Njengoko sihlala sithetha, ukutya kubaluleke kakhulu ukunyamekela impilo yethu, kufuneka siyinyamekele ukuze siphephe iingxaki ezinzulu kwixesha elizayo. Oku nako kuchaphazela ukujikeleza kwegazi, ekubeni ukutya okuthile kunokuchaphazela umgangatho wegazi lethu.
La ubumanzi begazi kunye uguquko yemithambo ixhomekeke kwinto esiyidlayo, ngenxa yesi sizathu, siya kukuxelela ngezantsi ukuba kukuphi ukutya omele ukuphephe ukuze uphephe ukuzifaka engozini.
Iingxaki kwinkqubo yokujikeleza kwegazi ziqhelekileyo kwaye zingabangela iingxaki ezahlukeneyo kwimpilo yethu. Kufuneka uphelise ezi 4 zokutya ezichaphazela ukujikeleza kwegazi kwisondlo sakho ukuze ugweme umonakalo kwimithambo kunye nemithambo.
Ukutya okutyebileyo ngamafutha, iswekile kunye neeminerali ezithile kuyingozi kwimikhumbi kunye nokuhamba kwegazi okuqhelekileyo. Asikokutya nje kuphela, kufuneka sikhumbule indlela yokuziphatha ethile enempilo kunye nemikhwa enempilo.
Ukujikeleza kwegazi kunye nemiphumo yayo enokwenzeka
Inkqubo yokujikeleza kwegazi yenziwe yintliziyo kunye neseti yemithambo kunye nemithambo, kwaye kulapho igazi lihamba khona. Umsebenzi wayo oyintloko kukuthutha ioksijini kunye nezondlo, kwaye inceda nokuphelisa inkunkuma ngendlela yendalo. Nayiphi na into ethintela ukuhamba kwegazi iba ngumqobo ekuhambeni okuqhelekileyo kwaye inokubangela iingxaki ezahlukeneyo.
Ukuba igazi lethu alijikelezi kakuhle, linokusichaphazela ngendlela ethambileyo, kodwa ukuba ukujikeleza akuhambi kakuhle kunokuba neziphumo ezibi ngakumbi njengezi zilandelayo:
- Atherosclerosis.
- Aneurysms.
- Amahlwili igazi.
- Ukubetha
Ngendlela ethambileyo, imithambo ye-varicose, i-hemorrhoids okanye i-cellulite inokuvela. Ziziphazamiso ezincinci, kodwa zinokuchaphazela umgangatho wobomi bethu, kuba zombini imithambo ye-varicose kunye ne-hemorrhoids inokuba buhlungu.
I-sodium yinto eyingozi kwimpilo ye-arterial, ngoko kunqande ukutya ukutya okunetyuwa ukuze ukujikeleza kwakho kube kuhle ngokusemandleni.
Ukutya okune okuchaphazela ukuhamba kwegazi lakho
Isifo ngasinye sihluke, iimpawu kunye nonyango lwazo luhluke. Kodwa kukho uluhlu lwezikhokelo kunye neendlela ezinokuthi zenziwe ukuthintela ukubonakala kunye neengxaki ezizayo zokuphazamiseka okuninzi.
Ke, siyakuxelela ukuba kukuphi oko kutya nto leyo ebhetele ukuba siyigcine kude nokutya kwethu ukuba asifuni ukuba konakalise ukuhamba kwethu kwegazi.
Ukutya okunotye nge-sodium
Njengoko sitshilo, ubukho besodium bunobungozi kubuninzi obukhulu emzimbeni wethu, kuba buchaphazela imithambo kunye neenqanawa ezincinci. Isodium inceda umzimba wethu ukuba ugcine ulwelo, kwaye ngoku kunyuka kwamanzi, umthamo wegazi uyanda.
Oku kunokubangela ukunyuka koxinzelelo lwegazi oluphela ngokonakalisa iindonga ze-vascular. Yingakho kusoloko kucetyiswa ukuba ugweme konke ukutya okubonelela ngesixa esikhulu sesodium. Phakathi kwazo, sigxininisa ama-pastries amashishini, i-sausage, inyama enetyuwa, i-sauces, i-dressing okanye i-broths. Qaphela xa usitya intlanzi ethile, iminquma kunye netshizi.
Inyama ebomvu nebomvu
Ukusetyenziswa kwenyama ebomvu kuhambelana ngqo nomngcipheko wesifo senhliziyo kunye neengxaki zokujikeleza kwegazi. Iqondo lokucutshungulwa kwenyama yenye yezinto eziphambili ekuyinqumeni.
Kuye kwagqitywa ukuba kukho ubudlelwane obuqinileyo phakathi kokusetyenziswa kwe inyama ebomvu esetyenzisiweyo kunye nempilo ye-cardiovascularNangona kunjalo, ayikho okanye iphantse ingabikho ukuba yinyama engalungiswanga.
