Ukutya ukulawula uxinzelelo lwegazi
Umxholo
- Yintoni yokutya
- Yintoni ekufuneka uyiphephe
- Unyango lwasekhaya lwexinzelelo
- Ukutya kwimenyu yoxinzelelo lwegazi
- Funda ukufumanisa kwaye uhlangane nesityebi sexinzelelo lwexinzelelo.
Ekutyeni koxinzelelo lwegazi kubalulekile ukunqanda ukongeza ityuwa ngexesha lokulungiselela ukutya kunye nokuphepha ukusetyenziswa kokutya okuneemveliso ezityebileyo kwisodiyam, nto leyo inoxanduva lokunyuka koxinzelelo lwegazi. Ukongeza, ikofu, iti eluhlaza kunye nokutya okunamafutha aphezulu njengenyama ebomvu, isoseji, isalami kunye nebhekoni kufuneka kuthintelwe.
Uxinzelelo lwegazi kukunyuka koxinzelelo ngaphakathi kwimithambo yegazi, enokuthi ikhokelele kwiingxaki ezinje ngokusilela kwentliziyo, ukungaboni, ukubetha kunye nokusilela kwezintso, kwaye kubalulekile ukwenza unyango olufanelekileyo ngokutya kunye namayeza ukunqanda ezi ngxaki.
Yintoni yokutya
Ukulawula uxinzelelo lwegazi, kuya kufuneka utye ukutya okunotye iziqhamo, imifuno kunye nokutya okupheleleyo, okufana neenkozo, irayisi, isonka, umgubo kunye ne-pasta, kunye neenkozo ezifana ne-oats, iichickpeas kunye neembotyi.
Kubalulekile ukuba utye ukutya okunamafutha asezantsi, ukhetha ubisi olunamafutha kunye neemveliso zobisi kunye neentlanzi ezinqinileyo kunye nenyama. Ukongeza, umntu kufuneka atyale kumafutha alungileyo, esebenzisa ioyile yomnquma ukulungiselela ukutya kunye nokutya iziqhamo kunye nembewu etyebile kwii-omega-3s, ezinjengeflakisi, i-chia, i-chestnuts, i-walnuts, amandongomane kunye ne-avocado yonke imihla.
Ukutya okuvunyelweyoYintoni ekufuneka uyiphephe
Kwindlela yokutya yokulwa noxinzelelo lwegazi umntu kufuneka aphephe ukongeza ityuwa ukulungiselela ukutya, endaweni yale mveliso kukho amayeza anuka kamnandi nawo anika incasa kukutya, njengegalikhi, itswele, iparsley, irosemary, i-oregano kunye nebasil.
Kukwabalulekile ukunqanda ukutyiwa kokutya okutyetyisiweyo okunetyuwa, njengokuthambisa inyama, inyama okanye umhluzi wemifuno, isosi yesoya, isosi yaseWorcestershire, iisuphu ezenziwe ngomgubo, ii-noodles ezikhawulezileyo kunye nenyama egqityiweyo enjengesausage, isoseji, ibhekoni kunye nesalami. Jonga iingcebiso zokunciphisa ukusetyenziswa kwetyuwa.
Ityuwa kufuneka itshintshwe ngamayeza anencasa
Ukutya ekufuneka sikuphephe
Ukongeza kwityuwa, ukutya okune-caffeine enje ngekofu kunye neti eluhlaza, iziselo ezinxilisayo kunye nokutya okunamafutha aphezulu, njengokutya okubomvu, ukutya okuthosiweyo, ii-pizza, i-lasagna efriziwe kunye netshizi etyheli enje nge-cheddar kunye nesitya, kufuneka kuthintelwe. ukutyeba okugqithisileyo kuthanda ukutyeba kunye nokuqala kwe-atherosclerosis, eyandisa uxinzelelo lwegazi.
Unyango lwasekhaya lwexinzelelo
Ukongeza kwindlela yokutya, okunye ukutya kuneepropathi ezinceda ukunciphisa uxinzelelo lwegazi ngokwendalo, njengegalikhi, ilamuni, ijinja kunye neebhitethi.
Ezinye iitayi ezisebenza njengezinto zokuthomalalisa indalo kunye nezihlaziyi zinokusetyenziselwa ukulawula uxinzelelo, olunje nge chamomile kunye neti ye mangaba. Jonga ukuba ungakusebenzisa njani oku kutya e: Unyango lwasekhaya loxinzelelo lwegazi oluphezulu.
Ukutya kwimenyu yoxinzelelo lwegazi
Itheyibhile elandelayo ibonisa umzekelo we-3-day menu ye-hypertension menu.
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | Ubisi olunesihlwitha + isonka esipheleleyo esineeshizi | I-yogurt e-skimmed + i-oat cereal epheleleyo | Ubisi olunamanzi kunye nekofu + i-toast epheleleyo ngeargarine |
| I-snack yasekuseni | I-apile e-1 + 2 i-chestnuts | Ijusi ye-Strawberry + i-cookies ezine | Ibhanana e-1 ene-oat flakes |
| Isidlo sasemini isidlo sangokuhlwa | Inkuku ehovini + 4 ikholamu yesuphu yerayisi + 2 ikholamu yesuphu yeembotyi + isaladi eluhlaza yelethisi, itumato kunye nekhukhamba | Intlanzi ebilisiweyo + 2 iitapile eziphakathi + itswele, iimbotyi eziluhlaza kunye nesaladi yombona | Inkukhu etyiweyo ngetumato isosi + i-wholegrain ipasta + ipepile, itswele, iminquma, iminqathe egayiweyo kunye ne-broccoli |
| Ukutya okusemva kwemini | I-yogurt enamafutha asezantsi ene-flaxseed + 4 toast epheleleyo ene-ricotta | I-avocado smoothie enobisi olunqatyisiweyo | Ijusi yeklabishi eluhlaza + 1 isonka esipheleleyo kunye noshizi |
Ukongeza ekutyeni, kubalulekile ukuba ukhumbule ukuba kuhlala kunyanzelekile ukuba uthathe amayeza ukulawula uxinzelelo ngokwesikhokelo sikagqirha kunye nokwenza umthambo rhoqo ukunciphisa uxinzelelo kunye nokuphucula ukujikeleza kwegazi.
Funda ukufumanisa kwaye uhlangane nesityebi sexinzelelo lwexinzelelo.
Iimpapasho Ezidumileyo
Isifo se-Osmotic demyelination syndrome