17 Inzira Dzinoshanda Dzokuderedza Ropa Rako

Zvemukati

• 1. Wedzera basa uye wedzera maekisesaizi
• 2. Deredza uremu kana uri kufuta
• 3. Cheka neshuga uye makabohydrate akacheneswa
• 4. Idya potasium yakawanda uye yakaderera sodium
• 5. Idya chikafu chisina kugadzirwa
• 6. Regedza kusvuta
• 7. Deredza kunyanya kunetseka
• 8. Edza kufungisisa kana yoga
• 9. Idya chokoreti yakasviba
• 10. Edza mishonga yemishonga iyi
• 11. Ita shuwa yekuwana yakanaka, yekuzorora kurara
• 12. Idya gariki kana kutora garandi yekuwedzera zvinowedzera
• 13. Idya zvine utano zvine mapuroteni zvakanyanya
• 14. Tora izvi zvinodzikisa BP
• Omega-3 polyunsaturated mafuta asidi
• Whey mapuroteni
• Magnesium
• Coenzyme Q10
• Citrulline
• 15. Inwa doro shoma
• 16. Funga nezvekudzora zvine caffeine
• 17. Tora mishonga yakanyorwa

BP, kana hypertension, inonzi “mhondi yakanyarara” nechikonzero chakanaka. Kazhinji haina zviratidzo, asi ndiyo njodzi huru yechirwere chemwoyo uye sitiroko. Uye izvi zvirwere ndizvo zviri kukonzera kufa muUnited States ().

Anenge munhu mumwe muvatatu vakuru vemuU.S. Vane BP yakakwira ().

Ropa rako rinoyerwa mumamirimita emekiyuri, iro rakapfupikiswa se mm Hg. Pane nhamba mbiri dzakabatanidzwa muchiyero:

• Systolic reropa. Nhamba yepamusoro inomiririra kumanikidzwa kuri mumidziyo yako yeropa kana moyo wako uchirova.
• Diastolic reropa. Nhamba yepazasi inomiririra kumanikidzwa kuri mumidziyo yako yeropa pakati pekurova, kana moyo wako uchizorora.

Kuwedzera kweropa rako kunoenderana nekuwanda kweropa moyo wako, uye nekushomeka kwakawanda kweropa kuyerera mutsinga dzako. Iyo yakatetepa tsinga dzako, iko kukwira kweropa rako.

Ropa rekumanikidza rakaderera pane 120/80 mm Hg inoonekwa seyakajairika. Ropa kumanikidza iri 130/80 mm Hg kana kupfuura inoonekwa yakakwira. Kana nhamba dzako dziri pamusoro pechinyakare asi dziri pasi pe130 / 80 mm Hg, unowira muchikamu cheBP yakakwira. Izvi zvinoreva kuti iwe uri panjodzi yekuvandudza kuwedzera kweropa (3).

Nhau dzakanaka nezve kukwidziridzwa kweropa nderekuti shanduko yemararamiro inogona kudzikamisa huwandu hwako uye kudzikisa njodzi yako - pasina kuda mishonga.

Heano gumi neshanu nzira dzinoshanda dzekudzikisa yako yeropa mazinga.

1. Wedzera basa uye wedzera maekisesaizi

Mune ongororo yegore ra2013, vakuru vakagara pasi avo vakapinda mukurovedza muviri kweaerobic vakadzora ropa ravo neavhareji ye3.9 muzana systolic uye 4.5 muzana diastolic (4). Mhedzisiro iyi yakanaka seimwe mishonga yeropa.

Sezvo iwe uchigara uchiwedzera moyo wako uye nemweya wekufema, nekufamba kwenguva moyo wako unowedzera kusimba uye pombi nekuita kushoma. Izvi zvinoisa kushoma kumanikidza pamitsipa yako uye zvinoderedza BP yako.

Ndezvipi zviitiko zvaunofanira kushandira? Chirevo cha2013 cheAmerican College yeCardiology (ACC) uye neAmerican Heart Association (AHA) chinopa zano rekuenzanisira- kune simba-rekuita chiitiko chemaminetsi makumi mana, katatu kana mana pavhiki (5).

