Ukuba uye wafumanisa ukuba unesifo se-cholesterol esiphezulu kunye negazi eliphezulu , unokuba uzive ukhululekile kwaye udidekile malunga nendlela yokutya. Ngombulelo, kukho ukutya okukhulu ekudleni kule miqathango emibini. Nazi iinqununu ezininzi zokuqalisa.
UkuLawula isisindo
Ukufumana ubunzima obunempilo kubalulekile ukulawula uxinzelelo lwegazi kunye namazinga e-cholesterol.
Ukulandela isicwangciso semenyu esetyenziswe kwinqanaba lekhalori elikhethiweyo isicwangciso esilahlekileyo sokulahlekelwa kwesisindo.
Nciphisa i sodium
Akuyena wonke umntu ovelele kwi-sodium, oku kuthetha ukuba bonke abantu abadla ukutya okuphezulu kwe-sodium baya kuphuhlisa uxinzelelo lwegazi ngenxa yoko. Kunokuba usebenze njengesivivinywa sakho xa ubona ukuba unetyuwa okanye ungekho, kucetyiswa ukuba uzame ukulandela isiluleko se-American Heart Association esingaphantsi kwe-1,500 milligram ye-sodium (ngaphantsi kwe-1 ithispoon yetafile yetyuwa) ngosuku. Khumbula ukuba le yinjongo yemigangatho kwimilinganiselo yento oyidlayo. Ukuba ukhulula ekudleni okunomsoco ngosuku, ukulinganisela ukutya kwakho kunye nokutya okuphantsi kwe-sodium elandelayo.
Iphulo: Imithombo eqhelekileyo yetyuwa ekudleni kwaseMelika yileta ityuwa, isinki kunye namaqhwa / ukutya okulungiselelwe, kunye ne-condiments. Iindlela ezilula zokunciphisa i-sodium yakho intake ayifaki ityuwa ephuma kwi-salt shaker, ihlambulule imifuno enomquba ngamanzi nge-strainer, kwaye icela ukutya ukuba ilungiswe ngetyuwa encinci okanye ingekho ityuwa xa iphuma.
Ukwandisa i-Potassium
Iziphumo zokutya eziMpawu zokuHlaba i-Hypertension (DASH) ukufundwa kokutya kwatholakala ukuba ukutya okuninzi kwi-potassium ukusuka kwiziqhamo, imifuno kunye nemveliso yamachiza ephantsi-ncedisi kuncedisa ukunciphisa i-cholesterol embi kunye ne-LDL "engalungile" kubafundi abathatha inxaxheba.
Ukutya okuphakamileyo kwePotassium (225 mg nganye ngekomityhi ye-1/2 yokukhonza, okanye ngaphezulu):
- Apricots
- Iponyoponyo
- Ubhanana
- Icantaloupe
- Inkukhu (khetha okubhaka, i-broiled, okanye idibene)
- Intlanzi (khetha i-fish, i-broiled, okanye i-fish cooked)
- Honeydew Melon
- Isidlo (khetha ukucoca okuqhenqileyo, okuphekiweyo, okugcobileyo, okanye okubiweyo)
- Ubisi (khetha i-fat fat or skim)
- Oranges
- Ispinatshi
- Utamatisi
- I-Turkey (khetha inyama emhlophe)
- Isikratshi sasebusika
Kufuneka uhlolisise ugqirha wakho ukuze ubone ukuba ukutya okuphezulu kwe-potassium kukulungele. Ezinye iimeko zonyango okanye amayeza angadinga ukutya okuncinciweyo kwe-potassium.
Ukunciphisa amaFatter Saturated
I-Saturated and oil tats contribute kwi- plaque form in the arteries kunye nokwanda komngcipheko wesifo senhliziyo. Gwema amafutha apheleleyo ngokunciphisa ukutya okubomvu, ukutya okuthosiweyo, iimveliso zobisi ezigcweleyo kunye nezinto ezibhaka.
Ukwandisa amafutha eMonounsaturated
Tshintsha amafutha azalisiweyo kunye neetrans kunye namafutha "entle" enempilo entle-entle ephuma kwioli yeoli, intlanzi njenge-salmon, i-tuna, kunye ne-mackerel, i-walnuts, ioli yeoli kunye ne-avocado. Kwisifundo esinye, i-Omega-3 fatty acids yaboniswa ukunciphisa uxinzelelo lwegazi kubantu abanegazi eliphezulu.
Qala kancane
Kungaba nzima ukwenza utshintsho oluthile ngexesha elinye, ingakumbi ukuba ufumene unyango lweemeko ezimbini zonyango. Zama ukwenza utshintsho oluphilileyo ngeveki ezine iveki. Emva kokuba uqikelele olu phuculo, zizuze into enokuyithandayo, njengoluhambo oluya kwi-spa okanye kwiifilimu.
Inyanga yesibini, gxininisa ukugcina le miqhuba ephilileyo, kwaye ungeze iindidi eziphilileyo kwimpilo yakho. Xa uziva ulungele, zama utshintsho olwesibini nolwesithandathu, kwaye ungakhohlwa ukuzivuza ngenxa yeenguqu ezintle ozenzileyo.
Imithombo:
Iingxowa F, Svetkey L, Vollmer W., Imiphumo yoxinzelelo lwegazi lwe-Sodium Dietary inxaxheba kwabathathi-nxaxheba kwiMigqaliselo yeZidlo zokuMisa ukuCandwa kwe-Hypertension Trial (DASH) (2001). I-New England Journal of Medicine (344) 3 -10.
UMorris MC, Iingxowa F, uRosner B (1993). "Ngaba i-Oil Oil Lowerure Pressure?". Umbhalo we-Human Hypertension (88): 523-533.