Kukwirisa kweropa kwakanyanya dambudziko rinotyisa, nekuti ine zviratidzo zvishoma, asi vanhu vari pasi pengozi huru yemoyo kana kurohwa. Vazhinji vane hypertension uye havatomboziva nezvazvo. Nekudaro, kudzvanywa kweropa kukwira kunogona kutariswa nekuchinja zvekudya nemararamiro, saka hazvigoneke kusagadzikana pakuongororwa uku.
Kutanga iwe unofanirwa kuyeuka mutemo mukuru - dzivisa shuga uye munyu. Nehurombo, idzi mbiri dzinozivikanwa dzekureva maAmplifiers zvinhu zvakakosha zvehypertension. Izvo hazvisi pamusoro pezvaunoda kusiya zvachose shuga uye munyu, iwe unongoda kudzikisira kushandisa kwavo.
Semutemo, munhu ane hutano haafanire kudya anopfuura 2 300 mg sodium pazuva. Kana iri shuga, muviri unozvida, asi shuga yakawanda inofanira kubva kubva kunhambwa senge michero, kwete kubva pipi kana kunyange muto. Iyo American Cardiology Association inokurudzira kushandiswa kwemazuva ese kweshuga mune yakachena fomu kwete kupfuura 37.5 g (9 teaspoons) yevarume ne25 g (6 maspuni) evakadzi.
Zvigadzirwa zvine hombe salts izvo zvinofanirwa kudzivirirwa
1 Bhinzi
Miriwo yakanyorwa, kunyanya bhinzi, ine huwandu hwakawanda hwemunyu, sezvo rinoshandiswa kuwedzera hupenyu hwesherufu. Panguva imwecheteyo, nhunzi yaunotenga muChinzvimbo uye uzvigadzirire iwe pachako, inobatsira kwazvo nekuda kweprotein, fiber uye anti-zvipingawi zvinovaka muviri.Kuwedzera bhinzi kune yekudya kunogona zvakare kubatsira kuchengetedza yakagadzikana yeropa shuga. Uye kana iwe uchifanira kudya bhinzi yakanyorwa, iwe unogona kubvisa kusvika pa11% yemunyu mavari, uchivharidzira paColander usati wabika.
2 Yayeuchidzo Soups
Vazhinji vanogona kushamiswa nekudzidza kuti yakawanda sei sodium iri mumhando dzakasiyana-siyana dzeiyo yakapera soup (mumabhangi kana mumapaketi). Inobatsira kuvanza kuravira kwemakonzo nemiriwo, izvo zvaigadzirwa kare kare, uye zvakare zvinobatsira pakuchengetedza kwenguva yakareba.
Munyu mune soup zvakare dzinoisa pfungwa pakubika nekukanda kunze kwemvura. Naizvozvo, chero zvazviri, iwe unofanirwa kuverenga kuumbwa kweiyo soup pane iyo label usati watenga. Kune midziyo yakanyorwa iyo yakanyorwa se "neyakaderera zvirimo" kana "low low low".
3 zvigadzirwa zvezvinhu
Zvirokwazvo munhu wese akacherekedza kuti kuravira kwemotokari kwakasiyana sei neavo vaunotenga muchitoro.Izvi zvinokonzerwa nenyaya yekuti matomatisi akakura pane chiyero cheindasitiri anowanzoshandurwa kuitira kuti vakasimba uye vasina kukuvadzwa panguva yekuunganidza, kutumira uye kurara pamasherufu.
Ndokusaka kuchengetedzwa kunoda huwandu hukuru hwesodium kuti matomatwe ako kubva kune anogona, sosi, ketchup nePasta vaifadza kuravira.
4 Yakarongedzwa uye yakagadziriswa nyama
Yakarongedzwa nyama, kusanganisira imbwa dzinopisa, bacon, sosi uye kutemwa, zvakare inoda munyu kuti uchengetedze nguva yakareba. Nekudaro, zvigadzirwa zvakadaro zvinodzokoreredzwa nemunyu uye zvinodzivirira.
Nyama tsvuku inoonekwa seine njodzi kupfuura chena, asi kunyange mune huku yakachekwa neTurkey ine yakawandisa sodium. Zviri nani kutenga nyama iri paButcher kuti uwane chigadzirwa chitsva icho chisina kukanganiswa mukamuri ine gigantic nemvura yegungwa.
