Zakudya zamagazi (kuthamanga kwa magazi): zomwe mungadye ndikupewa

Zamkati

• Zakudya zotsitsa nkhawa
• Ndi mchere wochuluka motani womwe umaloledwa kudya tsiku lililonse?
• Kodi ndi khofi angati amene akulimbikitsidwa?
• Zakudya Zomwe Muyenera Kupewa

Chakudya ndi chimodzi mwazinthu zofunika kwambiri pakuthandizira matenda oopsa am'magazi, chifukwa chake, kukhala ndi chisamaliro cha tsiku ndi tsiku, monga kuchepetsa kuchuluka kwa mchere womwe umadyedwa, kupewa zakudya zokazinga ndi zosakaniza zamtundu womangidwa ndi zamzitini, chifukwa chake mchere wambiri, ndipo muzikonda zakudya zachilengedwe, monga masamba ndi zipatso.

Kuphatikiza apo, anthu omwe ali ndi vuto la kuthamanga kwa magazi ayenera kuwonjezera kumwa kwawo ndikumwa 2 mpaka 2.5 malita patsiku, komanso kuwonjezera zochita zawo zolimbitsa thupi, monga kuyenda kapena kuthamanga, osachepera 3 pa sabata.

Zakudya zotsitsa nkhawa

Zakudya zoyenera kutsitsa kuthamanga kwa magazi ndi:

1. Zipatso zonse zatsopano;
2. Tchizi wopanda mchere;
3. Mafuta a azitona;
4. Madzi a Kokonati;
5. Mbewu ndi zakudya zonse;
6. Msuzi wa beet;
7. Mazira;
8. Ndiwo zamasamba zosaphika ndi zophika;
9. Zakudya zoyera, monga nkhuku yopanda khungu, Turkey ndi nsomba;
10. Ma chestnuts osatulutsidwa ndi mtedza;
11. Ma yogurts opepuka.

Ndikofunikanso kuphatikiza zakudya zopatsa thanzi pazakudya, monga chivwende, chinanazi, nkhaka ndi parsley, mwachitsanzo, kuwonjezera pakuwonjezera kumwa madzi, chifukwa izi zimathandiza kuthetsa kusungika kwamadzimadzi kudzera mumkodzo ndikuwongolera kuthamanga kwa magazi.

Pezani za zakudya zina zopatsa mphamvu zomwe zimathandiza kuchepetsa kupanikizika.

Ndi mchere wochuluka motani womwe umaloledwa kudya tsiku lililonse?

World Health Organization imalimbikitsa magalamu 1 mpaka 3 a mchere patsiku kuti muchepetse kuthamanga kwa magazi. Mchere umapangidwa ndi klorini ndi sodium, yomalizayi ndiyo imayambitsa kukwera kwa magazi.

Zakudya zambiri zimakhala ndi sodium, makamaka yotukuka, ndikofunikira kuyang'anitsitsa ndikuwerenga cholembera, ndi malingaliro a tsiku ndi tsiku a pakati pa 1500 ndi 2300 mg patsiku.

M'malo mwa mchere, mitundu yambiri ya zonunkhira ndi zitsamba zonunkhira zitha kugwiritsidwa ntchito kuwonjezera kununkhira kwa zakudya, monga oregano, rosemary, parsley ndi coriander, mwachitsanzo.

Kodi ndi khofi angati amene akulimbikitsidwa?

Kafukufuku wina akuwonetsa kuti caffeine imatha kuwonjezera kuthamanga kwa magazi kwakanthawi kochepa mutamwa, mosasamala kanthu kuti munthuyo ali ndi kuthamanga kwa magazi kapena ayi.

Kafukufuku wowonjezereka akufunikirabe pazotsatira zake za nthawi yayitali, komabe kafukufuku wina akuwonetsa kuti kumwa pang'ono makapu atatu a khofi patsiku kumathandizanso paumoyo komanso kumateteza matenda amtima, arrhythmias ndi matenda ashuga.

Zakudya Zomwe Muyenera Kupewa

Zakudya zomwe siziyenera kudyedwa ngati munthu akuthamanga kwambiri ndi:

• Zakudya zokazinga zambiri;
• Tchizi monga parmesan, provolone, Swiss;
• Hamu, bologna, salami;
• Zakudya zonenepa kwambiri. Yang'anani mosamala malembedwe azakudya;
• Zosakaniza ndi zamzitini, monga soseji yosuta, yoperekedwa;
• Zaamphaka monga tuna kapena sardine;
• Maswiti;
• Masamba ndi ndiwo zamasamba zophika kale;
• Zipatso zouma, monga mtedza ndi mtedza;
• Msuzi, monga ketchup, mayonesi, mpiru;
• Msuzi wa Worcestershire kapena soya;
• Zokometsera zokometsera zokonzekera kuphika;
• Nyama, monga hamburger, nyama yankhumba, nyama zouma, soseji, nyama yamphongo;
• Ana, pates, sardines, anchovies, mchere wamchere;
• Nkhaka, maolivi, katsitsumzukwa, mitima yamitini ya kanjedza;
• Zakumwa zoledzeretsa, zakumwa zozizilitsa kukhosi, zakumwa zamagetsi, timadziti tokometsera.

Zakudya izi zimakhala ndi mafuta kapena sodium yambiri, zomwe zimapangitsa kuti mafuta azikhala ochepa mkati mwa mitsempha, yomwe imalepheretsa magazi kuyenda motero imakulitsa kupanikizika, chifukwa chake, iyenera kupewedwa tsiku lililonse.

Pankhani ya zakumwa zoledzeretsa, kafukufuku wina wasonyeza kuti kumwa tambula tating'onoting'ono ta vinyo wofiira tsiku lililonse kumathandiza kagayidwe kake ndi mtima wamitsempha, chifukwa imakhala ndi flavonoids, polyphenols ndi antioxidants, zomwe ndi zinthu zoteteza mtima.