Ho ea ka American Heart Association, hoo e batlang e le halofo ea batho ba baholo ba United States ba na le khatello e phahameng ea mali, eo hape e tsejoang e le khatello ea kelello ea mali, 'me ba bangata ha ba e tsebe. Khaello ea mali e tloaelehileng e nkoa e le ka tlase ho 120/80 mm Hg, 'me khatello e phahameng ea mali ke 140/90 kapa e phahameng. Khatello ea mali e phahameng ke ntho e kotsi ea maemo a pelo 'me haeba e sa laolehe, e ka senya' mele oa hao 'me ea baka mathata.
Haeba u thahasella mekhoa ea tlhaho bakeng sa khatello e ntle ea mali, ho na le bopaki bo bong ba hore mekhoa e meng e ka thusa. (Ke habohlokoa ho hlokomela hore litlatsetso ha lia lokela ho sebelisoa e le sebaka sa tlhokomelo e tloaelehileng.) Mona ho sheba litsela tse robong tsa ho sebelisa mekhoa ea tlhaho ea khatello ea mali e phahameng:
1. Garlic
Garlic e ka thusa ho fokotsa khatello ea mali , ho latela lipatlisiso tsa moraorao. Tlhahlobo ea liteko tse robong tse hatisitsoeng tse fetileng, li fumane hore systolic khatello ea mali (palo e holimo ka ho bala) le khatello ea mali ea diastolic (nomoro e ka tlase ka ho bala) e fokotsoe ka katleho ka ho phekoloa ka khalase e nang le konofolo ho feta sebaka sa placebo .
Liphuputso tse ling li bontša hore lik'hemik'hale tse tsoang ho konofolo ea konofolo, tse kang S-allylcysteine, li ka ntlafatsa elasticity methapong le ho phomola lisele tsa mesifa meleng ea mali, mohlomong ka ho susumetsa tlhahiso ea hydrogen sulfide le ho eketsa tlhahiso ea nitric oxide (molek'hule e ka thusang ho atolosa mali lijana le khatello e tlase ea mali) meleng ea mali.
Lihlahisoa tsa konofolo li ka 'na tsa etsa hore motho a ferekane maikutlo le litla-morao tse ling,' me e ka sebelisana le meriana, kahoo ke habohlokoa ho buisana le ngaka haeba u nahana ho e nka.
2. Oli ea Litlhapi le Omega-3 Fatty Acids
Litlhapi tse mafura tse joaloka saalmon le sardine li phahame haholo ka eicosapentaenoic acid (EPA) le docosapentaenoic acid (DHA), omega-3 fatty acids e etsang karolo ea khatello ea mali.
Ka tlaleho e phatlalalitsoeng ho American Journal of Hypertension , mohlala, bafuputsi ba ile ba hlahloba liteko tse 70 tse hatisitsoeng pele 'me ba fumana hore ho sebelisoa ha oli ea omega-3 e leng libeke tse' nè ho isa ho tse 26 ho fokolisitsoe ke systolic le diastolic ea mali haholo.
Le hoja liphuputso tse ngata li sebelisitse maqhubu a mangata a omega-3 fatty acids, tlhahlobo ea pele e phatlalalitsoeng ho Journal of Nutrition ka 2016 e ile ea hlahloba e nyenyane ea EPA le DHA (e tloaelehileng ea se ka finyelloang ka ho ja lijo) mme e fumane hore litekanyetso tsa letsatsi le letsatsi li bontšitse ho fokotsa ka khatello ea mali ea systolic. Lipatlisiso tse ling li hlokahala.
3. Cocoa
Flavanols, e leng mofuta oa antioxidant o fumanehang ka cocoa le tsokolate e lefifi, e ka thusa ka khatello ea mali e phahameng. Liphuputso tse ling li bontša hore cocoa flavanols e ka eketsa ho thehoa ha nitric oxide meleng ea mali, e leng ho etsang hore ho be le methapo ea mali le khatello e tlaase ea mali.
Tlaleho e phatlalalitsoeng Lefats'eng la Cochrane ea Tlhahlobo ea Ts'ebetso e hlalositse liteko tsa kliniki tse hatisitsoeng pele ho lihlahisoa tsa chokolete le tsa cocoa le khatello ea mali ho batho ba baholo ba phetseng hantle 'me li fumane hore ho sebelisoa ha lihlahisoa tsa cocoa tse ruileng tsa flavol bakeng sa libeke tse peli ho ea ho tse 18 ho entse hore e nyane (2 mm Hg) ho fokotsa khatello ea mali.
Tšebetso ea ho fokotsa khatello ea mali e bonahala e le khōlō ho ba nang le khatello ea mali pele .
