Izinto okufanele zikhishwe ezigulini ezinengcindezi

Izinto okufanele zikhishwe ezigulini ezinengcindezi

Umuntu onomfutho wegazi ophakeme angase angaboni nhlobo izimpawu, kodwa ngokuqinisekile uzoyibona imiphumela, njengoba umfutho wegazi ophezulu ubangela izinkinga eziningi zempilo, kusukela ekulimaleni kwezitho zomzimba futhi kungaholela kwezinye izinkinga ezifana nesifo senhliziyo, ngenxa izici eziningana, kuhlanganise nemikhuba yokudla kabi.

Ukubhema, ukucindezeleka, nokudla ukudla okungalungile kungase kubangele inqwaba yezinkinga eziholela kule nkinga, kodwa ngokubhekana nendlela nokudla okudlayo, ungakwazi ukugwema kalula izingozi zomfutho wegazi ophezulu, ngokusho kwe-CNN, ngokusho kochwepheshe bokudla okunomsoco.

Ungathathi i-potassium

Eyokuqala yale mikhuba emibi ayifaki isakhi esibalulekile ekudleni kwakho njenge-potassium, okungaholela enhlekeleleni ngokuhamba kwesikhathi.

Isazi sokudla uMaria Rodriguez sachaza ukuthi ukudla okuthile okune-potassium ngaphezu kokudla okune-sodium ephansi kungasiza ukwehlisa umfutho wegazi.

Yidla ukudla okugayiwe

Ukwengeza, ukudla kakhulu ukudla okugayiwe kungasho inhlekelele emazingeni akho omfutho wegazi.

Ungoti wezempilo u-Elina Kaidanian wachaza ukuthi ukudla okugayiwe kuvame ukuqukatha i-sodium eningi kunokunye ukudla. Isibonelo, isobho esenziwe ngomumo noma ethinini ngokumelene nesobho lasekhaya.

Ukudla ngaphandle

Ngomongo ofanayo, u-Kidanian uthe ukudla ngaphandle kumnandi, kodwa izinketho zokudla okunempilo zilinganiselwe, futhi akunakwenzeka ukukhawulela i-sodium engezwe ekudleni kwendawo yokudlela, ikakhulukazi ukudla okunekhwalithi ephansi njengokudla okusheshayo.

Ukungafundi amaqiniso omsoco

Ngaphezu kwalokho, wachaza ukuthi ukungafundi izithako kanye nezici zokudla okunomsoco lapho uthenga ukudla okuhlanganisiwe kungenye yamaphutha avamile esiwenzayo, ephawula ukuthi ukuhlola amazinga e-sodium, isibonelo, emikhiqizweni nokuyiqhathanisa kungenye yezinto ezibalulekile ekugcineni impilo yethu. .

udle ukudla okuthosiwe

Ngokuhambisanayo, ukudla ukudla okuthosiwe kuhlobene kakhulu nomfutho wegazi ophakeme, ngokusho kukachwepheshe u-Trista Best.

Wachaza ukuthi zimbili izimbangela eziyinhloko zomfutho wegazi obangelwa ukudla okuthosiwe. Okokuqala, aqukethe amafutha agcwele kanye nama-trans, angaholela ekuzuzeni isisindo. Ukukhuluphala ngokweqile kungabangela umfutho wegazi ophakeme, njengoba inhliziyo kufanele isebenze kanzima ukumpompa igazi ngesisindo esikhulu.

Isisindo esiningi siphinde sicindezele izinso, eziyisitho esibalulekile ekulawuleni umfutho wegazi.

Okwesibili, ukudla okuthosiwe kuvame ukuhlotshaniswa namafutha, kodwa futhi kugcwele i-sodium. Isinkwa nezinongo ezisetshenziselwa ukuthosa ukudla kuvame ukuba nesodium ephezulu.

Ukungadli amafutha anempilo

Uma udinga ukugcina umfutho wegazi uphansi, awudingi ukuqeda ngokuphelele amafutha, ikakhulukazi anempilo, atholakala kuma-avocados, amafutha omnqumo kanye nebhotela le-peanut.

Isazi sokudla uKatie Tomashko sithi amafutha anempilo afana ne-omega-3 fatty acids angasiza ekwehliseni ukuvuvukala kanye nama-blood vessel-sparing compounds (owaziwa ngokuthi ama-oxilipins) emzimbeni.

Ukudla usawoti ngokweqile

Ngokuhambisanayo, usawoti uqukethe i-sodium enomthelela omkhulu esifweni senhliziyo nomfutho wegazi ophakeme.

Ngakho-ke, uma unomfutho wegazi ophezulu, kufanele ulawule ukudla kwakho usawoti ngokushesha. Gwema ukufaka ukudla okunosawoti omningi eshadini lakho lokudla.