Yintoni ethethwa luPhando malunga nokutya iiprunes kwiMpilo yeNtliziyo

Kubantu abafuna ukuphucula impilo yentliziyo, ngaba ukutya iiprunes kunokunceda ukuxhasa impilo yentliziyo?

IiPrunes kunye neMpilo yeNtliziyo

I-prunes, okanye i-plums eyomileyo, ziziqhamo ezityebileyo zefiber ezinomsoco ngakumbi kunezotsha ezitsha kwaye zinceda ukugaya kunye nokuhamba kwamathumbu. (UEllen Lever et al., 2019) Uphando olutsha lubonisa ukuba banokunikela ngaphezu kokugaya kunye nokuxhamla, ngokwezifundo ezitsha ezivezwe kwi-American Society for Nutrition. Ukutya iiprunes imihla ngemihla kunokuphucula amanqanaba e-cholesterol kwaye kunciphise uxinzelelo lwe-oxidative kunye nokuvuvukala.

• Ukutya iiprunes ezintlanu ukuya kwezili-10 ngosuku kunokuxhasa impilo yentliziyo.
• Iinzuzo zempilo yentliziyo yokusetyenziswa rhoqo zabonwa kumadoda.
• Kwabasetyhini abasele bekhulile, ukutya rhoqo iiprunes akuzange kube nempembelelo embi kwi-cholesterol epheleleyo, iswekile yegazi kunye namanqanaba e-insulin.
• Olunye uphononongo lufumene ukuba ukutya i-50-100 grams okanye i-prunes emihlanu ukuya kweshumi imihla ngemihla yayinxulumene nokunciphisa ingozi yesifo senhliziyo. (Mee Young Hong et al., 2021)
• Ukuncipha kwekholesteroli kunye neziphawuli zokudumba kube ngenxa yokuphuculwa kwamanqanaba e-antioxidant.
• Isigqibo yayikukuba iiprunes zinokuxhasa impilo yentliziyo.

IiPrunes kunye neePlum eziTsha

Nangona uphando lucebise ukuba i-prunes inokuxhasa impilo yentliziyo, oko akuthethi ukuba i-plums entsha okanye ijusi ye-prune inokubonelela ngeenzuzo ezifanayo. Nangona kunjalo, akukho zifundo ezininzi malunga neenzuzo zeplums ezitsha okanye ijusi yeprune, kodwa kunokwenzeka ukuba zingenza njalo. Noko ke, uphando olongezelelekileyo luyafuneka. I-plums ezitsha ezomisiweyo emoyeni oshushu ziphucula ixabiso lesondlo kunye nobomi beshelufu yesiqhamo, nto leyo ingaba isizathu sokuba inguqulelo eyomileyo igcine izondlo ezininzi. (UHarjeet Singh Brar et al., 2020)

• Abantu banokufuneka batye iiplum ezininzi ukuze bafumane izibonelelo ezifanayo.
• Ukutya i-5-10 prunes kubonakala kulula kunokuzama ukulinganisa umlinganiselo ofanayo, okanye ngaphezulu, we-plums entsha.
• Kodwa nayiphi na inketho iyacetyiswa endaweni yejusi yeprune njengoko iziqhamo ezipheleleyo zinefayibha ezininzi, zenza umzimba uzive ugcwele, kwaye zisezantsi kwiikhalori.

Iingenelo Kubantu Abaselula Ngamnye

Uninzi lophando lwenziwe kubasetyhini kunye namadoda asemva kwe-postmenopausal ngaphezulu kwe-55, kodwa abantu abancinci banokuzuza ngokutya iiprunes. Ukutya okutyebileyo kwiziqhamo kunye nemifuno kuthathwa njengempilo, ngoko ke ukongeza iiprunes ekutyeni komntu kuya kongeza kwiinzuzo zempilo. Kubantu abangazithandiyo iiprunes, iziqhamo ezinjengee-apile kunye namaqunube nazo ziyacetyiswa kwimpilo yentliziyo. Nangona kunjalo, iziqhamo zenza inxalenye enye yokutya, kwaye kubalulekile ukugxila ekutyeni okunokulinganisela kunye nemifuno, imifuno, kunye neoli enempilo yentliziyo. IiPrunes ziqulethe ifayibha eninzi, ngoko ke abantu bayacetyiswa ukuba bongeze ngokucothayo kwimisebenzi yabo yemihla ngemihla, njengoko ukongeza kakhulu ngaxeshanye kunokukhokelela ekuqaqambeni, ukudumba, kunye/okanye. ukuqothulwa.

Ukoyisa ukungaphumeleli kweNtliziyo eCandekileyo

Ucaphulo

Lever, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). Isiphumo se-prunes kwi-stool output, ixesha lokuhamba kwamathumbu kunye ne-microbiota yesisu: Ulingo olulawulwa ngokungahleliwe. Isondlo seklinikhi (Edinburgh, Scotland), 38 (1), 165-173. doi.org/10.1016/j.clnu.2018.01.003

Hong, M. Y., Kern, M., Nakamichi-Lee, M., Abbaspour, N., Ahouraei Far, A., & Hooshmand, S. (2021). Ukusetyenziswa kwePlum eyomileyo iPhucula i-Cholesterol epheleleyo kunye ne-Antioxidant Capacity kunye nokunciphisa ukuvuvukala kwiMpilo yabasetyhini be-Postmenopausal. Ijenali yokutya kwamayeza, i-24 (11), i-1161-1168. doi.org/10.1089/jmf.2020.0142

UHarjeet Singh Brar, uPrabhjot Kaur, uJayasankar Subramanian, uGopu R. Nair & Ashutosh Singh (2020) Isiphumo sokuNyangwa kweMichiza ekomisweni kweKinetics kunye neFiziyo-khemikhali yeempawu zePlums zaseYurophu ezimthubi, iJenali yeHlabathi yeNzululwazi yeSiqhamo, 20:sup2, S252-S279-S , DOI: 10.1080/15538362.2020.1717403