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Zaumoyo Zakudya zolimbitsa thupi Zakudya Zolimbitsa thupi oi-Amritha K Wolemba Amritha K. pa Okutobala 19, 2020 Kuthamanga kwa magazi ndiko mphamvu yamagazi motsutsana ndi mitsempha yamagazi. Kuthamanga kwa magazi kwa munthu wamkulu ndi 120/80 mmHg, ndipo kupatuka kulikonse kuchokera pa izi kumawerengedwa kuti ndi kopanda thanzi. Kuchepetsa kuthamanga kwa magazi kumatchedwa hypotension, pomwe kuwonjezeka kumatchedwa matenda oopsa [1] .
Kwenikweni, kuthamanga kwa magazi kumachitika magazi anu akamawonjezeka mpaka kufika pabwino ndipo ndi vuto lathanzi [ziwiri] . Matenda oopsa nthawi zambiri amatenga zaka zingapo ndipo mwina sangasonyeze chilichonse. Komabe, ngakhale pakalibe zizindikilo, vutoli limatha kuwononga mitsempha yanu ndi ziwalo zanu, makamaka ubongo, mtima, maso, ndi impso [3] .
Kuthamanga kwa magazi nthawi zina kumatchedwa wakupha mwakachetechete chifukwa palibe zisonyezo zomwe zimatha kusadziwika kwa zaka zambiri. Koma chakudya choyenera chopangidwa ndi potaziyamu, fiber, magnesium komanso kuchepa kwa sodium kungathandize kuchepetsa kuthamanga kwa magazi [4] .
Ngakhale kuthamanga kwa magazi kumatha kuchiritsidwa ndi mankhwala, ndikofunikanso kusintha momwe mumadyera komanso momwe mumakhalira. Pano, timakupatsirani zakudya zabwino komanso zopatsa thanzi zomwe zimathandiza kuchepetsa kuthamanga kwa magazi mwachangu komanso mwachilengedwe. Onani.
1. chogwirira
Mango ali ndi michere yambiri komanso beta-carotene, zonsezi zomwe zimawoneka ngati zothandiza pakuchepetsa kuthamanga kwa magazi [5] . Kafukufuku wanena kuti kuwonjezera zakudya zopatsa beta-carotene pazakudya zanu ikhoza kukhala njira yothandiza yochepetsera kuthamanga kwa magazi mosamala [6] .
2. Apurikoti
Apricots ndi zipatso zomwe zingathandize kuchepetsa kuthamanga kwa magazi ndikuchepetsa chiopsezo cha matenda osachiritsika. Chipatso ichi chimakhala ndi vitamini C wambiri ndi beta-carotene, zomwe ndizofunikira kuti magazi azithamanga kwambiri [7] .
3. Apple
Omwe akuvutika ndi kuthamanga kwa magazi atha kuphatikiza maapulo pazakudya zawo. Quercetin, mankhwala omwe amapezeka mu apulo, ndi othandiza kuchepetsa kuthamanga kwa magazi [8] . Ma antioxidants omwe amapezeka m'maapulo amatha kuthandizanso kupewa zovuta zamtsogolo zokhudzana ndi kuchuluka kwa BP [9] .
4. Zipatso Zamphesa
Mphesa ndi gwero labwino la lycopene ndi vitamini C, zomwe ndizothandiza kwambiri pakuchepetsa kuthamanga kwa magazi [10] . Odzaza ndi mavitamini, michere, ndi mankhwala omwe angathandize kuti mtima wanu ukhale wathanzi pochepetsa chiopsezo cha matenda a mtima, kudya zipatso zamtengo wapatali tsiku lililonse kungathandize kuchepetsa kuthamanga kwa magazi.
5. Mabulosi abulu
Zipatso zokongolazi, zazing'ono zimakhutitsa dzino lanu lokoma komanso kutsitsa kuthamanga kwa magazi. Mabulosi abuluu amakhala ndi resveratrol, otsika-glycemic, komanso fiber yomwe imapezeka kuti imathandizira kuchepetsa kuthamanga kwa magazi [khumi ndi chimodzi] .
