ndlela yathuthukisa ukuphuma kwegazi.
Yini ukudla okufanele ukhethe ngenkathi ulandela ukudla?
Imifino nezithelo ziyaziwa njengemithombo ebalulekile yama-carbohydrate, i-fiber yokudla, amavithamini kanye namaminerali we-antioxidant.
Imifino nezithelo ziwusizo kanye nokudla okwengeziwe kwama-carotenoids, ama-polyphenols nezinye izinto eziphila ngokusebenza.
Ubudlelwano phakathi kokudliwa kwezithelo nemifino nokuvinjezelwa kwe-CAD kanye nokugwazwa kuboniswe ocwaningweni oluningi lwezifo olukhombisa ukuncishiswa kwengozi yezifo ezinjalo.
Isibonelo, ungaphumelela ngempumelelo ungokwehlisa i-cholesterol yegazi uma udla njalo:
- amazambane
- amagilebhisi;
- Utamatisi
Ocwaningweni olwenziwe nguLiu et al. Ochwepheshe abangama-1 kwabangu-39,876 bezokunakekelwa kwempilo kwabesifazane, bahlole ubudlelwane phakathi kwezithelo nokudla imifino kanye nengozi yesifo senhliziyo, kubandakanya isifo samathambo nesifo sohlangothi, bathola ubudlelwane obuqondile. Lolu cwaningo lubonise imiphumela enenzuzo yezithelo nemifino ngokumelene ne-CAD, ikakhulukazi i-myocardial infarction (MI).
Olunye ucwaningo olwenziwe nguJoshipura et al. 2 phakathi kwabesilisa abangama-42,148 nabesifazane abangama-84,251 bakhombise ubungozi obulinganiselwe ngokuncipha kokusetshenziswa kwezithelo nemifino.
Ocwaningweni lwabo, ukusetshenziswa kwemifino eluhlaza enamahlamvu kanye nezithelo nemifino enothile ka-C ku-C kwaba nomthelela omkhulu ekuvikeleni ekwenziweni kwalesi sifo.
Imiphumela yocwaningo
Ososayensi benze ucwaningo lwe-meta-izifundo eziyisishiyagalombili ukuhlola ubudlelwano phakathi kokusetshenziswa kwezithelo nemifino kanye nengozi yokushaywa unhlangothi.
Bakhombisile ukuthi, uma kuqhathaniswa neqembu labantu abadla okungaphansi kokuphakelwa kathathu ngosuku lwezithelo nemifino, ubungozi bokuhlaselwa ngokweqile buncishiswe ngo-0.89 eqenjini elinokuhanjiswa kathathu kuye kwabahlanu ngosuku no-0,74 eqenjini elinezinsizakalo ezingaphezu kwamahlanu ngosuku. usuku.
Ngakho-ke, kukholelwa ukuthi ukusetshenziswa kwezithelo nemifino kuhlotshaniswa nobungozi bokuthola izifo ze-atherosulinotic ezifana nesifo senhliziyo nesifo sohlangothi.
Ngaphezu kwama-vithamini C we-antioxidant no-E, imifino eluhlaza nphuzi iqukethe inani elikhulu lama-carotenoid, njenge-beta-carotene, polyphenols ne-anthocyanin, okukholelwa ukuthi ukusiza ekuvimbeleni izifo ze-atherossteotic.
Isibonelo, ukujikijela okubomvu nokuluhlaza, okuyimifino edumile eJapan naseChina, kunomthelela wokuphulukisa enqubekweni yokuqeda i-atherossteosis. Sicebile kakhulu kuma-polyphenols futhi sinomsebenzi oqinile we-antioxidant ngokumelene ne-oxidation yamazinga aphansi we-lipoprotein.
Ososayensi babuye benza ukucubungula kwe-meta-cohort kwezifundo eziyi-11 ukuhlola ubuhlobo phakathi kokudla kwe-carotenoid ngamavithamini C no-E ekudleni okuqukethe imifino nezithelo kanye nengozi yokuqhamuka ne-CAD. Bakhombisile ukuthi ukuthathwa kwama-carotenoids namavithamini C no-E kuhlangene ne-CAD futhi kukhombisa ukuthi ubungozi be-CAD phambi kwalezi zingxenye zokudla buyehla kakhulu.
Izilingo eziningi ezingekho emthethweni zezengezo ze-antioxidant zokuhlola imiphumela yokuvimbela okuyisisekelo nokuyisisekelo kwe-CAD nokushaywa kwemisipha kubonise imiphumela emihle evela ekusetshenzisweni njalo kwezithelo nemifino.
Kodwa-ke, ukungenelela okungahleliwe, okulawulwa yi-placebo okulawulwa ngokungahleliwe lapho isiguli esengozini enkulu yokuhlakulela izehlakalo zenhliziyo sithole i-Vitamin E (amayunithi angama-800 ngosuku ngosuku) noma i-placebo ayizange ibike umphumela wokuvinjelwa kwe-Vitamin E ezifweni ezinkulu zenhliziyo.
Yini eye yafakazelwa ososayensi?
Ngaphezu kwalokho, ososayensi benze ucwaningo lwe-meta-wezifundo ezingama-68 nabahlanganyeli abangama-232 606 ukuhlola umphumela wezithasiselo ze-antioxidant ekufeni kwezimbangela zonke. Babonise ukuthi amavithamini C no-E kanye ne-beta-carotene supplements, ezilawulwa zodwa noma zihlanganiswa nezinye izithasiselo, azinamphumela omuhle, futhi ukufa kwabantu kukhuphuka kakhulu ngokufakwa kwe-beta-carotene ne-Vitamin E.
