7 Ukutya okuchaphazela uxinzelelo lwegazi

Ukutya okuninzi kunokuchaphazela uxinzelelo lwegazi - ezinye (ezifana nezikhuthazo ezibuthathaka ezitholakala kwikhofi kunye netiyi) ixesha elifutshane, abanye (njengetyuwa) ngaphezu kwexesha elide. Ukwazi ukuba yikuphi ukutya okutya okunye - kunye nokuya kukugwema-kunokukwenza umehluko kwintliziyo yakho impilo. Ngomnye wezondlo kunye nezokutya ezidweliswe ngezantsi ziboniswe ukuba zithintele uxinzelelo lwegazi.

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Ityuwa

Nangona kukho ukungavumelani malunga nendima echanekileyo yokuba ityuwa idlala kwingcinezelo ephezulu yegazi, akukho mbuzo ukuba uxinzelelo lwegazi kunye nokutya kweetyuwa kuhlobene. Ubungqina obuqinileyo bubonisa ukuba abanye abantu banokukhathazeka ngokungaqhelekanga kwityuwa kwaye ukusetyenziswa kweetyuwa kunokubabeka engozini ephezulu yesifo senhliziyo. Ngelixa iinkcukacha zingekaze zenziwe, ukuphaphazela ngetyuwa yakho kunokuncedisa ukunciphisa umngcipheko wexinzelelo oluphezulu lwegazi okanye wenze lula ukulawula ingcinezelo yegazi .

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Caffeine

I-caffeine yinto ekhuthazayo efundwa kwiiyi, ikhofi, i-cocoa kunye nezinye i-sodas. Ikhuthaza inkqubo yesantya kunye nokwandisa izinga lentliziyo, izinga lokunciphisa umzimba kunye negazi. Le miphumo, nangona kunjalo, yinto yesikhashana, kunye nexesha elide lokusetyenziswa kwe-caffeine kunokumangalisa. Izifundo ezininzi zibonise ukuba ukusela ukusela i-coffee is adibene ne-hypertension kwaye kumaxesha amaninzi, ukutya rhoqo ikhofi kunokunciphisa umngcipheko wegazi ophezulu.

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Utywala

Izifundo zibonise ukuba ukusela ngokwemodareyitha yobutywala kubonakala kukukhusela ekukhuseleni kwegazi, ukuhlasela kwentliziyo kunye nezinye izifo zentliziyo. Iingcamango kukuba utywala uchaphazela iindonga zeemithana yegazi, ukutshintsha ukunyaniseka kwazo nokutshintsha indlela abaphendula ngayo "imiyalezo ethile" ephathwe ngama-hormone. Ukudibanisa kwezi ziphumo zibini kukhokelela kwingcinezelo engaphantsi kwegazi kunye nomsebenzi ongaphantsi kwenhliziyo yakho. Ngokwamaxabiso amaninzi, nangona kunjalo, utywala unemiphumo echasene nayo - inyuse ukuqina komkhuhlane wegazi, iphakamisa izinga elipheleleyo loxinzelelo lwe-metabolism, kwaye libeka iimfuno eziphezulu entliziyweni.

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Ifolic acid

I-Folate - i-vitamin B efunyenwe kwimifuno, izithelo ze-citrus kunye neembotyi-kunye ne-acid e-folic (efunyenwe kwintlobo yesonka kunye nesonka e-US) inokunceda ukunciphisa uxinzelelo lwegazi (nokukhusela ukuqala koxinzelelo lwegazi) kwiiyithithi ezingama-800 ngemini - ngokuphindwe kabini isibonelelo somhla ngemihla esinconywayo. Ukubanjwa? Imiphumo emihle ye-folic acid iye yaboniswa kuphela kubasetyhini. Uphononongo luka-2015 lufumene ukuba ukufakelwa kwe-folic acid kwandisa ukwanda kwe-vasodilation (ukuvulwa kwemithambo yegazi evumela igazi ukuba ligijime ngokukhululekile) kubantu abadala, kodwa abatsha abantu abadala.

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Potassium

I-Potassium ibaluleke kakhulu kwi-potrothete efunyenwe kwiitatayi, i-yogurt, intlanzi, i-avocados kunye ne-squash yasebusika. Abaninzi baseMerika abafumani imali ephakanyisiweyo kwizidlo zabo (4,700 mg / ngosuku kubantu abadala). Ukungasebenzisi i-potassium ngokwaneleyo kubangela ukunyuka kwengcinezelo yegazi kunye nobungozi obuninzi bokuba nesifo. I-Potassium isebenza ngokuguqula indlela imithambo yegazi isabela ngayo kwimilayezo ethile yeekhemikhali emzimbeni, ekuncedeni ukuba igcinwe kwaye ikhululeke. Ukutya iintlobo ezahlukeneyo zokutya-kuquka izityalo kunye nemifuno, intlanzi kunye nemveliso yobisi-kubalulekile ekuthintela nasekulawuleni uxinzelelo lwegazi oluphezulu.

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Magnesium

I-Magnesium isondlo esitholakalayo ekutya okuninzi, njenge-grains epheleleyo, i-yogurt, kunye nemifuno eluhlaza, kunye nezongezelelo, idlala indima ekulawuleni uxinzelelo lwegazi.

Nangona i-magnesium isongezelelo ibonakala ibe nempembelelo encinane (nangona kunjalo) kwixinzelelo legazi, ukutya okuphezulu kwi-magnesium kubonakala kunciphisa uxinzelelo lwegazi. Ukutya okuphezulu kwi-magnesium (njengokutya kwe-DASH), kubuye kuphakame kwelinye uxinzelelo lwegazi-ukunciphisa izondlo, ezifana ne-potassium ne-calcium.

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Vitamin D

I-Vitamin D ibaluleke kakhulu izondlo ezilawula imisebenzi emininzi emzimbeni. Sininzi sisitokisini sethu sokunikezela kweD ngokukhanya kwelanga, nangona kubakho ukutya kwezinye izinto, ezifana neentlanzi ezinobuthi kunye nobisi.

Inceda ukulawula izinga le-calcium egazini kunye negalelo kumgaqo wegazi . Idatha ayifani ngokucacileyo malunga nokuba yintoni - ukuba nayiphi na into-ukhuseleko lunokufumaneka kwi-vitamin D, kodwa kukho ubungqina obuqinileyo obubonisa ukuba ukungabikho kwe-vitamin D kunokukhokelela kwingcinezelo yegazi ephezulu kunye nezinye iingxaki zentliziyo. Ukuba uhlala ngasenyakatho kumgca weMason-Dixon, amathuba okuba unako ukufumana i-D ngokwaneleyo kwaye unokufuna ukuba ungeze.

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