Ukutya ngoxinzelelo oluphezulu lwegazi: Ukutya kunye neZiselo ukuziphepha

Umxholo

• 1. Ityuwa okanye isodiyam
• 2. Yisa inyama
• 3. I-pizza efriziwe
• 4. Iipiki
• 5. Iisobho ezisemathinini
• 6. Iimveliso zetamatato ezinamathanga
• 7. Iswekile
• 8. Ukutya okwenziweyo ngamafutha athambileyo okanye agcwalisiweyo
• 9. Utywala
• Zeziphi ezona ndlela zokutya zilungileyo zoxinzelelo lwegazi oluphezulu?
• Umgca wezantsi

Ukutya kunokuba nefuthe elikhulu kuxinzelelo lwegazi. Ukutya okunetyiwa kunye neswekile, kunye nokutya okunamafutha amaninzi, kunokunyusa uxinzelelo lwegazi. Ukuziphepha kunokukunceda ufumane kwaye ugcine uxinzelelo lwegazi olusempilweni.

Ukuba unoxinzelelo oluphezulu lwegazi, iAmerican Heart Association icebisa ukuba utye iziqhamo ezininzi, imifuno, iiprotein ezingacacanga, kunye neenkozo ezipheleleyo.

Kwangelo xesha, bacebisa ukuthintela inyama ebomvu, ityuwa (isodiyam), kunye nokutya kunye neziselo ezineswekile eyongeziweyo. Oku kutya kunokugcina uxinzelelo lwegazi luphakanyisiwe.

Uxinzelelo lwegazi, okanye uxinzelelo lwegazi, luchaphazela abantu baseMelika. Uxinzelelo lwexinzelelo kunokubangela iingxaki zempilo ekuhambeni kwexesha, kubandakanya isifo sentliziyo kunye nokubetha.

Eli nqaku lijonga ukuba kukuphi ukutya onokukuphepha okanye ukunciphisa ukuba unoxinzelelo lwegazi oluphezulu, kunye nemibono yendlela yokutya esempilweni.

1. Ityuwa okanye isodiyam

Ityuwa, okanye ngokuthe ngqo isodiyam ityuwa, kukunyuka koxinzelelo lwegazi kunye nesifo sentliziyo. Oku kungenxa yendlela ekuchaphazela ngayo ukulingana kolwelo egazini.

Itafile yetyuwa ijikeleze i-40% yesodium. I-AHA icebisa ukuba ungafumani ngaphezulu kwe-2,300 milligrams (mg) yesodium - elingana netispuni le-1 yetyuwa- usuku ngalunye.

Uninzi lwe-sodium kwi-American diet luvela kwiipakethe, ukutya okucutshungulwayo kunokuba udibanisa kwitafile. Isodium inokufihlwa kwiindawo ezingalindelekanga.

Ukutya okulandelayo, okwaziwa ngokuba "zityuwa ezintandathu," zezona zinto zinegalelo kwityuwa yabantu yemihla ngemihla:

• isonka kunye nemiqulu
• ipitsa
• iisendwitshi
• ukusika okubandayo kunye nenyama ephilisiweyo
• isuphu
• burritos kunye netacos

Funda ngakumbi malunga nezibonelelo kunye nomngcipheko wokutya ityuwa apha.

2. Yisa inyama

Inkqubo yokutya kunye nesidlo sasemini zihlala zipakishwe ngesodiyam. Kungenxa yokuba abavelisi bayayinyanga, bayigalele, kwaye bayigcine le nyama ngetyuwa.

Ngokwe-database yeSebe lezoLimo lase-United States (i-USDA), zimbini kuphela izilayi ze-bologna eziqulathe isodiyam. I-frankfurter enye, okanye inja eshushu, iqulethe.

Ukongeza okunye ukutya okunetyuwa eninzi, njengesonka, itshizi, ii-condiments ezahlukeneyo, kunye ne pickles, kuthetha ukuba isandwich inokulayishwa nge-sodium ngokulula.

Funda ngakumbi malunga nokuba inyama eqhutyiweyo iyichaphazela njani impilo apha.

3. I-pizza efriziwe

Ukudityaniswa kwezithako ezikwiipitsa ezigcinwe emkhenkceni kuthetha ukuba zineswekile eninzi, zizele ngamanqatha, kunye nesodiyam. I-pizza efriziweyo inokuba nenqanaba eliphezulu le-sodium.

I-Cheese ihlala iphakame kwi-sodium, enezilayi ezibini zeshizi laseMelika eliqukethe isodiyam. Oku kudityaniswa nentlama ye-pizza enetyiwa okanye iswekile, inyama enyangiweyo kunye nesosi yetumato.

