Ukucindezela okujwayelekile kubantu abadala kuyinto 120/80. Ukucindezeleka komzimba kuqala lapho i-systolic blood pressure ifinyelela ku-140, futhi i-diastolic yegazi - 90. Ngokusho kwedatha esemthethweni, umfutho wegazi ophezulu unesizathu esiyinhloko sokufa emhlabeni jikelele. Futhi, hhayi ngokwawo ngokwabo ukucindezelwa kwegazi, kodwa izifo zenhliziyo, okuyinto ekhuthaza. Njengamanje, abantu abangaphezu kwezigidi eziyi-1 emhlabeni jikelele banenkinga yalesi sifo. Ngakho-ke, kubalulekile ukwazi ukuthi yini okufanele ukwenze ukuze unciphise ingozi yesifo okungenani. Mayelana nokuthi kufanele yini ukudla nokucindezela kwegazi eliphezulu kuzoxoxwa ngezansi.
Ufuna ukugwema inkinga ngokucindezela? Kuzodingeka ukuthi ushintshe kakhulu imikhuba yabo, indlela yokuphila kanye nokudla. Ukusetshenziswa kwemithi ngaphandle kwesidingo kuyinto engathandeki kakhulu, futhi ukudla okunempilo kuzosiza ukugcina ukucindezelwa kwegazi kulawulwa.
I-Potassium iyasiza ukulwa nomfutho wegazi ophezulu
Okokuqala, khumbula: nge-high blood pressure, kumele udle ukudla okuqukethe i-potassium. Lesi yisici esibaluleke kakhulu ekudleni kwethu, kodwa okuthonya elikhulu ekucindezeni kwegazi nokulawulwa kwamanzi emzimbeni. Muva nje, i-potassium isenezelwe kakhudlwana kasawoti. Lokhu kwenziwa ukunciphisa izimbangela zemiphumela emibi ye-sodium, ephakamisa ukucindezelwa kwegazi. Lokhu kasawoti nge potassium kubhekwa njengokudla, nakuba kuyanda kakhulu kunconywa ochwepheshe ukuze basebenzise nsuku zonke.
Ngingayithola kuphi imithombo yemvelo ye-potassium? Ama-apricot omisiwe ngumthombo ocebile kakhulu walesi sici. Isibonelo: izingcezu eziyi-15 zama-apricot omisiwe ziqukethe kufika ku-1500 mg. i-potassium. Isimiso sansuku zonke kubantu abadala singama-3 500 mg. I-potassium itholakala nakutamatisi, isipinashi, amazambane, ubhanana, amakhabe nezinhlanzi. Kumele kukhunjulwe ukuthi i-potassium i-soluble kalula emanzini, futhi uma ukupheka kuhlanzwa. Amazambane ngokuvamile alahlekelwe isigamu sezinto ezitholakala kulesi sici, njengeminye imifino, ngesikhathi sokupheka. Ngakho-ke, uma kungenzeka, kungcono ukupheka imifino yabantu abashadile. Ngakho ukulahlekelwa kwe-potassium (kanye nezinye izakhi kanye namavithamini) kuyoba yincane.
Ukudla okusekelwe "ebukhali"
Uyakuthanda lwesinaphi, i-garlic noma i-pepper eshisayo? Ngomfutho wegazi ophezulu, yibo bonke abalingani bakho. Uma, isibonelo, isinaphi asiqukethe izidakamizwa futhi akusiwo usawoti obuningi kuwo, bese ivikela uhlelo lokujikeleza. Ukuba yingxenye yamafutha lwesinaphi, isinaphi sinikeza ukudla ukukhanya okubukhali, okushisayo, kodwa ngaphezu kwalokho kunomphumela we-antibacterial, kushukumisa ukuvinjelwa kwamajusi okugaya, futhi kunciphise ukucindezeleka kwegazi. Izakhiwo ezifanayo zihlukile futhi i-garlic. Ayaziwa noma yiliphi elinye i-spice ukuze ihlise ukucindezela ngokushesha. Ngakho ungazitshi ukuthi uyayisebenzisa ekucindezeni kwegazi eliphezulu. I-garlic isebenza ngokuphumelelayo kangangokuthi akufanele ihlukumeze abantu abanegazi elicindezelayo eliphansi kakhulu.
Ingxoxo ehlukile ifanelwe i-pepper. Ngenxa yokuqukethwe kwe-capsaicin, okuyiyona enesibopho esivuthayo, kusiza ukulwa nomfutho wegazi ophezulu. Ukuhlolwa kwamagundane okufuze kube nesifo somfutho wegazi ophakeme usanda kufakazela umphumela omuhle we-capsaicin ohlelweni lokujikeleza. Abacwaningi baphinde babone ukuthi eningizimu-ntshonalanga yeChina, lapho kudla khona ukudla okunengi kakhulu kanye ne-chili, abantu abangama-5% kuphela abanesifo esiphakeme segazi. Isibonelo, kuwo wonke umhlaba, isilinganiso sesilinganiso sesivele sidlula 40%! Njengamanje, umsebenzi uqhubeka ukuhlanganisa i-capsaicin kusuka ku-chili pepper ukuze kusetshenziswe kabanzi emithini kanye namalungiselelo okulwa nomfutho wegazi ophezulu.
