Ukudla Okuyishumi Okumele Kugweme Ukucindezeleka Kwegazi

Gcina Isidlo Sakho Sempilweni Ngala Macebiso Ayishumi

Umfutho wegazi ophakeme yisifo sezwe. Cishe ingxenye yesithathu yabaseMelika inomsindo ophezulu wegazi, kanti omunye wesithathu wabantu baseMelika banomfutho wegazi ophakeme kunanjwayelekile, hhayi nje okwanele okwamanje okwamanje obizwa ngokuthi "i-hypertension." Kungakhathaliseki ukuthi une-hypertension (high blood pressure), noma isandulela-ngculazi, ungazuza kwezinye izinguquko ezilula zokudla. Ucwaningo lubonise ukuthi unganciphisa ukucindezeleka kwegazi ngokudla ukudla okunempilo.

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Usawoti

I-sodium yile usawoti, kodwa kukhona "abasawoti abasawoti" ababawosawoti, futhi bangakwazi ukufaka umfutho wegazi ophezulu. I-American average idla ama-milligram angu-3,400 we-sodium nsuku zonke. Lokhu kungaphezu kokuphindwe kabili inani eliphakanyisiwe kuZikhombandlela Zokudla kwabaseMelika. I-CDC incoma ama-milligram angu-1500 ama-sodium nsuku zonke.

Okuningi

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Ukudla okucutshungulwayo

Ukudla okunempilo kulula ukufeza uma ugwema ukudla okucutshungulwayo. Ukudla okusetshenzisiwe kuvame ukugcwala usawoti, isithako esenza ukucindezeleka kwegazi kwakho kuvele. Ukwedlula u-75% kasawoti ekudleni kwakho kuvela ekudleni okufakwe emaphaketheni, futhi unganciphisa uketshezi lwakho ngendlela ephumelelayo ngokugwema lezi zinto. Ukudla okusheshayo nakho kusetshenzwa kakhulu, futhi kugcwele usawoti, wanezela ukuthuthukisa ukunambitheka.

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Ukudla ukudla kanye ne-bacon

Izinyama ezidliwayo nezinambuzane zivame uklanywa futhi zilondolozwe ngosawoti. Enye yezinhlobo ze-Genoa salami inama-milligram angu-910 we-sodium, kanti nakuba izingcezu ezingu-3 ze-turkey ze-deli deli zingabonakala njengezinqumo eziphilile, ingaqukatha ama-milligram angu-1000 we-sodium. Ukukhetha okunempilo kufaka phakathi inyama yenkomo, inyamazane yengulube, inkukhu eqoshiwe noma i-turkey kanye nenkukhu eyosiwe. Njengoba lezi zokudla zingenayo izidakamizwa, kuzodingeka uzizithengise ngamanani amancane, noma ungafisa izingxenye ezincane. Ingxenye eyodwa ye-ounce ekhonza eyodwa eyodwa yeTurkey egosiwe iqukethe ama-milligram angu-40 we-sodium, ngaphandle kwesikhumba. Uma uthatha isinqumo sokuba nenyosi entsha yokugcoba, ukukhonza kwakho ama-ounce amabili kuzoba nama-milligram angu-26 e-sodium.

Ngokumangazayo, isinkwa siphinde sithwale abantu baseSodium, nabaseMelika badla isinkwa esiningi! Ingxenye ngayinye yesinkwa ingaba ne-200 milligram ye-sodium futhi le mali ingafaka phezulu phakathi nosuku. Uma wenza isidlo sasemini, cabanga ukwengeza isaladi ngesigamu sesangweji, ukunciphisa ukungenisa kwe-sodium.

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I-Pizza ene-Frozen

Abaningi baseMelika badla pizza efriziwe okungenani kanye ngesonto! Ngaphezu kokudla okusetshenzisiwe, ushizi nge-pizza efriziwe kungenza uketshezi lwakho lwamafutha aluhlaza. I-sauce yamatamatisi kaningi inezinhlamvu ezingaphezu kuka-400 ze-sodium isigamu sehafu. I-pizza crust inikeza i-sodium engaphezulu, futhi ukwenza i-pizza efriziwe ibe mnandi, abakhiqizi bangezela usawoti owengeziwe ukuze bathuthukise ukunambitheka. Ingxenye eyodwa ye-pizza efriziwe ingaba nama-milligram angaphezulu kuka-1 000 we-sodium.

