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Impilo Ukutya komzimba Ukutya Fitness oi-Amritha K Ngu UAmritha K. ngo-Okthobha 19, 2020 Uxinzelelo lwegazi ngamandla egazi ngokuchasene nemithambo yegazi. Uxinzelelo lwegazi oluqhelekileyo lomntu omdala li-120/80 mmHg, kwaye nakuphi na ukuphambuka koku kuthathwa njengokungenampilo. Ukwehla koxinzelelo lwegazi kuthiwa yi-hypotension, ukanti ukunyuka kubizwa ngokuba yi-hypertension [1] .
Ngokusisiseko, uxinzelelo lwegazi oluphezulu lwenzeka xa uxinzelelo lwegazi lwakho lonyuka ukuya kumanqanaba angenampilo kwaye ingumcimbi oqhelekileyo wezempilo [Mbini] . Uxinzelelo lwexinzelelo luhlala lukhula kwiminyaka eliqela kwaye alunakubonisa zimpawu. Nangona kunjalo, nokuba azikho iimpawu, imeko inokubangela ukonakala kwimithambo yegazi nakwizitho, ngakumbi ingqondo, intliziyo, amehlo kunye nezintso [3] .
Uxinzelelo lwegazi oluphezulu ngamanye amaxesha kubizwa ngokuba ngumbulali othuleyo kuba akukho zimpawu ngenxa yoko inokungaqapheleki kangangeminyaka. Kodwa ukutya okufanelekileyo okuqukethe i-potassium, i-fiber, i-magnesium kunye ne-low in sodium inokunceda ukulawula uxinzelelo lwegazi [4] .
Nangona uxinzelelo lwegazi oluphezulu lunokunyangwa ngamayeza, kubalulekile ukutshintsha indlela otya ngayo nendlela ophila ngayo. Apha, sikunika okunye kokutya okusempilweni kunye nokusempilweni okunceda ukunciphisa uxinzelelo lwegazi ngokukhawuleza kwaye ngokwendalo. Thatha ujongo.
1. Ukuphatha
Iimango zityebile kwi-fiber kunye ne-beta-carotene, zombini ezo zithathwa njengezisebenza ngokunciphisa uxinzelelo lwegazi. [5] . Izifundo zibonise ukuba ukongeza ukutya okune-beta-carotene kwisidlo sakho kunokuba yindlela efanelekileyo yokunciphisa uxinzelelo lwegazi ngokukhuselekileyo [6] .
2. Iapilkosi
Iapilkosi ziziqhamo ezinokukunceda ukunciphisa uxinzelelo lwegazi kunye nokunciphisa umngcipheko wesifo esinganyangekiyo. Esi siqhamo sityebile kwi-vitamin C kunye ne-beta-carotene, ezizitshixo kumanqanaba oxinzelelo lwegazi olusempilweni [7] .
3. Iapile
Abo banengxaki yoxinzelelo lwegazi banokubandakanya ii-apile ekudleni kwabo. I-Quercetin, ikhompawundi efumaneka kwi-apile, iyasebenza ekwehliseni uxinzelelo lwegazi ngokukhuselekileyo [8] . Ii-antioxidants ezikhoyo kwii-apile zinokunceda ekuthinteleni naziphi na iingxaki zexa elizayo ezinxulumene namanqanaba e-BP ngokunjalo [9] .
4. Isiqhamo seediliya
I-Grapefruit ngumthombo olungileyo we-lycopene kunye nevithamin C, ezibalaseleyo ekunciphiseni uxinzelelo lwegazi [10] . Igcwele iivithamini, iiminerali, kunye nezityalo ezinokunceda ukugcina intliziyo yakho isempilweni ngokunciphisa isifo sentliziyo, ukutya igrapefruit yonke imihla kunokunceda ukunciphisa uxinzelelo lwegazi.
5. Iblueberry
Ezi ziqhamo zimibalabala nezincinci ziya kulanelisa izinyo lakho elimnandi kunye nokunciphisa uxinzelelo lwegazi. Iiblueberries zilayishwe nge-resveratrol, zine-glycemic esezantsi, kwaye ziphezulu kwifayibha efumaneka ukuba iyasebenza ekunciphiseni uxinzelelo lwegazi [Shumi elinanye] .
