Tse ka Hare
Liphekolo tsa meriana bakeng sa khatello e phahameng ea mali
Ha ho na phekolo e ka phekolehang ka ho sa felengkhatello ea kelello. Sepheo sa phekolo ke ho theola khatello ea mali ka maiketsetso ho thibela ho khoneha tshenyo ya setho (pelo, boko, liphio, mahlo). Ha litho tsena li se li amehile, ho phekola khatello e phahameng ea mali ho ba bohlokoa le ho feta. Ho batho ba nang le lefu la tsoekere, lipakane tsa phekolo li phahame hobane kotsi ea mathata e eketseha.
Litlhare tsa meriana bakeng sa khatello e phahameng ea mali: utloisisa ntho e 'ngoe le e' ngoe ka 2 min
Haeba ho joalo'khatello ea kelello e bonolo, ho phela bophelo bo botle ho ka ba ho lekaneng ho etsa hore khatello ea mali ea hao e tloaelehe.
Haeba ho joalo'kgatelelo ya mali e mahareng kapa e tsoetseng pele, ho ikamahanya le maemo a bophelo ho ntse ho le bohlokoa; e tla fokotsa tšebeliso ea lithethefatsi. Maemong 'ohle, a katamelo ea lefats'e e na le phello e kholo le ho feta khatellong ea mali ho feta ho noa meriana feela.
Meriana
Mefuta e 'maloa ea Meriana, e fumanoang ka lengolo la ngaka, e ka fana ka taolo e lekaneng ea khatello e phahameng ea mali. Bakuli ba bangata ba hloka meriana ea 2 kapa ho feta ho finyella lipakane tsa khatello ea mali. Mona ke tse sebelisoang haholo.
- Diuretics. Ba khothalletsa ho felisoa ha metsi a feteletseng le letsoai ka moroto. Ho na le mefuta e 'maloa, e nang le mekhoa e fapaneng ea ts'ebetso.
- Li-beta-blockers. Li fokotsa lebelo la pelo le matla a ho ntša mali ho tsoa pelong.
- Lisebelisoa tsa calcium channel. Ba etsa hore methapo ea mali e atolohe le ho fokotsa khatello ea pelo.
- Angiotensin converting enzyme inhibitors. Li boetse li na le phello ea ho atoloha methapong, ka ho hanyetsa tlhahiso ea hormone (angiotensin).
- Angiotensin receptor blockers (hape e bitsoa li-sartan). Joalo ka sehlopha se fetileng sa lithethefatsi, li thibela angiotensin ho etsa hore methapo ea mali e fokotsehe, empa ka mokhoa o fapaneng oa ts'ebetso.
- Haeba kalafo ka motsoako oa tse fetang e le 'ngoe ea litlhare tsena e sa atlehe, ngaka ea hau e ka fana ka litlhare tse ling, joalo ka li-alpha blockers, alpha-beta blockers, vasodilator le li-agent tse sebetsang tse bohareng.
Temoso. Ba bang ba litlhare tse rekisoang, joalo ka lithethefatsi tse seng khahlanong le ho ruruha (mohlala, ibuprofen), li ka eketsa khatello ea mali ho batho ba nang le khatello e phahameng ea mali. Kamehla batla keletso ho ngaka kapa setsebi sa meriana pele u noa meriana leha e le efe. |
Food
Bakeng sa likeletso tse ling tse sebetsang, sheba lijo tsa rona tse khethehileng Khatello ea mali e phahameng. |
seratsoana
Hoa khoneha ho theola khatello ea mali ka ho sebelisa malebela a latelang:
- Sebelisa haholo litholoana le meroho.
- Fokotsa ho noa letsoai : liphuputso li bontša hore 30% ea batho ba nang le khatello e phahameng ea mali (haholo-holo ba arabelang habonolo sodium) ba ka laola khatello ea bona ea mali ka ho fokotsa ho noa letsoai.11. Haeba ho hlokahala, ho pheha kapa nako, nkela letsoai la tafole, letsoai la leoatle kapa fleur de sel ka letsoai la potasiamo.
- Ha u noa joala le k'hafeine e leka-lekaneng (ho feta likopi tse 4 tsa kofi ka letsatsi).
