Uxinzelelo lwegazi oluphezulu yingxaki eyoyikisayo, kuba ineempawu ezimbalwa, kodwa abantu baphantsi komngcipheko omkhulu wesifo okanye ukubetha. Uninzi lunoxinzelelo lwegazi kwaye andazi ngayo. Nangona kunjalo, uxinzelelo lwegazi oluphezulu lunokubekwa esweni ngokutshintsha ukutya kunye nendlela yokuphila, ngenxa yoko akuyomfuneko ukuphelelwa lithemba kolu xilongo.
Okokuqala kufuneka ukhumbule umgaqo ophambili - thintela iswekile kunye netyuwa. Ngelishwa, ezi zinto zimbini zithandwayo ze-Amplifiishe zezona zinto ziphambili ze-hyperterension. Ayikho malunga nento ekufuneka uyilahlile iswekile kunye netyuwa, kufuneka nje ukunciphisa ukusetyenziswa kwayo.
Njengommiselo, umntu osempilweni akufuneki asebenzise ngaphezulu kwe-2,300 Mg Sodium ngosuku. Njengeswekile, umzimba uyayifuna, kodwa uninzi lweswekile kufuneka luvele kwimithombo efana neziqhamo ezizonke, kwaye hayi kwi-pipi okanye ijusi. Umbutho wase-American Cardiogy ucebisa ukusetyenziswa kweswekile yemihla ngemihla kwimo ecocekileyo akukho ngaphezulu kwe-37.5 g (iitispuni ze-9) zamadoda kunye ne-25 g (iitispuni eziyi-6) zabasetyhini.
Iimveliso ezineetyuwa eziphezulu ekufuneka zithintelwe
I-1 ye-Bell
Imifuno ecocekileyo, ngakumbi iimbotyi, ziqulathe inani elikhulu letyuwa, njengoko isetyenziselwa ukwandisa ubomi beshelup. Kwangelo xesha, iimbotyi ozithengayo kwaye uzilungiselele, uluncedo kakhulu ngenxa yeproteyini, ifibre kunye nezondlo-i-anti-i-intimers.Ukongeza iimbotyi ekutyeni kunokunceda ukugcina inqanaba leswekile yegazi. Kwaye ukuba kufuneka utye iimbotyi ezinqabileyo, unokususa ukuya kwi-41% yetyuwa kuyo, uzigxeka kwi-colander ngaphambi kokupheka.
Iitoni ezi-2 ezilungele
Uninzi lunokutyikitywa ngokufunda ukuba ingakanani i-sodium ingakanani i-sodium iqulethe iintlobo ezahlukeneyo zesobho esigqityiweyo (kwiibhanki okanye kwiiphakeji). Kuyanceda ukufihla incasa ye-noodle kunye nemifuno, eyayilungiselelwe kwakudala, kwaye igalelo ekugcinweni kwexesha elide.
Ityiwa kwisobho igxile xa ukupheka kunye nokuphosa inxenye yamanzi. Ke ngoko, nangayiphi na imeko, kuya kufuneka ufunde ukwenziwa kwesuphu kwileyibhile ngaphambi kokuthenga. Kukho isuphu enamanzi abhalwe njenge "ngomxholo ophantsi wesodium" okanye "ityuwa esezantsi".
Iimveliso ezi-3 eziNtabileyo
Ngokuqinisekileyo wonke umntu uqaphele ukuba indlela ongcamla ngayo amatamasi asekhaya ngokwahlukileyo kwezo the wathenga kwivenkile.Oku kungenxa yokuba iitamatisi ezikhulelwe kumzi-mveliso zihlala zitshintshiwe ukuze zomelele kwaye zonakaliswa ngexesha lokuqokelela, ukuthunyelwa kunye nokuhamba ezishelfini.
Kungenxa yeso sizathu solondolozo esifuna isixa esikhulu sesodium ukuze iitamatisi zakho zivela kwi-camatos yakho, isosi, i-ketchup kunye nePasta zazintle.
I-4 inyama egcwele
Inyama epakishwe, kubandakanya izinja ezishushu, i-bacon, isoseji kunye nokusika, idinga ityiwa igcinwe ixesha elide. Ke, iimveliso ezinjalo ziyagcwala kunye netyuwa kunye nezinto ezigciniweyo.
Inyama ebomvu ithathwa njengeyingozi ngakumbi kunokomhlophe, kodwa nakwinkukhu epakishwe kwaye i-turkey iqulethe kakhulu isodium. Kungcono ukuthenga inyama kanye kwi-butcher ukuze ufumane imveliso entsha eyayingafakwanga kwigumbi elininzi ngamanzi olwandle.