Ukugcina incasa kwipitsa yakuba iphekiwe, abavelisi bahlala begalela ityuwa eninzi.

I-pizza enye eyi-12 ye-pepperoni pizza, ephekiweyo eqanduselwe iqulathe isodiyam, engaphezulu komda wemihla ngemihla we-2,300 mg.

Njengokubambela, zama ukwenza ipitsa esempilweni ekhaya, usebenzisa intlama eyenziwe ekhaya, itshizi ene-sodium encinci, kunye nemifuno oyithandayo njenge-toppings.

Fumana iingcebiso zokwenza ipitsa esempilweni apha.

4. Iipiki

Ukugcina nakuphi na ukutya kufuna ityuwa. Inqanda ukutya ukuba kungaboli kwaye kugcina ukutya ixesha elide.

Imifuno emide ihleli ekunkonxeni nasekulondolozeni izinto ezingamanzi, kokukhona iyithatha isodium.

Ikhukhamba enye encinci ene-sodium.

Oko kwathiwa, ukhetho oluncitshisiweyo lwe-sodium luyafumaneka.

5. Iisobho ezisemathinini

Ukubanjiswa kweenqanawa kulula kwaye kulula ukuzilungiselela, ngakumbi xa uxakekile ixesha okanye ungaziva kakuhle.

Nangona kunjalo, iisobho ezinamathanga ziphezulu kwi-sodium. Umhluzi osuswe enkonkxiweyo kunye nakwiitokhwe zinokuqulatha izixa ezifanayo. Oku kuthetha ukuba banokunyusa uxinzelelo lwegazi.

Enye inako isuphu yetumato iqulethe isodiyam, ngelixa itoti yenkukhu kunye nesuphu yemifuno iqulethe.

Zama ukukhetha isobho esisezantsi okanye esincitshisiweyo-endaweni yoko, okanye wenze isuphu yakho ekhaya kwizinto ezintsha.

6. Iimveliso zetamatato ezinamathanga

Uninzi lwesosi yetumato enkonkxiweyo, iisosi zepasta, kunye nejusi yetumato ziphezulu kwisodiyam. Oku kuthetha ukuba kunokubangela ukunyusa uxinzelelo lwegazi, ngakumbi ukuba sele unoxinzelelo oluphezulu lwegazi.

Iseva enye (135 g) yesosi ye-marinara ine-sodium. Ikomityi enye yejusi yetumato iqulethe.

Unokufumana iinguqulelo ezisezantsi okanye ezincitshisiweyo zesodium kwiimveliso ezininzi zetamatato.

Ukunciphisa uxinzelelo lwegazi, khetha ezinye iindlela okanye usebenzise iitamatisi ezintsha, ezityebileyo kwi-antioxidant ebizwa ngokuba yi-lycopene. Imifuno emitsha inezibonelelo ezininzi kwimpilo yentliziyo.

7. Iswekile

Iswekile inokunyusa uxinzelelo lwegazi ngeendlela ezininzi.

Uphando lubonisa ukuba iswekile-kwaye ngakumbi iswekile-iziselo ezinencasa- inegalelo ekuzuzeni ubunzima kubantu abadala nasebantwaneni. Ukutyeba kakhulu kunye nokutyeba kwabantu kuxinzelelo lwegazi oluphezulu.

Iswekile eyongeziweyo inokuba nefuthe ngqo ekunyuseni uxinzelelo lwegazi, ngokujonga ngo-2014.

Olunye uphononongo kubantu ababhinqileyo abanexinzelelo oluphezulu lwegazi baxela ukuba ukwehla kweswekile ngo-2.3 iisupuni kunokubangela ukwehla kwe-8.4 mmHg kwi-systolic kunye ne-3.7 mmHg yehla kwi-diastolic yegazi.

I-AHA icebisa oku kulandelayo:

• Iitisipuni ezi-6, okanye iigram ezingama-25, kubafazi
• Iitispuni eziyi-9, okanye iigram ezingama-36 zamadoda

8. Ukutya okwenziweyo ngamafutha athambileyo okanye agcwalisiweyo

Ukugcina intliziyo isempilweni, abantu kufuneka banciphise amafutha kwaye banqande amafutha. Oku kuyinyani ngakumbi kubantu abanexinzelelo lwegazi.

Amafutha eTrans ngamafutha angengowamvelo anyusa ukutya okuhleliweyo 'kwishelufa kunye nozinzo.

Nangona kunjalo, amanqanaba akho amabi (LDL) amabi we-cholesterol kunye nokunciphisa (HDL) amanqanaba akho e-cholesterol, anokunyusa umngcipheko wexinzelelo.

Amafutha agcwalisiweyo amanqanaba e-cholesterol ye-LDL egazini.

