Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
-
Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu -
- Hina Khan Anobwinya Kumusoro Nemhangura Green Ziso Mumvuri Uye Anopenya Nude Miromo Tora Iko Kutarisa Mune Mashoma Akareruka Matanho!
- Ugadi Uye Baisakhi 2021: Spruce Up Yako Festive Tarisa NaCelebs-Akafuridzirwa echinyakare Masutu
- Mazuva ese Horoscope: 13 Kubvumbi 2021
Usatadza
- Goridhe Mutengo Unowira Kwete Zvakawanda Kushushikana kweNBFCs, Mabhangi Anoda Kuva Akarinda
- AGR Zvikwereti Uye Zvekupedzisira Spectrum Auction Inogona Kukanganisa Telecom Chikamu
- Yonex-Sunrise India Yakavhurwa 2021 yakatarwa muna Chivabvu, ichaitirwa kuseri kwemasuo akavharwa
- Nekubvumidzwa kwechimbichimbi, India inowedzera tswanda yemishonga yekushandisa mudzimba
- Gudi Padwa 2021: Madhuri Dixit Anorangarira Kupemberera Iyo Inotyisa Mutambo Nemhuri Yake
- Mahindra Thar Bookings Yambuka Makumi mashanu eMirestone Mumwedzi Mitanhatu Chete
- CSBC Bihar Mapurisa Constable Yekupedzisira Mhedzisiro 2021 Yakaziviswa
- 10 Nzvimbo Dzakanakisa dzekushanyira Mu Maharashtra Muna Kubvumbi
Hutano Kudya kwehutano Kudya Fitness oi-Amritha K Na Amritha K. muna Gumiguru 19, 2020 Kuwedzera kweropa isimba reropa rinopesana nemidziyo yeropa. Iko kuwedzerwa kweropa kumunhu mukuru kuri 120/80 mmHg, uye chero kutsauka kubva pane uku kunoonekwa sekusina hutano. Kuderera kweropa kunodaidzwa kunzi hypotension, nepo kuwedzera kwacho kuchinzi BP [1] .
Chaizvoizvo, kuwedzerwa kweropa kunoitika kana kuwedzerwa kweropa rako kukwira kusvika kumazinga asina hutano uye iri nyaya yakajairika yehutano [piri] . Hypertension inowanzo kukura pamusoro pemakore akati wandei uye inogona kusaratidza chero zviratidzo. Nekudaro, kunyangwe mukushaikwa kwezviratidzo, mamiriro acho anogona kukonzera kukuvara kune ako eropa uye nhengo, kunyanya uropi, moyo, maziso, uye itsvo [3] .
Kuwedzera kweropa kunodanwa kunzi mhondi yakanyarara nekuti hapana zviratidzo nekuda kwekuti inogona kuenda isingazivikanwe kwemakore. Asi chikafu chakakodzera chinosanganisira potasium, fiber, magnesium uye yakaderera musodium inogona kubatsira kudzora BP [4] .
Kunyangwe hazvo BP ichikwanisa kurapwa nemushonga, zvakakoshawo kuti uchinje madhayeti uye mararamiro aunoita. Pano, isu tinokupa iwe kune imwe yeakanakisa uye ane hutano chikafu ayo anobatsira kudzikisa BP kumhanyisa uye zvakasikwa. Tarisa.
1. Bata
Mangoes akapfuma mu fiber uye beta-carotene, ese ari maviri akaonekwa seanoshanda mukuderedza BP. [5] . Zvidzidzo zvakaratidza kuti kuwedzera beta-carotene-zvakapfuma zvekudya kuchikafu chako inogona kunge iri nzira inoshanda yekudzikisa BP zvakanyanya [6] .
2. Apurikoti
Maapurikoti michero inogona kubatsira mukuderedza kuwedzerwa kweropa rako uye kudzikisa njodzi yechirwere chisingaperi. Ichi chibereko chakapfuma muvitamin C uye beta-carotene, zvinova zvi kiyi kune hutano hwehuwandu hweropa [7] .