6. Chivwende
Chivwende chimakhala ndi amino acid wotchedwa citrulline, omwe angathandize kuthana ndi kuthamanga kwa magazi [12] . Amino acid amathandizira kupumula mitsempha yamagazi ndikusintha kusinthasintha kwa mitsempha, potero kumachepetsa kuthamanga kwa magazi.
7. Strawberry
Resveratrol, pigment yomwe imapezeka mu strawberries, imathandiza kupewa matenda oopsa komanso amachititsa kuti magazi aziyenda bwino [13] . Zipatso zokoma izi ndizowonjezera pazakudya zanu mukamadwala matenda a kuthamanga kwa magazi.
8. Tsabola belu
Kudya tsabola belu Tsiku lililonse limakutengera gawo limodzi kukhala labwino kuposa dzulo. Kugwiritsa ntchito moyenera komanso pafupipafupi kumathandizanso kuchepetsa kuthamanga kwa magazi [14] . Ndi gwero lalikulu la vitamini C, lomwe lawonetsedwa kuti limathandizira magwiridwe antchito amtima ndikuchepetsa kuthamanga kwa magazi kwa odwala.
9. Karoti
Masamba okoma, okongolayo samangokhala osunthika komanso athanzi. Fiber ndi potaziyamu mu kaloti zingathandize kuchepetsa kuthamanga kwa magazi [khumi ndi zisanu] . Komanso, kaloti imadzaza ndi beta-carotene ndi vitamini C zomwe zingathandize kuti magazi azikhala ochepa.
10. phwetekere
Tomato ali ndi vitamini C wambiri ndi quercetin. Amakhalanso gwero lalikulu la lycopene, lomwe limathandiza kuchepetsa kuthamanga kwa magazi [16] . Lycopene yatsimikiziridwa kukhala yopindulitsa pochepetsa cholesterol yanu ndikuchepetsa kuthamanga kwa magazi.
11. Anyezi
Wokondedwa ndi ambiri komanso wonyozedwa ndi ambiri (chifukwa cha kununkhira pambuyo pake komanso momwe angachitire munthu kulira), anyezi ndi gwero lalikulu la quercetin lomwe limathandiza kuchepetsa kuthamanga kwa magazi [17] .
12. Mbatata Yokoma
Mbatata zimathandiza kuchepetsa kuthamanga kwa magazi chifukwa ndi gwero labwino la matenda olimbana ndi matenda oopsa, vitamini C ndi beta-carotene [18] . Komanso mbatata ndimomwe mumayambira potaziyamu, omwe mwachilengedwe amathandizira kutsitsa kuthamanga kwa magazi pochepetsa zovuta za sodium ndi kusakhazikika m'mitsempha yamagazi.
13. Beetroot
Beetroots amakhala ndi nitric oxide yambiri, yomwe imathandizira kutsegulira mitsempha yamagazi ndikuchepetsa kuthamanga kwa magazi. Mutha kuyitentha, kuwiritsa, kuisakaniza mwachangu kapena ngakhale kudya yaiwisi. Kafukufuku akuwonetsa kuti kumwa kapu imodzi ya madzi a beetroot tsiku lililonse ndikokwanira kuchepetsa kuthamanga kwa magazi kwa anthu omwe ali ndi matenda oopsa [19] .
14. Sipinachi
Sipinachi ndi veggie yosavuta yobiriwira yophika. Masamba obiriwirawa ndiwopseza katatu kukhudzana ndi kuthamanga kwa magazi, chifukwa chothandizidwa bwino ndi beta-carotene, fiber ndi vitamini C [makumi awiri] .
15. Kale
Mofanana ndi sipinachi, kale ndi masamba abwino omwe mungapange pakudya kwanu. Olemera ndi michere yokoma mtima komanso ma antioxidants monga lutein, omega-3 fatty acids ndi flavonoids, masamba obiriwirawa ndi omwe amapatsa thanzi phindu [makumi awiri ndi mphambu imodzi] .
