Ukudla ukulawula umfutho wegazi ophezulu
-Delile
- Yini okufanele udle
- Yini okufanele uyigweme
- Amakhambi asekhaya we-hypertension
- Imenyu yokudla yomfutho wegazi ophezulu
- Funda ukukhomba nokuhlangabezana nabacebile benkinga yomfutho wegazi ophezulu.
Ekudleni komfutho wegazi ophakeme kubalulekile ukugwema ukufaka usawoti ngesikhathi kulungiselelwa ukudla nokugwema ukusetshenziswa kokudla okunezimboni okunothe nge-sodium, okuyiyona nto ebangela ukwanda komfutho wegazi. Ngaphezu kwalokho, kufanele kugwenywe ikhofi, itiye eliluhlaza nokudla okunamafutha amaningi njengenyama ebomvu, isoseji, isalami kanye nebhekeni.
Umfutho wegazi ophezulu wukwanda kwengcindezi ngaphakathi emithanjeni yegazi, okungaholela ezinkingeni ezinjengokwehluleka kwenhliziyo, ukungaboni, ukushaya unhlangothi nezinso, futhi kubalulekile ukwenza ukwelashwa okufanele ngokudla nemithi yokuvikela lezi zinkinga.
Yini okufanele udle
Ukulawula umfutho wegazi ophezulu, kufanele udle ukudla okunothe ngezithelo, imifino kanye nokudla okuphelele, okufana nezinhlamvu ezigcwele, ilayisi, isinkwa, ufulawa ne-pasta, nezinhlamvu ezifana ne-oats, amantongomane nobhontshisi.
Kubalulekile futhi ukudla ukudla okunamafutha amancane, kukhethwe ubisi olunemisipha nemikhiqizo yobisi nezinhlanzi ezionda inyama nenyama. Ngaphezu kwalokho, umuntu kufanele atshale imali kumafutha amahle, esebenzisa uwoyela womnqumo ukulungiselela ukudla nokudla izithelo nezimbewu ezicebile kuma-omega-3s, njengefilakisi, i-chia, ama-chestnut, ama-walnuts, amakinati kanye nokwatapheya nsuku zonke.
Ukudla okuvunyelweYini okufanele uyigweme
Ekudleni kokulwa nomfutho wegazi ophezulu umuntu kufanele agweme ukufaka usawoti ukulungiselela ukudla, esikhundleni salowo mkhiqizo ngamakhambi anephunga anika nokunambitheka ekudleni, njengegalikhi, u-anyanisi, iparsley, i-rosemary, i-oregano ne-basil.
Kubalulekile futhi ukugwema ukusetshenziswa kokudla okunezimboni okunothe kasawoti, njengama-tenderizers enyama, inyama noma umhluzi wemifino, isosi yesoya, isosi yaseWorcestershire, isobho elenziwe ngophawuda, ama-noodle asheshayo kanye nenyama esetshenzisiwe efana nesoseji, isoseji, ubhekeni kanye nesalami. Bona amathiphu okunciphisa ukusetshenziswa kasawoti.
Usawoti kufanele ushintshaniswe ngamakhambi anamakha
Ukudla Okufanele Kugwenywe
Ngaphezu kukasawoti, ukudla okune-caffeine okufana nekhofi netiye eluhlaza, iziphuzo ezidakayo nokudla okunamafutha amaningi, njengezinyama ezibomvu, ukudla okuthosiwe, ama-pizza, i-lasagna efriziwe noshizi ophuzi njenge-cheddar kanye nesitsha, kufanele kugwenywe. amafutha amaningi anciphisa ukuzuza kwesisindo kanye nokuqala kwe-atherosclerosis, okhulisa umfutho wegazi ophezulu.
Amakhambi asekhaya we-hypertension
Ngaphezu kokudla, okunye ukudla kunezinto ezisiza ukwehlisa umfutho wegazi ngokwemvelo, njengegalikhi, ulamula, ujinja kanye ne-beet.
Amanye ama-teas asebenza njengama-tranquilizers emvelo kanye nama-relaxer nawo angasetshenziswa ukulawula ingcindezi, efana netiye le-chamomile ne-mangaba. Bona ukuthi ukusebenzisa kanjani lokhu kudla ku: Ikhambi lasekhaya lomfutho wegazi ophezulu.
Imenyu yokudla yomfutho wegazi ophezulu
Ithebula elilandelayo likhombisa isibonelo semenyu yokudla yomfutho wegazi ophezulu yezinsuku ezintathu.
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | Ubisi olunamakhemikhali + isinkwa esiphelele noshizi | I-yogurt ene-skimmed + i-oat cereal ephelele | Ubisi olunamakhemikhali nekhofi + ubhontshisi ophelele ngemajarini |
| Isidlo sasekuseni | 1 apula + ama-chestnut amabili | Ijusi le-Strawberry + ama-cookies aphelele ama-4 | Ibhanana eli-1 elinama-oat flakes |
| Isidlo sasemini sasemini | Inkukhu kuhhavini + 4 ikhola lesobho selayisi + 2 ikholamu lesobho likabhontshisi + isaladi eluhlaza wethisi, utamatisi kanye nekhukhamba | Inhlanzi ebilisiwe + 2 amazambane aphakathi + anyanisi, ubhontshisi oluhlaza kanye nesaladi lommbila | Inkukhu eqoshwe ngosawoti katamatisi + i-wholegrain pasta + upelepele, u-anyanisi, iminqumo, izaqathe ezigayiwe kanye ne-broccoli |
| Isidlo sasemini | I-yogurt enamafutha aphansi ene-flaxseed + i-toast ephelele engu-4 ene-ricotta | Ukotapeya smoothie onobisi olusikiwe | Ijusi leklabishi eliluhlaza + 1 isinkwa esiphelele noshizi |
Ngaphezu kokudla, kubalulekile ukukhumbula ukuthi imvamisa kuyadingeka futhi ukuthatha imishanguzo ukulawula ingcindezi ngokuyalelwa ngudokotela nokwenza umkhuba wokuzivocavoca umzimba njalo ukwehlisa umfutho nokwenza ngcono ukujikeleza kwegazi.
Funda ukukhomba nokuhlangabezana nabacebile benkinga yomfutho wegazi ophezulu.
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