Uxinzelelo oluqhelekileyo kubantu abadala i-120/80. Uxinzelelo lwengqondo luqala xa uxinzelelo lwegazi lwe-systolic lufikelela kuma-140, kwaye uxinzelelo lwegazi lwe-diastolic - 90. Ngokomthetho oseburhulumenteni, i-hypertension iyona nto ibangela ukufa emhlabeni jikelele. Kwaye, kungekhona ngokwayo uxinzelelo lwegazi, kodwa izifo zengqondo, ezikhuthaza. Okwangoku, abantu abangaphezu kwezigidi ezili-1 emhlabeni jikelele bahlupheke kulo mfo. Ngako oko, kubalulekile ukwazi into enokuyenza ukuze unciphise umngcipheko wesi sifo ubuncinci. Ngokuphathelele into ekufuneka ibe nokutya kunye nokunyuswa kwengcinezelo yegazi kuya kuxutyushwa ngezantsi.
Ufuna ukuphepha ingxaki ngexinzelelo? Kuya kufuneka ukuba utshintshe imikhwa yabo, indlela yokuphila kunye nesondlo. Ukusetyenziswa kwamachiza ngaphandle kwesidingo kuyinto engathandekiyo, kwaye ukutya okufanelekileyo kuya kunceda ukugcina uxinzelelo lwegazi phantsi kolawulo.
I-potassium inceda ukulwa nomfutho wegazi
Okokuqala, khumbula: ngoxinzelelo lwegazi, kufuneka udle ukutya okuqukethe i-potassium. Le yinto ebaluleke kakhulu ekudleni kwethu, kodwa leyo inefuthe elikhulu kwixinzelelo legazi kunye nokulawulwa kwamanqanaba emzimbeni. Kungekudala, i-potassium sele yongezwa kratyuwa. Oku kwenziwa ukwenzela ukunciphisa iindleko zemiphumo emibi ye-sodium, ephakamisa uxinzelelo lwegazi. Le ityuwa nge potassium ithathwa njengento yokutya, nangona iyanconywa ngokunyuka yiingcali zentsuku zokusetyenziswa.
Ndingafumana phi indawo yemvelo ye potassium? Iibhilikri ezomileyo ziyimithombo ecebile kakhulu yale nxalenye. Umzekelo: iziqwenga ezili-15 zeebhilikiti ezomileyo ziqulethe ukuya ku-1500 mg. potassium. Umgangatho wemihla yabantu abadala ngowama-3 500 mg. I-Potassium ifumaneka kwiitamatato, isipinashi, iitatayi, ibhanana, i-melon kunye neentlanzi. Kufuneka kukhunjulwe ingqalelo ukuba i-potassium inqabile kalula ngaphakathi kwamanzi, kwaye xa ukupheka kuhlanjululwa. Iipatata zihlala zilahleka isiqingatha seziqulatho zento, njengeminye imifuno, ngexesha lokupheka. Ngoko ke, ukuba kunokwenzeka, kungcono ukupheka imifuno yesibini. Ngoko ukulahlekelwa kwe-potassium (kunye nezinye izondlo kunye namavithamini) kuya kuba mncinane.
Ukutya ngokusekelwe "ekuqiniseni"
Ngaba uyayithanda isardard, igalikhi okanye ipilisi yamnandi? Ngoxinzelelo lwengqondo, bonke abo babambene nabo. Ukuba, umzekelo, isardadi ingenayo i-conservatives kwaye akukho tyuwa oluninzi kuyo, ngoko ikhusela inkqubo ejikelezayo. Ukuba yinxalenye yeoli ye-mustard, isardard inike ukutya ukutya okubukhali, kodwa ngaphezu koko kunemiphumo ye-antibacterial, ivuselela ukukhutshwa kweziselo zamanzi kunye nokunciphisa uxinzelelo lwegazi. Iipropati ezifanayo zihlukile kunye negalikhi. Ayaziwa nayiphi na i-spice ngokukhawuleza ukunciphisa uxinzelelo. Ngoko ungazikhanyeli ukuwusebenzisa ekuxinzeleleni kwegazi. I-Garlic isebenza ngokuphumelelayo kangangokuthi akufanele ibenokuxhaphaza abantu abanegazi labo elincinci kakhulu.
Incoko eyahlukileyo ifanele i-pepper pepper. Siyabulela kumxholo we-capsaicin, onoxanduva lokutshisa i-taste, inceda ukulwa ne-blood pressure. Iingcaphephe kwiirats ezithintekayo kwi-blood pressure zandul 'ingqungquthela ziye zaqinisekisa ukuba inzuzo ye-capsaicin kwinkqubo yokujikeleza. Abaphandi baphinde bathi kwintshona-ntshona-ntshona yeTshayina, apho i-cooking ishaya kakhulu kwaye i-chili iyathandwa kakhulu, kuphela ama-5% abantu abafumana uxinzelelo lwegazi eliphezulu. Ngokomzekelo, kulo lonke ihlabathi, izinga lesiganeko sele lidlula 40%! Okwangoku, umsebenzi uqhubeka ukuvelisa i-capsaicin kwiphilisi yepilisi ukuze kusetyenziswe ngakumbi kumachiza kunye nokulungiselela ukunyuswa kwegazi.
