Litsela tse 17 tse atlehang tsa ho theola khatello ea mali

Litaba

• 1. Eketsa ts'ebetso le ho ikoetlisa haholoanyane
• 2. Fokotsa boima ba 'mele haeba u le motenya
• 3. Fokotsa tsoekere le lik'habohaedreite tse hloekisitsoeng
• 4. Ja potasiamo e ngata le sodium e fokolang
• 5. Ja lijo tse sa tsoakoang haholo
• 6. Khaotsa ho tsuba
• 7. Fokotsa khatello ea kelello e feteletseng
• 8. Leka ho thuisa kapa yoga
• Ja chokolete e lefifi
• Leka litlama tsena tsa moriana
• 11. Etsa bonnete ba hore u robala hantle, u phomole
• 12. Ja konofolo kapa noa litlatsetso tse ntšitsoeng ka konofolo
• 13. Ja lijo tse nang le protheine e phahameng
• 14. Nka li-supplement tsa BP tse theolang
• Omega-3 polyunsaturated mafura acid
• Protheine ea Whey
• Magnesiamo
• Coenzyme Q10
• Citrulline
• 15. Noa joala bo fokolang
• 16. Nahana ka ho fokotsa k'hafeine
• 17. Nka meriana ea ngaka

Khatello ea mali e phahameng, kapa khatello ea mali e phahameng, e bitsoa "'molai ea khutsitseng" ka lebaka le utloahalang. Hangata ha e na matšoao, empa ke kotsi e kholo ea lefu la pelo le stroke. 'Me mafu ana ke a mang a lisosa tse ka sehloohong tsa lefu United States ().

Hoo e ka bang motho a le mong ho ba bararo ba U.S. o na le khatello e phahameng ea mali ().

Khatello ea mali ea hau e lekantsoe ka limilimithara tsa mercury, e khutsufalitsoeng joalo ka mm Hg. Ho na le linomoro tse peli tse amehang litekanyong:

• Khatello ea mali ea Systolic. Nomoro e holimo e emetse khatello ea methapo ea hau ea mali ha pelo ea hau e otla.
• Khatello ea mali ea diastolic. Nomoro e tlase e emetse khatello ea methapo ea hau ea mali lipakeng tsa li-beats, ha pelo ea hau e phomotse.

Khatello ea mali ea hau e latela hore na pelo ea hau e phunya mali a makae, le hore na phallo ea mali e kae methapong ea hau. Ha methapo ea hau e fokotsehile, khatello ea mali ea hau e phahama.

Khatello ea mali e ka tlase ho 120/80 mm Hg e nkuoa e le ntho e tloaelehileng. Khatello ea mali eo e leng 130/80 mm Hg kapa ho feta e nkuoa e le holimo. Haeba linomoro tsa hau li le kaholimo ho se tloaelehileng empa li le tlasa 130/80 mm Hg, o oela sehlopheng sa khatello e phahameng ea mali. Sena se bolela hore o kotsing ea ho ba le khatello e phahameng ea mali (3).

Litaba tse monate mabapi le khatello e phahameng ea mali ke hore liphetoho tsa bophelo li ka fokotsa linomoro tsa hau haholo mme tsa theola kotsi ea hau ntle le ho hloka meriana.

Mona ke litsela tse 17 tse sebetsang tsa ho theola khatello ea mali:

1. Eketsa ts'ebetso le ho ikoetlisa haholoanyane

Phuputsong ea 2013, batho ba baholo ba lutseng koetlisong ea boikoetliso ba 'mele ba theotse khatello ea bona ea mali ka karolelano ea liperesente tsa 3.9 ea systolic le 4,5 lekholong ea diastolic (4). Liphetho tsena li tšoana hantle le meriana e meng ea khatello ea mali.

Ha o ntse o eketsa pelo le sekhahla sa ho hema khafetsa, ha nako e ntse e ea pelo ea hau e ba matla le lipompo ka boikitlaetso bo fokolang. Sena se beha khatello e nyane methapong ea hau mme se theola khatello ea mali ea hau.

U lokela ho loanela ketsahalo e kae? Tlaleho ea 2013 ea American College of Cardiology (ACC) le American Heart Association (AHA) e eletsa boikoetliso bo matla ho isa boholong bakeng sa metsotso e 40, makhetlo a mararo ho isa ho a mane ka beke (5).

