Ukudla komfutho wegazi ophakeme (umfutho wegazi ophakeme): okufanele udle futhi ukugweme

-Delile

• Ukudla okunciphisa ingcindezi
• Usawoti omningi ovunyelwe ukusetshenziswa ngosuku?
• Kunconywa ikhofi elingakanani?
• Ukudla Okufanele Kugwenywe

Ukudla kungenye yezingxenye ezibaluleke kakhulu ekwelapheni umfutho wegazi ophakeme, ngakho-ke, ukunakekelwa okuthile nsuku zonke, njengokunciphisa inani likasawoti osetshenziswayo, ukugwema ukudla okuthosiwe nokucutshungulwa kohlobo olakhelwe ngaphakathi nolusemathinini, ngenxa yalo usawoti wokuqukethwe okuphezulu, futhi unikele ngokudla kokudla kwemvelo, njengemifino nezithelo ezintsha.

Ngaphezu kwalokho, abantu abaphethwe umfutho wegazi ophakeme kufanele bakhuphule ukusetshenziswa kwamanzi ngokuphuza amalitha ama-2 kuye kwayi-2,5 ngosuku, futhi bandise nomsebenzi wabo ojwayelekile, njengokuhamba noma ukugijima, okungenani ama-3 ngesonto.

Ukudla okunciphisa ingcindezi

Ukudla okufanele kakhulu ukwehlisa umfutho wegazi ophakeme yilokhu:

1. Zonke izithelo ezintsha;
2. Ushizi ngaphandle kasawoti;
3. Amafutha e-Olive;
4. Amanzi kakhukhunathi;
5. Izinhlamvu nokudla okuphelele;
6. Ijusi le-beet;
7. Amaqanda;
8. Imifino eluhlaza nephekiwe;
9. Inyama emhlophe, njengenkukhu engenasikhumba, ikalikuni nenhlanzi;
10. Ama-chestnut namantongomane angafakiwe
11. Ama-yogurts alula.

Kubalulekile futhi ukufaka ukudla okwe-diuretic ekudleni, njengekhabe, uphayinaphu, ikhukhamba neparsley, ngokwesibonelo, ngaphezu kokwanda kokusetshenziswa kwamanzi, ngoba lokhu kusiza ukuqeda ukugcinwa koketshezi ngomchamo nokulawula umfutho wegazi.

Thola okunye ukudla okwehlisa isisu okusiza ukulawula ingcindezi.

Usawoti omningi ovunyelwe ukusetshenziswa ngosuku?

I-World Health Organization incoma u-1 kuya ku-3 amagremu kasawoti ngosuku ukuvimbela ukwanda komfutho wegazi. Usawoti wenziwa nge-chlorine ne-sodium, owokugcina ubhekele ukwanda komfutho wegazi.

Ukudla okuningi kune-sodium, ikakhulukazi eyezimboni, kubalulekile ukuthi unake futhi ufunde ilebula lokudla, ngesincomo sansuku zonke se-sodium esiphakathi kuka-1500 no-2300 mg ngosuku.

Ukufaka esikhundleni sikasawoti, izinhlobonhlobo zezinongo namakhambi anamakha angasetshenziswa ukwengeza ukunambitheka kokudla, njenge-oregano, irosemary, iparsley ne-coriander, ngokwesibonelo.

Kunconywa ikhofi elingakanani?

Olunye ucwaningo lukhombisa ukuthi i-caffeine ingakhuphula umfutho wegazi isikhathi esifushane ngemuva kokudliwa, noma ngabe umuntu une-high blood pressure noma cha.

Izifundo eziningi zisadingeka ngemiphumela yaso yesikhathi eside, kepha ezinye izifundo zikhombisa ukuthi ukusetshenziswa okulingene kwezinkomishi ezintathu zekhofi ngosuku kunezinzuzo zezempilo futhi kuvimbela isifo senhliziyo, i-arrhythmias nesifo sikashukela.

Ukudla Okufanele Kugwenywe

Ukudla okungafanele kudliwe uma kukhona umfutho wegazi ophakeme yilokhu:

• Ukudla okuthosiwe ngokujwayelekile;
• Ushizi onjenge-parmesan, provolone, Swiss;
• Ham, bologna, salami;
• Ukudla okunamafutha amaningi. Bheka ngokucophelela amalebula okudla;
• Ukudla okushumekiwe nokheniwe, okufana nesoseji ebhemayo, kwethulwe;
• Okheniwe njenge-tuna noma isardadi;
• Uswidi;
• Imifino kanye nemifino esele iphekwe;
• Izithelo ezomile, njengamakinati namakinati;
• Ama-Sauces, afana ne-ketchup, imayonnaise, lwesinaphi;
• I-Worcestershire noma i-soy sauce;
• Ama-cubes wokunathisa alungele ukupheka;
• Inyama, njenge-hamburger, ubhekeni, inyama eyomile, isoseji, inyama yenkomo;
• Izingane, ama-pates, ama-sardine, ama-anchovies, i-cod enosawoti;
• Ukhukhamba, iminqumo, isilimo esinengono emnandi edliwayo, izinhliziyo ezisemathinini zesundu;
• Iziphuzo ezidakayo, iziphuzo ezibandayo, iziphuzo zamandla, amajusi okufakelwa.

Lokhu kudla kunothe ngamafutha noma nge-sodium, kukhetha ukuqoqana kwamapuleti anamafutha ngaphakathi kwemithambo, evimbela ukudlula kwegazi futhi ngenxa yalokho kwandisa ingcindezi ngakho-ke, kufanele kugwenywe nsuku zonke.

Endabeni yotshwala, olunye ucwaningo lukhombisa ukuthi ukuthatha ingilazi encane yewayini elibomvu nsuku zonke kunenzuzo yemetabolism kanye nesistimu yenhliziyo, ngoba icebile ngama-flavonoids, ama-polyphenols nama-antioxidants, okuyizinto ezivikela inhliziyo.