Kurenga 30% byabatuye isi bafite umuvuduko ukabije wamaraso, ufatwa nkimpamvu zambere zishobora guhinduka ziterwa n'indwara z'umutima ndetse no gupfa hakiri kare (1).
Nubwo bimeze bityo, ingamba nyinshi zirashobora kugufasha kugabanya umuvuduko wamaraso, nko gukurikiza indyo yuzuye, kureka itabi, kugabanya inzoga, gukora siporo, no gutakaza amavuta arenze umubiri (2).
Magnesium ni minerval ifite akamaro kanini mumirimo myinshi yumubiri, harimo no kugenzura umuvuduko wamaraso (3).
Ubushakashatsi bwerekana ko inyongera ya magnesium ishobora gufasha kugabanya umuvuduko wamaraso wongera umusaruro wa nitric oxyde ja yerekana molekile ifasha kuruhura imiyoboro yamaraso (4).
Ubushakashatsi bwakozwe ku bushakashatsi 11 bwatoranijwe bwerekanye ko magnesium, ifatwa kuri mg 365 450 ku munsi mu gihe cy’amezi 3.6, yagabanije cyane umuvuduko w’amaraso ku bantu bafite uburwayi budakira (5).
Ubundi bushakashatsi bwakozwe ku bushakashatsi 10 bwakozwe ku bantu barenga 200.000 bwagaragaje ko gufata ibiryo byinshi bya magnesium bishobora kurinda umuvuduko ukabije w’amaraso. Buri kwiyongera kwa mg 100 mg buri munsi ya magnesium yimirire byajyanye no kugabanuka kwa 5% byumuvuduko ukabije wamaraso (6).
Ubushakashatsi bwerekana ko abantu bafite umuvuduko ukabije wamaraso bakunda kugira vitamine D nkeya kurusha abadafite ubu burwayi (7, 8).
Ubushakashatsi bwerekana kandi ko amaraso menshi ya vitamine D ashobora gufasha kwirinda umuvuduko ukabije w'amaraso.
Ubushakashatsi bwakozwe ku bantu barenga 300.00 bwerekanye ko abafite vitamine D nyinshi bafite ibyago bigabanya 30% by’umuvuduko ukabije w’amaraso, ugereranije n’abafite urwego rwo hasi (9, 10).
Rero, abantu bafite umuvuduko ukabije wamaraso bagomba kwisuzumisha vitamine D hanyuma bakayuzuza.
Kurugero, inyongera ya vitamine B2 (riboflavin) yerekanwe ifasha kugabanya umuvuduko wamaraso kubantu bakuze bafite methylenetetrahydrofolate reductase (MTHFR) ihindagurika rya gene, bigatuma umuvuduko ukabije wamaraso ushobora kuba (11, 12, 13).
Acide Folike hamwe na folate yinyongera j vitamine B9 j irashobora kandi kugabanya umuvuduko wamaraso kubantu barwaye umutima. Byongeye kandi, gufata folate nyinshi mukiri muto birashobora kurinda iyi ndwara nyuma yubuzima (14, 15).
Mugihe ubushakashatsi bwibikoko bwerekana ko inyongera za vitamine B6 nazo zigabanya umuvuduko ukabije wamaraso, ubushakashatsi bwabantu ntibubuze (16).
Potasiyumu irashobora kuba intungamubiri zizwi cyane zo kugenzura umuvuduko wamaraso. Ubushakashatsi bwerekana ko kongera ibiryo ukoresheje ibiryo cyangwa inyongera bifasha kugabanya umuvuduko ukabije wamaraso (17, 18, 19, 20).
Mu isubiramo ry’ubushakashatsi 23, inyongera ya potasiyumu yatumye umuvuduko wamaraso ugabanuka mu buryo bworoheje ariko bugaragara, ugereranije na placebo (18).
Ibindi bisubirwamo byerekana ko ibyo byongeweho bifite umutekano kandi bifite akamaro, nubwo bigaragara neza cyane kubantu bafite umuvuduko ukabije wamaraso bakurikiza indyo yuzuye ya sodiumi (19, 21).
Coenzyme Q10 j bakunze kwita CoQ10 j ni molekile isa na vitamine ikorwa numubiri wawe ugasanga mubiribwa bimwe (22).
Ubushakashatsi bwakozwe ku bushakashatsi 17 bwerekanye ko inyongera ya CoQ10 yagabanije cyane umuvuduko wamaraso wa systolique, akaba ariwo mubare wambere ku gusoma (23).
Isuzuma ryakozwe ku isesengura 7 ryakozwe mu bantu 4,676 ryerekanye ko inyongera ya L-arginine yagabanije cyane umuvuduko w’amaraso ku bantu bafite urwego rwo hejuru, ndetse n’umuvuduko w’amaraso wa diastolique ku bagore batwite bafite urwego rwo hejuru (25).
Byongeye kandi, ubushakashatsi bwerekanye ko inyongera ya L-arginine yazamuye imikorere yimitsi yamaraso no gutembera kwamaraso (25).
