هل يمكن أن يساعد تناول المزيد من الأطعمة ذات الحبوب الكاملة على خفض ضغط الدم؟

إجابة من شيلدون جي شيبس، (دكتور في الطب)

ربما. إن تناول المزيد من الأطعمة ذات الحبوب الكاملة بانتظام قد يساعد على تقليل فرصتك في استمرار ارتفاع ضغط الدم (فرط ضغط الدم).

الحبوب الكاملة هي الحبوب التي تحتوي على نواة الحبوب بالكامل — والتي لم تتم إزالة النخالة والنواة منها بواسطة التنقية. تعتبر الأطعمة ذات الحبوب الكاملة مصدرًا غنيًا بالمغذيات الصحية، بما في ذلك الألياف والبوتاسيوم والمغنيسيوم وحمض الفوليك والحديد والسيلينيوم. يقدم تناول المزيد من الأطعمة ذات الحبوب الكاملة العديد من الفوائد الصحية التي يمكن أن تعمل معًا للمساعدة في تقليل خطر ارتفاع ضغط الدم من خلال:

  • المساعدة في التحكم في الوزن، لأن الأطعمة ذات الحبوب الكاملة تجعلك تشعر بالشبع لفترة أطول
  • زيادة كمية البوتاسيوم التي ترتبط بانخفاض ضغط الدم
  • تقليل خطر مقاومة الأنسولين
  • تقليل تلف الأوعية الدموية

إذا كنت تعاني بالفعل ارتفاع ضغط الدم، فقد يساعد تناول المزيد من الأطعمة ذات الحبوب الكاملة على خفض ضغط الدم لديك.

يوصي كل من نظام المناهج الغذائية لإيقاف فرط ضغط الدم (DASH‏) ونظام البحر الأبيض المتوسط الغذائيين بتضمين الأطعمة ذات الحبوب الكاملة كجزء من نظام غذائي صحي.

وفقًا للمبادئ التوجيهية الغذائية للأمريكيين، كجزء من نظام غذائي صحي شامل، يجب على البالغين تناول 85 جرامًا على الأقل من الأطعمة ذات الحبوب الكاملة في اليوم — وهي حوالي 3 أوقيات، أو ما يعادل ثلاث شرائح من خبز القمح الكامل.

11/06/2019 See more Expert Answers

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