Ma'aunin hawan jini na gida tare da kwano na berries da littafin rubutu
Lafiya

Hawan jini da abincin tushen shuke-shuke

Ƙananan lambobi, wani lokacin a cikin makonni.

Hawan jini (hypertension) shine babban mai ba da gudummawa ga mutuwar zuciya da jijiyoyin jini a duniya kuma yana da matukar mayar da martani ga abinci. Abincin tushen shuke-shuke — musamman tsarin DASH da na tsarin abinci mai tushen shuke-shuke — suna samar da raguwa da za a iya kwatantawa da magungunan farko a cikin gwaje-gwaje, ba tare da wani sakamako ba.

−4.8 mmHgsystolic
−2.2 mmHgdiastolic
<5 ggishiri a kowace rana
makonni 2-4don canji mai gwargwado

Lambobin

Wani bincike na meta-analysis na 2014 a cikin JAMA Internal Medicine na nazarin 39 (~ masu halartar 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 cin ganyayyaki yana rage shi sosai. EPIC-Oxford ya gano cewa masu cin ganyayyaki suna da mafi ƙanƙancin hawan jini a matsakaici fiye da kowane rukuni na abinci. Rage 4–5 mmHg na iya zama kaɗan; a matakin jama'a yana rage haɗarin bugun jini da ciwon zuciya da kusan 14% da 9% bi da bi.

Me ya sa yake aiki

Abincin shuke-shuke yana da yawan potassium, magnesium, fiber, nitrates (musamman ganyaye da gwoza) da polyphenols, kuma yana da ƙarancin sodium da kitsen mai. Abincin DASH, wanda Cibiyar Zuciya ta Kasa ta Amurka ta tsara, shine ainihin tsarin shuka mai yawa wanda ke rage hawan jini a cikin makonni biyu; sigar abinci mai tushen shuke-shuke gabaɗaya ta wuce gona da iri.

Ganyaye masu ganye — kale, alayyahu, chard, rocket — masu wadata a cikin nitrates da potassium
Ganyaye da gwoza suna ba da nitrates waɗanda ke rage hawan jini a hankali.

Abin da za a ci

Gina abincin yau da kullun a kusa da ganyaye (kale, alayyahu, rocket, chard), gwoza, berries, hatsi, wake, lentil, hatsi duka, goro (musamman gyada da almonds), tsaba na kabewa. Yi amfani da ganye da kayan yaji maimakon gishiri. Tafarnuwa, shayi na hibiscus da ruwan gwoza kowanne yana da ɗan ƙaramin tasiri na rage hawan jini a cikin gwaje-gwaje.

Hatsi tare da berries — karin kumallo mai dacewa da hawan jini
Yawancin masu karatu suna ganin canji mai gwargwado a cikin makonni 2-4.

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

— JAMA Internal Medicine, 2014

Abin da za a rage

Gishiri shine babban abu guda ɗaya. Yawancin gishiri na abinci yana fitowa daga abinci da aka sarrafa, ba daga gishiri ba — burodi, cuku, nama da aka sarrafa, abincin shirye-shirye, miya, abincin gidan abinci. Cin abincin tushen shuke-shuke yana rage gishiri kusan ta atomatik ta hanyar cire naman da aka sarrafa da cuku, manyan nau'o'i biyu na abinci mai yawan gishiri.

Ranar rage hawan jini

Safe

Hatsi tare da berries, gyada, da ayaba. Kawa baƙar fata ko shayi mara zaki.

Abincin rana

Babban salatin ganye mai gauraye tare da chickpeas, gasasshen gwoza, tsaba na kabewa, miya na tahini-lemon.

Abincin dare

Lentil dahl tare da shinkafa mai launin ruwan kasa, alayyahu mai yankakken tafarnuwa, gefen kokwamba.

Abun ciye-ciye

Ɗan guntun gyada mara gishiri, tuffa, ko hummus da kayan lambu danye.