Umahluko phakathi kweentlobo ezimbini zenyama ifumaneka kwixabiso elikhulu okanye elincinci le-sodium kunye nezinye izongezo. Yiyo loo nto iluncedo Ziphephe iibhekoni, izinja ezishushu, iisoseji, isalami kunye nezinye iisoseji.
Ukutya okuqulethe amafutha e-hydrogenated
Ezi ntlobo ze-lipids okanye i-trans fatty acids azikho mpilweni kwaphela, nangona zifumaneka ngokwemvelo kwezinye iinyama, kwaye amanye amazwe alawule ukusetyenziswa kwazo, akulula ukuzisebenzisa ngenxa yokuba zibangela imiphumo emibi kwimpilo yethu.
Ubungqina bezenzululwazi bubonise ukuba olu hlobo lwamafutha, ukwandisa ngokuthe ngqo ubukho be-triglycerides kunye ne-LDL cholesterol egazini. Oku kugqithiswa kwe-lipids kuthetha ukuba ukujikeleza kwethu kumbi, kuyenza ibe mandundu ioksijini kunye nokuhanjiswa kwezondlo kuzo zonke iiseli zomzimba.
Ukusetyenziswa kwayo okuphezulu kusekwe kwi-1% yomthamo wamandla wemihla ngemihla. Indlela efanelekileyo yokunciphisa kukuphelisa iimveliso zoshishino ekudleni. Ukwenza oku, khumbula ukuba kufuneka ukuphelise oku kutya:
- Amafutha ezilwanyana kunye nemifuno njengeemajarini kunye nebhotolo.
- Amakhekhe kunye nevenkile yokubhaka kwimizi-mveliso, efana neekuki, iibhanzi, iikeyiki, njl.
- Ukutya okukhawulezayo, zonke iintlobo "zokutya okukhawulezayo" onokuzifumana kwiikhonkco zokutya ezinkulu.
Yongeza iswekile
Iswekile yenye yezona zinto ziyingozi kakhulu zokutya esinokuzisebenzisa, zibangela iingxaki ezininzi zempilo kwaye zichaphazela ngqo ukujikeleza kwegazi. Ayiboneleli naluphi na uhlobo lwezondloNgakolunye uhlangothi, ine-caloric intake enkulu, apho ukuba ingalawulwayo inokubangela ukuba sizuze ubunzima ngaphandle kokufuna.
Oku kukhokelela ekubeni mkhulu ukuba nokwenzeka kokutyeba kwaye nokuba nempilo embi yentliziyo. Ukuba utya iswekile eninzi, unokwandisa umngcipheko wokubandezeleka uhlobo lwe-2 yeswekile. Amanqanaba aphezulu e-glucose yegazi nawo achaphazela i-arterial kunye neendonga ze-venous. Njengoko ixesha lihamba, ziba buthathaka kwaye zingasebenzi.Ngoko ke, amathuba okuba nesifo senhliziyo ayanda.
Phucula ukuhamba kwegazi lakho ngala macebiso
Iingxaki kwinkqubo yethu yokujikeleza kwegazi zingabangelwa zizinto ezininzi, ezinye zazo zihambelana nokutya, yingakho sigxininisa ezo zidlo zingavumelekanga ezikhankanywe ngasentla.
Kufuneka uphelise oku kutya, nangona kukwacetyiswa ukuba ulandele ezi ngcebiso zilandelayo ukwenzela ukuba ukujikeleza kwegazi kuchaneke kwaye kungabangela ingozi.
- Kuya kufuneka ukwandise ukutya okutyebileyo kwivithamin CEzi zi-kiwis, i-orenji, i-tangerines, i-strawberries okanye i-ananas. I-Vitamin C ikhusela iindonga zemithambo yegazi.
- El omega 3 Ifumaneka kwiintlanzi ezinamafutha kwaye inqanda ukuqokelelwa kweeplatelet kunye nomngcipheko wokwakhiwa kwe-clot.
- Yongeza iziqholo ekutyeni, kunokuba luncedo kakhulu, ngoko ke khetha ikonofile, ipepile, coriander, nesinamon, ijinja okanye turmeric.
- Yitya iziqhamo ezibomvu Ikwayingcebiso elungileyo kuba igcwele i-antioxidants, njenge-anthocyanidin. Ezi zinamandla okunciphisa uxinzelelo lwegazi kunye nokuhlanganiswa kweplatelet, kunye nokuphucula ukuhlanjululwa komthambo.
Kwelinye icala, kufuneka sigxininise ukuba zeziphi izenzo ekungafanele sizithathe kuba zinokuba yingozi:
- Akufanele utshaye, Icuba linempembelelo eyonakalisayo kakhulu kwiindonga zemithambo yegazi.
- Yiphephe ukuhlala phantsi, kwaye usebenzise ubuncinane amaxesha ama-3 ngeveki.
- Ukuchasana namaxesha okuphumla ngokuphulula iindawo ezichaphazelekayo.