6. Ivatala
Ivatala iqulethe i-amino acid ebizwa ngokuba yi-citrulline, enokunceda ukulawula uxinzelelo lwegazi [12] . I-amino acid inceda ngokuphucula imithambo yegazi kunye nokuphucula ubhetyebhetye kwimithambo yegazi, ngaloo ndlela yehlisa uxinzelelo lwegazi.
7. I-strawberry
I-Resveratrol, i-pigment efumaneka kwi-strawberries, iyasebenza ekukhuseleni uxinzelelo lwegazi kwaye igcina uxinzelelo lwegazi [13] . La maqunube amnandi lulongezo olukhulu kwindlela otya ngayo xa unengxaki yoxinzelelo lwegazi.
8. Intsimbi uBhele
Ukutya intsimbi ipepile Yonke imihla ikuthatha inyathelo elinye ukusondela kwimpilo yakho kunayizolo. Ukusetyenziswa okulawulwayo kunye nokusetyenziswa rhoqo kunokunceda ekunciphiseni uxinzelelo lwegazi [14] . Bangumthombo omkhulu wevithamini C, ebonakalisiweyo ukuphucula ukusebenza kwentliziyo kunye noxinzelelo lwegazi olusezantsi kwizigulana.
9. Iminqathe
Imifuno emnandi enemibala eqaqambileyo ayisiyongxaki nje kodwa ikwanempilo. I-fiber kunye ne-potassium kwiinqathe zinokukunceda ukulawula uxinzelelo lwegazi [Shumi elinantlanu] . Iminqathe ipakishwe yi-beta-carotene kunye nevithamin C enokunceda ukugcina uxinzelelo lwegazi lwakho lusezantsi.
10. Utamatisi
Iitumato zinevithamini C eninzi kunye nequercetin. Ikwangumthombo omkhulu we-lycopene, enceda ukunciphisa uxinzelelo lwegazi [16] . I-Lycopene ibonakalisiwe ukuba iluncedo ekunciphiseni i-cholesterol yakho kunye nokunciphisa uxinzelelo lwegazi.
11. Itswele
Into ethandwayo ngabaninzi necekisekayo ngabaninzi (ngenxa yevumba langemva kwendlela abanokulila ngayo), amatswele angumthombo omkhulu wequercetin osebenzayo ekwehliseni uxinzelelo lwegazi [17] .
12. Ibhatata emnandi
Iitapile eziswiti zinceda ekwehliseni uxinzelelo lwegazi kuba ingumthombo olungileyo wokulwa neestatshi esinganyangekiyo, ivithamin C kunye ne-beta-carotene [18] . Kwakhona, iitapile zingumthombo omkhulu we-potassium, ethi incede ngokwendalo ukunciphisa uxinzelelo lwegazi ngokunciphisa ifuthe lesodium kunye noxinzelelo kwimithambo yegazi.
13. Beetroot
Beetroots ziphezulu kwi-nitric oxide, enokunceda ekuvuleni imithambo yegazi kunye nokunciphisa uxinzelelo lwegazi. Ungayiphunga, uyibilise, uyigungqise okanye uyitye iluhlaza. Izifundo zibonisa ukuba ukusela iglasi enye yejusi ye-beetroot mihla le kwanele ukunciphisa uxinzelelo lwegazi kubantu abanexinzelelo [19] .
14. Ispinatshi
Isipinatshi yinto elula kwaye eguquguqukayo enamagqabi aluhlaza ukupheka. Le mifuno inamagqabi isoyikiso esiphindwe kathathu xa kufikwa kuxinzelelo lwegazi, ngenxa yoncedo olusempilweni lwe-beta-carotene, ifayibha kunye nevithamin C [Amashumi amabini] .
15. Kale
Ifana nesipinatshi, i-kale lulongezo olunamagqabantshintshi onokuthi ulwenze ekudleni koxinzelelo lwegazi. Sisityebi kwizondlo ezinobubele kunye ne-antioxidants ezinje nge-lutein, omega-3 fatty acids kunye ne flavonoids, le mifuno inamagqabi aluhlaza yindawo yamandla yezibonelelo zezempilo [amashumi amabini ananye] .
