Contents
Matsalar shanyewar jiki ta yi tsanani ga duk duniya. Misali, a Amurka, mutane 800 ne ke kamuwa da cutar shanyewar jiki a duk shekara; a Rasha, wannan adadi ya wuce 400 lokuta. A kowace shekara, sama da mutane miliyan 18 ne ke mutuwa sakamakon shanyewar jiki, a Amurka kadai, wannan adadi ya kai mutane 610 a shekara. Hasashen wannan cuta yana da ban sha'awa - yayin da yawan shekarun jama'a, waɗannan ƙididdiga za su karu.
Wani wuri na musamman a cikin jerin abubuwan haɗari don zubar da jini na kwakwalwa yana shagaltar da cututtuka na cerebrovascular wanda ke faruwa ba tare da bayyanar cututtuka na asibiti ba. Irin waɗannan cututtuka ana kiran su "silent shanyewar jiki", waɗanda ake gano su ta hanyar hoton kwakwalwa kawai. Ana gano cututtukan cerebrovascular a kusan kashi 30% na marasa lafiya a cikin rukunin shekaru 65 zuwa sama, ba tare da la'akari da jinsi ba. Babban dalilin bugun jini shine hawan jini. Hawan jini yana ƙara haɗarin bugun zuciya.
Me yasa jijiyoyin jini ke zama mai yawa, kunkuntar kuma suna haifar da hawan jini? Yadda za a inganta elasticity na bangon jijiyoyin jini? Yadda za a kula da mafi kyawun hawan jini? Za a tattauna amsoshin waɗannan tambayoyin dalla-dalla a wannan talifin.
Sautin da shakatawa na bangon jijiya yana faruwa a lokaci guda tare da raguwa na zuciya, wanda ke samar da zubar da jini ta hanyar tsarin jiki da na huhu. Mutum yana jin wannan tsari, kamar bugun jini a wuyansa, wuyan hannu. tsokar zuciya - myocardium - ba ya hutawa! Kuskuren Myocardial yana haifar da wata ƙira na jini da ke "yadawa" ta hanyar jini. Auna karfin jini tare da tonometer yana ba ku damar sanin ƙarfin da zuciya ke fitar da jini don ƙarin motsi ta cikin tasoshin. Karatun matsa lamba yana nuna cewa zuciya da duk tsarin jijiyoyin jini suna ƙarƙashin ƙarin damuwa.
Hawan jini ya dogara ne akan abubuwa biyu - elasticity na jini da yawa (dankowa) na jini. Da sassaucin ra'ayi na veins da arteries, qualitative abun da ke ciki na jini yana rinjayar yawan jinin jini a cikin gadon jijiyoyin jini. Canje-canjen da ke da alaƙa da shekaru a cikin jiki koyaushe yana haifar da haɓakar yawa na arteries, wanda ke ƙara haɗarin bugun jini da yawa sau da yawa, kuma yana rage tafiyar matakai na farfadowa bayan zubar jini na kwakwalwa. Canje-canje a cikin girman bangon jijiyoyin bugun jini shine mai nuna alama a cikin ci gaban cututtukan zuciya da jijiyoyin jini, raunin fahimi, cutar Alzheimer kuma yana ƙara haɗarin mutuwa akan bangon sauran cututtukan somatic. A wasu lokuta, wuce kima taurin jini na iya haifar da nakasu a cikin marasa lafiya da cututtukan cututtuka na rheumatoid. Yawancin karatu sun nuna cewa osteoporosis, cututtuka na damuwa kuma suna hade da canje-canje a cikin girman bangon jijiyoyin jini. Masana kimiyya suna jayayya cewa elasticity na jini yana shafar lafiyar gaba ɗaya kai tsaye.
Abubuwan da ke haifar da raguwar elasticity na jini
Ƙwararren jini na jini yana da mahimmanci ga yanayin jiki gaba ɗaya. Cikakken aiki na gabobin ciki, kiyaye kyau da matasa ya dogara da su. Rikice-rikice a cikin tsarin jini yana haifar da ƙarancin abinci mai gina jiki da hypoxia gabaɗaya, wanda ke haifar da tsufa da wuri.
