Ngokutsho kwe-American Heart Association, malunga nesiqingatha sabantu base-US abanomfutho ophezulu wegazi, owaziwa ngokuba yi-hypertension, nabaninzi abakwaziyo. Uxinzelelo lwegazi oluqhelekileyo lubonwa phantsi kwe-120/80 mm Hg, kwaye uxinzelelo lwegazi oluphezulu ngu-140/90 okanye ngaphezulu. Umxinzelelo ophezulu wegazi ngumngcipheko weemeko zentliziyo kwaye ukuba awulawulwa, ungonakalisa umzimba wakho kwaye ukhokelela kwiinkathazo.
Ukuba unomdla kwizisombululo zendalo zengcinezelo yegazi engcono, kukho ubungqina bokuba ezinye izilungiso zinganceda. (Kubalulekile ukuqaphela ukuba izongezelelo akufanele zisetyenziswe njengenxalenye yokunyamekela okuqhelekileyo.) Nakhu ukujonga kwiindlela ezithoba zokusebenzisa izilwanyana zemvelo zengcinezelo yegazi ephezulu:
1. Garlic
Iigalic zinokunceda ukunciphisa uxinzelelo lwegazi , ngokutsho kophando lwakutshanje. Ukuhlaziywa kwezilingo ezisi-9 ezipapashwe ngaphambili, umzekelo, ufumene ukuba uxinzelelo lwegazi lwe-systolic (inombolo ephezulu ekufundeni) kunye ne-diastolic yegazi (inombolo ephantsi ekufundeni) yancitshiswe ngempumelelo ngonyango kunye ne-garlic ekhulile i-extrabo .
Olunye uphando lubonisa ukuba iifom e-garlic extract, efana ne-S-allylcysteine, inokuphucula u-elasticity kwimithambo yegazi kwaye ikhulule iiseli ze-muscle kwimithambo yegazi, mhlawumbi ngokuvuselela imveliso ye-hydrogen sulfide kunye nokwandisa imveliso ye-nitric oxide (i-molecule engakunceda ukwandisa igazi iinqanawa kunye noxinzelelo lwegazi) kwimithambo yegazi.
Ukukhishwa kweebilisi kungabangela ukuguliswa kwesisu kunye nezinye iziphumo ezibi, kwaye ziyakwazi ukusebenzisana namachiza, ngoko kubalulekile ukuthetha nodokotela wakho ukuba ucinga ukuyithatha.
2. I-Oil Oil kunye ne-Omega-3 Fatty Acids
Iintlanzi ezinamafutha ezinjenge-salmon kunye ne-sardine ziphezulu kwi-eicosapentaenoic acid (EPA) kunye ne-docosapentaenoic acid (DHA), i-omega-3 fatty acids edlala indima kwingcinezelo yegazi.
Ngxelo epapashwe kwi- American Journal of Hypertension , umzekelo, abaphandi bahlalutya iilingo ezingama-70 ezipapashwe ngaphambili kwaye bafumanisa ukuba ukusetyenziswa kwe-omega-3 fatty acids kwiine-26 ukuya kwiiveki ezingama-26 kunciphise i-systolic ne-diastolic yegazi.
Nangona uphando oluninzi luye lwasebenzisa amanqanaba aphezulu e-omega-3 e-fatty acids, uphando olwalupapashwe kwi- Journal of Nutrition ngo-2016 luhlolisise ixabiso elincinci le-EPA kunye ne-DHA (ngokuqhelekileyo yinto enokuyifumana ngokutya okutya) kwaye yafumanisa ukuba amayeza omhla ngemihla ibonisa ukunciphisa kwi-blood pressure systolic. Uphando olongezelelweyo lufunekayo.
3. Icocoa
I-Flavanols, uhlobo lwe-antioxidant efunyenwe kwi-cocoa kunye ne-tsokolate emnyama, lunokunceda ngegazi eliphezulu. Olunye uphando lubonisa ukuba i-cocoa i-flavanol inokunyusa ukwakhiwa kwe-nitric oxide emithanjeni yegazi, okubangelwa ukuhlanjululwa kwemithambo yegazi kunye negazi eliphantsi.
Ingxelo epapashwe kwiDatabase yaseCchrane yeeNkqubo eziPhononongo zihlalutye iimvavanyo zeklinikhi ezashicilelwe ngaphambili kwi-tshocolate kunye nemikhiqizo ye-cocoa kunye nokuxinzelelo lwegazi kubantu abadala abadala kwaye bafumanisa ukuba ukusetyenziswa kweemveliso ze-cocoa ezicebile ze-cocoa kwiiveki ezimbini ukuya kwezi-18 kwabangela encinci (2 mm Hg) ukunciphisa uxinzelelo lwegazi.
Impembelelo yokunciphisa igazi ibonakala inkulu kulabo abaneengcinezelo zangaphambili .
