Ngokusho kwe-American Heart Association, cishe ingxenye yesihlanu yabantu abadala base-United States banomfutho wegazi ophakeme, owaziwa nangokuthi unomfutho wegazi ophezulu, futhi abaningi abawazi. Ukucindezeleka kwegazi okujwayelekile kubhekwa njengaphansi kwe-120/80 mm Hg, futhi umfutho wegazi ophakeme ungama-140/90 noma ngaphezulu. Umfutho wegazi ophezulu uyinhloko engozini yezimiso zenhliziyo futhi uma ingalawulwa, ingalimaza umzimba wakho futhi ibangele izinkinga.
Uma unesithakazelo ezixazululweni zemvelo zomfutho wegazi olungcono, kunobunye ubufakazi bokuthi izixazululo ezithile zingasiza. (Kubalulekile ukuqaphela ukuthi izithako akufanele zisetshenziswe njengengxenye esikhundleni sokunakekelwa okujwayelekile.) Nansi ukubuka ngezindlela eziyisishiyagalolunye zokusebenzisa izidakamizwa zemvelo zomshoshaphansi wegazi:
1. I-Garlic
I-garlic ingasiza ekunciphiseni ukucindezelwa kwegazi , ngokusho kocwaningo lwamuva. Ukubuyekezwa kwezilingo eziyisishiyagalolunye ezishicilelwe ngaphambilini, zathola ukuthi i-systolic blood pressure (inombolo ephezulu ekufundeni) kanye ne-diastolic yegazi (inombolo ephansi ekufundeni) yanciphisa ngempumelelo ngemithi yokwelashwa nge-garlic endala kune-placebo .
Ucwaningo oluthile lubonisa ukuthi izinhlanganisela ezikhishwe ku-garlic, njenge-S-allylcysteine, zingase zithuthukise ukuqina emithinini yegazi futhi ziphumule amaseli emisipha emithonjeni yegazi, mhlawumbe ngokugqugquzela ukukhiqizwa kwe-hydrogen sulfide nokwandisa ukukhiqizwa kwe-nitric oxide (i-molecule engasiza ekukhuliseni igazi imikhumbi kanye nomfutho wegazi ophansi) emithanjeni yegazi.
Ukukhishwa kwe-garlic kungabangela ukuguliswa kokugaya nokunye ukulimala, futhi kungabelana nemithi, ngakho kubalulekile ukukhuluma nodokotela wakho uma ucabanga ukuthi uyayithatha.
2. Amafutha e-Fish kanye ne-Omega-3 Fatty Acids
Izinhlanzi ze-oily njenge-saumoni nama-sardine ziphakeme eicosapentaenoic acid (EPA) ne-docosapentaenoic acid (i-DHA), i-omega-3 fatty acids edlala indima ekucindezeni kwegazi.
Embikweni oshicilelwe ku- American Journal of Hypertension , isibonelo, abacwaningi bahlaziya izilingo ezingu-70 ezashicilelwe ngaphambili futhi bathola ukuthi ukusetshenziswa kwama-acidi e-omega-3 ama-acids amaviki amane kuya kuma-26 kunciphisa kakhulu i-systolic ne-diastolic yegazi.
Nakuba izifundo eziningi zisetshenzisiwe kakhulu ngama-omega-3 fatty acids, isifundo sokuqala esanyatheliswa kuyi- Journal of Nutrition ngo-2016 sibheke inani elincane le-EPA kanye ne-DHA (okujwayelekile yalokho okungafinyelelwa ngokudla okudliwayo) futhi bathola ukuthi ukulinganisa nsuku zonke kubonise ukunciphisa nge-systolic blood pressure. Ucwaningo olwengeziwe luyadingeka.
3. I-cocoa
I-Flavanols, uhlobo lwe-antioxidant olutholakala ku-cocoa ne-chocolate emnyama, lingasiza nge-high blood pressure. Olunye ucwaningo lubonisa ukuthi i-cocoa flavanols ingakhuphula ukwakhiwa kwe-nitric oxide emithanjeni yegazi, okuholela ekuhlanjuleni kwemithwalo yegazi nokucindezela kwegazi okuphansi.
Umbiko oshicilelwe ku- Cochrane Database of Reviews Systematic uhlaziye izivivinyo zomtholampilo ezishicilelwe ngaphambilini ngemikhiqizo ye-chocolate nemikhiqizo ye-cocoa kanye nomfutho wegazi kubantu abadala abanempilo futhi bathola ukuthi ukusetshenziswa kwemikhiqizo ye-cocoa e-flavanol yamaviki amabili kuya kwezingu-18 kwaholela ekuncane (2 mm Hg) ukunciphisa kwengcindezi yegazi.
Umphumela wokunciphisa igazi uvele waba mkhulu kulabo abanesifo sengculaza .
