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Ahụike Mma oriri Nri Fitness oi-Amritha K Site Amritha K. nke October 19, 2020 Mbara ọbara bụ ike nke ọbara megide arịa ọbara. Ọbara nkịtị nke onye toro eto bụ 120/80 mmHg, ma na-asị na ihe dị iche na nke a adịghị mma. A na-akpọ mbelata nke ọbara mgbali elu hypotension, ebe a na-akpọ mmụba ọbara mgbali elu [1] .
N'ụzọ bụ isi, ọbara mgbali elu na-apụta mgbe ọbara mgbali elu gị na-abawanye n'ọrịa na-adịghị mma na ọ bụ nsogbu ahụike nkịtị [abụọ] . Ọbara mgbali elu na-amalitekarị ọtụtụ afọ ma ghara igosipụta ihe mgbaàmà ọ bụla. Agbanyeghị, ọbụlagodi na enweghị mgbaàmà, ọnọdụ a nwere ike imebi arịa gị na akụkụ ahụ gị, ọkachasị ụbụrụ, obi, anya, na akụrụ. [3] .
egwu di nma 2016
A na-akpọ ọbara mgbali elu mgbe ụfọdụ ka ọ na-egbu egbu nkịtị n'ihi na ọ nweghị ihe mgbaàmà ọ bụla nke ọ na-enweghị ike ịhụ ya ruo ọtụtụ afọ. Ma nri kwesịrị ekwesị nke gụnyere potassium, eriri, magnesium na sodium dị ala nwere ike inyere aka ịchịkwa ọbara mgbali elu [4] .
Ọ bụ ezie na enwere ike iji ọbara mgbali elu were ọgwụ, ọ dịkwa mkpa ịgbanwe ụdị nri ị na-ebi na ụdị ndụ ị na-ebi. N'ebe a, anyị na-enye gị ụfọdụ nri na ahụike kachasị mma nke na-enyere aka belata ọbara mgbali ngwa ngwa na n'ụzọ okike. Were anya.
1. Aka
Mango juputara na fiber na beta-carotene, ha abụọ abụrụ na ha dị irè n'ibelata ọbara mgbali [5] . Nnyocha egosiwo na ịtinye nri beta-carotene bara ụba na nri gị nwere ike ịbụ ụzọ dị mma iji belata ọbara mgbali na nchekwa [6] .
2. Aprịkọt
Aprịkọt bụ mkpụrụ osisi nwere ike inye aka n'ibelata ọbara mgbali gị ma belata ihe egwu nke ọrịa na-adịghị ala ala. Mkpụrụ osisi a bara ụba na vitamin C na beta-carotene, nke bụ igodo iji nwekwuo ogo ọbara mgbali elu [7] .
3. Apụl
Ndị ha na ọbara mgbali elu na-alụ nwere ike itinye apụl na nri ha. Quercetin, ngwakọta a hụrụ na apụl, na-arụ ọrụ nke ọma n'ibelata ọbara mgbali [8] . Ndị antioxidants dị na apụl nwere ike inye aka gbochie nsogbu ọ bụla ga - eme n'ọdịnihu metụtara ọkwa BP [9] .
4. Mkpụrụ osisi grepu
Mkpụrụ osisi grepu bụ ezigbo lycopene na vitamin C, nke magburu onwe ya n'ibelata ọbara mgbali [10] . N'ịbụ ndị nwere vitamin, mineral, na ogige osisi nwere ike inye aka mee ka obi gị dị mma site na mbenata ihe ize ndụ nke ọrịa obi, iri mkpụrụ osisi grape kwa ụbọchị nwere ike inye aka belata ọbara mgbali elu.
5. Utu ahihia
Mkpụrụ osisi ndị a mara mma, pere mpe ga-emeju eze gị ụtọ ma belata ọbara mgbali gị. A na-ejikwa resveratrol na-acha anụnụ anụnụ, nwere obere glycemic, na eriri dị elu nke achọpụtara dị irè n'ibelata ọbara mgbali iri na otu .
6. Anyụ
Anyụ nwere amino acid a na-akpọ citrulline, nke nwere ike inye aka ijikwa ọbara mgbali elu [12] . Amino acid na enyere aka site na izuike akwara obara ma meziwanye mgbanwe na akwara, si otua wedata obara mgbali elu.
7. Strawberry
Resveratrol, pigmenti a hụrụ na strawberries, dị irè na igbochi ọbara mgbali elu ma na-eme ka ọbara mgbali gị ghara ịlele [13] . Mkpụrụ osisi a na-atọ ụtọ bụ ezigbo mgbakwunye na nri gị mgbe ị na-arịa ọbara mgbali elu.
8. Odo Aka
Iri nri mgbịrịgba na-ede ede ụbọchị na-ewe gị otu nzọụkwụ nso ka ahụike karịa gị karịa ụnyaahụ. Chịkwa na oriri mgbe niile nwekwara ike inye aka n'ibelata ọbara mgbali [14] . Ha bụ ezigbo ihe na-enye vitamin C, nke egosiri na ọ ga-eme ka ọrụ obi na ịrụ ọrụ mgbali elu na ndị ọrịa.
9. Karọt
Ihe oriri na-atọ ụtọ, nke mara mma abụghị naanị ihe dị iche iche kamakwa ọ dị mma. Eriri na potassium n’ime karọt nwere ike inyere aka ịchịkwa ọbara mgbali [iri na ise] . Ọzọkwa, a na-etinye karọt na beta-carotene na vitamin C nke pụrụ inye aka mee ka ọ̀tụ̀tụ̀ ọbara ji erugharị n’ahụ gị belata.
