Amathiphu ama-5 wokulawula umfutho wegazi ophakeme

-Delile

• 1. Faka okunye usawoti esikhundleni sosawoti
• 2. Zijwayeze ukuzivocavoca umzimba njalo
• 3. Lawula ukucindezeleka
• 4. Lala phakathi kwamahora ayisithupha kuya kwayisishiyagalombili ebusuku
• 5. Thatha imishanguzo ngezikhathi ezifanele
• Uhlu lokudla okubi kakhulu komfutho wegazi ophezulu

Ukulawula umfutho wegazi ophumelelayo, ngaphezu kokwelapha okunconywe ngudokotela, kubalulekile ukwenza izinguquko kweminye imikhuba yokuphila, njengoba okuningi kwalokho esikwenzayo noma esikudlayo kubonakala ngqo kwingcindezi. Ngakho-ke, ezinye zezimo ezibalulekile zokwehlisa ingcindezi ukwehlisa isisindo, ukuzivocavoca umzimba nokuyeka ukubhema, ngokwesibonelo.

Olunye ushintsho, nokho, alulula, ngoba akekho umuntu ofanelwe ukudla ukudla okunganambitheki futhi awukwazi ukwehlisa isisindo ngobusuku obubodwa, ngokwesibonelo, ngakho-ke, lawa macebiso ama-5 angalandelwa nsuku zonke, kufaka phakathi nokukhulelwa, ukwenza lezi zinhloso zibe lula zuza:

1. Faka okunye usawoti esikhundleni sosawoti

Usawoti akuwona ukuphela kwesinongo onganambitha ukudla, futhi kunezinketho eziningi zokukufaka esikhundleni salokho, futhi ungatshala izimali ezinjengalezi: upelepele, u-anyanisi, ugalikhi, ujinja, i-oregano, iparsley, i-coriander, i-basil, isafron, i-bay leaf rosemary. Kungenzeka ukunambitha lezi zinongo ngaphandle kwecala, futhi ukwazi ukuzishintsha futhi uthole ukunambitheka okusha.

Ngaphezu kwalokho, ukudla okusemathinini, amasoseji nokudla okufriziwe, noma izinongo ezenziwe ngomumo, njengamacube noma izimbiza, kufanele kugwenywe, ngoba ziqukethe usawoti omningi nezinye izithasiselo ezingenakulawulwa, kuphikiswe labo abanomfutho wegazi ophezulu . Ngakho-ke, kubalulekile ukukhetha ukudla okulungiselelwe ekhaya, noma ngendlela engokwemvelo kakhulu.

Uma kunesidingo sokudla ngaphandle kaningi, kunconywa ukuthatha amabhokisi emini ekhaya, angenziwa konke ngosuku olulodwa lweviki futhi kufriziwe ezitsheni ezihlukile. funda imenyu enempilo masonto onke nokunakekelwa ekulungiseleleni amabhokisi emini okufanele uwasebenzise.

2. Zijwayeze ukuzivocavoca umzimba njalo

Ukuzivocavoca umzimba kubalulekile ukusiza ukulawula umfutho wegazi nokwenza ngcono ukujikeleza kwegazi, kusiza ukuvikela nokwelapha izifo ezahlukahlukene. Kodwa-ke, lo mphumela uzotholakala kuphela uma izivivinyo zenziwa njalo, okungenani ama-3 ngesonto.

Ngakho-ke, akunasizathu sokuzikhandla ngokweqile ejimini izinsuku ezi-3 zilandelana, bese uchitha izinsuku eziyi-10 ungayi, noma wenza nje imisebenzi ngezimpelasonto. Njengoba nje umuthi kufanele ulandele inqubo, ukuzivocavoca umzimba kufanele futhi kuthathwe njengokwelashwa futhi, ngaphezu kwalokho, ukutshalwa kwemali kwimpilo engcono nekhwalithi yempilo. Bona amathiphu okuqeqesha ukulawula umfutho wegazi.

3. Lawula ukucindezeleka

Ingcindezi nokukhathazeka kubangela ukusabela okuningana okungekuhle emzimbeni, njengokukhiqizwa kwamahomoni afana ne-cortisol, adrenaline kanye ne-insulin engadala ukuthi ingcindezi ikhule njalo, noma ngabe ilashwa ngendlela efanele.

