Rashin hauhawar jini ko hawan jini shine mafi girman haɗarin haɗari ga cututtukan zuciya. Fiye da mutane biliyan 1 a duniya suna da hawan hawan jini, wanda aka ayyana shi azaman ƙimar jini na jini (lambun) (lambar sama) 130 mm nrt. Art. ko sama, karfin jini na diastical (baba, lamba mai lamba) fiye da 80 mm. Magunguna, gami da hana cutar angiotensin gluttering enzyme (ACE), ana amfani dasu don rage karfin jini. Koyaya, canje-canje a cikin salon rayuwa, gami da abinci, zai iya taimakawa rage saukar jini zuwa kyawawan dabi'u kuma rage haɗarin cutar zuciya da rage haɗarin cutar. Ga manyan samfuran 10 daga hawan jini gwargwadon iko na Lafiya na Portal Lafiya:
1. Citrus.
Citrus, gami da innabi, lemu da lemons, na iya samun karfin jini lalata da lalata jini ta hanyar aiki. Suna da arziki a cikin bitamin, ma'adanai da kayan lambu waɗanda zasu iya taimakawa wajen kiyaye lafiyar zuciyar ku ta hanyar rage abubuwan haɗari na cututtukan zuciya, kamar hawan jini. Nazari na watanni 5 tare da halartar mace ta Jafananci 101 da aka nuna cewa yawan amfani da ruwan lemun tsami a hade tare da masu binciken halayen abun ciki da flavonoids a lemons. Bincike ya kuma nuna cewa amfani da ruwan lemo da inabi na innabi na iya taimaka wa rage karfin jini. Koyaya, dan innabi da innabi ruwan 'ya'yan itacen inabi waɗanda ke rage karar jini, don haka ku nemi matsin lafiyar ku a cikin abincinku.
Ku ci Salmon wanda aƙalla sau biyu a wata
Hoto: unsplash.com.
2. Salmon da sauran kifi mai
Kifi mai mai shine kyakkyawan tushen Omega-3 mai, wanda ke da fa'idodin kiwon lafiya mai mahimmanci. Wadannan kits na iya taimaka rage karfin jini saboda rage kumburi da rage matakin jijiyoyin jini da ake kira irist ox. Karatun ya nuna cewa amfani da kifi mai mai arziki a Omega-3 yana rage matakan matsin jini. Yi nazari tare da halartar mutane masu lafiya 2036 sun nuna cewa waɗanda ke da mafi girman matakan Omega-3 cikin jini fiye da na mafi yawan adadin. Ya kuma yawan amfani da Omega-3 kuma yana da alaƙa da ƙarancin haɗarin hauhawar jini.
3. Swiss Mangold
Swiss mangold ne wani ganye ganye, wanda shi ne mai arziki a cikin gina jiki gwamnoni gudãnar jini, ciki har da potassium da magnesium. Oneaya daga cikin kofin (145 grams) na dafaffen ƙarfen na samar da kashi 17% zuwa 30% na bukatun ku na yau da kullun a cikin potassium da magnesium, bi da bi. Mutanen da ke da matsin lamba na sananniyar gashi a kowane rana suna ƙaruwa potassium abun ciki a cikin abincin suna da alaƙa da ragi a cikin gonar 1.0 mm hg. Art. da Dda ta 0.52 mm. Oneaya daga cikin kofin (145 grams) na Swiss Chard ya ƙunshi 792 MG na wannan mahimmin abinci mai gina jiki. Hakanan ana buƙatar Magnesium don tsara karfin jini. Yana taimaka rage hawan jini ta amfani da hanyoyi da yawa, ciki har da aiki a matsayin mai ɗaukar alli a zuciya da ƙwayoyin artalial, suna ba da izinin zubar da jini don shakata.
4. Suman tsaba
Suman tsaba na iya zama ƙarami, amma suna da amfani sosai dangane da abinci. Su tushen tushen abinci ne wadanda suke da mahimmanci don sarrafa hawan jini, gami da maggauka iri-iri, wanda ya zama dole don samar da tasoshin nitrogen da rage karfin jini. Tsarin kabewa shima shine kayan aikin halitta ne daga hawan jini. Yi karatu tare da shigar mata 23 da suka nuna cewa karbar 3 grams na m makonni 6 ke haifar da babban raguwa a gonar idan aka kwatanta da kungiyar placebo.
