Ho feta 30% ea baahi ba lefats'e ba na le khatello e phahameng ea mali, e nkoang e le eona ntho e ka sehloohong e ka fetolang kotsi ea lefu la pelo le lefu la pele (1).
Leha ho le joalo, mekhoa e mengata e ka u thusa ho fokotsa khatello ea mali, e kang ho ja lijo tse nang le phepo e nepahetseng, ho khaotsa ho tsuba, ho fokotsa ho noa joala, ho ikoetlisa le ho lahleheloa ke mafura a mangata 'meleng (2).
Magnesium ke liminerale tse bohlokoa bakeng sa mesebetsi e mengata ea 'mele, ho kenyelletsa le taolo ea khatello ea mali (3).
Boithuto bo bontša hore li-supplement tsa magnesium li ka thusa ho fokotsa khatello ea mali ka ho eketsa tlhahiso ea molek'hule ea nitric oxide ja e thusang ho phomola methapo ea mali (4).
Tlhahlobo ea lithuto tsa 11 tse sa tloaelehang li fumane hore magnesium, e nkiloeng ho 365 450 mg ka letsatsi ka karolelano ea likhoeli tsa 3.6, e fokolitse haholo khatello ea mali ho batho ba nang le maemo a sa foleng a bophelo (5).
Tlhahlobo e 'ngoe ea lithuto tsa 10 ho batho ba fetang 200,000 e bontšitse hore ho ja lijo tse ngata tsa magnesium ho ka sireletsa khahlanong le khatello e phahameng ea mali pele. Keketseho e 'ngoe le e' ngoe ea 100-mg letsatsi le leng le le leng ea magnesium ea lijo e ne e amahanngoa le ho fokotseha ha 5% kotsing e phahameng ea mali (6).
Lipatlisiso li bontša hore batho ba nang le khatello e phahameng ea mali ba atisa ho ba le maemo a tlaase a vithamine D ho feta ba se nang boemo bona (7, 8).
Liphuputso li boetse li bontša hore litekanyetso tse phahameng tsa vithamine D maling li ka thusa ho sireletsa khahlanong le khatello e phahameng ea mali.
Tlhahlobo ea lintlha ho batho ba fetang 300,00 e fumane hore ba nang le maemo a phahameng ka ho fetisisa a vithamine D ba na le kotsi e ka bang 30% e fokotsehileng ea khatello e phahameng ea mali, ha e bapisoa le ba nang le maemo a tlaase ka ho fetisisa (9, 10).
Kahoo, batho ba nang le khatello e phahameng ea mali ba lokela ho hlahloba maemo a bona a vithamine D le ho tlatsetsa ka nepo.
Ka mohlala, li-supplement tsa vithamine B2 (riboflavin) li bontšitsoe ho thusa ho fokotsa khatello ea mali ho batho ba baholo ba nang le liphetoho tsa liphatsa tsa lefutso tsa methylenetetrahydrofolate reductase (MTHFR), tse etsang hore khatello e phahameng ea mali e be teng (11, 12, 13).
Folic acid le folate supplements j vitamin B9 j le tsona di ka theola kgatello ya madi ho batho ba nang le lefu la pelo. Ntle le moo, tšebeliso e phahameng ea folate ho batho ba baholo ba bacha e ka sireletsa khahlanong le boemo bona hamorao bophelong (14, 15).
Leha lithuto tsa liphoofolo li fana ka maikutlo a hore vithamine B6 e tlatselletsa le eona e fokotsa khatello e phahameng ea mali, lipatlisiso tsa batho lia haella (16).
Potassium e ka 'na ea e-ba eona tlatsetso ea phepo e nepahetseng ka ho fetisisa bakeng sa taolo ea khatello ea mali. Liphuputso li fana ka maikutlo a hore ho eketsa ho ja ha hao ka lijo kapa li-supplement ho thusa ho fokotsa khatello ea mali e phahameng (17, 18, 19, 20).
Tlhahlobisong ea lithuto tse 23, li-supplement tsa potasiamo li lebisitse ho theoheng ho tlase empa ho hoholo ha khatello ea mali, ha ho bapisoa le placebo (18).
Maikutlo a mang a hlokomela hore li-supplement tsena li bolokehile ebile li sebetsa, leha li bonahala li sebetsa haholo ho batho ba nang le khatello e phahameng ea mali ba latelang lijo tse phahameng tsa sodium (19, 21).
Coenzyme Q10 j eo hangata e bitsoang CoQ10 j ke molek'hule e kang vithamine e entsoeng ke 'mele oa hau mme e fumanoa lijong tse itseng (22).
