Okuqukethwe
«Athule umbulali", Noma"umbulali othule“. Esikhathini esingengakanani esidlule, odokotela babize leli gama njengesifo esijwayelekile futhi esibonakala singenabungozi - nomfutho wegazi ophezulu or umfutho wegazi ophakeme… Futhi ngesizathu esihle. Ngemuva kwalokho, ayinazo izimpawu ezisobala, futhi iyaqhubeka ngokungabonakali. Ukuthi nje ngelinye ilanga umuntu eze azobona udokotela bese ehlonza izinkinga zesistimu yenhliziyo. Futhi emva kwalokho, amakhulu emicabango aqala ukugcwala ekhanda lakhe - kanjani, kuphi, ngani… Futhi izimpendulo zazo zilele ngaphezulu.
Amandla nengcindezi
Empeleni, ama-surges okucindezela ajwayelekile futhi angokwemvelo. Umuntu ungena esimweni esicindezelayo, enze izivivinyo zomzimba ezinzima, akhathazeke - futhi ingcindezi yakhe ikhuphuka. Lapho ekhululeka noma elele, iyashona.
Kodwa-ke, kunezici ezahlukahlukene, zofuzo noma zomzimba, ezandisa ubungozi bokuthola umfutho wegazi ophezulu. Ngokuvamile, kuwufuzo nokukhuluphala. Ngaphezu kwalokho, asikho isidingo sokukhuluma ngokuthi yikuphi kubo okuyingozi kakhulu. Eqinisweni, kubi kokubili lapho umuntu ethambekele kulesi sifo uqobo, futhi lapho emane ehlushwa isisindo eseqile. Ukwanda komthwalo enhliziyweni, ukungasebenzi kahle kwesistimu yenhliziyo nemithambo yegazi, ukwanda kwethoni yemithambo yegazi, ukuvela kwamacwecwe e-cholesterol, ubunzima bokugeleza kwegazi kanye ne-ischemia… Lolu hlu lwezinkinga ezihambisana nokukhuluphala cishe alupheli.
Siphathwa ngendlela efanele
Ucwaningo olwenziwa ngo-Agasti 2011 lukhombisa ukuthi imishanguzo yomfutho wegazi ophezulu, njenganoma yimuphi omunye umuthi, inemiphumela engemihle eminingi. Okuvame kakhulu ukwehlisa umfutho wegazi lapho ubathatha. Noma ngabe ngalesi sikhathi ingcindezi isivele ibuyele kokujwayelekile. Kepha iphilisi selidliwe. Lokhu kusho ukuthi umphumela awuzukude ukufika.
Noma kunjalo, lokhu akunjalo ngokudla. Indima yabo esemqoka ukuqinisekisa ukufakwa kwezinto ezinjalo emzimbeni ezizoyisiza ukuthi isebenze kahle, kufaka phakathi ukunciphisa ingcindezi, uma kunesidingo, noma, ngakolunye uhlangothi, ukuyinyusa.
Muva nje, ososayensi abaningi baqale ukwenza imenyu ekhethekile yeziguli ezine-hypertensive. Ngaphezu kwalokho, abaningi babo bathi noma yimuphi umkhiqizo owodwa cishe ngeke ukwazi ukuxazulula inkinga yomfutho wegazi ophakeme. Kodwa inhlanganisela yabo impela.
Leli igama elifushane elithi “DASH”…
Inhlanganisela edume kakhulu futhi ephumelelayo yokudla yokwehlisa umfutho wegazi yakha isisekelo sokudla okubizwa nge- “Dash“, Noma Izindlela Zokudla Zokuyeka Ukucindezeleka Kwegazi - indlela okunomsoco ekwelapheni wegazi ophezulu.
Umgomo wawo oyinhloko uwukuqeda ukudla okunamafutha amaningi ne-cholesterol ekudleni. Ngaphezu kwalokho, ukunamathela kukho, kuyadingeka ukuyeka ngokuphelele ukudla okunosawoti omningi kanye nemikhiqizo eseqediwe. Yebo, futhi, kunjalo, engeza amavithamini amaningi, i-magnesium ne-potassium ekudleni kwakho. Ngendlela, omisiwe, imbewu, utamatisi, amazambane, ubhanana, amantongomane yimithombo ye-potassium. I-Magnesium itholakala ku-broccoli, isipinashi, ama-oyster, okusanhlamvu kanye nemifino. Nokho, kukhona amavithamini emifino nezithelo.
Imikhiqizo engu-7 ephezulu yokwehlisa umfutho wegazi
Ukuthuthukisa ukudla okuchazwe ngenhla kwe-DASH, izazi zokudla zihlonze imikhiqizo eminingana, umphumela wawo ekulweni nomfutho wegazi ophezulu usabonakala. Yona:
Isilimo esidliwayo esinamagatsha anamanzi. Kuyasiza ukulwa kokubili umfutho wegazi ophezulu nokukhuluphala. Futhi konke ngoba iqukethe into ekhethekile - 3-N-butyl-phthalide. Yehlisa umfutho wegazi futhi ijwayele ukugeleza kwegazi.