Haeba ho fumana metsotso e 40 ka nako e le phephetso, ho kanna ha ba le melemo ha nako e arotsoe likarolo tse tharo kapa tse 'ne tsa metsotso e 10 ho isa ho e 15 ho pholletsa le letsatsi (6).

American College of Sports Medicine (ACSM) e etsa likhothaletso tse tšoanang (7).

Empa ha ua tlameha ho matha li-marathone. Ho eketsa boemo ba ts'ebetso ea hau ho ka ba bonolo joaloka:

• ho sebelisa litepisi
• ho tsamaya sebakeng sa ho kganna
• ho etsa mesebetsi ea lapeng
• ho lema
• ho tsamaea ka baesekele
• ho bapala papali ea sehlopha

E etse khafetsa mme o sebetse ho fihlela bonyane halofo ea hora ka letsatsi ea ts'ebetso e itekanetseng.

Mohlala o mong oa ts'ebetso e itekanetseng e ka bang le litholoana tse kholo ke tai chi. Tlhahlobo ea 2017 mabapi le litlamorao tsa tai le khatello e phahameng ea mali e bonts'a karolelano ea lerotholi la mali la systolic le 15.6 mm Hg le 10,6 mm Hg ea khatello ea mali ea diastolic, ha e bapisoa le batho ba sa kang ba ikoetlisa ho hang () .

Tlhahlobo ea 2014 mabapi le boikoetliso le ho fokotsa khatello ea mali e fumane hore ho na le mefuta e mengata ea boikoetliso e ka fokotsang khatello ea mali. Ho ikoetlisa ka boikoetliso, koetliso ea ho hanyetsa, ho ikoetlisa ka nako e phahameng, ho ikoetlisa ka nako e khuts'oane letsatsi lohle, kapa ho tsamaea methati e 10 000 ka letsatsi ho ka fokotsa khatello ea mali ().

Liphuputso tse tsoelang pele li ntse li tsoela pele ho fana ka maikutlo a hore ho ntse ho na le melemo esita le ho ikoetlisa habobebe, haholo ho batho ba baholo (10).

2. Fokotsa boima ba 'mele haeba u le motenya

Haeba u le motenya, ho theola le liponto tse 5 ho isa ho tse 10 ho ka fokotsa khatello ea mali. Hape, o tla theola kotsi ea hau bakeng sa mathata a mang a bongaka.

Tlhahlobo ea 2016 ea lithuto tse 'maloa e tlalehile hore lijo tse theolang boima ba' mele li fokolitse khatello ea mali ka karolelano ea 3.2 mm Hg diastolic le 4.5 mm Hg systolic (11).

3. Fokotsa tsoekere le lik'habohaedreite tse hloekisitsoeng

Boithuto bo bongata ba mahlale bo bonts'a hore ho thibela tsoekere le lik'habohaedreite tse ntlafalitsoeng ho ka u thusa ho theola boima ba 'mele le theola khatello ea mali ea hau.

Phuputso ea 2010 e bapisitse lijo tse nang le carb e tlase le lijo tse mafura a tlase. Lijo tse mafura a tlase li ne li kenyelletsa sethethefatsi sa phepo. Lijo ka bobeli li hlahisitse boima ba 'mele, empa lijo tse tlase tsa carb li ne li sebetsa haholo ho theoleng khatello ea mali.

Lijo tse tlaase tsa carb li theotse khatello ea mali ka 4.5 mm Hg diastolic le 5.9 mm Hg systolic. Lijo tsa mafura a tlase hammoho le lithethefatsi tse theotsoeng li theotse khatello ea mali ka li-diastolic tse 0,4 mm Hg feela le 1.5 mm Hg systolic ().

Tlhahlobo ea 2012 ea lijo tse tlase tsa carb le kotsi ea lefu la pelo e fumane hore lijo tsena li theotse khatello ea mali ka karolelano ea 3.10 mm Hg diastolic le 4.81 mm Hg systolic (13).

Phello e 'ngoe ea lehlakoreng la carb e tlase, lijo tse nang le tsoekere e tlase ke hore o ikutloa o na le nako e telele, hobane o ja liprotheine le mafura a mangata.

