Kana wakamboonekwa kuti une cholesterol yakakwirira uye yepamusoro yeropa , unogona kunzwa uchinetseka uye uchinetseka pamusoro pekudya. Ndinofara, kune zvakawanda zvinobatanidzwa mukudya kwezviitiko zviviri. Heano mazano akawanda okuita kuti utange.
Weight Control
Kuwana uremu hutano kwakakosha mukudzora ropa rose uye cholesterol mazinga.
Kutevera purogiramu yemiti yemagadziro pane imwe yakagadziridzwa yekoriori ndiyo inoshandiswa kushaya kurasikirwa sarudzo.
Kuderedza Sodium
Haasi munhu wese ane hanya neyerodium, zvinoreva kuti havasi vanhu vose vanodya kudya kwakanyanya kwemadium kunowedzera kukura kweropa semugumisiro. Panzvimbo pekuita semuedzo wako zvichienderana nekuona kana iwe uri munyu-uchicherechedza kana kwete, zvinonzwisisika kuedza kutevera maAmerican Heart Association zvinokurudzira pasi pemamiriyoni 1,500 e sodium (pasi pe 1 teaspoon yefurafura munyu) pazuva. Yeuka kuti ichi ndicho chikwata chepfungwa nokuda kwevhareji yezvaunodya. Kana iwe uchinge uchinge wakanyanyisa muzvokudya zvemanyu masikati, shandisa kudya kwako nezvokudya zvakanyanya zvakanyanya zvechidiamu zvakatevera.
Zano: Nyaya dzinowanzozivikanwa mumunyu muAmerica zvokudya ndezvokudya munyu, makedheni uye mazaya / zvokudya zvakagadzirirwa, uye makodhi. Nzira dzinoshandiswa kuderedza kuchema kwako sodium haisi kuwedzera munyu kubva munyura shaker, kushambidza mishonga yemakidheni nemvura kuburikidza ne-strainer, nekukumbira zvokudya kuti zvigadziriswe nechingwa chiduku kana kwete kana uchidya.
Wedzera Potassium
Zvimwe zvinokonzerwa neDari Zviratidzo zvekumira kweHypertension (DASH) kuongorora kwekudya zvakawana kuti kudya kwakakura mu potassium kubva kumichero, miriwo, uye mafuta emakaka akaoma zvakabatsira kuderedza chidimbu uye LDL "yakaipa" cholesterol muchikamu chekudzidza.
High Potassium Zvokudya (225 mg ne 1/2 kapu yekushandira, kana mukuru):
- Apricots
- Kuchengetedza
- Bananas
- Cantaloupe
- Nyuchi (sarudza yakabikwa, yakabikwa, kana yakabikwa)
- Hove (sarudza yakabikwa, yakabikwa, kana kuti hove yakabikwa)
- Honeydew Melon
- Nyama (sarudza maonda akaomeswa, akabikwa, akafukidzwa, kana akachekwa)
- Mushonga (sarudza mafuta mashoma kana kuti mashizha)
- Oranges
- Sipinachi
- Tomato
- Turkey (sarudza nyama chena)
- Winter squash
Iwe unofanirwa kutarisa nachiremba wako kuti uone kana yakakura ye potassium kudya yakakunakira iwe. Zvimwe kurapwa mishonga kana mishonga inogona kudyira potassium-inorambidzwa kudya.
Kuderedza Mafuta Akazara
Zvigutsa uye zvinotapira zvinokonzera kuisa mavara mumariti uye kuwedzera mungozi yehutano hwepfungwa. Dzivisa mafuta akazara nokugadzirisa nyama yakatsvuka, zvokudya zvakabikwa, mazai ezvekese zvakakora , uye zvakabikwa.
Kuwedzera Mafuta Monounsaturated
Dzorera mafuta akazara uye anotengesa nemafuta akanaka-ane hutano hwakanaka e "mafuta" kubva kumafuta omuorivhi, hove salmon, tuna, mackerel, walnuts, mafuta omuorivhi, uye avocado. Mune rumwe ruzivo, Omega-3 fatty acids yakaratidzwa kuderedza ropa mukati mevanhu vane hypertension.
Tanga Zvishoma
Zvinogona kuva zvakaoma kuita kuti kudya kwakawanda kuve panguva imwe chete, kunyanya kana wakamboonekwa kuti une zvirwere zviviri. Edza kuita imwe shanduko ine hutano kwevhiki kwevhiki ina. Kana uchinge wanyatsonzwisisa zvigadziriswa izvi, zvipe iwe pachako nechimwe chinhu chaunofarira, sefambi kuenda kune spa kana kumafirimu.
Mwedzi wechipiri, funga nezvekuchengetedza tsika idzi dzakanaka, uye kuwedzera utano hwakasiyana-siyana kudya kwako. Paunonzwa wakagadzirira, edza shanduko yechishanu uye yechitanhatu kuchinja kwakanaka, uye usakanganwa kuzvipa mubayiro wezvakanaka zvawakaita.
Sources:
Sacks F, Svetkey L, Vollmer W., Migumisiro Pamusoro Pemhirizhonga Yekuderedza Kudya Kwezvokudya Sodium kune Vatori vechikamu mune Zvokudya Zvokurega Kurwisa Hypertension Trial (DASH) (2001). New England Journal of Medicine (344) 3 -10.
Morris MC, Sacks F, Rosner B (1993). "Iko Mafuta Ehove Anoderedza Dambudziko Ropa Ropa Here?". Nhamba yeHinha Hypertension (88): 523-533.