Yeyiphi imikhwa yokutya eyenza abantu batyekele kuxinzelelo lwegazi oluphezulu?

Yeyiphi imikhwa yokutya eyenza abantu batyekele kuxinzelelo lwegazi oluphezulu?Umntu kufuneka anikele ingqalelo njani ekutyeni ngexesha loMthendeleko waseNtwasahlobo ukuthintela uxinzelelo loxinzelelo lwegazi?

Abantu abanemikhwa ethile yokutya batyekele ngakumbi ekuphuhliseni uxinzelelo lwegazi oluphezulu.Ukutya okuphezulu kwe-sodium (ityuwa), ukusetyenziswa ngokugqithiseleyo kokutya okucutshungulwayo, amanqanaba aphezulu e-saturated kunye ne-trans, i-potassium ephantsi, i-fiber intake, kunye nokusela utywala ngokugqithiseleyo zizo zonke izinto ezinokuthi zibe negalelo kwi-hypertension.

Ngexesha loNyaka oMtsha waseTshayina (uMnyhadala waseNtwasahlobo) okanye naliphi na ixesha leeholide, kubalulekile ukuba uqaphele ukutya okutyayo ukukhusela uxinzelelo lwegazi oluphezulu.Nanga amanye amacebiso:

Ukunciphisa iSodium:

Gwema ityuwa eninzi ekuphekeni nasetafileni.

Kulumkele ukutya okucutshungulweyo nokupakishiweyo, njengoko kudla ngokuba namanqanaba aphezulu esodium.

Khetha iindlela zokupheka ezisempilweni:

Khetha ukutshisa, ukubilisa, okanye ukuqhotsa endaweni yokuqhotsa ngokunzulu.

Sebenzisa ioyile esempilweni njengeoyile yomnquma okanye ioli yecanola ngokumodareyitha.

Ukusetyenziswa kotywala ngokuPhakathi:

Nciphisa iziselo ezinxilisayo, njengoko ukusela ngokugqithiseleyo kunokufak’ isandla kuxinzelelo lwegazi oluphezulu.

Bandakanya iziqhamo kunye nemifuno:

Yandisa ukutya kwakho kweziqhamo kunye nemifuno, ene-potassium eninzi kunye nezinye izondlo ezibalulekileyo.

Lawula ubungakanani beSahlulo:

Qaphela ubungakanani bezabelo ukuphepha ukutya kakhulu, okunokukhokelela ekuzuzeni ubunzima kunye nokwanda kwexinzelelo lwegazi.

Khetha iiprotheyini ezibhityileyo:

Khetha imithombo ebhityileyo yeprotheyini, efana nentlanzi, inkukhu, itofu, kunye nemifuno, endaweni yenyama enamafutha.

Hlala unamanzi:

Sela amanzi amaninzi kunye ne-herbal teas ukuze uhlale u-hydrated kwaye uxhase impilo yonke.

Nciphisa iilekese kunye neziselo ezineswekile:

Nciphisa ukutya okutyiwayo okuneswekile kunye neziselo, njengoko ukutya kakhulu iswekile kunokubangela ukutyeba kakhulu kunye noxinzelelo lwegazi.

Hlala uxakekile:

Yenza umsebenzi oqhelekileyo womzimba ukugcina ubunzima obunempilo kunye nokukhuthaza impilo ye-cardiovascular health.

Jonga uxinzelelo lwegazi :

Jonga rhoqo uxinzelelo lwegazi, ngakumbi ukuba unemingcipheko yoxinzelelo lwegazi.

Ngokwamkela le mikhwa yokutya okunempilo kunye nokukhetha kwendlela yokuphila ngexesha loMnyhadala waseNtwasahlobo nangaphaya, unokunciphisa umngcipheko wokuphuhlisa uxinzelelo lwegazi kunye nokukhuthaza impilo-ntle jikelele.