Mafuta a nsomba. Umboni umasonyeza kuti mafuta a nsomba amachepetsa modzichepetsa systolic (pafupifupi 3,5 mmHg) ndi diastolic (pafupifupi 2,5 mmHg) kwa odwala omwe ali ndi kuthamanga kwa magazi.^36-39 . Mafuta a nsomba, gwero labwino la omega-3 fatty acids, alinso a chitetezo mphamvu pamtima dongosolo m'njira zingapo. Amakhala ndi zotsatira zabwino pamilingo ya lipids m'magazi, kugwira ntchito kwa mtima, kugunda kwa mtima, ntchito ya mapulateleti, kutupa, ndi zina zambiri.^40,41

Mlingo

- Chifukwa amachepetsa kuthamanga kwa magaziNdikoyenera kudya 900 mg wa EPA / DHA patsiku mwina pomwa mafuta owonjezera a nsomba kapena kudya nsomba zonenepa tsiku lililonse kapena kuphatikiza ziwirizo.

- Onani tsamba lathu lamafuta a Fish kuti mumve zambiri.

 Coenzyme Q10. Kutengedwa pakamwa, antioxidant iyi yawonetsedwa kuti ndi yothandiza m'mayesero angapo azachipatala ngati chithandizo chothandizira matenda oopsa. M'mayesero a 3 akhungu awiri, olamulidwa ndi placebo (anthu 217 onse), ofufuza adapeza kuti coenzyme Q10 (yokwana 120 mg mpaka 200 mg patsiku pa mlingo wa 2) imachepetsa kuthamanga kwa magazi ndipo inathandiza kuchepetsa mlingo wa mankhwala a hypotensive.^42-46 .

Mlingo

Mlingo wogwiritsidwa ntchito m'maphunziro a hypertension umachokera ku 60 mg mpaka 100 mg kawiri tsiku lililonse.

 Qi Gong. Kuchokera ku mankhwala azikhalidwe achi China, Qi Gong amayeserera pafupipafupi kulimbitsa ndi kufewetsa mawonekedwe a minofu ndi mafupa, kukhathamiritsa ntchito zonse zathupi, komanso kuonetsetsa kuti moyo ukhale wautali. Kuwunika mwadongosolo komwe kudasindikizidwa mu 2007 kudapeza mayeso 12 osankhidwa mwachisawawa, kuphatikiza opitilira 1 omwe adatenga nawo gawo.¹⁵. Zotsatira zikuwonetsa kuti kuchita kwa Qigong nthawi zonse kumatha kukhala ndi zotsatira zabwino pakuchepetsa kuthamanga kwa magazi. Malinga ndi ndemanga za kafukufuku wina wa 2, mchitidwe wa Qigong (womwe umagwirizanitsidwa ndi mankhwala) umachepetsa chiopsezo cha sitiroko, umachepetsa mlingo wa mankhwala ofunikira kuwongolera kuthamanga kwa magazi komanso umachepetsanso imfa.^{16, 17}. Zikuwoneka kuti Qigong imagwira ntchito pochepetsa nkhawa komanso kukhazikika kwa dongosolo lamanjenje lachifundo.

 Chokoleti chakuda ndi cocoa (Theobroma cocoa). Kafukufuku wazaka 15 wa amuna okalamba 470 adawonetsa kulumikizana kwakukulu pakati pa kumwa koko (wolemera mu polyphenols) ndi kutsika kwa magazi.⁶⁶. Mayesero angapo a zachipatala ndi kafukufuku wofalitsidwa mu 2010 adatsimikizira kuti kudya chokoleti chakuda kwa masabata awiri mpaka 2 kunachepetsa kuthamanga kwa systolic ndi 18 mmHg ndi diastolic ndi 4,5 mmHg.⁶⁷.

Mlingo

Madokotala ena amalimbikitsa kuti anthu omwe ali ndi kuthamanga kwa magazi adye 10g mpaka 30g ya chokoleti chakuda tsiku lililonse.⁶⁶.

 Tai Chi. Mayesero angapo achipatala asonyeza kuti tai chi amathandiza kuchepetsa kuthamanga kwa magazi mwa anthu omwe ali ndi kuthamanga kwa magazi^{18, 19}. Ndemanga zingapo ndi kusanthula meta^{68, 69} akuwonetsa kuti tai chi ikhoza kukhala yothandiza kuwonjezera pa mankhwala ochepetsa magazi. Komabe, ubwino wa mayesero ndi chiwerengero cha otenga nawo mbali chimakhalabe chochepa.