Isenzo se-Beet esimangalisayo
Emasontweni ambalwa edlule emaphephandabeni anikezelwe inkinga yokudla nge-high blood pressure, incazelo yanikezwa ukuthi kungani i-sugar beet juice ixazulula kahle le nkinga. Abacwaningi e-University of Queen Mary eLondon babonisa ukuthi iziguli eziphuza ijusi beet beet, ingcindezi yehla zingakapheli amahora angu-24 ngaphandle kokusebenzisa imithi eyengeziwe. Lokhu kungenxa yokuthi ijusi le-beet liqukethe nitrate yemvelo. Umlobi wocwaningo uchaza ukuthi ijusi le-beet landa izinga le-nitric oxide, elilawula ukucindezeleka kwegazi. Ngokuthakazelisayo, lolu cwaningo lubonise ukuthi ukuphakama kwengcindezi yegazi kuneziguli, ngcono imiphumela iyabonakala ngemuva kokuthatha i-nitrate. Umphumela ubonakala ngokushesha ngemuva kokuthatha ingilazi yamanzi (250 ml). Uma othile engathandi i-beet, ezinye izitshalo zingabasiza, ezibuye zicebile nge-nitrate yemvelo. Lesi isaladi, isipinashi kanye iklabishi. Ukuba khona kwe-nitrate yokwelapha kulezi zitshalo yizindaba ezinhle kubantu ababhekene negazi eliphakeme. Lena enye ingxabano yokwengeza ukudla kwakho nemifino eminingi.
Yini okufanele uyigweme emfuthweni wegazi ophezulu
1. Utshwala. Nakuba abanye abacwaningi beqaphele umphumela wokuphuza utshwala ngokunciphisa ukucindezelwa kwegazi, kodwa lokhu kuphela uma kuthathwa amanani amancane. Kubantu abanomfutho wegazi ophezulu, umthamo wansuku zonke ophuza utshwala akufanele udlule 50-100 amagremu. ngamadoda no-10-20 gr. abesifazane. Lezi zilinganiso azitholakali. Ukusetshenziswa kotshwala ngaphezu kwalesi silinganiso njalo kuholela emiphumeleni emibi, ikakhulukazi - ukwanda kwenani lenhliziyo, ukuguqulwa kwengcindezi, ukuguquka kwamanzi. Umphumela uwukuthi: ingilazi yewayini elihle noma i-cognac - yebo. Ibhodlela - cha!
2. Cigarettes. Abantu abane-hypertension, Yebo, akufanele bashunqe. I-Nicotine emva kokungezwa kwama-receptor we-nicotinic kubangela ukwanda kwegazi nomgogodla wenhliziyo. Ngaphezu kwalokho, ukubhema kubangela ukulimala ezindongeni zemithanjeni yegazi, okubangela ekubunjweni kwe-atherosclerosis.
3. Usawoti - amagremu amahlanu ngosuku (isigamu sepuniji) kuyinto evamile yokudla usawoti, okungafanelekile kudlule ekudleni. Bona ukuthi usawoti oluningi luqukethwe kwimenyu yakho. Igramu engu-1 esitholakala engilazi yobisi, isipuni esingu-1 ku-can of pea, izinkezo ezimbili kucezu lwesinkwa sonke. Ukudla kwabantu kwanamuhla kunomunyu omningi kakhulu. Uma upheka ekhaya, kungcono ukuthatha isilimo evamile nequkethe i-potassium.
4. Inyama. Ososayensi baye bafakazela ukuthi ukudla okunomsoco kunomthelela empilweni. Ngokungangabazeki, izitshalo zihlushwa izifo zenhliziyo nokukhuluphala uma kuqhathaniswa nabanye abantu abaningi kakhulu. Lokhu kuyiqiniso eliqinisekisiwe, akukwaziwa, noma kunjalo, kungakhathaliseki ukuthi kuwukuphela kokudla noma ezinye izici ezihambisanayo. Abacwaningi baqaphele ukuthi izitshalo zemifino azikwazi ukubhema, ukuhlukunyezwa utshwala nokuziphatha ngendlela engafanele. Ngakho abantu abanesifo somfutho wegazi kufanele banike inyama enamafutha, inhlanzi nezinkukhu. Lokhu kuzosiza ekuqedeni i-cholesterol "embi" futhi kucebise umzimba nge-omega-3 fatty acids kanye namaprotheni alula kalula.