Kana kuwana maminetsi makumi mana panguva zvichinetsa, panogona kunge paine mabhenefiti kana iyo nguva yakakamurwa kuita matatu kana mana emaminetsi gumi- kusvika gumi nemashanu zvikamu mukati mezuva rese (6).

IAmerican College yeMitambo Mushonga (ACSM) inopa kurudziro yakafanana (7).

Asi iwe haufanire kumhanya marathoni. Kuwedzera yako nhanho yechiitiko kunogona kuve nyore se:

• kushandisa masitepisi
• kufamba panzvimbo yekutyaira
• kuita mabasa epamba
• gadheni
• kuenda kunokwira bhasikoro
• kutamba mutambo wechikwata

Ingo zviite nguva nenguva uye shanda unosvika hafu yeawa pazuva rezviitiko zvine mwero.

Mumwe muenzaniso wezviitiko zvine mwero zvinogona kuve nemhedzisiro yakakura ndeye tai chi. Ongororo ya2017 pamusoro pemhedzisiro yetai uye kuwedzerwa kweropa kunoratidza huwandu hwepakati peiyo 15.6 mm Hg inodonha mu systolic yeropa uye inodonha 10.7 mm Hg mune diastolic yeropa, zvichienzaniswa nevanhu vasina kurovedza muviri zvachose () .

Kuongorora kwegore ra2014 pane kurovedza muviri uye kudzikisa BP kunowanikwa kuti kune zvakawanda musanganiswa wekurovedza muviri uyo unogona kudzikisa BP. Kurovedza muviri kweaerobic, kudzidzira kuramba, kudzidzisa kwakanyanya-kusimba, kumbomira kwekurovedza muviri zuva rese, kana kufamba nhanho zviuru gumi pazuva zvinogona kudzikisa BP ().

Kuenderera mberi zvidzidzo zvinoramba zvichiratidza kuti kuchine mabhenefiti kunyangwe akareruka chiitiko chemuviri, kunyanya kune vakuru vakuru (10).

2. Deredza uremu kana uri kufuta

Kana iwe uri kufutisa, kurasikirwa kunyangwe mashanu kusvika gumi pondo kunogona kudzikisa yako BP. Uyezve, iwe unoderedza njodzi yako kune mamwe matambudziko ekurapa.

Ongororo ye2016 yezvidzidzo zvakati wandei yakaratidza kuti kudya kwekurema kunoderedza BP neavhareji ye3.2 mm Hg diastolic uye 4.5 mm Hg systolic (11).

3. Cheka neshuga uye makabohydrate akacheneswa

Ongororo zhinji dzesainzi dzinoratidza kuti kudzora shuga uye makabhohaidhiretsi akanatswa kunogona kukubatsira kuonda uye dzikisa BP yako.

Chidzidzo che2010 chakafananidza yakaderera-carb chikafu kune yakaderera-mafuta kudya. Kudya kwakaderera-mafuta kwaisanganisira chinodhaka chekudya. Zvese kudya kwakaburitsa uremu, asi iyo yakaderera-carb chikafu chaive chakanyanya kushanda mukuderedza BP.

Kudya kwakaderera-carb kwakadzora kukanganiswa kweropa ne4,5 mm Hg diastolic uye 5.9 mm Hg systolic. Kudya kwemafuta-mashoma pamwe nemudyirwo wekushandisa wakadzora BP nekungori 0.4 mm Hg diastolic uye 1.5 mm Hg systolic ().

Ongororo ya2012 yezvikafu zvakaderera-carb uye chirwere chemoyo chinowanikwa kuti idhi idzi dzakadzora kukwira kweropa neavhareji ye3.10 mm Hg diastolic uye 4.81 mm Hg systolic (13).

Imwe mhedzisiro mhedzisiro yeakaderera-carb, yakaderera-shuga chikafu ndechekuti iwe unonzwa kuzere kwenguva yakareba, nekuti iwe uri kushandisa yakawanda mapuroteni nemafuta.

