Maererano neAmerican Heart Association, inenge hafu yevanhu vakuru vekuAmerica vane kukwirira kweropa, iyo inozivikanwa sehutachiona, uye vazhinji havazvizivi. Kazhinji kuwedzera kweropa kunofungidzirwa kuva pasi pe 120/80 mm Hg, uye kuwedzerwa kweropa kune 140/90 kana kupfuura. Kuwedzera kweropa kunokonzerwa nemamiriro ezvinhu emwoyo uye kana isina kudzora, zvinogona kukuvadza muviri wako uye zvinotungamirira kumatambudziko.
Kana iwe unofarira kugadziriswa kwezvakagadziriswa kwehuwandu hwekumanikidza kweropa, pane humwe uchapupu hwokuti dzimwe mishonga inogona kubatsira. (Zvakakosha kuziva kuti kuwedzera hakufaniri kushandiswa sechinotsiva kutarisirwa kwese.) Pano tarisa maitiro mapfumbamwe okushandisa mishonga yemasikirwo ekudzvinyirirwa kweropa:
1. Garlic
Garlic inogona kubatsira kuderedza ropa , maererano nekutsvakurudza kwezvino. Kuongororwa kwezvipfumbamwe mapfumbamwe zvakabudiswa kare, semuenzaniso, wakawana kuti systolic ropa (iyo nhamba yepamusoro mukuverenga) uye diastolic yeropa (nhamba yakadzika mukuverenga) yakaderedzwa zvakanyanya kuburikidza nehutano nehucheguru yakagadzirwa doroki pane nzvimbo .
Imwe tsvakurudzo inoratidza kuti makemikari mugorosi yakabudiswa, yakadai S-allylcysteine, inogona kuwedzera kuoma mukati meyeriyuta uye inogadzirisa masero emisanganiswa mumidziyo yeropa, zvichida nekusimudzira kugadzirwa kwehydrogen sulfide uye kuwedzera nitric oxide production (molecule inogona kubatsira kuparadzira ropa midziyo uye kuderedza ropa mukati) mumidziyo yeropa.
Zvinyorwa zvegorosi zvinogona kukonzera kusagadzikana kwekudya uye zvimwe zvinokonzera, uye zvinogona kuwirirana nemishonga, saka zvakakosha kutaura nachiremba wako kana uri kufunga kuitora.
2. Mafuta ehove uye Omega-3 Fatty Acids
Nhamba dzehove dzakadai sesaumoni uye sardine dzakakwirira mu eicosapentaenoic acid (EPA) uye docosapentaenoic acid (DHA), omega-3 fatty acids inobatsira muropa.
Mune mharidzo yakabudiswa muAmerican Journal of Hypertension , somuenzaniso, vatsvakurudzi vakaongorora miedzo 70 yakambobudiswa kare uye vakawana kuti kushandiswa kwe omega-3 fatty acids kwemavhiki mana kusvika 26 kwakaderedza systolic uye diastolic yeropa rehana zvikuru.
Kunyangwe zvazvo zvidzidzo zvakawanda zvakashandisa maitiro akareba e-omega-3 fatty acids, kutanga kwekudzidza kwakabudiswa mu Journal of Nutrition muna 2016 kwakaongorora zvishoma zvishoma zveEPA uye DHA (zvinowanzoita zvinogona kuwanikwa kuburikidza nekudya kwezvokudya) uye wakawana kuti maitiro ezuva nezuva akaratidza kuderedza mu systolic blood pressure. Kuwedzera kutsvakurudza kunodiwa.
3. Kocoa
Flavanols, rudzi rwe antioxidant inowanikwa mucocoa uye chocolate tsvuku, inogona kubatsira nehuwandu hwemhepo. Imwe tsvakurudzo inoratidza kuti kocoa flavanols inogona kuwedzera kuumbwa kwe nitric oxide mumidziyo yeropa, zvichiita kuti kuwedzerwa kwemidziyo yeropa uye kuderera kweropa.
Mushumo wakabudiswa muChonnrane Database yeChechi yeChechi yakarongedza miedzo yekare yakabudiswa mumakirinikiti neococoa nemishonga yeropa muvanhu vakwegura vane hutano uye vakawana kuti kushandiswa kwemafuta e-flavanol-kakao kwemavhiki maviri kusvika kuma18 kwakaguma ne (2 mm Hg) kuderedza kuwedzera kweropa.
Ropa-kudzvinyirira-kuderedza kuonekwa kwakaratidzika kuva kukuru kune avo vane hypertension .