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Ama-Pickles

Ama-Pickles ayenziwa ngokuwaphilisa ngosawoti usawoti, indlela yokulondoloza ukudla. Umkhonto we-pickle we-dill ungaba nama-milligram angu-300 we-sodium. I-pickle yonke ingaqukatha ingxenye yengxenye yakho ye-sodium enconyiwe yansuku zonke noma ngaphezulu.

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Isobho Sokheniwe

Nakuba ukukhishwa kwesobho kungase kubonakale kuyisinqumo esinempilo, uma ubheka ukucindezelwa kwegazi, kufanele ugweme isobho esikheniwe . Kukhona izinguqulo ezincane ze-sodium ezitholakalayo, futhi ungakwazi kalula ukwenza izobho zakho futhi uzifake ezingxenyeni ezithile. Uma wenza isobho sakho, unganciphisa inani losawoti elisetshenziselwa ukunambitheka, ukufaka ezinye izinongo noma amakhambi.

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Ushukela

Abantu abanesifo somfutho wegazi kufanele bagweme ukudla nokuphuza okuvuthiwe ushukela . Nakuba kungase kube sobala ukuthi ushukela ungaholela ekuzuzeni isisindo futhi ngisho nokukhuluphala, ukudla okuphezulu ushukela kuhlotshaniswa nomfutho wegazi ophezulu. I-American Heart Association incoma ukunciphisa ushukela wakho owengeziwe ku-9 amathisipuni nsuku zonke, uma ungamaduna, namashuuni ayisithupha nsuku zonke uma ungowesifazane.

Okuningi

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Ama-Trans-Fats nama-Saturated Fats

Uma une-hypertension, kufanele ugweme ukudla okuphezulu kumafutha agcwele noma ama-trans-fat. Lawa mafutha angatholakala ekudleni kwemvelo, njengemikhiqizo yobisi, ukudla okubomvu, nesikhumba senkukhu. Amafutha amaningi okudlula ekudleni kwamaMelika atholakala ekudleni okufakiwe, okucutshungulwayo. Amafutha we-Trans ayaziwa nangokuthi amafutha we-hydrogenated, ngoba ayenziwa ngokuhlanganisa amafutha emoyeni ukuze aqiniswe. Amafutha anelisiwe nama-trans ayaziwa ukwandisa izinga lakho le-cholesterol ye-LDL. I-cholesterol ye-LDL uhlobo olubi lwe-cholesterol. Amazinga aphezulu angakwazi ukubuthelela emithanjeni yakho yegazi, okwenza kube nzima futhi okuholela ekwandeni kwengcindezi yegazi kanye nesifo senhliziyo.

Okuningi

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I-caffeine

Iziphuzo ze-caffeinated , njengekhofi, itiye, iziphuzo zamandla, neziphuzo ezithambile ze-caffeinated zingandisa umfutho wegazi. I-caffeine iyisimiso sezinzwa esishukumisayo, futhi isenzo esisodwa se-caffeine ukugxila emithanjeni yakho yegazi, eyophakamisa umfutho wegazi. Ngaphezu kokushukela okutholakala eziphuzweni eziningi ezithambile, i-caffeine ibangela ingozi eyengeziwe.

Okuningi

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Utshwala

Utshwala yisinye isiphuzo sokudla ngokulinganisela. Uma uphuza iziphuzo ezingaphezu kwezintathu ngesikhathi esisodwa, ingcindezi yakho yegazi ingavuka. Ukusetshenziswa okungapheli kotshwala kungaholela ekucindezelweni kwegazi ngokuhamba kwesikhathi, futhi ngisho nesiphuzo esisodwa singashintsha indlela imithi yakho yokucindezela kwegazi isebenza ngayo. Uma ungumuntu ophuza njalo, kufanele uqaphele ukuthi utshwala lungakusiza ukupakisha ngamapounds: kukhona amakholori amaningi ophuza utshwala, futhi uma ukhathele kakhulu, usengozini enkulu yokukhula komfutho wegazi ophezulu.

Okuningi

Umfutho wegazi ophansi ungenye yezinzuzo eziningi zokudla okunempilo.

Unganciphisa ukucindezeleka kwegazi ngokubukela ukudla kwakho nokunciphisa ukusetshenziswa kwakho kokudla okuboniswe ukuthi kubangele ukucindezeleka komfutho wegazi. Ngokugwema izinto eziyishumi zokudla ezibalulwe kulesi sihloko, unganciphisa ukucindezeleka kwegazi futhi uqhubeke ujabulela izinzuzo zempilo enhle.