4. Hibiscus
I-Hibiscus tea , eyaziwa nangokuthi itiye elimuncu, itiye elenziwe ngamaqabunga esitshalo seHibiscus sabdariffa . Ukuhlaziywa kwezilingo ezinhlanu ezishicilelwe ngaphambili kwatholakala ukuthi i-hibiscus yayihlotshaniswa nokunciphisa okukhulu kokubili kwegazi kanye ne-diastolic yegazi.
Nakuba kube nemiphumela embalwa emibi, i-hibiscus itiye inganciphisa izinga lokushukela egazini, nemiphumela emibi ingabandakanya ukugulisa ukudla, ukugcoba ngokweqile noma okubuhlungu, ukukhanda ikhanda, ukukhala ezindlebeni, noma ukuthungatha. I-Hibiscus iqukethe amaminerali njengensimbi nethusi, imali eningi ngokweqile kufanele igwenywe.
5. I-Beet Juice
Ukumisa i-beet juice kungasiza ekunciphiseni ukucindezelwa kwegazi eliphezulu, ngokusho kocwaningo lwamuva. Ama-beet aqukethe nitrate engavamile, izingxenye ezandisa i-nitric oxide.
Ukubuyekezwa kwezilingo kwi-beetroot ijusi ngenxa yomsindo ophezulu wegazi wathola ukuthi ukusetshenziswa kwe-beetroot yansuku zonke kuhlotshaniswa nokunciphisa ukucindezeleka kwegazi.
6. I-Magnesium
I-Magnesium, i-mineral etholakala emifino emifino, amantongomane, imbewu, inhlanzi, okusanhlamvu okugcwele, i-avocada, ubhanana, nokunye ukudla, kunganciphisa ukucindezela kwegazi ngokuzithoba, ikakhulukazi kubantu abane-magnesium ukuntuleka. Embikweni oshicilelwe enqenqemeni yegazi , isibonelo, abacwaningi bahlaziya izilingo zomtholampilo ezishicilelwe ngaphambilini futhi bathola ubudlelwane obuncane phakathi kokudla kwe-magnesium nomfutho wegazi ophansi.
Ngokucacile, abantu abathatha isilinganiso esingama-368mg we-magnesium ngosuku (inani elingatholakala ngokudla) cishe izinyanga ezintathu kunciphise ukucindezeleka kwegazi okungama-2 mm Hg no-diastolic wegazi we-1.78 mm Hg.
Ukuqinisekisa ukuthi uthola i-magnesium ngokwanele ekutheni ukubheja kwakho kungcono kakhulu, kodwa uma ucabangela ukuthatha isengezo, qiniseka ukuthi uthintane nomhlinzeki wakho wezempilo. Amanani aphezulu efomini lokufaka isicelo angase avuse isifo sohudo neminye imiphumela emibi.
7. Ukudla nokudla okuphansi kweSodium
Ukunamathela ekudleni okulinganiselayo okuphansi kwe-sodium kodwa okulayishwe ukudla okutshalwe yi-antioxidant-rich kungancipha ukucindezela kwegazi. Ngokugcizelela imifino, izithelo, ubisi olunamafutha aphansi, okusanhlamvu okuphelele, amaprotheni aphilile, amantongomane namagqabunga, izindlela zokudla zokudla kwe-Hypertension (DASH) ziphansi kumafutha agcwele, i-cholesterol, inyama ebomvu, noshukela futhi kubhekwe ukuba indlela yokudla eyinhloko yokugcina inhliziyo yakho iphilile.
Embikweni oshicilelwe kuyi- Journal of the American College of Cardiology , ukudla kwe-DASH kuhlanganiswe nosawoti ophansi okwenziwe amasonto angu-12 kunciphisa kakhulu i-systolic blood pressure kubantu abane-hypertension noma esigabeni 1 somfutho wegazi ophezulu . Labo abanesifo segazi se-systolic ephakeme (150 noma ngaphezulu) banesilinganiso sokunciphisa ama-21 mm Hg ekwenzeni i-systolic blood pressure ekudleni okuphansi kwe-sodium / DASH uma kuqhathaniswa nokudla okuphezulu-sodium.
Uma ukhetha izithelo nemifino, khetha izithelo nemifino ecebile nge-potassium, okusiza ukulinganisela imiphumela yocwebe. Imithombo ephezulu ibandakanya ubhanana, beet, amazambane amnandi, utamatisi isobho (ngaphandle kosawoti ongeziwe), ikhabe, amazambane, ubhontshisi, ijusi le-orange kanye nesipinashi. (Uma unesifo sezinso noma uthatha imishanguzo ethile yegazi, gwema ukwanda okukhulu kokudla kwakho kwe-potassium bese uhlola nomhlinzeki wakho wezempilo.)
