Kuwedzera kweropa uye kudya

Kuita shanduko pakudya kwako inzira inopupurirwa yekubatsira kudzora BP. Shanduko idzi dzinogona zvakare kubatsira iwe kudzikisa huremu uye kudzikisa mukana wako wechirwere chemwoyo uye sitiroko.

Anopa hutano hwako anogona kukuendesa kune wezvekudya uyo anogona kukubatsira iwe kugadzira chirongwa chekudya chine hutano. Bvunza kuti chii chako cheBP. Chinangwa chako chinozoenderana neako njodzi njodzi uye mamwe matambudziko ekurapa.

DASH Kudya

Iyo yakaderera-munyu Kudya Kudya Kwekumisa Hypertension (DASH) chikafu kunoratidzwa kunobatsira kudzikisa BP. Maitiro ayo pakubata kweropa dzimwe nguva kunoonekwa mukati memavhiki mashoma.

Kudya uku kwakapfuma muzvakakosha zvinovaka muviri uye fiber. Izvo zvinosanganisirawo chikafu chakakwira mu potasium, calcium, uye magnesium uye yakaderera mune sodium (munyu) kupfuura zvakajairika kudya kweAmerica.

Zvinangwa zvekudya kweDASH ndezvi:

• Limit sodium kuti isapfuure 2,300 mg pazuva (kudya chete 1,500 mg pazuva chimwe chinangwa chiri nani).
• Deredza mafuta akazara asingasvike pane matanhatu muzana emakoriori ezuva nezuva uye akazara mafuta kusvika ku27% yemakoriori ezuva nezuva Zvigadzirwa zvemukaka zvine mafuta mashoma zvinoita kunge zvinonyanya kubatsira kudzikisa systolic BP.
• Paunosarudza mafuta, sarudza monounsaturated maoiri, senge maorivhi kana mafuta eCanola.
• Sarudza zviyo zvakakwana pamusoro peupfu chena kana zvigadzirwa zvepasta.
• Sarudza michero mitsva nemiriwo zuva rega rega. Zvizhinji zvezvikafu izvi zvakapfuma mu potassium, fiber, kana zvese zviri zviviri.
• Idya nzungu, mhodzi, kana bhinzi (bhinzi kana pizi) zuva nezuva.
• Sarudza zviyero zvine mwero zveprotein (isingapfuure 18% yehuwandu hwezuva nezuva macalorie). Hove, huku isina ganda, uye soy zvigadzirwa ndiwo akanakisa mapuroteni manyuko.

Zvimwe zvinangwa zvezuva nezuva zvehutano muDASH dhayeti zvinosanganisira kudzikisira makabhohaidhiretsi kusvika ku55% yemakoriori ezuva nezuva uye cholesterol yemudyo kusvika ku150 mg Edza kuwana angangoita makumi matatu magiramu (g) ​​efaindi yezuva nezuva.

Tarisa nemubatsiri wako usati wawedzera potasium mukudya kwako kana kushandisa zvinotsiva munyu (zvinowanzove zvine potasium). Vanhu vane matambudziko eitsvo kana vanotora mimwe mishonga vanofanirwa kungwarira nezvehuwandu hwe potassium yavanoshandisa.

Kudya KweMWOYO KUNE UTANO

Idya zvekudya izvo zvakasikwa zvakaderera mumafuta. Izvi zvinosanganisira zviyo zvakakwana, michero, uye miriwo.

• Verenga zvinyorwa zvekudya. Chengetedza zvakanyanya padanho remafuta ekufambisa uye mafuta akazara.
• Dzivisa kana kudzora chikafu chakakora mumafuta akazara (anopfuura makumi maviri muzana emafuta akazara anoonekwa seakakwirira). Kudya mafuta akaguta akawandisa ndeimwe yeakanyanya njodzi njodzi dzehosha yemoyo. Chikafu chakakwira mumhando iyi yemafuta chinosanganisira: mazai emazai, machizi akaomarara, mukaka wakazara, kirimu, ice cream, bota, uye nyama ine mafuta (uye zvikamu zvikuru zvenyama).
• Sarudza dzakaonda mapuroteni chikafu. Izvi zvinosanganisira soya, hove, huku isina ganda, nyama yakaonda, uye isina mafuta kana 1% zvigadzirwa zvemukaka zvine mafuta.
• Tarisa mazwi anoti "hydrogenated" kana "chikamu hydrogenated" pamalebhu echikafu. Usadye chikafu chine izvi zvinoshandiswa. Iwo akakwirira kwazvo mumafuta akazara uye mafuta anotapira.
• Dzora chikafu chakakangwa uye chakagadziriswa chaunodya.
• Dzvinyirira kuti mangani ezvigadzirwa zvakagadzirwa zvakabikwa zvakabikwa (senge madonati, makuki, uye maputi) aunodya. Inogona kunge iine akawanda mafuta akazara kana mafuta echinjana.
• Teerera kune magadzirirwo ezvokudya. Nzira dzakanaka dzekubika hove, huku, uye nyama dzakaonda dziri kugocha, kunyaira, kuisa poaching uye kubheka. Dzivisa kuwedzera kwakakora-mafuta kupfeka kana sosi.

Mamwe matipi anosanganisira:

• Idya chikafu chine fiber yakawanda. Izvi zvinosanganisira oats, branhoni, mapizi akapatsanurwa uye nyemba, bhinzi (dzakadai seitsvo, nhema, uye nyemba dzevhivi), zvimwe zviyo, uye mupunga wakasviba.
• Dzidza mashopu uye kubika zvekudya zvine hutano kumoyo wako. Dzidza maitiro ekuverenga zvinyorwa zvekudya kuti usarudze chikafu chine hutano. Gara kure nekukurumidza chikafu chikafu, uko sarudzo dzakanaka dzinogona kunetsa kuwana.

Hypertension - kudya

• DASH kudya
• Kudya kwakaderera kwesodium

National Mwoyo, Mapapu, uye Ropa Institute. DASH chirongwa chekudya. www.nhlbi.nih.gov/health-topics/dash-eating-plan. Yakasvika May 8, 2019.

Rayner B, Charlton KE, Derman W. Nonpharmacologic kudzivirira uye kurapwa kweBP. Muna: Feehally J, Floege J, Tonelli M, Johnson RJ, eds. Yakakwana Kliniki Nephrology. 6th ed. Philadelphia, PA: Elsevier; 2019: chits. 35.

Victor RG, Libby P. Systemic hypertension: manejimendi. Mune: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsiko 47.

Whelton PK, Carey RM, Aronow WS, et al. 2017 ACC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA nhungamiro yekudzivirira, kuona, kuongorora, uye manejimendi yeropa rakakwira muvakuru: mushumo weAmerican College yeCardiology / American Heart Association Task Force paKiriniki Yekudzidzira Maitiro. J Ndiri Coll Cardiol. 2018; 71 (19): e127-e248. PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.