4. Hibiscus
Hibiscus chai , iyo inozivikanwawo seyi inonaka, ndiyo chai yakaitwa kubva kumashizha emuti Hibiscus sabdariffa . Kuongororwa kwemajeri mashanu akabudiswa kare akawanikwa kuti hibiscus yaibatanidza nekuderedza kukuru mune zvose systolic uye diastolic ropa.
Nepo pave pane zvishoma zvakataurwa nemigumisiro, hibiscus teyi inogona kuderedza shuga yeropa, uye migumisiro inogona kusanganisira kudengenyeka kwekudya, kuwedzerwa kana kunorwadza, kuora musoro, kuchera munzeve, kana shakiness. Hibiscus ine maminera akadai sedare uye mhangura, saka kuwedzerwa kwakanyanya kunofanira kudziviswa.
5. Beet Juice
Kunyora juzi yebhetta kunogona kubatsira kuderedza kuwedzera kweropa, maererano nekutsvakurudza kwezvino. Beet dzine inorganic nitrate, izvo zvinowedzera nitric oxide.
Kuongororwa kwemiedzo pamusoro pebheetroti juice nokuda kwehuwandu hwehutano hwepamuviri hwakawana kuti zuva rega roga rekushandisa raibatanidza nekuderedzwa kwe systolic blood pressure.
6. Magnesium
Magnesium, mineral inowanikwa mumashizha ane mashizha, nuts, mbeu, hove, zviyo zvose, avocados, bhanana, uye zvimwe zvokudya, zvinogona kuderedza kuwedzera kweropa, zvikurukuru kune vanhu vane urombo hwemagesium. Mune mharidzo yakabudiswa muHypertension , somuenzaniso, vatsvakurudzi vakatsvaga miedzo yakabudiswa kare uye vakawana sangano duku pakati pekudya kwemagesium uye kuderera kweropa.
Kunyanya, vanhu vanotora mamiriyoni 368mg emu magnesium pazuva (chiyero chinogona kuwanikwa kuburikidza nekudya) kwemavhareji emwedzi mitatu zvakaderedzwa mu systolic blood pressure ye 2 mm Hg uye diastolic ropa rinokwana 1.78 mm Hg.
Kuvimbisa kuti uri kuwana magnesium yakakwana mukudya kwako ndiyo yakanakisisa yekubheja, asi kana uri kufunga kutora add, ivai nechokwadi chekubvunzurudza mutarisiri wako wehutano. Mazinga akakwirira mufomu yekuwedzera inogona kukonzera chirwere uye mamwe madhara.
7. Kudya uye Low Sodium Intake
Kusungira kune kudya kwakakwana kunenge kwakaderera mune sodium asi izere ne antioxidant-rich plant plants zvinogona kuderedza ropa rako. Nekusimbiswa kwemimhowo, michero, mafuta asina mafuta akawanda, zviyo zvose, maonda maproteni, marimu, uye marumisi, Dhigiriro rekudya reHyper Hypertension (DASH) kudya kunoderera mumafuta ane mafuta, cholesterol, nyama yakatsvuka, uye shuga uye inofungidzirwa kuva chikafu chekudya nenzira yekuchengetedza mwoyo wako utano.
Mumushumo wakabudiswa mu Journal of the American College of Cardiology , kudya kweDASH pamwe chete nekunyorera-munyu kudya kwemavhiki gumi nemaviri kunoderedza systolic ropa mukati mevanhu vane hypertension kana chirwere chepachirwere chetachiona 1 . Avo vane systolic yepamusoro yeropa kuverenga (150 kana kupfuura) vaiva nehuwandu hwekupera kwema 21 mm Hg mune systolic blood pressure pamadekari ediki e-sodium / DASH kana ichienzaniswa ne-high-sodium diet.
Paunosarudza michero nemiriwo, sarudza michero nemichero ye potassium, iyo inobatsira kuenzanisa migumisiro yemunyu. Nzvimbo dzakakwirira dzinosanganisira bhanana, beet, mbatata, tomato sauce (pasina kuwedzerwa munyu), mavhenekeri, mbatatisi, nyemba, jisi rearangi, uye sipinashi. (Kana iwe uine chirwere chepfungwa kana uri kutora ropa rinoshandiswa nemishonga, usanyanya kuwedzera mu potassium yako yekudya uye chengeta nemutengi wako wehutano.)
Kana iwe uwandisa uremu, kuora muviri kunogona kubatsira kuderedza ropa rako. Chirongwa chakabudiswa muChonnrane Database yeUkuongorora kwakagadziriswa chakawana kuti kuora kwekuresikirwa kwekudya kwakateverwa kwemwedzi mitanhatu kusvika kumakore matatu kutapudzwa kwemaviri uye kunoderedza systolic uye diastolic yeropa ye4,5 mm Hg ne 3.2 mm Hg, zvichienderana.
