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Bophelo bo botle Lijo tse matlafatsang Lijo Fitness oi-Amritha K Ka Amritha K. ka Mphalane 19, 2020 Khatello ea mali ke matla a mali khahlano le methapo ea mali. Khatello ea mali e tloaelehileng bakeng sa motho e moholo ke 120/80 mmHg, 'me ho kheloha hofe kapa hofe ho sena ho nkuoa ho se bophelo bo botle. Ho fokotseha ha khatello ea mali ho bitsoa hypotension, athe keketseho e bitsoa khatello ea mali [1] .
Ha e le hantle, khatello e phahameng ea mali e ba teng ha khatello ea mali ea hau e nyolohela maemong a sa pheleng ebile e le taba e tloaelehileng ea bophelo bo botle [pedi] . Hypertension hangata e hlaha ho feta lilemo tse 'maloa mme e kanna ea se bontše matšoao. Leha ho le joalo, leha ho se na matšoao, boemo bo ka baka tšenyo methapong ea hau ea mali le lithong, haholoholo boko, pelo, mahlo le liphio [3] .
Khatello ea mali e phahameng ka linako tse ling e bitsoa 'molai ea khutsitseng hobane ha ho na matšoao ka lebaka la eona a ka sa hlokomeloeng ka lilemo. Empa lijo tse nepahetseng tse nang le potasiamo, fiber, magnesium le sodium e tlase li ka thusa ho laola khatello e phahameng ea mali [4] .
Le ha khatello e phahameng ea mali e ka phekoloa ka meriana, ho bohlokoa hape ho fetola tsela eo u jang le eo u phelang ka eona. Mona, re u fa tse ling tsa lijo tse nepahetseng le tse phelisang hantle tse thusang ho fokotsa khatello ea mali kapele le ka tlhaho. Sheba.
1. Tšoara
Mangoe e na le fiber le beta-carotene tse ngata, tseo ka bobeli li nkoang li sebetsa hantle ho theoleng khatello ea mali [5] . Boithuto bo bontšitse hore ho eketsa lijo tse nang le beta-carotene lijong tsa hau e ka ba tsela e atlehang ea ho theola khatello ea mali ka polokeho [6] .
2. Apolekose
Liapolekose ke litholoana tse ka u thusang ho fokotsa khatello ea mali le ho theola menyetla ea mafu a sa foleng. Tholoana ena e na le vithamine C e ngata le beta-carotene, e leng linotlolo tsa khatello ea mali e phetseng hantle [7] .
3. Apple
Ba nang le bothata ba khatello ea mali ba ka kenyelletsa liapole lijong tsa bona. Quercetin, motsoako o fumanoang ka apole, o sebetsa hantle ho theoleng khatello ea mali ka mokhoa o sireletsehileng [8] . Li-antioxidants tse teng liapoleng li ka thusa ho thibela mathata afe kapa afe a kamoso a amanang le maemo a BP [9] .
4. Tholoana ea morara
Grapefruit ke mohloli o motle oa lycopene le vithamine C, tse ntle haholo ho theoleng khatello ea mali [10] . E tletse livithamini, liminerale le metsoako ea limela e ka thusang ho boloka pelo ea hau e phetse hantle ka ho fokotsa kotsi ea lefu la pelo, ho ja litholoana tsa morara letsatsi le letsatsi ho ka thusa ho fokotsa khatello e phahameng ea mali.
5. Blueberry
Litholoana tsena tse mebala-bala, tse nyane li tla khotsofatsa leino la hau le monate hape li theole khatello ea mali ea hau. Li-blueberries li laetsoe ke resveratrol, li na le glycemic e tlase ebile li na le fiber e ngata e fumanoang e sebetsa ho fokotsa khatello ea mali [leshome le motso o mong] .
6. Mahapu
Mahapu a na le amino acid e bitsoang citrulline, e ka thusang ho sebetsana le khatello e phahameng ea mali [12] . Amino acid e thusa ka ho phomotsa methapo ea mali le ho ntlafatsa ho fetoha ha methapo, ka hona e theola khatello e phahameng ea mali.
7. Fragole
Resveratrol, pigment e fumanoang ka fragole, e sebetsa hantle ho thibela khatello ea kelello ea mali le ho boloka khatello ea mali e le hantle [13] . Li-monokotsoai tsena tse monate ke tlatsetso e ntle lijong tsa hau ha o na le khatello e phahameng ea mali.
8. Pepere ea Bell
Ho ja pelepele tsa tšepe letsatsi le leng le le leng e u isa mohatong o le mong ho u phela hantle ho feta maobane. Ts'ebeliso e laoloang le e sebelisoang khafetsa le eona e ka thusa ho theola khatello ea mali [14] . Ke mohloli o moholo oa vithamine C, e bonts'itsoeng ho ntlafatsa ts'ebetso ea pelo le khatello e tlase ea mali ho bakuli.
9. Lihoete
Meroho e monate, e mebala-bala ha e sebetse feela empa e boetse e phetse hantle. Faeba le potasiamo diholong di ka thusa ho laola kgatello ya madi [leshome le metso e mehlano] . Hape, lihoete li tletse beta-carotene le vithamine C tse ka u thusang ho fokotsa khatello ea mali.
10. Litamati
Litamati li na le vithamine C e ngata le quercetin. Hape ke mohloli o moholo oa lycopene, e thusang ho fokotsa khatello ea mali [16] . Lycopene e ipakile e le molemo bakeng sa ho theola k'holeseterole ea hao le ho fokotsa khatello ea mali.