Sha

Shayi na hibiscus, ruwa, shayi kore. Guji abin sha mai zaki kuma ku rage barasa.

Matsakaicin hawan jini na systolic ta hanyar abinci

EPIC-Oxford cross-sectional analysis. Ƙasa shine mafi kyau.

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

Me ya sa abinci ya fi so

−4.8 mmHg
systolic
mai cin ganyayyaki vs mai cin duka, JAMA 2014 meta-analysis
−2.2 mmHg
diastolic
irinsu meta-analysis, nazarin 39
<5 g
gishiri a kowace rana
WHO; cin abincin tushen shuke-shuke yana rage gishiri ta atomatik
makonni 2-4
don canji mai gwargwado
gwajin DASH da WFPB, gano daidaito

Abincin da ke motsa BP, tare da girman tasiri

Matsakaicin raguwa a cikin systolic BP daga cin abinci akai-akai.

AbinciMatsakaicin digoHanyar
Gwoza (250ml/rana)−4 zuwa −10 mmHgNitrate na abinci → nitric oxide
Shayi na Hibiscus (kofuna 3/rana)−7 mmHgPolyphenols, ƙarancin hana ACE
Tafarnuwa (cloves 2/rana)−5 zuwa −8 mmHgAllicin
Flax mai ƙasa (30g/rana)−7/−5 mmHgLignans, ALA, fiber
Bakin cakulan (>70%)−2 zuwa −3 mmHgFlavanols
Abincin shuke-shuke gabaɗaya−7 zuwa −12 mmHgHaɗin kai

Yaya sauri yake motsawa

Hawan jini yana amsawa ga abinci da sauri fiye da kusan kowane alama ta asibiti. Gwajin DASH (1997) ya ga matsa lamba na BP ya sauka 11 mmHg a cikin makonni 2 a kan abinci mai wadata a cikin 'ya'yan itatuwa, kayan lambu da madara mai ƙarancin mai. Gwajin PREMIER ya maimaita wannan. Abincin tushen shuke-shuke galibi yana cimma daidai ko mafi girma, tare da ƙarin cewa irin wannan abincin kuma yana rage LDL kuma yana inganta hankalin insulin.

Batun gishiri, an bayyana shi

Sodium yana da mahimmanci, amma potassium ya fi mahimmanci — kuma abincin zamani yana da ƙarancin potassium. Ayaba, dankali mai zaki, wake, alayyahu da tumatir suna da yawan potassium; abincin tushen shuke-shuke galibi yana ba da 4,500–6,000 mg/rana vs. matsakaicin 2,500 mg. Rabin sodium-zuwa-potassium yana da kyau mai nuna alamar haɗarin cututtukan zuciya fiye da sodium kaɗai.

Abin da za a ci a cikin makonni 2 masu zuwa

Ƙara yau da kullun: kofi 1 na berries, babban guntun ganyayyaki 1, kofi 1 na wake ko lentil, 30g na goro danye (musamman gyada ko pistachios), cokali 2 na flax mai ƙasa, kwan fitila 1 na tafarnuwa a cikin abinci, 250ml na ruwan gwoza (yana haɓaka nitrate na plasma a cikin minti 90; yana rage BP a cikin awanni 24). Ragi: gishiri mai ƙara, nama da aka sarrafa (daya daga cikin mafi girman nau'in sodium), da yawancin cuku.

Hawan jini na systolic ta rukuni na abinci

Adventist Health Study-2; an daidaita shi don shekaru, jinsi, BMI, motsa jiki.

Source: Pettersen et al., Public Health Nutrition 2012.

Yadda kimiyyar hawan jini ta kai ga abinci na tushen shuka

  1. 1948

    Nazarin Zuciya na Framingham ya fara

    Na farko da aka gano hawan jini a matsayin mai haifar da bugun jini da gazawar zuciya.

