Okuqukethwe
Imikhiqizo eyehlisa umfutho wegazi
Umfutho wegazi ophakeme yi-pathology eyenzeka engxenyeni yesithathu yabantu abaneminyaka eyi-16-34. I-Hypertension, noma isesimweni esincane, isho ukwephulwa komsebenzi wesimiso senhliziyo, kubangela ukuguga ngaphambi kwesikhathi kanye nokuphazamiseka kokujikeleza kobuchopho, okwafakazelwa izifundo zososayensi baseCalifornia.
Ukwelashwa kwesimanje komfutho wegazi ophakeme ukuthatha izidakamizwa ezivimba ama-angiotensin receptors, ukuphumula imithambo yegazi, okuholela ekwehleni komfutho wegazi. Kodwa-ke, ukusetshenziswa njalo kwalezi zidakamizwa kunomthelela ekuveleni kwezimila ze-oncological futhi kubangela inqwaba ye-pathologies enzima emzimbeni.
Ukusetshenziswa njalo kokudla okuqinisa imisipha yenhliziyo, izindonga zemithambo yegazi, nokwenza umfutho wegazi kujwayelekile akukwazi nje ukunciphisa isimo sesiguli ngesikhathi sokuhlasela kwe-hypertension, kodwa futhi kunciphise inani lemithi ethathwe.
Itiye elihlaza. Umthelela wetiye eliluhlaza ekwenyukeni noma ekwehliseni umfutho wegazi kuyindaba eyimpikiswano. Kodwa-ke, sekuvele kufakazelwe ukuthi ukuphuza itiye eliluhlaza kwehlisa umfutho wegazi! It is contraindicated for iziguli hypotensive! Ngaphezu kwalokho, ososayensi baseJapane baye bafakazela ngokuzama ukuthi itiye eliluhlaza lehlisa umfutho wegazi ngokuzayo! Ukuhlolwa kwathatha izinyanga ezimbalwa futhi umphumela waba ukwehla kwengcindezi ezigulini ezinomfutho wegazi ophakeme ngo-5-10%. (funda kabanzi: Izinzuzo kanye nokulimala kwetiye eliluhlaza)
Ilamuna. Ulamula une-potassium, esiza ekulawuleni uketshezi olukhona emzimbeni, kanti i-magnesium etholakala kulamula isiza ukukhulula imithambo. Ukuba khona kwama-flavonoid kulamula kunomthelela empilweni yemithambo yegazi. Ukwakhiwa kwejusi kalamula emzimbeni kufana nezidakamizwa ezithile ze-antihypertensive. Zinomphumela ocindezelayo ekukhiqizweni kwe-angiotensin yizinso, ihomoni engakhuphula umfutho wegazi ngokubopha imithambo yegazi. Uma uthatha ilamula, khumbula umqondo wokulinganisa ukuze ungalimazi isisu.
I-Chokeberry. I-Chokeberry inezinto ezingakhulisa ngenkuthalo ama-capillaries nemithambo yegazi. Umphumela onenzuzo we-chokeberry ku-hypertension usungulwe ngokuhlolwa, ngamanye amazwi, ukwehlisa umfutho wegazi. Ngezinhloso zokwelapha, ungadla izingcezu ezinhlanu zamajikijolo ngosuku. Ijusi yezithelo kufanele ithathwe 1-2 wezipuni izikhathi 3 ngosuku imizuzu engu-20 ngaphambi kokudla. Umhluzi weBerry ulungiswa ngesilinganiso sesipuni esingu-1 ngamagremu angu-200 amanzi. Ubilise okungaphezu komzuzu, ugcizelele ihora. Phuza ingxenye yesine noma ingxenye yengilazi izikhathi ezi-3 ngosuku imizuzu engu-20 ngaphambi kokudla.
