A cewar Cibiyar Harkokin Ƙungiyar Amirka ta Amirka, kusan rabin jama'ar {asar Amirka, na da cutar hawan jini, wanda aka fi sani da hauhawar jini, kuma mutane da yawa ba su san shi ba. Kusan kamu hawan jini yana dauke da su a karkashin 120/80 mm Hg, kuma cutar hawan jini yana da 140/90 ko mafi girma. Halin ƙin jini yana da haɗarin hadarin yanayin yanayin zuciya kuma idan bata da rikici, zai iya lalata jikinka kuma haifar da rikitarwa.
Idan kuna sha'awar hanyoyin maganin yanayi don ƙarin karfin jini, akwai wasu shaidu cewa wasu magunguna na iya taimakawa. (Yana da mahimmanci a lura cewa ba za a yi amfani da kariya a maimakon maye gurbin kulawa na misali ba.) Ga yadda za muyi amfani da hanyoyi tara don amfani da magunguna don maganin cutar hawan jini:
1. Tafarnuwa
Tafarnuwa zai taimaka wajen rage karfin jini , bisa ga binciken da aka yi kwanan nan. Binciken na tara da aka buga a jarrabawar da aka buga, alal misali, ya gano cewa karfin jinin systolic (mafi yawan adadi a cikin karatu) da kuma karfin jini na jini (lambar ƙasa a cikin wani karatun) an rage ta da kyau ta hanyar jiyya tare da tsire-tsirer tsofaffiyar wuri fiye da wuribo .
Wasu bincike sun nuna cewa mai haɗuwa a cikin tsire-tsire, kamar S-allylcysteine, na iya inganta haɓaka a cikin arteries da kuma shayar da tsoka a jikin jini, watakila ta hanyar motsawa samar da hydrogen sulfide da kuma kara samar da samfurin nitric (kwayoyin da zasu taimaka wajen yada jini tasoshin jini da hawan jini) a cikin jini.
Tafarkin tabarra zai iya haifar da tartsatsi da sauran cututtuka, kuma yana iya hulɗa da magunguna, don haka yana da muhimmanci a yi magana da likitanka idan kana la'akari da ɗaukar shi.
2. Kayan Kifi da Omega-3 Fatty Acids
Hanyoyin kifi irin su salmon da sardines suna da tsayi a eicosapentaenoic acid (EPA) da acidic docosapentaenoic (DHA), omega-3 acid fatty acid wanda ke taka rawar jini.
A cikin wata rahoto da aka wallafa a cikin Jarida ta Amirka na Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Tsaro , alal misali, masu binciken sun binciki fitina 70 da aka buga a baya, kuma sun gano cewa amfani da albarkatun mai omega-3 na makonni hudu zuwa 26 ya rage karfin jini da kuma diastolic kadan.
Kodayake yawancin nazarin sunyi amfani da hakar omega-3 mai tsayi, wani binciken da aka buga a Journal of Nutrition a shekarar 2016 yayi bincike akan ƙananan EPA da DHA (na abin da za a iya samu ta hanyar cin abinci) kuma ya gano cewa a yau kowace rana ana nuna raguwa a cikin karfin jini na systolic. Ana buƙatar ƙarin bincike.
3. Ciki
Flavanols, irin nau'in antioxidant da aka samu a koko da cakulan cakulan, na iya taimakawa tare da hawan jini. Wasu bincike sun nuna cewa flavanols na koko na iya kara yawan tsirrai na nitric a cikin jini, wanda ya haifar da yaduwar jini da kuma karfin jini.
Rahoton da aka buga a Cochrane Database of Reviews Reviews ya tantance jarrabawar jarrabawar da aka kwashe a kwanan nan a kan ƙwayoyin cakulan da koko da kuma karfin jini a cikin manya lafiya kuma ya gano cewa amfani da kayayyakin koko na flavanol na tsawon makonni biyu zuwa 18 ya haifar da karamin (2 mm Hg) ragewa a karfin jini.
Sakamakon karfin jini ya bayyana ya zama mafi girma a cikin wadanda ke da ciwon jini .