Ubisi olunamakhemikhali. Kungumthombo we-calcium novithamini D. Ucwaningo lwakamuva olwenziwe ososayensi abavela eNyuvesi yaseMichigan lukhombisile ukuthi abantu abaphethwe i-calcium basengozini yokuthola lesi sifo kunabanye.
Ugaliki. Lokhu kumane nje kuyi-godsend yeziguli. Kwehlisa izinga le-cholesterol egazini, okudala ukwanda komfutho wegazi.
Ushokoledi omnyama. Umagazini wamasonto onke wezokwelapha i- "JAMA" usanda kushicilela i-athikili ngokusho ukuthi ukusetshenziswa okulinganiselwe nsuku zonke kashokoleti omnyama kuvimbela umfutho wegazi ophakeme.
Inhlanzi. Ama-omega-3 polyunsaturated fatty acids aqukethe, phakathi kokunye, adlala indima enkulu ekwenziweni kwengcindezi yegazi. Into esemqoka ukunikela ngokuncamela i-mackerel noma i-salmon, ukubhaka, ukuyishisa noma ukuwosa.
Isithombo sebhitrudi. Ngo-2008, iphephabhuku i-Hypertension lashicilela imiphumela yocwaningo evusa amadlingozi eyafakazela ukuthi izinkomishi ezi-2 kuphela zjusi webhitrudi zinganciphisa umfutho wegazi cishe ngamaphuzu ayi-10. Ngaphezu kwalokho, umphumela uhlala emahoreni angama-24. Lokhu kungenxa yokuthi kukhona okuthile kuma-beet okwandisa izinga le-nitric oxide emzimbeni. Futhi lokho, nakho, kuqeda ukungezwani emithanjeni yegazi futhi kwehlise umfutho wegazi.
Ijusi yewolintshi. Ukwehlisa ingcindezi, zanele izingilazi ezi-2 ngosuku.
Ngaphezu kwalokho, uDkt. Luis Ignarro, usosayensi odumile wemithi futhi owathola iNobel Prize in Medicine ngo-2008, wabhala ukuthi ngomfutho wegazi ophezulu “kubalulekile ukudla ukudla okunothe ku-L-Arginine naku-L-citrulline. Lezi zinto zitholakala kuma-alimondi, amakhabe, amakinati, ubhontshisi kanye nama-walnuts. Inhloso yabo enkulu ukuhlanza imithambo yegazi. "
Iyiphi enye indlela onganciphisa ngayo umfutho wegazi
Ekuqaleni, udinga ukukhipha imikhiqizo evusa ukwanda kwayo. Kunezintathu kuphela zazo:
- ukudla okusheshayo… Ngokuyinhloko, kunokudla okunosawoti ngokweqile, okunoshukela, noma okunamafutha. Ukusetshenziswa kwayo kuholela ekuvilaphazeni, ebuthakathakeni nasekuphakameni komfutho wegazi ophezulu.
- Utshwala… Imiphumela eyingozi esibindini nokwenyuka kwezinga lama-radicals mahhala emzimbeni inikezwa ngisho nokusetshenziswa okulingene. Ngenxa yalokho, ukungasebenzi kahle kwesistimu yenhliziyo nemithambo yegazi ngokuzumayo ekucindezelekeni.
- Iziphuzo eziqukethe i-caffeine… Zisebenza emzimbeni njengesikhuthazi futhi zisheshise ukushaya kwenhliziyo nokushaya kwenhliziyo.
Okwesibili, uyeke ukubhema, njengoba i-nicotine iyisikhuthazi esifanayo.
Okwesithathu, hamba kakhulu emoyeni omusha. Ikakhulukazi ngemuva kwezinsuku zokusebenza kanzima. Ukuhamba okunjalo kuhle ukuphumula nokwenza ngcono isimo somzimba jikelele.
Okwesine, ukumomotheka kaningi, lalela umculo wakho owuthandayo, bukela ama-movie wakho owathandayo futhi ucabange kahle.
Eminyakeni eminingana edlule kwafakazelwa ukuthi "zonke izifo ezisuka ekhanda”, Noma kunalokho kusuka emicabangweni egcwala kuye. Umuntu akazi ukuthi angashonaphi empilweni - nemilenze yakhe ibuhlungu, noma aze anqabe. Uzihlambalaza ngokungazi - futhi uhlala ehlukumezeka. Isikhathi eside, akayikhiphi intukuthelo yangaphakathi anqwabelene - futhi uhlushwa umfutho wegazi ophezulu…
Khumbula lokhu. Futhi uhlale uphilile!
Siqoqe amaphuzu abaluleke kakhulu mayelana nokudla okufanelekile ukwehlisa umfutho wegazi futhi singajabula uma wabelana ngesithombe kwinethiwekhi yokuxhumana noma kubhulogi, ngesixhumanisi saleli khasi: