Ngaphezulu kwe-30% yabemi behlabathi banoxinzelelo lwegazi oluphezulu, oluthathwa njengeyona nto iphambili yomngcipheko wesifo sentliziyo kunye nokufa kwangoko (1).
Nangona kunjalo, iindlela ezininzi zinokukunceda ukunciphisa uxinzelelo lwegazi, njengokulandela ukutya okunempilo, ukuyeka ukutshaya, ukunciphisa utywala, ukwenza umthambo kunye nokulahlekelwa ngamafutha amaninzi emzimbeni (2).
IMagnesium yiminerali ebaluleke kakhulu kwimisebenzi emininzi yomzimba, kubandakanya nolawulo loxinzelelo lwegazi (3).
Uphononongo lubonisa ukuba izongezo ze-magnesium zinokunceda ukunciphisa uxinzelelo lwegazi ngokwandisa imveliso ye-nitric oxide ja yokubonisa i-molecule enceda ukukhulula imithambo yegazi (4).
Uphononongo lwezifundo ze-11 ezihleliweyo zifumene ukuba i-magnesium, ethathwe kwi-365 450 mg ngosuku ngaphezu komyinge weenyanga ze-3.6, yanciphisa kakhulu uxinzelelo lwegazi kubantu abaneemeko zonyango ezingapheliyo (5).
Olunye uphononongo lwezifundo ezili-10 kubantu abangaphezu kwe-200,000 bacebisa ukuba ukutya okuninzi kwe-magnesium kunokukhusela uxinzelelo lwegazi kwindawo yokuqala. Yonke i-100-mg yokunyuka kwansuku zonke kwi-magnesium yokutya yadibaniswa nokunciphisa i-5% kwingozi ephezulu yegazi (6).
Uphando lubonisa ukuba abantu abanoxinzelelo lwegazi oluphezulu bavame ukuba namazinga aphantsi e-vitamin D kunabo bangenayo le meko (7, 8).
Uphononongo lukwabonisa ukuba amanqanaba aphezulu e-vitamin D anokunceda ukukhusela uxinzelelo lwegazi oluphezulu.
Uphononongo lwedatha kubantu abangaphezu kwe-300,00 bafumanisa ukuba abo banamanqanaba aphezulu e-vitamin D baye bafikelela kwi-30% yokunciphisa ingozi yoxinzelelo lwegazi, xa kuthelekiswa namanqanaba aphantsi (9, 10).
Ngaloo ndlela, abantu abanoxinzelelo lwegazi oluphezulu kufuneka bahlole amanqanaba abo e-vitamin D kwaye bongeze ngokufanelekileyo.
Ngokomzekelo, i-vitamin B2 (i-riboflavin) izongezelelo zibonakaliswe ekuncedeni ukunciphisa uxinzelelo lwegazi kubantu abadala abane-methylenetetrahydrofolate reductase (MTHFR) ukuguqulwa kofuzo, okwenza uxinzelelo lwegazi oluphezulu lunokwenzeka (11, 12, 13).
Ifolic acid kunye nefolate supplements j vitamin B9 j zinokuthoba uxinzelelo lwegazi kubantu abanesifo sentliziyo. Ukongeza, ukungena okuphezulu kwe-folate kubuntu obudala obuncinci kunokukhusela kule meko kamva ebomini (14, 15).
Ngelixa izifundo zezilwanyana zibonisa ukuba izongezo ze-vitamin B6 nazo zinciphisa uxinzelelo lwegazi, uphando lwabantu lunqongophele (16).
I-Potassium inokuba sesona songezo sesondlo esaziwayo sokulawula uxinzelelo lwegazi. Uphononongo lucebisa ukuba ukwandisa ukutya kwakho ngokutya okanye izongezo kunceda ukunciphisa amanqanaba aphezulu oxinzelelo lwegazi (17, 18, 19, 20).
Kuphononongo lwezifundo ezingama-23, izongezo ze-potassium zikhokelele ekunciphiseni okuthobekileyo kodwa okubalulekileyo kuxinzelelo lwegazi, xa kuthelekiswa ne-placebo (18).
Olunye uphononongo luphawula ukuba ezi zongezo zikhuselekile kwaye ziyasebenza, nangona zibonakala zisebenza kakhulu kubantu abanoxinzelelo lwegazi oluphezulu abalandela ukutya okuphezulu kwe-sodium (19, 21).
I-Coenzyme Q10 j edla ngokubizwa ngokuba yi-CoQ10 j yi-molecule efana ne-vitamin eyenziwa ngumzimba wakho kwaye ifunyenwe kukutya okuthile (22).
Uphononongo lwezifundo ze-17 zifumene ukuba izongezelelo ze-CoQ10 zinciphisa kakhulu uxinzelelo lwegazi lwe-systolic, eyona nombolo ephezulu ekufundeni (23).
