Okuqukethwe
Nge-hypertension elawulwa kahle, akudingeki sikhathazeke ngobunzima ngokusebenza okuvamile. Kodwa-ke, ukulwa nalesi sifo kufanele kusekelwe ngemithi futhi kulandelwe imithetho ethile. Kuze kube ingxenye yesithathu yabesifazane futhi yonke indoda yesibili ayinalo ulwazi lokuthi ihlushwa yikho. Yini okufanele uyidle, yini okufanele uyigweme, futhi yini okufanele uyigweme ngokwengxenye?
Ngeshwa, isizathu sezinkinga ezinjalo ngokuvamile isidumbu. Ukukhuluphala ngokweqile kuyinkinga enkulu emazweni amaningi athuthukile, futhi abantu abangafika kwabayisi-6 kwabayishumi abanomfutho wegazi ophezulu bakhuluphele ngokweminyaka yabo nobude obufika ku-10%. Ngakho-ke uma silahlekelwa amakhilogremu angadingekile, sizozizwa ngokushesha ukuguqulwa kwe-pressure jumps. Kufanelekile ukukhawulela, ngaphezu kwakho konke, i-pasta emhlophe, isinkwa esimhlophe, irayisi elimhlophe, izikhupha zamaqanda kanye nezinhlamvu ezincane zokusanhlamvu. Kufanele uyeke ngokuphelele okugxilile, amasobho ayimpuphu, ubisi lonke, imikhiqizo yobisi enamafutha agcwele, amaswidi, inyama enamafutha, amasoso asevele enziwe, ushizi, ukudla okusheshayo, ama-chips, inhlanzi ebhenyiwe.
Ongakwenza nalokho okudingayo
Ukudla komuntu onomfutho wegazi ophakeme kufanele kuhlanganiswe nemifino nezithelo ngobuningi. Okuhle kakhulu yilabo abane-potassium eningi ekubunjweni kwabo, ukusheshisa ukuphuma kukasawoti namanzi (okusiza ukulahlekelwa isisindo), futhi kwehlisa kakhulu umfutho wegazi. Sikuthola, phakathi kwabanye utamatisi, ezisawolintshi, imbewu kabhekilanga. Ngezinye izikhathi imbangela yomfutho wegazi ophezulu ukuntuleka kwevithamini C, okuyimithombo yayo: i-cranberry, i-chokeberry, i-citrus, iklabishi nama-currants. Ukufingqa, ngalesi sifo kuhle ukudla ngobuningi obunama-kilojoule aphansi futhi wehlise ngempumelelo umfutho wegazi, okungukuthi:
- ulethisi,
- i-broccoli,
- i-Cranberry,
- i-chokeberry,
- umlotha wentaba,
- ilamuna,
- I-Sea-buckthorn,
- Ukholifulawa,
- isithombo,
- Ugaliki,
- U-anyanisi,
- uphizi oluhlaza,
- iklabishi,
- i-paprika,
- I-Beetroot,
- Utamatisi,
- Izimpande namaqabunga isilimo esidliwayo esinamagatsha anamanzi.
Yini enye?
Yiqiniso, ukunyakaza kubaluleke kakhulu. Khetha umsebenzi womzimba okunikeza injabulo enkulu futhi uwenze njalo. Kudingeka futhi ukunciphisa ukusetshenziswa kukasawoti, okuyinto amaPoles asadla kakhulu. Ngokuvamile ngokungazi, ngoba kufihlwe emikhiqizweni eminingi. Ngakho ukufaka usawoti ekudleni akusizi. Usawoti kufanele ushintshwe ngamakhambi azohlukanisa ukunambitheka kwezitsha futhi ngesikhathi esifanayo ungalimazi.
Kungani? Ibangela ukukhishwa kwenhlanganisela evimbela imithwalo yegazi, futhi ngaleyo ndlela iphoqelele izinso ukuba zigcine kokubili usawoti namanzi, futhi ngenxa yalokho - ukucindezela kwanda. Amaviki amabili anele ukujwayela izitsha ezinokuqukethwe okuphansi kwalesi sithako, futhi lapho sifunda ukusebenzisa amakhambi esikhundleni salokho, ngokuqinisekile ngeke sibuyele kuwo maduzane.
Kubuye kunconywe ukufinyelela "amafutha amahle", okungukuthi iminqumo namafutha yemifino. Ngesikhathi esifanayo, amafutha ezilwane, okungukuthi ibhotela, isinqumelo kanye namafutha engulube, kufanele agwenywe, njengoba ukusetshenziswa kwawo kukhuthaza ukwakheka kwe-atherosclerosis.