11. Anyezi
E ratoang ke ba bangata ebile e nyelisoa ke ba bangata (bakeng sa monko oa morao le tsela eo e ka etsang hore motho a lle ka eona), eiee ke mohloli o moholo oa quercetin e sebetsang ho theoleng khatello ea mali [17] .
12. Litapole tse monate
Litapole tse tsoekere li thusa ho theola khatello ea mali hobane ke mohloli o motle oa starch e loantšang khatello ea mali, vithamine C le beta-carotene [18] . Hape, litapole ke mohloli o moholo oa potasiamo, eo ka tlhaho e thusang ho fokotsa khatello ea mali ka ho fokotsa litlamorao tsa sodium le tsitsipano methapong ea mali.
13. Beetroot
Li-beetroots li na le nitric oxide e ngata, e ka thusang ho bula methapo ea mali le ho theola khatello ea mali. U ka e chesa, ua e belisa, ua e hlohla kapa ua e ja e le tala. Liphuputso li supa hore ho noa khalase e le 'ngoe ea lero la beetroot letsatsi le letsatsi ho lekane ho fokotsa khatello ea mali ho batho ba nang le khatello ea mali [19] .
14. Sipinake
Sipinake ke veggie e tala e bonolo ebile e nang le mefuta e mengata ho pheha. Meroho ena e makhasi ke tšokelo hararo ha ho tluoa khatello ea mali ea hau, ka lebaka la thuso ea eona e phetseng hantle ea beta-carotene, fiber le vithamine C [mashome a mabeli] .
15. Kale
Joaloka spinach, kale ke tlatsetso e ntle ea makhasi eo u ka e etsang lijong tse phahameng tsa khatello ea mali. E ruile limatlafatsi tse amohelang pelo le li-antioxidants joalo ka lutein, omega-3 fatty acids le flavonoids, meroho ena e makhasi a matala ke matla a melemo ea bophelo bo botle [mashome a mabeli a motso o le mong] .
16. Peo ea Folaxe
E 'ngoe ea lipeo tse phetseng hantle ho feta moo, ts'ebeliso e tloaelehileng ea peo ea folaxe e ka hokahanngoa le melemo e mengata e kang ho theola boima ba' mele, ho matlafatsa matla joalo-joalo. Ho fokotsa khatello e phahameng ea mali le hona ho ka eketsoa lenaneng hobane lipeo tsa folaxe ke mohloli o moholo oa fiber, le omega-3 fatty acids, e fokotsang ho ruruha, e bolokang pelo e phetse hantle le ho ntlafatsa tsamaiso ea mali [22] .
17. Tsokolate e Lefifi
Se ke oa itima lijo tse monate tse ka u thusang ho theola khatello ea mali! Chokolete e lefifi e na le likateng tsa flavonoid tse thusang ho theola khatello ea mali. Boithuto bo fumane hore tsokolate e lefifi, mofuta o nang le cocoa e ka bang liperesente tse 50 ho isa ho 70 e ka thusa ho fokotsa maemo a khatello ea mali, haholo ho batho ba nang le khatello ea mali [2. 3] .
18. Lehe
Lehe, haholo-holo makhooa a mahe, le molemo bakeng sa khatello e phahameng ea mali [24] . Mahe a nang le protheine a ka thusa ho ntlafatsa maemo a k'holeseterole le khatello ea mali. Kenyelletsa mahe bakeng sa lijo tsa hoseng ho theola khatello ea mali ka tlhaho.
19. Salmone
Litlhapi tse mafura, joalo ka saalmone, ke mohloli o motle oa mafura a omega-3, ao lithuto li bonts'ang ho thusa ho theola khatello ea mali [25] . Li-omega-3 fatty acids tse phetseng hantle li ka fokotsa menyetla ea lefu la pelo le ho fokotsa ho ruruha.
20. Konofolo
Bokgoni ba konofolo ha bo felle feela ka ho eketsa tatso lijong tsa hau ke sesebelisoa sa bohlokoa se ka laolang khatello ea mali ea hau. Ts'ebeliso ea konofolo e eketsa boemo ba nitric oxide 'meleng ea rona, e leng eona e holisang methapo le ho fokotsa khatello ea mali maboteng [26] . U ka ja konofolo e tala kapa ua e eketsa salate ea hao e tala e makhasi hammoho le thyme kapa basil ho ntlafatsa bokhoni ba eona le ho feta.
Lijo tse ling tse ka thusang ho fokotsa khatello ea mali ka tlhaho ke tse latelang:
- Lihlahisoa tsa lebese tse se nang mafura
- Linaoa le lensisi
- Lipistachi
- Amaranth
- Seleri
- Broccoli
- Yoghurt ea Segerike
- Litlama le linoko tse kang cilantro, safrone, lemongrass, kumine e ntšo, ginseng, sinamone, cardamom, basil e monate le ginger [27]
- Li-walnuts
- Banana
- Litholoana tse ling tsa citrus tse kang lamunu le sirilamunu
- Peo ea mokopu
Ka Tsebiso ea ho Qetela…
Kalafo ea khatello ea kelello e kenyelletsa meriana le phetoho e ntle ea bophelo. Haeba e sa phekoloe, boemo bo ka lebisa ho mathata a bophelo bo botle, ho kenyelletsa lefu la pelo le stroke. Haeba u na le khatello e phahameng ea mali kapa u batla ho boloka khatello ea mali e phetse hantle, eketsa lijo tse thathamisitsoeng kaholimo lijong tsa hau kamora ho bua ka se u loketseng, le ngaka ea hau.
