Pamusoro pe30% yehuwandu hwepasirese vane high blood pressure, iyo inoonekwa seyo inotungamira inochinjika njodzi yechirwere chemoyo uye kufa kwekutanga (1).
Zvakadaro, nzira dzakawanda dzinogona kukubatsira kuderedza BP, sekutevera kudya kunovaka muviri, kurega kusvuta, kurega kunwa doro, kurovedza muviri, uye kurasikirwa nemafuta akawanda emuviri (2).
Magnesium iminerari yakakosha kumabasa mazhinji emuviri, kusanganisira kudzorwa kweBP (3).
Zvidzidzo zvinoratidza kuti magnesium yekuwedzera inogona kubatsira kuderedza BP nekuwedzera kugadzirwa kwenitric oxide ja signing molecule inobatsira kuzorodza tsinga dzeropa (4).
Ongororo yezvidzidzo zve11 zvakawanikwa zvakawana kuti magnesium, inotorwa pa365 450 mg pazuva pamusoro peavhareji yemwedzi ye3.6, yakaderedza zvakanyanya BP muvanhu vane chirwere chisingaperi (5).
Imwe ongororo yezvidzidzo gumi mune vanopfuura 200,000 vanhu vakaratidza kuti kudya kukuru kwe magnesium kunogona kudzivirira kubva pakukwira kweropa kwekutanga. Yese 100-mg zuva nezuva kuwedzera kwekudya magnesium yakabatanidzwa ne5% kuderedzwa kwepamusoro yeropa njodzi (6).
Tsvagiridzo inoratidza kuti vanhu vane high blood pressure vanowanzova nemazinga akaderera evhitamini D pane avo vasina chirwere ichi (7, 8).
Zvidzidzo zvakare zvinoratidza kuti mazinga epamusoro evhitamini D anogona kubatsira kudzivirira kubva kuBP.
Ongororo yedata muvanhu vanopfuura zviuru mazana matatu vakawana kuti avo vane mazinga epamusoro evhitamini D vaive nenjodzi inosvika 30% yakaderedzwa yeBP, zvichienzaniswa neavo vane mazinga akaderera (9, 10).
Nokudaro, vanhu vane high blood pressure vanofanira kuwana vhitamini D yavo kuongororwa uye kuwedzera zvakakodzera.
Semuenzaniso, vhitamini B2 (riboflavin) yekuwedzera yakaratidzwa kubatsira kuderedza BP muvakuru vane methylenetetrahydrofolate reductase (MTHFR) gene mutations, izvo zvinoita kuti kukwira kweropa kuve kwakanyanya (11, 12, 13).
Folic acid uye folate supplements j vitamin B9 j zvinogonawo kuderedza BP muvanhu vane chirwere chemwoyo. Pamusoro pezvo, kudya kwepamusoro kwefolate mukukura kwechidiki kunogona kudzivirira kubva kune iyi mamiriro gare gare muhupenyu (14, 15).
Nepo zvidzidzo zvemhuka zvichiratidza kuti vhitamini B6 yekuwedzera zvakare inoderedza kukwira kweropa, kutsvagisa kwevanhu kuri kushomeka (16).
Potassium inogona kunge iri iyo inonyanya kuzivikanwa yekudya kunovaka muviri yekudzora BP. Zvidzidzo zvinoratidza kuti kuwedzera kudya kwako kuburikidza nechikafu kana kuwedzera kunobatsira kuderedza kukwira kweropa (17, 18, 19, 20).
Mukuongorora kwezvidzidzo zve23, potassium supplements yakatungamirira kune zvishoma asi kuderera kukuru muropa, zvichienzaniswa ne placebo (18).
Dzimwe wongororo dzinoona kuti izvi zvinowedzera zvakachengeteka uye zvinoshanda, kunyangwe zvichionekwa zvakanyanya muvanhu vane high blood pressure vanotevera high sodium kudya (19, 21).
Coenzyme Q10 j inowanzonzi CoQ10 j imorekuru-rakafanana nevhitamini rinogadzirwa nemuviri wako uye rinowanikwa mune zvimwe zvekudya (22).
Ongororo yezvidzidzo zve17 yakawana kuti CoQ10 inowedzera zvakanyanya kuderedza systolic blood pressure, inova nhamba yepamusoro pakuverenga (23).