4. iHibiscus
I-Hibiscus tea , eyaziwa nangokuthi itiye emuncu, itiye eyenziwe ukusuka kumagqabi esityalo seHibiscus sabdariffa . Uhlalutyo lwezilingo ezinhlanu ezipapashwe ngaphambili zafumanisa ukuba i-hibiscus yayidibene nokunciphisa okukhulu kwi-systolic kunye ne-diastolic yegazi.
Nangona kukho ezimbalwa iziphumo ezibikwe ngempembelelo, itiye le-hibiscus linganciphisa izinga lokushukela egazini, kunye nemiphumo emibi ingabandakanya ukugaya ukutya, ukugqithisa ngokweqile okanye ukuhlungubalaza, intloko, ukukhalaza ezindlebeni, okanye ukukhahlela. I-Hibiscus iqukethe iimaminerali ezinjengetsimbi kunye nobhedu, ngoko ke iimali ezigqithisileyo kufuneka zigwenywe.
5. IJeet yeJeet
Ukumisa i-beet juice kunokunceda ukunciphisa uxinzelelo lwegazi oluphezulu, ngokutsho kophando olutsha. Iibhontshi ziqukethe i-nitrate engaphelelanga, izakhi ezandisa i-nitric oxide.
Ukuphononongwa kwezilingo kwijusi ye -etroet yexinzelelo yegazi ephezulu ifunyenwe ukuba ukusetyenziswa kwe-beetroot imihla ngemihla kwahlanganiswa nokunciphisa uxinzelelo lwegazi lwe-systolic.
6. I-Magnesium
I-Magnesium, i-mineral efunyenwe kwimifuno enamaqabunga, amanqatha, imbewu, iintlanzi, iigrains, i-avocados, ibhanana kunye nokutya okunye, kunokunciphisa ngokunyanisekileyo uxinzelelo lwegazi, ingakumbi kubantu abanokukhubazeka kwe-magnesium. Ngxelo epapashwe kwi- Hypertension , umzekelo, abaphandi bahlalutya iimvavanyo zeklinikhi ezipapashwe ngaphambili kwaye bafumana ubudlelwane obuncinci phakathi kwe-magnesium intakeko kunye negazi eliphantsi.
Ngokukodwa, abantu bathatha umlinganiselo we-368mg we-magnesium ngosuku (isixa esinokufunyanwa ngokutya) kwimizuzu emithathu ukunciphisa uxinzelelo lwegazi lwe-2 mm Hg kunye ne-diastolic yegazi ye-1.78 mm Hg.
Ukuqinisekisa ukuba ufumana i-magnesium ngokwaneleyo kukubheja kwakho kakuhle, kodwa ukuba ucinga ukuthatha isongezelelo, qiniseka ukuba udibanise nomboneleli wakho wezempilo. Amanqanaba aphezulu kwifom yokuncedisa ingabangela ukuhanjiswa kunye nezinye iziphumo.
7. Ukutya kunye ne-Low Sodium Intake
Ukunamathela kwisondlo esinokulinganisela esisezantsi kwi-sodium kodwa elayishwe ukutya okuvelisa i-antioxidant-plant kunokunciphisa uxinzelelo lwegazi. Ngokugxininiswa kwimifuno, iziqhamo, i-fat fat fat, i-grains epheleleyo, iprotheni ephilileyo, i-nut, kunye ne-legumes, i-Approach Dietary to Stop Hypertension (DASH) yokutya iyancipha kwi-fat fat, i-cholesterol, inyama ebomvu kunye noshukela kwaye ithathwa ukuba yindlela yokutya eyintloko yokugcina intliziyo yakho iphilile.
Kwimbiko eshicilelwe kwiNcwadi ye-American College of Cardiology , ukutya kwe-DASH kunye ne-til-low calme yeeyure ezili-12 kunciphisa kakhulu i-systolic blood pressure kubantu abane-hypertension okanye isigaba se-hypertension . Abo babenomlinganiselo ophezulu wegazi we-systolic (150 okanye ngaphezulu) banomlinganiselo wokunciphisa ama-21 mm Hg kwi-blood pressure ye-systolic kwi-sodium ephantsi / i-DASH yokutya xa kuthelekiswa nokutya okuphezulu.
Xa ukhetha iziqhamo kunye nemifuno, khetha izithelo kunye nemifuno e-richassium-rich riches, eyanceda ukulinganisela iziphumo zetyuwa. Imithombo ephambili ibandakanya iibhanana, iibhotile, iitatata ezinomsoco, i-tomato sauce (ngaphandle kwetyuwa enezongezo), i-velon, iitapile, iimbotyi, ijusi ye-orange kunye nesipinashi. (Ukuba unesifo seengqondo okanye uthatha imithi ethile yegazi, gweba ukwanda okwenziwe kwi-potassium yakho kunye nokutshekisha nomboneleli wakho wezempilo.)
