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Ezempilo Ukudla okufanelekile Ukudla Ukufaneleka oi-Amritha K Ngu U-Amritha K. ngo-Okthoba 19, 2020 Umfutho wegazi ungamandla egazi emithanjeni yegazi. Umfutho wegazi ojwayelekile womuntu omdala ngu-120/80 mmHg, futhi noma ikuphi ukuphambuka kulokhu kubhekwa njengokungenampilo. Ukwehla komfutho wegazi kubizwa ngokuthi yi-hypotension, kanti ukwanda kubizwa ngomfutho wegazi ophezulu [1] .
Ngokuyinhloko, umfutho wegazi ophakeme wenzeka lapho umfutho wegazi lakho ukhuphukela emazingeni angenampilo futhi kuyinkinga ejwayelekile yezempilo [okubili] . Umfutho wegazi ophezulu uvame ukukhula ngaphezu kweminyaka eminingana futhi kungenzeka ungakhombisi zimpawu. Kodwa-ke, noma ngabe azikho izimpawu, lesi simo singadala ukulimala emithanjeni yegazi nasezithweni zakho, ikakhulukazi ubuchopho, inhliziyo, amehlo nezinso [3] .
Umfutho wegazi ophakeme kwesinye isikhathi ubizwa ngokuthi umbulali othule ngoba azikho izimpawu ngenxa yawo ongaziwa iminyaka. Kepha ukudla okufanele okuqukethe i-potassium, i-fiber, i-magnesium ne-low sodium kungasiza ekulawuleni umfutho wegazi ophakeme [4] .
Yize umfutho wegazi ophakeme ungelashwa ngemithi, kubalulekile futhi ukushintsha imikhuba odla ngayo nendlela ophila ngayo. Lapha, sikunikeza ngokudla okuhle futhi okunempilo okusiza ukwehlisa umfutho wegazi ngokushesha nangokwemvelo. Bheka.
1. Isibambo
Imango licebile nge-fiber kanye ne-beta-carotene, yomibili le ethathwe njengephumelelayo ekwehliseni umfutho wegazi [5] . Ucwaningo luye lwaveza ukuthi ukufaka ukudla okune-beta-carotene ekudleni kwakho kungaba yindlela ephumelelayo yokwehlisa umfutho wegazi ngokuphepha [6] .
2. Ibhilikosi
Amabhilikosi yizithelo ezingasiza ekwehliseni umfutho wegazi bese wehlisa nengozi yezifo ezingamahlalakhona. Lesi sithelo sicebile ku-vitamin C ne-beta-carotene, okuyizikhiye zamazinga omfutho wegazi onempilo [7] .
3. I-apula
Labo abalwa nengcindezi yegazi bangafaka ama-apula ekudleni kwabo. I-Quercetin, okuyinhlanganisela etholakala ku-apula, iyasebenza ekwehliseni umfutho wegazi ngokuphepha [8] . Ama-antioxidants akhona kuma-apula angasiza ekuvikeleni noma yiziphi izinkinga ezizayo ezihlobene namazinga e-BP [9] .
4. Amagilebhisi
I-Grapefruit ingumthombo omuhle we-lycopene ne-vitamin C, emihle kakhulu ekwehliseni umfutho wegazi [10] . Egcwele amavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezingasiza ukugcina inhliziyo yakho iphilile ngokunciphisa ubungozi besifo senhliziyo, ukudla izithelo zomvini nsuku zonke kungasiza ekwehliseni umfutho wegazi ophakeme.
5. Amajingijolo
Lezi zithelo ezimibalabala nezincane zizonelisa izinyo lakho elimnandi futhi zehlise umfutho wegazi. Ama-blueberries alayishwa nge-resveratrol, ane-glycemic ephansi, ne-fiber ephezulu etholakala ukuthi iyasebenza ekwehliseni umfutho wegazi [ishumi nanye] .