3. Apple
Avo vari kunetseka neBP vangasanganisira maapuro mukudya kwavo. Quercetin, mukomboni inowanikwa muapuro, inoshanda mukuderedza BP zvakachengeteka [8] . Iyo antioxidants inowanikwa mumaapuro inogona kubatsira kudzivirira chero ramangwana matambudziko ane chekuita neBP nhanho zvakare [9] .
4. Muchero weGrape
Grapefruit isosi yakanaka yeLycopene uye vhitamini C, ayo akanakisa mukuderedza BP [10] . Yakazara nemavhitamini, zvicherwa, uye mishonga yemiti inogona kubatsira kuchengetedza moyo wako kugwinya nekuderedza chirwere chemoyo, kudya mazambiringa zuva nezuva kunogona kubatsira kudzikisa kukwira kweropa.
5. Bhuruu
Iyi michero ine mavara, zvidiki inogutsa zino rako rinotapira pamwe nekuderedza yako BP. Blueberries inotakurwa ne resveratrol, yakaderera-glycemic, uye yakakwira mu fiber inoonekwa ichishanda mukuderedza BP. [gumi neimwe] .
6. Watermelon
Watermelon ine amino acid inonzi citrulline, iyo inogona kubatsira kubata yakakwira BP [12] . Iyo amino acid inobatsira nekuzorodza tsinga dzeropa nekuvandudza kuchinjika mutsinga, nokudaro zvichideredza kukwirisa kweropa.
7. Strawberry
Resveratrol, iyo pigment inowanikwa mumastrawberry, inoshanda mukudzivirira hypertension uye inochengetedza yako yeropa kutarisa [13] . Aya maabriji anotapira anowedzera kuwedzera kuchikafu chako kana uchirwara neBP.
8. Mhiripiri
Kudya mhiripiri mazuva ese anotora iwe nhanho imwe padhuze nehutano iwe kupfuura zuro. Kudzora uye kugara uchidya kunogona kubatsirawo mukuderedza BP [14] . Iwo manyuko makuru evitamini C, iyo yakaratidzirwa kuvandudza mashandiro emoyo uye kudzikira kweropa muvarwere.
9. Karoti
Muriwo unotapira, une mavara haugone kungochinjika asi zvakare une hutano. Iyo fiber uye potasium mumakarotsi zvinogona kubatsira kubata BP [gumi neshanu] . Zvakare, makarotsi akarongedzwa ne beta-carotene uye vhitamini C izvo zvinogona kubatsira kuti uchengetedze huwandu hweropa rako pasi.
10. Tomato
Madomasi ane vhitamini C yakawanda uye quercetin. Izvowo zvakare sosi huru yeiyo lycopene, iyo inobatsira kudzikisa kukwira kweropa [16] . Lycopene yakaratidzirwa kuve inobatsira mukuderedza cholesterol yako uye kudzikisira yako BP.
11. Hanyanisi
Chinodikanwa nevakawanda uye chinozvidzwa nevakawanda (chekunhuhwirira uye nzira yainogona kuita kuchema kumwe), hanyanisi sosi huru yequercetin inoshanda mukuderedza BP. [17] .
12. Mbatatisi
Mbatatisi inobatsira mukudzikisa BP nekuti ndiyo tsime rakanaka rehosha yehypertension inorwisa starch, vhitamini C uye beta-carotene [18] . Zvakare, mbatatisi sosi huru ye potassium, iyo inowanzo batsira kudzikisa kukwira kweropa nekudzora mhedzisiro yesodium uye kushushikana mumidziyo yeropa.
13. Beetroot
Beetroots yakakwira mu nitric oxide, iyo inogona kubatsira mukuvhura tsinga dzeropa uye kudzikisa BP. Unogona kuipisa, kuibikisa, kuimhanyisa kana kuidya isina mbishi. Zvidzidzo zvinoratidza kuti kunwa rimwe girazi rebeetroot muto zuva nezuva zvakaringana kudzikisa kukanda kweropa kune vanhu vane hypertension [19] .
14. Sipinachi
Sipinachi iri nyore uye inochinja-chinja girini yemashizha veggie yekubika. Iyi yemashizha miriwo inotyisidzira katatu kana zvasvika pakuda kweropa rako, nekuda kwekubatsira kwayo kwakanaka kwe beta-carotene, fiber uye vhitamini C [makumi maviri] .