Amafutha eTrans ahlwempuzeke ngakumbi kwimpilo yakho kwaye ayimpilo entle yentliziyo, kubandakanya umngcipheko okhulayo:

• isifo sentliziyo
• ukubetha
• uhlobo lwe-2 yeswekile

Ukupakishwa, ukutya okulungiselelwe kwangaphambili kuhlala kunamafutha e-trans kunye namafutha agcweleyo, ecaleni kwexabiso leswekile, isodiyam kunye nefayibhahydrate ephantsi.

Amafutha agcwalisiweyo afumaneka ikakhulu kwiimveliso zezilwanyana, kubandakanya:

• ubisi olunamafutha apheleleyo kunye nekhrim
• ibhotolo
• inyama ebomvu
• isikhumba senkukhu

I-AHA icebisa ukunciphisa ukutya kokubini okugcweleyo kunye nokuhambisa amafutha ukukunceda ukugcina intliziyo isempilweni.

Enye indlela yokunciphisa ukutyeba kwakho okunamafutha kukutshintsha okunye ukutya kwezilwanyana kunye nezinye iindlela ezisekwe kwisityalo.

Ukutya okuninzi okusekwe kwizityalo kunemonounsaturated kunye ne-polyunsaturated fatty acids. Imizekelo yokutya okusekwe kwizityalo kubandakanya:

• amandongomane
• iimbewu
• i-oyile ye-olivu
• iponyoponyo

Ngokwabanye, ubisi obunamafutha aluphakamisi uxinzelelo lwegazi.

9. Utywala

Ukusela kakhulu utywala uxinzelelo lwegazi.

Ukuba unoxinzelelo oluphezulu lwegazi, ugqirha unokucebisa ukuba unciphise inani lotywala oselayo.

Kubantu abangenalo uxinzelelo lwegazi, ukunciphisa ukunciphisa utywala kunokunceda ukunciphisa umngcipheko wokuphucula uxinzelelo lwegazi.

Utywala nawo onke amayeza oxinzelelo lwegazi onokuthi uwathathe ekusebenzeni ngokukuko ngokusebenzisana kweziyobisi.

Ukongeza, uninzi lweziselo ezinxilisayo zineswekile eninzi kunye neekhalori. Ukusela utywala ukutyeba kakhulu kunye nokutyeba kakhulu, okunokunyusa umngcipheko wexinzelelo lwegazi.

Ukuba uyasela, i-AHA icebisa ukunciphisa ukusela kwakho kwiziselo ezibini ngosuku ngamadoda kunye nesiselo esinye ngemini kwabasetyhini.

Ukuba kunzima ukunciphisa ukusela utywala, thetha nogqirha wakho ukuze ufumane iingcebiso.

Zeziphi ezona ndlela zokutya zilungileyo zoxinzelelo lwegazi oluphezulu?

Ukulandela ukutya okunesifo sentliziyo kunokunciphisa uxinzelelo lwegazi ngokubonakalayo, kokubini kwixesha elifutshane nakwixesha elide.

Ukutya okuqulethe i-potassium kunciphisa uxinzelelo lwegazi, kuba i-potassium isusa ifuthe le-sodium.

Ukutya okuqukethe uxinzelelo lwegazi lwe-nitrate, nazo, kubandakanya ii-beet kunye neerharnate juice. Oku kutya kuqulethe nezinye izinto ezisempilweni, kubandakanya i-antioxidants kunye nefayibha.

Funda malunga nokutya okufanelekileyo kakhulu koxinzelelo lwegazi apha.

I-AHA icebisa ukulandela ukutya kwe-DASH ukunceda ukulawula uxinzelelo lwegazi. IDASH imele iindlela zokutya zokumisa uxinzelelo lwegazi.

Oku kutya kubandakanya ukutya iziqhamo ezininzi, imifuno, ukutya okuziinkozo, ubisi olunamafutha asezantsi, kunye neeprotein ezincinci ukunceda ukunciphisa uxinzelelo lwegazi kunye nokugcina amanqanaba asempilweni.

Xa ukhetha ukutya okusemathinini okanye okusetyenzisiweyo, khetha ukunciphisa i-sodium, akukho-sodium, okanye ukhetho olungenamafutha.

Umgca wezantsi

Ukutya kunokuba nefuthe elikhulu kuxinzelelo lwegazi.

Ukutya okuphezulu kwetyuwa, iswekile, kunye nokugcwala kwamafutha kunokunyusa uxinzelelo lwegazi kwaye konakalise impilo yentliziyo yakho. Ngokuthintela oku kutya, unokugcina uxinzelelo lwegazi.

Ukutya okugcwele iziqhamo, imifuno, ukutya okuziinkozo, kunye neeprotein ezincinci kunganceda ukugcina intliziyo yakho isempilweni.