16. Imbewu yeflakisi
Enye yezona mbewu zisempilweni phaya, ukusetyenziswa rhoqo kwembewu yeflakisi kunokunxulunyaniswa nezibonelelo ezininzi njengokunciphisa ukutyeba okunempilo, ukonyusa amandla njalo njalo. Ukunciphisa amanqanaba oxinzelelo lwegazi kungongezwa kolu luhlu kuba imbewu yeflakisi ingumthombo omkhulu wefayibha, kunye ne-omega-3 fatty acids, enciphisa ukudumba, igcina intliziyo isempilweni kwaye iphucula inkqubo yokujikeleza kwegazi [22] .
17. itshokolethi emnyama
Sukuzivimba ezi nyango zimnandi ezinokukunceda ukunciphisa uxinzelelo lwegazi! Iitshokholethi ezimnyama ziphezulu kumxholo we-flavonoid onceda ekunciphiseni uxinzelelo lwegazi. Izifundo zifumanise ukuba itshokholethi emnyama, uhlobo oluqukethe ubuncinci i-50 ukuya kwi-70 yepesenti yecocoa inokunceda ukunciphisa amanqanaba oxinzelelo lwegazi, ngakumbi kubantu abanexinzelelo lwegazi [2. 3] .
18. Iqanda
Iqanda, ngakumbi amaqanda amhlophe, alungile kuxinzelelo lwegazi oluphezulu [24] . Amaqanda aneeprotein anokunceda ekuphuculeni zombini i-cholesterol kunye noxinzelelo lwegazi. Faka amaqanda kwisidlo sakusasa ukunciphisa uxinzelelo lwegazi ngokwendalo.
19. Isalmon
Iintlanzi ezinamafutha, njengeesalmon, zingumthombo ogqwesileyo wamafutha e-omega-3, ezifundiswayo zibonisa ukunceda ukunciphisa uxinzelelo lwegazi [25] . I-omega-3 fatty acids esempilweni inokuwunciphisa umngcipheko wesifo sentliziyo kunye nokunciphisa ukudumba.
20. Iigalikhi
Amandla egalikhi akakhawulelwanga ekongezeni incasa ekutyeni kwakho sisithako esibalulekileyo esinokulawula inqanaba loxinzelelo lwegazi. Ukusetyenziswa kwegalikhi kwandisa inqanaba le-nitric oxide emzimbeni wethu, ethi yona yandise imithambo kwaye inciphise uxinzelelo lwegazi ezindongeni. [26] . Ungayitya ikonofile eluhlaza okanye uyongeze kwisaladi yakho eluhlaza enamagqabi kunye ne-thyme okanye i-basil ukuphucula amandla ayo nangakumbi.
Okunye kokutya okunokunceda ukunciphisa uxinzelelo lwegazi ngokwendalo zezi zilandelayo:
- Iimveliso zobisi ezinamafutha asezantsi
- Iimbotyi neelentile
- Iipistachios
- Amaranth
- Isileri
- Ibrokholi
- Iyogathi yamaGrike
- Iherbs kunye neziqholo ezinje ngecilantro, isafron, ingqolowa, ikumin emnyama, iginseng, isinamon, icardamom, ibasil emnandi kunye nejinja [27]
- IiWalnuts
- Ibhanana
- Ezinye iziqhamo zesitrasi ezifana neorenji kunye nemon
- Imbewu yethanga
Kwinqaku lokugqibela…
Unyango lwexinzelelo lubandakanya amayeza kunye notshintsho kwindlela yokuphila esempilweni. Ukuba ayinyangwa, imeko inokukhokelela kwimicimbi yezempilo, kubandakanya isifo sentliziyo kunye nokubetha. Ukuba unamazinga aphezulu oxinzelelo lwegazi okanye ujonge ukugcina uxinzelelo lwegazi olusempilweni, yongeza oku kuludwe lungasentla kukutya okutyayo emva kokuxoxa ngokulungileyo kuwe, nogqirha wakho.
