17 Hanyoyi Masu Inganci Don Rage Hawan Jini

Wadatacce

• 1. activityara yawan motsa jiki da motsa jiki sosai
• 2. Rage nauyi idan kiba tayi yawa
• 3. Yanke sukari da kuma ingantaccen carbohydrates
• 4. Yawan cin potassium da karancin sodium
• 5. Ci abinci mara ƙarancin abinci
• 6. Dakatar da shan taba
• 7. Rage yawan damuwa
• 8. Gwada tunani ko yoga
• 9. Ku ci ɗan cakulan
• 10. Gwada wadannan ganyen magani
• 11. Tabbatar samun bacci mai kyau, mai nutsuwa
• 12. Cin tafarnuwa ko shan karin kayan hadin tafarnuwa
• 13. Ku ci lafiyayyun abinci mai gina jiki
• 14. theseauki waɗannan ƙarin abubuwan rage BP
• Omega-3 acid mai ƙamshi
• Whey furotin
• Magnesium
• Coenzyme Q10
• Citrulline
• 15. Shan giya kaɗan
• 16. Yi la’akari da rage cin maganin kafeyin
• 17. Shan maganin da aka rubuta

Hawan jini, ko hauhawar jini, ana kiransa "mai kisan shiru" da kyakkyawan dalili. Sau da yawa ba shi da alamun bayyanar, amma babban haɗari ne ga cututtukan zuciya da bugun jini. Kuma wadannan cututtukan suna daga cikin manyan dalilan mutuwa a Amurka ().

Kimanin daya daga cikin manya uku na Amurka suna da cutar hawan jini ().

An auna karfin jininka a milimita na mercury, wanda aka taqaita shi da mm Hg. Akwai lambobi guda biyu waɗanda suke cikin ma'aunin:

• Systolic karfin jini. Babban lamba yana wakiltar matsi a cikin jijiyoyin jini lokacin da zuciyarka ta buga.
• Ruwan jini na Diastolic. Lambar ƙasa tana wakiltar matsin lamba a cikin jijiyoyin jini tsakanin bugawa, lokacin da zuciyarka take hutawa.

Hawan jininka ya dogara da yawan jinin da zuciyarka take bugawa, da kuma yawan juriya na kwararar jini a jijiyoyinka. Ara murfin jijiyar ku, mafi girman bugun jinin ku.

Ruwan jini da ke ƙasa da 120/80 mm Hg ana ɗaukarsa na al'ada. Ruwan jini wanda yake 130/80 mm Hg ko fiye ana ɗaukar shi mai girma. Idan lambobinka sun zarta na al'ada amma a karkashin 130/80 mm Hg, zaka fada cikin rukunin hawan jini. Wannan yana nufin cewa kun kasance cikin haɗari don haɓaka cutar hawan jini (3).

Labari mai dadi game da hawan jini shine sauye-sauyen rayuwa na iya rage yawan lambobinka da rage kasadar ka - ba tare da bukatar magunguna ba.

Anan akwai hanyoyi 17 masu tasiri don rage matakan karfin jini:

1. activityara yawan motsa jiki da motsa jiki sosai

A cikin nazarin na 2013, tsofaffi maza da suka halarci horo na motsa jiki sun saukar da hawan jininsu da kusan kashi 3.9 bisa ɗari na systolic da kashi 4.5 cikin dari na diastolic (4). Wadannan sakamakon suna da kyau kamar wasu magungunan hawan jini.

Yayinda kuke haɓaka zuciyarku akai-akai da ƙimar numfashi, lokaci bayan lokaci zuciyarku zata sami ƙarfi da kumbura tare da ƙarancin ƙoƙari. Wannan yana sanya karancin matsi akan jijiyoyin ka kuma yana saukar da hawan jininka.

Yaya yawan aiki ya kamata ku yi ƙoƙari don? Rahoton shekara ta 2013 daga Kwalejin Koyon Zuciya ta Amurka (ACC) da Heartungiyar Zuciya ta Amurka (AHA) sun ba da shawara matsakaici zuwa ƙarfin motsa jiki mai ƙarfi don zaman minti 40, sau uku zuwa sau huɗu a mako (5).

Idan neman minti 40 a lokaci guda kalubale ne, har yanzu ana iya samun fa'idodi lokacin da aka raba lokaci zuwa kashi uku ko hudu na mintuna 10 zuwa 15 a duk rana (6).

Kwalejin Kwalejin Wasannin Wasanni ta Amurka (ACSM) ta ba da irin wannan shawarwari (7).

