Uxinzelelo lwegazi okanye uxinzelelo lwegazi oluphezulu yeyona nto ixhaphakileyo emngciphekweni wesifo sentliziyo. Bangaphezu kwe-1 lamawaka ezigidi emhlabeni jikelele banexinzelelo lwegazi oluphezulu, oluchazwa njengemilinganiselo yoxinzelelo lwegazi leSystolic (igadi) (inombolo ephezulu) i-130 mm rt. Ubugcisa. okanye ngaphezulu, uxinzelelo lwegazi le-Diastoc (utata, inani elisezantsi) ngaphezulu kwe-80 mm. Amayeza, kubandakanya ukuthintelwa kwe-Angiotensin Glutters enzyme (ACE), aqhele ukusetyenziswa ukunciphisa uxinzelelo lwegazi. Nangona kunjalo, ukutshintsha kwendlela yokuphila, kubandakanya nokutya, kunokunceda ukunciphisa uxinzelelo lwegazi ukuya kwixabiso elifanelekileyo kunye nokunciphisa umngcipheko wesifo sentliziyo. Nazi iimveliso ezili-10 eziphezulu ezivela kuxinzelelo lwegazi oluphezulu ngokwendlela ye-ofisi ye-ofisi ye-ogunya:
1. ICitrus.
ICitrus, kubandakanya iidipani, iiorenji kunye neelamuni, zinokuba noxinzelelo lwegazi elinamandla ngesenzo. Batyebe kwiivithamini, iiminerali kunye nemifanekiso yemifuno enokunceda ukugcina impilo yentliziyo yakho ngokunciphisa imingcipheko yezifo zentliziyo, ezinje ngoxinzelelo lwegazi oluphezulu. Isifundo seenyanga ezi-5 ngokuthatha inxaxheba kwe-101 i-Japan ibonise ukuba i-suisi yelayisi yelayisi kwigadi ehambelana nomxholo wegadi kunye ne-flavosids kwi-lemons kwi lemons. Izifundo zikwabonisa ukuba ukusetyenziswa kwejusi yeorenji kunye ne-grapeffiru yerhasi kunokunceda ukunciphisa uxinzelelo lwegazi. Nangona kunjalo, iidiliya zediliya kunye ne-Grapef Ijusi inokuthi iwachaphazele amayeza aqhelekileyo anciphisa uxinzelelo lwegazi, ke thetha nogqirha wakho ngaphambi kokutya okutyayo.
Yitya i-lelmon fillet ubuncinci amaxesha ambalwa ngenyanga
Ifoto: HARTAHH.USPUS.com.
2. ISalmon kunye nezinye iintlanzi ezinamafutha
Intlanzi yamafutha nguMthombo obalaseleyo we-Omega-3 amafutha, onesibonelelo sempilo. La mafutha anokunceda ukunciphisa uxinzelelo lwegazi ngenxa yokuncitshiswa kosulelo kunye nokunciphisa inqanaba lomqobo wegazi ojikelezayo obizwa ngokuba zii-oxillpins. Izifundo zibonakalisile ukuba ukusetyenziswa kweentlanzi ezityebileyo ezityebileyo e-Omega-3 kunciphisa amanqanaba oxinzelelo lwegazi. Funda ngokuthatha inxaxheba kwabantu abangama-2036 abantu abasempilweni abonise ukuba abo banamanqanaba aphezulu e-Omega-3 egazini, babephantsi kakhulu kunowona manqanaba asezantsi kwezi fuis egazini. Ukusetyenziswa okuphezulu kwe-Omega-3 kuye kwanxulunyaniswa nomngcipheko ophantsi we-hyperterension.
3. I-Swiss Mangold
I-Switzerland Mangold limifula yamagqabi, etyebile kwiimveliso zesondlo elawula uxinzelelo lwegazi, kubandakanya i-potassium kunye ne-magnesium. Ikomityi enye (iigram ezili-145) zeMangob ephekiweyo zibonelela nge-17% ne-30% yeemfuno zakho zemihla ngemihla kwi-potassium nakwi-magnesium, ngokwahlukeneyo. Abantu abanoxinzelelo oluphezulu lwe-0.6 I-GRAMS ngosuku inyuka i-potassium Ubugcisa. kunye ne-DDA yi-0.52 mm. Ikomityi enye (iigram ezili-145) ze-Swiss chard iqulethe i-782 mg yesondlo esibalulekileyo. I-magnesiyom iyafuneka ukuze ilawule uxinzelelo lwegazi. Kuyanceda ukunciphisa uxinzelelo lwegazi kusetyenziswa iindlela ezininzi, kubandakanya ne-calnel ye-calcium ye-calcium, ebhlokho i-calcium ye-calcium, evumela imithambo yegazi, ivumela imithambo yegazi ukuze iphumle.
4. Imbewu yethanga
Imbewu yethanga inokuba incinci, kodwa iluncedo kakhulu ngokubhekisele kokutya. Bangumthombo ohlanganisiweyo wezondlo ezibalulekileyo ekulawuleni uxinzelelo lwegazi, kubandakanya i-magnesium, i-potassium kunye ne-potassine, i-potassine, i-apino acidi, ekufuneka isebenze kwimveliso yegazi kwaye inciphise uxinzelelo lwegazi. Ioli ye-pumpkin ye-pumpko ikwasisixhobo esinamandla sendalo ukusuka kuxinzelelo lwegazi oluphezulu. Funda ngokuthatha inxaxheba kwamabhinqa angama-23 kubonise ukuba ukufumana iigram ezi-3 zeoyile yethanga ngemini kwiiveki ezi-6 kukhokelela ekunciphiseni kwegadi xa kuthelekiswa neqela le-plati.
