Vimbela lezi zokudla uma une-Hypertension
Isihloko sezincomo zokudla nge-high blood pressure kuyinto ethakazelisayo. Ngakolunye uhlangothi, luyinkimbinkimbi kakhulu futhi lulokhu lugxila ekucwaningweni kokucwaninga okungenani amashumi amathathu. Ngakolunye uhlangothi, iningi lezincomo zokudla ngegazi eliphezulu lifana nezincomo zokudla okunempilo ngokujwayelekile.
Kodwa kungakhathaliseki ucwaningo lwamuva, kunezinto ezithile okufanele uzigweme uma unesifo somfutho wegazi ophezulu. Ngakho-ke uma ulandela ukucindezelwa kwegazi eliphezulu ukusiza ukuphatha isimo sakho, qiniseka ukuthi ubukela lezi zinhloli ezintathu ezikhona.
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Utshwala Abantu abane-high blood pressure akufanele baphuze utshwala. Ngesikhathi izifundo zibonisile ukuthi amazinga aphansi okudla okudakwa angaba nemiphumela yokuzivikela enhliziyweni futhi angase anciphise ingozi yokuthuthukisa umfutho wegazi ophakeme, ucwaningo luye lwabonisa ngokucacile ukuthi ukuphuza utshwala esimweni sokucindezeleka kwegazi okukhona kakunempilo.
Utshwala ngokuqondile luphakamisa ukucindezelwa kwegazi, futhi luqhubeka nokulimaza izindonga zemithambo yegazi , okungavuselela ukucindezeleka kwegazi futhi kwenze kube nzima kakhulu ukwelapha, kuyilapho kanye nokwandisa ingozi yezinkinga.
Uma ungafuni ukuthatha isinyathelo sokuqeda konke utshwala, i-American Heart Association kanye neNational Institute of Diabetes kanye ne-Digestive and Kidney Diseases bathi ukuphuza utshwala kuphela ngokulinganisa, okungaphezu kweziphuzo eziyi-1 kuya kwezingubili ngosuku abesifazane abaningi, ababili kubantu abaningi). Isiphuzo ngu-12 oz ozodwa. ubhiya, 4 oz. iwayini, 1.5 oz. imimoya engu-80 yobufakazi noma i-1 oz. imimoya eyi-100-ubufakazi.
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Usawoti Kwamanye abantu, ukudla usawoti oluningi kungenza ukucindezeleka kwegazi kubi kakhulu. Kwezinye, inani elifanayo lokusetshenziswa kasawoti angeke libe nethonya. Inkinga yukuthi akekho udokotela noma usosayensi ongatshela ukuthi yiliphi isiguli somuntu ngamunye kuze kube sekwephuzile.
Lokhu, kuhlangene neqiniso lokuthi usawoti oluningi lubi enhliziyweni kungakhathaliseki isimo sengcindezi segazi, kusho ukuthi i- sodium encishisiwe yincenye ephakanyisiwe kakhulu yokudla okunempilo . Lezi zincomo zibaluleke kakhulu ekubekeni kwe-high blood pressure high ngenxa yezinkinga zezinso.
Yize kungase kube nzima ekuqaleni ukudla ukudla okuphansi-sodium, uzolungisa ngokushesha iziqu zakho zokunambitheka uma unamathela amasonto ambalwa. Ukulungiselela ukudla kwakho ekhaya kusuka izithako eziphelele kunokuba udle ukudla okucutshungulwayo noma ukudla ezindaweni zokudla kuyindlela elula yokulawula isobhodi ekudleni kwakho.
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Amafutha Amafutha agcwele amafutha nama-trans amabi kabi kokubili inhliziyo nemithambo yegazi. Ngenxa yokuthi uhlelo lokujikeleza luvele lubhekene nokucindezeleka okuningi ekubekeni kwe-high blood pressure, ukucindezeleka okwengeziwe kungabhubhisa.
Ukucindezeleka okukhulu kwegazi ukudla kufanele kufake inani elincane lamafutha agcwele (okubomvu inyama, ukudla okusheshayo), kanye nokulinganisela kwamanye amafutha (iminqumo, amafutha e-canola), ukugwema amafutha ashisayo. Esikhundleni sokudla okubomvu, ujabulele izinhlanzi, izinkukhu, imbewu, amantongomane nobhontshisi. Usengakwazi ukudlala ngezikhathi ezithile zokusikeka okunomzimba obomvu. Jabulela imikhiqizo yobisi engenamuthi noma ephansi.
Ukuhlola inhliziyo-Hlola
Uma uthenga imikhiqizo esitolo, bheka i-Heart-Check mark evela ku-American Heart Association. Lokhu kumaka kule ilebula kubonisa ukuthi umkhiqizo uhlangabezana nesilinganiso se-AHA samanoni agcwele, ama-trans trans, ne-sodium yokukhonza okulodwa.
I-DASH Yokudla Plan
Uma ufuna indlela ehlelekile kakhulu yokudlulela ekudleni komfutho wegazi ophezulu, bheka i-DASH yokudla isu, esho izindlela Zokudla Zokuyeka Ukucindezeleka.
> Imithombo
- > Izinyathelo Eziyisihlanu Ezilula Zokulawula Ukucindezeleka Kwegazi. I-American Heart Association.
- > Umfutho wegazi ophezulu nokudla. I-MedlinePlus NIH.
- > Ukunciphisa Utshwala Ukulawula Ukucindezeleka Kwegazi Eliphakeme. I-American Heart Association.
- > Ukulawula Ukucindezeleka Kwegazi Ngesidlo Sempilo Enempilo. I-American Heart Association.
- > Ukulawula Ukucindezeleka Kwegazi Ngesidlo Sempilo Enempilo. I-American Heart Association.