Unexhala malunga igazi elonyukayo ?Zama ukongeza ezi ziselo zisempilweni kwisidlo sakho.Ukudibanisa kunye nokuzivocavoca rhoqo kunye nesicwangciso sokutya esihlakaniphile, banokunceda ukukhusela nokulawula uxinzelelo lwegazi.Nantsi indlela.
1. Ubisi olunamafutha aphantsi okanye i-Nonfat
Phakamisa iglasi yakho ebisini: iphezulu kwi-phosphorus, i-potassium kunye ne-calcium-izondlo ezintathu ezinxulumene noxinzelelo lwegazi olunempilo-kwaye yomelezwe nge-vitamin D, ivithamin ekhuthaza uxinzelelo lwegazi olunempilo.Ngokophononongo olukwiBritish Journal of Nutrition, ukutshintshisa ubisi olunamafutha apheleleyo kwiinguqulelo ezinamafutha aphantsi kunokunceda ukunciphisa uxinzelelo lwegazi.Kungenxa yokuba ubisi olunamafutha agcweleyo luqulethe izixa ezibalulekileyo ze-palmitic acid, ezinokuthi zithintele imiqondiso ekhulula imithambo yegazi, evumela igazi ukuba lihambe ngokukhululekileyo.Imithambo yegazi ehlala iqinile kwaye ixinzelele ingakhokelela ekunyukeni koxinzelelo lwegazi, ababhali bokufunda bayacacisa.
2. Iti yeHibiscus
Ukusela itiye ye-hibiscus kunokunciphisa kakhulu uxinzelelo lwegazi, ngakumbi xa iphakanyiswe kancane, ngokutsho kophando kwi- Journal of Nutrition .Abaphandi bathi iti ye-hibiscus ine-anthocyanins kunye nezinye i-antioxidants ezinokunceda imithambo yegazi ixhathise umonakalo onokubangela ukuba inciphe.Imixube emininzi yeti yemifuno iqulethe i-hibiscus, eyenza ibomvu eqaqambileyo kwaye inike incasa ye-tart.Ngokwababhali bophononongo, kuya kufuneka usele kancinci: bacebisa iikomityi ezintathu ngosuku.Ukufumana izibonelelo ezipheleleyo, yihla kangangemizuzu emithandathu phambi kokuba urhabule ushushu okanye ubanda.
3. Ijusi yerharnati
Ukuba unexhala lakho blood pressure , lixesha lokuba uthi molo kwesi siqhamo esimnandi serubhi-ebomvu.Elayishwe nge-potassium kunye nezinye izondlo ezinempilo yentliziyo, ijusi yerharnati ine-antioxidant ephindwe kathathu yeti eluhlaza okanye iwayini ebomvu.Akumangalisi ke ngoko, ukuba uphononongo luka-2017 lwezifundo ezivakalayo zonyango lufumene ukuba ukusela rhoqo ijusi yerharnati kunokunciphisa kakhulu uxinzelelo lwegazi.Kwesinye sezifundo, ukusela ijusi yerharnati kuphuculwe uxinzelelo lwegazi lwe-systolic (inani eliphezulu kuxinzelelo lwegazi lokufunda) nokuba zingaphi iiveki abathathi-nxaxheba basele.
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