8. Tea
Kushandiswa kwegirini chaiyo kana kuti tema yakasvibira kwemavhiki mana kusvika kumakumi maviri kwakabatanidzwa nekuderedza kuwedzerwa kweropa, maererano nezvakaitwa muBritish Journal of Nutrition . Kunyange zvazvo mhando mbiri dzei dzaiva nemigumisiro ine unyoro pakudzvinyirira kweropa, chibereko chegreen chai chakanga chichiwedzera zvishoma (zvichida nekuda kwehuwandu hwehutachiona hwehutachiona).
9. Pfungwa-Muviri
Mishonga-miviri yakadai se yoga uye kufungisisa kunogona kubatsira kuderedza kushushikana kwako nekuderedza ropa . Mune chidzidzo chakabudiswa mu Journal of Alternative uye Complementary Medicine , somuenzaniso, vatsvakurudzi vakaongorora zvidzidzo pamusoro pekufungisisa uye yoga uye vakaona kuti maitiro ose aya akaonekwa kuderedza kushanda kweropa.
Chimwe chidzidzo chakawana kuti qi gong yakaderedza kuwedzera kweropa kune vanhu vakuru vane huwandu hwehutano, asi vakawana kusiyana kwepfungwa pakati pekufungisisa nemamwe maitiro emagariro e systolic blood pressure.
Nzira dzakawanda-pfungwa dzomuviri dzinosanganisira kufema kufema, kufungidzira, uye kubvumira dumbu kuti riwedzere uye rizadze nemhepo, uye kubudisa simba nekubudisa mweya.
Shoko Rinobva
Kana zvasvika pakuronga ropa rako, mamwe maitiro akawanikwa aine maduku zvikuru (asi achiri muchirwere chinokosha) kuwedzerwa ropa. Zvichida hazvikwanisi kuunza kuwedzera kweropa kwepamusoro kune kuverenga kwakakwana pachako. Zvinoshandiswa zvakanakisa sechikamu chekutaura kwakakwana kunosanganisira maitiro, kudya kwakanyatsonaka, kugadzirisa mararamiro, uye chero marapirwo ayo chiremba anokurudzira iwe.
Kune nzira dzakawanda iwe unogona kuchinja mararamiro ako kuti uite zviri nani kutarisira ropa rako. Kana iwe uchifunga kugadzirisa ku regimen yako kana kutora chikwata, iva nechokwadi chokuti utaure nachiremba wako kutanga kuti uve nechokwadi kuti ndiyo nzira yakarurama kwauri.
> Sources:
> Juraschek SP, Miller ER 3rd, Weaver CM, Appel LJ. Migumisiro yeSadium Reduction uye DASH Diet muHurano neBaseline Blood Pressure. J Am Coll Cardiol. 2017 Dec 12; 70 (23): 2841-2848.
> Kass L, Weekes J, Carpenter L. Nzira yeMagnesium Supplementation Pamusoro Pemhirizhonga Yeropa: A Meta-Analysis. European Journal of Clinical Nutrition. 2012; 66 (4): 411-418.Miller PE, Van Elswyk M, Alexander DD. Yenguva yakareba omega-3 fatty acids eicosapentaenoic acid uye docosahexaenoic acid uye kuwedzera kweropa: meta-kuongororwa kwemiedzo yakarongedzwa. Am J Hypertens. 2014 Jul; 27 (7): 885-96.
> Ried K, Fakler P, Nhamba NP. Migumisiro yekocoa muropa. Cochrane Database Syst Rev. 2017 Apr 25; 4: CD008893.
> Rohner A, Ried K, Sobenin IA, Bucher HC, Nordmann AJ. Kugadziriswa kwakarongeka uye metaanalysis pamusoro pemigumisiro yegariki kugadzirira kuwedzera kweropa mune vanhu vane hypertension. Am J Hypertens. 2015 Mar; 28 (3): 414-23.
> Zhang X, Li Y, Del Gobbo LC, et al. Migumisiro yeMagnesium Supplementation Pamusoro Pokumanikidzwa Kweropa: Meta-Kuongororwa kweRandomized Double-Blind Placebo-Kutongwa Kwakaedzwa. Hypertension. 2016 Aug; 68 (2): 324-33.
> Kudzivisa: Mashoko anowanika pane ino nzvimbo inoitirwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa, kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kutarisirwa, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu, kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.