4. Idya potasium yakawanda uye yakaderera sodium

Kuwedzera kudya kwako kwe potassium uye kutapudza munyu kunogona zvakare kudzikisa BP yako (14).

Potasiamu inokunda kaviri: Inodzora mhedzisiro yemunyu mune yako system, uye zvakare inoderedza kusagadzikana mumidziyo yako yeropa. Nekudaro, kudya kwakapfuma mu potassium kunogona kukuvadza kune vanhu vane chirwere cheitsvo, saka taura nachiremba wako usati wawedzera yako potassium yekudya.

Zviri nyore kudya potasium yakawanda - zvekudya zvakawanda zvakajairika zvine potassium. Heano mashoma.

• zvekudya zvine mukaka zvine mafuta mashoma, senge mukaka uye yogati
• hove
• michero, yakadai semabhanana, apricots, makotapeya, uye maorenji
• miriwo, senge mbatatisi, matapiri, madomasi, magirini, nesipinashi

Ziva kuti vanhu vanopindura munyu zvakasiyana. Vamwe vanhu vane munyu unonzwikwa, zvichireva kuti kunwa munyu kwakakwira kunowedzera kuwedzera kweropa ravo. Zvimwewo zvine munyu-usinganzwi. Vanogona kuve nekudyiwa kwakanyanya kwemunyu uye kuiburitsa mune yavo weti pasina kusimudza yavo yeropa (15).

Sangano reNational Institutes of Health (NIH) rinokurudzira kudzikisa kudyiwa kwemunyu uchishandisa iyo DASH (Kudya nzira yekumisa Hypertension) kudya (). Kudya kweDASH kunosimbisa:

• low-sodium chikafu
• michero nemiriwo
• yakaderera-mafuta mukaka
• tsanga dzose
• hove
• huku
• bhinzi
• zviwitsi zvishoma uye nyama tsvuku

5. Idya chikafu chisina kugadzirwa

Mazhinji emunyu unowedzera mukudya kwako unobva pane zvakagadziriswa chikafu uye chikafu kubva kumaresitorendi, kwete yako yekuzadza munyu kumba (). Zvinhu zvakakurumbira zvine munyu wakakurumbira zvinosanganisira nyama dzekudyira, soup yemumagaba, pizza, machipisi, uye zvimwe zvinwiwa zvinogadzirwa.

Zvikafu zvakanyorwa kuti "zvakaderera-mafuta" zvinowanzove zvine munyu uye neshuga kutsiva kurasikirwa kwemafuta. Mafuta ndiwo anopa kuravira kwechikafu uye anoita kuti unzwe kuguta.

Kucheka-kana kunyange zvirinani, kucheka - chikafu chakagadziriswa kuchakubatsira iwe kudya munyu mushoma, shuga shoma, uye mashoma macarhydrate akacheneswa. Zvese izvi zvinogona kukonzera kudzikira kweropa.

Ita tsika yako kutarisa zvinyorwa. Sekureva kweU.S.Food and Drug Administration (FDA), sodium yakanyorwa zvikamu zvishanu kubva muzana kana kuti zvishoma pane chinyorwa chekudya inoonekwa yakaderera, nepo makumi maviri muzana kana kupfuura ichitarisirwa yakakwira ().

6. Regedza kusvuta

Kumisa kuputa kwakanakira hutano hwako-hwese. Kuputa fodya kunokonzeresa kukurumidza asi kwenguva pfupi kuwedzerwa kweropa rako uye kuwedzerwa kwemoyo wako (18).

Mukufamba kwenguva, makemikari ari mufodya anogona kuwedzera kuwedzerwa kweropa rako nekukuvadza madziro ako eropa, achikonzera kuzvimba, uye kudzikisira tsinga dzako. Tsinga dzakaomarara dzinokonzera kukwira kweropa.

Iwo makemikari ari mufodya anogona kukanganisa tsinga dzako dzeropa kunyangwe iwe uri pautsi hwefodya. Chidzidzo chakaratidza kuti vana vakakomberedza hutsi hwefodya mumusha vaive neBP yakakwira kupfuura avo vanobva mudzimba dzisingasvuti ().

