Mukati
Zvigadzirwa zvinoderedza BP
High blood pressure ndiyo pathology inowanikwa muchikamu chetatu chevanhu vane makore 16-34 makore. Hypertension, kunyange iri munyoro, inoreva kukanganisa kwemaitiro emwoyo, inokonzera kuchembera nguva isati yakwana uye kukanganiswa kwecerebral circulation, izvo zvakaratidzwa nezvidzidzo zveCalifornia masayendisiti.
Kurapa kwemazuva ano kwehypertension kutora mishonga inovhara angiotensin receptors, kuzorora tsinga dzeropa, zvichiita kuti kuderera kweropa kuderera. Zvisinei, kushandiswa nguva dzose kwemishonga iyi kunobatsira pakuitika kweoncological tumors uye kunokonzera huwandu hwezvirwere zvakakomba mumuviri.
Kugara kudyiwa kwezvokudya zvinosimbisa tsandanyama yemwoyo, madziro etsinga, uye kugarisa BP haingogadzirisi mamiriro emurwere chete panguva yekurwisa hypertension, asiwo kuderedza kuwanda kwemishonga inotorwa.
Green tea. Mhedzisiro yegirinhi tii pakuwedzera kana kuderedza BP inyaya ine nharo. Nekudaro, zvakatoratidzwa kuti kunwa green tea kunoderedza BP! Inopikiswa kune varwere vane hypotensive! Zvakare, masayendisiti echiJapan aratidza nekuyedza kuti green tea inoderedza kumanikidzwa kweropa mune ramangwana! Kuedza kwakatora mwedzi yakati wandei uye mhedzisiro yaive kuderera kwekumanikidzwa kwevarwere vane hypertension ne5-10%. (verenga zvimwe: Mabhenefiti uye kukuvadza kwegreen tea)
Lemon. Maremoni ane potassium, iyo inobatsira kugadzirisa mvura dzemuviri dziripo mumuviri, uye magnesium inowanikwa mumaremoni inobatsira kuzorodza tsinga. Kuvapo kweflavonoids mumaremoni kunobatsira kune hutano hwetsinga dzeropa. Kuumbwa kwemuto wemononi pakuita pamuviri kwakafanana nemamwe madhiragi antihypertensive. Vane simba rekudzvinyirira pakugadzirwa kweangiotensin neitsvo, hormone inogona kuwedzera BP nekuvhara tsinga dzeropa. Paunenge uchitora lemon, yeuka pfungwa yekuenzanisa kuitira kuti usakuvadza mudumbu.
Chokeberry. Chokeberry ine zvinhu zvinogona kushingaira kuwedzera capillaries nemidziyo yeropa. Iyo inobatsira ye chokeberry pa hypertension yakave yakaedzwa, mune mamwe mazwi, kuderedza BP. Nezvinangwa zvekurapa, unogona kudya zvimedu zvishanu zvema berries pazuva. Muto wemuchero unofanirwa kutorwa 1-2 maspuniji katatu pazuva maminitsi makumi maviri vasati vadya. Berry muto unogadzirirwa pamwero we 3 kikapu pa 20 gramu emvura. Birai kwete kupfuura miniti, simbisa awa. Inwa chikamu chechina kana hafu yegirazi katatu pazuva maminitsi makumi maviri vasati vadya.
Tsangamidzi. Ginger ine zvinhu zvakawanda zvakanaka, asi zvinokanganisa sei BP? Ginger rhizome, kupinda mukati megumbo, inotetepa ropa uye inozorodza nyama dzakatenderedza tsinga dzeropa. Naizvozvo, BP inoderera. (inonakidza: Ginger nemon uye uchi - recipe yehutano). Zvakakosha kuziva kuti ginger inogona kuwedzera kushanda kwemishonga, saka haufaniri kusanganisa kushandiswa kweginger nekutora mishonga inoderedza ropa, asi zviri nani kubvunza chiremba. (Onawo: rondedzero yezvokudya zvinoderedza ropa)
Kalina. Kalina inoderedza BP, ine diuretic effect, inobvisa yakawandisa mvura kubva mumuviri. Kutenda kune antioxidants, flavonoids uye vhitamini C irimo, kupora kwezvirwere zvinotapukira kunokurumidza. Vitamin K inomisa kubuda ropa, uye cholesterol yakawandisa inobatwa ne polyunsaturated fatty acids. Phenolcarboxylic acid inofarira kuuraya hutachiona hwenhengo dzekugaya uye kuporesa kwemaronda. Mukurapa kwepamusoro yeropa, unogona kushandisa zvose ma berries matsva uye akaomeswa.
