Yeyiphi imikhwa yokutya enza abantu bathambekele kuxinzelelo lwegazi oluphezulu?

Yeyiphi imikhwa yokutya enza abantu bathambekele kuxinzelelo lwegazi oluphezulu? Umntu ufanele anikele ingqalelo ekutyeni ngexesha lomthendeleko wentwasahlobo ukuthintela i-hyperterension?

Abantu abanemikhwa ethile yokutya bathambekele kakhulu ekuphuhliseni uxinzelelo lwegazi oluphezulu. Ukutya okuphezulu kwe-sodium (ityiwa), ukuselwa kakhulu kokutya okugqityiweyo, amanqanaba aphezulu anethatyambile, athambeke kwi-potassium, i-fiber ephantsi, kunye nokusela kakhulu kotywala zonke izinto ezinokuba negalelo kwi-hyperterension.

Ngexesha loNyaka oMtsha waseTshayina (umnyhadala wasentwasahlobo) okanye naliphi na ixesha lomthendeleko, kubalulekile ukuba nengqondo yakho yokutya ukuthintela uxinzelelo lwegazi oluphezulu. Nazi ezinye iingcebiso:

Umda wesodium thake:

Kulumkele ityiwa kakhulu ekuphekeni nasetafileni.

Lumka ngokutya okuqhubekileyo kunye nokupakisha, njengoko zihlala zinamanqanaba aphezulu eSodium.

Khetha iindlela zokupheka ezinempilo:

Khetha ukuqhuba, ukubilisa, okanye ukuvuselela ukutya okunzulu.

Sebenzisa i-oils esempilweni njengeoli yomnquma okanye ioyile yeCanola ngokumodareyitha.

Ukusetyenziswa kotywala ngokumodayo:

Ukunciphisa isiselo esinxilisayo, njengotywala obugqithisileyo kunokuba negalelo kuxinzelelo lwegazi oluphezulu.

Bandakanya iziqhamo kunye nemifuno:

Yongeza ukuthathwa kweziqhamo kunye nemifuno, etyebileyo kwi-potassium kunye nezinye izakha-mzimba zibalulekileyo.

Ulawulo lweSayitha:

Yikhumbule ubungakanani besayizi ukuthintela ukona kakhulu, okunokukhokelela kubunzima bokufumana ubunzima kunye nokwanda koxinzelelo lwegazi.

Khetha iiproteni ze-Lean:

Khetha imithombo yolwazi yeproteni, enjengeentlanzi, iinkukhu, i-tofu, kunye ne-legumes, endaweni yenyama enamafutha.

Hlala phantsi

Sela amanzi amaninzi kunye neti ye-herbal ukuze uhlale i-hyddired kwaye ixhase impilo ngokubanzi.

Umda weelekese kunye neziselo zeswekile:

Ukucutha ukusetyenziswa kwesidlo seSaniards kunye nesiselo, njengoko iswekile egqithisileyo inokuba negalelo kukutyeba kakhulu kunye ne-hyperterension.

Hlala usebenza:

Zibandakanye rhoqo ukuze uqhubeke nobunzima obunempilo kwaye ukhuthaze impilo yentliziyo.

Jonga uxinzelelo lwegazi :

Jonga rhoqo uxinzelelo lwegazi, ngakumbi ukuba unezinto zomngcipheko kwi-hyperterension.

Ngokamkela ezi zinto zokutya ezinempilo kunye nendlela yokuphila esemdaka ngexesha lomthendeleko wentwasahlobo nangaphaya, unokunciphisa umngcipheko wokuphuhlisa uxinzelelo lwegazi oluphezulu kwaye ukhuthaze intlalo-ntle.