Mthintele ezi Zitya Ukutya Ukuba Unesifo Sengxinzelelo
Isihloko seziphakamiso zokutya eziphezulu zengcinezelo yegazi yinto enomdla. Ngakolunye uhlangothi, luyinkimbinkimbi kakhulu kwaye luye lugxininiso oluqhubekayo lophando ubuncinane kwiminyaka emithathu. Ngakolunye uhlangothi, ininzi yeziphakamiso zokutya eziphezulu zengcinezelo yegazi zifana neziphakamiso zokutya okunempilo ngokubanzi.
Kodwa kungakhathaliseki ukuba uphando lwangoku, kukho izinto ezithile omele uziphephe ukuba unesifo sengxinzelelo. Ngoko ukuba ulandela ukutya kwegazi ephezulu ukuze uncede ukulawula imeko yakho, qi
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Utywala Abantu abanexinzelelo oluphezulu lwegazi abafanelekanga ukunxila. Nangona uphando lubonakalise ukuba amazinga aphantsi okutywala utywala angaba nemiphumo yokukhusela entliziyweni kwaye inokunciphisa umngcipheko wokuphuhlisa uxinzelelo lwegazi, uphando luye lwabonisa ngokucacileyo ukuba ukusela utywala ekusetyenzisweni kwengcinezelo yegazi ekhoyo kungekho mzimba.
Utywala ngokukhawuleza luphakamisa uxinzelelo lwegazi, kwaye luqhubeka lulimaza iindonga zeemithwalo yegazi , ezinokuphakamisa uxinzelelo lwegazi olongezelelweyo kwaye zenze kube nzima ngakumbi ukunyanga, ngelixa linye landisa ingozi yeengxaki.
Ukuba awufuni ukuthatha inyathelo lokunquma konke utywala, i-American Heart Association kunye neSizwe soSifo sikashukela kunye ne-Digestive ne-Kidney Diseases bathi ukusela utywala kuphela ngokumodareyitha, kungekho ngaphezu kwezi-1 ukuya kwezi-2 iziphuzo ngosuku (enye amaninzi amabhinqa, amabini amadoda amaninzi). Isiselo ngenye ye-12 oz. ubhiya, 4 oz. yewayini, 1.5 oz. oomoya abangama-80 okanye u-1 oz. i-100-proof spirit.
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Ityuwa Kwamanye abantu, ukutya ityuwa eninzi kunokwenza ukuba uxinzelelo lwegazi oluphezulu lubi kakhulu. Kwabanye, umlinganiselo ofanayo weetyuwa ungasenanto. Ingxaki kukuba akukho ugqirha okanye ososayensi angachazela ukuba yiyiphi imeko kwisigulane ngamnye kude kube sekwephuzile.
Oku, kudibene nenyaniso yokuba ityuwa eninzi ingalunganga entliziyweni kungakhathaliseki ukuba yimeko yengcinezelo yegazi, kuthetha ukuba ukunciphisa i-sodium yincinci ephakanyisiweyo kakhulu yokutya okunempilo . Ezi ngcebiso zibaluleke ngokukodwa ekusetyenzisweni kwengcinezelo ephezulu yegazi ngenxa yeengxaki zeengtso.
Ngelixa kunokuba kunzima ekuqaleni ukutya ukutya okuphantsi kwe-sodium, uya kulungisa ngokukhawuleza i-taste buds yakho xa unamathela kwiiveki ezimbalwa. Ukulungiselela ukutya kwakho ekhaya ukusuka kwizithako ezipheleleyo kunokutya ukutya okucatshulweyo okanye ukutya kwiindawo zokutyela kuyindlela elula yokulawula i-sodium ekudleni kwakho.
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Amafutha Amafutha anelisiweyo kunye namafutha e-trans ayenayo yonke intliziyo kunye nemithambo yegazi. Ngenxa yokuba inkqubo yokujikeleza isele iphantsi koxinzelelo oluninzi kwisimo sexinzelelo lwegazi eliphezulu, ubunzima obongezelelweyo bunokuba bunzima.
Ukutya kwengcinezelo ephezulu yegazi kufuneka kubandakanye inani elincinci leempahla ezigcweleyo kunye nezi-trans-fats (inyama ebomvu, ukutya okukhawulezayo), kunye nemilinganiselo emodareyithwayo yamanye amafutha (iolives, ioli ye-canola), ukuphepha kwamafutha ashushu. Esikhundleni sokutya okubomvu, jabulela iintlanzi, iinkukhu, imbewu, iinqayi kunye neembotyi. Unokwenza ube nesidlo saso sihlandlo esipheleleyo senyama ebomvu. Jabulela iimveliso zobisi ezinamafutha angenawo amanqatha.
Intliziyo-Hlola ukuthenga
Xa uthengisa iimveliso kwivenkile, khangela i-Heart-Check mark evela kwi-American Heart Association. Olu phawu kwilebula lubonisa ukuba umkhiwane uhlangabezana neemfuno ze-AHA zeoli ezizalisiweyo, i-fat fat, kunye ne-sodium yokukhonza omnye.
ISicwangciso seDASH sokutya
Ukuba ufuna indlela ehleleke ngakumbi yokudlulela kwisidlo segazi, jonga kwi-DASH yokutya isicwangciso, esimele iMigqaliselo yeDetary Stop Stop Hypertension.
> Imithombo
- > Iintlanu ezilula zokuLawula uxinzelelo lwegazi. American Heart Association.
- > Ukunyuswa kwengcinezelo yegazi kunye nokutya. MedlinePlus NIH.
- > Ukunciphisa Utywala ukulawula ukunyanzelwa kwegazi eliphezulu. American Heart Association.
- > Ukulawula uxinzelelo lwegazi ngesidlo esinempilo. American Heart Association.
- > Ukulawula uxinzelelo lwegazi ngesidlo esinempilo. American Heart Association.