Ukudla Ngengcindezi Ephakeme Yegazi: Ukudla Neziphuzo Okufanele Ukuzigweme

-Delile

• 1. Usawoti noma i-sodium
• 2. Diliva inyama
• 3. I-pizza efriziwe
• 4. Ukhukhamba
• 5. Iisobho ezisemathinini
• 6. Imikhiqizo katamatisi okheniwe
• 7. Ushukela
• 8. Ukudla okusetshenzisiwe okunamafutha we-trans noma agcwele
• 9. Utshwala
• Yikuphi ukudla okuhle kakhulu komfutho wegazi ophakeme?
• Okubalulekile

Ukudla kungaba nomthelela omkhulu kwingcindezi yakho yegazi. Ukudla okunosawoti noshukela, nokudla okunamafutha amaningi, kungakhuphula umfutho wegazi. Ukuzigwema kungakusiza uthole futhi ugcine umfutho wegazi onempilo.

Uma une-high blood pressure, i-American Heart Association incoma ukuthi kudliwe inqwaba yezithelo, imifino, amaprotheni anciphile, nezinhlamvu ezigcwele.

Ngasikhathi sinye, bancoma ukugwema inyama ebomvu, usawoti (isodiyamu), nokudla neziphuzo ezinoshukela ongeziwe. Lokhu kudla kungagcina umfutho wegazi lakho uphakeme.

Umfutho wegazi ophakeme, noma umfutho wegazi ophezulu, uthinta abantu baseMelika. Umfutho wegazi ophezulu ungadala izinkinga zempilo ngokuhamba kwesikhathi, kufaka phakathi isifo senhliziyo nesifo sohlangothi.

Lo mbhalo ubheka ukuthi yikuphi ukudla okufanele ukugege noma ukukhawulele uma unengcindezi ephezulu yegazi, kanye nemibono yephethini yokudla enempilo yenhliziyo.

1. Usawoti noma i-sodium

Usawoti, noma ikakhulukazi i-sodium usawoti, ingumfutho wegazi ophakeme nesifo senhliziyo. Lokhu kungenxa yokuthi kuthinta kanjani ibhalansi yoketshezi egazini.

Usawoti wetafula uzungeze i-sodium engu-40%. I-AHA incoma ukuthi ungatholi ngaphezu kwama-milligram angama-2 300 we-sodium - okulingana nethisipuni elilodwa likasawoti - usuku ngalunye.

Iningi le-sodium ekudleni kwaseMelika livela ekudleni okuhlanganisiwe, okusetshenzisiwe kunalokho okufaka etafuleni. Isodium ingafihlwa ezindaweni ezingalindelekile.

Ukudla okulandelayo, okwaziwa ngokuthi “okunosawoti abayisithupha,” yikhona okunikela kakhulu ekudleni kwabantu usawoti nsuku zonke:

• izinkwa nemiqulu
• i-pizza
• amasangweji
• ukusikeka okubandayo nenyama ephulukisiwe
• isobho
• ama-burritos nama-tacos

Funda kabanzi mayelana nezinzuzo nezingozi zokudla usawoti lapha.

2. Diliva inyama

Izinyama ezicutshungulwayo nezokudla kwasemini zivame ukugcwala nge-sodium. Lokho kungenxa yokuthi abakhiqizi bayalapha, baqoqe, futhi balondoloze le nyama ngosawoti.

Ngokwe-database yoMnyango Wezolimo wase-United States (USDA), izingcezu ezimbili nje ze-bologna ziqukethe i-sodium. I-frankfurter eyodwa, noma inja eshisayo, iqukethe.

Ukungeza okunye ukudla okunosawoti omningi, njengesinkwa, ushizi, ama-condiments ahlukahlukene, namakhukhamba, kusho ukuthi isemishi lingalayishwa nge-sodium kalula.

Funda kabanzi mayelana nokuthi inyama elungisiwe iyithinta kanjani impilo lapha.

3. I-pizza efriziwe

Ukuhlanganiswa kwezithako kuma-pizza afriziwe kusho ukuthi zinoshukela omningi, amafutha agcwele, ne-sodium. I-pizza efriziwe ingaba nezinga eliphezulu kakhulu le-sodium.

Ushizi uvame ukuba ne-sodium eningi, enezicucu ezimbili nje zeshizi laseMelika eliqukethe i-sodium. Lokhu kuvame ukuhlanganiswa nenhlama ye-pizza enosawoti noma enoshukela noqweqwe, inyama ephulukisiwe, nososi wetamatisi.

Ukugcina ukunambitheka ku-pizza uma sekuphekiwe, abakhiqizi bavame ukufaka usawoti omningi.