7. Deredza kunyanya kunetseka

Tiri kurarama munguva dzinonetsa. Kunzvimbo yebasa uye zvinodiwa nemhuri, zvematongerwo enyika nenyika neepasi rose - zvese zvinobatsira mukushushikana. Kutsvaga nzira dzekudzora kushushikana kwako kwakakosha kune hutano hwako uye yako yeropa.

Kune nzira dzakawanda dzakasiyana dzekubudirira kubvisa kushushikana, saka tsvaga zvinokubatsira. Dzidzira kufema kwakadzika, famba famba, verenga bhuku, kana tarisa komedhi.

Kuteerera kumimhanzi zuva nezuva kwave kuchiratidzwawo kudzikisa systolic BP (20). Ongororo ichangoburwa yemakore makumi maviri yakaratidza kuti sauna yenguva dzose inoshandisa yakaderedza kufa kubva kune zviitiko zvine chekuita nemoyo (21). Uye kumwe kuongorora kudiki kwakaratidza kuti kugadziriswa kunogona kudzora ese systolic uye diastolic reropa (22).

8. Edza kufungisisa kana yoga

Kufungisisa uye kufungisisa, kusanganisira kufungisisa kwepashure, zvakagara zvichishandiswa - uye kudzidza - senzira dzekudzora kushushikana. Chidzidzo che2012 chinotaura kuti imwe yunivhesiti chirongwa muMassachusetts chave nevanhu vanopfuura zviuru gumi nepfumbamwe vakapinda muchirongwa chekufungisisa nekufunga kudzikisira kushushikana (23).

Yoga, iyo inowanzo sanganisira kufema kudzora, mamiriro, uye kufungisisa matekiniki, inogona zvakare kushanda mukuderedza kushushikana uye BP.

Ongororo ya2013 payoga uye kuwedzerwa kweropa kwakawana kuwanda kweropa kuderera kwe3,62 mm Hg diastolic uye 4.17 mm Hg systolic kana ichienzaniswa nevaya vasina kurovedza muviri. Zvidzidzo zveiyoga maitiro aisanganisira kudzora kufema, mamiriro, uye kufungisisa zvaive zvakapetwa zvakapetwa kaviri senzira dzeyoga dzisina kusanganisira zvese zvitatu zvezvinhu izvi (24).

9. Idya chokoreti yakasviba

Hongu, vanoda chokoreti: Chokoreti yakasviba yakaratidzirwa kudzikisa BP.

Asi chokoreti yakasviba inofanira kuva 60 kusvika 70 muzana cacao. Kuongororwa kwezvidzidzo pane yakasviba chokoreti kwaona kuti kudya imwe kana maviri makwere echokoreti yakasviba pazuva kunogona kubatsira kudzikisa njodzi yehosha yemoyo nekuderedza BP uye kuzvimba. Iwo mabhenefiti anofungidzirwa kuti anobva kune iwo flavonoids aripo muchokoreti nemamwe macocoa solids. Iyo flavonoids inobatsira kuwedzera, kana kuwedzera, yako tsinga dzeropa (25).

Chidzidzo che2010 chevanhu gumi nemazana matatu nemakumi matatu vakaona kuti vanhu vasina hypertension avo vakadya chokoreti yakasviba vaive neepasi yakadzikira BP kupfuura avo vaidya chokoreti shoma ().

10. Edza mishonga yemishonga iyi

Mishonga yemakwenzi yakagara ichishandiswa mutsika dzakawanda kurapa akasiyana siyana ezvirwere.

Mimwe miriwo yakatove yakaratidzirwa kuti inogona kunge yakadzika BP. Kunyange hazvo, kumwe kutsvagurudza kunodiwa kuti uone madosi uye zvikamu mumiti izvo zvinonyanya kubatsira (27).

Nguva dzose bvunza chiremba wako kana wemishonga usati watora mishonga yekuwedzera. Vanogona kukanganisa mishonga yako yemishonga.

Heino runyorwa runyorwa rwezvirimwa uye mahebhu ayo anoshandiswa netsika pasi rese kudzikisa BP.