Amma ba lallai bane ku gudanar da marathons. Levelara matakin aikinku na iya zama mai sauƙi kamar:

• ta amfani da matakala
• tafiya maimakon tuƙi
• yin ayyukan gida
• aikin lambu
• tafiya don hawa keke
• yin wasan kungiya

Yi kawai a kai a kai kuma ku yi aiki har zuwa aƙalla rabin sa'a kowace rana na matsakaiciyar aiki.

Misali ɗaya na matsakaiciyar aiki wanda ke iya samun babban sakamako shine tai chi. Nazarin 2017 game da tasirin tai chi da hawan jini ya nuna matsakaicin matsakaita na 15.6 mm Hg ya sauka a hawan jini na jini da digo 10.7 mm Hg a cikin jini na diastolic, idan aka kwatanta da mutanen da basu motsa jiki kwata-kwata () .

Binciken na 2014 akan motsa jiki da rage saukar karfin jini ya gano cewa akwai haduwa da yawa na motsa jiki wadanda zasu iya rage hawan jini. Motsa jiki, motsa jiki, horo na tazara mai gajarta, gajeren motsa jiki na motsa jiki cikin yini, ko tafiya 10,000 matakai a rana na iya rage saukar karfin jini ().

Karatun da ke gudana na ci gaba da bayar da shawarar cewa har yanzu akwai fa'idodi har ma da aikin motsa jiki, musamman ma tsofaffi (10).

2. Rage nauyi idan kiba tayi yawa

Idan kana da nauyi, rasa ko da fam 5 zuwa 10 na iya rage karfin jini. Ari da, zaku rage haɗarinku don wasu matsalolin likita.

Wani bita na 2016 na karatuttukan karatu da yawa ya bayar da rahoton cewa abubuwan rage nauyi sun rage karfin jini da matsakaita na 3.2 mm Hg diastolic da 4.5 mm Hg systolic (11).

3. Yanke sukari da kuma ingantaccen carbohydrates

Yawancin karatun kimiyya da yawa sun nuna cewa hana sukari da ingantaccen carbohydrates na iya taimaka maka rage nauyi kuma runtse hawan jini.

Wani bincike na shekara ta 2010 ya kwatanta tsarin cin abinci mai ƙananan-carb zuwa na mai mai ƙarancin mai. Abincin mai ƙarancin mai ya haɗa da magungunan abinci. Dukkanin abincin biyu sun haifar da asarar nauyi, amma rage cin abinci mai ƙarancin ƙwayoyi ya fi tasiri sosai wajen rage hawan jini.

Abincin mai ƙananan-carb ya saukar da hawan jini ta hanyar 4.5 mm Hg diastolic da 5.9 mm Hg systolic. Abincin mai mai mai mai hade da maganin rage cin abinci ya saukar da karfin jini da 0.4 mm Hg diastolic da 1.5 mm Hg systolic kawai).

Nazarin 2012 na ƙananan abinci-carb da haɗarin cututtukan zuciya ya gano cewa waɗannan abincin sun saukar da hawan jini ta matsakaita na 3.10 mm Hg diastolic da 4.81 mm Hg systolic (13).

Wani illar da ke tattare da karancin-carb, rage cin sukari shi ne ka ji ya kara cika, saboda kana shan karin furotin da mai.

4. Yawan cin potassium da karancin sodium

Ara yawan kuzarin kuzarin ku da rage gishiri na iya rage saukar jini (14).

Potassium nasara biyu ce: Yana rage tasirin gishiri a cikin tsarin ku, sannan kuma yana saukaka tashin hankali a jijiyoyin ku. Koyaya, abincin da ke wadatacce cikin potassium na iya zama cutarwa ga mutanen da ke da cutar koda, don haka yi magana da likitanka kafin haɓaka abincin potassium.

Abu ne mai sauki a ci karin sinadarin potassium - saboda haka abinci da yawa a dabi'ance yana dauke da sinadarin potassium. Ga wasu 'yan:

• abinci mai mai mai mai mai yawa, kamar su madara da yogurt
• kifi
• 'ya'yan itatuwa, kamar su ayaba, apricot, avocados, da lemu
• kayan lambu, kamar su dankali mai dankali, dankali, tumatir, ganye, da alayyahu

Lura cewa mutane suna amsa gishiri daban. Wasu mutane suna da damuwa da gishiri, ma'ana cewa yawan shan gishiri yana ƙara hawan jini. Wasu kuma basa jin gishiri. Zasu iya samun yawan shan gishiri kuma su fitar dashi a cikin fitsarinsu ba tare da hawan jini ba (15).

