Ukuba nomfutho wegazi ophakeme kuvame kakhulu kunalokho esikucabangayo, kodwa okukhathazayo ngempela inani elikhulu labantu abangazi ukuthi ukudla okuthile kungase kube kubi kakhulu isimo sabo. Ungase uzinakekele, uzama ukuphila impilo enempilo, kodwa ngaphandle kokuqaphela, ukudla kwakho kwansuku zonke kungase kusebenze ngokumelene nawe.
Ukulawula umfutho wegazi ophakeme kuwumsebenzi wansuku zonke lapho ukudla kudlala indima ebalulekile . Akukhona mayelana nokuzidela okukhulu noma ukukhathazeka kakhulu ngokuluma ngakunye, kodwa mayelana nokuqonda ukuthi yikuphi ukudla okufanele ukugweme noma ukukhawulele ngangokunokwenzeka, nokuthi kungani, ukuze uvikele inhliziyo yakho kanye nempilo yakho yesikhathi eside. Lapha sikuchaza ngokuningiliziwe, kalula, futhi ngaphezu kwakho konke, ngendlela ewusizo, ukuze ukwazi ukulawula inhlalakahle yakho kusukela namuhla.
Iyini i-hypertension futhi kungani iyingozi kangaka?
Umfutho wegazi ophakeme , noma umfutho wegazi ophakeme, kwenzeka lapho amandla egazi esunduza ezindongeni zemithambo yegazi ehlala ephakeme isikhathi eside. Ukufundwa komfutho wegazi okungu- 140/90 mmHg noma ngaphezulu kubhekwa njengomfutho wegazi ophakeme . Nakuba kuvame ukunganakwa ngoba akubangeli izimpawu ezisobala, ngokuhamba kwesikhathi kungalimaza imithambo yakho yegazi, inhliziyo, izinso, ngisho namehlo akho, okwandisa ingozi yokuhlaselwa yinhliziyo, isifo sohlangothi, nezinye izinkinga ezinkulu zempilo.
Akumangalisi ukuthi yaziwa ngokuthi "umbulali othule ." Yingakho kubalulekile ukuthatha isinyathelo ngokushesha okukhulu, ukwamukela indlela yokuphila enempilo lapho ukudla okunempilo kudlala indima ephambili khona.
Yiziphi izakhamzimba ezinethonya elikhulu kumfutho wegazi?
Isihluthulelo sokulawula umfutho wegazi lakho asigcini nje ngobuningi bokudla okudlayo, kodwa futhi nekhwalithi yezakhamzimba ozidla nsuku zonke. Izici eziyinhloko zokulawula umfutho wegazi yilezi:
- Isodiyamu: Ukugcina uketshezi okweqile kuholela ekwandeni komfutho wegazi ngokushesha.
- I-Potassium: Ilawula ibhalansi yoketshezi futhi isiza ukulwa nemiphumela ye-sodium.
- Amafutha agcwele kanye nama-trans: Bavimbela impilo yemithambo yegazi futhi bakhuthaze ukwanda kwe-cholesterol.
- Ushukela owengeziwe: Bakhuthaza ukukhuluphala ngokweqile kanye nokumelana ne-insulin, zombili izici ezibalulekile ku-hypertension.
- I-Magnesium ne-fiber: Basiza ukugcina imithambo yegazi isesimweni esihle futhi behlise nomfutho wegazi.
- Ama-antioxidants: Ekhona ezithelo nasemifino, ikhuthaza ukuvikelwa kwemithambo.
Ukulinganisela okufanele kwazo zonke lezi zakhamzimba kubalulekile ukuze kugcinwe umfutho wegazi uphansi.
Ukudla okuphakamisa umfutho wegazi: funda ukukubona nokukwehlisa
Uma unomfutho wegazi ophakeme, amaqembu athile okudla ayinkinga kakhulu. Ukunciphisa ukudla kwakho kungenye yezinqumo ezinhle kakhulu ongazenza ukuze uvikele impilo yakho yenhliziyo nemithambo yegazi.
1. Ukudla okunosawoti omningi noma i-sodium
I-sodium ikhona cishe kuzo zonke izinhlobo zokudla ezicutshungulwayo futhi iyimbangela yokuqala yomfutho wegazi ophakeme ekudleni. Iziphathimandla zezempilo zincoma ukuthi ingadluli ku- 2.300 mg we-sodium ngosuku (ngaphansi kwethisipuni elilodwa likasawoti wetafula), yize kungcono ukuthi ibe ngaphansi kuka -1.500 mg kubantu abanomfutho wegazi ophakeme.
Empeleni, lezi yizigebengu eziyinhloko:
- Inyama ephekiwe namasoseji (i-ham, i-salami, i-chorizo, ubhekeni, amasoseji, njll.)
- Ukudla okulula okunosawoti (ama-chips, amantongomane anosawoti, ama-popcorn, njll.)
- Amasobho ekheniwe kanye nama-broths okuhweba
- Amasoso embonini kanye nokudla okuphekwe ngaphambilini (imayonnaise, i-ketchup, isoso yesoya, izitsha ezilungisiwe, njll.)