Cranberry. Cranberry inodyiwa inoporesa bheri, iyo inogara yakamira yemunhu mubatsiri mukurwisa fivha, scurvy, uye musoro. Zvibereko zvaro zvinoita kuti ura nedumbu zvishande zviri nani, uye zvinogonawo kubatsira nekuderedza acidity yemudumbu. Zvirimo zveflavonoids, zvinhu zvinobatsira mukusimba uye kusimba kweropa capillaries, kutorwa kwevhitamini C, yakanyanya kwazvo mucranberries. Cranberry juice inowedzera kuwanda kwekuumbwa kwe antioxidants uye inodiwa cholesterol mumuviri, izvo zvinodiwa pakuita basa remoyo. Nyanzvi dzeAmerica dzakaratidza kuti mavhiki masere ekushandiswa kwezuva nezuva kwecranberry juice inoderedza zvakanyanya BP! Vanhu vanotambura nekusagadzikana kwemoyo uye vascular system vanorayirwa kunwa cranberry muto kana muto zuva nezuva mumagirazi matatu kuwedzera zvirimo zve antioxidants, nekudaro kuderedza njodzi yechirwere chemoyo uye kuumbwa kwebundu rakashata. Rus 'yakagara yakakurumbira nekushandisa zvinhu zvinobatsira zvecranberries, saka idye nguva dzose uye iwe uchava nehutano.
Almond. Kuti uvandudze kutenderera kweropa, kusimbisa madziro emidziyo yeropa uye normalize kumanikidzwa, mashoma emaarumondi pazuva anokwana. Nekudaro, dzinofanirwa kushandiswa nemazvo: nzungu mbishi dzinonyanya kubatsira, uye maarumondi akabikwa kana kugochwa anochengeta zvishoma zvinovaka muviri. Kana iwe uchida maarumondi eSpanish, saka iwe unowanzo tenga mbichana mbichana chigadzirwa pane mamwe marudzi, sezvo maamondi anobva kuSpain kazhinji asina kubikwa. Imwe nuance yekushandiswa kwakaringana kwearumondi muchikafu ndeyekufanonyura uye kupepeta. Iyo peel yemaarumondi yakapfuma mu phytic acid, izvo zvinoita kuti zviome kuti muviri utore zvicherwa. Kana iwe ukanyura nzungu mumvura inotonhora kwemaawa akawanda, ipapo peel inobviswa nyore nyore. Pamusoro pekusimbisa kwemoyo, maarumondi anogona kuverengerwa mukudya kwevanhu vanorema - ane mashoma macalorie, nepo aine mapuroteni uye monounsaturated fatty acids, saka akakodzera kune avo vanoda kurasikirwa nemafuta uye avo. vanoedza kuwana tsandanyama. Walnuts ane zvinhu zvakafanana uye anogonawo kuderedza BP uye kukurudzira kuyerera kweropa, asi ane macalorie akawanda, saka haawanzo shandiswa sechigadzirwa chekudya.
Cayenne pepper. Hot cayenne pepper (aka hot pepper) ine huwandu hwezvinhu zvinobatsira izvo zvakasimbiswa nezvidzidzo nemasayendisiti eAmerica. Chili mhiripiri inenge yango gadzirisa BP nekuda kwezviri mu capsaicin. Capsaicin inopa mhiripiri kuravira kunopisa uye kupinza, ine vasodilating properties, inowedzera kubuda kweropa. Somugumisiro, chiyero chekufamba kweropa kuburikidza nemidziyo chinowedzera, uye mutoro pamadziro avo unoderera, uye kudzvinyirira kunoderera. Kuti ugadzirise mamiriro emunhu ane simba repamusoro, zvinokurudzirwa kunwa mhinduro ye teaspoon yepiresi mugirazi remvura neuchi uye ichangobva kusvinwa aloe juice. Vanhu vasina kujaira kuravira kunonaka kwechili vanogona kushandisa cayenne pepper capsules. Nechirwere chetsvo, tsvuku tsvuku inofanira kushandiswa nekuchenjerera, sezvo inogona kuwedzera mamiriro emurwere.
