Ukuba ufunyaniswe ukuba unehypertension, okanye uxinzelelo lwegazi oluphezulu , ugqirha wakho mhlawumbi uye wakucebisa ukuba wenze uhlengahlengiso oluninzi kwindlela yokuphila, njengokuzilolonga kunye nokutshintsha ukutya. Ngokutsho kweNational Institutes of Health (NIH), ukutya ukutya okunomsoco, ukutya okuphantsi kwe-sodium kunokunciphisa uxinzelelo lwegazi ngokwemvelo.
Izindululo zokutya zibandakanya ukubeka phambili uKutya okungalungiswanga
Iingcebiso zokutya ezivela kwiNational Heart, Lung, kunye neGazi Institute - ebizwa ngokuba yi-Dietary Approaches To Stop Hypertension, okanye ukutya kwe-DASH ngokufutshane - ukukhuthaza ukutya iziqhamo, imifuno, ukutya okuziinkozo, ubisi olunamafutha aphantsi, imithombo yeprotheyini efana nentlanzi kunye neenkukhu, iimbotyi, amandongomane kunye ne-oyile yemifuno, ngelixa ikwanciphisa amafutha ahluthayo, ukutya okucolisiweyo, ukutya okucolisiweyo kunye nokutya okucociweyo.
Inzuzo yokufumana ezi zondlo ngokutya okupheleleyo, kunokusebenzisa izongezo, kukuba umzimba wethu uyakwazi ukuzisebenzisa ngcono. 'Amaxesha amaninzi xa sisandul 'ukwahlula isondlo esisodwa esicinga ukuba silungile, njenge-omega-3 fatty acids, i-vitamin C, okanye i-vitamin E, kwaye inikwe njengepilisi egxininisiweyo, ibonakaliswe ukuba ayisebenzi okanye ayisebenzi ngokupheleleyo xa ithelekiswa nokutya kwendalo,' uDkt Higgins uthi.
Utshintsho kwindlela yokuphila ecetyiswayo Igazi elonyukayo
I-American Heart Association ikhuthaza abantu abanoxinzelelo lwegazi oluphezulu ukuba:
Yitya ukutya okutyebileyo ngeziqhamo, imifuno, ukutya okuziinkozo, intlanzi neenkukhu ezingenalusu
Nciphisa utywala
Yandisa umsebenzi wabo womzimba
Yehla emzimbeni
Ukunciphisa inani le-sodium ekudleni kwabo
Yeka ukutshaya
Lawula uxinzelelo
Ukuba unexhala malunga noxinzelelo lwegazi, inyathelo lokuqala kukubona ugqirha wakho, ukuze ujongwe uxinzelelo lwegazi. Emva koko, emva kwengxoxo kunye nomboneleli wakho wezempilo, kunokunceda ukuqala ukubandakanya okunye kokutya kwizidlo zakho. Incasa yakho kunye nentliziyo yakho iya kukubulela.
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