Iidiski ezi-5 eziqaqambileyo
Ngaba ukho umntu owaziyo ukuba ukutya okubandayo kunokuphekwa unyaka ngaphambi kokuba bawuthengwe. Isebenzisa isixa esikhulu setyuwa ukuze siqiniseke ukuba ukutya kuya kuba "njengotsha" ngokutsha "ngexesha elilungiselelwe.Abanye oonobumba basebenzisa iindlela zokuhlala eziphezulu, kodwa babiza ngaphezulu. Olunye ukhetho kukulungiselela iinkonzo ezininzi zezinto ozithandayo kwaye uzikhusele kwizitya zexesha elinye.
Iimveliso eziphakamileyo zeswekile ekufuneka zithintelwe
Iipisi
Ewe kunjalo, wonke umntu uyazi ukuba le pipi ayiyonto ngaphandle kweswekile kunye neekhalori ezongezelelweyo, kodwa owalapha ngokupheleleyo.
Ukulawula i-hyperterension okanye uphile ubomi obunempilo, kufanelekile ukuba ukhethe iswekile yendalo equlethe iziqhamo ezitsha. Olona khetho lufanelekileyo ziibhananas ngenxa yesiqulatho se-potassium esifanelekileyo sokuhlengahlengisa uxinzelelo lwegazi. Kwaye ukuba i-swect ifuna ukungakhathali, kuya kuba ngcono ukuthatha isiqwenga setshokholethi emnyama.
7 Utywala obunganxilisayo
Ibhotile enye nje ye-GAP ngosuku yanele ukuba ingaphezulu kwenani le-Suis elenze elongeziweyo.Kwaye nangona igesi yegesi ye-caffeine yonyusa amandla ekusebenziseni, le mvakalelo ihleli nje, kwaye emva koko iba mandundu emva kokuphela kokungafikeleli kwinqanaba leswekile.
Kungcono ukufumana i-caffeine ukusuka kwiti ye-sweeting emnandi okanye ikofu. Ukuba ufuna nje uzihlaziye, ungazama amanzi anobuqhetseba ekongezweni kwejusi yeziqhamo ezixineneyo okanye i-mint yamatywina.
Ukubhaka
Ukusuka kwii-cookies, iikeyiki, ii-donuts kunye nezinye izinto ezilungileyo, ngokuqinisekileyo ziya kuba nzima ukwala, kodwa zinxunguphele iswekile kunye namafutha. Nangona kunjalo, usengenokonwabela i-paspheries kwizixa eziphakathi.
Xa utya ngaphandle kwendlu, kufanelekile kwi dessert enye. Kwaye xa ukupheka ekhaya ngokwakho, ungasebenzisa indawo yeswekile, efana ne-apple puree, imihla okanye iStevia. Ezinye iindlela eziluncedo zeswekile ziyisiraphu ecocekileyo, i-raw sithandwa kunye neswekile yecoconut. Baphantsi kwesikali se-glycemic, kwaye sinike umzimba one-antisobxidants ebalulekileyo, ii-elektrolyte kunye nezondlo.
Iisosi ezi-9
Ngelishwa, ayikho kuphela malunga ne-tamato i-tomato inomxholo ophezulu weswekile kunye netyuwa. Uninzi lweesosi zebhotile, ukunxiba kunye namaxesha aqukethe isixa esikhulu seswekile nokuba ubume.Kubalulekile ukuba ufunde iileyibhile kwezi mveliso kwaye ukhumbule ukuba yonke into iphawulwe njenge "ngomxholo ophantsi weswekile" zinokuba netyuwa engaphezulu yokuhlawula.
Utywala
Ngokubanzi, utywala bunexabiso lempilo eliphantsi kakhulu, kodwa lunokuba luyingozi kakhulu ebantwini ngoxinzelelo lwegazi oluphezulu. Okokuqala, utywala bunokuqulatha iswekile eninzi okanye xube neziselo ezimnandi. Okwesibini, ukusetyenziswa kakhulu kotywala kubangela ukupheliswa ngamanzi emzimbeni kwaye kunxulunyaniswa nokwanda kwesisindo, eziyiminye imingcipheko yokuphuhliswa kwe-hyperterension. Kwaye ekugqibeleni, ukusetyenziswa kobomi abangaphezulu kwesithathu ngosuku olunye kunyusa uxinzelelo lwegazi.
Awudingi ukuphepha ngokupheleleyo ukusela utywala, kodwa kufanelekile ukuzama ukukhetha ukhetho ngomxholo osezantsi weswekile kwaye, kunjalo, ukusela kancinci.
Iindaba ezimbi kukuba ukuncitshiswa kweswekile kunye netyuwa ekutyeni kuya kufuna imizamo eyongezelelweyo. Ukulungiswa kwezitya kuhlobo olutsha lweNdlu yeyona ndlela ilungileyo yokulawula ukusetyenziswa kwezi zinto. Iindaba ezimnandi - ziya kuphela ukuba zingalawulwa ngoxinzelelo lwakho, kodwa kwakhona, kunokubakho kungekudala ukuba ayisafuneki ukuba ayisafuni iimveliso ezinobungozi kunye netyuwa.