Kulabo abanesifo sengqondo sofuba, ukudla okunempilo kubalulekile kakhulu. Ukudla e-hypertension kuzosiza ukuncipha kwengcindezi yegazi emkhawulweni wesimiso esivunyelwe. Futhi uma i-hypertension ihambisana nesisindo esiningi futhi izinga eliphezulu le-cholesterol egazini, khona-ke ukudla kweziguli ezine-hypertension kuzokusiza ukuba kungavamile ukucindezela kwegazi kuphela, kodwa futhi kuqinise isisindo sakho. Odokotela, izakhamuzi bakholelwa ukuthi yonke i-kilogram eyengeziwe isisindo sinomthelela ekukhuphukeni kwengcindezi ka-1 mm Hg.
Ukuze udle nge-hypertension, izindlela zokupheka izitsha, njengemenyu yansuku zonke ingenziwa ukunambitheka kwakho. Into eyinhloko ukunciphisa okuqukethwe kwekhalori yokudla, nokungasebenzisi, noma ukunciphisa ukusetshenziswa kokudla okugqugquzela ukucindezelwa kwegazi nokuzuza kwesisindo. Futhi, akufanele udle ukudla okwandisa izinga le-cholesterol egazini.
Yini okudingeka ukwazi mayelana nokudla ngesikhathi sokudla ne-blood pressure?
Uma unamathele ngokuqinile emndenini ofanele, khona-ke ungajwayelekile ukucindezela kwegazi ngaphandle kokusebenzisa imithi. Ngenxa yalokhu, kunemithetho eyishumi okumele ilandelwe iziguli ezinegazi eliphakeme:
- Yidla imifino eluhlaza kanye nezithelo. Izithelo ezivunyelwe ukudla ama-apula, ubhanana, ama-citrus namajikijolo ahlukahlukene. Imifino ingadliwa kokubili efomini eluhlaza, futhi ifomu lama saladi nama-vinaigrettes.
- Ncishisa uketshezi kasawoti (kufika ku-3-5 g), futhi ukhawule ekudleni kwemikhiqizo ebhemayo, ukudla okusemathinini, u-salin kanye neminye imikhiqizo equkethe usawoti. Amasila avame ukwandisa ukucindezeleka kwegazi, ukugcina amanzi emzimbeni, nokwandisa ukudla. Ungakhohlwa ukuthi ukusetshenziswa kwama-flavorings kwandisa ukudla, futhi lokhu kungaholela ekudleni ngokweqile.
- Hlanganisa ukudla kwakho okuthosiwe okuthosiwe, ngoba amafutha aphelile, aholela ekudonseni kwe-cholesterol ezindongeni zemithambo yegazi.
- Yeka ukusebenzisa itiye, ikhofi, i-cocoa nezinye iziphuzo ze-caffeinated. Beka ama-tea we-herbal, bese wenza ngokuvumelana nesimiso sezinzwa, isibonelo, itiye elenziwe ngamaqabunga asendle. Ungaphinde uphuze amajusi amasha, kokubili izithelo nemifino.
- Engeza i-garlic ekudleni kwakho. Emenyu yokudla ye-hypertension, indima yegalikhi ayikwazi ukunconywa, kusiza ukuhlanza izitsha, futhi kusiza ukwandisa igciwane.
- Ungadli ukudla okunamafutha aphezulu, okufana nesinqumelo, ingulube, ibhotela nemikhiqizo yobisi yamafutha. Inyama ingadliwa inkukhu, futhi imikhiqizo yobisi ingokuqukethwe okuncane kakhulu kwamafutha. Inhlanzi zama ukungadli izinhlobo ezinamafutha, hhayi emathinini. Amaqanda anamanzi abilisiwe kufanele avele ekudleni kwakho okungaphezu kokuphindwe kabili ngesonto.
- Ungasebenzisi ukudla okucwengisiwe, okufana noshukela nofulawa. Ukusebenzisa imikhiqizo eyenziwe ngofulawa, qiniseka ukuthi yenziwe ngokudla okuphelele.
- Inombolo yokudla akufanele ibe ngaphansi kuka-4-5 ngosuku. Awukwazi ukudla kathathu ngosuku, kodwa luningi. Hlukanisa ukudla ukuze kwanele izikhathi ezingu-5. Ungadli ngokweqile.
- Yeka ukuphuza utshwala. Ngemuva kokuphuza utshwala, i-pulse iphinda ikhule kubantu abanempilo, futhi ezigulini ezinesifo somfutho wegazi zine-overload of system cardiovascular.
- Uma ubhema, shiya ukubhema. I-Nicotine inendawo yokwanda kwengcindezi yegazi, futhi ngezinga lokushaya kwenhliziyo, nokubhubhisa amaseli wegazi nemithambo (ikakhulukazi izitsha ze-coronary ezondla inhliziyo).
Ngesikhathi sokudla ne-hypertension, udinga ukunciphisa okuqukethwe kwekhalori kokudla kokudla, kodwa ukudla nokudla okunomsoco okuphansi kwekhalori kunqatshelwe.