Zvinowedzera zvinomwe zvakanaka kune hutano hwemwoyo- uye zvinhu zvitatu zvekudzivirira

Wellness

Kana iwe uchangobva kuongororwa uine yakakwira BP, cholesterol yakakwira, kana prediabetes, mikana urikutsvaga nzira dzekudzikisa njodzi yako yekuva nechirwere chemwoyo uye kudzivirira chirwere chemwoyo kana sitiroko. Vatapi vezvehutano vanobvuma kuti kuve unoshanda, kudya zvinovaka muviri, kudzikamisa kushushikana, uye kuchengetedza huremu hune hutano zvinhu zvese zvakakosha zvehupenyu hune hutano hupenyu. Basa rinowedzeresa pamwoyo hutano hwekutamba kazhinji hunogona kuvhiringidza.

Ndeapi akanakisa emoyo hutano zvinowedzera?

Kunyangwe paine akawanda makuru ekuwedzera anokwanisa kubatsira hutano hwemwoyo, hapana kana rimwe remashiripiti rinorwisa chirwere chemwoyo, anodaro Gina Sirchio-Lotus, chiremba wechiropractic, chiremba anozivikanwa wezvehutano, chiremba anoshanda, uye muridzi weLG Institute of Health mu Chicago, Ill. Zvishandiso zvinonyanya kushandiswa sechikamu chehurongwa hwakazara hwehutano hwemwoyo hunosanganisira chikafu chine hutano, kugara uchirovedza muviri uye tsika dzakanaka dzekurara.

Kune zvinomwe zvinovaka muviri izvo zvinogona kuve zvakanaka kuwedzera kune moyo-hutano mararamiro.

1. Omega-3 mafuta acids
2. Magnesium
3. Inositol
4. Folate
5. Muchero wembeu yemazambiringa
6. Coenzyme CoQ10
7. Vhitamini D

7 zvinowedzera zvehutano hwemwoyo

Sezvo zvinovaka muviri zvisingawedzerwe neKudya neDrug Administration (FDA), Sirchio-Lotus anokurudzira kutaura nachiremba wako usati watanga kutora chero chitsva chekuwedzera.

Zvekuwedzera zvinopa zvinobatsira zvehutano, asi zvinogona zvakare kunetsa, nekuti dzimwe nguva vanogona kusangana pamwe chete, pamwe nepamusoro-pe-counter uye mishonga yemishonga, Sirchio-Lotus anodaro. Nhaurirano neboka rako rezvehutano kana wemishonga wako anogona kukubatsira kudzivirira chero mhedzisiro isingatarisirwe.

1. Omega-3 mafuta acids

Hove dzakakora-senge sardini, mackerel, uye salmon-izere ne omega-3 fatty acids uye yanga ichibatanidzwa nekudzikisa triglycerides, BP, kuzvimba, pamwe nekuderedza njodzi yehosha yemoyo uye sitiroko. Pamusoro pehove, mafuta eflakisi, mbeu dzechia, walnuts, uye mafuta ecanola zvakare akakwirira mu omega-3s. Kuongororwa kweropa kunogona kutarisa omega-3 yako mazinga uye kana usina kukwana, mupi wako wezvehutano anogona kupa zano rekuwedzera. Chinangwa chakanangwa ne1 gramu pazuva re omega-3 kuwedzera inoonekwa senzvimbo yakanaka yekutanga. Nekudaro, vamwe varapi vanogona kuraira varwere vavo kuti vawedzere muyero wavo kana vaine huwandu hwakanyanya hwe triglycerides.

Omega-3 mafuta ehove anowedzera akaratidzirwa kuwedzera (akanaka) HDL mazinga echolesterol, uku achidzikisa mabwe anovakwa mutsinga, anodaro Abe Malkin, MD, bhodhi-rakasimbiswa mushonga wemhuri chiremba uye muvambi we Concierge MD muLos Angeles, California.

