7 Ukudla Okuthinta Ukucindezeleka Kwegazi

Ukudla okuningi kungathinta ingcindezi yegazi - ezinye (njengezinto ezibuthakathaka ezitholakala ekhofi nasetiyi) isikhathi esifushane, abanye (njengosawoti) esikhathini eside. Ukwazi ukuthi yikuphi ukudla okudla okungaphezulu - nokuthi yini okufanele uyigweme - kungenza umehluko enempilo yakho yenhliziyo. Izakhi zomzimba kanye nokudla okubalwe ngezansi kuboniswe ukuthi kuthinte umfutho wegazi.

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Usawoti

Nakuba kungavumelani ngendima eqondile eyenziwa ngosawoti ekucindezelweni kwegazi eliphezulu, akukho mbuzo ukuthi ukucindezeleka kwegazi nokudla kosawoti kuhlobene. Ubufakazi obunamandla bubonisa ukuthi abanye abantu bangase bazwele kakhulu usawoti nokuthi ukusetshenziswa kasawoti kungababeka engozini ephakeme yesifo senhliziyo. Ngenkathi imininingwane ingakapheli, ukuqaphela ukudla kwakho usawoti kungasiza ekunciphiseni ingozi yokucindezeleka kwegazi noma ukwenza lula ukucindezeleka kwegazi .

Okuningi

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I-caffeine

I-caffeine iyisisusa esitholakalayo itiye, ikhofi, i-cocoa namanye ama-sodas. Kujabulisa isimiso sezinzwa zomphakathi futhi kwandise izinga lokushaya kwenhliziyo, isilinganiso se-metabolic, nokucindezelwa kwegazi. Le miphumela, yilezi zesikhashana nje kuphela, kanti imiphumela yesikhathi eside ye-caffeine ukusetshenziswa ingase ikumangaze. Ucwaningo oluningi luye lwabonisa ukuthi ukuphuza ikhofi evamile akuxhunywanga ne-hypertension futhi ezimweni eziningi, ikhofi yokudla njalo inganciphisa ingozi yokucindezeleka kwegazi.

Okuningi

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Utshwala

Ucwaningo luye lwabonisa ukuthi ukuphuza utshwala obulinganiselayo kubonakala sengathi kuvikela ekubhekaneni negazi eliphezulu, ukuhlasela kwenhliziyo nezinye izifo zenhliziyo. Imfundiso yukuthi utshwala luthinta izindonga zemithambo yegazi, lishintsha ukuqina kwawo futhi lishintshe indlela abasabela ngayo eminye imiyalezo "yokucindezeleka" ethathwe amahomoni. Ukuhlanganiswa kwale mibi emibili kuholela ekucindezeni kwegazi eliphansi kanye nomsebenzi omncane wenhliziyo yakho. Nokho, ngokweqile ngokweqile, utshwala buba nemiphumela ehlukile - kukhulisa ukuqina komkhumbi wegazi, kuphakamisa izinga jikelele lokucindezeleka, futhi kubeka izidingo eziphakeme enhliziyweni.

Okuningi

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Folic Acid

I-folate - i-vitamin B etholakala eminye imifino, izithelo ze-citrus nobhontshisi - kanye ne-folic acid (etholakala kukudla okuningi nesinkwa e-US) ingasiza ekunciphiseni ukucindezelwa kwegazi (nokuvimbela ukuqala komfutho wegazi ophakeme) ngamanani ama-micrograms angu-800 ngosuku - isabelo semali nsuku zonke esiphakanyisiwe kabili. Ukubamba? Imiphumela emihle ye-folic acid iye yaboniswa kuphela kwabesifazane. Ucwaningo lwe-2015 lwathola ukuthi i-folic acid supplementation yanda ukuvetadilation (ukuvulwa kwemithambo yegazi evumela ukuthi igazi ligeleke ngokukhululekile) kubantu abadala asebekhulile, kodwa hhayi abantu abadala.

Okuningi

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Potassium

I-potassium i-electrolyte ebalulekile etholakala kumazambane, i-yogurt, inhlanzi, i-avocad kanye ne-squash yasebusika. Abaningi baseMelika abatholi inani eliphakanyisiwe ekudleni kwabo (4.700 mg / ngosuku kubantu abadala). Ukungadli i-potassium ngokwanele kuholela ekwandeni kwengcindezi yegazi kanye nengozi eyengeziwe yokushaywa yisifo. I-potassium kungenzeka isebenza ngokushintsha indlela imithwalo yegazi ephendula ngayo imiyalezo ethile yamakhemikhali emzimbeni, ewusizo ukuyigcina idlalela futhi ikhululekile. Ukudla izinhlobo ezihlukahlukene zokudla - kubandakanya izithelo nemifino, inhlanzi nemikhiqizo yobisi - kubalulekile ekuvimbeleni nasekulawuleni ukucindezelwa kwegazi eliphezulu.

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I-Magnesium

I-Magnesium ingumsoco otholakala ekudleni okuningi, njengezinhlamvu ezigcwele, i-yogurt, nemifino eluhlaza okwesibhakabhaka, kanye nama-supplements, idlala indima ekulawuleni ukucindezelwa kwegazi.

Nakuba izithasiselo ze-magnesium zibonakala zinomphumela omncane (nakuba ophawulekayo) ekucindezelweni kwegazi, ukudla okuphezulu ku-magnesium kubonakala kunciphise ukucindezelwa kwegazi. Ukudla okuphezulu ku-magnesium (njengokudla kwe-DASH), kubuye kube phezulu kwezinye izingcindezi zegazi-ezinciphisa izakhi, njenge-potassium ne-calcium.

Okuningi

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I-Vitamin D

I-Vitamin D iyisidlo esibalulekile esilawula imisebenzi eminingi emzimbeni emzimbeni. Ngokuyinhloko sithengisa izinto zethu zikaD ngokukhanya kwelanga, nakuba kutholakala nokudla okunye, njengezinhlanzi ezinamafutha nobisi.

Kuyasiza ukulawula izinga le-calcium egazini futhi kunomthelela ekulawulweni komfutho wegazi . Idatha ayicaci ukuthi yini - uma ikhona - ukuvikelwa kungatholakala ku-vitamin D, kodwa kukhona ubufakazi obunamandla obonisa ukuthi ukungakwazi ukutholakala kwe-vitamin D kungaholela ekucindezeni kwegazi eliphezulu nezinye izinkinga zenhliziyo. Uma uhlala enyakatho kumgqa we-Mason-Dixon, amathuba kungenzeka ukuthi awutholi okwanele D futhi kungase kudingeke ukuba wengeze.

Okuningi