  2. 1997

    Gwaji na DASH

    Abinci mai wadata a cikin kayan lambu, 'ya'yan itace, wake da ƙananan saifa na kiwo yana rage hawan jini kamar yadda magani na farko.

  3. 2014

    Bincike na ciki na JAMA

    Abincin cin ganyayyaki yana da alaƙa da raguwar systolic na ~7 mmHg — mai ma'ana a fannin ilimin likitanci a matakin yawan jama'a.

  4. 2020

    Sanarwar kimiyya ta AHA

    An amince da tsarin cin abinci na tushen shuka a hukumance don rigakafin da magani na hawan jini.

Abubuwan da ake yi yau da kullun da ke rage lambobi

Rage gishiri rabin

Yawancin sinadarin sodium a abinci yana fitowa daga abincin da aka shirya, ba gishiri ba. Dafawa daga kayan abinci gabaɗaya yana yin yawancin aikin.

Ku ci kowane iri na potassium

Ayaba, wake, kayan lambu masu ganye, dankali da lemo suna ƙara potassium, wanda ke rage hawan jini kai tsaye.

A yi motsi yau da kullun

Minti talatin na tafiya mai sauri, kwana biyar a mako, yana rage hawan jini na systolic kamar yadda wasu jiyya na magani guda ɗaya.

Iyakance barasa

Fiye da abin sha ɗaya a rana yana iya ƙara hawan jini. Rage yawan shaye-shaye yana ɗaya daga cikin hanyoyin da suka fi sauri.

Tambayoyi na yau da kullun

Zan iya daina shan maganin hawan jini na?

Kawai tare da jagorancin likitan ku. Abincin tushen shuke-shuke galibi yana ba da damar rage magani, wani lokaci cirewa, amma dainawa nan da nan na iya zama haɗari. Auna, sannan ku daidaita.

Yaya sauri zan ga canji?

Yawancin mutane suna ganin raguwa mai gwargwado a cikin makonni 2-4 na cikakken abincin tushen shuke-shuke, tare da ci gaba a cikin watanni 3-6.

Yaya game da gishiri?

Ka kasance a ƙarƙashin 5 g/rana. Cin abincin tushen shuke-shuke yana rage gishiri ta atomatik ta hanyar cire naman da aka sarrafa, cuku da yawancin abincin sauri, manyan tushen gishiri.

Potassium zai zama matsala?

Kawai idan kuna da cutar koda mai ci gaba, a wannan yanayin likitan ku na abinci zai jagorance ku. Ga kowa da kowa, yawan potassium daga dukkan shuke-shuke, haka kuma zai fi kyau ga hawan jini.

Takamaiman abubuwan hypertension

Zan iya rage magani na?

Sau da yawa, eh — amma ba tare da likitan ku ba. Yawancin marasa lafiya a kan abincin tushen shuke-shuke suna buƙatar ƙananan allurai ko ƙarancin magunguna a cikin makonni 4-8. Auna a gida kuma ku ba da rahoto ga likitan ku; kada ku daidaita kanku.

Yaya game da kawa?

Kawa yana haɓaka BP sosai da 'yan mmHg, amma masu shan yau da kullun ba sa nuna haɓakawa mai dorewa a yawancin nazarin. Ka guji shan kawa a cikin sa'a ɗaya kafin karanta BP; in ba haka ba, matsakaicin adadin yana da lafiya.

Gishiri a cikin abincin vegan da aka sarrafa matsala ne?

Yana iya zama. Tsiran alade na Vegan, cuku na jabu da abincin shirye-shirye galibi suna da gishiri kamar na masu cin nama. Karanta lakabi: nufin ƙarƙashin 1.5g gishiri a kowace 100g don kowane abu mai tattalowa.

Shin barasa yana da mahimmanci?

Eh. Kowace abin sha na yau da kullun yana ƙara kusan 1 mmHg systolic. Ƙungiyoyin masu ƙarancin BP sune marasa shan barasa. Idan kuna sha, ku kiyaye shi a hankali kuma mafi kyau tare da abinci.

