Ukutya okuShumi kuPhephe ukuPhepha kweMpilo

Gcina Isidlo Sakho Sempiliso Ngezi Ngcebiso Ezilishumi

Uxinzelelo lwegazi oluphezulu luyingcipheko yesizwe. Phantse umntu wesithathu waseMelika unengcinezelo ephezulu yegazi, kwaye omnye wesithathu wabo wonke amaMerika unomxinzelelo wegazi ophezulu kunokoqhelekileyo, nje kuphela ophezulu ngokwaneleyo kodwa ukuba kuthiwa ngokusemthethweni ngokuthi "uxinzelelo lwegazi." Ingaba unomfutho wegazi ophezulu (uxinzelelo oluphezulu lwegazi), okanye u-pre-hypertension, unokufumana inzuzo kwezinye iinguqu ezilula zokutya. Izifundo ziye zabonisa ukuba unokunciphisa uxinzelelo lwegazi ngokutya ukutya okunempilo.

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Ityuwa

I-sodium iyityuwa, kodwa kukho "izitishi zetyuwa" ezikwawosawoti, kwaye zinokufaka isandla kwi-hypertension. Umyinge waseMerika udla ii-3,400 milligram ze-sodium yemihla ngemihla. Oku kungaphezulu kwephindwe kabini isixa esicetywayo kwiZikhokelo zeDilato kumaMerika. I-CDC icebisa akukho ngaphezu kwe-1500 milligrams yokudla kwe-sodium yemihla ngemihla.

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Ukutya okuPhezulu

Ukutya okunempilo kulula kakhulu ukufezekisa ukuba ugwema ukutya okucwangcisiweyo. Ukutya okucwangcisiweyo kudla rhoqo ngeetyuwa, isithako esenza ukuba uxinzelelo lwegazi luqhube. Ingaphezulu kwe-75% yetyuwa ekudleni kwakho ivela ekutyeni okufakwe emaphaketheni, kwaye unokunciphisa ityuwa yakho ingene ngokufanelekileyo ngokukhusela ezi zinto. Ukutya okukhawulezayo kwakhona kuqhutywe kakhulu, kwaye zizele ityuwa, zongezwa ukuphucula intle.

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Ukutya okutya kunye neBhakoni

Iidloli ezidliwayo kunye nebhekoni zivame ukuhlanjululwa kwaye zigcinwe ngetyuwa. Ubuninzi bobukhulu be-Genoa salami bunama-milligram eyi-910 ye-sodium, kwaye nangona ama-3 e-turkey se-turkey evela kwi-deli isenokubonakala ngathi unempilo ekhethekileyo, ingaba ne-milligram ye-sodium. Ukukhetha okunempilo kubandakanya inyama yenkomo, inyama yeengulube, inkukhu ebisiweyo okanye i-turkey, kunye nenkukhu etyongweyo. Ekubeni ezi zokutya azikwazi ukugcina izilondolozo, kuya kufuneka uzithengele ngexabiso elincinci, okanye ungazifakela iinxalenye ezincinci. Ingxenye yesibini enye yokukhonza enye enye ye-turkey ebisiweyo iqukethe ii-milligram ze-sodium, ngaphandle kwesikhumba. Ukuba unquma ukufumana inyama yenkomo entsha, i-ounce yakho ekhonzayo iya kuba nee-26 milligram ze-sodium.

Okumangalisa kukuba, isonka sithwele i-sodium, kwaye amaMerika adla isonka esiningi! Isinye isonka sesonka sinakho malunga ne-200 milligram ye-sodium kwaye esi sixa sinokuyongeza ngexesha losuku. Xa usenza isidlo sasemini, cinga ukongeza isaladi kwisiqingatha sesandwich, ukunciphisa ukungenisa i-sodium.

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I-Pizza enefriji

Abaninzi baseMerika badla i-pizza efriziwe ubuncinane kanye ngeveki! Ukongeza kwimizi echithwe, i-cheese kwi-pizza efriziwe inokwenza ityuwa yakho ingene. I-tomato sauce isoloko ineemiligram ezingaphezu kwama-400 ze-sodium nganye ngekomityi yekomityi. I-pizza crust yongeza enye i-sodium, kwaye ukwenza i-pizza efriziwe enambithekayo, abenzi benzi batyele ityuwa ngakumbi ukuphucula intle. Inxalenye enye ye-pizza efriziwe ingaba ne-milligram ye-sodium.

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Pickles

Ii-Pickles zenziwe ngokuziphilisa kwi-brine enetyuwa, indlela yokulondoloza ukutya. Umkhonto wokucoca i-dill unokuba ne-300 milligram ye-sodium. I-pickle yonke inokuthi iqulethe isiqingatha se-sodium yakho yokucetyiswa imihla ngemihla okanye ngaphezulu.

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Umsoco weMathini

Nangona ukukhonza isobho kunokubonakala kukukhetha impilo, ukuba ubukele ingcinezelo yakho yegazi, ngoko kufuneka uphephe umququ onomthi . Kukho iinguqu eziphantsi ze-sodium ezikhoyo, kwaye unokukwazi ukwenza iisobho zakho ngokulula kwaye uzifake kwiindawo ezithile. Ukuba wenza isobho sakho, unganciphisa isixa setyuwa esisetyenziselwa ukunambitheka, ukufaka enye i-spices okanye imifuno.

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Ushukela

Abantu abanexinzelelo lwegazi kufuneka baphephe ukutya kunye neziphuzo ezivuthiweyo noshukela . Nangona kubonakala ukuba iswekile ingakhokelela ekuzuzeni ubunzima kunye nokukhuluphala, ukunyuswa kweTyhu ephezulu kudibene nokuxinzelelo lwegazi. I-American Heart Association ikhuthaza ukunciphisa ishukela lakho elongezelelweyo kwiipaspuni ezingama-9 imihla ngemihla, ukuba ungumntu, kunye neetapuni eziyi-6 imihla ngemihla ukuba ungumfazi.

Kaninzi

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Ama-Trans-mafatshi kunye namaFuthi anelisiweyo

Ukuba unesifo sokunyamezela, kufuneka ugweme ukutya okuphakamileyo kumafutha athileyo okanye ama-trans-fats. Ezi fats zinokufumaneka kwindawo yokutya yemvelo, njengemveliso yobisi, ukutya okubomvu, kunye nenkukhu yenkukhu. Uninzi lwamafutha atshintshe ekudleni kwe-Amerika kufumaneka kwizinto ezipakishwe, ezicutshungulwayo. I-Trans amafutha ayaziwa nangokuthi ioli ye-hydrogenated, kuba iyenziwa ngokudibanisa i-oyile kunye nomoya ukuze kuqiniswe. Ziyaziwa ngamafutha kunye neetrans ukukhuphula izinga lakho le-cholesterol ye-LDL. I-cholesterol ye-LDL yinto embi ye-cholesterol. Amanqanaba aphezulu anokuqokelela kwimithambo yakho yegazi, eyenza ibe nzima kwaye iholele ekunyuseni uxinzelelo lwegazi kunye nesifo senhliziyo.

Kaninzi

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Caffeine

Utywala lwe-caffeinated , njengekhofi, itiye, iziphuzo zamandla kunye neziphuzo ezinomsoco ezinokuthi zandise i-blood pressure. I-caffeine yinkqubo yesantya eshukumisayo, kwaye isenzo esisodwa se-caffeine kukumisela imithwalo yegazi, eya kuphakamisa uxinzelelo lwegazi. Ukongeza kwishukela efumaneka kwiziphuzo ezininzi ezithambileyo, i-caffeine ibangela umngcipheko owongeziweyo.

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Utywala

Utywala ngenye isiselo sokutya ngokumodareyitha. Ukuba usela iziphuzo ezingaphezu kwethathu ngexesha elinye, uxinzelelo lwegazi luya kuvuka. Ukusetyenziswa kakubi kokusetyenziswa kotywala kungakhokelela ekubeni uxinzelelo lwegazi luyanda ngaphezu kwexesha, kwaye isiselo esisinye sinokutshintsha indlela osebenzisa ngayo imishanguzo yegazi. Ukuba ungumntu ongeyomfuneko wokusela, kufuneka uqaphele ukuba utshwala lunokubangela ukuba upake kwiipounds: kukho iikholori ezininzi kotywala, kwaye ukuba unamandla kakhulu, unomngcipheko omkhulu wokuba nomfutho wegazi ophezulu.

Kaninzi

Uxinzelelo lwegazi oluphantsi luphela nje lweenzuzo ezininzi zokutya okunempilo.

Unokunciphisa uxinzelelo lwegazi ngokujonga ukutya kwakho kunye nokunciphisa ukusetyenziswa kwakho kokutya okuye kuboniswa ukuba kubangele uxinzelelo lwegazi. Ngokugwema izinto ezilishumi zokutya ezibhalwe kweli nqaku, unokunciphisa uxinzelelo lwegazi kwaye uqhubeke ujongene nezibonelelo zempilo enhle.