Malingana ndi American Heart Association, pafupifupi theka la akuluakulu a ku United States ali ndi kuthamanga kwa magazi, omwe amadziwikanso kuti ndi oopsa, ndipo ambiri sakudziwa. Kuthamanga kwa magazi kumaphatikizidwa kukhala pansi pa 120/80 mm Hg, ndipo kuthamanga kwa magazi ndi 140/90 kapena kuposa. Kuthamanga kwa magazi ndi chiwopsezo cha mtima wa mtima ndipo ngati sichilamuliridwa, chikhoza kuwononga thupi lanu ndikupangitsa mavuto.
Ngati muli ndi chidwi ndi njira zowonongeka kuti muthe kupanikizika kwa magazi, palinso umboni wakuti mankhwala ena angakhale othandiza. (Ndikofunika kuzindikira kuti zowonjezereka siziyenera kugwiritsidwa ntchito m'malo mwa chisamaliro choyenera.) Pano pali kuyang'ana pa njira zisanu ndi zinayi zomwe mungagwiritsire ntchito mankhwala achilengedwe a kuthamanga kwa magazi:
1. Garlic
Garlic ingathandize kuchepetsa kuthamanga kwa magazi , malinga ndi kafukufuku waposachedwapa. Mwachitsanzo, kafukufuku wa mayesero asanu ndi anayi omwe anafalitsidwa kale, anapeza kuti systolic magazi (chiwerengero chapamwamba mu kuwerenga) ndi diastolic magazi (chiwerengero cha pansi pa kuwerenga) chinachepetsedwa bwino ndi chithandizo ndi okalamba omwe amachokera ku malowa .
Kafukufuku wina amasonyeza kuti mankhwala omwe amachokera ku adyo, monga S-allylcysteine, amatha kusintha kwambiri m'mitsempha ndi kupuma maselo m'mitsempha ya magazi, mwinamwake polimbikitsa kupanga hydrogen sulfide komanso kupanga nitric okusakaniza kupanga (molecule yomwe ingathandize kukulitsa magazi ziwiya komanso kuthamanga kwa magazi) m'mitsempha ya mitsempha.
Kuchotsa tizilombo kungayambitse kupweteka kwa thupi ndi zotsatira zina, ndipo zingathe kuyanjana ndi mankhwala, choncho ndikofunika kukambirana ndi dokotala ngati mukuganiza kuti mutenge.
2. Mafuta a Nsomba ndi Omega-3 Mafuta Acids
Nsomba zamtundu wambiri monga saumoni ndi sardine zili pamwamba pa eicosapentaenoic acid (EPA) ndi docosapentaenoic acid (DHA), omega-3 fatty acids omwe amachititsa kuti magazi aziponderezedwa.
Mwachitsanzo, mu lipoti lofalitsidwa mu American Journal of Hypertension , ofufuza anafufuza mayesero 70 omwe anafalitsidwa kale ndipo anapeza kuti kumwa omega-3 mafuta acids kwa masabata anayi mpaka 26 kunachepetsanso systolic ndi diastolic magazi pang'ono.
Ngakhale kuti maphunziro ambiri akhala akugwiritsidwa ntchito kwambiri kwa omega-3 fatty acids, kufufuza koyambirira kofalitsidwa mu Journal of Nutrition mu 2016 kunafufuza zazing'ono za EPA ndi DHA (zomwe zimachitika podzera chakudya) ndipo anapeza kuti mankhwala a tsiku ndi tsiku amasonyeza kuchepetsa mu kuthamanga kwa magazi. Kufufuza kwina kumafunika.
3. Nkhata
Flavanols, mtundu wa antioxidant womwe umapezeka ku kakale ndi chokoleti chamdima, ungathandize ndi kuthamanga kwa magazi. Kafukufuku wina amasonyeza kuti kakaco flavanols ingapangitse mapangidwe a nitric oxide mu mitsempha ya mitsempha, zomwe zimapangitsa kuti mitsempha ya magazi ikhale yochepa komanso kuchepa kwa magazi.
Lipoti losindikizidwa mu Cochrane Database of Systematic Reviews linasanthula mayesero am'chipatala omwe anafalitsidwa kale pa zakudya za chokoleti ndi kakale ndi anthu omwe ali ndi thanzi labwino ndipo adapeza kuti mankhwala a kakale a flavanol kwa masabata awiri mpaka 18 anachititsa kuti (2 mm Hg) kuchepetsa kuthamanga kwa magazi.
Kuthamanga kwa magazi-kuchepetsa mphamvu kumawoneka kuti ndi kwakukulu kwa iwo omwe ali ndi matenda a hypertension .