Abin da shaidar ta ce

Hawan jini shine babban abin da ke haifar da mutuwar duniya, kuma abinci shine mataki mafi ƙarancin amfani da shi.

  1. Masu cin ganyayyaki suna da hawan jini na systolic kusan 5–7 mmHg ƙasa da masu cin nama.

    Wani bincike mai zurfi na shekarar 2014 a cikin JAMA Internal Medicine wanda ya haɗa manyan bincike 39 (n>21,000) ya gano cewa cin abinci na ganyayyaki yana da alaƙa da raguwar matsakaicin 6.9/4.7 mmHg idan aka kwatanta da cin abinci iri-iri — mai kama da maganin hawan jini guda ɗaya.[1]

  2. Abincin DASH yana aiki galibi saboda yana da tushen tsire-tsire.

    Gwaji na asali na DASH (NEJM, 1997) ya rage hawan jini da 11.4/5.5 mmHg a cikin masu fama da hawan jini, kuma binciken da aka yi a baya game da tasirin sashi ya nuna cewa tasirin yana fitowa ne daga 'ya'yan itace, kayan lambu, legumes da kayan kiwo masu ƙarancin mai — ba daga kowane sinadari guda ɗaya ba.[2]

  3. Maye gurbin jan nama da legumes yana rage hawan jini ba tare da la'akari da asarar nauyi ba.

    Wani gwaji na ba-gaira ba-dalili na shekarar 2014 (Hypertension Research) ya gano cewa musanya jan nama da legumes na tsawon makonni 8 ya rage hawan jini na systolic da 4 mmHg har ma da nauyin jiki da aka kiyaye.[3]

Ma'ajiyar bayanai

  1. Yokoyama Y. et al., 'Vegetarian diets and blood pressure: a meta-analysis', JAMA Intern Med, 2014
  2. Appel L. et al., 'A clinical trial of the effects of dietary patterns on blood pressure' (DASH), NEJM, 1997
  3. Jenkins D. et al., 'Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes', Arch Intern Med, 2012
  4. American Heart Association, 'The DASH diet'

Canji mai gwargwado

Idan kuna da ma'aunin hawan jini a gida, zaku iya kallon wannan yana aiki. Yawancin masu karatu suna ganin raguwa mai gwargwado a cikin wata na farko.

Ci gaba da karantawa game da lafiyaBincika girke-girke

Abubuwan karatu masu alaƙa

Lafiya

Cutar zuciya da abinci mai ganyayyaki

Abincin cuta da aka gina.

Lafiya

Babban cholesterol da abincin da ya danganta da tsire-tsire

Alamar da ke amsa abinci mafi aminci.

Lafiya

Kiba da abincin tushen shuke-shuke

Hanyar ita ce adadin kuzari.

Muhimman Abubuwan Lura

  • Abincin tushen shuka yana rage hawan jini na systolic da 5–10 mmHg a gwaje-gwajen da aka sarrafa — kwatankwacin magungunan farawa.
  • Tsarin DASH yana da niyyar kama da abincin tushen shuka na dukan-abinci.
  • Rage sodium kadai yana taimakawa wasu mutane; cin shuka mai arzikin potassium yana taimakawa kusan kowa.
  • Daidaito na tsawon watanni, ba makonni ba, shine abin da ke daidaita hawan jini.

Raba wannan shafi

Raba a XRaba a FacebookRaba a WhatsApp

Tambayoyin da Ake Yawan Yi

Ragewa mai aunawa a cikin makonni 2–4 a yawancin shiga tsakani. Daidaitawa mai ma'ana yana ɗaukar watanni 2–3 na cin abinci mai dorewa.

Ci gaba da Karatu

Cutar zuciya
Haɗarin dogon lokaci da ke da alaƙa.
Lafiya
Cikakken shaidar abinci.
Girke-girke
Abincin da ya dace da DASH.