Kokonati mvura. Iyo mvura inowanikwa kubva kukokonati - mvura yekokonati kana mukaka wekokonati - chigadzirwa chakakurumbira chisina kungova nekutaura uye kunakidza kuravira, asiwo kune zvakawanda zvinobatsira zvinhu. Saka, kukosha kwayo kwekudya uye kuumbwa kwakadzikama kunoita kuti zvikwanise kushandisa mukaka wekokonati sechinzvimbo chemukaka wemhou mukudya kwezvinomera. Potassium, magnesium, calcium uye akati wandei mavhitamini (pyridoxine, riboflavin, Retinol, pantothenic acid, thiamine, mavhitaminzi E uye C) kusimbisa immune system, kubatsira normalize metabolism uye kuderera kweropa. Lauric acid, iyo inowanikwa muhuwandu hwakawanda mumvura yekokonati, kunyange zvazvo iri yeakazara mafuta acids, inobatsira kuwedzera "yakanaka" cholesterol muropa - high-density lipoproteins - uye inodzivirira chirwere chevascular. Somugumisiro wezvidzidzo, zvakaonekwa kuti kushandiswa kwakarongeka kwemukaka wekokonati kwemwedzi inoverengeka kunobatsira kuderedza systolic blood pressure (inocherechedzwa mu71% yevarwere) uye inobatsira kugadzirisa high diastolic blood pressure (mu 29% yezvidzidzo).
Koko mbishi. Inobva kucocoa yakasvibirira kuti iwe unogona kuwana zvinovaka muviri uye flavonoids inodiwa kurwisa kuratidzwa kwehypertension. Kocoa ine anti-stress properties, kuvonga izvo zvinokwanisika kudzora zvisina kunanga kudzvinyirira, kudzivirira kuwedzera kwayo panguva yekusagadzikana. Mahomoni anokosha anokonzera zviratidzo zvepanyama zvekushungurudzika, pakati pemigumisiro yavo ndeyekuwedzera kweropa. Kuedza kwakawanda kwakaratidza kuti cocoa inobatsira kudzora mazinga emahomoni aya. Nekushandisa cocoa yakasvibirira sechikafu chekuwedzera, unogona kuwana kuderedzwa kwakanyanya musimba uye nhamba yemamiriro ekushushikana. Flavonoids mucocoa inoderedza kuderera kweropa kwenguva pfupi, iyo inodzivirira tsinga dzeropa kubva kune pathologies inobatanidza nekuwedzera kwayo.
Turmeric. Turmeric chinhu chinonhuwira chave chichishandiswa kubva kare kwete chete kuwedzera kunaka kwechikafu, asiwo nezvinangwa zvekurapa. Zvisinei, masayendisiti achiri kuziva zvishoma nezvezvinhu zvaro zvinobatsira. Curcumin, chinhu chakasarudzika chinoshanda chinowanikwa mumudzi wechirimwa ichi, ine simba rinopesana nekuputika. Sezvaunoziva, kuzvimba kuzvimba ndechimwe chezvikonzero zvikuru zvekukwira kweropa. Kunyatsobvisa kuzvimba, curcumin inogona kuvandudza zvakanyanya kushanda kwemoyo uye kuwedzera kubuda kweropa. Iko kusanganiswa kwechinhu chinoshanda chepepiperine uye turmeric kunowedzera ropa kune matissue, kuitira kuti ropa rigovane zvakaenzana mumuviri wese. Asi iwe haufanirwe kusanganisa turmeric nemapipi anopisa, sezvo capsaicin (chinhu chinokonzera pungency yayo) yakashata kune itsvo, iyo inozopedzisira yaramba zvinobatsira zvepiperine uye turmeric. Mumabikirwo akakurumbira, turmeric inoratidzika seyakasimbiswa yekuchenesa ropa, uye ichi chivakwa chinobatsirawo mukurapa arterial hypertension.