Ujinja. I-Ginger inezinto eziningi ezinhle, kodwa ithinta kanjani umfutho wegazi? I-ginger rhizome, ingena emgudwini wokugaya ukudla, inciphisa igazi futhi ikhulule imisipha ezungeze imithambo yegazi. Ngakho-ke, umfutho wegazi uzokwehla. (okuthakazelisayo: I-Ginger enolamula noju - iresiphi yezempilo). Kuyaphawuleka ukuthi i-ginger ingathuthukisa umphumela wemithi, ngakho-ke awudingi ukuhlanganisa ukusetshenziswa kwe-ginger nokuthatha imithi enciphisa ukucindezeleka kwegazi, kodwa kungcono nakakhulu ukubonana nodokotela. (Bheka futhi: uhlu lokudla okunciphisa igazi)
Kalina. I-Kalina yehlisa umfutho wegazi, inomphumela we-diuretic, isusa uketshezi oluningi emzimbeni. Ngenxa yama-antioxidants, ama-flavonoid kanye ne-vitamin C equkethwe kuwo, ukubuyiswa kwezifo ezithathelwanayo kuyashesha. Uvithamini K umisa ukopha, futhi i-cholesterol eyeqile ithintwa ama-acids e-polyunsaturated. I-Phenolcarboxylic acid ithanda ukubulawa kwamagciwane ezithweni zokugaya ukudla kanye nokuphola kwamanxeba. Ekwelapheni umfutho wegazi ophezulu, ungasebenzisa kokubili amajikijolo amasha kanye nawomisiwe.
I-cranberry. I-Cranberry iyijikijolo eliphulukisayo elidliwayo, elingumsizi womuntu osenesikhathi eside elwa nomkhuhlane, i-scurvy, kanye nekhanda. Amajikijolo awo enza amathumbu nesisu kusebenze kangcono, futhi angasiza nasekunciphiseni i-asidi esiswini. Okuqukethwe kwe-flavonoid, izinto ezifaka isandla emandleni nasekunwebeni kwama-capillaries egazi, ukumuncwa kwevithamini C, kuphezulu kakhulu kuma-cranberries. Ijusi ye-cranberry inyusa ukwakheka kwenani lama-antioxidants kanye ne-cholesterol edingekayo emzimbeni, okudingekayo ekusebenzeni kahle kwenhliziyo. Ochwepheshe baseMelika baye bafakazela ukuthi amasonto ayisishiyagalombili okusetshenziswa nsuku zonke kwejusi ye-cranberry kunciphisa kakhulu umfutho wegazi! Abantu abahlushwa ukuphazamiseka kwenhliziyo kanye nezinhlelo ze-vascular bayelulekwa ukuthi baphuze ijusi ye-cranberry noma ijusi nsuku zonke ezingilazini ezintathu ukwandisa okuqukethwe kwama-antioxidants, ngaleyo ndlela kuncishiswe ingozi yesifo senhliziyo nokwakheka kwesimila esiyingozi. URus' ubelokhu edumile ngokusebenzisa izakhiwo ezizuzisayo zama-cranberries, ngakho-ke zidle njalo futhi uzoba nempilo.
I-alimondi. Ukuze uthuthukise ukujikeleza kwegazi, uqinise izindonga zemithambo yegazi futhi wenze ukucindezeleka kujwayelekile, idlanzana lama-alimondi ngosuku lanele. Kodwa-ke, kufanele zisetshenziswe ngendlela efanele: amantongomane aluhlaza awusizo kakhulu, futhi ama-alimondi agayiwe noma athosiwe agcina izingxenye ezimbalwa zomsoco. Uma ukhetha ama-alimondi aseSpain, kungenzeka ukuthi uthenge umkhiqizo wemvelo oluhlaza kunezinye izinhlobo, ngoba ama-alimondi avela eSpain ngokuvamile awapheki. Enye i-nuance yokusetshenziswa okufanele kwama-alimondi ekudleni ukucwiliswa kwangaphambili nokucwecwa. Ikhasi lama-alimondi licebile nge-phytic acid, okwenza kube nzima ngomzimba ukumunca amaminerali. Uma ucwilisa amantongomane emanzini abandayo amahora ambalwa, khona-ke i-peel ihlutshiwe kalula. Ngaphezu komphumela oqinisayo ohlelweni lwenhliziyo nemithambo yegazi, ama-alimondi angafakwa ekudleni kwabantu abakhuluphele ngokweqile - anekhalori ephansi, kuyilapho aqukethe amaprotheni nama-monounsaturated fatty acids, ngakho afaneleka kulabo abafuna ukulahlekelwa amafutha nalabo. abalwela ukuthola isisindo somzimba. Amantongomane anezakhiwo ezifanayo futhi anganciphisa nomfutho wegazi futhi akhuthaze ukugeleza kwegazi, kodwa anama-kilojoule amaningi, ngakho awavamile ukusetshenziswa njengomkhiqizo wokudla.