Ongororo yeamburera ye7 meta-analys muvanhu 4,676 yakaratidza kuti L-arginine yekuwedzera yakanyanya kuderedza huwandu hweropa muvanhu vane mazinga akakwira, pamwe neiyo diastolic yeropa muvakadzi vane nhumbu vane mazinga akakwira (25).
Uyezve, ongororo yakawana kuti L-arginine inowedzera zvakanyanya kuvandudza tsinga yeropa uye kuyerera kweropa (25).
Vitamin C chikafu chinonyungudika mumvura chinoda muviri wako kune akawanda akakosha maitiro. Kunyange zvazvo zvidzidzo zvakasanganiswa, tsvakurudzo yemazuva ano inoratidza kuti vitamini C inowedzera inogona kubatsira kuderedza ropa.
Mukuongorora kwezvidzidzo zve 8 kune vanhu vane high blood pressure, kutora 300 1,000 mg pazuva revhitamini C zvakanyanya kuderedza mazinga avo (26).
Tsvagiridzo inoratidzawo kuti vanhu vane mazinga akaderera eropa revhitamini iyi vane njodzi yakakura yekukwira kweropa kupfuura avo vane yakakwana vhitamini C mazinga (27).
Vamhanyi vanowanzotora beetroot supplements kuti vasimbise kurovedza muviri nekuti iyi midzi yemiriwo inovandudza kuyerera kweropa uye kuendesa okisijeni kumisungo yako (28).
Sezvineiwo, beetroot yekuwedzera yakaratidzwa kuderedza BP muvanhu vane uye vasina high blood pressure (28, 29).
Semuenzaniso, ongororo yezvidzidzo gumi neimwe yakaratidza kuti muto webeetroot wakadzikisa huwandu hweropa muvanhu vane uye vasina chirwere ichi (30).
Garlic yakabatanidzwa kune zvakasiyana-siyana zvinobatsira, zvinosanganisira kuderedzwa kweropa uye chirwere chemwoyo ngozi (31).
Kuwedzera garlic yekuwedzera kune yako tsika inogona kubatsira kudzikisa ropa rako zvakasununguka. Muchokwadi, mukuongorora kwezvidzidzo zve12, garlic inowedzera yakaderedza systolic uye diastolic blood pressure neavhareji ye8.3 mmHg uye 5.5 mmHg, maererano (32).
Vatsvakurudzi vakafungidzira kuti kuderedzwa uku kunogona kubatsira kuderedza njodzi yako yekurohwa, chirwere chemwoyo, uye chirwere chetachiona chemoyo kusvika ku40% (32).
Mafuta ehove anogona kuvandudza hutano hwemoyo nekudzikisa lipids yeropa, kuzvimba, uye kukwira kweropa. Zvidzidzo zvinoratidza kuti avo vane high blood pressure vanogona kubatsirwa kubva kune yakakwira-dose hove mafuta ekuwedzera (33).
Mune imwe wongororo, kutora omega-3 mafuta EPA neDHA, kusanganisira hove yemafuta ekuwedzera, zvakakonzera kuderera kukuru kwe4.51 uye 3.05 mmHg mu systolic uye diastolic blood pressure, zvichiteerana, muvanhu vane high blood pressure vakanga vasiri pamishonga (34). )
Zvakare, tsvakiridzo inocherekedza huwandu hwepamusoro hweropa hweomega-3s hunogona kudzivirira kubva kuBP (35).
Probiotics mabhakitiriya anobatsira anowanikwa mumatumbo ako. Zvekuwedzera zvine mabhakitiriya aya zvakabatanidzwa kune akawanda mabhenefiti ehutano, kusanganisira kuderera kweropa.
Mukuongorora kwezvidzidzo zvipfumbamwe, probiotic supplements zvakanyanya kuderedza mazinga eropa, zvichienzaniswa nemapoka ekutonga (36).
Zvisinei, vatsvakurudzi vakacherechedza kuti kurapwa kwainyanya kushanda apo mishonga yakawanda yeprobiotics yakatorwa, iyo yekuwedzera yakatorwa kwevhiki dze8 kana kupfuura, uye zuva rega rega raive rakakura kudarika 10 bhiriyoni yekoloni-forming units (CFUs) (36).