Garlic. Garlic, kana kuti, yakasarudzika akakosha oiri uye akawanda anoshanda zvinhu mukuumbwa kwayo, yakagara ichizivikanwa semushonga unoshanda wekurwisa BP. Kare muna 2010, masayendisiti kubva kuAustralia akaratidza kuti nerubatsiro rwekushandiswa kwakarongeka kwegariki muboka rekutonga revarwere vane arterial hypertension, pakanga pane kuvandudzwa kweropa, cholesterol yeropa uye ESR. Tichifunga nezvekuti garlic ndeimwe yemishonga inodhura zvikuru yehutano hwehutachiona, kukosha kwayo kune vanhu vakawanda vane predisposition to high blood pressure haigoni kuwedzererwa. Uye kune avo vasingashandisi garlic nekuda kwekunhuhwirira kwayo kwakasimba uye kunoramba kuripo, garlic mu capsules inonyunguduka mumatumbo inogona kukurudzirwa.
Zvimwe zvekudya zvinoderedza BP
Zvigadzirwa kubva pane iyi runyorwa, kana zvichishandiswa nguva dzose, zvinobatsirawo kudzikisa kweropa nekuda kwe magnesium, potasium uye mamwe mamineral mukuumbwa kwavo.
Nekuda kwekuti zvigadzirwa izvi zviri nyore kusvikirika uye zvakasiyana-siyana mukuita, hazvina kuoma kuzviisa mukudya, uye mhedzisiro nenzira yeyakajairika blood pressure ichave yakagadzikana:
Mukaka wakapfava. Mukaka wemhando yepamusoro nemafuta akaderera unobatsira pakudzikamisa kwekumanikidza. Kuti uwane mhedzisiro yaunoda, inofanirwa kudyiwa zuva rega rega. Somugumisiro wekutsvakurudza kwakaitwa nemasayendisiti eAmerica, zvakaonekwa kuti calcium yakabatanidzwa ne calciferol (vitamini D) nekushandiswa nguva dzose inoderedza ropa ne 3-10%. Nhamba idzi hadziratidziki dzakakosha, asi mukuita izvi zvinoderedza njodzi yezvirwere zvemoyo wemoyo neanenge 15%. Ehe, mukaka wakanyungudutswa wemhando yakanaka hausi nyore kuwana, uye zvigadzirwa zvekumba zvinogara zvakafuta. Nokudaro, kushandiswa kwemukaka sechigadzirwa chinoderedza ropa kunosiya zvimwe kusava nechokwadi.
Sipinachi. Sipinachi ine yakaoma mavhitaminzi, electrolyte zvicherwa (calcium, magnesium uye sodium) uye mapuroteni, zviri zviri wechipiri chete bhinzi uye pizi. Zvese izvi zvinhu zvinobatsira kusimbisa vascular madziro uye normalize mwero wekumanikidza. Sipinachi mashizha akapfuma mufiber, iyo inobatsira pakuzvinatsa kwemuviri uye kudzivirira zvirwere zvepamuviri. Sipinachi ine low calorie content - 22 chete macalories pa100 gramu - inoita kuti ive yakanakisa chikafu chigadzirwa. Kuti udzivirire zvirwere zvemwoyo uye kuderedza BP, sipinashi mashizha nembeu zvinogona kushandiswa sezvokudya. Saladhi, casseroles, uye sosi zvinogadzirwa kubva pamashizha, uye mbeu inosaswa pasangweji kuti iwedzere kukosha kwayo kwekudya (verenga zvakawanda muchinyorwa: zvinobatsira zvinhu uye kushandiswa kwepinashi).
Mhodzi dzesunflower dzisina munyu. Kushaikwa kwe magnesium kunogona kukonzera kusagadzikana kweropa, uye imwe yezvakanakisa zviwanikwa zveiyi mineral imbeu yesunflower. Dzinoda kudyiwa dzakasvibirira uye dzisina munyu, nekuda kwekudzivirira hypertension, kota kapu yembeu pazuva inokwana. Pamusana pehuwandu hwemafuta mumhodzi dzezuva, hazvikurudzirwi kune vanhu vane zvirwere zvinoputika zvegallbladder, pamwe chete neavo vari pakudya kwekurasikirwa. Kushandiswa kwembeu dzemunyu kune zvinopesana - kuwedzera kwe sodium kunomutsa kurwisa kwe hypertension.
Bhinzi. Bhinzi dzakapfuma mukugadzirwa uye zvakakosha zvekudya, dzine potassium, magnesium, iyo inobatsira kugadzikana kweropa, kudya fiber uye pectin, pamwe nefolic acid, niacin uye vitamin E. Kuwedzerwa kwesimbi mubhinzi kunomutsa hematopoiesis. Vanodya chena, dema, tsvuku, rima bhinzi yebhuruu, pamwe ne lima uye pinto marudzi. Izvo zvakanaka zvese muchimiro chendiro yakazvimiririra (bhinzi yakabikwa, isati yanyudzwa usiku hwose, uye inoshandiswa se porridge), uye sechikamu chetomato soup, sosi, saladhi.