10. Tomato
Tomato nwere ọtụtụ vitamin C na quercetin. Ha bụkwa ezigbo isi iyi nke lycopene, nke na-enyere aka belata ọbara mgbali [16] . Lycopene egosila na ọ bara uru maka iweda cholesterol gị na ibelata ọbara mgbali gị.
11. Yabasị
Ihe kachasị amasị ọtụtụ ma leda ya anya (maka isi ísì na ụzọ ọ nwere ike ịme mkpu), yabasị bụ isi iyi nke quercetin nke dị irè n'ịbelata ọbara mgbali [17] .
12. Pottọ Nduku
Potatoestọ nduku na-enyere aka belata ọbara mgbali n'ihi na ọ bụ ezigbo isi iyi nke ọbara mgbali elu na-eguzogide ọgwụ stachi, vitamin C na beta-carotene [18] . Ọzọkwa, poteto dị ụtọ bụ nnukwu isi iyi nke potassium, nke na-enyere aka belata ọbara mgbali site na ibelata mmetụta nke sodium na esemokwu na arịa ọbara.
13. Anụmanụ
Beetroots dị elu na nitric oxide, nke nwere ike inye aka imeghe akwara ọbara ma belata ọbara mgbali. Can nwere ike iku ya, sie ya, ghee ya ma ọ bụ rie ya raw. Nnyocha na-egosi na ị drinkingụ otu iko mmanya beetroot kwa ụbọchị zuru oke iji belata ọbara mgbali elu na ndị nwere ọbara mgbali elu [19] .
14. Akwụkwọ nri
Akwụkwọ nri dị mfe ma na-agbanwe agbanwe iji sie nri. Akwukwo akwukwo akwukwo a bu ihe egwu ato mgbe obula na obara gi, n'ihi ekele di nma nke beta-carotene, fiber na vitamin C [iri abụọ] .
15. Kale
Yiri ka inine, kale bu ezigbo akwukwo nke ichoro ime n’elu nri mgbali elu gi. Ọ bara ọgaranya na nri na-edozi obi na antioxidants dị ka lutein, omega-3 fatty acids na flavonoids, akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ a bụ ike nke uru ahụ ike. [iri abụọ na otu] .
16. Mkpụrụ Flax
Otu n'ime mkpụrụ osisi kachasị mma dị ebe ahụ, oriri flax mgbe niile nwere ike jikọta ya na ọtụtụ elele dị ka mgbatị ahụ ike dị mma, ịkwalite ike na ihe ndị ọzọ. A pụkwara itinye mbenata ọbara mgbali elu na ndepụta ahụ n'ihi na mkpụrụ flax bụ ezigbo isi iyi nke eriri, na omega-3 fatty acids, nke na-ebelata mbufụt, mee ka obi dị mma ma melite usoro ọbara [22] .
17. Ọchịchịrị Chocolate
Anapụla onwe gị ihe ụtọ ndị a nwere ike inyere gị aka belata ọbara mgbali! Chocole gbara ọchịchịrị dị na flavonoid ọdịnaya nke na-enyere aka ịbelata ọbara mgbali. Nnyocha achọpụtala na chocolate chocolate, ụdị nke nwere ma ọ dịkarịa ala 50 ka 70 pasent koko nwere ike inye aka belata ọbara mgbali elu, karịsịa na ndị nwere ọbara mgbali elu [2. 3] .
18. Akwa
Akwa, ọkachasị ndị ọcha, dị mma maka ọbara mgbali elu [24] . Nchịkọta jupụtara na protein nwere ike inye aka mee ka cholesterol na ọbara mgbali elu gị ka mma. Gụnye nsen maka nri ụtụtụ iji belata ọbara mgbali elu.
19. Salmọn
Azu abuba, dika salmon, bu ezigbo ihe omuma nke omega-3 abuba, nke ihe omumu na-egosi iji nyere aka belata ogo mgbali elu [25] . Omega-3 nwere fatty acids nwere ike belata nsogbu gị nke ọrịa obi yana belata mbufụt.
20. Garlic
Ike garlic nwere oke na-agbakwunye na nri gị, ọ bụ ihe dị mkpa nke nwere ike ijikwa ogo ọbara mgbali gị. Oriri galik na - eme ka nitric oxide dị n’ahụ anyị, na - agbasawanye akwara ma na - ebelata ọbara mgbali n’elu mgbidi. [26] . Can nwere ike iri nri galik ma ọ bụ tinye ya na akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ gị na thyme ma ọ bụ basil iji mee ka ikike ya nwekwuo ike.
Fọdụ nri ndị ọzọ nwere ike inye aka belata ọbara mgbali elu dị ka ndị a:
- Ngwa ala mmiri ara ehi nwere obere ume
- Agwa na lentil
- Pistachios
- Amarant
- Celery
- Brọkọlị
- Yogọt Greek
- Nkpuru ahihia na uda di iche dika cilantro, saffron, lemongrass, cumin ojii, ginseng, cinnamon, cardamom, basil di nma, na ginger [27]
- Ukpa
- Unere
- Mkpụrụ osisi citrus ndị ọzọ dị ka oroma na lemon
- Ugu osisi
Na A ikpeazụ Note…
Ọbara mgbali gụnyere ọgwụgwọ na mgbanwe ndụ dị mma. Ọ bụrụ na agwọghị ya, ọnọdụ ahụ nwere ike ibute nsogbu ahụike, gụnyere nkụchi obi na ọrịa strok. Ọ bụrụ na ị nwere ọbara mgbali elu ma ọ bụ na ị na-achọ ijigide ọbara mgbali elu dị mma, gbakwunye nri ndị edepụtara n'elu na nri gị mgbe gị na dọkịta gị kwurịtara ihe dị gị mma.