Tlhahlobo ea lithuto tse 17 e fumane hore CoQ10 e tlatsetsa haholo e fokolitse khatello ea mali ea systolic, e leng palo e holimo ha ho baloa (23).
Tlhahlobo ea likhele tsa litlhahlobo tse 7 ho batho ba 4,676 e bonts'itse hore litlatsetso tsa L-arginine li fokolitse haholo khatello ea mali ho batho ba nang le maemo a holimo, hammoho le khatello ea mali ea diastolic ho basali ba baimana ba nang le maemo a holimo (25).
Ho feta moo, tlhahlobo e fumane hore L-arginine e tlatselletsa e ntlafalitse haholo ts'ebetso ea methapo ea mali le phallo ea mali (25).
Vithamine C ke limatlafatsi tse qhibilihang ka metsing tseo 'mele oa hau o li hlokang bakeng sa mekhoa e mengata ea bohlokoa. Le hoja liphetho tsa lipatlisiso li tsoakane, lipatlisiso tsa morao-rao li fana ka maikutlo a hore li-supplement tsa vithamine C li ka thusa ho theola khatello ea mali.
Ha ho hlahlojoa lithuto tse 8 ho batho ba nang le khatello e phahameng ea mali, ho nka 300 1,000 mg ka letsatsi ea vithamine C ho fokolitse maemo a bona haholo (26).
Lipatlisiso li boetse li fana ka maikutlo a hore batho ba nang le maemo a tlase a mali a vithamine ena ba na le kotsi e kholo ea khatello e phahameng ea mali ho feta ba nang le maemo a nepahetseng a vithamine C (27).
Hangata baatlelete ba nka li-supplement tsa beetroot ho matlafatsa ts'ebetso ea boikoetliso hobane meroho ena ea motso e ntlafatsa phallo ea mali le ho tsamaisa oksijene mesifa ea hau (28).
Hoa thahasellisa hore li-supplement tsa beetroot li bontšitsoe ho fokotsa khatello ea mali ho batho ba nang le khatello e phahameng ea mali le ntle le eona (28, 29).
Mohlala, tlhahlobo ea lithuto tse 11 e senotse hore lero la beetroot le theola khatello ea mali ho batho ba nang le boemo bona le ba se nang bona (30).
Konofolo e hokahane le melemo e fapaneng, ho kenyelletsa khatello ea mali e fokotsehileng le kotsi ea lefu la pelo (31).
Ho eketsa konofolo kemisong ea hau ho ka thusa ho theola khatello ea mali ka tlhaho. Ha e le hantle, tlhahlobo ea lithuto tsa 12, konofolo e tlatsetsa e fokolitse khatello ea mali ea systolic le diastolic ka karolelano ea 8.3 mmHg le 5.5 mmHg, ka ho latellana (32).
Bafuputsi ba hakanya hore phokotso ena e ka thusa ho fokotsa kotsi ea ho otloa ke lefu la pelo, lefu la pelo le lefu la methapo ea pelo ka 40% (32).
Oli ea tlhapi e ka ntlafatsa bophelo bo botle ba pelo ka ho fokotsa lipids maling, ho ruruha le khatello e phahameng ea mali. Liphuputso li bontša hore ba nang le khatello e phahameng ea mali ba ka rua molemo ho li-supplement tsa oli ea tlhapi e phahameng haholo (33).
Tlhahlobong e le 'ngoe, ho nka mafura a Omega-3 EPA le DHA, ho kenyelletsa le li-supplement tsa oli ea tlhapi, ho lebisitse ho phokotso e kholo ea 4.51 le 3.05 mmHg khatellong ea mali ea systolic le diastolic, ka ho latellana, ho batho ba nang le khatello e phahameng ea mali ba neng ba sa noe meriana (34). ).
Ho feta moo, lipatlisiso li bontša hore maemo a phahameng a mali a omega-3 a ka sireletsa khahlanong le khatello e phahameng ea mali (35).
Li-probiotic ke libaktheria tse molemo tse fumanehang ka maleng a hau. Litlatsetso tse nang le libaktheria tsena li amahanngoa le melemo e mengata ea bophelo bo botle, ho kenyelletsa le khatello e tlase ea mali.
Ha ho hlahlojoa lithuto tse robong, li-supplement tsa probiotic li fokolitse haholo maemo a khatello ea mali, ha li bapisoa le lihlopha tsa taolo (36).