Yakabikwa mbatatisi chena. Mbatata ine potassium yakawanda uye magnesium, iyo inokubvumira kuchengetedza potassium-sodium yemuviri. Nekudyiwa kwe potassium kubva pachikafu, iyo sodium level inoramba yakagadzikana, iyo inokutendera iwe kuita akawanda maitiro mumuviri, kutanga nekutakura cellular, kupera nekubviswa kwemvura yakawandisa, kuchengetedza tishu metabolism mumhasuru yemoyo. Kushaikwa kwe potassium kunokonzera kuwedzera kwemazinga e sodium, izvo zvinogona kukonzera kurwisa kwemoyo uye kuwedzera kweropa. Zvakanakisisa kudya mbatatisi mune fomu yakabikwa - iyi ndiyo nzira iyo mishonga inochengetwa zviri nani mairi, uye calorie yezvokudya zvakadaro ndeye 80 kcal chete inopesana ne200-300 kcal yembatata yakakangwa.
Bananas. Chimwe chigadzirwa chakakurumbira chekudzikisa BP ibhanana. Chibereko ichi chakanakira chikafu chekudya uye sekuwedzera kwekudya kwemangwanani, sezvo isina chete maminerari anodiwa pakushanda kwemaitiro emoyo, asiwo akapfuma mumapuroteni, ayo anovimbisa kukurumidza satiety. Iyo amino acid tryptophan mubhanana inoshandiswa mumuviri kugadzira serotonin, hormone inokonzeresa mafungiro akanaka. Vanoshandisa mabhanana ivo pachavo, sechikamu chekudya uye saladi yemichero, ivo vanowedzerwa kune oatmeal, yogurt.
Soya beans. Izvo zvinobatsira zvesoya bhinzi ye normalizing blood pressure zvinopihwa ne potassium, magnesium uye peptides mukuumbwa kwavo. Soya bhinzi inodyiwa isina kubikwa, yakapepetwa. Bhinzi dzakaomeswa dzinofanonyungudutswa nemvura iri kufashaira. Black soy inonyanya kubatsira pakugadzirisa BP. Zvidzidzo zvesainzi kubva kuKorea zvinoratidza kuti paidyiwa soya bhinzi zuva nezuva kwemavhiki masere, systolic pressure yezvidzidzo yakadzikira ne9,7 points. Pamusoro pezvo, soya bhinzi dzinowedzera kuramba kwemuviri kune oxidative kusagadzikana, izvo zvinoreva kuti inodzivirira kuitika kweoncological tumors.
Black chokoreti. Sechimwe chigadzirwa chekugadzirisa kudzvinyirira kweropa, iwe unogona kusanganisira chidimbu chechokoreti mukudya - 1-2 masikweya kubva kubhawa rese. Zvinhu zvinobatsira zvechokoti zvinotsanangurwa nekuwedzera kwehuwandu hwekocoa, iyo inobatsira zvinhu iyo inofungidzirwa mune urongwa hwezvigadzirwa zvakakosha zvinoderedza ropa.
Kugara uchishandisa zvigadzirwa zviri pamusoro hazvitsivi madhiragi mune yakanyanya hypertension, asi inobatsira kuderedza kumanikidza uye inobvumidza iwe kuderedza kuyerwa kwezvinodhaka uye kugadzirisa hutano hwemurwere.
Ndinogona here kunwa kofi ine high blood pressure?
Nhema dzakawanda dzakaumbwa dzakatenderedza kofi, imwe yacho kuwedzera kweropa mushure mekunwa kapu yekofi. Muchokwadi, chinwiwa chinosimudza kudzvanywa kwemunhu kune zvakajairika kana akadzikira mamiriro ake. Kana kudzvinyirirwa kwakajairika, saka nekunwa kofi munhu anenge asingazombowedzere. Varwere vane hypertensive vanorayirwa kuti varege kunwa kofi nekuda kwekuti ichachengetedza, uye kwete kuwedzera, sezvinowanzofungwa, high blood pressure.