Takatotaura pane dzimwe nguva kuti kukwirira kweropa idambudziko rakakura panguva yekuzvitakura, usakanganwa kubvunza chiremba wako, kunyanya kana vanga vatova neBP yepamusoro vasati vabata pamuviri. Pamusoro pemushonga, izvo zvingave zvichidikanwa, iwe unogona kunge uchitoziva kuti ndezvipi zvekudya zvinokurudzirwa uye izvo zvinorambidzwa. Asi isu tichaenda kukubatsira nemaresiphi matsva.
Kana iwe uriwe, yakakwira BP inobva mukuzvitakura, inowanzo kukura pamberi pemasvondo makumi maviri, kana kutora masvondo anopfuura gumi nemaviri mushure mekusununguka. Tichakurudzira mabikirwo mashanu, anenge asina munyu asi azere nekuravira kunokubatsira. Chinonyanya kukosha: zvirinani iwe kuzvitarisira iwe pachako, iko kutarisirwa kuri nani mwana wako.
Chikafu chinobatsira kudzora kukwira kweropa
Takura imwe Kudya kwakapfuma muzvikafu zvitsva inobatsira kudzora hypertension. Ramba uine ziso pane zvakagadziriswa zvigadzirwa iwe unopedza, nekuti mazhinji acho akakwirira mune sodium. Uye izvi hazvina kunaka kumukadzi ane nhumbu neBP. Kwemwedzi mishoma, kanganwa munyu uye woitsiva nezvimwe zvinonhuwira.
Unyengeri, kune chero chero mabikirwo atinofunga wedzera kariki shoma. Saka kuti irege kuzvidzokorora, kana izvi zvichikutsamwisa iwe, bvisa musimboti, kana ucheke muhafu maminetsi mashanu usati watanga kubika. Iyo inorasikirwa nezvimwe zvezvivakwa, asi ichiri inochengetedza zvakakwana. Garlic isvasodilator ine simba uye inorwisa-kuzvimba, uye kunyangwe kana zhizha rikauya, kune husiku paunenge uchishuvira muto wegariki.
Michero mitsva nemiriwo ndiro rakakura chikafu chikafu chinopa fiber, potasium, mvura, uye antioxidants. Zvese izvi ndizvo zvinovaka muviri zvine chekuita neakanaka kuwedzerwa kweropa pakubata. Iyo peya chibereko chakakodzera kune avo vane chirwere cheshuga, kuwedzerwa kweropa kana mamiriro emwoyo.
Kubika kwegungwa kunopesana neBP
ari algae Vanozokubatsira iwe kupa yakawanda potasium, chinhu chakakosha pakurwisa hypertension panguva yekuzvitakura. Ivo zvakare vachakupawo iwe folic acid, faibha, yakawanda mvura uye mashoma macalorie. Iwo brown anobatsira mukusimudzira kutenderera kweropa, pakati pavo maNori, Nishime Kombu, Ito Wakam, Hiziki, Arame, Alaria naCochayuyo.
Semuenzaniso unogona kugadzira chickpea saladi yakabikwa ne kombu gungwa. Izvi zvinowanzo kushomeka, saka iwe unofanira kungoisa mumvura. Nemichipisi unenge uchisanganisira mabhinzi. Iwe unofanirwa kubika mbatatisi uye karoti nemvura shoma uye isina munyu. Zvino gura celery, kana korianderi, maorivhi matema, uye gadzira nemuto wemonimu nemafuta. Uye sanganisa zvese zvakanyatsonaka. Unotova nekosi yekutanga, nyowani uye ine hutano hwakanaka.
Kugadzirira izvi saridhini iwe unofanirwa kusanganisa mundiro 6 yakachena sardini, uye isina misoro, ine 4 minced gariki clove, mafuta uye 2 akachekwa mandimu. Mushure memaminitsi gumi, fry chete garlic isina kugocha. Zvino wedzera mafuta kubva pamberi, inodonhedza vhiniga, diki nyanya matomatisi, bay shizha uye yakagurwa parsley. Zvese izvi zvasara kubikira, pasina sardines, kwemaminitsi mashanu. Zvino hongu, wedzera masardini nemon uye ubike kwemamwe gumi maminetsi. Sezvineiwo, ivo vanofanirwa kunge vari mufiriji kwemaawa mashoma kubvumira izvo zvinwiwa kuti zvigare.
Mapepanhau anokurumidza uye ari nyore kurwisa kukwirira kweropa
Kutungamira hupenyu hwakadzikama, pasina kushushikana uye uine nguva yakakwana yekurovedza muviri, kuwedzera kune chikafu, ndizvo zvinokubatsira zvakanyanya pakurwisa BP. Nekudaro, kana iwe usina nguva yakawanda, kana iwe usingade kubika, heino iri nyore uye inokurumidza nzira: Avocado, cucumber uye yoghurt gazpacho.
Unobvisa nyama yese kubva pamakotapeya mahombe maviri woimonyora mu blender ne yoghurt yechisikigo, zvirinani kana isina kutapira, mafuta emuorivhi mashoma (kana iwe ukaona kuti haina kuchena zvakanyanya), mvura, hafu yevhavha yegariki, nemvura. Saka kuti cucumber isadzokorore, bvisa mbeu uye shandisa nyama chete. Yakagadzirira, uye kana iwe uchinzwa senge, wedzera muto wemoni kana mhiripiri.
Uye ikozvino isu tinotsanangura maitiro ekugadzirira a escarole, bhanana uye walnut saladhi. Muhombodo isa mashizha endive akachekwa, 1 bhanana rakatemwa kuita hafu yemwedzi, walnuts. Uye heino chakavanzika! Mablackberries. Gadzirira vinaigrette ine ndimu muto uye huchi, pasina kuwedzeredza, uye kupfeka saradhi. Isu takakurudzira endive, nekuti haikonzere gasi, asi nemataisi akasanganiswa iwo zvakare kubudirira kwechokwadi.