Cikakken wadatar sel tare da oxygen da abubuwa masu mahimmanci zai yiwu ne kawai idan an kiyaye lumen da elasticity na jini. Jijiyoyi masu yawa, toshe tare da plaques atherosclerotic, ba za su iya yin ayyukansu ba - ba da jini ga gabobin ciki da kyallen takarda. Cin zarafin waɗannan matakai yana haifar da haɓakar cututtuka masu tsanani, tsufa na cell.
Don kula da tsarin kula da lafiya mai kyau, yana da mahimmanci a la'akari da abubuwan da ke tasiri kai tsaye ga cin zarafi na elasticity da tsufa na jini:
kiba. Kwayoyin kitse waɗanda ke samar da ma'ajiyar ajiya suna sakin abubuwan da ke haifar da kumburi a cikin jini, waɗanda ke da mummunan tasiri akan rufin ciki na tasoshin jini. Ana lura da wani tsari - mafi yawan kitsen, mafi girman matakin abubuwa masu kumburi a cikin jini.
cholesterol. Babban matakin jimlar cholesterol, triglycerides yana ba da gudummawa ga samuwar plaques, taurin bangon jijiyoyin jini.
ciwon. A cikin yanayin lokacin da matakin glucose ya zarce ƙimar da aka halatta, sel waɗanda ke yin tsarin kariya na hanyoyin jini suna narkewa.
Cutar hypertonic. Zubar da jini a bayan hawan jini na iya haifar da fashewar choroid.
Danniya. Sakin hormones na damuwa akai-akai yana haifar da karuwar hawan jini. Tsarin na yau da kullun ba makawa yana haifar da lalacewar jijiyoyin jini.
Shan taba. Nicotine abu ne mai guba wanda ke shafar jijiyoyin jini da ƙarfi, yana haifar da mutuwar ƙwayoyin su. A gani, wannan yana nuna kansa a cikin nau'i na scars, ramuka.
Kumburi na yau da kullun. Shan taba, barasa, abinci mara kyau, nauyi mai yawa yana haifar da tsarin kumburi na yau da kullun wanda ke haifar da lalacewa ga tasoshin jini.
14 kayayyakin don inganta elasticity da jini wurare dabam dabam a cikin tasoshin
1 Barkono Cayenne
barkono Cayenne ya ƙunshi wani fili na phytochemical na musamman, capsaicin, wanda ke ba shi yanayin yanayin yaji, ɗanɗano mai ɗanɗano. Capsaicin yana motsa jini, sakin nitric oxide, wanda ke da kaddarorin vasodilating [1].
Vasodilator na dabi'a yana sauƙaƙe jigilar jini da jini na jini. Wannan tsarin yana samuwa ne saboda annashuwa na ƙananan ƙwayoyin tsoka da ke cikin bangon jijiyoyin jini.
Nazarin asibiti ya tabbatar da cewa shigar da barkono cayenne a cikin abinci yana motsa jini, yana ƙarfafa ƙarfi da elasticity na jini, kuma yana rage haɗarin samuwar plaque a cikin arteries. [2].
Ya kamata a lura cewa barkono cayenne abu ne na al'ada a cikin maganin zafi mai zafi. Aikace-aikace na creams, man shafawa, gels tare da barkono mai yaji yana ba da cikakken jini ga kyallen takarda mai laushi a cikin yanki na mayar da hankali ga pathological.
2 Garnet
Juicy, zaki da rumman shine kyakkyawan tushen polyphenols, antioxidants, da nitrates. A wannan yanayin, nitrates sune abubuwa masu mahimmanci tare da tasirin vasodilating. Yin amfani da rumman na yau da kullun yana tabbatar da kwararar jini na al'ada, yana haɓaka jikewa na ƙwayoyin tsoka tare da iskar oxygen, wanda ya sa ya zama dole don rayuwa mai aiki.
Ana iya cinye rumman a cikin ɗanyen sigarsa, ruwan 'ya'yan itace matsi. Ana samun ƙarin ƙari a cikin hanyar sadarwar kantin magani, wanda ya haɗa da abubuwa masu aiki na rumman.