Upelepele we-cayenne. Upelepele oshisayo we-cayenne (owaziwa nangokuthi upelepele oshisayo) unenani lezinto eziwusizo eziqinisekiswe ucwaningo ososayensi baseMelika. Upelepele ucishe ushintshe ngokushesha umfutho wegazi ngenxa yokuqukethwe kwe-capsaicin. I-Capsaicin inikeza upelepele ukunambitheka okuvuthayo nokubukhali, inezici ze-vasodilating, ukwandisa ukugeleza kwegazi. Ngenxa yalokho, izinga lokuhamba kwegazi emithanjeni liyakhula, futhi umthwalo ezindongeni zabo uyancipha, futhi ingcindezi iyancipha. Ukuze ulungise isimo somuntu onomfutho wegazi ophezulu, kunconywa ukuphuza isisombululo sethisipuni sikapelepele engilazini yamanzi enoju kanye nejusi le-aloe elisanda kufakwa. Abantu abangajwayele ukunambitheka okubabayo kwechili bangasebenzisa amaphilisi e-cayenne pepper. Ngesifo sezinso, upelepele obomvu kufanele usetshenziswe ngokuqapha, ngoba ungenza isimo sesiguli sibe sibi.
Amanzi kakhukhunathi. Uketshezi olutholakala kukhukhunathi - amanzi kakhukhunathi noma ubisi lwekakhukhunathi - umkhiqizo odumile ongenawo ukunambitheka okuvezayo nokujabulisayo, kodwa futhi unezinto eziningi eziwusizo. Ngakho-ke, inani layo lokudla okunomsoco kanye nokwakheka okulinganayo kwenza kube nokwenzeka ukusebenzisa ubisi lukakhukhunathi esikhundleni sobisi lwenkomo ekudleni kwemifino. I-Potassium, i-magnesium, i-calcium namavithamini amaningi (i-pyridoxine, i-riboflavin, i-Retinol, i-pantothenic acid, i-thiamine, amavithamini E no-C) iqinisa isimiso somzimba sokuzivikela, isize ukujwayela umzimba nokunciphisa umfutho wegazi. I-lauric acid, etholakala ngobuningi emanzini kakhukhunathi, nakuba ingeyamafutha agcwele ama-acids, iyasiza ekwandiseni i-cholesterol “enhle” egazini - high-density lipoproteins - futhi ivimbela isifo semithambo. Njengomphumela wezifundo, kwatholakala ukuthi ukusetshenziswa okuhlelekile kobisi lukakhukhunathi izinyanga ezimbalwa kusiza ukwehlisa umfutho wegazi we-systolic (obonwa ku-71% weziguli) futhi kusiza ukujwayela umfutho wegazi we-diastolic (ku-29% wezifundo).
I-cocoa eluhlaza. Kusuka ku-cocoa eluhlaza ukuthi ungathola izakhi kanye nama-flavonoid adingekayo ukuze ulwe nokubonakaliswa komfutho wegazi ophezulu. I-cocoa inezindawo zokulwa nokucindezeleka, ngenxa yokuthi kungenzeka ukulawula ngokungaqondile ukucindezela, ukuvimbela ukwanda kwayo ngesikhathi sodlame. Amahomoni akhethekile anesibopho sokubonakaliswa komzimba kokucindezeleka, phakathi kwemiphumela yawo ukwanda komfutho wegazi. Ukuhlola okuningi kufakazele ukuthi i-cocoa isiza ukulawula amazinga ala mahomoni. Ngokusebenzisa i-cocoa eluhlaza njengesengezo sokudla, ungafinyelela ekunciphiseni okukhulu kokuqina kanye nenani lezimo ezicindezelayo. Ama-Flavonoid ku-cocoa anciphisa okwesikhashana umfutho wegazi, ovikela imithambo yegazi kuma-pathologies ahambisana nokwanda kwawo.