4. Ja potasiamo e ngata le sodium e fokolang

Ho eketsa palo ea hau ea potasiamo le ho fokotsa letsoai le hona ho ka fokotsa khatello ea mali (14).

Potasiamo e hapile habeli: E fokotsa litlamorao tsa letsoai tsamaisong ea hau, hape e fokotsa tsitsipano methapong ea hau ea mali. Leha ho le joalo, lijo tse nang le potasiamo tse ngata li ka ba kotsi ho batho ba nang le lefu la liphio, ka hona bua le ngaka ea hau pele u eketsa phepo ea hau ea potasiamo.

Ho bonolo ho ja potasiamo e ngata - lijo tse ngata haholo ka tlhaho li na le potasiamo e ngata. Tse seng kae ke tsena:

• lijo tsa lebese tse se nang mafura haholo, joalo ka lebese le yogurt
• litlhapi
• litholoana, tse kang libanana, liapolekose, li-avocado le lilamunu
• meroho, joalo ka litapole, litapole, tamati, meroho le spinach

Hlokomela hore batho ba arabela letsoai ka tsela e fapaneng. Batho ba bang ba na le letsoai, ho bolelang hore ho noa letsoai le phahameng ho eketsa khatello ea mali. Tse ling ha li na letsoai. Ba ka noa letsoai le phahameng mme ba e ntša morotong oa bona ntle le ho phahamisa khatello ea mali (15).

Mekhatlo ea Naha ea Bophelo (NIH) e khothaletsa ho fokotsa letsoai le sebelisang phepelo ea DASH (Litsela tsa Lijo ho Thibela khatello ea kelello) (). Lijo tsa DASH li hatisa:

• lijo tse nang le sodium e tlase haholo
• litholoana le meroho
• lebese le se nang mafura a mangata
• lithollo kaofela
• litlhapi
• likhoho
• linaoa
• lipompong tse fokolang le nama e khubelu

5. Ja lijo tse sa tsoakoang haholo

Boholo ba letsoai le lengata lijong tsa hau le tsoa lijong tse sebelisitsoeng le lijong tse tsoang lireschorenteng, eseng letsoai la hau le sisinyehang lapeng (). Lintho tse tummeng tsa letsoai le phahameng li kenyelletsa nama ea lijo tse tsoekere, sopho e entsoeng ka makotikoting, pizza, likhase le lijo tse ling tse bobebe tse sebetsoang.

Lijo tse ngotsoeng "mafura a tlase" hangata li na le letsoai le tsoekere e ngata ho lefella tahlehelo ea mafura. Mafura ke ona a fang tatso ea lijo le ho etsa hore u ikutloe u khotše.

Ho fokotsa - kapa le ho feta, ho seha lijo tse entsoeng ho tla u thusa ho ja letsoai le fokolang, tsoekere e nyane le lik'habohaedreite tse ntlafalitsoeng. Tsena tsohle li ka baka khatello e tlase ea mali.

Itloaetse ho sheba mabitso. Ho ea ka Tsamaiso ea Lijo le Lithethefatsi ea U.S. (FDA), lenane la sodium la liperesente tse 5 kapa ka tlase lebokoseng la lijo le nkuoa le le tlase, ha liperesente tse 20 kapa ho feta li nkuoa li le holimo ().

6. Khaotsa ho tsuba

Ho emisa ho tsuba ho molemo molemong oa bophelo bo botle ba hau. Ho tsuba ho baka keketseho ea nakoana empa e le ea nakoana khatello ea mali le keketseho ea lebelo la pelo ea hao (18).

Ha nako e ntse e ea, lik'hemik'hale tse koae li ka eketsa khatello ea mali ka ho senya marako a methapo ea hau ea mali, ho baka ho ruruha le ho fokotsa methapo ea hau. Methapo e thatafetseng e baka khatello e phahameng ea mali.

Lik'hemik'hale tse koae li ka ama methapo ea hau ea mali leha o le haufi le mosi oa koae. Phuputso e bonts'itse hore bana ba koahelang mosi oa koae ka tlung ba na le khatello e phahameng ea mali ho feta ba tsoang malapeng a sa tsubeng ().

