Amafutha ezinhlanzi. Ubufakazi bobufakazi bubonisa ukuthi izithako zamafutha ezinhlanzi zinciphisa ngokuzithoba i-systolic (cishe i-3,5 mmHg) kanye ne-diastolic (cishe i-2,5 mmHg) ukucindezela ezigulini ezinomfutho wegazi ophezulu.^36-39 . Amafutha ezinhlanzi, umthombo omuhle wama-omega-3 fatty acids, nawo ayasebenza a umphumela wokuvikela ohlelweni lwenhliziyo nemithambo yegazi ngezindlela eziningana. Zinomphumela omuhle emazingeni e-lipid egazi, umsebenzi we-vascular, izinga lenhliziyo, umsebenzi weplatelet, ukuvuvukala, njll.^40,41

Isikali

- Ngoba ngokulinganisela ukwehlisa umfutho wegazi, kuyatuseka ukuthi udle u-900 mg we-EPA/DHA ngosuku noma ngokuthatha isithako samafutha ezinhlanzi noma ngokudla izinhlanzi ezinamafutha nsuku zonke noma ngokuhlanganisa ukudla okubili.

- Bheka ikhasi lethu le-Fish oils ukuze uthole ulwazi olwengeziwe.

 I-Coenzyme Q10. Ithathwa ngomlomo, le antioxidant ikhonjiswe ukuthi iyasebenza ezivivinyweni ezimbalwa zemitholampilo njengokwelashwa kwe-adjuvant ye-hypertension. Ezivivinyweni ezi-3 ezingaboni kabili, ezilawulwa yi-placebo (izifundo ezingama-217 sezizonke), abacwaningi bathola ukuthi i-coenzyme Q10 (inani eliphelele le-120 mg kuya ku-200 mg ngosuku kumithamo emi-2) yehlisa umfutho wegazi futhi yasiza ukunciphisa umthamo wemithi yakudala ye-hypotensive.^42-46 .

Isikali

Imithamo esetshenziswa ezifundweni ezifundweni ezinomfutho wegazi ophakeme isukela ku-60 mg iye ku-100 mg kabili ngosuku.

 Qi Gong. Kusukela kwezokwelapha zendabuko zaseShayina, i-Qi Gong ijwayele ukuqinisa futhi kuthambise isakhiwo se-musculoskeletal, ukwandisa yonke imisebenzi yomzimba, ngisho nokuqinisekisa ukuphila isikhathi eside. Ukubuyekezwa okuhlelekile okushicilelwe ngo-2007 kukhombe izivivinyo zomtholampilo ezingahleliwe eziyi-12, okuhlanganisa isamba sabahlanganyeli abangaphezu ko-1.¹⁵. Imiphumela iphakamisa ukuthi umkhuba ojwayelekile we-Qigong ungase ube nemiphumela emihle ekwehliseni umfutho wegazi. Ngokokunye ukubuyekezwa kocwaningo oku-2, umkhuba we-Qigong (ohambisana nemithi) wehlisa ingozi yokushaywa unhlangothi, wehlisa umthamo wemithi edingekayo ekulawuleni umfutho wegazi futhi unciphisa nokufa.^{16, I-17}. Kubonakala sengathi i-Qigong isebenza ngokunciphisa ukucindezeleka nokuzinzisa umsebenzi wesimiso sezinzwa esinozwela.

 Ushokoledi omnyama nokhokho (Theobroma cocoo). Ucwaningo lweminyaka engu-15 lwamadoda amadala angama-470 lubonise ukuhlobana okuqinile phakathi kokusetshenziswa kwe-cocoa (ecebile ngama-polyphenols) nomfutho wegazi ophansi.⁶⁶. Izivivinyo ezimbalwa zemitholampilo kanye nokuhlaziywa kwe-meta okushicilelwe ngo-2010 kwaqinisekisa ukuthi ukudla ushokoledi omnyama amaviki angu-2 kuya kwangu-18 kunciphisa ukucindezela kwe-systolic ngo-4,5 mmHg kanye nokucindezela kwe-diastolic ngo-2,5 mmHg.⁶⁷.

Isikali

Abanye odokotela batusa ukuthi abantu abanomfutho wegazi ophakeme badle i-10g kuya ku-30g kashokoledi omnyama usuku ngalunye.⁶⁶.

 I-Tai chi. Ukuhlolwa okuningana kwemitholampilo kubonise ukuthi i-tai chi isiza ukwehlisa umfutho wegazi kubantu abanomfutho wegazi ophakeme^{18, I-19}. Ukubuyekezwa okuningana nokuhlaziywa kwe-meta^{68, I-69} basikisela ukuthi i-tai chi ingase iphumelele ngaphezu kwezidakamizwa ze-antihypertensive. Nokho, ikhwalithi yezivivinyo kanye nenani labahlanganyeli lihlala liphansi.