Wani gwaji da mutane 19 masu fafutuka suka shiga ya nuna cewa shan MG 1000 na tsantsar rumman mintuna 30 kafin horon wasanni yana motsa jini, yana fadada hasken magudanar jini, da kuma kara karfin jiki. [3].
Wani bincike ya gano cewa shan 500 ml na ruwan rumman a kullum yayin motsa jiki ko kuma nan da nan bayan motsa jiki yana taimakawa wajen rage radadi, kumburi da lahani ga zaren tsoka. [4].
3 Bow
An dade da sanin cewa an saka albasa a cikin jerin abinci masu kyau ga zuciya. Gaskiyar ita ce, wannan kayan lambu ya ƙunshi babban adadin flavonid antioxidants. Samun shiga cikin jini, abubuwa masu aiki na albasa suna motsa motsin jini tare da gadon jijiyoyin jini saboda fadada lumen na veins da arteries.
Ɗaya daga cikin binciken, wanda ya shafi maza 23, ya shafe kwanaki 30. Kowanne daga cikin abubuwan ya ɗauki gram 4,3 na cire albasa kowace rana. Duk mahalarta sun sami raguwar arteries da ingantattun kwararar jini bayan cin abinci. [5].
Muhimmanci na musamman sune abubuwan da ke hana kumburi da ke cikin albasa. Suna warkar da zuciya, kawar da foci na kumburi a cikin veins da arteries. [6].
4 kirfa
Cinnamon ana siffanta shi azaman yaji tare da tasirin ɗumamawa, wanda ke da matukar mahimmanci ga jin daɗin rayuwa gabaɗaya kuma ba shakka don yaduwar jini na yau da kullun.
Gwaje-gwaje a kan dabbobin dakin gwaje-gwaje sun nuna cewa kirfa yana kara yawan lumen jini, yana inganta kwararar jini da kuma samar da abinci mai gina jiki ga myocardium.
An ba berayen dakin gwaje-gwaje a kowace rana tsantsar kirfa akan adadin 200 MG a kowace kilogiram 1 na nauyin jiki. Makonni takwas bayan haka, ingantacciyar aikin zuciya, an yi rikodin aikin jini mai aiki a cikin arteries na jijiyoyin jini. An lura da tasirin a matsakaicin matakin bayan matsanancin motsa jiki na jiki. Babu wani sakamako makamancin haka a cikin rukunin kulawa. [7].
Nazarin da suka shafi mutane sun tabbatar da cewa bayan shan kirfa, hawan jini yana raguwa sosai, an lura da shakatawa na bangon jijiyoyin jini. Duk waɗannan abubuwan biyu suna ba da kunnawar zagayawa na jini, warkar da zuciya. [8].
Wani gwaji da ya shafi mutane 59 da aka gano suna da ciwon sukari marasa dogaro da insulin ya nuna cewa shan 1200 MG na kirfa a kowace rana an ba da tabbacin rage hawan jini na systolic (lambar sama) da kusan 3,5 mmHg bayan makonni 12 kacal. [9].
5 Tafarnuwa
Ana ba da shawarar tafarnuwa ga mutanen da ke da matsala tare da zuciya da wurare dabam dabam. Binciken da aka yi na tafarnuwa ya nuna cewa tana dauke da sinadarin sulfur, irin su allicin, wanda ke kara karfin jini na gida da na gaba daya. Bugu da kari, tafarnuwa na da sakamako na annashuwa a kan tasoshin jini, ta yadda hakan ke taimakawa wajen rage karfin jini.
Shaidu sun nuna cewa bin cin abinci mai yawa a cikin tafarnuwa yana inganta vasodilation, inganta ingantaccen jini.
Wani bincike na asibiti na marasa lafiya 42 da ke fama da cututtukan zuciya na tsawon watanni uku ya nuna cewa lokacin amfani da foda na tafarnuwa, an matse shi cikin allunan da ke ɗauke da 1200 MG na allicin, yana inganta kwararar jini a cikin arteries na brachial da kashi 50%. Ƙungiyar kula da wuribo ba ta nuna irin wannan sakamako ba. [10].