• bhinzi nhemaCastanospermum australe)
• nzwara yekatsi (Uncaria rhynchophylla)
• muto we celery (Apium tombolens)
• Chinese hawthorn (Crataegus pinnatifida)
• mudzi we ginger
• hofori dhodhi (Cuscuta reflexa)
• Indian plantago (blond psyllium)
• maritime paini bark (Pinus pinaster)
• rwizi rwizi (Crinum glaucum)
• roselle (Hibiscus sabdariffa)
• sesame mafuta (Sesamum indicum)
• Tomato mushoma (Lycopersicon esculentum)
• tii (Camellia sinensis), kunyanya green tii uye oolong tii
• amburera yemutiMusanga cecropioides)

11. Ita shuwa yekuwana yakanaka, yekuzorora kurara

Ropa rako rinodonha kazhinji paunenge wakarara. Kana iwe ukasarara zvakanaka, zvinogona kukanganisa BP yako. Vanhu vanoona kushayikwa kwekurara, kunyanya avo vane zera repakati, vane njodzi yekuwedzera kweBP ().

Kune vamwe vanhu, kurara zvakanaka usiku hakusi nyore. Kune nzira dzakawanda dzekukubatsira iwe kuzorora hope. Edza kumisikidza nguva yekurara, shandisa nguva yekuzorora husiku, kurovedza muviri masikati, dzivisa kurara masikati, uye ita kuti imba yako yekurara igadzikane (29).

Yenyika yekurara Kwemoyo Hutano Kudzidza yakawana kuti kugara uchirara isingasviki maawa manomwe usiku uye anopfuura maawa mapfumbamwe pahusiku kwaibatanidzwa nekuwedzera kwehutachiona. Kugara wakarara isingasviki maawa mashanu husiku kwaibatanidzwa nenjodzi yakakosha yehypertension kwenguva refu (30).

12. Idya gariki kana kutora garandi yekuwedzera zvinowedzera

Nyowani gariki kana gariki mushoma ese ari maviri anoshandiswa zvakanyanya kudzikisa BP (27).

Sekureva kweimwe kiriniki yekudzidza, nguva-kuburitsa garikisi dhizaini yekugadzirira inogona kuve nemhedzisiro huru pane kumanikidza kweropa pane akajairwa magariki poda mapiritsi (31)

Imwe ongororo ya2012 yakaratidza ongororo yevanhu makumi masere nevasere vaine BP yakakwira yekuwana diastolic kudzikira kwe6 mm Hg uye systolic kudzikisira 12 mm Hg kune avo vakadya gariki, zvichienzaniswa nevanhu vasina kurapwa ().

13. Idya zvine utano zvine mapuroteni zvakanyanya

Chidzidzo chenguva refu chakapedziswa mugore ra2014 chakawana kuti vanhu vaidya mapuroteni akawanda vane mukana wakaderera weBP. Kune avo vaidya avhareji yemagiramu zana eprotini pazuva, paive ne40 muzana njodzi yakaderera yekuve yakakwira BP kupfuura avo vari pane yakaderera-protein chikafu (33). Avo avo vakawedzerawo fiber yenguva dzose mukudya kwavo vakaona kusvika pa60 muzana kudzikira kwenjodzi.

Zvisinei, chikafu chepamusoro-mapuroteni chinogona kunge chisiri chevanhu vese. Avo vane chirwere cheitsvo vangangoda kushandisa chenjedzo, saka taura nachiremba wako.

Zviri nyore kushandisa 100 gramu eprotein zuva nezuva pane mazhinji marudzi ezvikafu.

High-protein chikafu chinosanganisira:

• hove, salmon kana tuna yemumagaba mumvura
• mazai
• huku, senge zamu rehuku
• nyama yemombe
• bhinzi uye nyemba, dzakadai seitsvo bhinzi nenyemba
• nzungu kana nzungu ruomba senge nzungu ruomba
• nhokwe
• chizi, senge cheddar

3.5-ounce (oz.) Kushumirwa kwesalmoni inogona kuva neanosvika magiramu makumi maviri nemaviri (g) eprotein, nepo 3.5-oz. kushumirwa kwemuzamu wehuku kunogona kuve ne30 g yeprotein.