4. Hibiscus
Tiyi ya Hibiscus , yomwe imadziwika kuti tiyi wowawasa, ndi tiyi yopangidwa kuchokera ku masamba a Hibiscus sabdariffa chomera. Kufufuza kwa mayesero asanu omwe anafalitsidwa kale anapeza kuti hibiscus inagwirizanitsidwa ndi kuchepetsa kwakukulu kwa systolic ndi diastolic magazi.
Ngakhale pakhala pali zotsatira zochepa chabe, tiyi ya hibiscus ingachepetse shuga, ndipo zotsatira zake zingaphatikizepo kupweteka kwa thupi, kupweteketsa kapena kupweteka kwambiri, kupweteka mutu, kumveka m'makutu, kapena kugwedeza. Hibiscus ili ndi mchere monga chitsulo ndi mkuwa, kotero kuti zochuluka zedi ziyenera kupeĊµedwa.
5. Msuzi wa Beet
Kupaka madzi a beet kungathandize kuchepetsa kuthamanga kwa magazi, malinga ndi kafukufuku waposachedwapa. Zilombozi zimakhala ndi nitrate, zigawo zomwe zimapangitsa nitric okusayidi.
Kupenda mayeso pa madzi a shuga chifukwa cha kuthamanga kwambiri kwa magazi kunapeza kuti kudya tsiku ndi tsiku kumagwirizanitsa ndi kuchepetsa kuthamanga kwa magazi.
6. Magnesium
Magnesium, mchere, masamba, nsomba, mbewu zonse, mapepala, nthochi, nthochi, ndi zakudya zina, zimachepetsanso kuchepetsa magazi, makamaka anthu omwe ali ndi vuto la magnesiamu. Mwachitsanzo, mu lipoti lofalitsidwa ku Hypertension , ofufuza anafufuza mayesero omwe adatulutsidwa kale ndipo adapeza kagulu kakang'ono pakati pa kudya kwa magnesiamu ndi kuthamanga kwa magazi.
Mwachindunji, anthu omwe amatenga mphamvu ya 368mg ya magnesium tsiku (ndalama zomwe zingapezedwe kudzera mwa zakudya) kwa miyezi itatu zakhala ndi kuchepetsa kuthamanga magazi kwa 2 mm Hg ndi diastolic magazi a 1,78 mm Hg.
Kuonetsetsa kuti mukupeza magnesium yokwanira m'kudya kwanu ndipopopotolo wanu, koma ngati mukuganiza kutenga chowonjezera, onetsetsani kuti mufunsane ndi wothandizira zaumoyo wanu. Mankhwala apamwamba mu mawonekedwe owonjezera akhoza kuyambitsa kutsekula m'mimba ndi zotsatira zina.
7. Zakudya Zakudya Zakudya Zochepa
Kusunga chakudya chopatsa thanzi chomwe chili ndi sodium koma chodzala ndi zakudya zopangira antioxidant chomera chingathe kuchepetsa kuthamanga kwa magazi. Pofuna kulima masamba, zipatso, mafuta a mkaka wambiri, mbewu zonse, mapuloteni ofewa, mtedza, ndi nyemba, Zakudya Zakudya Zoletsa Kuthamanga (DASH) amadya mafuta okhutira, mafuta a shuga, nyama yofiira komanso shuga. kukhala njira yowonjezera kudya kuti moyo wanu ukhale wathanzi.
Mu lipoti lofalitsidwa mu Journal of the American College of Cardiology , chakudya cha DASH pamodzi ndi kuchepa kwa mchere kwa milungu 12 chinachepetsa kwambiri kuthamanga kwa magazi m'thupi la anthu omwe ali ndi matenda a hypertension kapena stage 1 . Amene ali ndi mphamvu yambiri ya magazi yowerengera magazi (150 kapena kuposerapo) amakhala ndi kuchepa kwa 21 mm Hg m'magulu othamanga magazi m'munsi mwa sodium / DASH chakudya poyerekeza ndi zakudya zapamwamba kwambiri.
Mukasankha zipatso ndi ndiwo zamasamba, sankhani zipatso ndi ndiwo zamasamba zowonjezera, zomwe zimathandiza kuchepetsa zotsatira za mchere. Mitengo yapamwamba imaphatikizapo nthochi, beets, mbatata, tomato msuzi (popanda mchere wochuluka), chivwende, mbatata, nyemba, madzi a lalanje, ndi sipinachi. (Ngati muli ndi matenda a impso kapena muli ndi mankhwala ena opatsirana, pewani kuwonjezeka kwakukulu mu chakudya chanu cha potaziyamu ndikuyang'anirani ndi wothandizira zaumoyo wanu.)
