Nakuba kubalulekile ukuba wonke umuntu adle ukudla okunempilo, labo abane-high blood pressure bangase badinge ukukhokha ngokukhethekile lokho abakudlayo. Ukudla ukudla okunempilo enempilo kuyisici esibalulekile ekulawuleni umfutho wegazi nokunciphisa ingozi yezimo ezihlobene nomfutho wegazi ophezulu njengesihlungu senhliziyo, isifo senhliziyo nesifo sohlangothi.
Izimiso eziyisisekelo zokudla okunempilo ziyisisekelo salabo abanegazi eliphezulu. Lezi zihlanganisa nokudla ukudla okuncane emafutheni agcwele kanye nama-trans, amashukela e-sodium ne-added. Ukuze kukusize unamathele emigomweni yakho, ukugcina idayari yalokho okudlayo kungasiza. Qaphela ukukhonza ubukhulu, imvamisa yokudla nokudla okulula, nokuthi ngabe udla okungenani noma ngaphansi ngezikhathi zokucindezeleka.
Kodwa-ke, uma ufuna uhlelo lokudla okunomsoco oluchaza kahle ukuthi yini okufanele uyidle futhi ungayidli, ungase ucabangele uhlelo lwe-DASH, olumele izindlela zokudla zokumisa ukucindezeleka. Lolu hlelo, olwamukelwa yi-American Heart Association, luye lwafakazelwa ngokuphumelelayo ekunciphiseni kokubili ukucindezeleka kwegazi le-systolic kanye ne-diastolic yazo zonke izinhlobo zeziguli.
Uhlelo lwe-DASH ligcizelela ukunciphisa ukudla kwakho kwamafutha, ukudla okubomvu, amaswidi, kanye neziphuzo zoshukela ngenkathi udla ukudla okuningi kusuka ezigabeni ezilandelayo.
1 -
Zonke okusanhlamvu Ukudla okuphelele okusanhlamvu kuhle kakhulu kuwe. Ziwumthombo onamandla we-carbohydrate eziyinkimbinkimbi (umthombo omuhle wesikhathi eside) futhi ungasiza ukulawula uketshezile kanye nokwehliswa kwe-hormone njenge-insulin.
Lezi zindlela zokulinganisa i-hormone zingasiza ukunciphisa isisindo somzimba nesisindo esiphansi, okuyisinye isici esibalulekile sokulawula ukucindezeleka kwegazi. Engeza lokhu okulandelayo ekudleni kwakho ukuze ukhulise ukudla kwakho konke okusanhlamvu:
- Izinkwa ezimnandi
- Imikhiqizo ye-oat yemvelo
- Ibhali
2 -
Izithelo nemifino Mhlawumbe ucezu olujwayele kakhulu lwezeluleko zokudla: badle izithelo nemifino eminingi. Ziwumthombo omuhle wamandla aqinile, amakholori aphansi, ukusiza ukuvimbela ukudla, futhi usebenze ukulawula ushukela wegazi kanye ne-cholesterol. Zibuye zibe umthombo omkhulu wamavithamini namaminerali.
Umthetho olula wezithupha okumelwe ukhumbule ukudla okungenani imibala emithathu yemifino ngokudla ngakunye. Ngakho-ke, izingcezu ezimbalwa zesanqante, utamatisi amabili we-cherry, nokusetshenziswa kwemifino eluhlaza, amaqabunga amaqabunga azokwenza ubuqili. Khumbula futhi ukuthi uma kuziwa ekuphekeni izithelo nemifino, ukuhamba kwe-steaming kungcono kunokubilisa, kanti ezinye izondlo zokudla zikholelwa ukuthi okuhlaza kungcono kakhulu.
3 -
Izidlo ezinomsocoNgokwesiko, izilwane ezinomzimba ziye zabonakala njenge
- Izinkukhu (inyama emhlophe)
- Inhlanzi
- Ingulube enomfutho
Ngokukhula okuqhubekayo kokukhetha kokudla, noma kunjalo, ezinye izinketho ezintsha ezithakazelisayo ziyatholakala. Kulabo abathokozisa ukunambitheka kwe-steak, noma bathanda ama-tacos aneziphuzo, ukutholakala okwandayo kokubili ubhujane nenyoni kufanele kubheke. I-Buffalo iyakuthanda cishe efana nenyosi kodwa ukukhonza kuqukethe ngaphansi kwesigamu samafutha futhi ingxenye eyodwa kwezintathu zamakhalori ekukhonzeni inyama yenkukhu emhlophe! Intshontshi ifakwe ngendlela efanayo esiteji sempilo. Zombili zingasetshenziswa kunoma iyiphi iresiphi ebiza inkabi.