Leha ho le joalo, bafuputsi ba hlokometse hore phekolo e ne e sebetsa haholo ha mefuta e mengata ea li-probiotics e nkoa, li-supplement li nkiloe bakeng sa libeke tsa 8 kapa nako e telele, 'me tekanyo ea letsatsi le letsatsi e ne e le kholo ho feta 10 limilione tse likete tse etsang li-colon-forming units (CFUs) (36).
Ka ho hlakileng, tlhahlobo e 'ngoe e fumane hore li-probiotic li tlatsetsa haholo ho fokotsa khatello ea mali ho batho ba nang le maemo a phahameng, ha ho bapisoa le lihlopha tsa taolo (37).
Melatonin ke hormone e entsoeng ke 'mele oa hau eo u ka e nkang e le tlatsetso. Leha li-supplement tsena li sebelisoa haholo ho khothaletsa boroko, li amahanngoa le melemo e meng ea bophelo bo botle.
Ka mohlala, liphuputso li bontša hore melatonin e tlatsetsang e ka fokotsa khatello ea mali ho batho ba nang le maemo a phahameng.
Tlhahlobo ea lithuto tse 5 tse amanang le melatonin e tlatselletsang phokotsong e kholo ea maemo a khatello ea mali, ha e bapisoa le lihlopha tsa taolo (38).
Phuputso e 'ngoe e bontšitse hore tlhahiso e tlase ea melatonin e ka ba kotsi ea khatello e phahameng ea mali ho basali (39).
Tee e tala e amahanngoa le mefuta e fapaneng ea melemo ea bophelo bo botle, ho kenyelletsa le maemo a bophelo bo botle ba khatello ea mali (40).
Tlhahlobo ea lithuto tsa 24 e bontšitse hore ho nka li-supplement tsa tee tse tala kapa ho noa tee e tala bakeng sa libeke tse 3 16 haholo ho fokotsa khatello ea mali ho batho ba nang le maemo a phahameng le ba se nang (41).
Tlhahlobo ea lithuto tse 6 e fumane hore, ha e nooa ka litekanyetso tsa ligrama tse 3 kapa ho feta ka letsatsi bakeng sa libeke tse 8 kapa tse fokolang, ginger e tlatsetsa haholo e fokotsa khatello ea mali ho batho ba lilemo li 50 le ba banyenyane (42).
Phuputsong ea libeke tse 12 ho batho ba 37 ba nang le metabolic syndrome ja sehlopha sa maemo a phahamisang kotsi ea lefu la pelo j ho nka ligrama tse 2 tsa phofo ea ginger ka letsatsi ho theola haholo khatello ea mali, triglycerides le tsoekere e potlakileng ea mali, ha e bapisoa le placebo (43). ).
Le hoja li-supplement tse 'maloa li ka fokotsa maemo a khatello ea mali, ha ho bolele hore tlatsetso e' ngoe le e 'ngoe e bolokehile.
Ho bohlokoa ho tseba hore li-supplement tse ngata li ka sebelisana le lithethefatsi tse tloaelehileng, ho kenyelletsa le meriana ea khatello ea mali (44, 45).
Ho feta moo, le hoja ho noa tlatsetso e nyenyane ho ka 'na ha se ke ha e-ba molemo ho fokotsa khatello ea mali, ho noa haholo ho ka baka litla-morao tse tebileng.
Kahoo, o lokela ho lula u buisana le mofani oa tlhokomelo ea bophelo pele u eketsa tlatsetso efe kapa efe kemisong ea hau. Ngaka ea hau ea tlhokomelo ea bophelo e ka u thusa ho fumana tekanyo e sireletsehileng le e sebetsang ho latela litlhoko tsa hau.
Ho feta moo, ho bohlokoa ho khetha mofuta oa boleng bo holimo. Ha ho khonahala, reka li-supplement tse kileng tsa etsoa liteko tsa mokha oa boraro bakeng sa bohloeki ke mekhatlo e kang United States Pharmacopeia (USP) kapa NSF International.
Haeba u na le lipotso mabapi le mokhoa oa ho khetha tlatsetso ea boleng bo holimo, botsa mofani oa tlhokomelo ea bophelo ea tšoanelehang joaloka setsebi sa lijo se ngolisitsoeng bakeng sa keletso.
Pele o noa tlatsetso efe kapa efe, buisana le mofani oa tlhokomelo ea bophelo ho netefatsa hore e bolokehile ebile e sebetsa hantle bakeng sa ts'ebeliso ea eona e reriloeng.
Lipatlisiso li bontša hore li-supplement tse ling li ka thusa ho theola khatello ea mali. Tsena li kenyelletsa magnesium, potasiamo, vithamine D, CoQ10, konofolo le oli ea tlhapi.
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Nako ea poso: Mar-12-2021