- Ushizi ophulukisiwe futhi ocutshungulwayo
- Isinkwa esimhlophe namakhekhe asezimbonini
- Ama-appetizers aqoshiwe (ama-olive, ama-gherkins, ama-capers, njll.)
- Ama-cubes we-stock kanye nama-flavour
Qaphela ukuthi i-sodium "ingafihlwa" ngisho nasekudleni okungabonakali kunosawoti, ngakho-ke kubalulekile ukufunda amalebula. Njalo funa imikhiqizo engaphansi kuka-0,5g kasawoti ku-100g , futhi uma upheka, sebenzisa izinongo namakhambi ukuze uthuthukise ukunambitheka.
2. Amafutha asuthisiwe nama-trans: esinye isitha esikhulu
Amafutha angenempilo akhulisa i-cholesterol embi (i-LDL) futhi aphazamisa ukusebenza kahle kwemithambo yegazi. Anciphise ngangokunokwenzeka:
- Inyama enamafutha (inyama yenkomo, ingulube, iwundlu)
- I-Viscera, i-charcuterie namasoseji
- Imikhiqizo yobisi yonke (ubisi, ushizi ophulukisiwe, ibhotela, ukhilimu)
- Imikhiqizo yezimboni enamafutha e-trans (amakhekhe, amakhekhe, amakhukhi, ukudla okuphekwe ngaphambilini, njll.)
- Imikhiqizo ethosiwe negayiwe
- Ibhotela, imajarini, nesinqumelo
Khetha amafutha anempilo njenge-extra virgin olive oil, i-avocado noma amantongomane emvelo (ngaphandle kosawoti noma ushukela owengeziwe).
3. Ushukela owengeziwe futhi ocutshungulwe kakhulu
Ushukela omningi uholela engcupheni enkulu yokukhuluphala, isifo sikashukela, ngakho-ke umfutho wegazi ophakeme . Uzothola ushukela 'ofihliwe' ku:
- Iziphuzo ezibandayo neziphuzo ezinoshukela
- Amakhekhe asezimbonini namakhekhe
- Amaswidi, amaswidi nezibiliboco
- Okusanhlamvu kwasekuseni okunoshukela
- Amasoso wezimboni kanye nezingubo zokugqoka
Isincomo ukuthi kuncishiswe ukudla okucutshungulwe kakhulu futhi kubekwe phambili imikhiqizo emisha.
4. Utshwala ne-caffeine
Utshwala bungakhuphula umfutho wegazi futhi bungaphazamisa eminye imithi yokwelapha umfutho wegazi ophakeme. Nciphisa ukuphuza kwakho ingilazi eyodwa yewayini ngosuku uma uphuza utshwala, futhi ugweme utshwala obucwengekile.
Ngokuqondene ne-caffeine, imiphumela yayo iyahlukahluka, kodwa ingabangela ukukhuphuka komfutho wegazi. Gwema ikhofi ngokweqile, itiye elimnyama, noma iziphuzo ezinikeza amandla. Uma unemibuzo, xhumana nodokotela wakho ngaso sonke isikhathi.
5. Eminye imikhiqizo okufanele uyiqaphele
- Ukudla kwasolwandle (ngenxa yokuqukethwe kwe-sodium ephezulu)
- Izithelo kusiraphu, candied noma dehydrated noshukela added
- Imifino egcinwe noma efakwe emanzini
- Ama-legumes nama-chips, ukudla okulula okufakwe esikhwameni
Njengoba ubona, isimiso esiyisisekelo sicacile: uma sisha futhi singacutshungulwanga kahle, kungcono kakhulu umfutho wegazi lakho.
Yini engingayidla uma ngine-high blood pressure?
Ukugwema ukudla okuthile akusho ukuthi ukudla kwakho kufanele kube yisicefe noma kungaphelele. Kuningi ukudla okumnandi, okungokwemvelo okuzokusiza ugcine impilo yakho yenhliziyo nemithambo yegazi:
- Izithelo ezintsha, ikakhulukazi ubhanana, amajikijolo, amawolintshi, ikhabe noma i-kiwi ngomnikelo wabo we-potassium nama-antioxidants.
- I-Verduras kuzo zonke izinhlobo zayo: i-broccoli, isipinashi, izaqathe, ama-artichokes, i-chard, isitshalo seqanda, iklabishi, njll.
- I-Legumes (ubhontshisi, uphizi, udali, uphizi) namantongomane emvelo.
- Okusanhlamvu okuphelele: isinkwa sikakolweni ne-pasta, irayisi elinsundu, ama-oats.
- I-Pescado, ikakhulukazi okwesibhakabhaka (i-salmon, i-mackerel, i-sardines, i-trout) ebhakwayo noma e-steamed.
- Inyama emnandi njengenkukhu, i-turkey noma unogwaja, ihlale ingenasikhumba futhi kungcono iyosiwe, ibhakwe kuhhavini noma ifakwe ngesitimu.
- Ubisi olunamakhemikhali (ubisi, iyogathi, ushizi omusha onamafutha amancane).
- amafutha anempilo: extra virgin olive oil, ukwatapheya.