- Eketsa tlhahiso ea hau ea omega-3 ea tlhaho ea metsing, haholo-holo e fumanoang mackerel, salmon, trout, herring le cod.
- Ja konofolo: le hoja makhabane a eona a sa pakoe ka matla, lingaka tse 'maloa li khothalletsa konofolo bakeng sa thepa ea eona ea vasodilator (sheba Mekhoa ea Tlatsetso).
Lijo tsa DASH
United States, Mekhatlo ea Sechaba ea Bophelo bo Botle (NIH) e buella Ja lijo (Mekhoa ea Lijo tsa ho Emisa Khatello ea mali). Lijo tsena li etselitsoe ho phekola khatello e phahameng ea mali. E amana le lijo tsa Mediterranean. Lipatlisiso li bontšitse katleho ea eona, 'me tabeng ea khatello e tlaase ea mali, e ka ba ea nkela meriana e tloaelehileng sebaka. Tlhokomelo ea kamehla ea lijo tsena e fokotsa khatello ea systolic ho tloha 8 mmHg ho ea 14 mmHg, le khatello ea diastolic ho tloha 2 mmHg ho ea 5,5 mmHg.9.
Lijong tsena, ho hatisoa haholo litholoana le meroho, e lithollo kaofela, e linate, tlhapi likhoho 'me lihlahisoa tsa lebese tse mafura a tlaase. Tšebeliso ea nama e khubelu, tsoekere, mafura (le haholo-holo mafura a mafura) le letsoai li fokotsehile.2.
2 kcal DASH FEELA | |
Li-servings tse khothalletsoang ka letsatsi | Mehlala ea li-servings |
Lihlahisoa tsa lijo-thollo tse felletseng 7 ho 8 | – selae se le 1 sa bohobe bo felletseng ba lijo-thollo - 125 ml kapa 1/2 senoelo sa lijo-thollo tse omeletseng tse nang le fiber e ngata - 125 ml kapa 1/2 senoelo sa raese e sootho, pasta e nang le fiber e ngata ea lijo kapa lijo-thollo (harese, quinoa, joalo-joalo) |
meroho 4 ho 5 | - 250 ml ea lettuce kapa lifate tse ling tse makhasi - 125 ml kapa 1/2 senoelo sa meroho - 180 ml kapa 3/4 senoelo sa lero la meroho |
litholoana 4 ho 5 | – 1 tholoana e mahareng - 125 ml kapa 1/2 senoelo sa litholoana tse foreshe, tse leqhoa kapa tse ka makotikoting - 180 ml kapa 3/4 senoelo sa lero la litholoana - 60 ml kapa 1/4 senoelo sa litholoana tse omisitsoeng |
Lihlahisoa tsa lebese tse mafura a tlaase 2 ho 3 | - 250 ml kapa kopi e le 'ngoe ea lebese la skimmed kapa 1%. - 180 ml kapa 3/4 senoelo sa yoghurt e silafalitsoeng - 50 g kapa li-ounces tse 1 1/2 tsa chisi e sehiloeng ka mokhoa o fokolang kapa e pholileng. |
Nama, likhoho le tlhapi 2 kapa ka tlase | - 90 g kapa li-ounces tse 3 tsa nama e se nang mafura, likhoho, tlhapi kapa lijo tsa leoatleng |
Fat 2 ho 3 | - 5 ml kapa 1 tbsp. oli kapa margarine - 5 ml kapa 1 tbsp. mayonnaise e tloaelehileng - 15 ml kapa 1 tbsp. mayonnaise e fokotsehileng - 15 ml kapa 1 tbsp. vinaigrette e tloaelehileng - 30 ml kapa 2 tbsp. vinaigrette e tlaase ea khalori |
Legumes, linate le peo 4 ho isa ho tse 5 ka beke | - 125 ml kapa 1/2 senoelo sa linaoa tse phehiloeng - 80 ml kapa 1/3 senoelo sa walnuts - 30 ml kapa 2 tbsp. XNUMX tbsp peo ea soneblomo |
Lijo tse bobebe le lipompong 5 ka beke | – 1 tholoana e mahareng - 250 ml kapa kopi e le 'ngoe ea yogurt ea litholoana - 125 ml kapa ½ senoelo sa yogurt e hatselitsoeng - 200 ml kapa 3/4 senoelo sa li-pretzels - 125 ml kapa ½ senoelo sa litholoana tsa gelatin - 15 ml kapa 1 tbsp. XNUMX tbsp sirapo ea 'mapa, tsoekere kapa jeme - Lipompong tse 3 tse thata |
Mohloli: thuto ea DASH
Ho ikoetlisa
The lithupelo tsa mofuta oa pelo (ho tsamaea ka potlako, ho matha, ho palama baesekele, ho tantša, ho sesa) ho khothaletsoa. Re fana ka maikutlo a ho etsa bonyane Metsotso ea 20 ka letsatsi, empa boikoetliso leha e le bofe ba ’mele, le hoja bo sa teba hakaalo, bo molemo. Ka nako e telele, ho ikoetlisa kamehla ho ka fokotsa khatello ea systolic ho tloha ho 4 mmHg ho ea ho 9 mmHg, esita le ntle le ho lahleheloa ke boima ba 'mele.9.