I-Turmeric. I-Turmeric iyisinongo esisetshenziswe kusukela ezikhathini zasendulo hhayi nje ukuthuthukisa ukunambitheka kokudla, kodwa futhi ngezinhloso zokwelapha. Nokho, ososayensi basanolwazi oluncane ngezici zalo ezizuzisayo. I-Curcumin, isithako esiyingqayizivele esisebenzayo esitholakala empandeni yalesi sitshalo, iyi-ejenti enamandla yokulwa nokuvuvukala. Njengoba wazi, ukusabela kokuvuvukala kungenye yezimbangela eziyinhloko zomfutho wegazi ophezulu. Ukuqeda ukuvuvukala ngokuphumelelayo, i-curcumin ingathuthukisa kakhulu ukusebenza kwesimiso senhliziyo futhi ikhulise ukugeleza kwegazi. Inhlanganisela yesithako esisebenzayo sikapelepele ohlukahlukene i-piperine ne-turmeric kwandisa ukunikezwa kwegazi ezicutshini, ukuze igazi lisabalaliswe ngokulinganayo kuwo wonke umzimba. Kodwa akufanele uhlanganise i-turmeric nopelepele oshisayo, njengoba i-capsaicin (into ebangela ukufutheka kwayo) iyingozi ezinso, egcina inganaki imiphumela enenzuzo yakho kokubili i-piperine ne-turmeric. Ekuphekeni okudumile, i-turmeric ibonakala njengesihlanzi segazi esifakazelwe, futhi le mpahla ibuye ibe nomthelela ekwelapheni umfutho wegazi ophakeme.
Ugaliki. I-garlic, noma kunalokho, amafutha abalulekile ayingqayizivele kanye nezinto eziningi ezisebenzayo ekubunjweni kwayo, sekuyisikhathi eside kuqashelwa njengekhambi eliphumelelayo ngokumelene nomfutho wegazi ophezulu. Emuva ngo-2010, ososayensi base-Australia babonisa ukuthi ngosizo lokusetshenziswa okuhlelekile kwegalikhi eqenjini lokulawula leziguli ezine-arterial hypertension, kwaba nokuthuthuka komfutho wegazi, amazinga e-cholesterol yegazi kanye ne-ESR. Uma kucatshangelwa iqiniso lokuthi i-garlic ingenye yezindlela zokwelapha ezingabizi kakhulu ze-hypertension, ukubaluleka kwayo kubantu abaningi abane-predisposition to high blood pressure ayikwazi ukulinganiswa. Futhi kulabo abangasebenzisi i-garlic ngenxa yephunga layo eliqinile futhi eliqhubekayo, i-garlic kuma-capsules ahlakazeka emathunjini inganconywa.
Ukudla okwengeziwe okwehlisa umfutho wegazi
Imikhiqizo evela kulolu hlu, lapho isetshenziswa njalo, isiza futhi ukwehlisa umfutho wegazi ngenxa ye-magnesium, i-potassium namanye amaminerali ekubunjweni kwawo.
