Dzivirira Zvokudya Izvi Kana Uine Hypertension
Nyaya yezvokudya zvinokurudzirwa nepamusoro yehutano weropa inofadza. Kune rumwe rutivi, rwakanyanya kuoma uye rwave ruchienderera mberi nekutsvakurudza kwemashure makumi matatu emakore. Kune rumwe rutivi, ruzhinji rwezvokudya zvinokurudzirwa kwehuwandu hwehutano hweropa hwakafanana zvikuru nehutano hwehutano hurongwa huzhinji.
Asi pasinei nekutsvakurudza kwezvino, pane zvimwe zvinhu zvaunofanira kudzivisa kana iwe uine hypertension. Saka kana uri kutevera kuwedzerwa kwehutano hwemutambo kudya kuti ubatsire kutarisa mamiriro ako, iva nechokwadi chekucherechedza izvi zvitatu zvinokanganisa.
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Doro Vanhu vane huwandu hweHIV havafanire kunwa doro. Apo zvidzidzo zvakaratidza kuti kuderera kwehuwandu hwekudhakwa kunogona kuva nemigumisiro yekudzivirira pamwoyo uye zvinogona kuderedza dambudziko rekuwedzera kuwedzerwa kweropa repamusoro, tsvakurudzo yakaratidzawo zvakajeka kuti kudha doro mumamiriro ezvinhu akange aripo kwehuwandu hwemhepo kusina kunaka.
Doro rinonyatsomutsa kukonzerwa kweropa, uye rinowedzera kukanganisa masvingo emidziyo yeropa , iyo inogona kukwidziridzwa ropa rinowedzera uye inoita kuti zvive zvakaoma kurapa, asi panguva imwechete kuwedzerwa ngozi yezvinetso.
Kana iwe usingadi kutora danho rekuchera doro rose, American Heart Association uye National Institute of Diabetes uye Digestive uye Kidney Diseases inoti kunwa doro chete mukuenzanisa, kwete kupfuura 1 kusvika ku 2 zvinwiwa pazuva (rimwechete vazhinji vakadzi, vaviri kune varume vakawanda). Kunwa imwe 12 oz. bheri, 4 oz. wewaini, 1.5 oz. yemweya 80-uchapupu kana 1 oz. ye 100-proof mweya.
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Munyu Mune vamwe vanhu, kudya munyu wakawandisa kunogona kuita kuti kuwedzerwa kweropa kunowedzera. Mune vamwe, iyo yakawanda yemunyu inoshandiswa inogona kunge isingabatsiri. Dambudziko nderokuti hapana chiremba kana musayendisiti anogona kutaurira kuti chii chiri mhaka kune mumwe murwere kusvikira zvanyanyisa.
Izvi, zvinosanganiswa nechokwadi chokuti munyu wakawandisa akaipa kune mwoyo pasinei neropa rekushanda kwaro, zvinoreva kuti iyo yakaderera sodium inonyatsokurudzirwa chikamu chekudya kwakanaka . Aya mazano anonyanya kukosha munharaunda yechipiri yepamusoro yehutano hweropa nekuda kwezvinetso zvepvo.
Kunyange zvazvo zvingave zvakaoma pakutanga kuti udye zvokudya zvakaderera-sodium, iwe uchakurumidzira kuchinja mararamiro ako paunonamatira naro kwemavhiki mashoma. Kugadzirira zvokudya zvako pamba kubva kune zvigadzirwa zvakakwana panzvimbo yekudya zvokudya zvakagadzirwa kana kudya paresitorendi inzira iri nyore yekudzivirira sodium muzvokudya zvako.
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Mafuta Mafuta anogutsa nemafuta anotengesa akaipa kune zvose moyo nemidziyo yeropa. Nemhaka yokuti chirwere chekufamba-shanduka kakatova pasi pekunetseka kwakanyanya mukugadzirisa kwehupfumi hweropa, kuwedzera kwekuwedzera kunogona kuparadza.
Kuenzanisa kwehutano hwehutano hwehutano kunofanira kusanganisira zvikamu zvishoma zvezvakazara uye zvinotengesa (nyama yakatsvuka, zvokudya zvinokurumidza), uye kuwandisa kwemamwe mafuta (maorivhi, mafuta echianola), kudzivisa mafuta anonaya. Panzvimbo pekudya nyama tsvuku, inakidzwa nehove, huku, mbeu, makungu, uye nyemba. Iwe unogona kunge uchinge uchinge uchinge uchinge uchidya zvakakoshesa zvekudya zvakatsvuka. Unakidzwe nemafuta emakaka asina mafuta kana asina mafuta.
Mwoyo-Tarisa Kutenga
Paunenge uchitenga zvigadzirwa paresitoro, tsvaga Mwoyo-Tarisa chiratidzo kubva kuAmerican Heart Association. Izvi zvinoratidzira pane chirairo zvinoratidza kuti chigadzirwa chinosangana nechirevo cheAHA chemafuta akazara, mafuta anotengesa, uye sodium yekushumira kamwe chete.
DASH Eating Plan
Kana iwe uchida nzira yakanyatsorongeka yokudururira mukudya kwehutachiona, tarisa muDASH kudya chirongwa, chinomirira nzira dzeDhiyabhorosi Dzose reHyper Hypertension.
> Sources
- > Zvishanu Zvitsva Zvishoma Zvokudzora Ropa Rako Ropa. American Heart Association.
- > Kuwedzera kweropa uye kudya. MedlinePlus NIH.
- > Kugadzirisa Doro Kuti Uchengetedze Kuwedzerwa Kweropa. American Heart Association.
- > Kutarisira Dambudziko Ropa neropa-Healthy Diet. American Heart Association.
- > Kutarisira Dambudziko Ropa neropa-Healthy Diet. American Heart Association.