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Lafiya Amfanin abinci Amintaccen Abincin oi-Amritha K By Amritha K. a ranar 19 ga Oktoba, 2020 Ruwan jini shine ƙarfin jini akan jijiyoyin jini. Jinin jinin al'ada na manya shine 120/80 mmHg, kuma duk wani karkacewa daga wannan ana ɗaukarsa mara lafiya. Ragewar hawan jini ana kiransa hypotension, yayin da karuwa ake kira hauhawar jini [1] .
Asali, hawan jini yana faruwa lokacin da hawan jininka ya ƙaru zuwa matakan rashin lafiya kuma batun kiwon lafiya ne gama gari [biyu] . Ciwan hawan jini yawanci yakan bunkasa a cikin shekaru da yawa kuma maiyuwa ba ya nuna wata alama. Koyaya, koda rashin bayyanar cututtuka, yanayin na iya haifar da lahani ga jijiyoyin jini da gabobin ku, musamman kwakwalwa, zuciya, idanu, da koda. [3] .
menu na ranar haihuwa ga manya
Hawan jini wani lokaci ana kiransa mai kisan shiru saboda babu alamun alamun cutar wanda ba zai iya faruwa ba tsawon shekaru. Amma ingantaccen abinci wanda ya ƙunshi potassium, fiber, magnesium da ƙarancin sodium na iya taimakawa sarrafa hawan jini [4] .
Kodayake ana iya maganin hawan jini ta hanyar magani, yana da mahimmanci don canza halaye na abinci da salon rayuwa. Anan, mun samar muku da mafi kyawu da lafiyayyen abinci wanda ke taimakawa rage saukar jini da sauri da kuma ta yanayi. Yi kallo.
1. Mu'amala
Mangoro suna da wadataccen zare da beta-carotene, dukkansu an ɗauka suna da tasiri wajen rage hawan jini [5] . Karatuttukan sun nuna cewa kara abinci mai-beta-carotene cikin abincinka na iya zama hanya mai tasiri don rage hawan jini lafiya [6] .
2. Apricot
Apricots 'ya'yan itace ne wadanda zasu iya taimakawa wajen rage karfin jininka da kuma rage barazanar kamuwa da cutar. Wannan 'ya'yan itacen yana da wadataccen bitamin C da beta-carotene, waxanda mabuxan ne ga lafiyar hawan jini [7] .
3. Apple
Wadanda ke gwagwarmaya da hawan jini na iya hada tuffa a cikin abincin su. Quercetin, mahaɗin da aka samo a cikin tuffa, yana da tasiri cikin saukar da hawan jini lafiya [8] . Abubuwan antioxidants da ke cikin apples na iya taimakawa hana kowace rikice-rikice na gaba masu alaƙa da matakan BP kuma [9] .
4. Graa Graan inabi
Abapeen itace kyakkyawan tushen lycopene da bitamin C, waɗanda suke da kyau wajan rage hawan jini [10] . Ana ɗorawa tare da bitamin, ma'adanai, da kuma mahaɗan tsire-tsire waɗanda zasu iya taimakawa kiyaye lafiyar zuciyarka ta hanyar rage haɗarin cututtukan zuciya, cin inabi a kowace rana na iya taimakawa rage hawan jini.
5. Bishiya
Waɗannan launuka masu launuka, ƙananan fruitsa fruitsan itace zasu gamsar da haƙori mai daɗi tare da rage saukar jini. Ana amfani da shuke-shuke da resveratrol, masu ƙarancin glycemic, kuma suna da yawan zare wanda aka gano yana da tasiri wajen rage hawan jini [goma sha] .
6. Kankana
Kankana ta ƙunshi amino acid da ake kira citrulline, wanda zai iya taimakawa sarrafa hawan jini [12] . Amino acid na taimakawa ta hanyar sassauta jijiyoyin jini da inganta sassauci a jijiyoyin, don haka rage hawan jini.
7. Strawberry
Resveratrol, alamar launin da aka samo a cikin strawberries, yana da tasiri wajen hana hauhawar jini kuma yana kiyaye hawan jini a cikin dubawa [13] . Wadannan 'ya'yan itace masu zaki sune babban kari ga abincinka lokacin da kake fama da hawan jini.
8. Barkono mai kararrawa
Cin abinci barkono mai kararrawa yau da kullun yana daukar maka mataki daya kusa da lafiya fiye da jiya. Sarrafawa da amfani na yau da kullun na iya taimakawa wajen rage hawan jini [14] . Su ne babban tushen bitamin C, wanda aka nuna don inganta aikin zuciya da rage ƙwanƙwasa jini a cikin marasa lafiya.
9. Karas
Dadi mai dadi, kayan lambu mai launuka daban-daban bawai na iya canzawa bane amma kuma yana da lafiya. Fiber da potassium a cikin karas na iya taimakawa wajen sarrafa hawan jini [goma sha biyar] . Hakanan, an cika karas da beta-carotene da bitamin C waɗanda zasu iya taimakawa kiyaye matakan hawan jini.
10. Tumatir
Tumatir yana da yalwar bitamin C da quercetin. Hakanan sune babban tushen lycopene, wanda ke taimakawa rage hawan jini [16] . Lycopene an tabbatar dashi yana da amfani don rage cholesterol da rage hawan jini.