Chidzidzo chakaburitswa muchinyorwa chazvino che European Mwoyo Zvinyorwa , akawana kuti mushonga, Vascepa (icosapent ethyl), haina kungobatsira chete kudzikisa mabwe mumitsipa yemoyo, asi zvakare yakaderedza njodzi yekurwara kwemoyo uye sitiroko ne26% kune avo vari panjodzi yakawedzera yechirwere chemwoyo. Pakutanga yakatenderwa neDFA muna2012 kudzikisa triglycerides, Vascepa akagashira chimwe chiratidzo chinobvumidzwa muna2019 senzira yekurapa yekudzora njodzi yemoyo. Vascepa inogadzirwa kubva kune yakanyanya-kucheneswa fomu yeEPA, omega-3 fatty acid inowanikwa muhove). Iyo ndiyo yekutanga FDA-inogamuchirwa mishonga yekudzora njodzi yemoyo pakati pevarwere vane yakakwidziridzwa triglyceride mazinga sekuwedzera-kune statin kurapa.

2. Magnesium

Muviri wako unoda magnesium kuti ushande nemazvo, zvakadaro tsvakurudzo inoratidza kuti kusvika ku50% yevaAmerica vane magnesium-inoshomeka. Low magnesium mazinga akabatanidzwa neakakwira BP, plaque buildup, uye yakakwira cholesterol. Iyo yakaderera dosi magnesium yekuwedzera inogona kudzikisa cortisol, muviri wekutanga kunetseka mahormone, Dr. Malkin anodaro. Cortisol inoitawo basa rakakosha pakubatsira kudzora huwandu hweshuga yeropa uye kudzikisa kuzvimba.

Imwe ongororo yakaratidza kuti magnesium yakabatsirawo yakaderera BP kusvika pamapoinzi gumi nemaviri, dzikisa iyo njodzi yekurwadziwa nemoyo , uye kugadzirisa insulin kusagadzikana.

3. Inositol

Kabohydrate anowanikwa mumiviri yedu, Sirchio-Lotus anoti inositol inogona kubatsirawo kudzora shuga yeropa nekuvandudza insulin kunzwa. Kunze kwekutora chirongwa chekudya chine hutano chakapfuma mune zvinovaka muviri uye chakaderera mumafuta uye macalorie, uye kurasikirwa uremu, inositol inogona kudzora insulin kuramba, anodaro. Imwe fundo vakawana kuti vakadzi vakatora magiramu mana einositol zuva rega rega vakavandudza insulin yavo yekunzwa, BP, uye cholesterol mazinga - zvese zvinhu zvinogona kudzikisa njodzi yako yechirwere chemwoyo.

4.Folate (folic acid)

Vitamin B iyi yakaratidzwa kudzikisa kurova kwemoyo uye sitiroko njodzi muvanhu vane BP yakakwira. Nepo folate iri nani kana ichidyiwa muzvikafu zvakaita semuriwo, bhinzi, uye michero yemucitrus, vamwe vanhu vaneceliac chirwere kana chirwere chinoputira ura seCrohn's chingangoda folate yekuwedzera. Kana iwe uchishomeka mune folate, hapana chaicho chakasarudzika mukutora chinowedzera, Dr. Malkin anodaro. Imwe fundo vakawana kuti folic acid, inotorwa zuva nezuva, inogona kudzikisa njodzi yekurohwa.

Mimwe mishonga-yakadai seRheumatrex (methotrexate), inoshandiswa kurapa autoimmune disorders, kana kubata zvinodhaka zvakadai seDilantin (phenytoin) -inogona kukanganisa maitiro anoita muviri folate. Taura nachiremba wako usati watanga folate yekuwedzera uye kuona yakanyanya muyero.

5. Muchero wembeu yemuzambiringa

Kune avo vanoonekwa kuti vane danho rekutanga kukwirisa kweropa (prehypertension), tsvagiridzo yakaratidza kuti mizinga yakakwira yemuchero wembeu yemazambiringa (GSE) inogona kudzikisira BP. Yakazara nema antioxidants, ongororo iyi yakawana kuti kutora 100mg-800mg yeGSE zuva rega kwevhiki sere kusvika gumi neshanu kwakadzora zvakanyanya BP.

6. Coenzyme CoQ10

Ipo CoQ10 ichioneka zvakasununguka mumuviri, iwe unogona zvakare kusimudzira yako yekudyira nekusanganisira chikafu chakadai salmon, tuna, broccoli, uye cauliflower mune kwako kudya.

Kune avo vatove kutora cholesterol-kudzikisa statin mishonga, Sirchio-Lotus, anoti kuwedzera CoQ10 yekuwedzera kunogona kudzora mhasuru aches uye marwadzo akabatana ayo vamwe vanhu vanoona seanokanganisa mitezo. Mune dzimwe nyika zhinji, vanachiremba vanokurudzira varwere kuti vatore matanga ese uye CoQ10, Sirchio-Lotus anodaro.