 Maphunziro a Autogenic. Njira iyi ya kumasuka kwakukulu pafupi ndi kudzipusitsa kumagwiritsa ntchito malingaliro ndi kukhazikika kuti athetse kupsinjika kwamtundu uliwonse komwe thupi limadziunjikira. Maphunziro ena omwe adasindikizidwa chisanafike 2000^20-24 zimasonyeza kuti maphunziro autogenic angathandize, paokha kapena molumikizana ndi mankhwala wamba, kuthandiza kuchepetsa kuthamanga kwa magazi. Olembawo amatchula, komabe, kuti kukondera mu njira kumapangitsa kuti zikhale zovuta kutanthauzira zotsatira. Njira zina zopumula, monga kupuma mozama, zingakhalenso zothandiza.⁶⁶.

 wachidwi. Njira yothandizirayi imalola wodwalayo kuti awonetsere chidziwitso chomwe chimaperekedwa ndi thupi (mafunde a ubongo, kuthamanga kwa magazi, kutentha kwa thupi, ndi zina zotero) pa chipangizo chamagetsi, kuti athe kuchitapo kanthu ndi "kudziphunzitsa" kuti afike kudziko. kupuma kwamanjenje ndi minofu. Meta-analysis yomwe idasindikizidwa mu 2003 ikuwonetsa zotsatira zotsimikizika zopezedwa ndi biofeedback¹⁴. Komabe, kusanthula kwatsopano kwa 2 komwe kudasindikizidwa mu 2009 ndi 2010 kumatsimikizira kuti kusowa kwa maphunziro apamwamba kumalepheretsa kutha kwa mphamvu ya biofeedback.^{64, 65}.

Biofeedback nthawi zambiri imachitidwa ngati gawo lazachipatala kapena physiotherapy rehabilitation. Komabe, ku Quebec, akatswiri a biofeedback ndi osowa. M'mayiko olankhula Chifalansa ku Ulaya, njirayi ilinso yochepa. Kuti mudziwe zambiri, onani tsamba lathu la Biofeedback.

 stevia. Mayesero ena akuwonetsa kuti chotsitsa cha stevia, chitsamba cha South America, chingathandize kuchepetsa kuthamanga kwa magazi pakapita nthawi (chaka chimodzi mpaka zaka ziwiri).^70-73 .

 kutema mphini. Maphunziro ena ang'onoang'ono^25-27 zimasonyeza kuti acupuncture amachepetsa kuthamanga kwa magazi. Komabe, malinga ndi ndemanga ya mabuku asayansi²⁸ lofalitsidwa mu 2010 ndipo kuphatikizapo mayesero a 20, zotsatira zotsutsana ndi khalidwe lochepa la maphunziro sizimapangitsa kuti zitsimikizire momveka bwino momwe njirayi ikuyendera.

 Chachiwiri (allium sativum). Bungwe la World Health Organization limasonyeza kuti adyo akhoza kukhala othandiza pa matenda oopsa kwambiri. Mayesero angapo azachipatala akuwonetsa kuti adyo amatha kukhala othandiza pankhaniyi.^60-62 . Komabe, molingana ndi olemba a meta-analysis, ambiri mwa maphunzirowa akuwonetsa zotsatira zosawerengeka ndipo njira zawo ndizosauka.⁶³.

 kashiamu. M'kati mwa maphunziro ambiri, zakhala zikuwona kukhalapo kwa chiyanjano, chomwe sichikumveka bwino, pakati pa matenda oopsa kwambiri ndi kuchepa kwa calcium metabolism, zomwe zimawonetseredwa makamaka ndi kusasunga bwino kwa mcherewu.⁴⁷. Ofufuza amakhulupirira kuti calcium gwero la chakudya Zingathandize kuti kuthamanga kwa magazi kukhale koyenera komanso kuteteza dongosolo la mtima. Zakudya zomwe zimapangidwira kuchepetsa kuthamanga kwa magazi (mukapeza) alinso ndi calcium yambiri. Mu mutu wa kuwonjezera, mphamvu ya kashiamu yachipatala sichinakhazikitsidwe. Malinga ndi 2 meta-analyzes (mu 1996 ndi 1999), kutenga ma calcium supplements kungangochepetsa kuchepa kwa kuthamanga kwa magazi.^{48, 49}. Komabe, kudya kowonjezera kwa kashiamu kungathandize anthu omwe zakudya zawo sizili bwino. chosowa mu mineral iyi⁵⁰.

 vitamini C. Zotsatira za Vitamini C pa kuthamanga kwa magazi zikuyambitsa chidwi kuchokera kwa ofufuza, koma mpaka pano zomwe kafukufukuyu apeza sizikugwirizana.^51-54 .

 Yoga. Mayesero ena azachipatala amasonyeza kuti kuchita yoga tsiku ndi tsiku ndi chida chothandizira kuchepetsa kuthamanga kwa magazi mwa anthu omwe ali ndi matenda oopsa^29-34 , ngakhale zotsatira zake zimakhala zochepa poyerekeza ndi mankhwala³³. Zindikirani kuti tazindikira kafukufuku m'mabuku asayansi omwe amatsimikizira kuti masewera olimbitsa thupi a yoga ndi kuwongolera kupsinjika ndikosathandiza kuwongolera kuthamanga kwa magazi.³⁵.