- Amaqanda kuze kufike kokukodwa ngosuku, okungcono kuphekwe noma kugosiwe.
Ukudla kwe-DASH: imodeli efanelekile yeziguli ezinomfutho wegazi ophakeme
Ukudla kwe-Dietary Approaches to Stop Hypertension (DASH) kwaziwa emhlabeni wonke njengokudla okuphumelelayo kakhulu ekwelapheni nasekuvimbeleni umfutho wegazi ophakeme. Kusekelwe kulokhu:
- Ukudla okuningi kwakhiwe izithelo, imifino kanye nemifino
- Okusanhlamvu, amantongomane kanye nezinhlamvu eziphelele njengomthombo oyinhloko wama-carbohydrate
- Imikhiqizo yobisi e-skimmed noma enamafutha aphansi
- Inhlanzi kanye nenyama engenamafutha, ukugwema ezibomvu nezicutshunguliwe
- Ukunciphisa ukusetshenziswa kwe usawoti, ushukela owengeziwe, namafutha agcwele noma aguquguqukayo
Ukulandela uhlobo lwe-DASH kugcina umthamo we-sodium ungaphansi kuka-2.300 mg ngosuku, okuthuthukisa umfutho wegazi onempilo.
Isibonelo semenyu yamasonto onke yomfutho wegazi ophakeme
Akumele wenze izinto zibe nzima: nali umbono olula wemenyu ongakukhuthaza:
- Ukudla kwasekuseni: Isinkwa sikakolweni esinoshizi omusha kasawoti omncane kanye notamatisi + ucezu lwesithelo.
- Ekuseni: Idlanzana lamantongomane kanye neyogathi yemvelo enamafutha aphansi.
- Ukudla: Isaladi exutshiwe + inhlanzi ebhakiwe noma inyama engenamafutha eyosiwe + ucezu lwesithelo.
- Dinner: Ukhilimu wemifino + i-turkey eyosiwe + i-kiwi.
Ngaso sonke isikhathi lungisa amanani nokudla ngokuvumelana nentando yakho kanye nezidingo zakho.
Ubuciko bokupheka ngaphandle kukasawoti: amathiphu nezinye izindlela
Ukunciphisa usawoti akusho ukuthi uzolahlekelwa ukunambitheka. Kunezinhlobo eziningi zamakhambi nezinongo ezizokusiza ukuthi ungeze ukunambitheka ezitsheni zakho ngaphandle kokubeka impilo yakho engcupheni.
- Upelepele, i-paprika, isinamoni, i-bay leaf, i-rosemary, i-thyme, i-oregano, i-basil, i-dill ...
- I-garlic, u-anyanisi, i-ginger noma ilamula ukuze uhlanganise inyama nenhlanzi
- I-Curry, i-nutmeg ukunikeza ukuthinta okukhethekile kumasobho nezitshulu
- Uviniga, ujusi we-lime noma lwesinaphi esithambile sokugqoka namasaladi
Ukhiye uwukuhlola kancane kancane uze uthole izinhlanganisela ozithanda kakhulu.
Qaphela "usawoti ofihliwe" futhi ufunde ukufunda amalebula
Imikhiqizo eminingi ebonakala ingenabungozi iqukethe inani elikhulu le-sodium. Ukuze ugweme ukuwela kulolu gibe:
- Funda njalo ulwazi lokudla okunempilo futhi beka phambili imikhiqizo engaphansi kuka-0,5 g kasawoti nge-100 g.
- Qinisekisa ukuthi usawoti noma i-sodium ayifakiwe ohlwini lwezithako zokuqala.
- Gwema okokugcina, ukhukhamba, nezitsha eziphekiwe noma nini lapho kunokwenzeka.
Eminye imikhuba enempilo yokulawula umfutho wegazi ophakeme
Ukudla kuyingxenye kuphela yezibalo. Ukuze ugcine umfutho wegazi lakho ulawulwa, ungakhohlwa:
- Zilolonge umzimba olinganiselayo cishe nsuku zonke (ukuhamba, ukubhukuda, ukudansa, noma ukugibela ibhayisikili).
- Gcina isisindo esinempilo.
- Gwema ugwayi futhi unciphise ukucindezeleka.
- Kala umfutho wegazi lakho njalo.
Uma unemibuzo noma ubunzima bokwenza izinguquko ekudleni kwakho, kungcono ukukhuluma nodokotela wakho noma isazi sokudla esibhalisiwe. Ukudla okuhlukahlukene, kwemvelo, nokulinganiselayo kuyindlela engcono kakhulu yokuphatha umfutho wegazi ophakeme nokujabulela impilo ende nenempilo.
Khumbula ukuthi ukwazi ukuthi yikuphi ukudla okungabangela umfutho wegazi ophakeme nokuthi ungawushintsha kanjani ekudleni kwakho kwansuku zonke kusiza ukuhlukanisa phakathi kwempilo yenhliziyo ezinzile kanye nengozi ephakeme yokugula okubi kakhulu. Ngokwenza izinguquko ezincane nokukhetha imikhiqizo emisha, ecutshungulwe kancane, ngeke nje uvikele umfutho wegazi lakho, kodwa futhi nezinga lakho lempilo.