Kwabo banesifo sengxinzelelo, ukutya okufanelekileyo kubaluleke kakhulu. Ukutya kwixinzelelo lwentliziyo kuza kunceda ukunciphisa uxinzelelo lwegazi kwimida yemimiselo evumelekileyo. Kwaye ukuba ukuxinzeleleka kwegazi kuhambelana nokunyuka ngokweqile kunye nezinga eliphezulu le-cholesterol egazini, ngoko kutya ukutya kwizigulane ezinexinzelelo lwengcinezelo kuya kunceda ukulungelelanisa kuphela uxinzelelo lwegazi, kodwa kuzinzisa kwakhona ubunzima bakho. Oogqirha, izondlo zikholelwa ukuba zonke iikhilogram ezingaphezu kwesisindo zinegalelo lokunyuka kwengcinezelo ye-1 mm Hg.
Ukutya kunye nomfutho wegazi ophezulu, zokupheka izitya, njengemenyu yemihla ngemihla inokwenziwa kwintetho yakho. Into ephambili kukunciphisa umlinganiselo wekhalori wokutya, kwaye ungasebenzisi, okanye ukunciphisa ukusetyenziswa kokutya okukhuthaza uxinzelelo lwegazi kunye nokufumana ubunzima. Kwakhona, akufanele udle ukutya okwandisa izinga le-cholesterol egazini.
Yintoni okufuneka uyayizi malunga nesondlo ngexesha lokutya kunye nomfutho wegazi ophezulu?
Ukuba unamathela ngokufanelekileyo kwisondlo esifanelekileyo, ngoko unokumisela ukunyanzelisa ingcinezelo yegazi ngaphandle kokusebenzisa amayeza. Ngenxa yoko, kukho imigaqo elishumi ekufuneka iguqulwe kwizigulane ezinegazi eliphezulu:
- Yidla imifuno eluhlaza kunye neziqhamo. Iziqhamo zivumelekile ukuba zidle iipulo, iibhanana, i-citrus kunye namajikijolo ahlukahlukeneyo. Iimifuno zingadliwa zombini kwifom eluhlaza, nangendlela yemaladi kunye neavigrettes.
- Ukunciphisa ukungenisa ityuwa (ukuya kwi-3-5 g), kunye nokunciphisa ekudleni kwemveliso etshayiweyo, ukutya okusemathinini, utywala kunye nezinye iimveliso ezinetyuwa. Amasiza atya ukunyusa uxinzelelo lwegazi, ubambe amanzi emzimbeni, kwaye ukwandisa ukutya. Musa ukulibala ukuba ukusetyenziswa kweentyatyambo kukunyusa ukutya, kwaye oku kunokukhokelela ekudleni.
- Ungabandakanyi ukutya kwakho okuthosiweyo, kuba amafutha aphelile, akhokelela kwisitya se-cholesterol ezindongeni zemithambo yegazi.
- Nciphisa ukusetyenziswa kweeyi, ikhofi, i-cocoa kunye nezinye iziyobisi ze-caffeinated. Batshintshe ngee-teas teas, usebenze ngokukrakra kwinkqubo yeentlanzi, umzekelo, itiye eyenziwe kwiinqumle zasendle. Ungaphinde uphuze ijezi ezenziwe ngokutsha, zombini kwiziqhamo nemifuno.
- Yongeza igalikhi ekudleni kwakho. Kwimenyu yokutya yexinzelelo lwengqondo, inxaxheba yegalikhi ayikwazi ukuncitshiswa, inceda ukucoca iinqanawa, kwaye kunceda ukwandisa umzimba.
- Ungadli ukutya okuninzi kumanqatha, njengonqatha, ingulube, ibhotela kunye nemveliso yamachiza enamafutha. Inyama inokudliwa inkukhu, kwaye iimveliso zobisi ziphela zomxholo weoli. Intlanzi zama ukungaxhamli iintlobo ezinamafutha, kwaye ungenakucinci. Amaqanda abilisiweyo abomileyo kufuneka avele ekudleni kwakho okungaphindi kabini ngeveki.
- Ungasebenzisi ukutya okucokisekileyo, njengeshukela kunye nomgubo. Ukusebenzisa iimveliso ezenziwe ngomgubo, qiniseka ukuba zenziwe kwimizi epheleleyo.
- Inani lokutya akufanele libe ngaphantsi kwe-4-5 ngosuku. Awunakudla kathathu ngosuku, kodwa luninzi. Hlukanisa ukutya ukuze kwanele amaxesha amahlanu. Musa ukunyusa kakhulu.
- Yeka ukusela utywala. Emva kokusela utywala, i-pulse iyakwandisa abantu abaphilileyo, kwaye kwizigulane ezinexinzelelo lwengcinezelo kukho ukugqithisa okunamandla kwesimo senhliziyo.
- Ukuba ubhema, shiya ukutshaya. I-Nicotine inepropati yokunyusa uxinzelelo lwegazi, kunye nentliziyo yesantya, kunye nokutshabalalisa iiseli zeemithwalo yegazi kunye nemithambo (ikakhulukazi izitya ze-coronary ezondla intliziyo).
Ngethuba lokutya kunye nomfutho wegazi ophezulu, kufuneka unciphise umthamo we-caloric yokutya okutya, kodwa ukutya nokutya okudityanisiweyo kwe-calorie kungqiniswanga.