Umuvuduko ukabije wamaraso ni ikibazo giteye ubwoba, kubera ko gifite ibimenyetso bike, ariko abantu bahura ningaruka zikomeye zumutima cyangwa stroke. Benshi bafite hyperdension kandi ntibabimenye. Ariko, umuvuduko ukabije wamaraso urashobora gukurikiranwa muguhindura indyo nubuzima, kubwibyo ntabwo ari ngombwa kwiheba kuri uku kwisuzumisha.
Ubwa mbere ugomba kwibuka amategeko nyamukuru - irinde isukari n'umunyu. Kubwamahirwe, izo moya zombi zizwi cyane nimpamvu nyamukuru ya hypertension. Ntabwo aribyo ukeneye kureka isukari n'umunyu, ukeneye kugabanya imikoreshereze yabo.
Nk'itegeko, umuntu muzima ntagomba kurya sodium ya MG ya 2,300 kumunsi. Naho isukari, umubiri urabikeneye, ariko isukari nyinshi igomba kuva mumasoko nkimbuto zose, kandi ntabwo iva muri bombo cyangwa umutobe. Ishyirahamwe rya Mediologiya y'Abanyamerika riratanga inama yo kunywa isukari ya buri munsi tutarenze 37.5 G (teaspoons 9) kubagabo na 25 G (6) kubagore.
Ibicuruzwa bifite iminyururu myinshi igomba kwirindwa
Ibishyimbo 1
Imboga zuzuye, cyane cyane ibishyimbo, zirimo umunyu mwinshi, nkuko zikoreshwa mugutanga ubuzima bwa filf. Muri icyo gihe, ibishyimbo ugura mubyingenzi hanyuma ubitegurira wenyine, ni ingirakamaro cyane kubera poroteyine, fibre hamwe nintungamubiri zirwanya.Ongeraho ibishyimbo kumirire birashobora kandi gufasha kubungabunga urwego rwisukari ihamye. Niba kandi ugomba kurya ibishyimbo byifashishwa, urashobora gukuraho umunyu muri bo, ubasunika kuri colander mbere yo guteka.
2 Isupu
Benshi barashobora gutungurwa no kwiga sodium angahe muburyo butandukanye bwisupu yuzuye (mumabanki cyangwa mubipaki). Ifasha guhisha uburyohe bwibintu n'imboga, byateguwe kera, kandi binatanga umusanzu mu kubika igihe kirekire.
Umunyu muri isupu nanone witaba iyo utetse no guta igice cyamazi. Kubwibyo, uko byagenda kobi, ugomba gusoma ibigize isupu kuri label mbere yo kugura. Hano hari isupu yafunzwe yanditseho "hamwe nibirimo sodium nkeya" cyangwa "umunyu muto".
Ibicuruzwa 3
Nukuri abantu bose babonye uburyo uburyohe bwinyanya murugo butandukanye nabagura mububiko.Ibi biterwa nuko inyanya zakuze kurwego rwinganda zihinduka kugirango bakomere kandi ntibangiritse mugihe cyo gukusanya, koherezwa no kurambika amabati.
Niyo mpamvu kubungabunga bikenera sodiyumu nini kuburyo inyanya zawe ziva muri Gicurasi, isosi, ketchup na pasta hamwe na pasta bashimishijwe no kuryoherwa.
4 yuzuye inyama zitunganya
Inyama zuzuye, harimo n'imbwa zishyushye, bacon, isosi no gukata, kandi ukeneye umunyu ngo bikare igihe kirekire. Rero, ibicuruzwa nkibi byongeye kuzuzwa n'umunyu kandi bikayirwanya.
Inyama zitukura zifatwa nkimurini kuruta umweru, ariko no mu nkoko yuzuye na Turukiya irimo sodium nyinshi. Nibyiza kugura inyama neza kuri Butcher kugirango ubone ibicuruzwa bishya bitatewe mucyumba gikomeye gifite amazi yo mu nyanja.
