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杩?绉嶆按鏋淈/span>

甯稿悆鍙互闄嶈鍘婞/span>

1銆佹煈姗樼被姘存灉

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浣嗘槸瑕佹敞鎰忕殑鏄紝姝ｅ湪鏈嶇敤闄嶅帇鑽殑浜虹兢锛岄渶瑕侀伒鍖诲槺椋熺敤鏌戞绫绘按鏋滐紝灏ゅ叾鏄タ鏌氾紒

2銆佹祮鏋滅被姘存灉

娴嗘灉绫绘按鏋滃钃濊帗銆佽崏鑾撱€佹爲鑾撱€侀粦鑾撶瓑锛岄兘瀵屽惈鎶楁哀鍖栫墿鑺遍潚绱狅紝濡傛灉姣忔棩鎽勫叆閫傞噺鐨勮姳闈掔礌锛屽氨鑳借鎮ｉ珮琛€鍘嬬殑椋庨櫓闄嶄綆8%锛佸缓璁ぇ瀹舵瘡鍛ㄥ彲浠ュ悆3浠借帗鏋滅被姘存灉锛?浠界害28鍏嬶級锛屽氨鍙互鏈夋晥闄嶄綆鎮ｉ珮琛€鍘嬪拰蹇冭剰鐥呯殑椋庨櫓锛?/span>

3銆侀钑堻/span>

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4銆佸寮傛灉

濂囧紓鏋滃悓鏍锋槸瀵屽惈閽惧厓绱犵殑椋熺墿锛岀爺绌跺彂鐜帮紝姣忔棩椋熺敤3棰楀寮傛灉锛岄檷浣庤鍘嬬殑鍔熸晥鑳滆繃姣忓ぉ1棰楄嫻鏋溿€傚寮傛灉闄や簡瀵屽惈閽惧厓绱犲锛岃繕瀵屽惈缁翠粬鍛紺锛岃兘浣夸笁閰哥敇娌硅剛鍙婅儐鍥洪唶鍔犻€熻浆鍖栦负鑳嗛吀锛屼繚鎸佽绠″鐨勫脊鎬э紝涓嶆槗閫犳垚鍔ㄨ剦绮ョ姸鍙樺寲銆佽绠＄‖鍖栧強楂樿鍘嬬瓑鐜拌薄銆侟/span>

5銆佽タ鐡淈/span>

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杩欑闄嶅帇钄彍瑕佸父鍚冿紒

姣旀按鏋滄洿鍘夊鐨勯檷鍘嬮鐗╋紝鏄竴绉嶅緢鐗瑰埆鐨勮敩鑿滐紒鍙戣〃鍦ㄣ€奌ypertension銆嬬殑鐮旂┒鍙戠幇锛屽湪楗敤杩欑钄彍鍋氭垚鐨勮敩鑿滄眮涔嬪悗鐨?-3灏忔椂锛屽彈璇曡€呯殑鏀剁缉鍘嬬洿鎺ラ檷浣庝簡10mmHg锛佸氨绠楁槸楗敤24灏忔椂鐨勬椂鍊欙紝瀹冪殑闄嶅帇鏁堟灉涔熺淮鎸佸湪浜嗛檷浣庢敹缂╁帇5mmHg鐨勮寖鍥淬€侟/span>

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鈼嗕紶缁熺墰鑲夌綏瀹嬫堡

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4銆侀攨鍐呭姞鍏ラ粍娌癸紝鐑х啍鍚庡姞鍏ユ磱钁憋紝钂滐紝缈荤倰鑷冲彉鎴愰噾榛勮壊銆侟/span>

5銆佸湪楂樺帇閿呬腑鐐栬嚦杞儌鍔犲叆鎵€鏈夎敩鑿滅炕鐐掍竴浼氥€侟/span>

6銆佹坊鍔犵墰鑲夋堡鍜岀叜濂界殑鐗涜倝锛屽姞鍏ラ鍙讹紝鐣寗閰憋紝澶х伀鐑у紑锛屽皬鐏倴鐓嚦钄彍杞儌鍗冲彲锛屽嚭閿呮椂鍔犵洂鍜岄粦鑳℃銆侟/span>

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11銆佸皢鐐掑ソ鐨勮敩鑿滃€掑叆鐗涜倝閿呬腑锛屽姞鍏ョ洂銆佺櫧绯栵紝缁х画灏忕伀鎱㈢倴銆侟/span>

