Abinci 11 masu taimakawa rage hawan jini

Janairu 7, 2025

Byadmin

Daidaitaccen Tsare-tsaren Botanical

Hawan jini, ko hauhawar jini, wani muhimmin damuwa ne na kiwon lafiya wanda zai iya haifar da cututtuka masu tsanani na zuciya, ciki har da ciwon zuciya da bugun jini. Zaɓuɓɓukan abinci suna taka muhimmiyar rawa wajen sarrafa matakan hawan jini. Wasu abinci na iya taimakawa wajen rage hawan jini, musamman ma masu wadatar potassium, magnesium, calcium, da fiber.

1. beets

Beets suna da yawa a cikin nitrates, wanda jiki ke jujjuya shi zuwa nitric oxide, wani sinadari wanda ke taimakawa wajen shakatawa da fadada hanyoyin jini. Wannan tsari na iya rage karfin jini sosai. Yin amfani da ruwan gwoza ko gasasshen beets na iya zama kyakkyawan ƙari ga abinci don sarrafa hauhawar jini.

Bita na tsari da meta-bincike akan ruwan 'ya'yan itacen beetroot yana tabbatar da tasirinsa na rage karfin jini, yana rage matsi na systolic da diastolic. Yawancin allurai (500 ml / rana) da tsawon lokaci (> kwanaki 14) suna haifar da sakamako mai ƙarfi. Sakamakon binciken ya nuna yuwuwar fa'idodin fiye da abun ciki na nitrate, yana mai da hankali kan mahadi masu rai na beetroot.

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2. Ganyen Ganye

Kayan lambu irin su alayyahu, kale, da chard na Swiss suna da wadata a cikin potassium da nitrates. Wadannan abubuwan gina jiki suna taimakawa wajen daidaita karfin jini ta hanyar daidaita matakan sodium a cikin jiki da kuma inganta vasodilation. Yin amfani da ganyen ganye na yau da kullun na iya haifar da ingantacciyar lafiyar zuciya.

Nazari daga Jaridar European Journal of Epidemiology yayi nazarin yadda cin abinci nitrate na kayan lambu ke shafar hawan jini (BP) da kuma hadarin cututtukan zuciya (CVD). An tattara bayanai daga manya 53,000 Danish sama da shekaru 23. An gano cewa mahalarta masu cin manyan matakan nitrate kayan lambu (misali, ganye mai ganye) suna da ƙananan systolic (-2.58 mmHg) da diastolic BP (-1.38 mmHg) idan aka kwatanta da waɗanda ke da ƙananan ci.

3. Berries

Berries, musamman blueberries da strawberries, suna cike da antioxidants da aka sani da flavonoids, waɗanda aka nuna suna rage hawan jini. Haɗa berries a cikin santsi ko salads na iya ba da hanya mai daɗi don tallafawa lafiyar zuciya.

Binciken da aka fitar a cikin 2022 a cikin jarida Kayan shafawa ya shiga cikin yuwuwar fa'idodin amfani da Berry na abinci akan tsarin hawan jini da hauhawar jini. Wannan ingantaccen bincike yana mai da hankali kan gwaje-gwajen asibiti waɗanda ke bincika tasirin polyphenols na Berry, irin su anthocyanins, tannins tannins, da ellagic acid. Sakamakon binciken ya nuna cewa wasu berries, kamar chokeberries da cherries, suna nuna alƙawari wajen sarrafa hauhawar jini.

4. Ayaba

Ayaba ta shahara da yawan sinadarin potassium, wanda ke taimakawa wajen magance illar da sinadarin sodium ke yi kan hawan jini. Cin ayaba a matsayin abun ciye-ciye na iya zama da amfani ga masu neman sarrafa matakan hawan jini.

Nazarin 2024 a cikin Mujallar hawan jini ya bayyana cewa karuwar amfani da sinadarin potassium ta hanyar abinci kamar ayaba, alayyahu, goro, da legumes na rage karfin jini sosai, yana rage hadarin bugun jini da cututtukan zuciya da kashi 14%. Masu bincike sun jaddada tasirin potassium fiye da rage gishiri, suna kira ga ka'idodin abinci don haɗa waɗannan binciken.

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5. Kiwi

Bincike ya nuna cewa cin kiwis yau da kullun na iya rage hawan jini na systolic sosai. Suna da wadata a cikin bitamin C da sauran sinadarai masu taimakawa ga lafiyar zuciya. Kiwis za a iya jin dadin sabo ko ƙara zuwa salatin 'ya'yan itace don jin dadi.