4. Hibiscus
Kwalejin Hibiscus , wanda aka fi sani da shayi mai sha, shi ne shayi da aka yi daga ganyayyaki na Hibiscus sabdariffa . Wani bincike game da gwaje-gwaje biyar da aka buga a baya an gano cewa hibiscus ya haɗu da raguwa mai girma a duka tsarin jini da kuma diastolic.
Duk da yake akwai wasu maganganu masu yawa, shayi na hibiscus yana iya rage matakan jini, kuma sakamakon lalacewar zai iya haɗuwa da ciwo mai narkewa, matsananci ko ciwo mai zafi, ciwon kai, sauti a kunne, ko shakiness. Hibiscus ya ƙunshi ma'adanai irin su baƙin ƙarfe da jan ƙarfe, saboda haka ya kamata a kauce wa yawaitaccen abu mai yawa.
5. Gishiri
Yin siyar ruwan 'ya'yan kwari zai iya taimakawa wajen rage karfin jini, bisa ga bincike na baya-bayan nan. Beets suna dauke da nitrates, sunadaran da ke ƙara yawan nitric oxide.
Binciken gwaje-gwaje a kan ruwan 'ya'yan itacen gishiri don cutar hawan jini ya gano cewa amfani da gurguntaccen abinci na yau da kullum tare da raguwa a cikin karfin jini.
6. Magnesium
Magnesium, wani ma'adinai da aka samo a cikin ganye, kwayoyi, tsaba, kifi, hatsi baki, avocados, ayaba, da sauran abinci, na iya rage hawan jini sosai, musamman a cikin mutane da rashi magnesium. A cikin rahoto da aka buga a Hauwan jini , alal misali, masu bincike sunyi nazarin jarrabawar jarrabawar da aka wallafa a baya-bayanan kuma sun sami kananan ƙungiya tsakanin ciwon magnesium da rage karfin jini.
Musamman, mutane suna daukar nau'in median na 368mg na magnesium a rana (adadin da za a iya samu ta hanyar cin abinci) na tsawon watanni uku yana da raguwa a cikin jini na systolic na 2 mm Hg da jini na jini na 1.78 mm Hg.
Tabbatar cewa kana samun magnesium mai yawa a cikin abincinka shine mafi kyawun ka, amma idan kana la'akari da ɗaukar kariyar, tabbatar da tuntuɓi mai ba da sabis naka. Babban asibiti a cikin ƙarin nau'i na iya haifar da cututtuka da sauran tasiri.
7. Abinci da Low Sodium Intake
Yin jituwa ga cin abincin da ya dace a cikin sodium amma an saka shi da kayan abinci na antioxidant-mai arziki zai iya rage karfin jini. Tare da girmamawa a kan kayan lambu, 'ya'yan itatuwa, ƙananan kiɗa, ƙwayoyin baki, sunadarai mai gina jiki, kwayoyi, da legumes, Maganin abinci na rage rage hawan jini (DASH) yana da ƙananan mai, cholesterol, jan nama, da sukari kuma an dauke shi ya zama babban hanyar da za ta ci abinci don kiyaye zuciyarka lafiya.
A cikin rahoto da aka wallafa a cikin Journal of the American College of Cardiology , cin abinci DASH da haɗin gishiri na tsawon makonni 12 yana da kyau saukar da cutar jini na systolic a cikin mutanen da ke ɗauke da rigakafi ko mataki na 1 hawan jini . Wadanda ke da karfin jini na jini (150 ko mafi girma) suna da raguwa na 21 mm Hg a cikin jini na systolic a kan low sodium / DASH rage cin abinci idan aka kwatanta da wani cin abinci mai girma-sodium.
Lokacin zabar 'ya'yan itatuwa da kayan marmari, zabi' ya'yan itatuwa da kayan marmari masu amfani da potassium, wadanda zasu taimaka wajen magance gishiri. Mafi mahimman bayanai sun hada da ayaba, beets, dankali mai dadi, tumatir miya (ba tare da gishiri mai gishiri), kankana, dankali, wake, ruwan 'ya'yan itace, da alayyafo ba. (Idan kana da cututtukan koda ko kuma suna shan magungunan maganin jini, ka guje wa ƙananan karuwa a cikin abincin potassium ka kuma duba tare da mai bada sabis naka.)