Uphononongo lweambrela lwe-7 ye-meta-uhlalutyo kubantu abangama-4,676 babonise ukuba izongezo ze-L-arginine zinciphisa kakhulu uxinzelelo lwegazi kubantu abanamanqanaba aphezulu, kunye noxinzelelo lwegazi lwe-diastolic kubasetyhini abakhulelweyo abanamanqanaba aphezulu (25).
Ngapha koko, uphononongo lufumene ukuba izongezelelo ze-L-arginine ziphucule kakhulu ukusebenza kwemithambo yegazi kunye nokuhamba kwegazi (25).
I-Vitamin C sisondlo esinyibilikayo emanzini esifunwa ngumzimba wakho kwiinkqubo ezininzi ezibalulekileyo. Nangona iziphumo zophononongo zixutywe, uphando olutshanje lubonisa ukuba izongezo ze-vitamin C zinokunceda ukunciphisa uxinzelelo lwegazi.
Kuphononongo lwezifundo ze-8 kubantu abanoxinzelelo lwegazi oluphezulu, ukuthatha i-300 1,000 mg ngosuku lwevithamini C yanciphisa kakhulu amanqanaba abo (26).
Uphando lukwacebisa ukuba abantu abanamazinga aphantsi egazi ale vithamin banomngcipheko ophezulu woxinzelelo lwegazi oluphezulu kunabo banamanqanaba afanelekileyo e-vitamin C (27).
Iimbaleki zihlala zithatha izongezo ze-beetroot ukuqinisa ukusebenza komthambo kuba le ngcambu yemifuno iphucula ukuhamba kwegazi kunye nokuhanjiswa kweoksijini kwimisipha yakho (28).
Kuyathakazelisa ukuba izongezelelo ze-beetroot ziye zaboniswa ukunciphisa uxinzelelo lwegazi kubantu kunye nangaphandle koxinzelelo lwegazi oluphezulu (28, 29).
Umzekelo, uphononongo lwezifundo ezili-11 lubonise ukuba ijusi ye-beetroot yehlisa amanqanaba oxinzelelo lwegazi kubantu abanale meko nangenayo (30).
Igalikhi idityaniswe neenzuzo ezahlukeneyo, kubandakanywa uxinzelelo lwegazi oluncitshisiweyo kunye nomngcipheko wesifo senhliziyo (31).
Ukongeza isongezelelo segalikhi kwindlela yakho kunokunceda ukunciphisa uxinzelelo lwegazi ngokwemvelo. Enyanisweni, kuphononongo lwezifundo ze-12, izongezelelo zegalikhi zinciphisa uxinzelelo lwegazi lwe-systolic kunye ne-diastolic ngomlinganiselo we-8.3 mmHg kunye ne-5.5 mmHg, ngokulandelanayo (32).
Abaphandi baqikelela ukuba oku kuncitshiswa kunokunceda ukunciphisa umngcipheko wakho wokubetha, ukuhlaselwa yintliziyo, kunye nesifo se-coronary artery ukuya kuthi ga kwi-40% (32).
Ioyile yeentlanzi inokuphucula impilo yentliziyo ngokunciphisa amanqanaba e-lipid egazi, ukuvuvukala, kunye noxinzelelo lwegazi oluphezulu. Uphononongo lubonisa ukuba abo banoxinzelelo lwegazi oluphezulu banokuzuza kwidosi ephezulu yeoyile yentlanzi (33).
Kuphononongo olunye, ukuthatha i-omega-3 i-EPA kunye ne-DHA, kubandakanywa ne-oyile yentlanzi, kukhokelela ekunciphiseni okukhulu kwe-4.51 kunye ne-3.05 mmHg kwi-systolic kunye ne-diastolic blood pressure, ngokulandelanayo, kubantu abanoxinzelelo lwegazi oluphezulu ababengekho kumayeza (34). ).
Ngaphezu koko, uphando luphawula ukuba amanqanaba aphezulu egazi e-omega-3s anokukhusela kuxinzelelo lwegazi oluphezulu (35).
Iiprobiotics ziibhaktheriya eziluncedo ngokwemvelo ezifumaneka emathunjini akho. Izongezo eziqulethe ezi bhaktheriya zinxulunyaniswa neenzuzo ezininzi zempilo, kubandakanywa uxinzelelo lwegazi olusezantsi.
Kuphononongo lwezifundo ezisithoba, izongezelelo zeprobiotic zanciphisa kakhulu amanqanaba oxinzelelo lwegazi, xa kuthelekiswa namaqela olawulo (36).
Nangona kunjalo, abaphandi baqaphela ukuba unyango lwalusebenza ngakumbi xa kuthathwa iintlobo ezininzi zeprobiotics, izongezo zathathwa kwiiveki ze-8 okanye ixesha elide, kwaye i-dose yemihla ngemihla yayinkulu kune-10 yeebhiliyoni ze-colon-forming units (CFUs) (36).