I-pizza eyodwa engu-12 inch pepperoni, ephekwe efriziwe, iqukethe i-sodium, engaphezulu kakhulu komkhawulo wansuku zonke we-2,300 mg.

Njengobambele, zama ukwenza i-pizza enempilo ekhaya, usebenzisa inhlama eyenziwe ekhaya, ushizi one-sodium ephansi, nemifino oyithandayo njengama-toppings.

Thola amathiphu wokwenza i-pizza enempilo lapha.

4. Ukhukhamba

Ukulondoloza noma yikuphi ukudla kudinga usawoti. Kumisa ukudla kungaboli futhi kugcine kudliwe isikhathi eside.

Imifino emide ihlala emathinini futhi igcina uketshezi, ilanda kakhulu i-sodium.

Ikhukhamba elilodwa elincane elifakwe emanzini anosawoti liqukethe i-sodium.

Lokho kusho, izinketho ze-sodium ezincishisiwe ziyatholakala.

5. Iisobho ezisemathinini

Ukukhishwa okusemathinini kulula futhi kulula ukukulungisa, ikakhulukazi uma ukhonjelwe isikhathi noma ungazizwa kahle.

Noma kunjalo, amasobho asemathinini aphezulu nge-sodium. Umhluzi osekhenjini futhi ohlanganisiwe kanye namasheya angaqukatha amanani afanayo. Lokhu kusho ukuthi bangakhuphula umfutho wegazi lakho.

Ikani elilodwa lesobho likatamatisi liqukethe i-sodium, kuyilapho ithini lesobho lenkukhu nemifino liqukethe.

Zama ukukhetha amasobho we-sodium aphansi noma ancishisiwe, noma wenze isobho lakho ekhaya ngezithako ezintsha.

6. Imikhiqizo katamatisi okheniwe

Iningi lososo bakatamatisi abasemathinini, amasosi we-pasta, namanzi katamatisi kuphakeme nge-sodium. Lokhu kusho ukuthi kungadala ukukhuphuka kwengcindezi yegazi lakho, ikakhulukazi uma usuvele unengcindezi ephezulu yegazi.

Iseva eyodwa (135 g) yesosi ye-marinara iqukethe i-sodium. Inkomishi eyodwa yejusi yetamatisi iqukethe.

Ungathola izinguqulo ezisezingeni eliphansi noma ezincishisiwe zemikhiqizo eminingi yetamatisi.

Ukwehlisa umfutho wegazi, khetha lezi ezinye izindlela noma usebenzise utamatisi omusha, ocebile nge-antioxidant ebizwa nge-lycopene. Imifino emisha inezinzuzo eziningi zempilo yenhliziyo.

7. Ushukela

Ushukela ungakhuphula umfutho wegazi lakho ngezindlela eziningi.

Ucwaningo lukhombisa ukuthi ushukela - futhi ikakhulukazi iziphuzo ezinoshukela-okunomthelela ekuzuzeni isisindo kubantu abadala nasezinganeni. Abantu abakhuluphele ngokweqile nokukhuluphala ngokweqile kwegazi.

Ushukela ongeziwe nawo ungaba nomthelela ngqo ekwandiseni umfutho wegazi, ngokusho kokubuyekezwa kuka-2014.

Ucwaningo olulodwa kwabesifazane abanomfutho wegazi ophezulu lubike ukuthi ukuncipha koshukela ngamasipuni angu-2.3 kungaholela ekwehleni okungu-8.4 mmHg ku-systolic kanye nokwehla okungu-3.7 mmHg ku-diastolic blood pressure.

I-AHA incoma le mikhawulo elandelayo yoshukela engezwe nsuku zonke:

• 6 amathisipuni, noma amagremu angama-25, abesifazane
• 9 amathisipuni, noma amagremu angama-36, abesilisa

8. Ukudla okusetshenzisiwe okunamafutha we-trans noma agcwele

Ukugcina inhliziyo iphilile, abantu kufanele banciphise amafutha agcwele futhi bagweme amafutha we-trans. Lokhu kuyiqiniso ikakhulukazi kubantu abane-high blood pressure.

Amafutha weTrans angamafutha okufakelwa akhuphula impilo yeshalofu lokudla okuhlanganisiwe nokuzinza.

Kodwa-ke, angamazinga akho amabi we-cholesterol (LDL) amabi futhi anciphisa amazinga wakho we-cholesterol (HDL) amahle, angakhuphula ingozi yomfutho wegazi ophezulu.

Amafutha agcwalisiwe amazinga we-LDL cholesterol egazini.