6 Kifi mai kitse
Nau'in kifi mai kitse ya haɗa da salmon, mackerel, wanda ya ƙunshi adadi mai yawa na omega-3 fatty acid. Wadannan acid din ba su da makawa ga tsarin jini gaba daya. Gaskiyar ita ce, omega-3 yana da hannu a cikin aiwatar da sakin nitric oxide - wani fili na vasodilator na halitta, saboda abin da ke da karuwa a cikin jini.
Abubuwan da ke aiki na kitse na omega-3 sun zama dole don hana kumbura na platelet a cikin jini, wanda shine babban abin da ke haifar da samuwar jini a cikin lumen na jirgin jini. [11].
Likitoci sun yi nuni da cewa, amfani da man kifi a lokacin motsa jiki ko kuma nan da nan bayan motsa jiki yana taimakawa wajen rage hawan jini da daidaita zagawar jini a cikin filayen tsokar kwarangwal.
Ɗaya daga cikin gwaje-gwajen ya ƙunshi ƙwararrun maza 10 masu lafiya. Makonni hudu, sun karbi 4,2 grams na man kifi a kowace rana, wanda ya dace da yawan adadin. Binciken sarrafawa na kowane batu ya nuna ci gaba a cikin jini a cikin kafafu bayan matsanancin motsa jiki [12].
7 Beetroot
Ruwan 'ya'yan itacen Beetroot yana ɗaya daga cikin samfuran dole ne a cikin abinci mai gina jiki na wasanni. ’Yan wasan da ke son inganta nasu wasan motsa jiki akai-akai suna shan ruwan ’ya’yan itace da aka matse ko foda. Ya zama cewa beets sun ƙunshi adadi mai yawa na nitrates - mahadi waɗanda ake juyar da su cikin jikinmu zuwa nitric oxide. Sabon abu, wanda aka samu a lokacin halayen kwayoyin halitta, yana da ikon shakatawa bangon jijiyoyin jini da kuma motsa jini zuwa nama na tsoka.
Yin amfani da ruwan 'ya'yan itace na beetroot akai-akai yana inganta oxygenation na zaruruwan tsoka, yana motsa jini da jujjuya nitrates zuwa nitric oxide.
Ana ba da shawarar ruwan 'ya'yan itacen beetroot ba kawai ga 'yan wasa ba. Likitoci sun lura da kimarsa ga lafiyar tsofaffi waɗanda ke da matsalolin shekaru da zagayar jini. A cikin binciken daya, tsofaffi 12 sun sha 140 ml na ruwan beetroot kowace rana. Haƙiƙa, duk mahalarta a cikin rukunin gwaji sun nuna raguwar hauhawar jini, lokacin zubar jini, rage alamun kumburin jijiyoyin jini. Babu wani sakamako makamancin haka a cikin rukunin placebo. [13].
8 turmeric
Na musamman kiwon lafiya darajar ne iyawar turmeric don ta da jini ya kwarara. A cikin maganin gargajiya na kasar Sin da Ayurveda na Indiya, an dade ana amfani da turmeric don daidaita yanayin jini da dawo da matsi mai kyau.
Bayanan bincike na baya-bayan nan sun nuna cewa abu mai aiki a cikin turmeric, curcumin, yana inganta aikin samar da nitric oxide, wanda ya zama dole don elasticity na jini. Bugu da ƙari, yayin shan turmeric, akwai raguwa da alamun kumburi da damuwa na oxidative.
A cikin daya daga cikin gwaje-gwajen akan kaddarorin turmeric, mutane 39 sun shiga, waɗanda aka ba su 12 MG na curcumin kowace rana don makonni 2000. Binciken sarrafawa ya nuna mahimmancin kunnawar jini a cikin tasoshin na gaba da 37% da kafada ta 36% [14].
9 Kayan lambu masu ganye
Alayyahu, Kale, da sauran ganyen ganye suna da yawa a cikin nitrates, waɗanda ake juyar da su a cikin jikinmu zuwa nitric oxide, fili na vasodilator. Wadatar da abinci tare da ganyen ganye yana inganta yanayin jini sosai ta hanyar fadada lumen jini.
Domin nazarin kaddarorin alayyahu, an shirya wani bincike da ya kunshi mutane 27. A cikin mako, mahalarta a cikin rukunin gwaji sun sami 845 MG na nitrates kowace rana. Kowannen su yana da kyakkyawan yanayi dangane da hawan jini da saurin kwararar jini. Ba a sami sakamako mai kyau a cikin rukunin kulawa ba. [15].