Cibiyar Kiwon Lafiya ta Kasa (NIH) ta ba da shawarar rage cin gishiri ta amfani da abincin DASH (Hanyoyin Abinci don Dakatar da Hawan Jini) (). Abincin DASH ya jaddada:

• abinci mai ƙarancin sodium
• 'ya'yan itace da kayan marmari
• kiwo mai kiba
• dukan hatsi
• kifi
• kaji
• wake
• ƙananan kayan zaki da jan nama

5. Ci abinci mara ƙarancin abinci

Yawancin karin gishiri a cikin abincinku yana fitowa ne daga kayan abinci da abinci daga gidajen abinci, ba mai girgiza gishirin ku a gida ba (). Abubuwan shahararren gishiri sun haɗa da nama mai laushi, miyan gwangwani, pizza, citta, da sauran kayan ciye-ciye da aka sarrafa.

Abincin da aka yiwa lakabi da “mai-mai” yawanci yawan gishiri ne da sukari don biyan asarar mai. Fat shine ke ba abinci ɗanɗano kuma yana sa ku ji daɗi.

Yankan ƙasa - ko ma mafi kyau, yankan - abinci mai sarrafawa zai taimaka muku cin gishiri kaɗan, ƙasa da sukari, da ƙananan carbohydrates masu ladabi. Duk wannan na iya haifar da ƙananan jini.

Sanya shi a aikace don bincika lakabi. A cewar Hukumar Abinci da Magunguna ta Amurka (FDA), jerin sinadarin sodium na kashi 5 cikin ɗari ko ƙasa da haka a kan abincin abinci ana ɗaukarsa ƙarami, yayin da kashi 20 ko sama da haka ana ɗaukarsa babba ().

6. Dakatar da shan taba

Dakatar da shan sigari yana da kyau ga lafiyar ku duka. Shan sigari yana haifar da hauhawar jini na lokaci-lokaci amma na ɗan lokaci da ƙaruwa a cikin zuciyarka (18).

A cikin dogon lokaci, sunadarai a cikin taba na iya kara hawan jininka ta hanyar lalata bangon jijiyoyin jini, haifar da kumburi, da kuma rage jijiyoyinka. Theananan jijiyoyin suna haifar da hawan jini.

Sinadaran da ke cikin taba suna iya shafar jijiyoyin jini koda kuwa kuna kusa da shan taba sigari. Wani binciken ya nuna cewa yara da ke kusa da shan sigari a cikin gida suna da hauhawar jini fiye da waɗanda ke gidajen da ba sa shan sigari ().

7. Rage yawan damuwa

Muna rayuwa ne a lokutan damuwa. Wurin aiki da bukatun iyali, siyasar ƙasa da ƙasa - duk suna ba da gudummawa ga damuwa. Neman hanyoyin rage damuwar ku yana da mahimmanci ga lafiyar ku da hawan jini.

Akwai hanyoyi da yawa daban-daban don samun nasarar sauƙaƙa damuwa, don haka sami abin da yake amfanin ku. Yi aikin numfashi mai zurfi, yi tafiya, karanta littafi, ko kallon wasan kwaikwayo.

Ana nuna sauraren kiɗa yau da kullun don rage hawan jini (20). Wani binciken shekaru 20 da aka yi kwanan nan ya nuna cewa sauna na yau da kullun yana amfani da rage mutuwa daga abubuwan da suka shafi zuciya (21). Kuma karamin binciken ya nuna cewa acupuncture zai iya rage duka karfin jini da na diastolic (22).

8. Gwada tunani ko yoga

Tuna hankali da tunani, gami da yin tunani mai kyau, an daɗe ana amfani da su - da kuma nazarin - azaman hanyoyin rage damuwa. Nazarin 2012 ya lura cewa shirin jami'a guda daya a Massachusetts ya sami mutane fiye da 19,000 da suka shiga cikin shirin tunani da tunani don rage damuwa (23).

Yoga, wanda yawanci ya haɗa da sarrafa numfashi, hali, da dabarun yin zuzzurfan tunani, na iya zama mai tasiri wajen rage damuwa da hawan jini.

Wani bita na 2013 akan yoga da hawan jini ya gano matsakaicin hawan jini na 3.62 mm Hg diastolic da 4.17 mm Hg systolic idan aka kwatanta da wadanda basu motsa jiki ba. Nazarin yoga ayyukan da suka haɗa da sarrafa numfashi, matsayi, da tunani sun kusan kusan ninki biyu kamar yadda ayyukan yoga waɗanda ba su haɗa da waɗannan ukun waɗannan abubuwa ba (24).

9. Ku ci ɗan cakulan

Ee, masoyan cakulan: An nuna cakulan mai duhu don rage karfin jini.