6. Ikhabe
I-Watermelon iqukethe i-amino acid ebizwa nge-citrulline, engasiza ukuphatha umfutho wegazi ophezulu [12] . I-amino acid isiza ngokuxegisa imithambo yegazi nokwenza ngcono ukuguquguquka kwemithambo yegazi, ngaleyo ndlela yehlise umfutho wegazi ophakeme.
7. I-Strawberry
I-Resveratrol, i-pigment etholakala kuma-strawberry, iyasebenza ekunqandeni umfutho wegazi ophezulu futhi igcina umfutho wegazi lakho ubheke [13] . Lawa majikijolo amnandi angeza kakhulu ekudleni kwakho lapho uphethwe umfutho wegazi ophezulu.
8. Upelepele Wensimbi
Ukudla upelepele wensimbi nsuku zonke kukuthatha isinyathelo esisodwa sisondele empilweni yakho kunayizolo. Ukusetshenziswa okulawulwayo nokujwayelekile kungasiza ekwehliseni umfutho wegazi [14] . Ziwumthombo omkhulu kavithamini C, oboniswe ukuthi uthuthukisa ukusebenza kwenhliziyo nokwehlisa umfutho wegazi ezigulini.
9. Isanqante
Imifino emnandi, enemibala ayiguquguquki nje kuphela kodwa futhi inempilo. I-fibre ne-potassium ezikuqathe kungasiza ukuphatha umfutho wegazi [ishumi nanhlanu] . Futhi, izaqathe zigcwele i-beta-carotene ne-vitamin C engasiza ekugcineni amazinga we-blood pressure ephansi.
10. Utamatisi
Utamatisi unevithamini C amaningi ne-quercetin. Futhi zingumthombo omuhle we-lycopene, esiza ukunciphisa umfutho wegazi [16] . I-Lycopene iboniswe inenzuzo yokwehlisa i-cholesterol yakho nokunciphisa umfutho wegazi.
11. anyanisi
Okuthandwa kakhulu ngabaningi nokudelelwa ngabaningi (ngephunga elingemuva nangendlela elingakhalisa ngayo), u-anyanisi ungumthombo omkhulu we-quercetin osebenza kahle ekwehliseni umfutho wegazi [17] .
12. Ubhatata
Ubhatata usiza ekwehliseni umfutho wegazi ngoba ungumthombo omuhle wesitashi esimelana nomfutho wegazi ophezulu, uvithamini C kanye ne-beta-carotene [18] . Futhi, ubhatata ungumthombo omkhulu we-potassium, okusiza ngokwemvelo ukwehlisa umfutho wegazi ngokunciphisa imiphumela ye-sodium kanye nokuqina kwemithambo yegazi.
13. Beetroot
Ama-beetroots aphezulu ku-nitric oxide, engasiza ekuvuleni imithambo yegazi nokwehlisa umfutho wegazi. Ungayiphunga, uyibilise, uyigayise noma uyidle iluhlaza. Ucwaningo lukhombisa ukuthi ukuphuza ingilazi eyodwa yejusi yebhitruthi nsuku zonke kwanele ukunciphisa kakhulu umfutho wegazi kubantu abane-hypertension [19] .
14. Isipinashi
Isipinashi i-veggie eluhlaza enamaqabunga aluhlaza ukupheka. Le mifino enamaqabunga iyingozi ephindwe kathathu uma kukhulunywa ngomfutho wegazi, ngenxa yosizo lwayo lwe-beta-carotene, i-fiber ne-vitamin C [amashumi amabili] .
15. Kale
Ngokufana nesipinashi, i-kale iyinhlanganisela enhle yamaqabunga ongayenza ekudleni kwakho kwengcindezi yegazi. Ecebile ngezakhamzimba ezinomsoco kanye nama-antioxidants afana ne-lutein, omega-3 fatty acids kanye ne-flavonoids, le mifino eluhlaza enamaqabunga iyindawo enamandla yezinzuzo zezempilo [amashumi amabili nanye] .