Vitamine C nintungamubiri zishonga mumazi umubiri wawe ukeneye mubikorwa byinshi byingenzi. Nubwo ibisubizo byubushakashatsi bivanze, ubushakashatsi buherutse kwerekana ko inyongera za vitamine C zishobora gufasha kugabanya umuvuduko wamaraso.
Mu isuzuma ry’ubushakashatsi 8 bwakozwe ku bantu bafite umuvuduko ukabije w’amaraso, gufata 300.000 mg ku munsi ya vitamine C byagabanije cyane urwego rwabo (26).
Ubushakashatsi bwerekana kandi ko abantu bafite amaraso make ya vitamine bafite ibyago byinshi byo guhura n’umuvuduko ukabije w’amaraso kurusha abafite vitamine C nziza (27).
Abakinnyi bakunze gufata inyongera ya beterave kugirango bakore imyitozo ngororamubiri kuko iyi mboga zumuzi zitezimbere amaraso no gutanga ogisijeni mumitsi yawe (28).
Igishimishije, inyongera ya beterave yerekanwe kugabanya umuvuduko wamaraso kubantu bafite umuvuduko ukabije wamaraso (28, 29).
Kurugero, ubushakashatsi bwakozwe mubushakashatsi 11 bwerekanye ko umutobe wa beterave wagabanije umuvuduko wamaraso kubantu bafite kandi badafite ubu burwayi (30).
Tungurusumu ifitanye isano ninyungu zitandukanye, harimo kugabanya umuvuduko wamaraso hamwe nindwara zumutima (31).
Ongeramo tungurusumu mubyo usanzwe birashobora kugufasha kugabanya umuvuduko wamaraso bisanzwe. Mubyukuri, mu isuzuma ry’ubushakashatsi 12, inyongera za tungurusumu zagabanije umuvuduko wamaraso wa sisitemu na diastolique ku kigereranyo cya 8.3 mmHg na 5.5 mmHg, (32).
Abashakashatsi bagereranije ko uku kugabanuka gushobora kugufasha kugabanya ibyago byo guhitanwa n'indwara y'ubwonko, indwara z'umutima, n'indwara zifata imitsi igera kuri 40% (32).
Amavuta y amafi arashobora kuzamura ubuzima bwumutima kugabanya urugero rwa lipide yamaraso, gutwika, hamwe n umuvuduko ukabije wamaraso. Ubushakashatsi bwerekana ko abafite umuvuduko ukabije w'amaraso bashobora kungukirwa n'amavuta menshi y’amafi (33).
Mu isuzuma rimwe, gufata amavuta ya omega-3 EPA na DHA, harimo n’inyongera y’amafi y’amafi, byatumye kugabanuka kwa 4.51 na 3.05 mmHg kugabanuka k'umuvuduko w'amaraso wa sisitemu na diastolique, ku bantu bafite umuvuduko ukabije w'amaraso utari ku miti (34) ).
Ikirenze ibyo, ubushakashatsi bwerekana ko amaraso menshi ya omega-3s ashobora kurinda umuvuduko ukabije w'amaraso (35).
Probiotics ningirakamaro ya bagiteri isanzwe iboneka munda. Inyongera zirimo izo bagiteri zifitanye isano ninyungu nyinshi zubuzima, harimo n'umuvuduko ukabije wamaraso.
Mu isubiramo ry’ubushakashatsi icyenda, inyongera ya probiotic yagabanije cyane umuvuduko wamaraso, ugereranije nitsinda rishinzwe kugenzura (36).
Abashakashatsi bavuze ariko ko ubuvuzi bwagize akamaro igihe hafashwe imiti myinshi ya porotiyotike, inyongeramusaruro zafashwe mu byumweru 8 cyangwa birenga, kandi ikinini cya buri munsi cyarenze miliyari 10 z’ibice bigize koloni (CFUs) (36).
Ikigaragara ni uko ubundi bushakashatsi bwerekanye ko inyongera za probiotic zagabanije cyane umuvuduko wamaraso kubantu bafite urwego rwo hejuru, ugereranije nitsinda rishinzwe kugenzura (37).
Melatonin ni imisemburo ikorwa n'umubiri wawe ushobora no gufata nk'inyongera. Nubwo ibyo byongeweho bikoreshwa cyane mugutezimbere ibitotsi, bifitanye isano nibindi byiza byubuzima.
Kurugero, ubushakashatsi bwerekana ko inyongera ya melatonine ishobora kugabanya umuvuduko wamaraso kubantu bafite urwego rwo hejuru.
Isubiramo ry’ubushakashatsi 5 ryahujije inyongeramusaruro za melatonine no kugabanuka gukabije kw umuvuduko wamaraso, ugereranije nitsinda rishinzwe kugenzura (38).
Ubundi bushakashatsi bwagaragaje ko umusaruro wa melatonine muke ushobora kuba intandaro y’umuvuduko ukabije w’amaraso ku bagore (39).
Icyayi kibisi gifitanye isano ninyungu zitandukanye zubuzima, harimo n’umuvuduko ukabije wamaraso (40).
Ubushakashatsi bwakozwe ku bushakashatsi 24 bwerekanye ko gufata icyayi kibisi cyangwa kunywa icyayi kibisi mu byumweru 3 16 byagabanije cyane umuvuduko wamaraso kubantu bafite kandi badafite urwego rwo hejuru (41).
Ubushakashatsi bwakozwe ku bushakashatsi 6 bwerekanye ko, iyo bufashwe mu kigero cya garama 3 cyangwa zirenga ku munsi mu byumweru 8 cyangwa bitarenze, inyongeramusaruro zagabanije cyane umuvuduko w’amaraso ku bantu bafite imyaka 50 n’abato (42).
Mu bushakashatsi bwibyumweru 12 mubantu 37 barwaye syndrome de metabolike ja itsinda ryimiterere itera indwara z'umutima j gufata garama 2 z'ifu ya ginger kumunsi byagabanije cyane umuvuduko wamaraso, triglyceride, hamwe nisukari yamaraso yisonzesha, ugereranije na placebo (43 ).
Nubwo inyongeramusaruro nyinshi zishobora kugabanya umuvuduko wamaraso, ntabwo bivuze ko inyongera zose zifite umutekano.
Ni ngombwa kumenya ko inyongera nyinshi zishobora gukorana nibiyobyabwenge bisanzwe, harimo imiti yumuvuduko wamaraso (44, 45).
Ikirenzeho, mugihe gufata bike cyane byinyongera bishobora kutagira ingaruka zo kugabanya umuvuduko wamaraso, gufata byinshi bishobora kuvamo ingaruka zikomeye.
Rero, ugomba guhora ubaza abashinzwe ubuzima mbere yo kongeramo inyongera mubikorwa byawe. Utanga ubuvuzi arashobora kugufasha kumenya igipimo cyiza kandi cyiza ukurikije ibyo ukeneye.
Byongeye kandi, ni ngombwa guhitamo ikirango cyiza. Mugihe bishoboka, gura inyongera zipimishije mugice cya gatatu kugirango zisukure nimiryango nka Reta zunzubumwe za Amerika Pharmacopeia (USP) cyangwa NSF International.
Niba ufite ibibazo bijyanye nuburyo wahitamo inyongera yujuje ubuziranenge, baza ubuvuzi bwujuje ibyangombwa nkumuganga w’imirire wanditse kugirango akugire inama.
Mbere yo gufata inyongera iyo ari yo yose, vugana n’ushinzwe ubuzima kugira ngo umenye neza ko ifite umutekano kandi ikora neza ku cyo igenewe.
Ubushakashatsi bwerekana ko inyongera zimwe zishobora gufasha kugabanya umuvuduko wamaraso. Harimo magnesium, potasiyumu, vitamine D, CoQ10, tungurusumu, n'amavuta y'amafi.
Mugihe wongeyeho kimwe cyangwa byinshi muribi byongeweho bishobora kuba byiza, ugomba kubanza kuvugana nabashinzwe ubuzima kugirango umenye neza ko inyongera ari ngombwa, umutekano, kandi neza.
Icyayi cy'amata y'icyayi ngo kirinda umwijima, gitera amata y’ibere, kandi kigabanya isukari mu maraso. Iyi ngingo ireba ibimenyetso tom
Meadowsweet nicyatsi gikoreshwa mubuvuzi gakondo. Iyi ngingo iraganira ku nyungu zishoboka n’imikoreshereze n’uburyo bwo gukora icyayi cyiza.
Hamwe namakuru menshi apakiye kuri buri kirango cyibicuruzwa, birashobora kugorana kumenya aho uhera mugihe ushaka kongeramo inyongera mumirire yawe. Iyi
Vuba aha, kalonji imaze kumenyekana kubwinyungu zayo zo kugabanya ibiro. Iyi ngingo isubiramo niba kalonji ishobora gufasha kugabanya ibiro, kimwe na asm
Isakoshi yumwungeri numuti gakondo wibimera bikoreshwa mukugabanya amaraso. Iyi ngingo irakubwira ibyo ukeneye kumenya byose kubushumba
Imizi ya Osha ifite imigenzo myinshi gakondo yuburwayi bwubuhumekero, ariko ushobora kwibaza niba murimwe murimwe rishyigikiwe nibimenyetso bya siyansi. Iyi
Amashanyarazi akata ibyuma nuburyo butamenyekanye cyane bwa oati bifata igihe cyo guteka, ariko bifite inyungu nyinshi mubuzima hamwe nuburyohe budasanzwe hamwe nimiterere. Iyi
Bryoniya ni umuti ushingiye kuri homeopathic umuti ukoreshwa mu kugabanya impatwe no kuribwa mu gifu. Byakoreshejwe kandi kuvura karande
Amavuta ya Vetiver ni amavuta yingenzi atazwi, ariko afite ibintu bikomeye. Dore ibyo ukeneye kumenya kubyerekeye inyungu zabyo nuburyo bwo kubikoresha neza.
Gutwika umunyabwenge (bizwi kandi no guswera) ni umuhango wa kera wo mu mwuka. Ubwoko bwubwenge bukoreshwa cyane bufite imiti igabanya ubukana. Soma kugirango wige morem
Igihe cyo kohereza: Werurwe-12-2021