Kumwe kutsvagurudza inoratidza CoQ10 inogona kubatsira kudzikisa BP, nepo imwe kudzidza kuchangobva kuitika vakawana kuti vanhu vane yakakwira triglycerides, yakakwira cholesterol, uye nhoroondo yekurwadziwa kwemoyo vakaona kuvandudzwa mune ese LDL uye HDL cholesterol mwero uye BP mushure mekutora 200 mg yeCoQ10 zuva nezuva kwemavhiki gumi nemaviri.

7. Vitamin D.

Sekureva kwaDr Malkin, vhitamini D inogona kubatsira moyo wako pamwe nehutano hwakakwana nekudzivirira mapfupa, kuwedzera simba, uye kudzora insulin mwero. Imwe fundo vakawana kuti kuwedzera mavitamini D mazinga nekuratidzwa nezuva (mashanu kusvika gumi maminitsi, maviri kusvika katatu pavhiki), kudya chikafu chine vithamini D (mazai, chizi tuna, mukaka wakakomberedzwa, zviyo nemuto) kana kutora chinowedzera, zvinogona kudzikira kumusoro BP. Zvimwe zvidzidzo zvakawana kuti vhitamini D inogona kubatsira kudzivirira kurohwa uye kuderedza njodzi yechirwere cheshuga .

Kana kuongororwa kweropa kuchiratidza kuti mumwe munhu akashaya vhitamini D kana kunyangwe muzvikamu zvakaderera-zvakajairika, chiremba wavo anogona kukurudzira kutanga nevhitamini D yekuwedzera, anotsanangura Dr. Malkin, uyo anoti 2000 IU pazuva kubva pakuwedzera inowanzo chengeteka.

Ndezvipi zvinowedzera zvakashata pamwoyo wako?

Uye nepo izvo zviri pamusoro zvinowedzera zvinobatsira hutano hwemoyo, vanachiremba vanokurudzira kushandisa ngwariro neinotevera.

1. Karusiyamu

Nepo chikafu chine calcium chakasimudzira mapfupa akasimba uye moyo wakagwinya, calcium yakawandisa inogona kukonzera matambudziko ehutano. Imwe fundo akawana kuti kutora calcium zvinowedzera zvinogona kuwedzera plaque buildup muaorta uye mamwe arteri. Chidzidzo chacho chakaenderera mberi kukurudzira kudya chikafu chakazara mu calcium-zvakapfuma zvekudya, pane kutora calcium supplement.
Kana bvunzo dzichiratidza kuti unoshaya calcium, mupi wako wezvehutano anogona kukurudzira kutorakuwedzera. Maitiro kubva ku500 mg kusvika 700 mg anofanirwa kuve akawanda, kunze kwekunge chiremba wako akakuudza zvakananga kuti utore zvimwe.

2. Muchero wemazambiringa

Kunwa girazi remuto wemazambiringa kunogona kunzwika senge zano rakanaka, asi Sirchio-Lotus anoti inogona kuva nenjodzi kana ikatorwa neimwe yakakwira BP uye cholesterol mishonga. Iye anokurudzira kutaura nachiremba wako kuti uone kana yako chaiyo mishonga ichizotadza kusangana ne grapefruit muto.

3. Mishonga yemakwenzi

Dzivisa zvinovava orenji, gingko, ginseng, licorice, uye St. John's Wort. Ivo vese vane mukana wekusimudzira BP uye zvinogona kukanganisa mishonga yeropa.

Maitiro ekusarudza yemoyo hutano yekuwedzera

Pakusarudza zvinowedzerwa nezvehutano hwemwoyo, Sirchio-Lotus anokurudzira kutsvaga zvigadzirwa zvisina zvigadzirwa zvisingadiwe zvakaita semavara ekugadzira kana mafiringi.

Usati waenda kunzira yekuwedzera, taura nechikwata chako chekuchengetedza nezvehutano nezvekuongororwa kuti uone kana uchishomeka mune zvimwe zvinovaka muviri.

Zvakare, tsvaga zvinowedzera zvine iyo USP Verified chiratidzo . USP isangano rakazvimirira, risingabatsiri rinoisa zvimiro zveveruzhinji zvinozivikanwa zvemhando yezvikafu zvekuwedzera. Kubvumidzwa kwavo kunoratidza kuti chigadzirwa chakasangana nemhando yepamusoro.