Idan kayi nauyi, nauyin nauyi yana iya taimakawa wajen rage karfin jini. Binciken da aka buga a Cochrane Database na Binciken Tsare-tsaren ya gano cewa abinci mai nauyi ya biyo bayan watanni shida zuwa shekaru uku ya rage nauyin jiki kuma ya saukar da systolic da jini na diastolic ta 4.5 mm Hg da 3.2 mm Hg, bi da bi.
8. Tea
Yin amfani da shayi ko shayi na shayi na tsawon makonni hudu zuwa 24 yana da dangantaka da raguwa a cikin karfin jini, a cewar wani binciken a Birtaniya Journal of Nutrition . Kodayake iri biyu na shayi suna da tasiri sosai kan cutar karfin jini, sakamakon shayi mai shayi ya kasance mafi girma (mai yiwuwa ne saboda abun da ya fi girma a jikin antioxidant).
9. Jiki-Jiki
Cutar ta jiki kamar yoga da tunani zasu iya taimakawa wajen rage damuwa da rage karfin jini . A cikin wani binciken da aka buga a Journal of Alternative and Medicine Medicine , alal misali, masu bincike sun binciki nazarin nazarin tunani da yoga kuma sun gano cewa ayyukan biyu sun bayyana rage yawan jini.
Wani binciken kuma ya gano cewa qi gong ya saukar da karfin jini a cikin manya da hauhawar jini, amma bai sami bambanci tsakanin tunani da sauran al'amuran tunani a kan tsarin jini ba.
Mafi yawancin hanyoyin kwantar da hankulan jiki sun hada da numfashi mai zurfin ciki, da ƙuƙwalwa, da kuma barin ƙwaƙwalwar ciki don fadadawa da kuma cika da iska, sa'an nan kuma fitar da iska da iska.
Kalma Daga
Lokacin da yazo wajen sarrafa ikon jinin ka, an gano wasu magunguna don samun ƙananan ƙwayar jini (amma har yanzu yana da muhimmanci). Zai yiwu ba su isa su kawo cutar hawan jini zuwa wani littafi na al'ada a kansa. Ana amfani da su a matsayin wani ɓangare na kyakkyawan tsarin da zai haɗa da motsa jiki, cin abinci mai kyau, gyare-gyare na rayuwa, da kuma duk wani jiyya da likitanku ya ba ku.
Akwai hanyoyi da yawa da zaka iya canzawa na yau da kullum don inganta lafiyar jini. Idan kuna la'akari da canje-canje ga tsarinku ko karɓar ƙarin, ku tabbata ku yi magana da likitanku na farko don tabbatar da cewa hanya ce ta dace muku.
> Sources:
> Juraschek SP, Miller ER 3rd, Weaver CM, Kira LJ. Sakamakon Rage Sashin Sanyaka da DASH Diet a cikin dangantaka da Rawanin jini. J Am Coll Cardiol. 2017 Dec 12; 70 (23): 2841-2848.
> Kass L, Watanni J, Gwanin dutse L. Ƙarfin ƙarin Magnesium a kan Ruwan jini: Mita-Analysis. Turai Journal of Clinical Gina Jiki. 2012; 66 (4): 411-418.Miller PE, Van Elswyk M, Alexander DD. Hawan mai-omega-3 acid mai acid acidic acid eicosapentaenoic da docosahexaenoic acid da kuma karfin jini: nazarin maganin gwaje-gwaje na gwagwarmaya. Am J Hypertens. 2014 Jul; 27 (7): 885-96.
> Ried K, Fakler P, Kasuwanci NP. Sakamakon koko a kan karfin jini. Cochrane Database Syst Rev. 2017 Apr 25; 4: CD008893.
> Rohner A, Ried K, Sobenin AI, Bucher HC, Nordmann AJ. Binciken da ke tattare da shi a kan tasirin jini a cikin mutane da hauhawar jini. Am J Hypertens. 2015 Mar, 28 (3): 414-23.
> Zhang X, Li Y, Del Gobbo LC, et al. Hanyoyin Magnesium na Ƙarfafawa na Blood: Meta-Analysis na Ƙaddamar da Ƙararraji da Ƙararraji Masu Tafiyarwa. Hawan jini. 2016 Aug; 68 (2): 324-33.
> Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi ne don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali, ko magani ta likitan lasisi. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi, ko cututtuka masu tasiri. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.