Wani gwaji da aka yi bazuwar 2015 da aka buga akan Hawan jini ya gano cewa cin kiwifruits uku yau da kullun yana rage systolic na sa'o'i 24 da hawan jini na diastolic idan aka kwatanta da sarrafa apple-a-day a cikin mutane masu matsakaicin matsakaicin BP. Wannan yana nuna kiwifruit na iya amfanar tsarin BP ta hanyar hanyoyin da suka wuce haɓaka aikin endothelial.

6. hatsi

Oats yana dauke da fiber mai narkewa da ake kira beta-glucan, wanda aka danganta da rage matakan cholesterol da kuma inganta karfin jini. Farawa da rana tare da oatmeal hanya ce mai tasiri don haɗa wannan hatsi mai amfani a cikin abincin ku.

A 2023 meta-analysis in Tafiyanal ta Cibiyar Gina Jiki da Dietetics ya sake nazarin 21 RCTs kuma ya gano cewa amfani da oat yana rage yawan karfin jini na systolic (SBP) ta 2.82 mmHg, musamman a cikin mutane masu hawan jini kuma tare da ≥5 g / rana β-glucan ci na ≥8 makonni. Ragewar diastolic ba su da daidaituwa.

7. Tafarnuwa

An dade da sanin Tafarnuwa saboda amfanin lafiyarta, gami da iya rage hawan jini. Ana tsammanin sinadarin allicin mai aiki don haɓaka samar da nitric oxide, yana haifar da ingantaccen aikin jijiyoyin jini. Ƙara sabbin tafarnuwa zuwa abinci na iya haɓaka dandano yayin tallafawa lafiyar zuciya.

Bita na binciken asibiti ya nuna tasirin tafarnuwa wajen sarrafa hauhawar jini da lafiyar zuciya. Abubuwan kari na tafarnuwa sun nuna raguwa mai yawa a cikin karfin jini na systolic (SBP) da diastolic blood pressure (DBP), matsakaicin 8.3 mmHg da 5.5 mmHg, bi da bi, kwatankwacin magungunan anti-hypertensive. An lura da tasirin da aka dogara da kashi, tare da sakamako mafi kyau a mafi girman allurai da tsawon lokaci.
Wani meta-analysis da aka buga a Jaridar Clinical Hypertension (2015) ya nuna tasirin tafarnuwa wajen rage hawan jini (BP). Binciken ya bincika gwaje-gwajen 17 kuma ya kammala cewa ƙarin tafarnuwa yana rage systolic BP ta 3.75 mmHg da diastolic BP ta 3.39 mmHg, musamman ma masu fama da hauhawar jini.

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8. Ruman

Ruman suna da wadata a cikin antioxidants kuma an tabbatar da su a asibiti don rage karfin jini na systolic da diastolic. Shan ruwan rumman ko cin 'ya'yan itacen da kansa na iya ba da fa'ida ga lafiya.

Wani gwaji na asibiti bazuwar 2017 da aka buga a Jaridar Kimiyyar Abinci bincikar abubuwan da aka cire rumman akan cutar hawan jini a cikin manya na al'ada. Sama da makonni takwas, hawan jini na diastolic ya ragu sosai da 2.79 mmHg, yayin da canje-canjen hawan jini na systolic ba su da mahimmanci. Ana buƙatar ƙarin bincike don tabbatar da waɗannan binciken.
Wannan bita na 2017 yana ba da haske game da yuwuwar cutar hawan jini na rumman (Punica granatum), wanda aka danganta da wadataccen abun ciki na polyphenol. Ruwan rumman (PJ), peels (PP), man iri (PSO), da tsantsar 'ya'yan itace (PFE) suna nuna tasirin rage karfin jini. Dukansu matsalolin systolic da diastolic suna tasiri, suna tallafawa ta hanyar antioxidant da hanyoyin anti-atherosclerotic, inganta lafiyar zuciya gaba ɗaya.

9. Kankana

Kankana ya ƙunshi citrulline, amino acid wanda ke taimakawa wajen samar da nitric oxide, ta haka ne yake wargaza hanyoyin jini da rage hawan jini. Jin daɗin kankana a matsayin ruwan 'ya'yan itace ko a cikin salatin na iya zama mai daɗi kuma yana da amfani ga lafiyar zuciya.