Amafutha eTrans ahlwempu kakhulu empilweni yakho futhi ayinempilo yenhliziyo ebuthakathaka, kufaka phakathi ingozi eyengeziwe yoku:

• Isifo senhliziyo
• unhlangothi
• thayipha 2 sikashukela

Ukudla okuphekiwe, okulungiselelwe ngaphambilini kuvame ukuqukethe amafutha we-trans namafutha agcwele, eceleni kwesilinganiso esikhulu soshukela, i-sodium, ne-low-fiber carbohydrate.

Amafutha agcwalisiwe atholakala kakhulu kwimikhiqizo yezilwane, kufaka phakathi:

• ubisi olunamafutha agcwele nokhilimu
• ibhotela
• inyama ebomvu
• isikhumba senkukhu

I-AHA incoma ukunciphisa ukwehliswa kwamafutha asuthisiwe nalawo asetshenzisiwe ukusiza ukugcina inhliziyo iphilile.

Enye indlela yokwehlisa amafutha owagcwalisile ukufaka okunye kokudla kwesilwane esikhundleni sezinye izindlela ezinempilo ezisekelwe ezitshalweni.

Ukudla okuningi okususelwa ezitshalweni kuqukethe ama-monounsaturated nama-polyunsaturated fatty acids anempilo. Izibonelo zokudla okususelwa ezitshalweni zifaka:

• amantongomane
• imbewu
• Amafutha e-Olive
• ukwatapheya

Ngokusho kwabanye, ubisi olunamafutha agcwele aluyiphakamisi umfutho wegazi.

9. Utshwala

Ukuphuza kakhulu utshwala umfutho wegazi lakho.

Uma unomfutho wegazi ophakeme, udokotela wakho angancoma ukuthi wehlise inani lotshwala obuphuzayo.

Kubantu abangenayo i-hypertension, ukunciphisa ukusetshenziswa kotshwala kungasiza ekunciphiseni ubungozi bokuthola umfutho wegazi ophakeme.

Utshwala futhi luneminye imishanguzo yengcindezi yegazi ongahle uyithathe ekusebenzeni ngempumelelo ngokuhlangana kwezidakamizwa.

Ngaphezu kwalokho, iziphuzo eziningi zotshwala zinoshukela omningi nama-calories. Ukuphuza utshwala ukukhuluphala ngokweqile nokukhuluphala ngokweqile, okungakhuphula ubungozi be-hypertension.

Uma uphuza, i-AHA incoma ukuthi unciphise ukuphuza kwakho iziphuzo ezimbili ngosuku kwabesilisa nesiphuzo esisodwa ngosuku kwabesifazane.

Uma kunzima ukunciphisa ukuphuza utshwala, khuluma nodokotela wakho ukuthola iseluleko.

Yikuphi ukudla okuhle kakhulu komfutho wegazi ophakeme?

Ukulandela ukudla kwenhliziyo kunganciphisa umfutho wegazi lakho, esikhathini esifushane nesikhathi eside.

Ukudla okuqukethe i-potassium kunciphisa umfutho wegazi, ngoba i-potassium isusa imiphumela ye-sodium.

Ukudla okuqukethe i-nitrate blood pressure, futhi, kufaka phakathi ama-beet nejomegranate juice. Lokhu kudla kuqukethe nezinye izinto ezinempilo, kufaka phakathi ama-antioxidants kanye ne-fiber.

Funda ngokudla okuhle kakhulu kwengcindezi ephezulu yegazi lapha.

I-AHA incoma ukulandela ukudla kwe-DASH ukusiza ukuphatha umfutho wegazi. I-DASH imele izindlela zokudla zokumisa umfutho wegazi ophezulu.

Lokhu kudla kufaka ukudla izithelo eziningi, imifino, okusanhlamvu okuphelele, ubisi olunamafutha amancane, namaprotheni anciphile ukusiza ukunciphisa umfutho wegazi nokugcina amazinga aphilile.

Lapho ukhetha ukudla okusemathinini noma okucutshunguliwe, khetha izinketho ezincishisiwe ze-sodium, no-sodium, noma trans-free.

Okubalulekile

Ukudla kungaba nomthelela omkhulu kwingcindezi yakho yegazi.

Ukudla okunosawoti omningi, ushukela, namafutha agcwele noma we-trans kungakhuphula umfutho wegazi futhi kulimaze impilo yenhliziyo yakho. Ngokugwema lokhu kudla, ungagcina umfutho wegazi lakho ubheke.

Ukudla okugcwele izithelo, imifino, okusanhlamvu okuphelele namaprotheni anciphile kungasiza ukugcina inhliziyo yakho iphilile.