15. Kale
Kufanana nesipinashi, kare ndeyekuwedzera kwemashizha ekuwedzera iwe aunogona kuita kune yako yakakwira blood pressure kudya. Akapfuma mumoyo-ane hushamwari zvinovaka muviri uye antioxidants senge lutein, omega-3 fatty acids uye flavonoids, uyu munyoro wemashizha miriwo isimba rine simba rehutano [makumi maviri nerimwe] .
16. Mbeu yefurakisi
Imwe yembeu ine hutano kunze uko, kunwa nguva dzose mbeu yeflakisi inogona kubatanidzwa kune zvakawanda mabhenefiti senge hutano hurema uremu, simba rekuwedzera uye zvichingodaro. Kuderedza kuwedzera kweBP kunogona kuwedzerwa kune iyo rondedzero nekuti mbeu yeflakisi sosi huru ye fiber, uye omega-3 fatty acids, ayo anoderedza kuzvimba, anochengeta moyo wakagwinya uye nekuvandudza kutenderera kweropa [22] .
17. Chocolate yakasviba
Usazvinyima izvi zvinotapira zvinobata izvo zvinogona kukubatsira kudzikisa BP. Makoreti erima akakwirira mune zvemukati zve flavonoid zvinobatsira mukuderedza BP. Zvidzidzo zvakaona kuti yakasviba chokoreti, iyo mhando ine ingangoita makumi mashanu kusvika makumi manomwe muzana muzana cocoa inogona kubatsira kudzikisa kuwanda kweropa, kunyanya kune vanhu vane hypertension. [2. 3] .
18. Zai
Zai, kunyanya mazai machena, akanaka pakukwira kweropa [24] . Iyo mapuroteni-akazara mazai anogona kubatsira kunatsiridza ese ako cholesterol uye yeropa mazinga. Sanganisira mazai pakudya kwekuseni kuti udzikise BP.
19. Salmoni
Hove dzakakora, salmon, inzvimbo yakanaka yemafuta omega-3, izvo zvidzidzo zvinoratidza kubatsira kudzikisa huwandu hweropa [25] . Iyo omega-3 fatty acids ine moyo-ine hutano inogona kudzikisa njodzi yako yechirwere chemwoyo uye kudzora kuzvimba futi.
20. Garlic
Iko kugona kwegariki hakuna kuganhurirwa mukuwedzera kunhuhwirira kuchikafu chako chinhu chakakosha chinokwanisa kudzora kuwanda kweropa rako. Kushandiswa kwegariki kunowedzera mwero we nitric oxide mumuviri wedu, inovawo inowedzera arteri uye inoderedza BP kumadziro [26] . Iwe unogona kudya gariki mbishi kana kuiwedzera kune yako ine mashizha green saladhi pamwe ne thyme kana basil kuti uwedzere kugona kwayo zvakanyanya.
Zvimwe zvezvimwe zvekudya izvo zvinogona kubatsira kudzikisa kukanganiswa kweropa zvakasikwa zvinotevera.
- Zvigadzirwa zvemukaka zvine mafuta mashoma
- Bhinzi nenyemba
- Pistachios
- Amaranth
- Celery
- Broccoli
- Yoghurt yechiGiriki
- Miriwo nezvinonhuwira zvakadai secilantro, safironi, mandimu, kumini nhema, ginseng, sinamoni, kadhimamu, basil inotapira, uye ginger [27]
- Walnuts
- Banana
- Mimwe michero yemuchero yakaita orenji nemandimu
- Nhanga mbeu
Pamashoko ekupedzisira…
Hypertension kurapwa kunosanganisira ese ari maviri mishonga uye ane hutano mararamiro shanduko. Kana ikasarapwa, mamiriro acho anogona kutungamira kuhutano, kusanganisira kurwisa kwemoyo uye sitiroko. Kana iwe uine yakakwira BP uye uchitsvaga kuchengetedza hutano hwakanaka hweropa, wedzera izvo zvadomwa-pamusoro chikafu kune chako chikafu mushure mekukurukura zvakakunakira iwe nachiremba wako.
