Izinzuzo zama-Flavonoid empilweni yenhliziyo
Impilo yenhliziyo ingenye yezici ezibaluleke kakhulu zokugcina ikhwalithi yokuphila. Izifo zenhliziyo ezifana nesifo senhliziyo, umfutho wegazi ophakeme, kanye nesifo sohlangothi zisalokhu ziyimbangela ehamba phambili yokufa emazweni amaningi, okuhlanganisa ne-Indonesia. Ngakho-ke, izinyathelo zokuvimbela ngokudla okunempilo ziyaqashelwa kakhulu. Iqembu elilodwa lamakhemikhali emvelo afundwa kabanzi ngendima yawo ekuvikeleni inhliziyo yi-flavonoid. Lezi zinto zitholakala ekudleni okuhlukahlukene kwezitshalo njengezithelo, imifino, itiye, kanye noshokoledi omnyama. Lesi sihloko sixoxa ngama-flavonoid nokuthi azuzisa kanjani impilo yenhliziyo, okuhlanganisa izindlela zawo zokusebenza kanye nemithombo engcono kakhulu ekudleni kwansuku zonke.
Ayini ama-flavonoid?
Ama-Flavonoid ayiqembu elikhulu lama-phytochemical compounds (izinto ezisebenzayo ngokwemvelo ezitshalweni) afaka isandla embala wezithelo nezimbali futhi avikele izitshalo ekucindezelekeni kwemvelo. Ekudleni, ama-flavonoid aziwa ngezakhiwo zawo zokulwa ne-antioxidant kanye nokulwa nokuvuvukala. Ama-Flavonoid ahlukaniswe ngezinhlobo eziningana eziyinhloko, kufaka phakathi ama-flavonols (isb., i-quercetin), ama-flavones (apigenin), ama-flavanones (hesperidin), ama-anthocyanins (anikeza izithelo umbala wazo onsomi/oluhlaza okwesibhakabhaka), kanye nama-catechins (atholakala ngobuningi etiyeni eliluhlaza). Uhlobo ngalunye lunezici nezinzuzo ezihlukile kancane, kodwa ngokuvamile lufaka isandla empilweni yegazi kanye nempilo yenhliziyo.
Yehlisa ukucindezeleka kwe-oxidative, isitha esiyinhloko semithambo yegazi
Esinye sezimbangela eziyinhloko zokulimala kwemithambo yegazi ukucindezeleka kwe-oxidative, isimo lapho inani lama-free radical lidlula ikhono lomzimba lokuwaqeda. Ama-free radical angalimaza izindonga zemithambo yegazi, abangele ukuvuvukala, futhi asheshise ukwakheka kwe-atherosclerotic plaque (ama-fat deposits emithanjeni yegazi). Ama-Flavonoid asebenza njengama-antioxidants, esiza ekunciphiseni ama-free radicals, ngaleyo ndlela anciphise ukulimala kwamangqamuzana futhi agcine ukuqina kwemithambo yegazi.
Lo mphumela ubalulekile ngoba imithambo yegazi enempilo isiza ukugcina ukuhamba kwegazi kubushelelezi, kunciphise ingozi yokuvaleka, futhi kunciphise umthwalo womsebenzi enhliziyweni. Ngamanye amazwi, indima yama-flavonoid ekunciphiseni ukucindezeleka kwe-oxidative iyisisekelo esibalulekile sezinzuzo zawo empilweni yenhliziyo nemithambo yegazi.
Yehlisa ukuvuvukala okuhlobene nesifo senhliziyo
Ukuvuvukala okungapheli, okuphansi kuvame ukunganakwa, kodwa kungabangela izifo ezahlukahlukene, okuhlanganisa nesifo senhliziyo. Ukuvuvukala kungandisa ukuthambekela kokwakheka kwe-plaque, kwenze i-plaque ingazinzile, futhi kwandise ingozi yokuhlaselwa yinhliziyo noma isifo sohlangothi. Ama-Flavonoid ayaziwa ukuthi anemiphumela yokulwa nokuvuvukala, esiza ekucindezeleni ukukhiqizwa kwezinto ezivuvukalayo emzimbeni.