4. Hibiscus
Hibiscus tee , eo hape e tsejoang e le tee e bolila, ke tee e entsoeng ka makhasi a semela sa Hibiscus sabdariffa . Ho hlahlojoa ha liteko tse hlano tse hatisitsoeng pele ho moo ho fumanoe hore hibiscus e ne e amahanngoa le ho fokotsa ho matla khatello ea mali ea systolic le diastolic.
Ha ho ntse ho e-na le litla-morao tse seng kae tse tlalehiloeng, tee ea hibiscus e ka fokotsa tsoekere ea mali, 'me litla-morao li ka kenyeletsa ho sithabela ha lijo, ho feteletseng kapa ho ntša metsi a bohloko, ho roala hlooho, ho lla litsebeng kapa shakiness. Hibiscus e na le liminerale tse kang tšepe le koporo, kahoo ho feteletseng ho lokela ho qojoa.
5. Peo ea Beet
Ho senya lero la beet ho ka thusa ho fokotsa khatello e phahameng ea mali, ho latela lipatlisiso tsa moraorao. Li-beet li na le li-nitrate tse sa tloaelehang, tse hlahisang nitric oxide.
Ho hlahlojoa liteko ka lero la beetroot bakeng sa khatello ea mali e phahameng ho fumanoe hore letsatsi le leng le le leng tšebeliso ea lijo tse nang le phepo ea mali e amana le ho fokotsa khatello ea mali ea systolic.
6. Magnesium
Magnesium, diminerale e fumanoeng meroho e makhasi, linate, peo, litlhapi, lijo tsohle, li-avocate, libanana le lijo tse ling, li ka kokobetsa khatello ea mali ka boikokobetso, haholo-holo ho batho ba nang le khaello ea magnesiamo. Tlalehong e phatlalalitsoeng ho Hypertension , ka mohlala, bafuputsi ba hlahloba liteko tsa kliniki tse hatisitsoeng pele 'me ba fumana setsoalle se senyenyane pakeng tsa ho noa ha magnesium le khatello ea mali e tlase.
Haholo-holo, batho ba nka boima ba 368mg ea magnesium ka letsatsi (chelete e ka fumanoang ka ho ja) ka karolelano ea likhoeli tse tharo e ne e fokotsoe ke khatello ea mali ea mali ea 2 mm Hg le khatello ea mali ea dijola ea 1,78 mm Hg.
Ho etsa bonnete ba hore o fumana magnesium e lekaneng ka ho ja ha hao ke botle bo botle ka ho fetisisa, empa haeba u nahanne ka ho nka setsi sa tlatsetso, etsa bonnete ba hore u buisana le mofani oa tlhokomelo ea bophelo. Matšoao a phahameng ka foromo ea tlatsetso e ka 'na ea baka letšollo le litla-morao tse ling.
7. Ho ja lijo tse fokolang haholo
Ho khomarela lijo tse leka-lekaneng tse fokolang ka sodium empa li jere lihlahisoa tsa limela tsa antioxidant tse ngata ho ka fokotsa khatello ea mali. Ka ho hatisa meroho, litholoana, lebese le tlaase ka mafura, lijo tsohle, likokoana-hloko tse omeletseng, linate le limela, lijo tsa lijo tse fokolang, lijo tsa k'holeseterole, nama e khubelu le tsoekere ho ba mokhoa o ka sehloohong oa lijo tsa ho boloka pelo ea hau e phetse hantle.
Tlalehong e phatlalalitsoeng ho Journal of the American College of Cardiology , lijo tsa DASH hammoho le ho noa letsoai ka nako e telele libeke tse 12 li theolela haholo khatello ea mali ea systolic ho batho ba nang le khatello ea mali ea pele kapa sethaleng sa mokuli oa mokuli . Ba nang le khatello ea mali e phahameng ea systolic (150 kapa ho feta) ba ne ba fokotseha ka karolelano ea limilimithara tse 21 Hg ka khatello ea mali ea systolic ka lijo tse fokolang tsa sodium / DASH ha li bapisoa le lijo tse phahameng tsa sodium.
Ha u khetha litholoana le meroho, khetha litholoana le meroho e ruileng ea potassium, e thusang ho lekanyetsa liphello tsa letsoai. Mehloli e meholo e kenyelletsa libanana, li-beet, litapole, litapole tsa tomate (ntle le letsoai le nkiloeng), mahapu, litapole, linaoa, lero la lamunu le spinach. (Haeba u e-na le lefu la liphio kapa u na le meriana e itseng ea khatello ea mali, qoba ho eketseha ho eketsehileng ka tlhahiso ea hau ea potassium 'me u hlahlobe le mofani oa hao oa tlhokomelo ea bophelo.)