16. Mbewu ya fulakesi
Imodzi mwa mbewu zabwino kwambiri kunja uko, kumwa mbewu za fulakesi nthawi zonse kumatha kulumikizidwa ndi zabwino zambiri monga kuchepa thupi, kuwonjezera mphamvu ndi zina zambiri. Kuchepetsa kuthamanga kwa magazi kumathanso kuwonjezeredwa pamndandanda chifukwa mbewu za fulakesi ndizofunikira kwambiri, ndipo omega-3 fatty acids, omwe amachepetsa kutupa, amachititsa kuti mtima ukhale wathanzi komanso kuti magazi aziyenda bwino [22] .
17. Chokoleti Yamdima
Osadzimana nokha zakumwa zokoma izi zomwe zingakuthandizeni kuchepetsa kuthamanga kwa magazi! Chokoleti chamdima ndizambiri za flavonoid zomwe zimathandiza kuchepetsa kuthamanga kwa magazi. Kafukufuku apeza kuti chokoleti chakuda, mtundu womwe uli ndi cocoa pafupifupi 50 mpaka 70% ungathandize kuchepetsa kuthamanga kwa magazi, makamaka kwa anthu omwe ali ndi matenda oopsa [2. 3] .
18. Dzira
Dzira, makamaka azungu azungu, ndiabwino kuthamanga kwa magazi [24] . Mazira odzaza ndi mapuloteni amatha kuthandizira kukulitsa mafuta m'thupi mwanu komanso kuthamanga kwa magazi. Phatikizani mazira pakudya cham'mawa kuti muchepetse kuthamanga magazi mwachilengedwe.
19. Salimoni
Nsomba zamafuta, monga saumoni, ndizomwe zimapatsa mafuta omega-3 mafuta, omwe kafukufuku akuwonetsa kuti amachepetsa kuthamanga kwa magazi [25] . Omega-3 fatty acids athanzi mtima amathanso kuchepetsa chiopsezo cha matenda amtima ndikuchepetsanso kutupa.
20. Garlic
Kutheka kwa adyo sikungowonjezera kuwonjezera kununkhira kwa chakudya chanu ndichofunikira kwambiri chomwe chitha kuyendetsa kuthamanga kwa magazi. Kugwiritsa ntchito adyo kumawonjezera nitric okusayidi m'thupi lathu, zomwe zimakulitsa mitsempha ndikuchepetsa kuthamanga kwa magazi pamakoma [26] . Mutha kudya adyo yaiwisi kapena kuwonjezera pa saladi wobiriwira wobiriwira pamodzi ndi thyme kapena basil kuti muwonjezere kuthekera kwake.
Zakudya zina zomwe zingathandize kuchepetsa kuthamanga kwa magazi mwachilengedwe ndi izi:
- Mkaka wopanda mafuta ambiri
- Nyemba ndi mphodza
- Pistachios
- Amaranth
- Selari
- Burokoli
- Yoghurt wachi Greek
- Zitsamba ndi zonunkhira monga cilantro, safironi, mandimu, chitowe chakuda, ginseng, sinamoni, cardamom, basil wokoma, ndi ginger [27]
- Walnuts
- Nthochi
- Zipatso zina za zipatso monga lalanje ndi mandimu
- Mbeu za dzungu
Pamapeto pake…
Chithandizo cha matenda oopsa chimaphatikizapo mankhwala komanso kusintha kwa moyo wathanzi. Ngati sanalandire chithandizo, vutoli limatha kubweretsa mavuto azaumoyo, kuphatikizapo matenda a mtima ndi sitiroko. Ngati muli ndi kuthamanga kwa magazi kapena mukuyang'ana kuti mukhale ndi thanzi labwino, onjezerani zakudya zomwe zatchulidwazi pazakudya zanu mukakambirana zomwe zili zoyenera kwa inu, ndi dokotala wanu.
