Emma Miller
Ngokutsho koMbutho wezeMpilo weHlabathi, inani labantu abadala abane-hypertensive (i-30-79 iminyaka ubudala) liye laphindaphinda kabini kwiminyaka eyi-30 edlulileyo ukuya kwi-1.28 billion. Phantse isiqingatha saba bantu abaqondi ukuba banoxinzelelo lwegazi oluphezulu.
Ngokufuthi, ukugcina ubunzima bakho, ukwenza umthambo, ukuyeka icuba, nokusela utywala ngobungcathu kwanele ukuphepha ingxaki efana noxinzelelo lwegazi oluphezulu.
Yintoni ongamele uyitye kwaye usele kunye noxinzelelo lwegazi
Izindululo zeNkonzo yezeMpilo yeSizwe yaseBritani zithi ukuze ugcine uxinzelelo lwegazi lwakho luqhelekile, kubalulekile ukuba kuqala uthintele ukusela ityuwa (ngaphantsi kwetispuni enye ngosuku). Ukubandakanya imifuno enesiqholo kunye neziqholo ekudleni kwakho kunokunceda kule nto - ziya kuhlukanisa incasa yezitya zakho.
Iilekese kunye neswekile eyongeziweyo kufuneka isetyenziswe ngaphantsi. Kunconywa ukuba udle i-5 okanye i-servings encinci ngeveki. Kule meko, i-1 ikhonza i-tablespoon yeshukela okanye i-jam, i-1 iglasi ye-lemonade, kunye nesiqingatha seglasi ye-ayisikrimu. Kwaye kungcono ukuyeka ukutya umgubo kunye nemajarini.
Kwakhona kuyimfuneko ukuyeka ukutya kwenyama enamafutha (i-broths eqinile, ingulube enamafutha, i-bacon, kunye nenyama etshayiweyo).
Abantu abaselayo ikofu nabathandi beti emnyama, iziselo ezinika amandla necola bafanele banciphise ukusela kwabo ukuze balawule uxinzelelo lwegazi. Iziselo ezinjalo zingasetyenziswa kwimilinganiselo ephakathi (ikhofi - akukho ngaphezu kweekomityi ezi-4 ngosuku).
Iziselo ezine-caffeine akufanele zibe ngowona mthombo okanye kuphela umthombo wolwelo kubantu abanoxinzelelo lwegazi oluphezulu. Zimisele ngamanzi, iijusi, kunye nezinye iziselo.
Kukuphi ukutya okutyayo kunye noxinzelelo lwegazi
Oogqirha batusa ukuba balandele ukutya okukhethekileyo kwe-DASH (omele "iindlela zokutya zokuyeka uxinzelelo lwegazi").
Ngokwale ndlela, ukutya kufuneka kubandakanye i-fiber engaphezulu (i-rayisi, isonka, kunye ne-pasta). Ukutya okunjalo kufuneka kube sisiseko sokutya.
Kukwacetyiswa ukuba utye iziqhamo kunye nemifuno eninzi, kwaye ujolise ekutyeni iziqhamo ezi-5 kunye nemifuno yonke imihla.
Iindlela zokutya zokumisa uxinzelelo lwegazi nazo zibandakanya ukusetyenziswa kweemveliso zobisi ezinamafutha aphantsi okanye ezingenawo amafutha (amaxesha angama-2-3 ngosuku).
Kungcono ukutya inyama ephilileyo, ephilileyo (inkukhu, i-turkey, umvundla), ukunika ukhetho kwintlanzi. Akufanele utye ngaphezu kwe-180 grams ngosuku. Kwakhona kunokwenzeka ukuba udle amaqanda, i-1 ngexesha ukuba unoxinzelelo lwegazi oluphezulu.
Akufunekanga uyeke amandongomane, iimbewu, neembotyi. Ziyakwazi ukudliwa kwi-4-5 servings ngeveki.
Yintoni ongayenziyo ngoxinzelelo lwegazi oluphezulu
Ngoxinzelelo lwegazi oluphezulu, akufanele usele utywala, utshaye, utye ukutya okunamafutha okanye usele iisoda ezinoshukela.
Nangona ufanele ukhohlwe malunga nomsebenzi onzima womzimba (ukwakha umzimba kunye nolunye uqeqesho lwamandla) kunye noxinzelelo lwegazi oluphezulu, awukwazi ukwenza nto ngaphandle kokusebenza ngokomzimba (nantoni na ukusuka ekuhambeni ukuya ekusebenzeni egadini kunye nokwenza imidlalo).
Umsebenzi we-aerobic obunzima obuphakathi (okufana nokuhamba ngokukhawuleza okanye ukukhwela ibhayisekile) kufanelekile ukwenza ubuncinane iiyure ezi-2.5 ngeveki. Umsebenzi womzimba wehlisa uxinzelelo lwegazi kwaye unokunceda ukususa ubunzima obugqithileyo obunegalelo ekunyukeni kweengxaki zoxinzelelo lwegazi.
Kukuphi ukutya kunye neziselo ngokukhawuleza ukunciphisa uxinzelelo lwegazi
Iingcali zincomela ukuba abantu abanengxaki yoxinzelelo lwegazi batye ukutya okunciphisa uxinzelelo lwegazi. Ngokukodwa, ukutya okutyebileyo kwi-calcium kunye ne-vitamin D ukuze kufakwe ngcono (ubisi lwe-skim, iyogathi, itshizi, imifuno eluhlaza, i-broccoli, i-tofu, i-almonds, i-seafood, kunye nentlanzi).
Kukwacetyiswa ukuba utye ukutya okucebileyo kwi-potassium (iiorenji, iibhanana, iiapilkosi, iitumato, iitapile ezibhakiweyo, izucchini, ityhuna), kunye ne-magnesium (imifuno enamagqabi, iimbotyi, iicereals).
Kukwacetyiswa ukuba utye ukutya okunceda ukunciphisa imithambo yegazi, efana negalikhi, kunye neziselo ezinciphisa uxinzelelo lwegazi (iti eluhlaza, iti yekart-ade).
Ungawayeki amaqunube amuncu kunye neziqhamo zesitrasi. Yahlula ukutya kwakho ngeecranberries, cranberries, grapefruits, kunye nelemon.
