Kunyange zvazvo zvakakosha kuti munhu wese adye kudya kwakanaka, avo vane ropa rakanyanya rekuda vanogona kubhadhara zvakanyanya kune zvavanodya. Kudya chikafu chinopa moyo-utano chinhu chinokosha chekutarisira kukanganiswa kweropa uye kuderedza dambudziko remamiriro ezvinhu anokonzerwa nehuwandu hwemhepo yakadai sekurwadziwa kwemwoyo, chirwere chemwoyo, uye chirwere.
Nheyo dzemitemo yekudya kwakanaka ndiyo nheyo yevaya vane ropa rakanyanya. Izvi zvinosanganisira kudya kudya kunowedzera mune mafuta akazara uye anotengesa, sodium uye yakawedzerwa shuga. Kuti ikubatsire kubatisisa zvinangwa zvako, kuchengeta diary yezvokudya zvinogona kubatsira. Chengetedza kushumira zvakakura, kuwandisa kwezvokudya uye kudya, uye iwe unodya zvakanyanya kana zvishoma munguva dzekutambudzika.
Zvisinei, kana uri kutsvaga chirongwa chekudya chakakwana chinonyatsotaura zvaunofanirwa uye haufaniri kudya, unogona kufunga nezve chirongwa cheDASH, chinomirira nzira dzekudya dzekumira kweHypertension. Ichi chirongwa, chinogamuchirwa neAmerican Heart Association, chave chichiratidza kubudirira pakuderedza zvose systolic uye diastolic yeropa yezvisikwa zvemarudzi ose evarwere.
DASH chirongwa chinosimbisa kuderedza kudya kwako kwemafuta, nyama tsvuku, sweets, uye zvinwiwa zvinotapira paanenge uchidya zvimwe zvekudya kubva kune zvinotevera.
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Whole Grains Zvimwe zviyo zvezviyo zvakakunakira iwe. Izvo zvinokonzera simba rakakura remakrobohydrates (iyo yakakura kwenguva refu inopa simba) uye inogona kubatsira kudzora cholesterol uye kuchengetedzwa kwemahymone eine insulin.
Izvi zvinokonzeresa mahomoni zvinogona kubatsira kuderedza chido uye kuyerwa kwepanyama, iyo ndiyo imwe nhengo inokosha yepamusoro yekutonga kweropa. Wedzera zvinotevera pane zvaunodya kuti uwedzere kudya kwako kwezviyo zvakakwana:
- Hearty breads
- Natural oat products
- Bhari
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Zvibereko nemiriwo Zvichida chikamu chinonyanyozivikanwa chezano rekudya: kudya michero yakawanda nemiriwo. Izvo zvinokonzera simba rakagadzikana, rakadzika mumakorikori, rinobatsira kubvisa chido, uye kushanda kuronga shuga yeropa uye cholesterol. Ivewo maitiro makuru emuvhithamini nemaminerari.
Murairo unoreruka wechigunwe chekuyeuka ndeyekudya zvingave zvitatu zvakasiyana nemirau yemiriwo pamwe chete kwekudya. Nokudaro, zvishoma zvimedu zvekarrot, maviri cherry tomato, uye kushandiswa kwemavara matsvuku, mashizha aizoita zvinyengeri. Yeukawo, kuti kana zvasvika pakubika michero nemiriwo, kupisa kunobatsira kudarika kubika, uye vamwe vezvokudya vanofunga kuti mbishi ndiyo yakanakisisa.
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Zvokudya ZvokudyaMutsika, nyama dzakaonda dzakaratidzwa se
- Puchi (nyama yakachena)
- Hove
- Lean pork
Nekuwedzera kwekuwedzera kwezvokudya zvekudya, zvisinei, zvimwe zvinonakidza zvitsva zvinowanikwa zviripo. Kune avo vanofadzwa nekunakirwa kwechikafu, kana kuda tacos zvinonhuwira, kuwedzera kuwanikwa kwemhando mbiri nemhou kunofanira kutarisa mukati. Buffalo inonakidza zvakafanana zvakafanana nenyuchi asi kushandira kune zvishoma kwehafu yehafu yemafuta uye chete chetatu chemakori mumushumiri wekoko nyama yakachena nyama! Nzizi yakagadzirirwa zvakafanana pamusoro pehutano hwehutano. Zvose izvi zvinogona kushandiswa mune chero mapeji anoda nyama.