Haeba o feteletse haholo, ho theoha boima ba 'mele ho ka thusa ho fokotsa khatello ea mali. Tlhahlobo e hatisitsoeng Lefats'eng la Cochrane ea Tlhahlobo e Tsitsitseng e fumane hore lijo tse boima ba boima ba 'mele li lateloa ka likhoeli tse tšeletseng ho isa ho lilemo tse tharo li fokotsitse boima ba' mele 'me li theoleloa ke khatello ea mali ea systolic le diastolic ka 4.5 mm Hg le 3.2 mm Hg ka ho latellana.
8. Tea
Ho sebelisoa ha tee e tala kapa tee e ntšo bakeng sa libeke tse 'nè ho isa ho tse 24 ho ne ho amahanngoa le ho fokotsa khatello ea mali, ho ea ka phuputso ea British Journal of Nutrition . Le hoja mefuta e 'meli ea tee e ne e e-na le phello e bonolo khatellong ea mali, phello ea tee e tala e ne e le khōlō ho feta (mohlomong ka lebaka la li-antioxidant tse ngata).
9. 'Mele oa kelello
Meriana ea meriana e kang yoga le ho thuisa e ka thusa ho fokotsa khatello ea kelello le ho fokotsa khatello ea mali . Phuputsong e phatlalalitsoeng ho Journal of Alternative and Complementary Medicine , ka mohlala, bafuputsi ba ile ba hlahloba lithuto tsa ho thuisa le tsa yoga 'me ba fumana hore mekhoa eo ka bobeli e bonahala e fokotsa khatello ea mali.
Phuputso e 'ngoe e fumane hore qi gong e theola khatello ea mali ho batho ba baholo ba nang le khatello ea meriana, empa ba fumana phapang pakeng tsa ho nahanisisa le mekhoa e meng ea likelello ka khatello ea mali ea systolic.
Boholo ba kelello-meriana ea meriana e akarelletsa phefumoloho ka ho tebileng, ho khotsofatsa, le ho lumella mpa ho atolosa le ho tlatsa moea, ebe o tsuba le ho lokolla moea.
Lentsoe le Tsoang ho
Ha ho tluoa tabeng ea ho laola khatello ea mali ea hau, litsela tse ling li fumanoe li e-na le phello e nyenyane haholo (empa e ntse e le ea bohlokoa metseng) khatellong ea mali. Ho ka etsahala hore ha hoa lekana ho tlisa khatello ea mali e phahameng ho ea ka ho bala e tloaelehileng ka boeona. Li sebelisoa hamolemo e le karolo ea mokhoa o fapaneng o kopanyang boikoetliso, phepo e nepahetseng, liphetoho tsa bophelo, le phekolo efe kapa efe eo ngaka ea hau e u khothalletsang eona.
Ho na le litsela tse ngata tseo u ka fetolang kemiso ea hau bakeng sa ho laola khatello ea mali. Haeba u ntse u nahanne ho etsa liphetoho tsamaisong ea hau kapa ho nka setsi sa tlatsetso, etsa bonnete ba hore u buisana le ngaka pele u tiise hore ke mokhoa o nepahetseng bakeng sa hau.
> Mehloli:
> Juraschek SP, Miller ER 3rd, Weaver CM, Appel LJ. Liphello tsa ho fokotsa sodium le DASH Diet ha ho amana le khatello ea mali ea mantlha. J Am Coll Cardiol. 2017 Dec 12; 70 (23): 2841-2848.
> Kass L, Libeke tsa beke J, Carpenter L. Tšusumetso ea Magnesium Supplementation ka khatello ea mali: Meta-Analysis. Europe Journal of Clinical Nutrition. 2012; 66 (4): 411-418.Miller PE, Van Elswyk M, Alexander DD. Nako e telele ea omega-3 fatty acids eicosapentaenoic acid le docosahexaenoic acid le khatello ea mali: meta-analysis ea liteko tse laoloang ke randomized. Am J Hypertens. 2014 Jul; 27 (7): 885-96.
> Ried K, Fakler P, Likhoebo tsa NP. Phello ea cocoa khatello ea mali. Cochrane Database Syst Rev. 2017 Apr 25; 4: CD008893.
> Rohner A, Ried K, Sobenin IA, Bucher HC, Nordmann AJ. Tlhahlobo e hlophisitsoeng le metaanalysis liphello tsa konofolo ea litokisetso tsa khatello ea mali ho batho ba nang le khatello ea meriana ea mali. Am J Hypertens. 2015 Mar; 28 (3): 414-23.
> Zhang X, Li Y, Del Gobbo LC, le al. Liphello tsa Magnesium Supplementation ka Ts'oaetso ea Mali: Tlhahlobo ea Meta-Tlhahlobo ea Liteko Tse Laoloang ka Bobeli. Hypertension. 2016 Aug; 68 (2): 324-33.
> Boikarabello: Boitsebiso bo fumanoang sethaleng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo, kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.