Amma duhun cakulan ya kamata ya kasance kashi 60 zuwa 70 na koko. Binciken karatu kan cakulan mai duhu ya gano cewa cin murabba'i ɗaya zuwa biyu na cakulan mai duhu a kowace rana na iya taimakawa rage haɗarin kamuwa da cututtukan zuciya ta rage saukar jini da kumburi. Ana tunanin fa'idodin sun fito ne daga flavonoids da ke cikin cakulan tare da ƙarin daskarar koko. Flavonoids suna taimakawa wajen faɗaɗa, ko faɗaɗa jijiyoyin jini (25).

Nazarin 2010 na mutane 14,310 ya gano cewa mutane ba tare da hauhawar jini ba wadanda suka ci cakulan mafi duhu suna da hauhawar jini gaba daya fiye da wadanda suka ci karancin cakulan mai duhu ().

10. Gwada wadannan ganyen magani

An daɗe ana amfani da magungunan ganye a cikin al'adu da yawa don magance cututtuka daban-daban.

Wasu ganye har ma an nuna su da wataƙila sun rage hawan jini. Kodayake, ana buƙatar ƙarin bincike don gano allurai da abubuwan da ke cikin ganyayyaki waɗanda ke da amfani sosai (27).

Koyaushe bincika likitanka ko likitan kantin magani kafin ɗaukar abubuwan ganye. Suna iya tsoma baki tare da magungunan likitan ku.

Ga jerin tsirrai da tsirrai wadanda al'adu suke amfani da su a duk duniya don rage saukar jini:

• baƙin wakeCastanospermum australe)
• kyanwa na cat (Uncaria rhynchophylla)
• ruwan 'ya'yan itaceKabarin Apium)
• Hawthorn na kasar Sin (Crataegus pinnatifida)
• tushen ginger
• babban dodder (Cuscuta gani)
• Tsirrai na Indiya (na farin psyllium)
• haushi na maritime (Pinus pinaster)
• kogin lily (Crinum gilashi)
• roselle (Hibiscus sabdariffa)
• man sesame (Sesamum nuni)
• cire tumatir (Lycopersicon esculentum)
• shayi (Camellia sinensis), musamman koren shayi da kuma shayin oolong
• laima itacen bishiya (Musanga cecropioides)

11. Tabbatar samun bacci mai kyau, mai nutsuwa

Jinin ku yawanci yakan sauka yayin da kuke bacci. Idan bakayi bacci mai kyau ba, zai iya shafar jininka. Mutanen da ke fuskantar ƙarancin bacci, musamman ma waɗanda ke tsakiyar shekaru, suna da ƙarin haɗarin cutar hawan jini ().

Ga wasu mutane, samun bacci mai kyau ba sauki. Akwai hanyoyi da yawa don taimaka maka samun bacci mai nutsuwa. Gwada sanya jadawalin bacci na yau da kullun, ka sami lokacin shakatawa da dare, motsa jiki da rana, ka guji yin bacci da rana, ka gyara ɗakin kwanan ka (29).

Nazarin Kiwon Lafiya na Zuciya na ƙasa ya gano cewa yin bacci a kai a kai ƙasa da sa’o’i 7 a dare kuma fiye da awanni 9 a dare yana da alaƙa da ƙaruwar hauhawar jini. Yin bacci a kai a kai kasa da awanni 5 a dare yana da alaƙa da babban haɗarin hauhawar jini na dogon lokaci (30).

12. Cin tafarnuwa ko shan karin kayan hadin tafarnuwa

Fresh tafarnuwa ko cirewar tafarnuwa ana amfani dasu sosai don rage karfin jini (27).

Dangane da binciken asibiti guda ɗaya, shirye-shiryen fitar da tafarnuwa lokaci-lokaci na iya samun tasiri mai tasiri a kan karfin jini fiye da na yau da kullum na allunan foda (31).

Wani bita da aka yi a shekarar 2012 ya lura da wani bincike da aka yi game da mutane 87 da ke da cutar hawan jini wanda ya gano raguwar diastolic na 6 mm Hg da kuma rage siystolic na 12 mm Hg a cikin wadanda suka cinye tafarnuwa, idan aka kwatanta su da mutane ba tare da wani magani ba ().

13. Ku ci lafiyayyun abinci mai gina jiki

Wani bincike na dogon lokaci da aka kammala a shekarar 2014 ya gano cewa mutanen da suka fi yawan cin furotin suna da ƙananan haɗarin hawan jini. Ga waɗanda suke cin matsakaicin gram 100 na furotin kowace rana, akwai ƙananan kashi 40 na haɗarin kamuwa da cutar hawan jini fiye da waɗanda ke cin abinci mai ƙarancin furotin (33). Wadanda kuma suka hada da fiber na yau da kullun a cikin abincin su sun ga kashi 60 cikin dari na hadari.

