Umfutho wegazi ophakeme noma umfutho wegazi ophakeme uyisici esijwayelekile kakhulu sobungozi besifo senhliziyo. Abantu abangaphezu kwezigidi eziyizinkulungwane eziyi-1 emhlabeni wonke banomfutho wegazi ophakeme, ochazwa njengamanani we-systolic yegazi (ingadi) (inombolo ephezulu) 130 mm rt. Art. noma ngaphezulu, umfutho wegazi we-diastolic (ubaba, inombolo ephansi) ngaphezulu kwama-80 mm. Imithi, kufaka phakathi ama-inhibitors we-evitorn glunttering enzyme (ACE), ajwayele ukunciphisa ukunciphisa umfutho wegazi. Kodwa-ke, kushintsha ngendlela yokuphila, okubandakanya nokudla, kungasiza ukunciphisa umfutho wegazi kube amanani afanele futhi kunciphise ingozi yesifo senhliziyo. Nayi imikhiqizo ephezulu eyi-10 evela kumfutho wegazi ophakeme ngokusho kwe-Authoritive Portal Healthline:
1. I-citrus.
I-Citrus, kufaka phakathi i-Grapefruit, amawolintshi, ingaba nomfutho wegazi onamandla owenziwa ngesenzo. Bacebile ngamavithamini, amaminerali kanye nemifino engasiza ekulondolozeni impilo yenhliziyo yakho ngokunciphisa izici zengozi zezifo zenhliziyo, ezinjengengcindezi ephezulu yegazi. Ucwaningo lwezinyanga ezi-5 ngokubamba iqhaza kowesifazane waseJapan ongu-101 luveze ukuthi ukusetshenziswa kwansuku zonke kwe-lemon ujusi ngokuhambisana nokuncipha kwengadi, umphumela abacwaningi bathi okuqukethwe kwe-acid ama-citric nama-flavonoids eLemons. Ucwaningo luphinde lwabonisa ukuthi ukusetshenziswa kwejusi le-orange ne-grapefruit kungasiza ukunciphisa umfutho wegazi. Noma kunjalo, ijusi le-grapefruit ne-grapefruit lingathinta imishanguzo evamile enciphisa umfutho wegazi, ngakho-ke bonisana nodokotela wakho ngaphambi kokungeza lezi zithelo ekudleni kwakho.
Yidla i-salmon fillet okungenani amahlandla ambalwa ngenyanga
Photo: Unsplisish.com.
2. USalmon nezinye izinhlanzi ezinamafutha
Inhlanzi enamafutha ingumthombo omuhle kakhulu wamafutha we-Omega-3, anezinzuzo ezibalulekile zezempilo zezempilo. Lawa mafutha angasiza ekunciphiseni umfutho wegazi ngenxa yokuncishiswa kokuvuvukala futhi anciphise izinga lemithambo yegazi le-tapered of compys elibizwa nge-oxilypins. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwamafutha inhlanzi ecebile e-Omega-3 kunciphisa amazinga wegazi wegazi. Funda ngokubamba iqhaza kwabantu abaphilile abangama-2036 bakhombisa ukuthi labo abanamazinga aphezulu kakhulu e-Omega-3 egazini, babephansi kakhulu kunengadi nobaba kunabantu abanezinga eliphansi kakhulu la mafutha egazini. Ukusetshenziswa okuphezulu kwe-Omega-3 kuhlotshaniswe nengozi ephansi ye-hypertension.
3. Swiss Mannold
ISwitzerland Mangeld iyi-greens yamaqabunga, ecebile kulabo abalawuli bezakhi abalawula umfutho wegazi, kufaka phakathi potassium kanye ne-magnesium. Inkomishi eyodwa (amagremu ayi-145) we-mangold ephekiwe ihlinzeka ngo-17% no-30% wezidingo zakho zansuku zonke e-potassium ne-magnesium, ngokulandelana. Abantu abanengcindezi ephezulu ye-arterial njalo ngo-0.6 amagremu ngosuku bakhulisa okuqukethwe kwe-potassium ekudleni kuhlotshaniswa nokwehla kwengadi ka-1.0 mm hg. Art. ne-DDA nge-0.52 mm. Inkomishi eyodwa (amagremu ayi-145) weSwitzerland Chard iqukethe ama-792 mg alo msoco obalulekile. I-Magnesium nayo iyadingeka ukulawula umfutho wegazi. Kuyasiza ukunciphisa umfutho wegazi kusetshenziswa izindlela eziningi, kufaka phakathi ukwenza njenge-calcium Channel blocker yemvelo, evimba ukuhamba kwe-calcium enhliziyweni nasemangqamuzaneni angenamkhawulo, okuvumela imithambo yegazi ukuba iphumule.
4. Imbewu yethanga
Imbewu yethanga ingaba incane, kepha ilusizo kakhulu ngokuya ngokudla. Bangumthombo ohlanganisiwe wezakhamzimba ezibalulekile ukulawula umfutho wegazi, kufaka phakathi i-magnesium, i-potassium kanye ne-arganine, ama-amino acid adingekayo ekwakhiweni kwe-nitrogen oxide, okudingeka ukumane aphumule imithambo yegazi futhi anciphise umfutho wegazi. Ithanga lembewu yembewu nayo iyithuluzi lemvelo elinamandla kusuka kumfutho wegazi ophakeme. Ukutadisha ngokubamba iqhaza kwabesifazane abangu-23 kubonise ukuthi ukuthola amagremu ama-3 wethanga kawoyela ngosuku amasonto ayi-6 kuholela ekwehleni okukhulu engadini uma kuqhathaniswa neqembu le-placebo.
