Isondlo esifanelekileyo kwixinzelelo oluxhomekeke kwiinkalo ezininzi (ubudala, uhlobo lomsebenzi, imeko epheleleyo yomzimba, ubukho bezinye izifo), kodwa kukho imigaqo-jikelele yokutya okwelapha.
Kwixinzelelo eliphezulu, kufuneka kubandakanye okokuqala kwimveliso yokutya ekhokelela ekunyuseni kwayo. Apha:
- i-caffeinated (i-cocoa, ikhofi, i-coffee drinks, i-tea eqinile, i-chocolate, i-coca-cola);
- Ukubhema, i-salted, izitya ezicocekileyo kunye neemveliso, iziqholo;
inyama kunye nentlanzi yeentlobo ezinamafutha, amafutha anzima, ioli yeentlanzi, i-ayisikrimu;
- i-confectionery, ne-cream cream, kwindawo yokuqala;
- isibindi, iintso, ubuchopho;
- Imimoya.
Kufuneka kuqatshelwe ukuba kungekudala ama-200 amagremu ezomileyo womoya obomvu acetyiswa ukuba asetyenziswe imihla ngemihla. Ukuba ungathandabuzeki, qhagamshelana nogqirha wakho.
Iityuwa zetyuli e-hypertension iphantse inombolo yesitha. Nciphisa u-3-5 grams ngosuku, kunye nokunyanzeliswa kwaye ukhuphe ngokupheleleyo ekudleni. I-Bezolevuyu yokutya idibanisa neerusi ezimuncu, iifrib, iirhafu. Zama kwakhona ukuyeka ukusebenzisa iimveliso eziye zacutswa ngokuphindaphindiweyo. Kuzo, njengomthetho, ezininzi ze-sodium, kwaye inobungozi emzimbeni wegazi.
Ukunciphisa ukusetyenziswa kwezibhatyi, iimbotyi, iimbotyi, iipere. Ukususela kwimveliso yeebhakabhakeni, khetha ukufumana isinkwa esimnyama, kodwa kungabi ngaphezu kwama-200 amagremu ngosuku. Isiseko sesondlo esifanelekileyo se-hypertensives:
- I-Lenten inyama: i-turkey, inkukhu (ngaphandle kwamafutha), isilwanyana, inyama yenkomo;
intlanzi yeentlobo eziphantsi zeoli (ngokukhethekileyo kwifom etyilisiweyo njengenyama);
- ushizi kunye noshizi ngomxholo weoli ophantsi;
- I-porridge ipilisi: i-buckwheat, i-oatmeal, i-millet.
Iisobho kufuneka zibalwe kunye nenani elipheleleyo lemali esetshenzisiweyo ngosuku. Akufanele kudlule ii-1.2 ilitha. Izitya zesonka ezincinci kufuneka zibe khona ekudleni okungabikho ngaphezu kokutya ezimbini ngeveki. Kulo lonke, kuyimifuno, iziqhamo, ubisi, isobho se-cereal. Imifuno - kwifom ekhusiweyo, ebilisiwe, ngendlela yeiriigrettes, i-salads egqoke ngeoli yemifuno.
Qinisekisa ukuba ufake imveliso egcwele i-potassium (ama-apricot, ama-apricot omisiwe, amabhanana, amazambane). I-Potassium yenye yezona iivithamini ezinobomi kunye neemaminerali ezixinzelelekileyo. Oogqirha bayincoma ukuyisebenzisa ukususela kwi-3000 ukuya ku-4000 mg ngosuku. I-calcium (800 mg ngosuku) kunye ne-magnesium (300 mg ngosuku) nazo zincedo kakhulu kwixinzelelo.
Ukwandisa, kukho uxinzelelo lwengqondo, ukuphuhliswa nomxholo wesisindo obuninzi. Kule meko, ukutya okunomsoco kubaluleke kakhulu. Xa uxinzelelo lwexinzelelo lokunyanya, ukutya okuchanekileyo kubonakala kanje: inani lamafutha - i-20-30%, i-carbohydrates (kodwa ingadli kalula) - 50-60%.
Ukungqinelana nalo mzekelo, ukutya okukhawuleza kweekhalori nokuzila ukudla. Amafutha kufuneka ahlale ekhona ekudleni, kodwa angabi ngaphezu kwama-gram 60 ngosuku. Iiprotheni kufuneka ziqulethwe ekudleni kwisixa sama-90-100 amagremu. Kule meko, ukhethe ukhetho lwamanzi ase-lactic acid, ubisi, amaqanda abamhlophe, i-cottage cheese, isiselo sesonka, umgubo we-soy. Umxholo weCalori ungancitshiswa yimveliso equkethe i-vitamin K (ibhotela, ukhilimu omuncu, ukhilimu).
Iimveliso zolwandle ziyakuthintela ukuphuhliswa kokuqala kwe-atherosclerosis. I-Sea kale, i-crab, i-shrimp, i-squid inomdla kakhulu.
Ukunciphisa ukungenisa ukutya okubangela ukuba isilwane siphumelele: i-radishes, isithombo, i-anyanisi, i-garlic, iziphuzo ze-carbonate.
Yidla ngokufanelekileyo, kwiincinci ezincinci ezine-4-5 ngosuku. Ukuphuhlisa umkhwa omuhle wokutya okokugqibela iiyure ezine ngaphambi kokulala.