Ukhathazekile high blood pressure ? Zama ukungeza lezi ziphuzo ezinempilo ekudleni kwakho. Kuhlanganiswe nokuzivocavoca okuvamile kanye nohlelo lokudla oluhlakaniphile, kungasiza ekuvimbeleni nasekulawuleni umfutho wegazi ophakeme. Nansi indlela.
1. Ubisi Olunamafutha aphansi noma I-Nonfat
Phakamisa ingilazi yakho obisini: iphezulu ku-phosphorus, i-potassium ne-calcium—izakhi ezintathu ezihambisana nomfutho wegazi onempilo—futhi iqiniswa ngovithamini D, ivithamini ekhuthaza umfutho wegazi onempilo. Ngokocwaningo olukuyi-British Journal of Nutrition, ukushintsha ubisi olunamafutha agcwele ukuze uthole izinhlobo ezinamafutha amancane nakho kungasiza ukwehlisa umfutho wegazi. Lokhu kungenxa yokuthi ubisi olunamafutha agcwele luqukethe amanani abalulekile e-palmitic acid, engavimba izimpawu ezikhulula imithambo yegazi, okuvumela igazi ligeleze ngokukhululeka. Imithambo ehlala iqinile futhi iminyene ingase ibangele umfutho wegazi ophakeme, ababhali bocwaningo bayachaza.
2. Itiye le-Hibiscus
Ukuphuza itiye le-hibiscus kunganciphisa kakhulu ukucindezeleka kwegazi, ikakhulukazi uma kuphakeme kancane, ngokusho kocwaningo olwenziwe ku- Journal of Nutrition . Abacwaningi bathi itiye le-hibiscus linama-anthocyanins namanye ama-antioxidant angasiza imithambo yegazi ukuthi imelane nomonakalo ongawenza ube mncane. Izingxube eziningi zetiye le-herbal ziqukethe i-hibiscus, eyenza kube bomvu ngokugqamile futhi ilethe ukunambitheka kwe-tart. Ngokusho kwababhali bocwaningo, kufanele uphuze kancane: batusa izinkomishi ezintathu ngosuku. Ukuze uthole izinzuzo ezigcwele, gibela imizuzu eyisithupha ngaphambi kokuyiphuza kushisa noma kubanda.
3. Ijusi yePomegranate
Uma ukhathazekile ngeyakho blood pressure , sekuyisikhathi sokuthi sawubona lesi sithelo esibomvu serubi. Njengoba igcwele i-potassium nezinye izakhi ezithinta inhliziyo, ijusi yehalananda inomsebenzi we-antioxidant ophindwe kathathu wetiye eliluhlaza noma iwayini elibomvu. Akumangazi-ke ukuthi ukubuyekezwa kuka-2017 kwezifundo ezizwakalayo emtholampilo kwathola ukuthi ukuphuza njalo ijusi yehalananda kunganciphisa kakhulu umfutho wegazi. Kolunye lwezifundo, ukuphuza ijusi yegromegranate kuthuthukisa umfutho wegazi we-systolic (inombolo ephakeme ekufundweni komfutho wegazi) kungakhathaliseki ukuthi mangaki amaviki abahlanganyeli abawuphuze.
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