5. Ubhontshisi namalensi
Ubhontshisi namalensi acebile kwezakhi zomzimba, ezisiza ukulawula umfutho wegazi, njengefayibha, i-magnesium ne-potassium. Ucwaningo oluningi lukhombisile ukuthi ukudla ubhontshisi kanye nelenti kungasiza ukunciphisa umfutho wegazi. Ukubuka konke kwezifundo eziyi-8 lapho abantu abangu-554 babamba iqhaza khona, bakhombisa ukuthi lapho beshintshana eminye imikhiqizo, ubhontshisi kanye nezinga lengcindezi yegazi kubantu abanempilo yegazi futhi ngaphandle kwawo.
6. I-Yagoda
Amajikijolo ahlotshaniswa nezinzuzo eziningi zezempilo ezihlaba umxhwele, kufaka phakathi amandla azo okunciphisa izilinganiso zokulinganisa kwengozi, njengokucindezela kwegazi eliphakeme. Amajikijolo angumthombo ocebile wama-antioxidants, kufaka phakathi ama-anthocyans, imibala enikeza amajikijolo umbala okhanyayo. Kuboniswe ukuthi ama-anthocyans akhulisa izinga le-nitrogen oxide egazini futhi anciphise ukukhiqizwa kwama-molecule anciphisa imithambo yegazi, engasiza ekunciphiseni umfutho wegazi. Noma kunjalo, ucwaningo olwengeziwe luyadingeka ukuqinisekisa lezi zinqubo ezingaba khona. I-Blueberry, okusajingijolo, i-Black Rowan, ama-Cloudberry kanye nama-sitrobheli amanye amajikijolo abopha ukwehla komfutho wegazi ngesenzo.
7. I-Amorarara
Ukusetshenziswa kwemikhiqizo yonke yokusanhlamvu efana ne-amaranth kungasiza ukunciphisa umfutho wegazi. Ucwaningo lukhombisa ukuthi ukudla okunothile emikhiqizweni ephelele yokusanhlamvu kunganciphisa ubungozi bengcindezi yegazi ephezulu. Ukubuyekezwa 28 Ucwaningo kukhombisile ukuthi ukwanda kokusetshenziswa okuqinile okusanhlamvu ngama-gramu angama-30 ngosuku kuhlotshaniswa nokwehliswa kwe-8% engcupheni yegazi eliphakeme. I-Amaranth iyinhlangano eqinile eqinile enokuqukethwe okuphezulu kakhulu kwe-magnesium. Inkomishi eyodwa elungisiwe (amagremu angama-246) ihlinzeka ngama-38% esidingo sakho sansuku zonke se-magnesium.
8. Ama-pistachios
Ama-pistachios anempilo kakhulu, futhi ukusetshenziswa kwawo kuhlotshaniswa nezinga eliphilile lomfutho wegazi. Bacebile ngezakhi eziningi zezakhi ezidingekayo ukuze uthole umthetho we-Hearth Health and Blood Pressure, kufaka phakathi potassium. Ukubuyekezwa Izifundo ezingama-21 kubonise ukuthi phakathi kwawo wonke amantongomane afakiwe ekubuyekezweni, ukusetshenziswa kwePistachios kwaba nomthelela omkhulu ekwehleni kwengadi nobaba.
Izimpande ezincane zezimpande, kepha zingakanani izinzuzo
Photo: Unsplisish.com.
9. Izaqathi
I-Crispy, izaqathi ezimnandi nezinempilo zingenye yemifino esemqoka ekudleni kwabantu abaningi. I-Carrot icebile kumakhompiyutha we-phenogic, afana ne-chlorogenic, i-para-coumar nekhofi-amandla, asiza ekuphumuleni kwemithambo yegazi futhi anciphise ukuvuvukala, okungasiza ekunciphiseni umfutho wegazi. Yize izaqathe zingasetshenziswa ngoshizi noma ifomu elilungiselelwe, ukusetshenziswa kwalo ngendlela eluhlaza kungasiza kakhulu ukunciphisa umfutho wegazi ophakeme. Ucwaningo olubandakanyeka kubantu abangama-2195 abaneminyaka engama-40 kuye kwangama-59 ubudala bakhombise ukuthi ukusetshenziswa kwezaqathi ezingcolile kunciphisa kakhulu umfutho wegazi. Olunye ucwaningo oluncane olubandakanya abantu abangu-17 lukhombisa ukuthi ukusetshenziswa kwansuku zonke kwama-ounces ayi-16 (473 ml) wejusi omusha we-karoti izinyanga ezi-3 kwaholela ekunciphiseni engadini, kodwa hhayi ubaba.
10. Isilimo esidliwayo esinamagatsha anamanzi
I-Celery yimifino ethandwayo, engathonya kahle umfutho wegazi. Inokuxhumana okubizwa ngokuthi ama-phthalides angasiza ama-vessel ephumule futhi anciphise amazinga we-BOOC BOOG BOOG. Esifundweni esifanayo esibopha ukusetshenziswa kwezaqathi ezi-crude ngokuncipha kwengcindezi yegazi, kwatholakala ukuthi phakathi kwemifino ebilisiwe ebilisiwe, ukusetshenziswa kwe-celery ebilisiwe kwabangelwa kakhulu ngenxa yokuncipha komfutho wegazi.