Ngenxa yokuthi le mikhiqizo ifinyeleleka kalula futhi iguquguquka ekusebenzeni, akunzima ukuyifaka ekudleni, futhi umphumela ngesimo somfutho wegazi ojwayelekile uzoba uzinzile:
Ubisi oluncibilikisiwe. Ubisi lwekhwalithi ephezulu olunokuqukethwe kwamafutha aphansi lufaka isandla ekucindezelweni okujwayelekile. Ukuze uzuze umphumela oyifunayo, kufanele udliwe nsuku zonke. Njengomphumela wocwaningo olwenziwa ososayensi baseMelika, kwatholakala ukuthi i-calcium ihlanganiswe ne-calciferol (uvithamini D) ngokusetshenziswa njalo kwehlisa umfutho wegazi ngo-3-10%. Lezi zibalo azibonakali zibaluleke kakhulu, kodwa ngokwenza lokhu kunciphisa ingozi yezifo zesimiso senhliziyo cishe ngo-15%. Yiqiniso, ubisi oluncibilikisiwe lwekhwalithi ehloniphekile akulula ukuluthola, futhi imikhiqizo yasekhaya ihlale ikhuluphele kakhulu. Ngakho-ke, ukusetshenziswa kobisi njengomkhiqizo wokwehlisa umfutho wegazi kushiya ukungabaza okuthile.
Isipinashi. Isipinashi siqukethe i-complex yamavithamini, amaminerali e-electrolyte (i-calcium, i-magnesium ne-sodium) namaprotheni, okuqukethwe kwawo okwesibili kubhontshisi nophizi. Zonke lezi zinto zisiza ukuqinisa izindonga zemithambo yegazi futhi zijwayele izinga lokucindezela. Amaqabunga esipinashi anothe nge-fiber, enomthelela ekuzihlanzeni komzimba kanye nokuvimbela izifo zesisu. Okuqukethwe kwekhalori ephansi kwesipinashi - amakhalori angama-22 kuphela ngamagremu ayi-100 - kusenza sibe umkhiqizo omuhle kakhulu wokudla. Ukuze uvimbele izifo zenhliziyo kanye nokwehlisa umfutho wegazi, amaqabunga esipinashi kanye nembewu kungasetshenziswa njengokudla. Amasaladi, ama-casseroles, namasoso alungiswa kusuka emaqabunga, futhi imbewu ifafazwa kwisemishi ukuze kwandiswe inani layo lokudla okunomsoco (funda kabanzi esihlokweni: izakhiwo eziwusizo kanye nokusetshenziswa kwesipinashi).
Izinhlamvu zikabhekilanga ezingenasawoti. Ukuntuleka kwe-magnesium kungabangela ukuphazamiseka kwegazi, futhi omunye wemithombo yemvelo engcono kakhulu yale mineral imbewu ye-sunflower. Kudingeka zidliwe ziluhlaza futhi zingafakwanga usawoti, ukuze kuvinjelwe umfutho wegazi ophakeme, inkomishi yesine yembewu ngosuku yanele. Ngenxa yokuqukethwe kwamafutha amaningi embewu ye-sunflower, ayinconywa kubantu abanezifo ezivuthayo ze-gallbladder, kanye nalabo abadla ukudla okunciphisa umzimba. Ukusetshenziswa kwembewu enosawoti kunomphumela ophambene - okuqukethwe kwe-sodium okwandisiwe kubangela ukuhlaselwa kwe-hypertension.
Ubhontshisi. Ubhontshisi ucebile ekubunjweni kanye nenani eliphezulu lokudla okunomsoco, aqukethe i-potassium, i-magnesium, esiza ukujwayela umfutho wegazi, i-fiber yokudla kanye ne-pectin, kanye ne-folic acid, i-niacin ne-vitamin E. Ukwanda kwe-iron okuqukethwe kubhontshisi kuvuselela i-hematopoiesis. Badla ubhontshisi omhlophe, omnyama, obomvu, oluhlaza okwesibhakabhaka, kanye nezinhlobonhlobo ze-lima ne-pinto. Kuhle kokubili ngendlela yesidlo esizimele (ubhontshisi ubilisiwe, ufakwe ngaphambili ubusuku bonke, futhi usetshenziswe njengephalishi), futhi njengengxenye yesobho likatamatisi, isoso, isaladi.