Binciken mutanen da ke bin ka'idojin gargajiya na abinci na kasar Sin sun nuna cewa, cin ganyen ganye yana cika jiki da sinadarin nitrates. A sakamakon haka, an lura da alamun hawan jini mai tsayi, yana rage haɗarin cututtukan zuciya. Kyakkyawan tushen nitrates shine kabeji na kasar Sin, wanda zai iya wadatar da abincin yammacin duniya wanda mutane da yawa suka sani. [16].
10 Citrus
Lemon, lemu, inabi da sauran 'ya'yan itatuwa citrus suna da wadata a cikin antioxidants da flavonoids masu aiki. Yin amfani da 'ya'yan itacen citrus akai-akai yana taimakawa wajen hana kumburi, daidaita hawan jini, motsa jini da haɓaka halayen sakin nitric oxide.
Masana kimiyya sun shirya wani bincike da ya shafi mutane 31. A cikin mako, batutuwa sun karɓi 500 ml na ruwan 'ya'yan itace orange kowace rana. A sakamakon haka, an sami raguwa a cikin alamun pro-inflammatory (IL-6, CRP), shakatawa na bangon jijiyoyin jini. Ƙungiyar sarrafawa ba ta nuna sakamako mai kyau ba [17].
Yin amfani da lemun tsami da 'ya'yan itacen inabi da sauran 'ya'yan itacen citrus na yau da kullun yana rage haɗarin bugun jini ta hanyar kunna tsarin don rage matsa lamba a cikin jijiyoyin jini. [18].
11 Walnuts
An samo abubuwa masu mahimmanci a cikin abun da ke cikin ƙwayar goro - L-arginine, bitamin E, alpha-lipoic acid (ALA). Duk waɗannan abubuwan haɗin gwiwa suna da ikon haɓaka halayen sakin nitric oxide.
Masana kimiyya sun tabbatar da cewa amfani da gyada akai-akai yana taimakawa wajen daidaita karfin jini, rage amsawar kumburi, da kuma inganta yanayin bangon jijiyoyin jini. Waɗannan halayen suna da mahimmanci musamman ga masu ciwon sukari mellitus. [19].
Ɗaya daga cikin binciken ya biyo bayan mahalarta 24 masu ciwon sukari. Ƙungiyar gwaji ta mahalarta sun sami 56 g na goro na goro kowace rana har tsawon watanni biyu. A cikin wannan samfurin, an yi rikodin cigaba a cikin jini, wanda ba a lura da shi ba a cikin ƙungiyar kulawa. [20].
12 tumatir
Ragewar tasoshin jini yana haifar da angiotensin mai canza enzyme (ACE). Abubuwan da ke aiki a cikin tumatir suna kashe ACE kuma suna daidaita hawan jini. [21].
Sakamakon gwaje-gwaje na asibiti ya tabbatar da cewa ƙwayar tumatir yana da tasiri mai hanawa akan ACE ta hanyar ƙaddamar da jini, yana motsa jini. A cikin yanayin dakin gwaje-gwaje, an tabbatar da cewa abubuwa masu aiki na tumatir suna hana ACE, suna hana alamomin pro-mai kumburi, rushe haɗin platelet, wanda ke inganta haɓakar jini sosai. [22].
13 berries
An tabbatar da cewa ƙumburi na yau da kullum yana rinjayar yanayin jini kuma yana haifar da karuwar hawan jini. Babban ɓangaren litattafan almara na berries ya ƙunshi babban abun ciki na antioxidants, abubuwan anti-mai kumburi, waɗanda ke da tasirin tasirin jini gaba ɗaya.
Masana kimiyya sun nuna cewa gabatarwar berries a cikin abincin yau da kullum yana taimakawa wajen daidaita karfin jini, bugun zuciya da kuma haɗuwa da platelet. Abubuwan da ke aiki a cikin ɓangaren litattafan almara na Berry suna iya kawar da alamun kumburi da inganta yanayin membranes na jini. [23].
14 Ginger
Ginger daidai ya mamaye wuri mai daraja a likitancin Indiya da China. An yi amfani da daruruwan shekaru don rage hawan jini, inganta yanayin jini na gaba ɗaya da na gida.
Yawancin nazarin dabbobi da ɗan adam sun tabbatar da cewa abubuwa masu aiki a cikin ginger suna iya daidaita cutar hawan jini, wanda ke yin mummunan tasiri ga tsarin jijiyoyin jini. [24].
Abubuwan lura da mahalarta 4628 sun nuna cewa yin amfani da ginger a cikin adadin 2 zuwa 4 grams a kowace rana yana rage haɗarin hawan jini zuwa matakan mahimmanci. [25].
Bayanan da aka samu daga gwaje-gwaje tare da dabbobin dakin gwaje-gwaje sun nuna cewa ana aiwatar da aikin ginger saboda murkushe ACE. [26].
Abinci don inganta elasticity na jijiyoyin jini
Idan muka yi magana game da abubuwan da suka shafi elasticity na jini, to ya kamata ku kula da abinci na musamman. Mu mayar da hankali kan abincin da ke inganta yanayin jini.
Abincin abinci mai wadata a cikin samfuran tushen shuka yana cika jiki tare da bitamin, ma'adanai, antioxidants masu ƙarfi da sauran abubuwa masu mahimmanci. Duk waɗannan abubuwan suna da tasirin daidaitawa akan tsarin jini da hawan jini.
A cikin 2019, an buga sakamakon gwajin gwaji na asibiti akan abincin Bahar Rum. A cikin tsawon shekara guda, mahalarta 1300 masu shekaru 65 zuwa 79 masu fama da cutar hawan jini sun bi abinci mai yawa a cikin abincin shuka. Gwaje-gwajen sarrafawa sun nuna babban ci gaba a yanayin jijiyoyin jini da raguwar hawan jini. [27].
Wani nazari na daban ya keɓe ga halaye masu gina jiki na manya. Bikin ya samu halartar jama'a daga kabilu daban-daban da kuma kasashe daban-daban. Ya bayyana cewa rashin ganye da kayan lambu shine babban abin da ke kara yawan matsi.
Ganyen ganyen ganye suna da ƙima ta musamman:
Alayyafo.
Kabeji.
Chard.
Ganyen mustard
Faski.
Romain.
Salatin ganye.
Wadannan abinci suna cike da nitrates, bitamin K, magnesium, da sauran abubuwan gina jiki. A lokacin rana, nau'i biyu na ganye sun isa don kula da lafiyar lafiyar jini da matsa lamba na al'ada.
Kayayyakin ganye sun haɗa da cakulan duhu, koko, shayi. Sakamakon binciken asibiti ya tabbatar da cewa flavonoids da ke cikin waɗannan samfurori suna da darajar abinci mai gina jiki kuma suna da tasiri mai kyau akan bango na jijiyoyin jini. [28].
Wannan abincin kuma yana mai da hankali kan abubuwa kamar:
Omega 3. Omega-3 fatty acids suna da yawa a cikin kifi, iri, da kwayoyi. Gabatarwar su a cikin abinci zai taimaka wajen kula da elasticity na ganuwar jijiyoyin jini. [29].
Koren shayi. Akwai shaida cewa abubuwa masu aiki da ke cikin koren shayi suna kare bangon arteries da veins. Yin amfani da shayi na yau da kullum yana tabbatar da elasticity da aiki na jini [30].
Turmeric. Turmeric ana kiransa kayan yaji na zinariya ba kawai saboda launinsa ba, har ma saboda abubuwa masu mahimmanci na musamman wanda yake da shi a jiki. Ana ƙara kayan yaji zuwa shayi, madara don inganta tsarin zuciya da jijiyoyin jini [31].
Wadanne sinadarai ne ke inganta yanayin jijiyoyin jini?
Don inganta yanayin bangon jijiyoyin jini, ya kamata ku gabatar da samfuran abinci waɗanda ke ɗauke da omega-3 fatty acid (kifin teku, mai kifi), ascorbic acid (blackcurrant, blueberries, kiwi, hips rose), rutin (buckwheat, citrus). 'ya'yan itatuwa, kore shayi).