Koyaya, babban abincin mai gina jiki bazai kasance ga kowa ba. Waɗanda ke da cutar koda na iya buƙatar yin taka tsantsan, don haka yi magana da likitanka.

Yana da sauƙi a cinye gram 100 na furotin kowace rana akan yawancin nau'ikan abincin.

Abincin mai sunadarai sun hada da:

• kifi, kamar kifin kifi ko tuna tuna na cikin ruwa
• qwai
• kaji, kamar nono kaza
• naman sa
• wake da wake, kamar su wake da wake
• goro ko na goro kamar su man gyada
• kaji
• cuku, kamar cheddar

Aikin ozon 3.5 (oz.) Na salmon na iya samun kusan gram 22 (g) na furotin, yayin da 3.5 oz. nono na kaza na iya ƙunsar 30 g na furotin.

Game da zaɓuɓɓukan ganyaye, rabin ƙoƙo na yawancin nau'ikan wake ya ƙunshi g zuwa furotin 7 zuwa 10. Cokali biyu na man gyada za a ba da 8 g (34).

14. theseauki waɗannan ƙarin abubuwan rage BP

Ana samun wadatar waɗannan kari kuma sun nuna alƙawarin saukar da hawan jini:

Omega-3 acid mai ƙamshi

Ara ƙwayoyin mai mai omega-3 ko man kifi a cikin abincinku na iya samun fa'idodi da yawa.

Nazarin meta na man kifi da hawan jini ya sami raguwar hawan jini a cikin waɗanda ke da hawan jini na 4.5 mm Hg systolic da 3.0 mm Hg diastolic (35).

Whey furotin

Wannan rukunin furotin da aka samo daga madara na iya samun fa'idodin kiwon lafiya da yawa, ban da yiwuwar rage hawan jini (36).

Magnesium

Rashin magnesium yana da alaƙa da hawan jini. Meta-bincike ya sami ƙananan raguwa a cikin karfin jini tare da ƙarin magnesium (37).

Coenzyme Q10

A cikin smallan ƙananan karatu, antioxidant CoQ10 ya saukar da karfin jini ta 17 mm Hg da diastolic har zuwa 10 mm Hg (38).

Citrulline

Oral L-citrulline shine gaba ga L-arginine a cikin jiki, tubalin ginin furotin, wanda zai iya rage hawan jini (39).

15. Shan giya kaɗan

Barasa na iya tayar da jini, koda kuwa kuna cikin koshin lafiya.

Yana da mahimmanci a sha cikin matsakaici. Barasa na iya ɗaga karfin jininka ta 1 mm Hg ga kowane gram 10 na giya da aka sha (40). Matsakaicin abin sha ya ƙunshi gram 14 na giya.

Menene cikakken abin sha? Beeraya giya oce 12, giya 5, ko oza 1.5 na ruhun da ke cikin (41).

Matsakaicin shan giya ya kai abin sha ɗaya a rana ga mata kuma zuwa sha biyu a rana ga maza (42).

16. Yi la’akari da rage cin maganin kafeyin

Caffeine yana ƙara hawan jini, amma sakamakon na ɗan lokaci ne. Yana ɗaukar minti 45 zuwa 60 kuma aikin ya bambanta daga mutum zuwa mutum (43).

Wasu mutane na iya zama masu saurin kula da maganin kafeyin fiye da wasu. Idan kun kasance masu saurin maganin kafeyin, kuna iya rage cin abincin kofi, ko gwada kofi mai ƙin kofi.

Bincike kan maganin kafeyin, gami da fa'idodin lafiyarsa, yana cikin labarai sosai. Zaɓin ko a yanke baya ya dogara da yawancin abubuwan mutum.

Wani tsohon bincike ya nuna cewa tasirin kafeyin akan kara karfin jini ya fi girma idan hawan jininka ya riga ya yi yawa. Wannan binciken ɗaya, duk da haka, ana kiran ƙarin bincike akan batun (43).

17. Shan maganin da aka rubuta

Idan hawan jininka yayi yawa ko bai ragu ba bayan yin wadannan canje-canje na rayuwa, likitanku na iya bayar da shawarar magungunan likita. Suna aiki kuma zasu inganta sakamakonka na dogon lokaci, musamman idan kana da wasu abubuwan haɗari (). Koyaya, yana iya ɗaukar lokaci don nemo haɗakar magunguna daidai.

Yi magana da likitanka game da yiwuwar magunguna da abin da zai iya zama mafi kyau a gare ku.