Uma ukuvuvukala kuncipha, imithambo yegazi ivame ukuzinza, futhi impendulo yomzimba ekulimaleni kwezicubu iba lula ukuyilawula. Lokhu kungasiza ekunciphiseni ingozi yesikhathi eside yezehlakalo zenhliziyo, ikakhulukazi uma kuhlanganiswa nendlela yokuphila enempilo.
Kusiza ukwehlisa umfutho wegazi
Umfutho wegazi ophakeme (umfutho wegazi ophakeme) ungenye yezinto ezibangela ingozi enkulu yesifo senhliziyo kanye nesifo sohlangothi. Izifundo eziningana zikhombisile ukuthi ukudla ukudla okune-flavonoid kuhlotshaniswa nokulawulwa okungcono komfutho wegazi. Enye indlela evame ukucashunwa ukukhiqizwa okwandisiwe kwe-nitric oxide (NO), i-molecule esiza ekwandiseni imithambo yegazi (i-vasodilation). Lapho imithambo yegazi ikhululeka futhi ikhula, ukugeleza kwegazi kuyathuthuka futhi umfutho wegazi ungancipha.
Eminye imithombo yama-flavonoid evame ukuhlotshaniswa nalezi zinzuzo ihlanganisa itiye (ikakhulukazi itiye eliluhlaza), amajikijolo, kanye ne-cocoa. Kodwa-ke, imiphumela yawo ayisheshi njengaleyo yemithi yokunciphisa umfutho wegazi. Ama-Flavonoid adlala indima yokuvimbela isikhathi eside ngokudla.
Ukugcina impilo ye-endothelium, "ulwelwesi oluvikelayo" lwemithambo yegazi
I-endothelium iwungqimba oluncane oluhlanganisa ingaphakathi lemithambo yegazi. Nakuba ibonakala ilula, i-endothelium idlala indima ebalulekile ekulawuleni umfutho wegazi, ukujiya kwegazi, kanye nezimpendulo zokuvuvukala. Lapho i-endothelium yonakele, imithambo yegazi iba sengozini enkulu yokuthola i-atherosclerosis kanye nokugeleza kwegazi okuphazamiseka.
Ama-Flavonoid asiza ekusekeleni umsebenzi we-endothelial ngemiphumela yawo yokulwa ne-antioxidant kanye ne-anti-inflammatory, kuyilapho futhi esiza ekukhiqizweni kwe-nitric oxide. Njengoba i-endothelium inempilo, imithambo yegazi ikwazi kangcono ukuzivumelanisa nezinguquko ekucindezelweni kanye nezidingo zomzimba, okuvumela inhliziyo ukuthi isebenze kahle kakhulu.
Kusiza ukuthuthukisa iphrofayili yamafutha egazini
Amazinga e-cholesterol angalingani—njenge-LDL ephezulu kanye ne-HDL ephansi—andisa ingozi yesifo senhliziyo. Ama-Flavonoid angasiza ngezindlela eziningana: ukunciphisa i-LDL cholesterol oxidation (okwenza i-LDL ibe yingozi kakhulu), ukusekela i-metabolism yamafutha enempilo, kanye nokusiza ukuvimbela ukwakheka kwe-plaque.
Nakuba imiphumela yama-flavonoid ku-cholesterol ingahluka kuye ngohlobo lwe-flavonoid kanye nokudla okuvamile, ubufakazi obuningi busikisela ukuthi ukudla njalo ukudla kwezitshalo okune-flavonoid kuhlobene nengozi ephansi yesifo senhliziyo. Kubalulekile ukukhumbula ukuthi lezi zinzuzo zinamandla nakakhulu uma zihlanganiswa nokunciphisa amafutha e-trans, ushukela owedlulele, kanye nokudla okune-fiber ephezulu.
Nciphisa ingozi yokuqhekeka kwegazi ngokweqile
Ukuvaleka kwemithambo yegazi kuvame ukwenzeka lapho kwakheka amahlule egazi endaweni lapho kuqhume khona i-plaque. Amanye ama-flavonoid angathinta ukusebenza kwama-platelet (amangqamuzana egazi ahilelekile ekujiyeni kwegazi), ngaleyo ndlela anciphise ukuthambekela kokujiya ngokweqile. Lo mphumela uwusizo ekuvimbeleni izehlakalo ezibukhali njengokuhlaselwa yinhliziyo noma isifo sohlangothi, ikakhulukazi kubantu abanezici eziyingozi zenhliziyo nemithambo yegazi.
