Umfutho wegazi ophakeme nokudla

Ukwenza izinguquko ekudleni kwakho kuyindlela efakazelwe yokusiza ukulawula umfutho wegazi ophakeme. Lezi zinguquko zingakusiza nokuthi wehlise isisindo futhi wehlise amathuba okuba nesifo senhliziyo nesifo sohlangothi.

Umhlinzeki wakho wokunakekelwa kwezempilo angakudlulisela kuchwepheshe wezokudla ongakusiza wakhe uhlelo lokudla olunempilo. Buza ukuthi yini umgomo wakho wegazi. Ithagethi yakho izosuselwa ezingcupheni zakho nakwezinye izinkinga zezokwelapha.

UKUDLA KWE-DASH

Izindlela zokudla okunosawoti ophansi zokumisa ukudla okunomfutho wegazi ophezulu (DASH) kufakazelwa ukuthi zinciphisa umfutho wegazi. Imiphumela yayo ekucindezelekeni kwegazi kwesinye isikhathi ibonwa emasontweni ambalwa.

Lokhu kudla kunothe ngezakhi zomzimba ezibalulekile nefayibha. Kubandakanya nokudla okuphezulu kwi-potassium, i-calcium, ne-magnesium futhi kwehle nge-sodium (usawoti) kunokudla okujwayelekile kwaseMelika.

Izinhloso zokudla kwe-DASH yilezi:

• Nciphisa i-sodium ibe ngaphezu kuka-2,300 mg ngosuku (ukudla kuphela i-1,500 mg ngosuku kungumgomo ongcono kakhulu).
• Nciphisa amafutha agcwele angabi ngaphezu kwama-6% ama-calories ansuku zonke namafutha aphelele abe ngu-27% wama-calories ansuku zonke. Imikhiqizo yobisi enamafutha amancane ibonakala ibaluleke kakhulu ekwehliseni umfutho wegazi we-systolic.
• Lapho ukhetha amafutha, khetha u-oyela we-monounsaturated, njenge-olive noma i-canola.
• Khetha okusanhlamvu okuphelele kufulawa omhlophe noma imikhiqizo ye-pasta.
• Khetha izithelo nemifino emisha nsuku zonke. Eziningi zalezi zokudla zicebile nge-potassium, i-fiber, noma kokubili.
• Yidla amantongomane, imbewu, noma imidumba (ubhontshisi noma uphizi) nsuku zonke.
• Khetha inani eliphansi lamaprotheni (angadluli ku-18% wamakholori nsuku zonke). Izinhlanzi, izinkukhu ezingenasikhumba, nemikhiqizo yesoya yimithombo yamaprotheni engcono kakhulu.

Eminye imigomo yezakhi nsuku zonke ekudleni kwe-DASH ifaka phakathi ukukhawulela ama-carbohydrate kuma-55% ama-calories ansuku zonke kanye ne-cholesterol yokudla ibe yi-150 mg. Zama ukuthola okungenani amagremu angama-30 (g) we-fiber yansuku zonke.

Buza umhlinzeki wakho ngaphambi kokuba wandise i-potassium ekudleni kwakho noma usebenzise izithako zikasawoti (ezivame ukuba ne-potassium). Abantu abanezinkinga zezinso noma abathatha imithi ethile kumele baqaphele ukuthi badla i-potassium engakanani.

UKUDLA OKUPHILILE KWENHLIZIYO

Yidla ukudla okunamafutha amancane ngokwemvelo. Lokhu kubandakanya okusanhlamvu okuphelele, izithelo nemifino.

• Funda amalebula okudla. Naka ngokukhethekile izinga lamafutha asetshenzisiwe namafutha agcwele.
• Gwema noma ulinganisele ukudla okunamafutha amaningi (ngaphezu kwama-20% wamafutha aphelele abhekwa njengaphezulu). Ukudla amanoni agcwele kakhulu kungenye yezimbangela ezinkulu zesifo senhliziyo. Ukudla okuphezulu kulolu hlobo lwamafutha kufaka: izikhupha zamaqanda, ushizi onzima, ubisi lonke, ukhilimu, u-ayisikhilimu, ibhotela, nenyama enamafutha (kanye nezingxenye ezinkulu zenyama).
• Khetha ukudla okungenamsoco kwamaprotheni. Lokhu kufaka phakathi i-soya, inhlanzi, inkukhu engenasikhumba, inyama encike kakhulu, nemikhiqizo yobisi engenamafutha noma i-1%.
• Bheka amagama athi "hydrogenated" noma "i-hydrogenated kancane" kumalebula okudla. UNGAKUDLI ukudla nalezi zithako. Ziphezulu kakhulu emafutheni agcwele kanye namafutha we-trans.
• Nciphisa ukuthi udla kangakanani okuthosiwe nocutshunguliwe.
• Nciphisa ukuthi zingaki izimpahla ezibhakiwe ezilungiselwe ukuhweba (njengamadonathi, amakhukhi, nama-crackers) ozidlayo. Zingaqukatha amafutha amaningi agcwele noma amafutha we-trans.
• Naka ukuthi ukudla kulungiswa kanjani. Izindlela ezinempilo zokupheka inhlanzi, inkukhu nenyama engenamafutha ziyabilisa, ziyosa, ziyazingela futhi ziyabhaka. Gwema ukufaka okokugqoka okunamafutha amaningi noma amasoso.

Amanye amathiphu afaka:

• Yidla ukudla okune-fiber eningi encibilikayo. Lokhu kufaka phakathi i-oats, i-bran, uphizi ohlukanisiwe kanye nodali, ubhontshisi (njengezinso, ubhontshisi omnyama nobuningi), okunye okusanhlamvu nelayisi elibomvu.
• Funda ukuthi ungathenga kanjani futhi upheke ukudla okunempilo enhliziyweni yakho. Funda ukuthi ungafunda kanjani amalebula okudla ukuze ukhethe ukudla okunempilo. Hlala kude nezindawo zokudlela ezisheshayo, lapho ukukhetha okunempilo kungaba nzima ukukuthola.

Umfutho wegazi ophezulu - ukudla

• DASH yokudla
• Ukudla okuphansi kwe-sodium

Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi. Uhlelo lokudla lwe-DASH. www.nhlbi.nih.gov/health-topics/dash-eating-plan. Kufinyelelwe ngoMeyi 8, 2019.

URayner B, uCharlton KE, uDerman W. Nonpharmacologic ukuvimbela nokwelashwa komfutho wegazi ophezulu. Ku: Feehally J, Floege J, Tonelli M, Johnson RJ, abahleli. I-Nephrology Yomtholampilo Ephelele. Umhlaka 6. IPhiladelphia, PA: Elsevier; 2019: isahluko 35.

UVictor RG, Libby P.Ukuphakama komfutho wegazi ophezulu: ukuphathwa. Ku: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 47.

UWhelton PK, uCarey RM, u-Aronow WS, et al. I-2017 ACC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA umhlahlandlela wokuvimbela, ukuthola, ukuhlola nokuphatha umfutho wegazi ophezulu kubantu abadala: umbiko we-American College of Cardiology / American I-Heart Association Task Force kumihlahlandlela yokusebenza kwemitholampilo. UJ Am Coll Cardiol. I-2018; 71 (19): e127-e248. I-PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.