7. Fokotsa khatello ea kelello e feteletseng

Re phela linakong tse sithabetsang. Litlhoko tsa mosebetsing le tsa lelapa, lipolotiki tsa naha le tsa machabeng - kaofela li kenya letsoho khatellong ea maikutlo. Ho fumana mekhoa ea ho fokotsa khatello ea maikutlo ho bohlokoa molemong oa bophelo bo botle le khatello ea mali.

Ho na le mekhoa e mengata e fapaneng ea ho sebetsana ka katleho le khatello ea maikutlo, ka hona fumana se u sebeletsang. Itloaetse ho hema haholo, ho otlolla maoto, bala buka, kapa ho shebella metlae.

Ho mamela 'mino letsatsi le letsatsi ho bonts'itsoe hape ho fokotsa khatello ea mali ea systolic (20). Phuputso ea morao-rao ea lilemo tse 20 e bonts'itse hore ts'ebeliso e tloaelehileng ea sauna e fokotsa lefu ho tsoa liketsahalong tse amanang le pelo (21). 'Me phuputso e' ngoe e nyane e bonts'itse hore ho hlaba ka linalete ho ka theola khatello ea mali ea systolic le diastolic (22).

8. Leka ho thuisa kapa yoga

Ho ba le kelello le ho thuisa, ho kenyelletsa le ho thuisa ka tsela e fetelletseng, esale li sebelisoa - le ho ithutoa - e le mekhoa ea ho fokotsa khatello ea maikutlo. Phuputso ea 2012 e supa hore lenaneo le leng la yunivesithi e Massachusetts le bile le batho ba fetang 19,000 ba nkang karolo lenaneong la ho thuisa le ho beha kelello ho fokotsa khatello ea maikutlo (23).

Yoga, eo hangata e kenyelletsang mekhoa ea ho hema, boits'oaro le ho thuisa, le eona e ka sebetsa ho fokotsa khatello ea maikutlo le khatello ea mali.

Tlhahlobo ea 2013 mabapi le yoga le khatello ea mali li fumane hore khatello ea mali e fokotsehile ka 3.62 mm Hg diastolic le 4.17 mm Hg systolic ha e bapisoa le ba sa kang ba ikoetlisa. Boithuto ba litloaelo tsa yoga tse neng li kenyelletsa taolo ea phefumoloho, maemo a bophelo, le ho thuisa li ne li batla li sebetsa habeli ho feta mekhoa ea yoga e neng e sa kenyeletse likarolo tsena tse tharo (24).

Ja chokolete e lefifi

Ee, barati ba chokolete: Chokolete e lefifi e bontšitsoe e theola khatello ea mali.

Empa tsokolate e lefifi e lokela ho ba cocoa e 60 ho isa ho 70 lekholong. Tlhahlobo ea lithuto tsa chokolete e lefifi e fumane hore ho ja sekwere se le seng ho tse peli tsa chokolete e lefifi ka letsatsi ho ka thusa ho theola kotsi ea lefu la pelo ka ho theola khatello ea mali le ho ruruha. Melemo e nahanoa hore e tsoa ho li-flavonoids tse teng ka chokolete e nang le li-cocoa solids tse ngata. Li-flavonoids li thusa ho lelefatsa kapa ho atolosa methapo ea hau ea mali (25).

Phuputso ea 2010 ea batho ba 14,310 e fumane hore batho ba se nang khatello ea kelello ea mali ba jeleng chokolete e lefifi ho feta ba na le khatello e tlase ea mali ho feta ba jeleng chokolete e tlase e lefifi ().

Leka litlama tsena tsa moriana

Meriana ea litlama haesale e sebelisoa litsong tse ngata ho phekola maloetse a fapaneng.

Litlama tse ling li bile li bontšitsoe hore mohlomong li ka fokotsa khatello ea mali. Le ha ho le joalo, lipatlisiso tse ling lia hlokahala ho khetholla litekanyetso le likarolo tsa litlama tse bohlokoa haholo (27).

Kamehla buisana le ngaka kapa setsebi sa metsoako pele u noa litlama. Li kanna tsa kena-kenana le meriana ea hau ea ngaka.