5. wake da lentils
Wake da Lentils suna cikin abubuwan gina jiki, waɗanda ke taimakawa wajen daidaita karancin jini, kamar fiber, magnesium da potassium. Karatun karatu da yawa sun nuna cewa cin wake da lentil na iya taimakawa rage karfin jini. Takaitaccen bayani na bincike na 8 wanda mutane 554 suka halarci, ya nuna cewa lokacin musayar wasu kayayyaki da kuma matsakaicin karuwar jini a cikin mutane da ba tare da shi ba.
6. Yagada
Berries suna da alaƙa da fa'idodi masu ban sha'awa masu ban sha'awa, gami da iyawarsu na rage abubuwan haɗari na zuciya, kamar hawan jini. Berries wani tushen antioxidants, gami da anthocyans, alamu waɗanda ke ba da berries mai haske mai haske. An nuna cewa anthocyans ƙara matakin oxide a cikin jini kuma rage samar da kwayoyin da ke iyakance jiragen ruwa na jini, wanda zai iya taimakawa rage karfin jini. Duk da haka, ana buƙatar ƙarin bincike don tabbatar da waɗannan hanyoyin. Blueberry, Rasberi, Black Rowan, Clockberry da strawberries kawai wasu daga cikin berries da ke ɗaure da raguwar jini ta hanyar aiki.
7. Amaramta
Yin amfani da samfuran hatsi kamar yadda amaranth na iya taimakawa rage saukar jini. Bincike ya nuna cewa cin abinci mai wadatar abinci a dukkan samfuran hatsi na iya rage haɗarin hawan jini. Yi bita 28 Bincike ya nuna cewa karuwa cikin m hatsi amfani da 30 grams a rana yana da alaƙa da hadarin hadarin jini 8%. Amaranth mai ƙarfi ne mai ƙarfi tare da babban abin da ke cikin magnesium. Daya da aka shirya kofin (246 grams) yana samar da 38% na bukatunku na yau da kullun don magnesium.
8. pistachios
Pistachios suna da matukar abinci mai gina jiki, kuma yawansu yana da alaƙa da ingantaccen matakin karfin jini. Suna da arziki a cikin abinci mai gina jiki da ake buƙata don lafiyar zuciya da kuma tsarin kiwon jini, gami da potassium. Yi bita-bincike 21 da aka nuna cewa a tsakanin dukkanin kwayoyi da aka haɗa a cikin bita, pistachios suna da babban tasiri ga ragi a cikin lambu da mahaifin.
Little tushen tushe, amma nawa fa'idodi
Hoto: unsplash.com.
9. karas
Karatu, karas mai daɗi da abinci mai gina jiki suna ɗaya daga cikin manyan kayan lambu a cikin abincin mutane da yawa. Karas yana da arziki a cikin abubuwan da ke motsa rai, irin su parogenenic, param-Coargenic, wanda ke taimakawa wajen shakatawa jiragen ruwa, wanda zai iya taimakawa rage karfin jini. Kodayake ana iya amfani da karas a cuku ko tsari da aka shirya, amfani da shi a cikin tsinkayen tsummoki na iya zama mafi amfani ga rage hawan jini. Binciken ya shafi mutane 2195 masu shekaru 40 zuwa 59 sun nuna cewa yawan karyewar karye yana rage karfin jini. Wata karamar binciken da ya shafi mutane 17 sun nuna cewa amfanin yau da kullun na albasa 16 (473 ml) na sabo ne karatuna na tsawon watanni 3 sun haifar da raguwa a gonar, amma ba mahaifin ba.
10. Seleri
Seleri shahararren kayan lambu ne, wanda zai iya tasiri ga karfin jini. Ya ƙunshi haɗin da ake kira Phtharides wanda zai iya taimakawa wajen shakatawa jiragen ruwa da rage matakan matsin jini. A cikin binciken guda da ke ɗaure yawan karas da aka yi da raguwar karar jini, an gano cewa a cikin mafi yawan lokuta ana amfani da shi da mahimmanci saboda raguwa cikin karfin jini.