Amazambane amhlophe abhakiwe. Amazambane aqukethe i-potassium ne-magnesium eningi, ekuvumela ukuthi ugcine ibhalansi ye-potassium-sodium yomzimba. Ngokudla okuvamile kwe-potassium ekudleni, izinga le-sodium lihlala lizinzile, elikuvumela ukuthi usebenzise izinqubo eziningi emzimbeni, uqale ngokuthuthwa kwamaselula, uphele ngokukhipha uketshezi okweqile, ugcine izicubu zomzimba emisipha yenhliziyo. Ukuntuleka kwe-potassium kubangela ukwanda kwamazinga e-sodium, okungabangela isifo senhliziyo nokwanda komfutho wegazi. Kungcono ukudla amazambane efomini elibhakiwe - yile ndlela izakhi ezigcinwe kangcono kuyo, futhi okuqukethwe kwekhalori kwesidlo esinjalo kungama-kcal angama-80 kuphela ngokumelene nama-200-300 kcal wamazambane athosiwe.
Ubhanana. Omunye umkhiqizo odumile wokwehlisa umfutho wegazi ubhanana. Lesi sithelo silungele ukudla okulula futhi njengesengezo ekudleni kwasekuseni, njengoba singaqukethe amaminerali adingekayo ekusebenzeni okujwayelekile kwesimiso senhliziyo, kodwa futhi sicebile amaprotheni, okuqinisekisa ukusutha okusheshayo. I-amino acid tryptophan kubhanana isetshenziswa emzimbeni ukuze kuhlanganiswe i-serotonin, ihomoni enesibopho somoya omuhle. Basebenzisa ubhanana bebodwa, njengengxenye yama-dessert namasaladi ezithelo, bafakwa ku-oatmeal, iyogathi.
Ubhontshisi wesoya. Izakhiwo ezizuzisayo zikabhontshisi wesoya wokwenza umfutho wegazi ojwayelekile zinikezwe i-potassium, i-magnesium nama-peptide ekubunjweni kwawo. Ubhontshisi wesoya udliwa uluhlaza, uhlutshiwe. Ubhontshisi oqandisiwe uncibilika ngaphambili ngamanzi abilayo. Isoya emnyama ilusizo ikakhulukazi ekulawuleni umfutho wegazi. Ucwaningo olwenziwa ososayensi baseKorea lubonisa ukuthi lapho ubhontshisi omnyama wesoya udliwa nsuku zonke amasonto ayisishiyagalombili, ingcindezi ye-systolic yezifundo yehle ngamaphuzu angama-9,7. Ngaphezu kwalokho, ubhontshisi wesoya wandisa ukumelana komzimba nengcindezi ye-oxidative, okusho ukuthi avimbela ukuvela kwezimila ze-oncological.
Ushokoledi omnyama. Njengomkhiqizo owengeziwe wokujwayelekile umfutho wegazi, ungafaka inani elincane likashokoledi ekudleni - izikwele eziyi-1-2 kusuka kubha yonke. Izakhiwo ezizuzisayo zikashokoledi zichazwa ngokuqukethwe okwandisiwe kwe-cocoa, izakhiwo ezizuzisayo ezicatshangelwa ohlwini lwemikhiqizo ebalulekile enciphisa umfutho wegazi.
Ukusetshenziswa njalo kwemikhiqizo engenhla akufaki esikhundleni sezidakamizwa ku-hypertension enzima, kodwa kusiza ukunciphisa ukucindezela futhi kukuvumela ukuba unciphise umthamo wezidakamizwa futhi uthuthukise inhlalakahle yesiguli.
Ngingaliphuza ikhofi onomfutho wegazi ophezulu?
Kunezinganekwane eziningi ezakhiwe ezungeze ikhofi, enye yazo ukwanda komfutho wegazi ngemva kokuphuza inkomishi yekhofi. Eqinisweni, isiphuzo siphakamisa ingcindezi yomuntu evamile uma kwenzeka isimo sakhe sehlisiwe. Uma ingcindezi ijwayelekile, khona-ke ngokuphuza ikhofi umuntu ngeke aze andise. Iziguli ezinomfutho wegazi ophakeme ziyelulekwa ukuthi zingaliphuzi ikhofi ngoba nje zizogcina, futhi zingakhuli, njengoba kuvame ukucatshangwa, umfutho wegazi ophakeme.