Nzira yekuderedza kunwa munyu

Zvemukati

• Matipi ekuderedza kunwa munyu
• Nzira yekudzivirira kunyanyisa kunwa munyu
• 1. Ziva zvekudya zvine munyu wakawanda
• 2. Verenga zvinyorwa zvekudya
• 3. Tsiva munyu nemakwenzi nezvinonhuwira
• 4. Shandisa zvinotsiva munyu

Kuderedza kunwa munyu zvakakosha kudzivirira kutenga zvakagadziriswa, zvakaomeswa nechando kana zvemumagaba, kwete kutora chinozungunusa munyu patafura, kana kutsiva munyu nemishonga, zvinonhuwira nevhiniga, semuenzaniso. Kazhinji, vanhu vese vane hutano vanofanirwa kutora yakakwira ye5 g yemunyu pazuva, yakafanana nekudya 2000 mg yesodium uye inoenderana netipuni 1 pazuva.

Nekudaro, kushandisa munyu mushoma kwakakosha kuchengetedza yakajairika BP uye nemoyo wakagwinya, sezvo munyu wakawandisa nguva dzose unogona kukonzeresa neBP, matambudziko emwoyo kana thrombosis. Zvisinei, vanhu vanotova nezvirwere zvakaita sekukwira kweropa, itsvo kana matambudziko emwoyo vanofanirwa kungwarira uye, nekudaro, vanofanira kudzora munyu wavanoshandisa kudzora chirwere ichi nekudzivirira kuti chisanyanya kuwedzera.

Matipi ekuderedza kunwa munyu

Kuti uderedze kunwa munyu, unofanirwa:

• Shandisa teaspoon sechiyero, panguva yekubika, kudzivirira kushandiswa kwemunyu "neziso";
• Dzivisa kuwedzera munyu kune chikafu, nekuti kazhinji vanenge vaine munyu;
• Usaise munyu unozadza patafura panguva yekudya;
• Sarudza chikafu chakakangwa kana chakakangwa, kunzvenga madhishi ane akawanda masukisi, cheeses kana kunyange chikafu chinokurumidza;
• Idya zvekudya zvine potassium, senge beet, orenji, sipinashi uye bhinzi, sezvo zvichibatsira kudzikisa BP uye kucheka munyu.

Huwandu hwemunyu hunofanirwa kudzikiswa zvishoma nezvishoma kubvumira iwo mabhudzi ekuravira uye huropi kuti huenderane nekunaka kutsva uye, kazhinji, mushure memasvondo matatu, zvinokwanisika kushivirira shanduko mukuravira.

Tsvaga kuti ndeupi munyu unokurudzirwa uye huwandu hwakakodzera pazuva.

Nzira yekudzivirira kunyanyisa kunwa munyu

1. Ziva zvekudya zvine munyu wakawanda

Kuziva kuti ndezvipi zvekudya zvine munyu wakakura ndiro danho rekutanga kudzora huwandu hwenzvimbo yakadyiwa pazuva. Zvimwe zvekudya zvine munyu wakanyanya ham, bologna, zvinonhuhwirira zvine maindasitiri, chezi nemuto, muto uye chikafu chakatogadzirwa, chakakangwa uye chikafu chinokurumidza. Svika pakuziva zvimwe zvekudya zvine sodium.

Nekudaro, zvakakosha kuti usatenge kutenga uye kupedza idzi mhando dzechikafu uye gara uchisarudza chikafu chitsva.

2. Verenga zvinyorwa zvekudya

Usati watenga chikafu, iwe unofanirwa kuverenga zvinyorwa zviri mupakeji uye wotsvaga mazwi anoti sodium, munyu, soda kana Na kana NaCl chiratidzo, sezvo zvese zvichiratidza kuti chikafu chine munyu.

Mune zvimwe zvekudya zvinokwanisika kuverenga huwandu hwemunyu, zvisinei, mune zvimwe zvekudya chete zvinoshandiswa zvinoshandiswa zvinoshandiswa. Izvo zvinongedzo zvakanyorwa mukuderera kwehuwandu hwehuwandu, ndiko kuti, chikafu chine yakanyanya kusangana chakanyorwa chekutanga uye chakaderera chekupedzisira. Nekudaro, zvakakosha kuti utarise kuti munyu uripi, nechekure pasi pechinyorwa, zvirinani.

Uye zvakare, zvakafanira kuti utarise kune zvigadzirwa zvechiedza kana zvekudya, sezvo zvichikwanisa zvakare kuve nemunyu wakawanda, nekuti mune idzi kesi munyu unowanzo wedzerwa kutsiva iyo flavour yakarasika nekubvisa mafuta.

Dzidza maitiro ekuverenga iro rechikafu chikafu nenzira kwayo.

3. Tsiva munyu nemakwenzi nezvinonhuwira

Kuti uwane zvinwiwa zvakanaka, uchideredza huwandu hwemunyu, unogona kushandisa zvinonhuwira nemishonga pamadiro, sekumini, gariki, hanyanisi, parsley, mhiripiri, oregano, basil, bay mashizha kana ginger, semuenzaniso.

Uyezve, muto wemonimu nevhiniga zvinogona kushandiswa kuita chikafu chiwedzere kunakidza, kugadzirira zvinonhuwira kanenge maawa maviri pachine nguva kuitira kuti zvinwiwa zviwedzere kuchenesa kana kukwizisa zvinonhuwira muchikafu chaicho kuti hunhu huwedzere, kusanganisa nemichero mitsva .

Dzimwe nzira dzekubika chikafu uye chikafu chinonaka pasina kushandisa munyu, zvinogona kuva:

• Mumupunga kana pasita: imwe sarudzo ndeyekuwedzera oregano, kumini, gariki, hanyanisi kana safironi;
• Mune masobho: unogona kuwedzera thyme, curry kana paprika;
• Mune nyama nehuku: mhiripiri, rosemary, sage kana poppy mbeu inogona kuwedzerwa panguva yekugadzirira;
• Muhove: imwe sarudzo ndeyekuwedzera sesame, bay mashizha uye muto wemonimu;
• Mune masaradhi uye miriwo yakabikwa: vhiniga, gariki, chives, tarragon uye paprika zvinogona kuwedzerwa.

Uye zvakare, pakugadzira chingwa chakagadzirwa, macloves, nutmeg, almond mushoma kana sinamoni, semuenzaniso, inogona kuwedzerwa panzvimbo yemunyu. Ona zvimwe pamusoro pemiti inonhuwira inogona kutsiva munyu.

4. Shandisa zvinotsiva munyu

Tafura yemunyu inogona kutsiviwa nezvimwe zvinogadzirwa zvekudya zvakaita seDiet salt, Slim kana Diet munyu semuenzaniso, izvo mukuumbwa kwavo zvine huwandu hwakawanda hwe potassium panzvimbo yesodium. Kana iwe usingade kuravira kwechinotsiva, iwe unogona kuwedzera mahebhu kana zvinonhuwira. Zvisinei, kushandiswa kwezvinotsiva izvi kunofanirwa kuratidzwa nachiremba kana chiremba.

Heano maitiro ekugadzirira mishonga yemunyu kutsiva munyu: