Abubuwa 7 masu amfani ga lafiyar zuciya-da abubuwa 3 da yakamata a guji

Kiwan lafiya

Idan kwanan nan an gano ku da cutar hawan jini, hauhawar cholesterol, ko prediabetes, dama kuna neman hanyoyin da za ku rage haɗarin kamuwa da cututtukan zuciya da kuma hana bugun zuciya ko bugun jini. Masu ba da sabis na kiwon lafiya sun yarda cewa kasancewa cikin aiki, cin abinci mai gina jiki, rage damuwa, da kiyaye ƙoshin lafiya dukkansu abubuwa ne masu mahimmancin salon rayuwa mai daɗi. Thearin rawar ga wasan lafiyar zuciya na iya zama mai rikitarwa.

Menene mafi kyawun abubuwan kiwon lafiyar zuciya?

Gina Sirchio-Lotus, likitan kulawar chiropractic, likitan abinci mai gina jiki, likitan aikin likita, da kuma mai kula da Cibiyar Kiwon Lafiya ta LG a yayin da akwai manyan abubuwan kari da zasu iya amfani da lafiyar zuciya. Chicago, Ill. Ana amfani da kari a matsayin wani ɓangare na tsarin lafiyar zuciya gabaɗaya wanda ya haɗa da ƙoshin lafiya, motsa jiki na yau da kullun da halaye masu kyau na bacci.

Akwai abubuwa masu gina jiki guda bakwai waɗanda zasu iya zama kyakkyawan ƙari ga rayuwar lafiyar zuciya:

1. Omega-3 mai kitse
2. Magnesium
3. Inositol
4. Folate
5. 'Ya'yan inabi
6. Coenzyme CoQ10
7. Vitamin D

Abubuwa 7 masu amfani ga lafiyar zuciya

Tunda ba a tsara abubuwan abinci mai gina jiki ta Hukumar Abinci da Magunguna (FDA), Sirchio-Lotus ya ba da shawarar yin magana da likitanka kafin ka fara shan wani sabon kari.

Kari yana ba da fa'idodin kiwon lafiya masu ban mamaki, amma kuma na iya zama matsala, tunda suna iya yin hulɗa da juna wani lokacin, da kuma kan-kan-da-kan-kan-kan da magunguna, in ji Sirchio-Lotus Tattaunawa tare da ƙungiyar likitocin ku ko likitan ku na iya taimaka muku ku guji duk wata illa mara kyau.

1. Omega-3 mai kitse

Kifi mai-kamar sardines, mackerel, da salmon-cike yake da omega-3 fatty acids kuma yana da alaƙa da rage triglycerides, hawan jini, kumburi, tare da rage haɗarin cututtukan zuciya da shanyewar jiki. Baya ga kifi, man flaxseed, chia tsaba, goro, da man kanola suma suna cikin omega-3s. Gwajin jini zai iya bincika matakan omega-3 ɗin ku kuma idan kuna da rauni, mai ba ku kiwon lafiya na iya ba da shawarar ƙarin. Matsakaicin manufa na gram 1 a kowace rana na wani Omega-3 kari an dauki wuri mai kyau don farawa. Koyaya, wasu likitocin na iya ba marasa lafiya shawara su ƙara yawan sashin nasu idan suna da matakan triglycerides sosai.

Omega-3 kayan mai na kifi sun nuna kara (mai kyau) HDL na cholesterol, yayin da yake rage almara a cikin jijiyoyin, in ji Abe Malkin, MD, kwararren likitancin dangi kuma wanda ya kafa Concierge MD a cikin Los Angeles, California.

Nazarin da aka buga a cikin wani fitowar kwanan nan na Jaridar Zuciya ta Turai , gano cewa magani, Vascepa (icosapent ethyl), ba wai kawai ya taimaka wajen rage plaque a jijiyoyin zuciya ba, amma kuma ya rage haɗarin bugun zuciya da bugun jini da kashi 26% a cikin waɗanda ke cikin haɗarin kamuwa da cututtukan zuciya. Tun da farko FDA ta amince da shi a cikin 2012 don rage triglycerides, Vascepa ta sami ƙarin izinin nuni a cikin 2019 azaman ƙarin maganin don rage haɗarin zuciya da jijiyoyin jini. Vascepa an yi shi ne daga tsabtataccen nau'i na EPA, wani mai mai omega-3 wanda aka samu a cikin kifi). Shine magani na farko da aka yarda dashi na FDA don rage haɗarin zuciya da jijiyoyin jini tsakanin marasa lafiya tare da ɗaga matakan triglyceride azaman ƙari akan maganin statin.

2. Magnesium

Jikinka yana buƙatar magnesium don aiki yadda yakamata, duk da haka bincike ya nuna cewa har zuwa 50% na Amurkawa suna da rashi na magnesium. Beenananan matakan magnesium an alakanta su da cutar hawan jini, tarin abu, da kuma babban cholesterol. Supplementarin magnesium mai ƙarancin ƙarfi na iya rage cortisol, babban haɓakar haɓakar jiki, Dr. Malkin ya ce. Har ila yau Cortisol yana taka muhimmiyar rawa wajen taimakawa wajen sarrafa matakan sukarin jini da rage kumburi.

Wani bincike ya nuna cewa magnesium shima ya taimaka rage karfin jini ta har zuwa maki 12, rage hadarin bugun zuciya , kuma don inganta haɓakar insulin.

3. Inositol

Wani sinadarin carbohydrate da ake samu a jikinmu, Sirchio-Lotus ya ce inositol na iya taimakawa wajen kula da sukarin jini ta hanyar inganta yanayin insulin. Baya ga yin amfani da tsarin cin abinci mai kyau wanda yake da wadataccen abinci mai gina jiki da ƙananan mai da kalori, da kuma rage nauyi, inositol na iya rage juriya na insulin, in ji ta. Daya nazarin gano cewa matan da suka sha gram 4 na inositol kowace rana sun inganta ƙwarewar insulin, hawan jini, da matakan cholesterol-duk abubuwan da zasu iya rage haɗarin kamuwa da cututtukan zuciya.

4. Folate (folic acid)

Wannan bitamin na B an nuna don rage bugun zuciya da haɗarin shanyewar jiki a cikin mutane masu cutar hawan jini. Yayinda folate yafi kyau idan aka cinye shi a cikin abinci kamar su kayan lambu, wake, da fruita fruitan citrus, wasu mutane dacututtukan celiac ko cututtukan hanji mai kumburi kamar Crohn’s na iya buƙatar ƙarin abinci. Idan kun kasance rashi a cikin leda, da gaske babu matsala a cikin shan kari, in ji Dokta Malkin. Daya nazarin gano cewa folic acid, ana sha a kullun, na iya rage haɗarin bugun jini.

Wasu magunguna-kamar su Rheumatrex (methotrexate), da ake amfani da su don magance cututtukan cikin jiki, ko magungunan ƙwace su kamar Dilantin (phenytoin) - na iya shafar yadda jiki ke sha da abin da ke cikin ciki. Yi magana da likitanka kafin fara wadataccen kari kuma don ƙayyade mafi kyawun sashi.

5. Tsaran Inabi

Ga wadanda suka kamu da cutar hawan jini da wuri (prehypertension), bincike ya nuna cewa yawan allurai na tsaran inabi (GSE) na iya rage saukar karfin jini yadda ya kamata. Cikakken antioxidants, binciken ya gano cewa shan 100mg – 800mg na GSE kowace rana tsawon makonni takwas zuwa 16 ya rage karfin jini sosai.

6. Coenzyme CoQ10

Duk da yake CoQ10 yana bayyana a zahiri a cikin jiki, zaku iya haɓaka cin ku ta hanyar haɗawa da abinci kamar kifin kifi, tuna, broccoli, da farin kabeji a cikin abincinku.

Ga waɗanda suka riga sun sha maganin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta, Sirchio-Lotus, ya ce ƙara ƙarin CoQ10 na iya rage ciwon tsoka da haɗin gwiwa da wasu mutane ke fuskanta a matsayin sakamako na gefen statins. A wasu ƙasashe da yawa, likitoci sun ba da shawarar marasa lafiya su ɗauki tabo da CoQ10, in ji Sirchio-Lotus.

Wasu bincike yana nuna CoQ10 na iya taimakawa wajen rage hawan jini, yayin da wani binciken kwanan nan gano cewa mutanen da ke da babban triglycerides, high cholesterol, da kuma tarihin ciwon zuciya sun ga ci gaba a duka matakan LDL da HDL cholesterol da hawan jini bayan shan 200 mg na CoQ10 kowace rana na makonni 12.

7. Vitamin D

A cewar Dokta Malkin, bitamin D na iya amfanar da zuciyar ku da lafiyar ku baki daya ta hanyar kiyaye kasusuwa, kara kuzari, da kuma daidaita matakan insulin. Daya nazarin ya gano cewa haɓaka matakan bitamin D ta fitowar rana (minti biyar zuwa 10, sau biyu zuwa uku a kowane mako), cin abinci mai wadataccen bitamin D (ƙwai, tuna cuku, madara mai ƙarfi, hatsi da ruwan 'ya'yan itace) ko shan ƙarin, na iya raguwa hawan jini. Sauran binciken sun gano cewa bitamin D na iya taimakawa hana shanyewar jiki kuma rage haɗarin ciwon sukari .

Idan gwajin jini ya nuna cewa wani yana da ƙarancin bitamin D ko ma a cikin ƙananan matakan, likitansu na iya ba da shawarar farawa da ƙarin bitamin D, in ji Dokta Malkin, wanda ya ce 2000 IU a kowace rana daga ƙarin yana da lafiya.

Waɗanne kari ne marasa kyau ga zuciyar ku?

Kuma yayin da abubuwan da ke sama ke amfani da lafiyar zuciya, likitoci sun bada shawarar yin taka tsantsan tare da masu zuwa.

1. Calcium

Yayinda cin abinci mai wadataccen sinadarin calcium ke inganta kasusuwa masu ƙarfi da lafiyayyar zuciya, alli mai yawa na iya haifar da matsalolin lafiya. Daya nazarin gano cewa shan ƙwayoyin calcium na iya ƙara haɓakar plaque a cikin aorta da sauran jijiyoyin jini. Nazarin ya ci gaba da ba da shawarar cin abinci mai cike da wadataccen abinci mai sinadarin calcium, maimakon shan karin sinadarin.
Idan gwaje-gwaje sun nuna cewa ba ku da ƙarancin alli, mai ba ku kiwon lafiya na iya bayar da shawarar a shakari. Abubuwan da suka fara daga 500 MG zuwa 700 MG ya kamata su zama masu yawa, sai dai idan likitanku ya gaya muku musamman ku ɗauki ƙari.

2. Ruwan inabi

Shan gilashin ruwan inabi na iya zama kamar lafiyayyen tunani, amma Sirchio-Lotus ya ce zai iya zama mai hadari idan aka sha shi da wasu hawan jini da magungunan cholesterol. Tana ba da shawarar yin magana da likitanka don ganin idan takamaiman maganinku zai yi ma'amala da mummunan ruwan 'ya'yan itace.

3. Maganin ganye

Guji lemu mai ɗaci, gingko, ginseng, licorice, da St. John's Wort. Dukansu suna da damar haɓaka hawan jini kuma suna iya ma tsoma baki tare da magungunan hawan jini.

Yadda zaka zabi karin lafiyar zuciya

Lokacin zabar abubuwan kiwon lafiyar zuciya, Sirchio-Lotus ya ba da shawarar neman samfuran da ba su ƙunshi sinadaran da ba a so kamar launuka masu wucin gadi ko masu cika abubuwa.

Kafin ka je hanyar kari, yi magana da kungiyar likitocin ka game da yin gwaji domin ganin ko ka rasa wasu abubuwan gina jiki.

Hakanan, nemi ƙarin abubuwan da ke da USP Tabbacin alama . USP ƙungiya ce mai zaman kanta, mai zaman kanta wacce ke tsara ƙa'idodin jama'a na ƙimar jama'a don ingantaccen abincin abincin. Yardarsu ta nuna samfurin ya cika ƙa'idodi masu inganci.