Kuyini ukudla okubangelwa ukucindezeleka komzimba?
Uma umuntu ehlushwa isifo sofuba, lokhu kusho ukuthi izitsha zakhe zegazi zinevolumu ekhulayo yetshezi efaka ukucindezela ezindongeni zezimpahla. Ngomfutho wegazi ophakeme, inhliziyo ithwala umthwalo owengeziwe, okwandisa inani lemisipha yenhliziyo, futhi ngenxa yalokho inhliziyo ayikwazi ukumane ithathe igazi eligudla ezithombeni nasezinhlobonhlobo ezihlukahlukene, ngaleyo ndlela kubangele ukuphazamiseka nokulinganiselwe kwe-oxygen nezinye izakhi.
Futhi uma umuntu enesisindo esiningi, khona-ke lokhu kungumthwalo owengeziwe ohlelweni lwesifo senhliziyo esivele sesele buthakathaka. Ziyini izincomo? Ukucindezela komzimba kunganciphisa kakhulu uma kwenzeka lapho esiteshini sokuqala somfutho wegazi ophakeme wehlisa isisindo usawoti noma usenqabe ngokuphelele. Ungasebenzisa nokuvivinya umzimba okulula. Ukuqeda isisindo esiningi kunokwenzeka ngokusebenzisa inhlanganisela yokudla okhethekile nemisebenzi yomzimba.
Imithetho yokudla okunomsoco we-hypertension
Ukudla okhethekile kunemithetho elandelayo:
Umthetho wokuqala ukunciphisa ukufakwa kosawoti ekudleni. Umuntu onempilo nsuku zonke udla amagremu ayi-10 etafuleni usawoti, nge-hypertension kufanele ancishiswe okungenani kabili, okungukuthi, umkhuba wansuku zonke kufanele ube ngu-4-5 g. Futhi kuyadingeka ukunciphisa inani lesikhumba esidakiwe (1.3 l ngosuku, kuhlanganise nezitsha zokuqala).
Umthetho wesibili: udinga ukuvala ekudleni kwansuku zonke lezo zinto ezithinta ukwanda kwegazi: itiye, ikhofi, ukubhema nokudla okunezicucu, kanye neziphuzo eziqukethe amazinga aphezulu okuphuza utshwala.
Umbuso wesithathu: awukwazi ukubhema, ngoba ukubhema okuholela ekunciphiseni kwemithambo yegazi, futhi ngenxa yalokho ukuphakama okukhulu kwegazi.
Isimiso sesine: Iziguli ezixubile zidingekile ukuba zinakekele isisindo sabo, ngendlela engavimbele ukukhuphula kwayo. Awukwazi ukudla ama-carbohydrate, aphethwe kalula, (i-confectionery), kungcono ukuwuthatha indawo ene-carbohydrate ewusizo, etholakala emifinini, izithelo kanye nezitshalo. Kubalulekile futhi ukuba unqabe amafutha esilwane, ngenkathi ushintsha imifino yawo. Abanye odokotela bancoma futhi ukuba bazile ukudla (ukudla okwesikhashana okudla imifino).
Isimiso sesihlanu: Iziguli ezinomsoco kufanele zikhokhelwe ukwedlula imikhiqizo ye-alkali: imifino, ubisi, isinkwa esinqunyiwe, amaqanda, ilayisi.
Isimiso sesithupha: iziguli ezinesifo sofuba esibalulekile zidinga kakhulu i-potassium (ubhanana, iklabishi, ama-apricot omisiwe) kanye ne-magnesium (ama-walnuts, izaqathe, ama-beet, okusanhlamvu).
Isimiso esiyisikhombisa: udinga ukusabalalisa ukudla ngokufanele usuku lonke. Ukudla kwasekuseni - 1/3 emthamo wansuku zonke wokudla, kwasemini - ngaphansi kwesigamu, isidlo sakusihlwa - 1/10 ingxenye.
Ukuvimbela izifo ezinjalo kuthandwa kakhulu emhlabeni jikelele. Isistimu yaseMelika yezincomo ekunyameni komfutho wokudla okunomsoco (DASH) yadalwa ngokuqondile ngale njongo. Izimiso zalo eziyisisekelo zibonisa ngokugcwele imithetho ekhishwe ngenhla yeziguli ezixubile.
Kudingeka ukuba udle kahle, ukudla kufanele kube nesilinganiso esifanele, amaprotheni, ama-carbohydrate namafutha.