Meta-analysis na 2023 da aka buga a Jaridar Magungunan Ganye yayi nazari akan illar karin kankana akan hawan jini. A cikin gwaje-gwajen da aka sarrafa bazuwar guda shida, kankana ya rage yawan hawan jini na systolic (SBP) da matsakaicin 10.55 mmHg da diastolic blood pressure (DBP) da 5.22 mmHg.
Duk da sakamako masu ban sha'awa, masu bincike sun lura da babban bambanci tsakanin nazarin da kuma ba da shawarar mafi girma, gwaje-gwaje na dogon lokaci da ke nufin masu fama da hawan jini da masu ciwon hawan jini don tabbatar da waɗannan binciken.

10. Tumatir

Tumatir yana dauke da lycopene, maganin antioxidant wanda aka danganta da rage haɗarin hauhawar jini. Yin amfani da sabbin tumatir ko kayan tumatir kamar miya na iya zama da amfani ga masu neman sarrafa hawan jini.

Binciken 2024 daga gwajin PREDIMED, wanda aka buga a Jaridar European Journal of Preventive Cardiology, yana nuna fa'idodin rage hawan jini na tumatir. Daga cikin tsofaffin 7,056 da ke cikin haɗarin zuciya da jijiyoyin jini, mafi girma yawan ƙwayar tumatir (> 110 g / rana) ya rage haɗarin hauhawar jini da 36% idan aka kwatanta da mafi ƙasƙanci mai amfani.
Matsakaicin cin tumatur yana da alaƙa da raguwar hawan jini na diastolic, musamman ma masu fama da hauhawar jini na aji 1, yana mai da hankali kan rawar da tumatir ke takawa wajen rigakafin hauhawar jini da kulawa.

11. Kayan Kabewa

'Ya'yan kabewa suna da wadata a cikin magnesium, wanda ke taka muhimmiyar rawa wajen daidaita matakan hawan jini ta hanyar taimakawa wajen shakatawa na jini. Ana iya cinye su azaman abun ciye-ciye ko kuma a saka su a cikin salati don ƙarin ɓarna, ko kuma a iya amfani da man zuriyarsu.

Wani bincike da aka gudanar a shekara ta 2012 ya gano cewa man kabewa yana rage hawan jini sosai, yana inganta aikin zuciya, da kuma kare shi daga damuwa da kuma lalata nama a cikin berayen masu hawan jini, mai yiwuwa ta hanyar samar da sinadarin nitric oxide.
Nazarin da aka buga a Jaridar Biomedical da Pharmacology ya nuna tasirin antihypertensive na ƙwayar ƙwayar kabewa (Cucurbita Moschata) a cikin berayen masu hawan jini. Sassan ya haɗa da bada 4.5 MG da 5.4 MG na allurai na ƙwayar kabewa kowace rana don kwanaki 28. Sakamakon ya nuna raguwa mai yawa a cikin systolic da diastolic hawan jini idan aka kwatanta da ƙungiyar kulawa.
Ana danganta tasirin antihypertensive zuwa flavonoids, potassium, da antioxidants a cikin 'ya'yan kabewa, waɗanda ke haɓaka bioavailability na nitric oxide, hana enzyme mai canza angiotensin (ACE), kuma suna aiki azaman diuretics na halitta. Wannan binciken ya nuna yuwuwar fulawar irin kabewa a matsayin magani na dabi'a ga hauhawar jini a cikin mutane.

Haɗa waɗannan abinci na tushen tsire-tsire a cikin abincin ku na iya ba da gudummawa sosai don rage matakan hawan jini yayin inganta lafiyar gaba ɗaya. Daidaitaccen abinci mai wadata a cikin 'ya'yan itatuwa, kayan lambu, hatsi, goro, da legumes ba kawai yana tallafawa aikin zuciya ba amma yana haɓaka jin daɗin rayuwa gaba ɗaya.

Ga mutanen da ke neman sarrafa hauhawar jini yadda ya kamata ta hanyar sauye-sauyen abinci, mai da hankali kan waɗannan abinci mai gina jiki na iya samar da tsari mai dorewa ba tare da buƙatar magani kaɗai ba.

Ta hanyar zabar waɗannan abincin akai-akai da kiyaye rayuwa mai lafiya gabaɗaya- gami da motsa jiki- daidaikun mutane na iya samun ingantacciyar ci gaba a lafiyar jijiyoyin jini.

Disclaimer: EFSA, KFDA ko FDA ba ta kimanta bayanin ba. Ba a yi nufin wannan samfurin don tantancewa, magani, warkewa, ko hana kowace cuta ba. Duk da yake bayanin da aka bayar ya dogara ne akan sahihan nassoshi, ba mu yin takamaiman da'awa ko garanti. Yana da mahimmanci a tuntuɓi mai ba ku shawara na kiwon lafiya don keɓaɓɓen shawara da jagora mai alaƙa da lafiyar ku.

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