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I-Yoga Yokucindezela Kwegazi Eliphezulu | Paschimottanasana Balasan | Anandasana UShavasana UBoldskyCishe isigamu sabantu namuhla sihlushwa ulaka lwegazi. Izimpawu zomfutho wegazi ophakeme zibonakala kwabesilisa nabesifazane, kungakhathalekile iminyaka yabo.
Ngokuvamile, ukuxilongwa kusho ukuthi umfutho wegazi ophezulu uhanjiswa usuka komunye umuntu uye komunye ngezindlela zofuzo. Kepha kuyabonakala nokuthi abantu abacindezelwe ngokweqile noma abahlaselwa ukwethuka nokukhathazeka, bavame ukuba yizisulu zomfutho wegazi ophakeme.
Lapho nje etholakele, umuntu kudingeka azinakekele kakhulu.
Umfutho wegazi ophezulu uvame ukubulala futhi ungaba imbangela yezifo ezihambisanayo njengokuhlaselwa yisifo senhliziyo, isifo sohlangothi, njll. Lokhu kungaholela ezimeni zezempilo ezingezinhle, ezingenza umuntu akhubazeke ngisho.
Ngakho-ke, kubaluleke ngokwengeziwe ukuthi umuntu alandele umuthi ofanele nemikhuba yokudla ukulawula izinga lomfutho wegazi.
Ucwaningo luveza ukuthi kunokudla okuningana, okudlayo okungakhuphula izinga lomfutho wegazi. Lokhu nakho kungaba nomthelela omubi empilweni yakho.
Ngezansi kunohlu lokudla okumbalwa okunjalo umuntu ophethwe yi-hypertension okufanele akugweme ngokuqinile. Bheka.
1. Ukudla okusawoti okwedlulele / okusawoti
Nciphisa ukusetshenziswa kukasawoti uma uphethwe umfutho wegazi ophezulu. I-Sodium ingathinta kabi izinso zakho, inhliziyo, imithambo yegazi, nobuchopho ngezinga eliphezulu lomfutho wegazi. Umfutho wegazi omningi kakhulu ubeka ubunzima emithanjeni yegazi, okugcina kuholele ekunciphiseni kwemithambo yegazi.
Ngaphezu kwalokho, ukudla kakhulu isodium kungalimaza imithambo yegazi, exhuma enhliziyweni. Ekuqaleni, kunciphisa ukugeleza kwegazi kuye enhliziyweni, okuholela ekuhlaselweni yinhliziyo.
Ngakho-ke, umuntu akufanele abe ngaphansi kuka-2.3 mg kasawoti ngosuku. Ukudla usawoti ngqo nokuba nokudla okuqukethe inani eliphakeme le-sodium kuzoholela ekukhuleni kwezinga lengcindezi yegazi.
2. Ukudla Okusemathinini
Ukudla okusemathinini okufana nobhontshisi osemathinini, imikhiqizo katamatisi ebilisiwe, namasobho enziwe ngaphambilini nama-noodle, aqukethe usawoti omningi kuwo. Lokhu kungenxa yokuthi ukuze kugcinwe le mikhiqizo, kudingeka usawoti omningi.
Ngakho-ke, ngenkathi usebenzisa ubhontshisi osemathinini, ungawugeza kahle nge-coriander namanzi bese ususa inani elanele likasawoti. Imikhiqizo katamatisi ekheniwe efana notamatisi unama, isoso, nososo iqukethe usawoti wokulondolozwa.
Ngakho-ke kuyalulekwa ukuthi wakhe isosi eyenziwe ngokwenza ukugwema inani eliningi lokuqukethwe kasawoti. Ngaphandle kwalezi zinhlayiya ezenziwe ngaphambilini, ama-noodle asheshayo nawo anokuqukethwe kasawoti. Kungaba lula ukupheka nokudla kepha kungayilimaza impilo yakho. Ngakho-ke, thenga isobho eliphansi le-sodium noma uwenze ngemifino emisha ekhaya uqobo.
3. Ukudla Okucutshungulwayo
Ukudla okusetshenzisiwe njengenkukhu efriziwe, inyama yenkomo, ingulube, inhlanzi, imfanzi, njll., Noma isoseji yenkukhu elungele ukwenziwa, ama-nuggets, noma amafriji aseFrance, aqukethe izinga eliphezulu le-sodium yokulondolozwa. Kungaba mnandi ukudla nokonga isikhathi, kepha ngaso sonke isikhathi kungcono ukuthenga imikhiqizo emisha emakethe, kunokudla imikhiqizo efriziwe engakhuphula izinga lomfutho wegazi.
4. Ukudla Okunoshukela
Emakethe, kunezinhlobonhlobo zemikhiqizo equkethe inani eliphakeme likashukela, elingezwa ngokwemvelo noma ngokungezelelwe. Inani elithe xaxa lokusetshenziswa kukashukela kuholela ekuzuzeni isisindo futhi lengeza amakholori angeziwe.
Uma uyisiguli sikashukela esinokudla okuqukethe ushukela omningi, kungayilimaza impilo yakho. Ngisho nakubantu abahlushwa umfutho wegazi ophezulu, ukukhuluphala ngokweqile kungesinye sezizathu zokwandisa izinga lomfutho wegazi emzimbeni.