Zvinonzwisisika, imwe ongororo yakawana kuti probiotic yekuwedzera yakawedzera kuderera kweropa muvanhu vane mazinga akakwira, zvichienzaniswa nemapoka ekutonga (37).
Melatonin ihomoni yakagadzirwa nemuviri wako iyo iwe unogona zvakare kutora sekuwedzera. Kunyangwe izvi zvinowedzera zvichinyanya kushandiswa kusimudzira kurara, zvinosanganiswa nemamwe mabhenefiti ehutano zvakare.
Semuenzaniso, zvidzidzo zvinoratidza kuti melatonin yekuwedzera inogona kuderedza BP muvanhu vane mwero wakakwirira.
Ongororo yezvidzidzo zvishanu zvakabatanidza melatonin yekuwedzera kune kudzikisira kukuru mumazinga eBP, zvichienzaniswa nemapoka ekutonga (38).
Imwe ongororo yakaratidza kuti yakaderera melatonin kugadzirwa kunogona kuve njodzi yekukwira kweropa muvakadzi (39).
Green tii inosanganiswa neakasiyana ehutano anonakidza mabhenefiti, kusanganisira ane hutano hwehutano hweropa (40).
Ongororo yezvidzidzo zve24 yakaratidza kuti kutora green tea supplements kana kunwa green tea kwe3 16 weeks zvakanyanya kuderedza BP muvanhu vane uye vasina high levels (41).
Ongororo yezvidzidzo zve6 yakawana kuti, kana yakatorwa mumadhora e3 gramu kana kupfuura pazuva kwemavhiki masere kana mashoma, ginger inowedzera zvakanyanya kuderedza kudzvinyirira kweropa muvanhu vane makore makumi mashanu nediki (42).
Muchidzidzo che12-vhiki mu37 vanhu vane metabolic syndrome ja boka remamiriro ezvinhu anokonzera chirwere chemwoyo j kutora 2 gramu yejinger powder pazuva zvakanyanya kuderedza mazinga eropa, triglycerides, uye kutsanya shuga yeropa, zvichienzaniswa ne placebo (43) )
Nepo akawanda ekuwedzera anogona kuderedza mazinga eropa, hazvireve kuti chese chekuwedzera chakachengeteka.
Zvakakosha kuziva kuti akawanda ekuwedzera anogona kudyidzana nemishonga yakajairika, kusanganisira mishonga yeBP (44, 45).
Uyezve, kunyange kutora zvishoma zvekuwedzera kungave kusingabatsiri kuderedza ropa, kutora zvakanyanya kunogona kuguma nemigumisiro yakakomba.
Nekudaro, iwe unofanirwa kugara uchibvunza mutarisiri wako wehutano usati wawedzera chero chekuwedzera kune yako tsika. Mutariri wako wehutano anogona kukubatsira kuona yakachengeteka uye inoshanda dosi zvichienderana nezvaunoda.
Pamusoro pezvo, zvakakosha kusarudza mhando yemhando yepamusoro. Kana zvichibvira, tenga zvekuwedzera zvakaedzwa kuchena nemasangano akaita seUnited States Pharmacopeia (USP) kana NSF International.
Kana iwe uine mibvunzo nezve nzira yekusarudza yemhando yepamusoro yekuwedzera, bvunza mupi wehutano ane hunyanzvi senge akanyoreswa dietitian kuti akupe mazano.
Usati watora chero chekuwedzera, taura nemutarisiri wako wehutano kuti uone kuti yakachengeteka uye inoshanda kune yaunoda kushandiswa.
Tsvagiridzo inoratidza kuti zvimwe zvekuwedzera zvinogona kubatsira kuderedza BP. Izvi zvinosanganisira magnesium, potassium, vitamin D, CoQ10, gariki, uye hove mafuta.
Nepo kuwedzera imwe kana akawanda ezviwedzere izvi zvingave zvinobatsira, unofanira kutanga wataura nemutarisiri wako wehutano kuti uone kuti iyo yekuwedzera yakakosha, yakachengeteka, uye inoshanda.
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Nguva yekutumira: Mar-12-2021