Mona ke lenane la limela le litlama tse sebelisoang ke litso ho pholletsa le lefats'e ho theola khatello ea mali:

• dinawa tse ntsho (Castanospermum australe)
• Claw ea katse (Uncaria rhynchophylla)
• lero la celery (Apium tombolens)
• Chinese hawthorn (Crataegus pinnatifida)
• motso oa ginger
• seqhenqha se seholo (Reflexa ea Cuscuta)
• Indian plantago (blond psyllium)
• Makhapetla a phaene a leoatleng (Pinus pinaster)
• khahla ea noka (Crinum glaucum)
• roselle (Hibiscus sabdariffa)
• oli ea sesame (Sesamum indicum)
• Ntsa ea langa le le lej (Lycopersicon esculentum)
• tee (Camellia sinensis), haholo tee e tala le oolong tee
• makhapetla a sefate sa sekhele (Li-cecropioides tsa Musanga)

11. Etsa bonnete ba hore u robala hantle, u phomole

Khatello ea mali ea hau e theohela tlase ha u robetse. Haeba u sa robale hantle, e ka ama khatello ea mali ea hau. Batho ba nang le bothata ba ho robala, haholo-holo ba lilemong tse bohareng, ba na le kotsi e kholo ea khatello e phahameng ea mali ().

Ho batho ba bang, ho robala hantle bosiu ha ho bonolo. Ho na le mekhoa e mengata ea ho u thusa ho robala ka mokhoa o phomotsang. Leka ho ipehela kemiso ea boroko e tloaelehileng, qeta nako u phomotse bosiu, ikoetlisa motšehare, u qobe ho robala bosiu, 'me u etse hore kamore ea hau ea ho robala e phutholohe (29).

Phuputso ea naha ea boroko ba pelo ea boroko e fumane hore ho robala khafetsa nako e ka tlase ho lihora tse 7 ka bosiu le ho feta lihora tse 9 ka bosiu ho ne ho amahanngoa le ho ata ha khatello ea mali. Ho robala khafetsa nako e ka tlase ho lihora tse 5 bosiu ho ne ho hokahanngoa le kotsi e kholo ea khatello ea mali e telele (30).

12. Ja konofolo kapa noa litlatsetso tse ntšitsoeng ka konofolo

Konofolo e ncha kapa konopo ea konofolo li sebelisoa ka bophara ho theola khatello ea mali (27).

Ho ea ka phuputso e 'ngoe ea bongaka, ho lokisoa ha konofolo ka nako e telele ho ka ba le phello e kholo khatello ea mali ho feta matlapa a phofo ea konofolo e tloaelehileng (31).

Tlhahlobo e le 'ngoe ea 2012 e hlokometse phuputso ea batho ba 87 ba nang le khatello e phahameng ea mali e fumaneng phokotso ea diastolic ea 6 mm Hg le phokotso ea systolic ea 12 mm Hg ho ba jang konofolo, ha ba bapisoa le batho ba se nang kalafo ().

13. Ja lijo tse nang le protheine e phahameng

Phuputso ea nako e telele e phethetsoe ka 2014 e fumane hore batho ba jang protheine e ngata ba na le kotsi e tlase ea khatello e phahameng ea mali. Bakeng sa ba jang karolelano ea ligrama tse 100 tsa protheine ka letsatsi, ho bile le menyetla e tlase ea liperesente tsa 40 ea ho ba le khatello e phahameng ea mali ho feta ba nang le protheine e tlase (33). Bao hape ba kenyelletsang fiber e tloaelehileng lijong tsa bona ba bone ho fokotsa likotsi tsa liperesente tse 60.

Leha ho le joalo, lijo tse nang le protheine e phahameng e kanna ea se be tsa mang le mang. Ba nang le lefu la liphio ba ka hloka ho ba hlokolosi, ka hona bua le ngaka ea hau.

Ho bonolo haholo ho ja ligrama tse 100 tsa protheine letsatsi le letsatsi mefuteng e mengata ea lijo.

Lijo tse nang le protheine e phahameng li kenyelletsa:

• litlhapi, joalo ka salmon kapa tuna ea makotikoting ka metsing
• mahe
• likhoho, tse kang sefuba sa kana
• nama ea khomo
• linaoa le linaoa tse kang linaoa tsa liphio le lensisi
• linate kapa botoro ea linate joalo ka pere ea matokomane
• likhoho
• chisi, joalo ka cheddar

Salmon e etsang li-ozone tse 3,5 e ka ba le ligrama tse 22 tsa protheine, ha e ntse e le 3.5-oz. Ho fana ka letsoele la kana ho ka ba le 30 g ea protheine.