Ngati mukulemera kwambiri, kutaya thupi kungathandize kuchepetsa kuthamanga kwa magazi. Zowonongeka zomwe zalembedwa mu Cochrane Database ya Zomwe Zapangidwe Zowonongeka zimapeza kuti zakudya zolemetsa zotsatilidwa kwa miyezi isanu ndi umodzi mpaka zaka zitatu zatsitsa kulemera kwa thupi ndi kuchepa kwa systolic ndi diastolic magazi mwa 4.5 mm Hg ndi 3.2 mm Hg, motero.
8. Tea
Kugwiritsa ntchito tiyi wobiriwira kapena tiyi wakuda kwa milungu inayi mpaka 24 kunagwirizanitsidwa ndi kuchepetsa kuthamanga kwa magazi, malinga ndi kafukufuku wa British Journal of Nutrition . Ngakhale mitundu yonse ya tiyi inali ndi mphamvu yochepa ya magazi, zotsatira za tiyi wobiriwira zinali zazikulu kwambiri (mwina chifukwa cha mankhwala owonjezera antioxidant).
9. Maganizo-Thupi
Mankhwala oganiza bwino monga yoga ndi kusinkhasinkha angathandize kuchepetsa nkhawa ndi kuchepa kwa magazi . Mu kafukufuku wofalitsidwa mu Journal of Alternative and Complementary Medicine , mwachitsanzo, ofufuza adafufuza zofufuza za kusinkhasinkha ndi yoga ndipo adapeza kuti machitidwe onsewa adawoneka kuchepetsa kuthamanga kwa magazi.
Kafukufuku wina anapeza kuti qi gong inachepetsa kuthamanga kwa magazi kwa anthu achikulire omwe ali ndi matenda oopsa, koma sanapeze kusiyana pakati pa kusinkhasinkha ndi machitidwe ena a thupi pa systolic blood pressure.
Zambiri zamaganizo zimaphatikizapo kupuma mozama, kubwezeretsa, ndi kulola mimba kukula ndikudzaza ndi mpweya, kenako kutulutsa ndi kutulutsa mpweya.
Mawu Ochokera
Pankhani yothandizira kuthamanga kwa magazi, mankhwala ena amapezeka kuti ali ndi kachilombo kochepa (koma komabe ndi kofunika kwambiri) pamtundu wa magazi. Zikutheka kuti sizingakwanitse kubweretsa kuthamanga kwa magazi pansi pa kuwerenga kokha palokha. Zimagwiritsidwa bwino ntchito ngati njira yowonjezereka yomwe imaphatikizapo masewera olimbitsa thupi, chakudya choyenera, zosintha za moyo, ndi mankhwala omwe dokotala akukulimbikitsani.
Pali njira zambiri zomwe mungasinthire ndondomeko yanu kuti musamayende bwino. Ngati mukuganiza kupanga kusintha kwa regimen kapena kutenga chowonjezera, onetsetsani kuti mukulankhulana ndi dokotala poyamba kuti muwone kuti ndi njira yoyenera kwa inu.
> Zotsatira:
> Juraschek SP, Miller ER 3, Weaver CM, Appel LJ. Zotsatira za kuchepa kwa Sodium ndi DASH Diet mogwirizana ndi Mliri Woyamba Wopseza Magazi. J Am Coll Cardiol. 2017 Dec 12; 70 (23): 2841-2848.
> Kass L, Weeks J, Carpenter L. Zotsatira za Magnesium Supplementation pa Kupsyinjika kwa Magazi: Meta-Analysis. European Journal of Clinical Nutrition. 2012; 66 (4): 411-418.Miller PE, Van Elswyk M, Alexander DD. Omega-3 fatty acids eicosapentaenoic acid ndi docosahexaenoic acid ndi kuthamanga kwa magazi: meta-kufufuza mayesero olamulidwa mosavuta. Am J Hypertens. 2014 Jul; 27 (7): 885-96.
> Ried K, Fakler P, Zogulitsa NP. Zotsatira za koka pamutu wa magazi. Cochrane Database Rev. Rev. 2017 Apr 25; 4: CD008893.
> Rohner A, Ried K, Sobenin IA, Bucher HC, Nordmann AJ. Kuwongolera mwatsatanetsatane ndi metaanalysis pa zotsatira za adyo kukonzekera kupsyinjika kwa magazi kwa anthu omwe ali ndi matenda oopsa. Am J Hypertens. 2015 Mar; 28 (3): 414-23.
> Zhang X, Li Y, Del Gobbo LC, et al. Zotsatira za Magnesium Supplementation pa Mliri wa Magazi: A Meta-Analysis of Randomized Double Blind Placebo-Mayesero Olamuliridwa. Kuthamanga kwa magazi. 2016 Aug; 68 (2): 324-33.
> Zolinga: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda, kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, nyengo, kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.