Uxinzelelo lwegazi kunye nokutya

Ukwenza utshintsho kwindlela otya ngayo yindlela eqinisekisiweyo yokunceda ukulawula uxinzelelo lwegazi. Olu tshintsho lunokukunceda ukunciphisa umzimba kwaye unciphise amathuba okuba nesifo sentliziyo kunye nokubetha.

Umboneleli wakho wezempilo unokukuthumela kwingcali yokutya enokukunceda wenze isicwangciso sokutya esifanelekileyo. Buza ukuba yintoni ekujoliswe kuyo uxinzelelo lwegazi. Ujoliso lwakho luya kusekelwa kwimingcipheko yakho kunye nezinye iingxaki zonyango.

UKUTYA KWE-DASH

Iindlela ezisezantsi zetyuwa yokuNqanda uxinzelelo lwegazi (DASH) ukutya kungqinisisiwe ukunceda ukunciphisa uxinzelelo lwegazi. Iziphumo zalo kuxinzelelo lwegazi ngamanye amaxesha zibonwa kwiiveki ezimbalwa.

Oku kutya kutyebile kwizakhamzimba ezibalulekileyo kunye nefayibha. Ikwabandakanya ukutya okuphezulu kwi-potassium, calcium, kunye nemagnesium kwaye isezantsi kwisodium (ityuwa) kunokutya okuqhelekileyo kwaseMelika.

Iinjongo zokutya kwe-DASH zi:

• Nciphisa i-sodium engekho ngaphezulu kwe-2,300 mg ngosuku (ukutya kuphela i-1,500 mg ngosuku yeyona njongo ilunge ngakumbi).
• Nciphisa amafutha agcweleyo angadluli kwi-6% yeekhalori zemihla ngemihla kunye nenqatha elipheleleyo ukuya kwi-27% yeekhalori zemihla ngemihla. Iimveliso zobisi ezinamafutha asezantsi zibonakala ziluncedo ngakumbi ekunciphiseni uxinzelelo lwegazi.
• Xa ukhetha amafutha, khetha iioyile ze-monounsaturated, ezinje nge-olive okanye i-canola oyile.
• Khetha iinkozo ezipheleleyo kumgubo omhlophe okanye iimveliso zepasta.
• Khetha iziqhamo kunye nemifuno yonke imihla. Uninzi loku kutya kutyebile kwi-potassium, ifayibha, okanye zombini.
• Yitya amandongomane, iimbewu, okanye iimbotyi (iimbotyi okanye ii-ertyisi) yonke imihla.
• Khetha ubungakanani beprotein (hayi ngaphezulu kwe-18% yeekhalori zemihla ngemihla). Iintlanzi, iinkuku ezingenalusu, kunye neemveliso zesoya zezona mithombo zeprotheyini zibalaseleyo.

Ezinye iinjongo zezondlo zemihla ngemihla ekudleni kwe-DASH zibandakanya ukunciphisa i-carbohydrate kwi-55% yeekhalori zemihla ngemihla kunye ne-cholesterol yokutya kwi-150 mg. Zama ukufumana ubuncinci iigram ezingama-30 (g) zefayibha yemihla ngemihla.

Jonga umboneleli wakho ngaphambi kokuba wandise i-potassium ekudleni kwakho okanye usebenzise izitshizi zetyuwa (ezihlala ziqukethe i-potassium). Abantu abaneengxaki zezintso okanye abathatha amayeza athile kufuneka balumke malunga nokuba badla kangakanani i-potassium.

UKUTYA OKUSEMPILWENI KWENTLIZIYO

Yitya ukutya okunamafutha asezantsi ngokwemvelo. Oku kubandakanya ukutya okuziinkozo, iziqhamo kunye nemifuno.

• Funda iilebheli zokutya. Nika ingqwalaselo ekhethekileyo kwinqanaba lamafutha athambileyo kunye namanqatha agcweleyo.
• Gwema okanye unciphise ukutya okunamafutha amaninzi (ngaphezu kwama-20% amanqatha athathwa njengaphezulu). Ukutya amanqatha amaninzi kakhulu yenye yezinto ezinobungozi besifo sentliziyo. Ukutya okuphezulu kolu hlobo lwamafutha kubandakanya: izikhupha zamaqanda, iitshizi ezilukhuni, ubisi olupheleleyo, i-ayiskhrim, ibhotolo, kunye nenyama enamafutha (kunye nezahlulo ezinkulu zenyama).
• Khetha ukutya okune-protein. Oku kubandakanya isoya, intlanzi, inkuku engenasikhumba, inyama engatyebanga kakhulu, kwaye engenamafutha okanye i-1% yeemveliso zobisi ezinamanqatha.
• Khangela amagama athi "hydrogenated" okanye "ngokuyinxenye hydrogenated" kwiilebheli zokutya. Sukutya ukutya okunezi zihlanganisi. Ziphezulu kakhulu kumafutha atyebileyo kunye nakumanqatha.
• Nciphisa ukutya okugcadiweyo kunye nokwenziweyo.
• Nciphisa ukuba zingaphi izinto ezithengiweyo ezithengiswa ngentengiso (ezinje ngeedonathi, iicookies, kunye nabaqhekezi) ozityayo. Zingaqulatha amafutha amaninzi azalisiweyo okanye amafutha athambisayo.
• Nika ingqalelo kwindlela okulungiswa ngayo ukutya. Iindlela eziphilileyo zokupheka iintlanzi, inkukhu, kunye nenyama engenamafutha kukugcoba, ukosa, ukuzingela kunye nokubhaka. Gwema ukongeza amanqatha aphezulu okanye iisosi.

Ezinye iingcebiso zibandakanya:

• Yitya ukutya okuphezulu kwifayibha enyibilikayo. Oku kubandakanya i-oats, i-bran, ii-ertyisi ezahlulwe kunye neelentile, iimbotyi (ezinjengezintso, ezimnyama, kunye neembotyi ze-navy), ezinye iipiri kunye nerayisi emdaka.
• Funda indlela yokuthenga kunye nokupheka ukutya okusempilweni kwintliziyo yakho. Funda indlela yokufunda iilebheli zokutya ukukhetha ukutya okusempilweni. Hlala kude neeresityu zokutya okukhawulezayo, apho kunokuba nzima ukufumana ukhetho olusempilweni.

Uxinzelelo lwegazi - ukutya

• Ukutya okunguDASH
• Ukutya okuphantsi kwesodium

Intliziyo kaZwelonke, iMiphunga, kunye neZiko leGazi. DASH isicwangciso sokutya. www.nhlbi.nih.gov/health-topics/dash-eating-plan. Kufunyenwe ngoMeyi 8, 2019.

URayner B, uCharlton KE, uDerman W. Nonpharmacologic uthintelo kunye nonyango lwexinzelelo. Ku: Feehally J, Floege J, Tonelli M, Johnson RJ, ii-eds. I-Clinical Nephrology epheleleyo. Umhla wesi-6. IPhiladelphia, PA: Elsevier; I-2019: isahluko 35.

UVictor RG, uLibby P.Uxinzelelo lwenkqubo: ulawulo. Ku: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 47.

UWhelton PK, uCarey RM, uAronow WS, et al. I-2017 ACC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA isikhokelo sothintelo, ukufumanisa, ukuvavanya, kunye nokulawula uxinzelelo lwegazi kubantu abadala: ingxelo yeAmerican College of Cardiology / American Umsebenzi weQela loMbutho weentliziyo kwiZikhokelo zokuziqhelanisa neKlinikhi. J NdinguColl Cardiol. 2018; 71 (19): e127-e248. IINKCUKACHA: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.