>>216078597
Takes mental effort more than manual labour, but since you're doing research you could take a liking to it. It's not rocket science. I don't know what level you're trying to reach in you research but QGis provides standardised cartography used officially.
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So I looked online for the data you're using and it comes from a book. I'm sure you'll be able to form vectors on QGis but you'll have to input the numerical data by hand. If you're serious about your research you could also create the data file yourself but I have no idea how to do that.
The advantage of a cartography software, especially a vectorial like QGis, is you can have an organic structure to your map unlike fucking cropping screenshots. With QGis you'll be able to zoom in and out, and move the map, and of course assign data to your vectors, etc. like a 4D piece of information instead of a 2D picture.