Leha ho le joalo, ho ba seli ka boikoetliso bo hlokang hore u phahamise litšepe (sebakeng sa boikoetliso, mohlala). Li fetoha contraindicated ha khatello ea mali e phahame.
Leha ho le joalo, ho molemo ho batla keletso ea ngaka pele u qala lenaneo la boikoetliso. Sheba faele ea rona Ho ba mafolofolo: mokhoa o mocha oa bophelo! Sheba hape letoto la rona la Fitness.
Bohloko ba ho Shoeloa Weight
Haeba u na le boima bo feteletseng, ho theola boima ba 'mele ke tsela e atlehang ka ho fetisisa ea ho fokotsa khatello ea mali. Ka karolelano, ho lahleheloa ke lik'hilograma tse 2 ½ (lik'hilograma tse 5) ho fella ka ho theoha ha khatello ea systolic ea 5 mmHg le khatello ea diastolic ea 2,5 mmHg.
Mehato e khahlanong le khatello ea maikutlo
Le khatello ea kelello,ho hloka mamello 'melehloeo phetha karolo ea bohlokoa qalong ea khatello ea mali. Litsebi tse ling li hakanya hore khatello ea kelello e ka etsa hore khatello ea mali e fetohe ka 10%. Lingaka tse 'maloa li khothalletsa mekhoa e kang ho thuisa, ho phomola, kapa yoga. Ho ikwetlisa kamehla (bonyane 2 kapa 3 ka beke), tsena li ka fana ka liphello tse ntle. Batho ba nang le khatello e phahameng ea mali ba ka lebella ho fokotsa khatello ea bona ea systolic ka 10 mmHg le khatello ea bona ea diastolic ka 5 mmHg.12Mohl.
PasseportSanté.net podcast e fana ka ho thuisa, boikhathollo, boikhathollo le lipono tse tataisoang tseo u ka li khoasollang mahala ka ho tobetsa ho Thuisa le tse ling tse ngata. |
Hammoho le litloaelo tsena, mathata a sa hlokahaleng a tla qojoa. Ka hona ke ho ithuta ho fokotsa maemo a khatello ea maikutlo a amanang le mokhoa oa bophelo: ho laola nako ea hau hantle, ho tseba lintho tse tlang pele bophelong ba hau, joalo-joalo.
Bakeng sa lintlha tse ling mabapi le sena, bona karolo ea Complementary approaches .
E le ho etsa bonnete ba ho latela hantle le ho thusa ngaka ho fetola phekolo, ho kgothaletswa ho lekanya khatello ea mali hang kapa habeli ka beke ho sebedisa sehlahloba kgatello ya madi. Ho etsa sena, o ka fumana sesebelisoa se tla qala ho hlahlojoa tleliniking ho netefatsa ho nepahala ha sona. 'Malong o mong le o mong, ngola lintlha tsa bohlokoa tse fumanoeng' me u tlalehele ngaka ea hau ketelong e latelang. Hang ha motlakase o tsitsitse, o ka lekanyetsoa hangata. |