Kune avo vanotambura nehutachiona, kudya kwakakodzera kunokosha zvikuru. Kudya muhutachiona huchabatsira kuderedza kushanda kweropa kusvika kumiganhu yeunowanzobvumirwa. Uye kana huwandu hwehutachiona hunofambidzana nehuwandu hwehutano uye huwandu hwecholesterol hwakakwira muropa, saka kudya kune varwere vane hypertension kunobatsira kuratidza kwete kwete ropa rega chete, asiwo kunogadzirisa uremu hwako. Vanachiremba, vanodya nutrition vanotenda kuti imwe kilogram yakawedzerwa muhumwe inobatsira kuwedzera kukura kwe 1 mm Hg.
Nokuda kwekudya nehuwandu hwehutano, mapapiro ezvipfeko, sezvinoitwa mhuka yezuva nezuva inogona kuitwa kugara rako. Chinhu chikuru ndechokuderedza mararamiro ezvokudya, uye kusashandisa, kana kuderedza kushandiswa kwezvokudya zvinokurudzira ropa uye kuwedzera kuwedzerwa. Uyewo, haufaniri kudya zvikafu zvinowedzera huwandu hwehushutera muropa.
Chii chaunoda kuziva nezvekudya kunovaka muviri panguva yekudya nehutachiona hwehutano?
Kana ukanyatsopindirana nechikafu chakakodzera, iwe unogona kuisa mutemo kushanda kweropa usingashandisi mishonga. Nokuda kweizvi, kune mitemo gumi inofanira kuonekwa kune varwere vane hypertension:
- Idya mutsva yakasvibirira miriwo nemichero. Nezvibereko zvinotenderwa kudya maapuro, mabhanana, macroviris uye mazviro zvakasiyana-siyana. Miti inogona kudyiwa zvose mufomu yakasvibirira, uye nenzira yemasadhi uye vinaigrettes.
- Deredza kudyiwa kwemunyu (kusvika kune 3-5 g), uyewo muganise mune zvekudya zvekusvuta kusvuta, zvokudya zvekakani, salinity nemimwe michina ine munyu. Mazamu anowedzera kuwedzerwa ropa, kubata mvura mumuviri, uye kuwedzera kudya. Usakanganwa kuti kushandiswa kwemafuta kunowedzera kudya, uye izvi zvinogona kutungamirira pakudya zvakanyanya.
- Usabvisa zvokudya zvako zvakabikwa, nokuti mafuta ave aine frying, anotungamira kuisa cholesterol pamadziro emisvi yeropa.
- Deredzai kushandiswa kweii, kofi, cocoa uye zvimwe zvinwiwa zveaffeine. Dzorerai nemishonga yemishonga, ichiita zvekare pamutambo wekutya, somuenzaniso, wei yakagadzirwa kubva muchiuno. Iwe unogonawo kunwa jisi idzva rakagadzirwa, zvose kubva kune michero nemiriwo.
- Wedzera koriki kune kudya kwako. Mune mishonga yezvokudya zvekuwedzera kwehutano, basa regariki haigoni kurerutswa, rinobatsira kushambidza midziyo, uye rinobatsira kuwedzera hutachiona.
- Usadya zvokudya zvakakora mumafuta, zvakadai semarara, nyama yenguruve, mafuta uye mafuta. Nyama inogona kudyiwa huku, uye mishonga yemazi inongova yehuwandu hwemafuta. Hove dzinoedza kusadya mafuta, uye kwete makedheni. Mazai akaoma akabikwa anofanira kuonekwa mukudya kwako kwete kaviri pavhiki.
- Usashandisa zvokudya zvakanatswa, zvakadai seshuga uye upfu. Kushandisa michina yakagadzirwa neupfu, iva nechokwadi chokuti yakagadzirwa kubva muupfu hwakakwana.
- Nhamba yezvokudya haifaniri kuva pasi pe4-5 pazuva. Iwe haugone kudya katatu pazuva, asi yakawanda. Gurai chikafu kuitira kuti zvigone nguva 5. Usanyanyisa pane zvose.
- Rega kunwa doro. Mushure mekunwa doro, kuwedzera kunowedzerawo vanhu vane utano, uye kune varwere vane hypertension kune simba rakawandisa remwoyo yematambudziko.
- Kana ukasvuta, rega kusvuta. Nicotine ine nzvimbo yekuwedzera kuwedzera kweropa, uye pamwe nayo inotanga mwoyo, uye kuparadza masero emidziyo yeropa nemariti (kunyanya midziyo ye coronary inopa moyo).
Panguva yekudya nehuwandu hwehutano, iwe unoda kuderedza caloric yezvokudya zvekudya, asi kutsanya uye zvakasimba zvakanyanya-calorie kudya zvinopesana.