12銆侀攨缃伀涓婇€傞噺榛勬补鍖栧紑锛屽姞灏戣闈㈢矇鐐掑嚭棣欏懗锛涚鐏€掑叆鐗涘ザ鎼呮媽鍧囧寑銆侟/span>

13銆佸ザ姹佸€掑叆鐗涜倝閿呬腑鎼呭寑锛屽皬鐏叜寮€锛屽叧鐏紝鐮旂（灏戣鑳℃纰庡叆閿呭嵆鍙€侟/span>

鈼嗚姖棣欑綏瀹嬫堡

銆愮敤鏂欍€戠孩鑲犱竴鏍广€佸渾鐧借彍50鍏嬨€佺敎鑿滄牴2-3棰椼€佹磱钁?0鍏嬨€佺暘鑼?涓€佸湡璞?涓€佽儭钀濆崪1涓€佽姖澹墖3鐗囥€佺洂銆佺暘鑼勬矙鍙搞€佺櫧绯栭€傞噺銆侟/span>

銆愬仛娉曘€慄/span>

1銆佹妸鑳¤悵鍗溿€佺敎鑿滄牴銆佸拰鍦熻眴鍒囨垚澶т竵銆侟/span>

2銆佹妸娲嬭懕鍏堝鍗婂垏寮€锛屽啀鍒囩墖锛屾暎寮€鍚庤嚜鐒舵垚鏉＄姸銆侟/span>

3銆佹妸绾㈣偁鏂滃垏鎴愮墖锛屾妸鐣寗鍒囧潡銆侟/span>

4銆佸湪姹ら攨閲屽姞鍏ラ€傞噺鐨勬按锛屽€掑叆鑳¤悵鍗滀竵锛岀叜鍒版按娌搞€侟/span>

5銆佸啀鍊掑叆鍦熻眴涓佸拰鐢滆彍鏍逛竵锛岀叜鑷冲彉杞紝鍊掑叆閫傞噺鐨勯鐢ㄦ补銆侟/span>

6銆佸姞鍏ラ€傞噺鐨勫嵎蹇冭彍锛岀叜鑷冲嵎蹇冭彍绋嶅井鍙樿蒋銆侟/span>

7銆佸姞鍏ユ磱钁憋紝鍔犲叆鐣寗锛屽姞鍏ラ€傞噺鐨勭暘鑼勬矙鍙搞€侟/span>

8銆佸姞鍏ヤ竴鐗囪姖澹墖锛屽姞鍏ョ孩鑲犵墖锛屽啀鐓竴鍒婚挓宸﹀彸銆侟/span>

9銆佹渶鍚庡姞鍏ラ€傞噺鐨勭洂锛岀櫧绯栧拰鍛崇簿璋冨懗鍗冲彲銆侟/span>

鈼嗙礌缃楀畫姹｜/span>

銆愮敤鏂欍€戣タ绾㈡熆1涓€佺敎鑿滄牴2-3涓€佸湡璞?涓€佽儭钀濆崪鍗婁釜銆佺櫧鑿滈€傞噺銆佺洂1灏忓嫼銆佺暘鑼勯叡1鐡峰嫼銆佽懕2鐗囥€佽挏1鐡ｃ€佹祿姹ゅ疂1涓€佽姽鑿滃皯璁搞€侟/span>