16. Imbewu yefilakisi
Enye yezinhlamvu ezinhle kakhulu laphaya, ukusetshenziswa njalo kwembewu yefilakisi kungaxhunyaniswa nezinzuzo eziningi njengokuncipha kwesisindo esinempilo, ukukhuphula amandla nokunye. Ukunciphisa amazinga aphezulu wegazi kungabuye kufakwe ohlwini ngoba imbewu yefilakisi iwumthombo omkhulu we-fiber, kanye ne-omega-3 fatty acids, eyehlisa ukuvuvukala, igcina inhliziyo iphilile futhi ithuthukise uhlelo lokujikeleza kwegazi [22] .
17. Ushokoledi Omnyama
Ungazincishi lezi zinto ezimnandi ezingakusiza wehlise umfutho wegazi! Amashokolethi amnyama aphezulu kokuqukethwe kwe-flavonoid okusiza ekwehliseni umfutho wegazi. Ucwaningo luthole ukuthi ushokoledi omnyama, uhlobo oluqukethe okungenani i-cocoa engamaphesenti angama-50 kuye kwangama-70 angasiza ekwehliseni amazinga omfutho wegazi, ikakhulukazi kubantu abane-hypertension [2. 3] .
18. Iqanda
Iqanda, ikakhulukazi amaqanda amhlophe, alungele umfutho wegazi ophakeme [24] . Amaqanda agcwele amaprotheni angasiza ekuthuthukiseni womabili amazinga akho e-cholesterol nomfutho wegazi. Faka amaqanda esidlweni sasekuseni ukwehlisa umfutho wegazi ngokwemvelo.
19. Salmon
Izinhlanzi ezinamafutha, njenge-salmon, ziwumthombo omuhle kakhulu wamafutha e-omega-3, okucwaninga okukhombisa ukuthi kusiza ukwehlisa amazinga omfutho wegazi [25] . Ama-omega-3 fatty acids anempilo yenhliziyo anganciphisa ingozi yesifo senhliziyo futhi anciphise ukuvuvukala.
20. Ugalikhi
Amandla egalikhi awakhawulelwanga ekungezeni ukunambitheka ekudleni kwakho kuyisithako esibalulekile esingalawula izinga lengcindezi yegazi lakho. Ukusetshenziswa kukagalikhi kwandisa izinga le-nitric oxide emzimbeni wethu, okuthi nalo likhulise imithambo futhi kwehlise umfutho wegazi ezindongeni [26] . Ungadla ugalikhi ungaphekiwe noma uwengeze kusaladi lakho eliluhlaza elinamahlamvu kanye ne-thyme noma i-basil ukuze uthuthukise amandla alo ngokwengeziwe.
Okunye ukudla okungasiza ukwehlisa umfutho wegazi ngokwemvelo kungokulandelayo:
- Imikhiqizo yobisi enamafutha amancane
- Ubhontshisi nodali
- Ama-pistachio
- I-Amaranth
- Isilimo esidliwayo esinamagatsha anamanzi
- I-broccoli
- Iyogathi yamaGrikhi
- Amakhambi nezinongo ezifana ne-cilantro, isafron, i-lemongrass, ikhumini elimnyama, i-ginseng, isinamoni, i-cardamom, i-basil elimnandi ne-ginger [27]
- Ama-walnuts
- Ibhanana
- Ezinye izithelo ezisawolintshi ezinjengewolintshi nolamula
- Imbewu yamathanga
Encwadini Yokugcina…
Ukwelashwa kwe-hypertension kufaka phakathi kokubili imithi kanye nokushintsha kwempilo enempilo. Uma ungelashwa, lesi simo singaholela ezindabeni zezempilo, kufaka phakathi isifo senhliziyo nesifo sohlangothi. Uma unamazinga aphezulu wegazi noma ufuna ukugcina umfutho wegazi ophilile, engeza ukudla okubalwe ngenhla ekudleni kwakho ngemuva kokuxoxa ngokufanele wena nodokotela wakho.