Mabapi le likhetho tsa batho ba sa jeng nama, senoelo sa halofo sa senoelo sa mefuta e mengata ea linaoa se na le protheine e 7 ho isa ho 10. Likhaba tse peli tsa botoro ea matokomane li ka fana ka 8 g (34).

14. Nka li-supplement tsa BP tse theolang

Lisebelisoa tsena li fumaneha habonolo 'me li bontšitse tšepiso ea ho theola khatello ea mali:

Omega-3 polyunsaturated mafura acid

Ho eketsa omega-3 polyunsaturated fatty acids kapa oli ea tlhapi lijong tsa hau ho ka ba le melemo e mengata.

Tlhatlhobo ea meta ea oli ea tlhapi le khatello ea mali e fumane phokotso ea khatello ea mali ho ba nang le khatello e phahameng ea mali ea 4.5 mm Hg systolic le 3.0 mm Hg diastolic (35).

Protheine ea Whey

Moetso ona oa protheine o tsoang lebeseng o ka ba le melemo e 'maloa ea bophelo bo botle, ntle le ho theola khatello ea mali (36).

Magnesiamo

Ho haella ha Magnesium ho amana le khatello e phahameng ea mali. Tlhatlhobo ea meta e fumane phokotso e nyane ea khatello ea mali ka tlatsetso ea magnesium (37).

Coenzyme Q10

Lithutong tse fokolang tse 'maloa, CoQ10 ea antioxidant e theotse khatello ea mali ea systolic ka 17 mm Hg le diastolic ho fihlela 10 mm Hg (38).

Citrulline

Molomo L-citrulline ke selelekela sa L-arginine 'meleng, moaho oa protheine, o ka fokotsang khatello ea mali (39).

15. Noa joala bo fokolang

Joala bo ka phahamisa khatello ea mali, leha o phetse hantle.

Ho bohlokoa ho noa ka teka-tekano. Joala bo ka phahamisa khatello ea mali ka 1 mm Hg bakeng sa ligrama tse 10 tsa joala tse tahiloeng (40). Seno se tloaelehileng se na le ligrama tse 14 tsa joala.

Sejo se tloaelehileng ke eng? Biri e le 'ngoe ea li-ounise tse 12, li-ounces tse 5 tsa veine, kapa li-ounise tse 1,5 tsa meea e halikiloeng (41).

Ho noa ka mokhoa o itekanetseng ke ho noa seno se le seng ka letsatsi bakeng sa basali le ho fihlela lino tse peli ka letsatsi bakeng sa banna (42).

16. Nahana ka ho fokotsa k'hafeine

Caffeine e phahamisa khatello ea mali, empa phello ke ea nakoana. E nka metsotso e 45 ho isa ho e 60 mme karabelo e fapana ho ea ka batho ka bonngoe (43).

Batho ba bang ba kanna ba ameha haholo ka caffeine ho feta ba bang. Haeba u na le kutlo ea caffeine, u kanna oa batla ho fokotsa tšebeliso ea hau ea kofi, kapa u leke kofi e nang le mafura.

Lipatlisiso ka caffeine, ho kenyelletsa melemo ea eona ea bophelo bo botle, li litabeng haholo. Khetho ea hore na o fokotsa kapa che e itšetleha ka lintlha tse ngata ka bonngoe.

Phuputso e 'ngoe ea khale e bontšitse hore phello ea caffeine ho phahamiseng khatello ea mali e kholo haeba khatello ea mali ea hau e se e le holimo. Boithuto bona bona boo, leha ho le joalo, bo ne bo batla lipatlisiso tse ling ka taba ena (43).

17. Nka meriana ea ngaka

Haeba khatello ea mali e phahame haholo kapa e sa fokotsehe kamora ho etsa liphetoho tsena tsa bophelo, ngaka ea hau e kanna ea khothaletsa lithethefatsi tsa ngaka. Li sebetsa 'me li tla ntlafatsa sephetho sa hau sa nako e telele, haholoholo haeba u na le mabaka a mang a kotsi (). Leha ho le joalo, ho ka nka nako ho fumana motsoako o nepahetseng oa meriana.

Bua le ngaka ea hau ka meriana e ka bang teng le se ka u tsoelang molemo.