Uma ukhuluphele ngokweqile, ukulahlekelwa isisindo kungasiza ukunciphisa ukucindezeleka kwegazi. Ukubuyekezwa okushicilelwe ku- Cochrane Database yezokuhlola okuhleliwe kwatholakala ukuthi ukudla okuyisisindo okwenziwe isisindo okwenziwe izinyanga eziyisithupha kuya eminyakeni emithathu kuncishiswe isisindo somzimba futhi kunciphisa igazi le-systolic ne-diastolic yegazi ngo-4.5 mm Hg no-3.2 mm Hg, ngokulandelana.
8. Ithi
Ukusetshenziswa kweti eliluhlaza noma itiye elimnyama amasonto amane kuya kwangu-24 kwahlanganiswa nokuncipha kwengcindezi yegazi, ngokusho kocwaningo olwenziwa eBrithani Journal of Nutrition . Nakuba bobabili izinhlobo zetiye babenomthelela omncane ekucindezelekeni kwegazi, umphumela wetilasi oluhlaza wawukhulu kakhulu (mhlawumbe ngenxa yezinto eziphakeme zokulwa ne-antioxidant).
9. I-Mind-Body
Izindlela zokwelapha zomzimba ezifana ne-yoga nokuzindla zingasiza ukunciphisa ukucindezeleka nokucindezela kwegazi . Esicwaningweni esashicilelwe encwadini ye- Journal of Alternative and Complementary Medicine , isibonelo, abacwaningi bahlaziya izifundo zokuzindla kanye ne-yoga futhi bathola ukuthi zombili imikhuba yabonakala ukunciphisa ukucindezelwa kwegazi.
Esinye isifundo sathola ukuthi i-qi gong yehlise ukucindezelwa kwegazi kubantu abadala abanomfutho wegazi ophakeme, kodwa bathola ukungezwani phakathi kokuzindla nezinye izinyathelo zomzimba ezingezansi kwegazi.
Izingqondo eziningi zomzimba zithinta ukuphefumula ngokujulile, ukugcoba, nokuvumela isisu ukuba sandise futhi sigcwalise umoya, bese ukhulisa futhi ukhulule umoya.
Izwi elivela
Uma kuziwa ekulawuleni umfutho wegazi lakho, ezinye izindlela zokwelapha zitholakale zibe nomthelela omncane kakhulu (kodwa okwamanje wempilo) emzimbeni wegazi. Kungenzeka ukuthi akwanele ukuletha umfutho wegazi ophezulu kuze kube ukufundwa okuvamile ngokwakho. Zisetshenziswe kangcono njengengxenye yendlela ephelele ehlanganisa ukuzivocavoca, ukudla okulinganiselayo, ukuguqulwa kokuphila, kanye nanoma yiziphi izindlela zokwelapha udokotela wakho akutusa ngawe.
Kunezindlela eziningi ongashintsha isimiso sakho ukuze uphathe kangcono ukucindezelwa kwegazi. Uma ucabangela ukwenza izinguquko ku-regimen yakho noma ukuthatha isengezo, qiniseka ukuthi ukhuluma nodokotela wakho okokuqala ukuze uqiniseke ukuthi kuyindlela efanele kuwe.
> Imithombo:
> Juraschek SP, Miller ER 3rd, Weaver CM, Appel LJ. Imiphumela yokunciphisa i-Sodium kanye ne-DASH Diet ngokuhlobene nokucindezelwa kwegazi okuyisisekelo. J Am Coll Cardiol. 2017 Dec 12; 70 (23): 2841-2848.
> Kass L, Amaviki J, Umbazi we-Carpenter L. Umphumela we-Magnesium Supplementation ekucindezelweni kwegazi: 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 eside i-eicosapentaenoic acid ne-docosahexaenoic acid nomfutho wegazi: ukuhlaziywa kwemeta yezilingo ezilawulwa ngokungahleliwe. Am J Hypertens. 2014 Jul; 27 (7): 885-96.
> Ried K, Fakler P, Amasheya NP. Umphumela we-cocoa ekucindezelekeni kwegazi. Cochrane Database Syst Rev. 2017 Apr 25; 4: CD008893.
> Rohner A, U-Ried K, Sobenin IA, uBucher HC, i-Nordmann AJ. Ukubuyekezwa okuhlelekile kanye ne-metaanalysis emiphumeleni yamalungiselelo e-garlic ekucindezelekeni kwegazi kubantu abanomfutho wegazi ophezulu. Am J Hypertens. 2015 Mar; 28 (3): 414-23.
> Zhang X, Li Y, Del Gobbo LC, et al. Imiphumela ye-Magnesium Supplementation ekucindezelweni kwegazi: I-Meta-Ukuhlaziywa kwama-Double-blind Blind Placebo-Izivivinyo ezilawulwayo. I-hypertension. 2016 Aug; 68 (2): 324-33.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuphepha, ukusebenzisana kwezidakamizwa, izimo, noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.