Nezve sarudzo yemidziyo, hafu-kapu inoshumirwa yemhando zhinji dze bhinzi ine 7 kusvika 10 g yeprotein. Mapuniko maviri epeanut butter aigona kupa 8 g (34).

14. Tora izvi zvinodzikisa BP

Izvi zvinowedzera zviripo uye zvakaratidza kuvimbisa kwekudzikisa BP.

Omega-3 polyunsaturated mafuta asidi

Kuwedzera omega-3 polyunsaturated fatty acids kana hove mafuta kuchikafu chako kunogona kuve nezvakanaka zvakawanda.

Meta-ongororo yehove oiri uye kuwedzerwa kweropa kwakawana kuderedzwa kweropa kune avo vane yakakwira BP ye4,5 mm Hg systolic uye 3.0 mm Hg diastolic (35).

Whey mapuroteni

Iyi protein yakaoma inotorwa kubva mumukaka inogona kuve nemabhenefiti akati wandei ezvehutano, mukuwedzera pakuderedza BP (36).

Magnesium

Kushayikwa kweMagnesium kwakabatana neakakwira BP. Meta-ongororo yakawana kuderedzwa kushoma kweropa ne magnesium supplementation (37).

Coenzyme Q10

Mune mashoma mashoma ezvidzidzo, iyo antioxidant CoQ10 yakadzora systolic yeropa ne17 mm Hg uye diastolic kusvika 10 mm Hg (38).

Citrulline

Oral L-citrulline inotungamira kune L-arginine mumuviri, chivakwa cheprotein, icho chinogona kudzikisa BP (39).

15. Inwa doro shoma

Doro rinogona kukwidza BP yako, kunyangwe uine hutano.

Zvakakosha kunwa zvine mwero. Doro rinogona kukwidza kuwedzerwa kweropa rako ne1 mm Hg yega yega magiramu gumi edoro rinonwa (40). Chinwiwa chinwiwa chine magiramu gumi nemana edoro.

Chii chinonzi chinwiwa chinwiwa? Rimwe chete-ounce doro, maawundi mashanu ewaini, kana maoita 1.5 emweya yakasanganiswa (41).

Kunwa zvine mwero kunosvika pane chimwe chinwiwa pazuva chevakadzi uye zvinosvika kune zviviri zvinwiwa pazuva zvevarume (42).

16. Funga nezvekudzora zvine caffeine

Caffeine inomutsa yako BP, asi mhedzisiro yacho ndeyechinguva. Inoita maminetsi makumi mashanu kusvika makumi matanhatu uye maitiro acho anosiyana kubva pamunhu kuenda kune mumwe (43).

Vamwe vanhu vanogona kuve vanonzwisisa zvine caffeine kupfuura vamwe. Kana iwe uine caffeine-inonzwisisika, ungangoda kudzikisira kunwa kofi yako, kana kuyedza kofi ine decaffeine.

Kutsvagisa nezve caffeine, kusanganisira ayo ehutano mabhenefiti, iri munhau zvakanyanya. Sarudzo yekuti ucheke shure inoenderana nezvakawanda zvinhu.

Imwe yedzidzo yechinyakare yakaratidza kuti caffeine mhedzisiro pakusimudza BP yakanyanya kana yako BP yakutokwirira. Ichi chidzidzo chimwe chete, zvisinei, chakadaidzira kutsvagurudza pamusoro penyaya (43).

17. Tora mishonga yakanyorwa

Kana yako BP yakanyanya kukwirira kana isingadzikire mushure mekuchinja mararamiro aya, chiremba wako anogona kukurudzira mishonga yemishonga. Ivo vanoshanda uye vanovandudza yako mhedzisiro-yenguva refu mhedzisiro, kunyanya kana iwe uine zvimwe zvinenjodzi (). Nekudaro, zvinogona kutora nguva kuti uwane musanganiswa wakakodzera wemishonga.

Taura nachiremba wako nezvezvinogona mishonga uye chii chingashanda zvakanyanya kwauri.