5 midziyo yechando
Pane chero munhu anoziva kuti chikafu chando chinogona kubikwa gore risati ratenga. Inoshandisa huwandu hukuru hwemunyu kuti uve nechokwadi chekuti chikafu chacho chichava "chakafanana ne" nenguva yakagadzirirwa.Mamwe mabhurawuti anoshandisa yakakwirira-mhando sodium edium, asi ivo vanobhadhara zvimwe. Imwe sarudzo ndeyekugadzirira servings yamarara ako aunofarira uye uzvisunungure pachako mumidziyo imwe-yenguva.
High Shuwa Zvigadzirwa Zvinofanira kudzivirirwa
6 Pipi
Ehe, munhu wese anoziva kuti pipi iri chinhu asi shuga uye mamwe macalories, asi anovarasvitsa zvizere.
Kudzora hypertension kana kungorarama hupenyu hune hutano, hwakakosha kusarudzwa kune shuga yemusango yaive mumichero mitsva. Chisarudzo chakanakisa ndeye bhanana nekuda kwe potasium zvirimo zvinokwanisa kugadzirisa kweropa. Uye kana iyo inotapira inoda isiri-husiku, zvichave zviri nani kutora chidimbu chechokoreti dema.
7 zvisiri-zvinodhaka zvinwiwa
Ingori imwe chete bhodhoro pazuva rakaringana kupfuura iyo yakakurudzirwa zuva nezuva huwandu hwehutsinye hunowedzera.Uye kunyangwe caffeine gasi kugadzirwa kwegasi inowedzera simba mukushandisa, kunzwa uku kwakapfupika-kurarama, uye kwakazotevera zvinongori zvakanyanya mushure mekudonha kusiri kweshuga.
Zviri nani kuwana caffeine kubva kune imwe diki inotapira tii kana kofi. Kana iwe uchingoda zororo iwe pachako, unogona kuedza mvura yemvura nekuwedzera kwemuchero yemichero yemichero kana mint matavi.
8 kubaira
Kubva pamakuki, makeke, donuts uye zvimwe zvakanaka, zvichave zvakaoma kuramba, asi ivo vanongoremerwa neshuga nemafuta. Zvakadaro, iwe uchiri kukwanisa kunakidzwa nema pastries mune mwero huwandu.
Paunodya kunze kweimba, yakakodzera kuganhurirwa kune imwe dhizaini. Uye paunobika pamusha pachako, unogona kushandisa shuga kutsiviwa, senge Apple puree, mazuva kana stevia. Zvimwe zvinobatsira shuwa subsitutes zvakachena maple syrup, riw huchi uye balconut shuga. Ivo vari pasi peganho rejlycemic, uye zvakarepawo muviri nehutachiona hwakakosha, elekites uye zvinovaka muviri.
9 sosi
Nehurombo, hazvisi zvega nezve matomatisi sosi ine yakakwira zvemukati shuwa uye munyu. Mazhinji masheti emabhodhoro, kupfeka uye mwaka wemaswindo ane huwandu hwakakura hwe shuwa zvisinei nekuumbwa.Izvo zvakakosha kuverenga zvinyorwa pane izvi zvigadzirwa uye kuyeuka kuti zvese izvo zvinoratidzwa se "neyakaderera shuga zvemukati" zvinogona kuve nemunyu kuti ubhadharire.
10 doro
Kazhinji, doro rine kukosha kwakanyanya kwehutano, asi kunogona kuve kwakanyanya kukuvadza vanhu vane dzimba dzakakwirira. Kutanga, doro rinogona kunge riine shuga yakawanda kana kusanganisa nezvinwiwa zvinotapira. Kechipiri, kushandiswa kwakanyanya kwedoro kunokonzeresa kushomeka uye kunosanganiswa nehuremu hwekuwedzera, ndedzipi zvinhu zvine njodzi zvekuvandudzwa kwehypertension. Uye pakupedzisira, kushandiswa kweanopfuura matsvene matatu muzuva rimwe chete zvinowedzera zvinangwa zveropa.
Iwe haufanire kudzivisa zvachose kunwa doro, asi zvakakodzera kuedza kusarudza sarudzo neyakaderera shuga zvemukati uye, zvechokwadi, inwa zvishoma.
Nhau dzakaipa ndedzekuti kuderedzwa kweshuga nemunyu mukudya kunoda kuwedzera kuedza. Kugadzirira ndiro mune matsva fomu yeimba ndiyo nzira yakanakisa yekudzora iyo nzira idzi. Nhau dzakanaka - ichangobva kungodzora hyperension yako, asiwo, kazhinji, zvichawanikwa kuti hazvisi kuda zvigadzirwa zvine zvinokuvadza huwandu hwehutano uye munyu.