Yintoni ekudliwayo yentsholongwane yegazi?
Ukuba umntu unesifo esixinzelelekileyo, oku kuthetha ukuba imithwalo yegazi yakhe iqukethe umthamo okhulayo obeka uxinzelelo kwiindonga zeempahla. Ngoxinzelelo lwegazi oluphezulu, intliziyo ithwala umthwalo owongezelelweyo, okwandisa inani lemisipha yeentliziyo, kwaye ngoko ke intliziyo ayikwazi ukupompa igazi eliphazamisayo kwizitho ezahlukahlukeneyo kunye nezicubu, ngenxa yoko kubangela ukunikezwa kwe-oksijini kunye nezinye izondlo zokukhupha.
Kwaye ukuba umntu unesisindo esingaphezulu, ke lo ngumthwalo owongezelelweyo kwi-system ye-cardiovascular system. Ziziphi iingcebiso? Uxinzelelo lwe-arterial lunganciphisa kakhulu kwimeko apho kwinqanaba lokuqala loxinzelelo lwe- blood pressure lunganciphisa ukutyiswa kwetafile zetyuwa okanye ukulahla ngokupheleleyo. Ungasebenzisa nokusetyenziswa kokukhanya. Ukulahla ubunzima obuninzi kunokwenzeka ngeendlela zokudibanisa ukutya okhethekileyo kunye nemisebenzi yomzimba.
Imithetho yesondlo yokhuseleko lwexinzelelo
Ukutya okukhethekileyo kuquka imiqathango elandelayo:
Umgaqo wokuqala kukunciphisa ukongeza kwetyuwa ekudleni. Umntu onempilo imihla ngemihla udla i-gram e-10 yetyuwa yetyuwa, kunye negazi lokunyanga kufuneka linciphise ubuncinane kabini, okokuthi, imimiselo yansuku zonke kufuneka ibe yi-4-5 g. Kwakhona kuyimfuneko ukunciphisa umlinganiselo wesiselo esinxilisayo (1.3 l ngosuku, kuquka izitya zokuqala).
Umgaqo wesibini: kufuneka ujike ekudleni kwimihla ngemihla ezo zinto zichaphazela ukunyuka kwengcinezelo yegazi: itiye, ikhofi, ukutshaya kunye nokutya okunesonka, kunye neziphuzo eziqukethe amanqanaba aphezulu otywala.
Umthetho wesithathu: awukwazi ukutshaya, kuba ukutshaya okukhokelela ekunciphiseni imithwalo yegazi, kwaye ngenxa yoko ukunyuka ngokukhawuleza kwegazi.
Umthetho wesine: izigulane ezixinzelelekileyo zifuna ukunyamekela ubunzima babo, kungekho ndlela yokuthintela ukwanda kwawo okubukhali. Awunakuyidla i-carbohydrates, elula, (i-confectionery), kungcono ukuyithatha i-carbohydrates efanelekileyo, efumaneka kwiimifuno, iziqhamo kunye nezitshalo. Kwakhona kuyimfuneko ukunqaba kwiimfuyo zezilwanyana, ngexesha elifanayo ukutshintsha imifuno yazo. Abanye oogqirha bancoma nokuzila ukutya (ukutya okufutshane kwimizuzu emfutshane).
Ulawulo lwesihlanu: izigulane ezixinzelelekileyo kufuneka zihlawule ingqwalaselo eyongezelelweyo kwimveliso ye-alkalini: imifuno, ubisi, isonka esiqhekezayo, amaqanda, ilayisi.
Umthetho wesithandathu: izigulane ezinexinzelelo oludityanisiweyo zifuna kakhulu i-potassium (iibhanana, iklabishi, i-apricot ezomileyo) kunye ne-magnesium (i-walnuts, izaqathe, iibhontshisi, izityalo).
Umthetho wesixhenxe: kufuneka ulungise ngokufanelekileyo ukutya ngexesha lonke. Isidlo sakusasa - 1/3 kwimiqulu yemihla ngemihla yokutya, isidlo sasemini - ngaphantsi kwesiqingatha, isidlo sakusihlwa - 1/10 inxalenye.
Ukukhusela kwezi zifo zithandwa kakhulu kwihlabathi lonke. Inkqubo yaseMerika yeziphakamiso kwixilongxiliso yondlo (DASH) yenziwe ngokuchanekileyo kule njongo. Imigaqo yayo eyisiseko ibonisa ngokupheleleyo imigaqo yesondlo ekhankanywe apha ngasentla.
Kubalulekile ukutya ngokufanelekileyo, ukutya kufuneka kube nexabiso elifanelekileyo, iiprotheni, i-carbohydrates kunye namafutha.