Mai duba hawan jini na gida tare da kwanon berries da littafin rubutu
Lafiya

Hawan jini da abincin shuka

Ƙananan lambobi, wani lokaci a cikin makonni.

Hawan jini (hypertension) shine mafi girman gudummawa ga mutuwar zuciya da jijiyoyin jini a duniya kuma yana da amsa sosai ga abinci. Abincin shuka — musamman DASH da tsarin abinci na shuka na dukan hatsi — suna samar da raguwa kwatankwacin magunguna na farko a cikin gwaje-gwaje, ba tare da wani sakamako ba.

Lambobi

Binciken meta na 2014 a cikin JAMA Internal Medicine na bincike 39 (~ mahalarta 21,000) ya gano cewa abincin cin ganyayyaki yana rage hawan jini na systolic da 4.8 mmHg da diastolic da 2.2 mmHg a matsakaici — kuma abincin vegan yana rage shi fiye da haka. EPIC-Oxford ya gano cewa vegans suna da mafi ƙananan matsakaicin hawan jini a tsakanin kowane rukuni na abinci. Ragewa na 4–5 mmHg na iya zama ƙanƙanta; a matakin yawan jama'a yana rage haɗarin bugun jini da bugun zuciya da kusan 14% da 9% bi da bi.

Me yasa yake aiki

Abincin shuka yana da yawan potassium, magnesium, fiber, nitrates (musamman ganyen kore da beetroot) da polyphenols, kuma ƙasa a cikin sodium da mai mai cike da kitse. Abincin DASH, wanda Cibiyar Kula da Zuciya ta Amurka ta tsara, shine ainihin tsarin abinci mai yawan shuka wanda ke rage hawan jini a cikin makonni biyu; sigar shuka ta dukan hatsi tana tafiyar da shi gaba.

Ganyen kore — kale, alayyafo, chard, rocket — mai arzikin nitrate da potassium
Ganyen kore da beetroot suna ba da nitrates da ke rage hawan jini a hankali.

Abin da za a ci

Gina abincin yau da kullun a kusa da ganyen kore (kale, alayyafo, rocket, chard), beetroot, berries, hatsi, wake, lentil, dukan hatsi, goro (musamman walnuts da almonds), iri na pumpkin. Yi amfani da ganye da kayan yaji maimakon gishiri. Tafarnuwa, shayi na hibiscus da ruwan beetroot kowannensu yana da ƙananan tasirin rage hawan jini a cikin gwaje-gwaje.

"Raguwa na 4–5 mmHg yana da ƙanƙanta. A matakin yawan jama'a yana rage haɗarin bugun jini da 14%."

— JAMA Internal Medicine, 2014

Abin da za a iyakance

Gishiri shine babban abu guda ɗaya. Yawancin gishiri a abinci yana fitowa daga abinci da aka sarrafa, ba mai cire gishiri ba — burodi, cuku, naman da aka sarrafa, abinci masu shirya, miya, abincin gidan cin abinci. Zama vegan yana rage gishiri kusan ta atomatik ta hanyar cire naman da aka sarrafa da cuku, manyan nau'ikan abinci biyu masu gishiri.

Ranar rage hawan jini

Safiya

Hatsi da berries, walnuts, da ayaba. Kofi mai launin ruwan kasa ko shayi marar sukari.

Tsakar rana

Babban salatin ganye mai gauraye da wake, gasasshen beetroot, iri na pumpkin, miya na tahini-lemun tsami.

Abincin dare

Lentil dahl da shinkafa mai launin ruwan kasa, alayyafo da aka soya da tafarnuwa, gefen cucumber.

Abun ciye-ciye

Ɗan handful na almonds marasa gishiri, apple, ko hummus da kayan lambu danye.

Abin sha

Shayi na hibiscus, ruwa, shayi na kore. Guji abubuwan sha masu sukari da iyakance barasa.

Matsakaicin hawan jini na systolic ta abinci

EPIC-Oxford binciken cross-sectional. Mafi ƙasa yana da kyau.

Appleby et al., Public Health Nutrition 2002; sabuntawa 2013

Me yasa abinci ke doke ƙarfin hali

−4.8 mmHg
systolic
mai cin ganyayyaki vs omnivore, JAMA 2014 meta-analysis
−2.2 mmHg
diastolic
haka meta-analysis, bincike 39
<5 g
manufar gishiri a kowace rana
WHO; cin abincin shuka yana rage gishiri ta atomatik
Makonni 2–4
zuwa canji mai gaske
Gwaje-gwaje na DASH da WFPB, samun daidaitacce

Tambayoyi na gama gari

Zan iya daina shan magani na BP?

Kawai tare da jagorancin likitan ku. Abincin shuka yawanci yana ba da damar rage magani, wani lokaci ma kawar da shi, amma dakatar da shi kwatsam yana iya zama haɗari. Auna, sannan daidaita.

Yaya sauri zan ga canji?

Yawancin mutane suna ganin raguwa mai gaske a cikin makonni 2–4 na abincin shuka na dukan hatsi, tare da ci gaba da ingantawa a cikin watanni 3–6.

Menene game da gishiri?

Ku kasance ƙasa da 5 g/day. Cin abincin shuka yana rage gishiri ta atomatik ta hanyar cire naman da aka sarrafa, cuku da yawancin abincin sauri, manyan tushen gishiri.

Shin potassium zai zama matsala?

Kawai idan kuna da ciwon koda mai ci gaba, a cikin wannan yanayin likitan ku zai jagoranci cin abinci. Ga kowa da kowa, yawan potassium daga dukan shuka, mafi kyau ga hawan jini.

Canji mai gaske

Idan kuna da ma'aunin hawan jini a gida, za ku iya ganin wannan yana aiki. Yawancin masu karatu suna ganin raguwa mai gaske a wata na farko.

Karanta game da lafiyaBincika girke-girke