5. iimbotyi kunye neelensi
Iimbotyi kunye neelensi zityebile kwizondlo, ezinceda ekulawuleni uxinzelelo lwegazi, njengefibre, i-magnesium kunye ne-potassium kunye ne-potassium. Izifundo ezininzi zibonise ukuba ukutya iibhulukhwe kunye neelenti kunokunceda ukunciphisa uxinzelelo lwegazi. Isishwankathelo sezifundo ezisi-8 apho abantu abangama-554 bathathe inxaxheba khona, babonisa ukuba batshintshiselana nezinye iimveliso, iimbotyi kunye neelenti zinciphise igadi kunye nenqanaba eliphakathi loxinzelelo lwegazi ebantwini kunye nalo.
6.Yagoda
Amajikijolo adityaniswa nezibonelelo ezininzi ezinomtsalane, kubandakanya amandla abo okunciphisa izinto zomngcipheko wentliziyo, ezinje ngoxinzelelo lwegazi oluphezulu. Amajikizo angumthombo otyebileyo wee-antioxidants, kubandakanya abakholelwa kwi-anthocans, imibala enika amaqhosha aqaqambileyo. Ibonisiwe ukuba uAnthocans ayonyusa inqanaba le-nitrogen oxide egazini kwaye unciphise ukuveliswa kweemolekyuli ezinomda wegazi, ezinokunceda ukunciphisa uxinzelelo lwegazi. Nangona kunjalo, kuyafuneka uphando olongezelelekileyo ukuqinisekisa ezi nkqubo zinokubakho. I-Blueberry, i-raspberry, i-raspberry, iRowdan, i-Strawberry kunye ne-strawberry zezinye nje zamajikisi ezibopheleleni ekunciphiseni uxinzelelo lwegazi ngesenzo.
7. I-AMARATA
Ukusetyenziswa kweemveliso zokudla okuziinkozo ezinjenge-Amarawente kunokunceda ukunciphisa uxinzelelo lwegazi. Izifundo zibonisa ukuba ukutya okuzityebi ngokupheleleyo ziimveliso zokudla okuziinkozo kunokunciphisa umngcipheko woxinzelelo lwegazi oluphezulu. Ukuphononongwa kophando 28 kubonakalisile ukuba ukwanda kokusebenzisa ukutya okuziinkozo ezingama-30 ngemini bekudityaniswa nokuncitshiswa kwe-8% kumngcipheko omkhulu wegazi. I-Amaraweh yingqolowa eqinileyo enenqanaba eliphezulu le-magnesium. I-CUPS enye elungiselelwe (i-246 GRMS) ibonelela nge-38% yemfuno yakho yemihla ngemihla ye-magnesium.
8. I-pistachios
I-pistachios inesondlo, kwaye ukusetyenziswa kwabo kunxulunyaniswa nenqanaba elisempilweni yoxinzelelo lwegazi. Batyebe kwizininzi zezakha-mzimba ezifuneka kwimpilo yentliziyo kunye nommiselo wegazi, kubandakanya i-potassium. UKUPHONONONGA 21 Uphando lubonise ukuba kubo bonke amandokamane abandakanywe kuhlolo, ukusetyenziswa kweepistichiois kunefuthe elikhulu lokuncipha kwegadi noTata.
Ingcambu yeengcambu ezincinci, kodwa zingakanani izibonelelo
Ifoto: HARTAHH.USPUS.com.
9. Iikherothi
I-crispy, iikherothi ezimnandi nezinesondlo zenye yemifuno ephambili ekutyeni kwabantu abaninzi. I-carurot ityebile kwimichiza ye-phenolic, enje nge-hlorogenic, i-para-comar kunye nekofu, encedayo ukufumana imithambo yegazi kwaye inciphisa ukunciphisa uxinzelelo lwegazi. Nangona iikherothi zingasetyenziswa kwi-cheese okanye ifom elungiselelwe, ukusetyenziswa kwayo kwifom yoluhlaza kunokuba luncedo kakhulu ekunciphiseni uxinzelelo lwegazi oluphezulu. Isifundo esibandakanyeka kubantu abangama-2195 abaneminyaka engama-40 ukuya kwengama-59 ubudala babonise ukuba ukusetyenziswa kweekherothi ezibukhali kunciphisa kakhulu uxinzelelo lwegazi. Olunye uvavanyo oluncinci olubandakanya abantu abayi-17 lubonise ukuba ukusebenzisa imihla ngemihla abayi-16 (i-473 ml) yejusi ye-carti ye-3 yeenyanga ezintathu ikhokelela ekunciphiseni kwegadi, kodwa hayi utata.
10. I-celery
I-celery yimifuno eyaziwayo, enokuphembelela ngokufanelekileyo uxinzelelo lwegazi. Inonxibelelwano olubizwa ngokuba yiPhthalides elinokunceda ukuphumla kwemithambo yegazi kunye nokunciphisa amanqanaba oxinzelelo lwegazi. Kwisifundo esifanayo esibophelela ukuselwa kweekherothi ezibukhali ngokuhla kwegazi, kwafunyaniswa ukuba phakathi kwemifuno ebilisiweyo, ukusela i-cury kwakufuneka kakhulu ngenxa yokuncipha kwegazi.