Ngakhale ndikofunika kuti aliyense adye chakudya chamagulu, omwe ali ndi kuthamanga kwambiri kwa magazi angafunikire kumvetsera kwambiri zomwe amadya. Kudya zakudya zomwe zimakhala ndi thanzi labwino ndizofunikira kwambiri pakuyendetsa magazi ndi kuchepetsa chiopsezo cha mikhalidwe yokhudzana ndi kuthamanga kwa magazi monga matenda a mtima, matenda a mtima, ndi kupweteka.
Mfundo zazikuluzikulu za kudya zakudya zabwino ndizo maziko a omwe ali ndi kuthamanga kwa magazi. Izi zimaphatikizapo kudyetsa zakudya zosakwanira ndi mafuta opangidwa ndi mafuta, sodium ndi shuga wowonjezera. Pofuna kukuthandizani kuti mukhalebe ndi zolinga zanu, kusunga zolemba zanu zomwe mungadye kungakhale kothandiza. Samalani kutumikira kukula, chakudya chokwanira komanso zakudya zopanda phokoso, komanso ngati mukudya mochuluka panthawi ya mavuto.
Komabe, ngati mukufuna njira yeniyeni yowonjezera zakudya zomwe zikufotokoza ndendende zomwe muyenera komanso musadye, mungaganizire dongosolo la DASH, lomwe limayimira Njira Zowonjezera Kuthetsa Kuthamanga Kwambiri. Ndondomekoyi, yomwe inavomerezedwa ndi American Heart Association, yatsimikiziridwa kuti ikuthandiza kuchepetsa mphamvu ya systolic ndi diastolic ya magazi kwa onse odwala.
Pulogalamu ya DASH imagogomezera kuchepetsa kudya kwa mafuta, nyama zofiira, maswiti, ndi zakumwa za shuga pamene mukudya zakudya zambiri kuchokera m'magulu otsatirawa.
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Mbewu Zonse Zakudya zonse za tirigu ndi zabwino kwambiri kwa inu. Ndizo zamphamvu zopezeka m'magazi (chitsime chachikulu cha mphamvu ya nthawi yaitali) ndipo zingathandize kuchepetsa cholesterol ndi kuchepetsa kusungunuka kwa mahomoni monga insulini.
Kusakanikirana kwa ma hormone kungathandize kuchepetsa kudya ndi kulemera kwa thupi, chomwe ndi mbali ina yofunika kwambiri ya kuthamanga kwa magazi. Onjezerani zotsatirazi pa zakudya zanu kuti mukhale ndi chakudya chambiri:
- Zakudya zamtima
- Zokonda zachilengedwe
- Balere
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Zipatso ndi masamba Mwinamwake gawo lodziwika bwino la malangizo a zakudya: idyani zipatso zambiri ndi ndiwo zamasamba. Ndiwo magwero abwino a mphamvu zowonongeka, zotsika kwambiri, zimathandiza kuchepetsa chilakolako chofuna kudya, ndikugwira ntchito yoletsa shuga wa magazi ndi cholesterol. Amakhalanso ndi magwero ambiri a mavitamini ndi mchere.
Lamulo lophweka lachifuwa ndi kukumbukira ndi kudya mitundu itatu yosiyanasiyana ya masamba pamodzi ndi chakudya. Choncho, karoti kakang'ono, tomato awiri a chitumbuwa, ndi masamba obiriwira, masamba obiriwira amatha kunyenga. Kumbukiraninso kuti pankhani yophika zipatso ndi ndiwo zamasamba, kutentha ndikobwino kuposa kuwira, ndipo ena okhulupirira zakudya amakhulupirira kuti yaiwisi ndi yabwino kwambiri.
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Zakudya ZofookaMwachikhalidwe, nyama zowonda zadziwika monga
- Nkhuku (nyama yoyera)
- Nsomba
- Nkhumba yochuluka
Ndikupitiriza kukula kwa zosankha za zakudya, komabe, zosankha zatsopano zosangalatsa zilipo. Kwa iwo amene amasangalala ndi kukoma kwa steak, kapena amakonda tacos zokometsera, kupezeka kwakukulu kwa njuchi ndi nthiwati ndiyenera kuyang'anitsitsa. Buffalo imakonda mofanana ndi ng'ombe koma kutumikira kumakhala ndi theka la mafuta ndi gawo limodzi mwa magawo atatu a zakudya zomwe zimakhala ndi nkhuku zoyera. Nthiwatiwa imayikidwa chimodzimodzi pamsinkhu wathanzi. Zonsezi zingagwiritsidwe ntchito mu njira iliyonse yomwe imafuna ng'ombe.