Ngakho-ke, ukufuna ezinye izindlela zokwehlisa amazinga wokucindezeleka kwempilo yansuku zonke, noma ngabe inqubo ingasizi, kunconywa ukusiza ukulawula ingcindezi. Ezinye izindlela ezinhle zalokhu umkhuba wokuzindla, i-yoga, ukusikhipha umzimba, ukukhipha i-acupuncture nama-pilates. Ukuzijwayeza ukuzivocavoca umzimba kusiza nokulawula amazinga ama-hormone nokucindezeleka, noma ngabe kungukuhamba kwemizuzu engama-30.

4. Lala phakathi kwamahora ayisithupha kuya kwayisishiyagalombili ebusuku

Ukuze ukushaya kwenhliziyo nokugeleza komthambo wegazi kujwayelekile, kuvumela ukulawula okungcono kwengcindezi yegazi, kudingeka okungenani amahora ayisithupha okulala ubusuku ngabunye. Ngakho-ke, yize kungahluka kuye ngomuntu nomuntu, inhloso ukuthi ukulala kuthatha cishe amahora angu-7, ngoba ukuthi amahora angaphezu kwayisishiyagalombili nawo awazuzisi empilweni, okwandisa ubungozi bezifo zenhliziyo.

Ngaphezu kwalokho, kubalulekile futhi ukulala uphumule futhi uphumule, ugweme ukuqwasha nokuxokozela ebusuku, okuthikameza umthelela wokulala empilweni. Bheka ukuthi iziphi izeluleko eziyi-10 zokulala kahle.

5. Thatha imishanguzo ngezikhathi ezifanele

Kubalulekile ukuthi imishanguzo yengcindezi ithathwa ngezikhathi ezinconywe ngudokotela, njalo ngamahora ayi-8, ayi-12 noma angama-24, ngokwesibonelo, futhi kubalulekile ukuthi ihlale iphuzwa ngezikhathi ezifanayo nsuku zonke. Lesi siyalo sibalulekile, njengoba umphumela wemithi uhluka ngokuhamba kwesikhathi, ngakho-ke uma umuntu ebambezela noma elindele isikhathi somuthi, umphumela ungahluka.

Isibonelo ukuthi, uma umuthi kufanele uphuzwe njalo emahoreni ayisishiyagalombili, isikhawu saso singaba sobabili ngo-6 ekuseni, ngo-2 ntambama nango-10 ntambama, kanye nango-8 ekuseni, 4 ntambama nango-12 ntambama, isibonelo. Ngakho-ke, izikhathi ziyahlonishwa, kepha uhlelo luchazwa ngokuya ngezidingo zomuntu ngamunye, futhi kungcono ukuthi izikhathi ezifanayo zibe nsuku zonke. Uma kukhona ubunzima ekulandeleni uhlelo lwemithi, kubalulekile ukukhuluma nodokotela ukuze ahlole ukuthi kungenzeka yini ukulungisa noma ukuguqula umuthi.

Ithiphu okufanele uyikhumbule, ukubeka iwashi noma iselula ukukuxwayisa lapho isikhathi silungile, futhi njalo uphathe esikhwameni sakho noma esikhwameni semali ibhokisi elinemithi ethile ongayisebenzisa uma ungekho ekhaya.

Uhlu lokudla okubi kakhulu komfutho wegazi ophezulu

Ukudla kulolu hlu kufanele kugwenywe ngumuntu one-hypertension, ngoba kunosawoti omningi futhi kwenza kube nzima ukulawula umfutho wegazi.

• Ama-cracker nabanye abaqhekeki;
• Ibhotela ngosawoti;
• Ushizi ophulukisiwe;
• Ama-chip ngosawoti;
• Iminqumo;
• Okheniwe;
• Ukudla okushumekiwe okufana nesoseji;
• Amasoseji abhemayo;
• Inyama enosawoti;
• Inhlanzi enosawoti;
• Izoso;
• Inyama yeKnorr noma umhluzi wenkukhu;
• Iziphuzo ezibandayo;
• Ukudla okunezimboni okulungele ukusetshenziswa;
• Ikhofi;
• Itiye elimnyama;
• Itiye eliluhlaza.

Ngaphezu kwalokho, ekudleni komfutho wegazi ophakeme kubalulekile ukufunda amalebula okudla ngokucophelela ngoba usawoti ungachazwa ngokuthi yi-sodium, sodium chloride noma i-monosodium glutamate. Imikhiqizo enale ncazelo emininingwaneni yokudla okunempilo kufanele igwenywe yiziguli ezine-hypertensive. Bheka izindlela zokunciphisa kancane ukusetshenziswa kosawoti osukwini lwakho nosuku.

Bona futhi amanye amathiphu avela kusazi sokudla ukwehlisa umfutho wegazi ophakeme: