Sonke sifuna ukwazi ukuthi yiluphi ushintsho okufanele silwenze ekudleni kwethu ukuze singabi sengozini yokuhlupheka a isifo senhliziyo ngenkathi wenza ezemidlalo. Isifundo uye wazimisela ukukufakazela lokho, ethola ukuthi inhlanzi ingaba nenqwaba yezinzuzo: kusukela ekuvuseleleni izicubu kuya ekuvimbeleni unhlangothi kanye nesifo i-Alzheimer's.
Ngaphezu kwalokho, inzuzo entsha manje isingeziwe: Amafutha e-Omega-3 Amaprotheni amaketanga amade atholakala ezinhlanzini angase avikele inhliziyo yakho ekuhlaselweni yinhliziyo okubangelwa ukuvivinya umzimba, ikakhulukazi uma unomlando wesifo senhliziyo nemithambo yegazi.
Ingabe kungcono ukudla izinhlanzi eziningi noma ezincane?
Ocwaningweni, olushicilelwe kuphephabhuku i-Heart, abacwaningi babhalise amadoda angaphezu kuka-2.100, aphakathi kweminyaka engama-42 nengama-60, ukuthola ukuthi amazinga e-omega-3 polyunsaturated fatty acids ayeyindlela engaqondile yokwazi. ukuthi ukusetshenziswa kwezinhlanzi kwabathinta kanjani amathuba okuba nesifo senhliziyo. Bathole ukuthi labo abasesigabeni esiphezulu se-omega-3s babenengozi ephansi engu-33% yokuba nesifo senhliziyo esibangelwa ukuvivinya umzimba phakathi nenkathi yokufunda yeminyaka emihlanu uma kuqhathaniswa nalawo akwiquartile ephansi kakhulu.
Eqinisweni, ngokubheka inani lamazinga e-Omega-3 egazini lamadoda anomlando wesifo senhliziyo, bathole ukuthi labo abasesigabeni esiphezulu se-quartile ingozi ephansi ngo-90%.. Isixhumanisi sasibuthakathaka kakhulu emadodeni ngaphandle kwaleso simo.
Ososayensi abanaso isiqiniseko sokuthi kungani i-omega-3s ingase isize ekuvikeleni inhliziyo ekuhlaselweni yinhliziyo okubangelwa ukuvivinya umzimba, kodwa kubonakala sengathi ihlobene nokuthi ithuthukisa kanjani i-coronary vasodilator reserve, ebhekele Usizo lokuvula imithambo yegazi.
Lolu shintsho ekudleni lungakusiza kanjani?
lolo shintsho oluncane ingakhuphula ukugeleza kwegazi ngesikhathi sokuzivocavocaikakhulukazi ezigulini ezinesifo senhliziyo. Lokhu kubaluleke kakhulu, ngoba lapho igazi ligeleza kalula liye enhliziyweni yakho, mancane amathuba okuba uhlaselwe yinhliziyo.
Nakuba ngamadoda kuphela abambe iqhaza ocwaningweni, maningi amathuba okuthi imiphumela efanayo itholakale kwabesifazane. Nokho, ucwaningo olwengeziwe kufanele lwenziwe kulo mkhakha.
Njengesiphetho sithola ukuthi ukwengeza izinhlanzi eziningi ekudleni kwakho kuyindlela enhle yokwandisa amazinga e-Omega-3 futhi engase ivikele inhliziyo. Zama ukulandela njalo Izincomo ze-American Heart Association, okuthi ocwaningweni lwamuva nje kuphakanyiswe ukudla izinhlanzi ezinamafutha okungenani izikhathi ezimbili noma ezintathu ngesonto ukuze kuncishiswe ingozi yesifo senhliziyo. Phakathi kwezinhlanzi okufanele zidliwe i-salmon, i-mackerel noma i-tuna emhlophe, ecebile nge-Omega-3 fatty acids. Kufanele futhi unciphise ukusetshenziswa kwalabo abanezinga eliphezulu le-mercury, njenge-bluefin tuna noma inkemba.
Eqinisweni, ucwaningo lwathola ukuthi amazinga aphezulu kakhulu imethylmercury kumasampula ayehlotshaniswa nengozi eyengeziwe yesifo senhliziyo nokufa okungazelelwe.