 Ukuqeqeshwa kwe-Autogenic. Le nqubo ye ukuphumula okujulile eduze ne-self-hypnosis isebenzisa ukusikisela nokugxilisa ingqondo ukuze kuqedwe ukucindezeleka kwazo zonke izinhlobo eziqoqwa ngumzimba. Ezinye izifundo ezishicilelwe ngaphambi kuka-2000^20-24 bonisa ukuthi ukuqeqeshwa kwe-autogenic kungasiza, ngokwako noma ngokuhambisana nokwelashwa okuvamile, ukwehlisa umfutho wegazi. Ababhali bayacacisa, nokho, ukuthi ukuchema endleleni yokwenza kube nzima ukuhumusha imiphumela. Amanye amasu okuphumula, njengokuphefumula okujulile, nawo angasebenza.⁶⁶.

 i-biofeedback. Le nqubo yokungenelela ivumela isiguli ukuba sibone ngeso lengqondo ulwazi olukhishwa umzimba (amagagasi obuchopho, umfutho wegazi, izinga lokushisa lomzimba, njll.) kudivayisi ye-elekthronikhi, ukuze-ke bakwazi ukusabela futhi "bazifundise" ukuze bafinyelele isimo. yokuphumula kwemizwa nemisipha. Ukuhlaziywa kwemeta okushicilelwe ngo-2003 kubika imiphumela egculisayo etholwe yi-biofeedback¹⁴. Kodwa-ke, ukuhlaziya oku-2 okusha okushicilelwe ngo-2009 nango-2010 kuphetha ngokuthi ukuntuleka kwezifundo zekhwalithi kuvimbela isiphetho ekusebenzeni kwe-biofeedback.^{64, I-65}.

I-Biofeedback imvamisa yenziwa njengengxenye yokwelashwa kokuziphatha noma ukuvuselelwa kwe-physiotherapy. Kodwa-ke, eQuebec, odokotela be-biofeedback abavamile. EYurophu ekhuluma isiFulentshi, le nqubo nayo incane kakhulu. Ukuze uthole okwengeziwe, bheka ishidi lethu le-Biofeedback.

 stevia. Ezinye izivivinyo ziphakamisa ukuthi ukukhishwa kwe-stevia, isihlahlana saseNingizimu Melika, kungasiza ukwehlisa umfutho wegazi esikhathini eside (unyaka ongu-1 kuye eminyakeni emi-2)^70-73 .

 I-acupuncture. Ezinye izifundo ezincane^25-27 bonisa ukuthi ukutshopa kwehlisa umfutho wegazi. Nokho, ngokusho kokubuyekezwa kwezincwadi zesayensi²⁸ eshicilelwe ngo-2010 futhi okuhlanganisa izivivinyo ezingu-20, imiphumela ephikisanayo kanye nekhwalithi ephansi yezifundo akwenzi kube nokwenzeka ukusungula ngokusobala ukusebenza kahle kwale nqubo.

 garlic (I-Allium sativum). I-World Health Organization ikhombisa ukuthi ugarliki ungaba wusizo ku-hypertension emaphakathi. Izivivinyo eziningana zomtholampilo zibonisa ukuthi ugalikhi ungaba usizo ngempela kulokhu.^60-62 . Kodwa-ke, ngokusho kwababhali bokuhlaziywa kwe-meta, iningi lalezi zifundo libika umphumela ongasho lutho ngokwezibalo futhi indlela yabo yokusebenza ingeyekhwalithi ephansi.⁶³.

 Calcium. Phakathi nezifundo eziningi, kuye kwaphawulwa ukuba khona kwesixhumanisi, namanje okungaqondakali kahle, phakathi komfutho wegazi ophezulu we-arterial hypertension kanye ne-calcium metabolism engalungile, ebonakala ikakhulukazi ngokugcinwa kabi kwalesi mineral.⁴⁷. Abacwaningi bakholelwa ukuthi i-calcium umthombo wokudla ingasiza ukugcina umfutho wegazi ovamile futhi ngaleyo ndlela ivikele isimiso senhliziyo nemithambo yegazi. Ukudla okuklanyelwe ukunciphisa umfutho wegazi ophakeme (Dash) futhi inothe nge-calcium. Esahlukweni se isengezo, ukusebenza kwe-calcium emtholampilo akukasungulwa. Ngokusho kwe-2 meta-analyses (ngo-1996 nango-1999), ukuthatha izithasiselo ze-calcium kuzoholela ekwehleni okuncane kakhulu komfutho wegazi.^{48, I-49}. Nokho, ukudla okwengeziwe kwe-calcium kungase kuzuzise abantu abakudla okungekuhle. kuswele kule mineral⁵⁰.

 Vitamin C. Umthelela we-Vitamin C ku-hypertension uvusa isithakazelo kubacwaningi, kodwa kuze kube manje imiphumela yocwaningo ayivumi.^51-54 .

 Yoga. Ezinye izivivinyo zomtholampilo zibonisa ukuthi ukwenza kwansuku zonke kwe-yoga iyithuluzi elisebenzayo lokwehlisa umfutho wegazi kubantu abanomfutho wegazi ophakeme^29-34 , nakuba umphumela wawo ungaphansi kwalowo wezidakamizwa³³. Qaphela ukuthi sihlonze ucwaningo emibhalweni yesayensi oluphetha ngokuthi ukuzivivinya kwe-yoga nokulawula ingcindezi akusebenzi ekulawuleni umfutho wegazi.³⁵.