Don daya daga cikin mutum uku na Amurka da ke ɗauke da cutar hawan jini , daɗa ƙwayar ƙasa don abinci zai iya taimakawa. Sugar daga Linum usitatissimum shuka, flaxseed ya ƙunshi abubuwa da dama, irin su alpha-linolenic acid (irin omega-3 fatty acid), fiber, da kuma lignans.
Flaxseed yana samuwa a cikin wasu siffofin, ciki har da dukan ko tsaba da kuma man fetur flaxseed.
Wasu lokuta ana daukar su a cikin nau'in kari, man fetur flaxseed yana dauke da acid alpha-linolenic (kuma wani lokacin lignans). Tunda cikakkiyar flaxseed zai iya zama da wuya a narkewa, ya kamata a shuka tsaba a cikin foda kafin cin su.
Me ya sa ake amfani da Flaxseed don Sarrafa Ƙarfin Hoto Mai Girma?
Anyi tunanin cewa Alpha-linolenic acid yana taka muhimmiyar rawa a sakamakon cutar da jini. Lalle ne, wasu bincike sun danganta cin abinci na alpha-linolenic tare da rage hadarin cutar hawan jini.
Hanya a cikin flaxseed zai iya taimakawa wajen kawo saukar karfin jini. Akwai wasu shaidun shaida cewa amfani da fiber zai iya taimaka wajen yaki da cutar hawan jini a wani ɓangare ta hanyar kare kariya daga rashin ciwon jini (watau mahaukaci a cikin Layer na kwayoyin dake rufe jini).
Bugu da kari, lignans in flaxseed na iya taimakawa wajen rage karfin jini. Wani nau'i na phytoestrogen , Lignans ana zaton su tsara karfin jini a wani ɓangare ta hanyar samar da sakamakon antioxidant.
Binciken da ke kan Flaxseed don Tsarin Tsira Mai Girma
Ƙara kayan cin abinci tare da flaxseed zai iya haifar da karuwa mai yawa a cikin tsarin systolic da diastolic, in ji wani rahoto da aka wallafa a Clinical Nutrition in 2016.
Don wannan rahoto, masu bincike sun sake nazari 15 da aka buga a jarrabawar gwaji (tare da jimlar mutane 1,302) wanda ya gwada sakamakon illa na ƙwayar cuta a kan karfin jini.
Sakamakon su ya ƙaddara cewa cinye flaxseed na tsawon makonni 12 yana da sakamako mafi girma akan cutar karfin jini fiye da amfani da samfurori na ƙananan samfurori na kasa da makonni 12.
Har ila yau, marubuta sun gano cewa yayin da ake amfani da fatar fuka-fatsin flaxseed ya haifar da raguwa mai yawa a tsarin karfin jini na jini (mafi yawan adadi a cikin karfin jini), yin amfani da man fetur ba shi da. Duk da haka, dukkanin man fetur da flaxseed sun bayyana ya rage rage karfin jini na jini (lambar ƙasa a kan karatun). Litsan ruwan 'ya'ya ba su rage karfin jini ba.
A wani rahoto, wanda aka buga a Journal of Nutrition in 2015, masu bincike sun sake nazarin karatun 11 da aka buga a baya kuma sun gano cewa cin zarafi na tsawon makonni 12 ya haifar da raguwar ƙin jini da kuma diastolic.
Hanyoyin Gaba
A wasu mutane, flaxseed zai iya haifar da ciwo mai ciki, dagewa, maƙarƙashiya, zawo, da kuma tashin zuciya, musamman idan an dauki su da yawa ko kuma tare da rashin ruwa (kamar sauran karin fiber).
Tun lokacin da flaxseed zai iya rage jini, idan kana shan jini-rage yawan magani, tuntuɓi likitan ku kafin cinye flaxseed.
Mata masu ciki ko masu shayarwa ya kamata su guje wa ƙananan dabbobi, don suna iya samun sakamako mai haɗari.
Sharuɗɗan NIH ta nuna cewa ba za a ci ganyayyaki ba daidai ba ko maras tabbas, saboda mahalli masu guba. Wasu masana sun bada shawarar iyakance amfani zuwa kasa da 50 grams (ko 5 tablespoons na dukan flaxseed) kowace rana.
Layin Ƙasa
Akwai abubuwa da yawa da za ku iya yi don rage yawan jini na al'ada, kamar yadda ake yin motsa jiki a kai a kai, kula da abincinku na gishiri, rike da lafiya mai kyau, da kuma sake mayar da barasa da maganin kafeyin. Duk da yake ana buƙatar ƙarin bincike kafin a iya bada linzami ga ƙwayar jini, yana yiwuwa adadin flaxseed zuwa abincinka zai iya bunkasa lafiyarka.
Bugu da ƙari da yiwuwar rage yawan karfin jini, flaxseed zai iya taimakawa wajen yanke katakon cholesterol kuma kiyaye jini a cikin dubawa (wani abu wanda zai iya kare kare cutar ciwon sukari). Ka tabbata ka tattauna duk wani canje-canje zuwa tsarinka tare da mai kulawa na farko, kuma ka lura cewa kada a yi amfani da flaxseed a matsayin madadin kula da cutar hawan jini.
Don bunkasa abincin ku na abinci na flaxseed, gwada ƙara ƙasa mai laushi zuwa irin abinci irin su yogurt, soups, salads, smoothies, karin kumallo, da oatmeal. Zaka kuma iya ƙara su zuwa gauraya ko girke-girke kafin yin burodi.
Sources:
> Khalesi S, Irwin C, Schubert M. Hanyoyin amfani na iya rage yawan jini: nazari na yau da kullum da kuma nazarin gwaje-gwajen gwaji. J Nutr. 2015 Feb 145 (4): 758-65.
> Ursoniu S, Sahebkar A, Andrica F, et al. Hanyoyin cike da ciwon haɓakar launin ƙwayar jini a cikin ƙwayar jini: Bincike mai mahimmanci da ƙaddamarwa na gwaji na asibiti. Clin Nutr. 2016 Jun; 35 (3): 615-25.
> Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali ko magani da likitan lasisi ba. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi ko cutarwa. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.