Ukuba ukhuluphele, ukulahlekelwa isisindo kunokunceda ukunciphisa uxinzelelo lwegazi. Uhlaziyo olupapashwe kwiDatabase yaseCchrane yeeNkqubo eziPhononongo zifumene ukuba ukutya kokulahlekelwa kwesisindo kulandelwe iinyanga ezintandathu ukuya kwiminyaka emithathu kunciphise ubunzima bomzimba kwaye kunciphisa uxinzelelo lwegazi lwe-systolic kunye ne-diastolic ngo-4.5 mm Hg no-3.2 mm Hg, ngokulandelanayo.
8. Ita
Ukusetyenziswa kweti ehlaza okanye itiye elimnyama kwiiveki ezine ukuya kwii-24 kwadibaniswa nokunciphisa uxinzelelo lwegazi, ngokutsho kwe- British Journal of Nutrition . Nangona zombini iintlobo zeehay zinefuthe elibi kwixinzelelo legazi, umphumo weti eluhlaza wawukhulu kakhulu (mhlawumbi ngenxa yokhuseleko oluphezulu lwe-antioxidant).
9. I-Mind-Body
Ukunyangwa komzimba njengokwenza i-yoga nokucamngca kunokunceda ukunciphisa uxinzelelo lwakho kunye noxinzelelo lwegazi oluphantsi . Kwiphononongo epapashwe kwiNcwadana yoNyango kunye noTywala oluNcedisayo , umzekelo, abaphandi bahlalutya uphando malunga nokucamngca kunye ne-yoga kwaye bafumanisa ukuba zombini izenzo zabonakala zinciphisa uxinzelelo lwegazi.
Olunye uphando lufumene ukuba i-qi gong yanciphisa uxinzelelo lwegazi kubantu abadala abanomfutho wegazi ophezulu, kodwa bafumanisa ukungabikho umahluko phakathi kokucamngca kunye neminye imizimba yengqondo kwi-systolic blood pressure.
Uninzi lwengqondo lomzimba luquka ukuphefumula ngokujulile, ukuxilisa, nokuvumela isisu ukuba sandise kwaye sigcwalise umoya, kwaye usebenzise ukuphefumula nokukhulula umoya.
ILizwi
Xa kuziwa ukulawula uxinzelelo lwegazi, ezinye iziphumo ziye zafunyanwa zibe neyona ncinane kakhulu (kodwa isisiphumo esiphumeleleko) kwixinzelelo legazi. Akunakwanele ukuzisa uxinzelelo oluphezulu lwegazi phantsi kokufunda ngokuqhelekileyo ngokwakho. Ziyasetyenziswa ngokugqithiseleyo njengenxalenye yendlela ebanzi edibanisa ukuzivocavoca, ukutya okunokulinganisela, ukuguqulwa kwendlela yokuphila, kunye naluphi na unyango ogqirha ugqirha kuwe.
Kukho iindlela ezininzi onokutshintsha indlela yakho yokusebenza ukuze uphathe kakuhle ingcinezelo yakho yegazi. Ukuba ucinga ukwenza utshintsho kwi-regimen yakho okanye ukuthatha isongezelelo, qiniseka ukuba uthetha nodokotela wakho kuqala ukuqinisekisa ukuba yindlela efanelekileyo kuwe.
> Imithombo:
> Juraschek SP, Miller ER 3rd, Weaver CM, Appel LJ. Iimpembelelo zokunciphisa i-sodium kunye ne-DASH Diet ngokubhekiselele kwiNtsholongwane yokuHlaba kwegazi. J Am Coll Cardiol. 2017 Dec 12; 70 (23): 2841-2848.
> I-Kass L, iiVeki J, Umbazi weLpenter L. Impembelelo ye-Magnesium Supplementation kwixinzelelo lwegazi: i-Meta-Analysis. I-European Journal ye-Clinical Nutrition. 2012; 66 (4): 411-418.Miller PE, Van Elswyk M, Alexander DD. I-omega-3 fatty acids i-eicosapentaenoic acid kunye ne-docosahexaenoic acid kunye noxinzelelo lwegazi: i-meta-analysis of trials. Am J Hypertens. 2014 Julayi; 27 (7): 885-96.
> U-Ried K, i-Fakler P, i-Stocks NP. Umphumo we-cocoa kwixinzelelo legazi. I-Cochrane Database Syst Rev. 2017 Apr 25; 4: CD008893.
> URohner A, uMlambo K, uSobenin IA, uBucher HC, u-Nordmann AJ. Ukuphononongwa ngokuchanekileyo kunye ne-metaanalysis kwimiphumo yokulungiswa kwamagilekhi kwingcinezelo yegazi kubantu abanegazi eliphezulu. Am J Hypertens. Ngo-2015 uMar; 28 (3): 414-23.
> Zhang X, Li Y, Del Gobbo LC, et al. Iimpembelelo zeMagnesium Supplementation kwi-Pressure Press: I-Meta-Uhlalutyo lwee-Double-Blind Placebo-Controled Trials. U xinzelelo. 2016 Aug; 68 (2): 324-33.
> Intsingiselo: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alinalo isiluleko, ukuxilonga okanye unyango ngumgqirha onikwe ilayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.