Isizathu sokwanda kokufa kwabantu ngama-antioxidant supplements asikacaci, kepha amanye amaqembu amancane eziguli angazuza kulolo lengezo.
Ngokombiko kaLevy, ukungezelelwa ngamavithamini C no-E kubonise izinzuzo ezinkulu zokudlondlobala kwe-coronary artery stenosis kwabesifazane abanama-homozygous, kepha hhayi ezigulini ezine-alleglobin allele, okubonisa ukuthi inzuzo noma ukulimala kwama-vithamini ku-CAD kungahle kuncike ohlotsheni lwe-haptoglobin.
Ngakho-ke, i-Cardiological Association yakhipha isitatimende ngonyaka we-2006 iphakamisa ukusetshenziswa kwezithelo nemifino, ikakhulukazi imifino eluhlaza kanye ephuzi, kepha ingakuvumeli ukusetshenziswa kwamavithamini e-antioxidant ukuvikela izifo ezibangwa yi-CAD kanye nesifo sohlangothi.
Izithelo, ikakhulukazi izithelo ezisawolintshi, ziqukethe ama-flavonoids amaningi, amavithamini C antioxidant nama-carotenoids. Emvamisileni kwalezi zingxenye, kuningi okutholakala kumawolintshi namagilebhisi.
Ziqukethe inani elikhulu le-hesperidin ne-naringin.
Ukusetshenziswa kwe-pasta, noma, isibonelo, ushokoledi, kuyithinta kabi inhlala-kahle yeziguli. Futhi kungenyusa ngokumangazayo amazinga wegazi cholesterol.
I-Milkshake noma ikhekhe le-cream kuthinta kabi inhlala-kahle yomuntu. Ngokuvamile, noma ibuphi ubumnandi kufanele bungabandakanywa ekudleni.
Ucwaningo lubikwe ngu-Esmaillzadeh et al. I-10, emikhubeni yokudla yabesifazane abaneminyaka ephakathi nendawo ibonise ukuthi izifundo ezinemikhuba yokudla enempilo (ukudla izithelo eziningi, imifino, i-legumes nezinhlanzi kanye nokudla okuncane kwenyama okunokuqukethwe okuphezulu kwama-asidi e-asidi) kunciphise kakhulu ingozi yokuthola i-metabolic syndrome.
Ngasikhathi sinye, ukusetshenziswa kwezithelo kunomthelela omkhulu ekwehliseni ubungozi lobu.
Yini okufanele ikhunjulwe lapho kwakhiwa indlela yokudla?
Lolu cwaningo luphinde lwabonisa ukuthi amazinga aphezulu okusetshenziswa kwezithelo ngokungahambi kahle ahambisana nokukhuluphala kanye ne-triglycerides, futhi futhi ahambelana kahle namazinga e-cholesterol anabantu abaphezulu be-lipoprotein density. Ngaphezu kwalokho, ososayensi babike ukuthi ingozi yokushaywa unhlangothi incishiswa ngama-20% ezigulini ezinamazinga aphezulu e-hesperidin ne-naringin. Ukusetshenziswa kwezithelo, kanye nemifino eluhlaza nokuphuzi, kuqashelwa njengokuwusizo ekuvinjelweni kwezifo ze-atherosclerotic.
Kungcono ukususa ikhofi ngokuphelele ekudleni. Ifakwe itiye eluhlaza. Ukusuka e-squid theme squid kusiza kakhulu, ngoba iqukethe inani elikhulu lama-amino acid angahlanganisiwe. Ngendlela, lo mkhiqizo unconyelwe ukusetshenziselwa ukuvimbela ukuvela kwesifo.
Zonke izinsuku, umuntu okhetha ukudla okune-carb ephansi nge-cholesterol ephezulu kufanele aqale ngokudla izithelo ekuseni. Ungangeza futhi izithelo ezintsha, isaladi nezinye izitsha ezivela izithelo ezintsha. Ungakhohlwa ngemifino. Usawoti, ushizi, notshwala kususwe ngokuphelele ekudleni kwakho.
Ezinye iziguli zithanda ukudla okuluhlaza kokudla. Le ndlela ayifundiswanga kahle, kepha kwezinye izimo ikhombisa imiphumela emihle. Kodwa-ke, ngaphambi kokukhetha le ndlela yokondleka, kungcono uthintane nodokotela wakho kuqala.
Kungcono ukukhetha ukudla okunamafutha amaningi. Ngaphezu kwalokho, kumele babe nenani elikhulu ngokwanele lama-amino acid.
Kungcono ukukhetha ukudla ngqo nodokotela wakho. Ngemuva kwakho konke, izinkomba eziphambili zempilo yesiguli nokuba khona kokungaphenduki komzimba kokuthile kuyabhekwa.
Khetha ngokucophelela noma iziphi izengezo. Badakiwe kuphela ngemuva kokubonana nodokotela.
Njengesinyathelo sokuvimbela, umuntu akufanele akhohlwe ukusebenzisa umzimba ngokomzimba ngendlela yokudlala imidlalo.
Ungadli kanjani ngokuxilongwa kwe-atherossteosis kuchazwe kuvidiyo kule ndatshana.