Amasahani 5 yakonje
Hari umuntu uzi ko ibiryo byakomeretse bishobora gutekwa kumwaka mbere yuko babigura. Ikoresha umunyu mwinshi kugirango umenye neza ko ibiryo bizaba "nkibishya" mugihe cyateguwe.Ibirango bimwe bikoresha resept nziza cyane, ariko bagura byinshi. Ubundi buryo ni ugutegura ibice byinshi byamasahani ukunda kandi uyihagarike wenyine mugihe kimwe.
Ibicuruzwa byinshi byisukari bigomba kwirindwa
22 bombo
Birumvikana ko abantu bose bazi ko bombo ntakindi uretse isukari hamwe na karori ziyongera, ariko ninde wabanze rwose.
Kugenzura HyperTension cyangwa kubaho gusa ubuzima bwiza, bukwiye kumera ku isukari karemano irimo imbuto nshya. Guhitamo neza ni ibitoki kubera ibikubiyemo potasiyumu bishoboye guhindura umuvuduko wamaraso. Niba kandi biryoshye ushaka ko atari nijoro, bizaba byiza gufata agace ka shokora yumukara.
Ibinyobwa 7 bidasinziriye
Icupa rimwe gusa kumunsi rirahagije kugirango urengere umubare wa buri munsi wongeyeho isukari.Nubwo umusaruro wa gaze wa gaze wongera imbaraga mubyiciro, iyi myumvire ntabwo ari iy'igihe gito cyane, kandi nyuma ihinduka ibibi nyuma yo kugabanuka kw'isukari.
Nibyiza kubona cafeyine kuva icyayi cyangwa ikawa. Niba ushaka kwishyira hamwe, urashobora kugerageza amazi ya kashe hamwe no kongeramo umutobe wimbuto cyangwa mint.
8 Guteka
Kuva kuri kuki, udutsima, amafuti hamwe nibindi byiza, bizagorana kwanga, ariko barengerwa gusa isukari namavuta. Nubwo bimeze bityo ariko, urashobora kwishimira amagana mubwinshi.
Iyo urya hanze yinzu, birakwiye kugarukira kuri desert imwe. Kandi iyo uteke kubaha wenyine, urashobora gukoresha abasimbuye isukari, nka pome ya pome, amatariki cyangwa stevia. Ibindi bisimbura byingirakamaro nimyumbati nziza ya gaple, ubuki bwibanze na coconut isukari. Bari munsi yikigero cya glycemic, kandi bagatanga umubiri ufite antioxydidants, amashanyarazi nintungamubiri.
Amaso 9
Kubwamahirwe, ntabwo ari ugusera kw'inyanya n'inyanya n'ibirimo byinshi by'isukari n'umunyu. Amaso menshi yubucupa, kwambara nibihe birimo isukari nini ititaye kubigize.Ni ngombwa gusoma ibirango kuri ibi bicuruzwa kandi wibuke ko ikintu cyose cyarangwa "hamwe nisukari nkeya" zishobora kugira umunyu mwinshi kugirango wishyure.
10 Inzoga
Muri rusange, inzoga zifite agaciro keza cyane, ariko birashobora kwangiza abantu umuvuduko ukabije wamaraso. Ubwa mbere, inzoga zirashobora kuba zirimo isukari nyinshi cyangwa kuvanga nibinyobwa biryoshye. Icya kabiri, gukoresha inzoga nyinshi bitera kubura umwuma kandi bifitanye isano no kongera uburemere, nibishobora guteza imbere hypertension. Hanyuma, gukoresha kurenga bitatu kumunsi umwe byongera umuvuduko wamaraso.
Ntugomba kwirinda rwose kunywa inzoga, ariko birakwiye kugerageza guhitamo amahitamo hamwe nisukari nke kandi, birumvikana, kunywa bike.
Amakuru mabi nuko kugabanuka kw'isukari n'umunyu mu ndyo bizasaba imbaraga zinyongera. Gutegura amasahani muburyo bushya bwinzu nuburyo bwiza bwo kugenzura ibyokurya. Amakuru meza - ntabwo azasohokera gusa hypertension yawe gusa, ariko, birashoboka cyane, bizafatwa bidatinze ko bitaba bikenewe ibicuruzwa byangiza urwego rwubuzima bwisukari n'umunyu.