Isenzo seBeet esihle
Kwiiveki ezimbalwa ezedlule kwiphephancwadi enikezelwe kwingxaki yokutya kunye nokunyuswa kwengcinezelo yegazi, kunikwa ingcaciso ukuba kutheni i-juice ye-beet ijusi isombulula kakuhle le ngxaki. Abaphandi kwi-University of Queen Mary eLondon babonisa ukuba izigulane ezisela isiselo se-beet, uxinzelelo luyehla ngaphakathi kweeyure ezingama-24 ngaphandle kokusetyenziswa kweyeza. Oku kungenxa yokuba ijusi ye-beet iqukethe izitrate zendalo. Umbhali wolu cwaningo uchaza ukuba ijusi ye-beet yandisa izinga le-nitric oxide, elilawula uxinzelelo lwegazi. Kuyathakazelisa ukuba uphando lubonisa ukuba uphezulu lwegazi lwezigulane, lube ngcono ukuba iziphumo zigcinwe emva kokuthatha i-nitrates. Umphumo ubonakala ngokukhawuleza emva kokuthatha igrisi yerisi (250 ml). Ukuba umntu akayithandi iibhunge, ezinye iifuno ziza kuhlangula, nazo zizityebi kwi-nitrate yemvelo. Le isaladi, isipinashi kunye neklabishi. Ubukho be-nitrate yeyeza kule mijelo yiendaba ezilungileyo kubantu abajongene negazi eliphezulu. Le ngenye ingxabano yokongeza ukutya kwakho kunye nemifuno eninzi.
Yintoni ekufuneka uyiphephe kwixinzelelo
1. Utywala. Nangona abanye abaphandi baqaphele umphumo wobutywala ngokunciphisa uxinzelelo lwegazi, kodwa oko kuphela xa kuthathwa amanani amancinci. Kubantu abanomfutho wegazi ophezulu, umthamo wezobisi wemihla ngemihla kufuneka ungadluli kuma-50-100 amagremu. ngamadoda kunye no-10-20 gr. bafazi. Ezi ziko azithethi. Ukusetyenziswa kotywala ngaphezu kweli nqanaba ngalinye kukhokelela kwimiphumo emibi, ngokukodwa-ukwanda kwenani lentliziyo, utshintsho lweengcinezelo, ukuguqulwa kwamanzi. Isiphumo kukuba: iglasi yewayini elungileyo okanye i-cognac - ewe. Ibhotile - ayikho!
2. Iigarethi. Abantu abanexinzelelo, ngokuqinisekileyo, akufanele bashiye. I-Nicotine emva kokunyuswa kwama-receptor ye-nicotin idala ukwanda kwenyxaso yegazi kunye nesantya senhliziyo. Ukongeza, ukutshaya kubangela ukulimala kwiindonga zemithambo yegazi, okubangela ukuba kwakhiwe i-atherosclerosis.
3. Iityuwa - 5 amagremu ngosuku (isiqingatha sepuniji) yinto evamile yetyuwa, engenakugqithiswa ekudleni. Bona ukuba ityuwa ingakanani kwimenyu yakho. Igramu e-1 esiyifumana kwiglasi yobisi, i-1 isipuni kwi-pea ye-pea, iipuni ezimbini kwisiqwenga sesonka sonke. Ukutya kwabantu banamhlanje kunetyuwa kakhulu. Xa upheka ekhaya, kungcono ukutshintsha ityuwa evamile kunye nequkethe i-potassium.
4. Inyama. Iingcali zenzululwazi ziye zatshengisa ukuba ukutya okunomsoco kunceda kwimpilo. Ngokungathandabuzekiyo, izityalo zithwala izifo zentliziyo kunye nokukhuluphala xa kuthelekiswa nabanye abantu abaninzi kakhulu. Oku kuyinyaniso eqinisekisiweyo, akwaziwa, nangona kunjalo, kungenxa yokutya okanye ezinye izinto ezidibeneyo. Abaphandi baqaphele ukuba abadyiwayo abanako ukutshaya, basebenzise kakubi utywala baze baqhube ngendlela engafanelekanga. Ngoko abantu abanomfutho wexinzelelo kufuneka banike inyama enamafutha, intlanzi kunye neenkukhu. Oku kuya kunceda ukuphelisa i-cholesterol "embi" kunye nokucebisa umzimba nge-omega-3 fatty acids kunye neeprotheni ezilula.