Ngakho-ke, nciphisa ukusetshenziswa koshukela ngqo noma ekudleni okufana noshokoledi, izinkwa, amajusi wezithelo agciniwe, njll. Bheka ezinye izindlela zikashukela uma kudingeka kodwa ungenalo ushukela noma ukudla okunoshukela omningi.
Ungakuyeka Kanjani Ukudla Ushukela Nokunciphisa Isisindo - Ama-Hacks Wokuphila angama-23!
5. Iziphuzo Ezithambile
Abaningi bethu bayazithanda iziphuzo ezibandayo ngenxa yokunambitheka kwayo nempahla eqeda ukoma. Kepha lesi siphuzo esithambile esiqukethe isoda enekhabhoni, esebenza kahle nge-asidi, siqukethe nenani eliphakeme likashukela kuso.
Kuyabonakala ukuthi iziphuzo ezithambile zihlinzeka ngoshukela omningi emzimbeni kunoshokholethi. Ukuphuza isikhathi eside kweziphuzo ezibandayo kuholela ekukhuluphaleni futhi kamuva kwenyuse izinga lomfutho wegazi.
Nciphisa ukusetshenziswa kwakho kwesiphuzo esincane futhi esikhundleni salokho yiba neziphuzo zezithelo ezintsha ngaphandle koshukela ngokuba nempilo engcono.
6. Amakhekhe
Amakhekhe ayinto yokudla oyintandokazi ngaso sonke isikhathi ezinganeni nakubantu abadala. Amakhukhi amnandi, amakhekhe, amantongomane enhlama, njll., Anisela umlomo impela. Kepha ngaphandle kokunambitheka kwayo kwe-yummy, imikhiqizo enjalo iyingozi kubantu abaphethwe yi-hypertension.
Lokhu kungenxa yokuthi aqukethe inani eliphakeme likashukela kuzo eliholela ekutholeni isisindo. Ukukhuluphala ngeke kuholele esimweni esibi kuphela kepha phakathi kwezifo ezihambisana nakho, kubonakala kukhuphula nezinga lomfutho wegazi. Nciphisa ukusetshenziswa kwamakhekhe ngempilo engcono.
7. Utshwala
Intsha kanye nabantu ababambisene bagxile kakhulu ekuphuzeni utshwala futhi bavame ukukucabanga njengombono wesimanjemanje. Kepha inani likashukela eliqukethwe kulo lingakhuphula izinga lomfutho wegazi lakho.
Utshwala buholela ekuhlulekeni kwezinso, kubeka engcupheni yenhliziyo, futhi kuholele ekutholeni kwesisindo okulandelayo. Konke lokhu kuhlanganiswe ndawonye kukhuphula izinga lomfutho wegazi futhi kuveze umuntu engcupheni yezempilo.
8. Ugwayi
Ukubhema kuyalimaza impilo-sonke sazi kahle lesi sitatimende. Ugwayi uyimbangela enkulu yomdlavuza, ukungasebenzi kahle kwamaphaphu, ukugula, njll. Ngaphandle kwalokho, ukuhlafuna noma ukubhema ugwayi kwandisa umfutho wegazi ngokunciphisa ulwelwesi lwezindonga zomthambo.
Kokubili ukubhema okusebenzayo nokungenzi lutho kungaholela ekukhuphukeni kwengcindezi yegazi, okuthinta kabi impilo yakho. Ngakho-ke kungcono ukuyeka ukubhema.
9. Ikhafeyini
Ukuba nenkomishi yekhofi efudumele ezinsukwini ezibandayo zasekuseni ebusika, kuyindlela enhle yokukhahlela ekuseni, kepha izinga elengeziwe le-caffeine elisetshenzisiwe lingaholela ekwandeni kwezinga lengcindezi yegazi.
Yize inani elinyukile lihlala isikhashana nje kepha lapho inani le-caffeine landa, umthelela walo ungadala umonakalo. Ngakho-ke, nciphisa ukusetshenziswa kwe-caffeine kabili ngesonto.
10. Ukhukhamba
Ukhukhamba kungenye yokudla okuthandwa abaningi. ENdiya, kubonakala kakhulu ukuthi abantu badla ukhukhamba cishe nsuku zonke, kungaba ngama-chapati noma ama-parathas. Yize kumnandi ukudla, inani eliphakeme lokuqukethwe kwe-sodium kuma-pickle okulondolozwa kungaholela ekukhuleni kwezinga lengcindezi yegazi. Ngakho-ke, khetha ama-pickle aqukethe inani eliphansi le-sodium kashukela kuwo.
Ngakho-ke, uma uphethwe yi-hypertension, kubalulekile ukugcina isheke ekudleni okudlayo. Imikhuba yokudla engajwayelekile ingaholela ekukhuphukeni kwengcindezi yegazi kanye nezingozi zayo ezihambisana nempilo. Zama ukugwema lokhu kudla okukhulunywe ngenhla futhi uhlale usebenza futhi unempilo.
Yabelana ngale Ndatshana!
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Yidla Lokhu! Ukudla okune-fiber eningi yokuncipha komzimba