銆愬仛娉曘€慄/span>

1銆佹妸瑗跨孩鏌垮垏鎴愯姳鍒€锛岃繘寮€姘撮噷鐒儷锛屽悗鍘荤毊鍒囧皬鍧椼€侟/span>

2銆佽儭钀濆崪銆佺敎鑿滄牴銆佸拰鍦熻眴鍘荤毊鍒囧皬婊氬垁鍧楋紝鐧借彍鍒囨銆侟/span>

3銆佺倰閿呭姞灏戣娌癸紝鍙互鐢ㄦ﹦姒勬补鎴栬€呮櫘閫氭鐗╂补锛屼腑灏忕伀鐓搁钁辫挏锛孅/span>

4銆佷笅瑗跨孩鏌跨倰鑷崇暐杞紝鍔犱竴鍕虹暘鑼勯叡缁х画鐐掗锛孅/span>

5銆佹妸鍦熻眴鍜岃儭钀濆崪涔熶笅閿呯炕鐐掞紝

6銆佹渶鍚庢妸鐧借彍涔熶笅閿呯暐鐐掋€侟/span>

7銆侀攨閲屾敞鍏ヨ冻閲忕殑娓呮按锛屽姞涓€鍧楃墰鑲夊懗娴撴堡瀹濓紝鐓紑鍚庣洊鐩栧皬鐏叜鍗佸嚑浜屽崄鍒嗛挓銆侟/span>

8銆佸姞鐩愯皟鍛筹紝鍔犻€傞噺鑺硅彍纰庡棣欏嚭閿呫€侟/span>

鈼嗙墰灏剧綏瀹嬫堡

銆愮敤鏂欍€戠墰灏?鍧椼€佺敎鑿滄牴2-3涓€佽タ绾㈡熆3涓€佸湡璞?涓€佽儭钀濆崪1涓€佹磱钁?涓€佸嵎蹇冭彍200鍏嬨€侀鍙?涓€佸ぇ钂?涓€佺洂2鍕恒€侀粦鑳℃绮?鍕恒€佹枡閰?鍕恒€侟/span>

銆愬仛娉曘€慄/span>

1銆侀攨閲屾斁榛勬补鍜岀帀绫虫补銆侟/span>

2銆佺墰灏鹃娌鹃潰绮夛紝涓嬮攨鐓?鍒嗛挓銆侟/span>

3銆佺炕闈㈠姞钂滆搲鍜岄鍙剁垎棣欙紝椤虹潃閿呰竟娣嬪叆鏂欓厭銆侟/span>

4銆佸姞娓呮按鐑у紑鍚庢拠鍘绘诞娌€侟/span>

5銆佹妸涓や釜瑗跨孩鏌挎墦鎴愭眮锛屽姞鍒版堡涓叜1灏忔椂銆侟/span>

6銆佸噯澶囬厤鑿滐紝鍦熻眴銆佽儭钀濆崪銆佹磱钁便€佺敎鑿滄牴鍒囧潡锛屽嵎蹇冭彍鍒囨锛岃タ绾㈡熆鍒囧潡銆侟/span>

7銆佸叆娌归攨鍏堢倰棣欐磱钁憋紝鍐嶅姞鍦熻眴鑳¤悵鍗滃嵎蹇冭彍鐐掑寑銆侟/span>

8銆佸皢瀹冧滑鍔犲埌姹ら攨涓紝鍐嶇叜鍗婂皬鏃躲€侟/span>

9銆佸姞瑗跨孩鏌垮拰鐩愮叜15鍒嗛挓锛屽嚭閿呭墠鎾掗粦鑳℃绮夈€侟/span>

鍙傝€冩枃鐚細

[1] Tsubota-Utsugi M, Ohkubo T, Kikuya M, Metoki H, Kurimoto A, Suzuki K, Fukushima N, Hara A, Asayama K, Satoh H, Tsubono Y, Imai Y. High fruit intake is associated with a lower risk of future hypertension determined by home blood pressure measurement: the OHASAMA study. J Hum Hypertens. 2011 Mar;25(3):164-71. doi: 10.1038/jhh.2010.48. Epub 2010 May 6. PMID: 20445569.

[2] Webb AJ, Patel N, Loukogeorgakis S, Okorie M, Aboud Z, Misra S, Rashid R, Miall P, Deanfield J, Benjamin N, MacAllister R, Hobbs AJ, Ahluwalia A. Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Hypertension. 2008 Mar;51(3):784-90. doi: 10.1161/HYPERTENSIONAHA.107.103523. Epub 2008 Feb 4. PMID: 18250365; PMCID: PMC2839282.

[3] Nouri, M., Shateri, Z., Vali, M. et al. The relationship between the intake of fruits, vegetables, and dairy products with hypertension: findings from the STEPS study. BMC Nutr 9, 99 (2023). https://doi.org/10.1186/s40795-023-00756-3

[4] Str枚m E, 脰stgren CJ, Nystrom FH, Wijkman MO. Associations between fruit consumption and home blood pressure in a randomly selected sample of the general Swedish population. J Clin Hypertens (Greenwich). 2022 Jun;24(6):723-730. doi: 10.1111/jch.14491. Epub 2022 May 2. PMID: 35499960; PMCID: PMC9180314.