Ngokucacileyo, olunye uphononongo lufumene ukuba izongezelelo zeprobiotic zanciphisa kakhulu uxinzelelo lwegazi kubantu abanamazinga aphezulu, xa kuthelekiswa namaqela olawulo (37).
I-Melatonin yihomoni eyenziwe ngumzimba wakho onokuthi uyithathe njengesongezelelo. Nangona ezi zongezo zisetyenziswa kakhulu ukukhuthaza ukulala, zinxulunyaniswa nezinye izibonelelo zempilo ngokunjalo.
Ngokomzekelo, uphando lubonisa ukuba izongezo ze-melatonin zinokunciphisa uxinzelelo lwegazi kubantu abanamazinga aphezulu.
Uphononongo lwezifundo ezi-5 ezinxibelelanisa izongezo ze-melatonin ekunciphiseni okukhulu kumanqanaba oxinzelelo lwegazi, xa kuthelekiswa namaqela olawulo (38).
Olunye uphando lucebise ukuba ukuveliswa kwe-melatonin ephantsi kunokuba ngumngcipheko woxinzelelo lwegazi oluphezulu kubasetyhini (39).
Iti eluhlaza inxulunyaniswa neentlobo ngeentlobo zeenzuzo zempilo ezinomtsalane, kubandakanywa amanqanaba oxinzelelo lwegazi olusempilweni (40).
Uphononongo lwezifundo ezingama-24 lubonise ukuba ukuthatha izongezo zeti eluhlaza okanye ukusela iti eluhlaza kangangeeveki ezi-3 16 zanciphisa kakhulu uxinzelelo lwegazi kubantu abanamazinga aphezulu nangaphandle (41).
Uphononongo lwezifundo ezi-6 lufumene ukuba, xa kuthathwa kwiidosi ze-3 grams okanye ngaphezulu ngosuku kwiiveki ezi-8 okanye ngaphantsi, izongezelelo ze-ginger zanciphisa kakhulu uxinzelelo lwegazi kubantu abaneminyaka eyi-50 nangaphantsi (42).
Kwisifundo se-12-iveki kwi-37 abantu abane-syndrome ye-metabolic syndrome ja iqela leemeko eziphakamisa ingozi yesifo senhliziyo j ukuthatha i-2 grams ye-ginger powder ngosuku kunciphisa kakhulu amanqanaba oxinzelelo lwegazi, i-triglycerides, kunye nokuzila ukutya kweshukela, xa kuthelekiswa ne-placebo (43) ).
Ngelixa izongezelelo ezininzi zinokuthoba amanqanaba oxinzelelo lwegazi, oko akuthethi ukuba yonke isongezelelo ikhuselekile.
Kubalulekile ukwazi ukuba izongezo ezininzi zinokusebenzisana namachiza aqhelekileyo, kubandakanywa amayeza oxinzelelo lwegazi (44, 45).
Ngaphezu koko, ngelixa ukuthatha i-supplement encinci kunokuba kungasebenzi ekunciphiseni uxinzelelo lwegazi, ukuthatha kakhulu kunokubangela iziphumo ezibi kakhulu.
Ke, kuya kufuneka uhlale unxibelelana nomboneleli wakho wezempilo ngaphambi kokuba wongeze nasiphi na isongezelelo kwindlela yakho. Umboneleli wakho wezempilo unokukunceda ukuba ubone idosi ekhuselekileyo nesebenzayo ngokusekelwe kwiimfuno zakho.
Ukongeza, kubalulekile ukukhetha uhlobo olukumgangatho ophezulu. Xa kunokwenzeka, thenga izongezo eziye zavavanywa umntu wesithathu wobunyulu yimibutho efana ne-United States Pharmacopeia (USP) okanye i-NSF International.
Ukuba unemibuzo malunga nendlela yokukhetha isongezelelo somgangatho ophezulu, cela ingcebiso kumboneleli wezempilo oqeqeshiweyo njengogqirha wezokutya obhalisiweyo.
Phambi kokuba uthathe nasiphi na isongezelelo, thetha nomboneleli wakho wezempilo ukuze uqinisekise ukuba sikhuselekile kwaye siyasebenza kusetyenziso olucetywayo.
Uphando lubonisa ukuba ezinye izongezo zinokunceda ukunciphisa uxinzelelo lwegazi. Ezi ziquka i-magnesium, i-potassium, i-vitamin D, i-CoQ10, i-garlic, kunye neoli yeentlanzi.
Ngelixa ukongeza enye okanye ngaphezulu kwezi zongezo kunokuba luncedo, kufuneka uqale uthethe nomboneleli wakho wezempilo ukuze uqinisekise ukuba isongezelelo siyimfuneko, sikhuselekile kwaye siyasebenza.
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Ixesha lokuposa: Mar-12-2021