Kodwa-ke, kudingeka ukuqaphela kulabo abasebenzisa imithi yokunciphisa igazi, njengoba ukuhlanganiswa nezinye izithako kungandisa ingozi yokopha. Imithombo yama-flavonoid avela ekudleni okuphelele ngokuvamile iphephile futhi isanconywa.
Umthombo omuhle kakhulu wama-flavonoid empilweni yenhliziyo
Akunzima ukuthola ama-flavonoid. Nazi ezinye zokudla neziphuzo ezicebile ngama-flavonoid okulula ukuzifaka ekudleni kwakho kwansuku zonke:
1. Amajikijolo (ama-blueberry, ama-strawberry, ama-raspberry): acebile ngama-anthocyanins asekela impilo yemithambo yegazi.
2. Ama-apula: aqukethe i-quercetin namanye ama-flavonol.
3. Amawolintshi nezithelo ze-citrus: aqukethe ama-flavanone afana ne-hesperidin ne-naringenin.
4. Amagilebhisi abomvu nansomi: acebile ngama-anthocyanins kanye ne-resveratrol (enye inhlanganisela ye-polyphenol).
5. Itiye eliluhlaza kanye netiye elimnyama: liqukethe ama-catechin nama-theaflavin.
6. Ushokoledi omnyama/i-cocoa emsulwa: iqukethe ama-flavanol angasekela ukujikeleza kwegazi.
7. U-anyanisi negalikhi: kuqukethe ama-flavonoid kanye nama-sulfur compounds nawo alungele inhliziyo.
8. Imifino eluhlaza njengespinashi nekale: iqukethe ama-antioxidants ahlukahlukene kufaka phakathi ama-flavonoid.
Ukuze uthole izinzuzo ezinhle kakhulu, khetha imithombo enoshukela namafutha amancane angeziwe. Isibonelo, dla izingxenye ezincane zoshokoledi omnyama onokuqukethwe okuphezulu kwe-cocoa (isb., 70% noma ngaphezulu), noma itiye elingenashukela.
Izindlela ezisebenzayo zokufaka ama-flavonoid ekudleni kwakho
Akudingeki uthembele ezithasiseleni ukuze uthole ama-flavonoid. Izindlela ezilula zokwenza lokhu zifaka phakathi ukwengeza amajikijolo ku-oatmeal, ukufaka ama-apula noma ama-orenji esikhundleni sokudla okulula okunoshukela, ukuphuza itiye eliluhlaza ekuseni noma ntambama, kanye nokwandisa inani lemifino ekudleni kwakho. Ukuhlanganisa izinhlobo ezahlukene zezithelo nemifino kuzosiza, njengoba iqembu ngalinye linokwakheka okuhlukile kwama-flavonoid.
Isihluthulelo ukungaguquguquki. Izinzuzo zenhliziyo zama-flavonoid zibonakala kakhulu ngenxa yemikhuba yokudla enempilo yesikhathi eside, hhayi ukusetshenziswa ngezikhathi ezithile.
Isiphetho
Ama-Flavonoid ayizinto zemvelo ezitholakala ezitshalweni ezinikeza izinzuzo ezibalulekile empilweni yenhliziyo. Ngendima yazo njengama-antioxidants kanye nama-anti-inflammatories, ama-flavonoid asiza ekunciphiseni ukucindezeleka kwe-oxidative, asekele ukusebenza kwe-endothelial, asiza ukwehlisa umfutho wegazi, athuthukise impilo yemithambo yegazi, futhi anciphise ingozi yokwakheka kwe-plaque kanye nokujiya kwegazi ngokweqile. Atholakala emithonjeni ehlukahlukene netholakala kalula, kufaka phakathi izithelo nemifino, itiye, kanye ne-cocoa. Ngokudla ukudla okucebile ngama-flavonoid njengengxenye yokudla okulinganiselayo, singathatha izinyathelo zokuvimbela ezisebenzayo zokugcina impilo yenhliziyo kuze kube yilapho sesikhulile.
Uma ufisa, ngingaguqula lesi sihloko sibe yinguqulo yesayensi egcwele izinkomba zocwaningo, noma inguqulo ethandwayo yamabhulogi/i-SEO enezihlokwana ezithile namagama angukhiye.