11. Albasa
Mafi soyuwa ga da yawa kuma mutane da yawa sun raina shi (don bayan ƙanshi da yadda zai iya yin kuka ɗaya), albasa babbar hanyar quercetin ce wacce ke da tasiri wajen rage hawan jini [17] .
12. Dankali mai zaki
Dankali mai zaki yana taimakawa wajan saukar da hawan jini saboda yana da kyau tushen hauhawar jini-fada starch, bitamin C da beta-carotene [18] . Hakanan, dankali mai zaki babban tushe ne na sinadarin potassium, wanda a dabi’ance yana taimakawa rage karfin jini ta hanyar rage tasirin sinadarin sodium da tashin hankali a magudanan jini.
13. Gwoza
Beetroots suna da yawa a cikin nitric oxide, wanda zai iya taimakawa wajen buɗe hanyoyin jini da rage hawan jini. Zaki iya dafa shi, ki tafasa shi, ki soya shi ko ma ki ci shi danye. Nazarin ya nuna cewa shan gilashin giya guda daya a kullum ya isa ya rage hawan jini sosai ga mutanen da ke fama da hauhawar jini [19] .
14. Alayyafo
Alayyafo mai ɗanɗano ne mai sauƙi kuma mai amfani don dafa shi. Wannan ganye mai yawan ganyayyaki yana fuskantar barazanar sau uku idan ya shafi cutar karfin jininka, godiya ga lafiyarta na beta-carotene, fiber da bitamin C [ashirin] .
15. Kale
Kama da alayyafo, kale shine ingantaccen ganye mai kyau wanda zaku iya yiwa abincin ku na hawan jini. Mai wadataccen abinci mai gina jiki da antioxidants kamar lutein, omega-3 fatty acid da flavonoids, wannan ɗanyen ganye mai ɗanɗano yana da ƙarfin fa'idojin lafiya. [ashirin da daya] .
16. 'Ya'yan Flax
Oneaya daga cikin lafiyayyun tsaba a wurin, yawan cin flax tsaba na iya zama alaƙa da fa'idodi da yawa kamar ƙimar lafiya mai nauyi, haɓaka kuzari da sauransu. Hakanan za a iya ƙara rage matakan hawan jini a cikin jerin saboda ƙwayoyin flax babban tushe ne na zare, da omega-3 fatty acids, waɗanda ke rage kumburi, sa zuciya ta kasance cikin ƙoshin lafiya da inganta tsarin jini [22] .
17. Duhun Cakulan
Kar ka hana kanka wajan wadannan kayan kwalliyar wadanda zasu taimaka maka ka rage karfin jini! Cakulan masu duhu suna da yawa a cikin abun ciki na flavonoid wanda ke taimakawa wajen rage hawan jini. Nazarin ya gano cewa cakulan mai duhu, irin wanda ya ƙunshi aƙalla kashi 50 zuwa 70 na koko na iya taimakawa rage matakan hawan jini, musamman a cikin mutanen da ke da hauhawar jini [2. 3] .
18. Kwai
Kwai, musamman farin kwai, na da amfani ga hawan jini [24] . Qwai da ke cike da furotin na iya taimakawa wajen inganta duka cholesterol da matakan hawan jini. Hada kwai da karin kumallo dan rage hawan jini a dabi'a.
19. Salmon
Kifi mai kyau, kamar kifin kifi, kyakkyawan tushe ne na mai na omega-3, wanda karatun ya nuna don taimakawa ƙananan matakan hawan jini [25] . Lafiyayyen mai mai kyau omega-3 na iya rage haɗarin kamuwa da cututtukan zuciya da kuma rage kumburi shima.
20. Tafarnuwa
Amfanin tafarnuwa ba'a iyakance shi don ƙara dandano ga abincinku ba yana da mahimmin abu wanda zai iya sarrafa matakin hawan jini. Amfani da tafarnuwa na kara yawan sinadarin nitric a jikinmu, wanda hakan ke kara fadada jijiyoyi da kuma rage hawan jini a jikin bango [26] . Kuna iya cinye ɗanyen tafarnuwa ko ƙara shi zuwa salatin korenku mai ɗanɗano tare da thyme ko Basil don haɓaka ƙimarta har ma da ƙari.
Wasu daga cikin sauran abincin da zasu iya taimakawa saukar da hawan jini a dabi'ance sune kamar haka:
- Iryananan kayan kiwo
- Wake da kayan lambu
- Pistachios
- Amaranth
- Seleri
- Broccoli
- Yogurt na Girkanci
- Ganye da kayan yaji irin su cilantro, saffron, lemongrass, black cumin, ginseng, kirfa, cardamom, basil mai zaki, da ginger [27]
- Gyada
- Ayaba
- Sauran 'ya'yan itacen citrus kamar lemu da lemun tsami
- 'Ya'yan kabewa
A Bayanin Karshe…
Maganin hauhawar jini ya hada da duka magunguna da canjin rayuwa mai kyau. Idan ba a magance shi ba, yanayin na iya haifar da lamuran lafiya, gami da bugun zuciya da bugun jini. Idan kana da matakan hawan jini ko kuma kana son kiyaye hawan jini lafiya, saika kara abincin da aka lissafa a cikin abincinka bayan tattauna abin da ya dace maka, tare da likitanka.
