Sivele siphawule nakwezinye izikhathi ukuthi umfutho wegazi ophakeme uyinkinga enkulu ngesikhathi sokukhulelwa, ungayeki ukubonisana nodokotela wakho, ikakhulukazi uma bevele benengcindezi ephezulu yegazi ngaphambi kokukhulelwa. Ngaphezu kwemithi, engadingeka, mhlawumbe usuvele uyazi ukuthi yikuphi ukudla okunconywayo nokuthi yikuphi okungavunyelwe. Kepha sizokusiza ngezindlela zokupheka ezintsha.
Uma kuwe, umfutho wegazi ophakeme uqhamuka ekukhulelweni, uvame ukukhula ngaphambi kwamasonto angama-20, noma uhlala ngaphezu kwamasonto ayi-12 ngemuva kokubeletha. Sizoncoma izindlela zokupheka ezinhlanu, cishe ngaphandle kasawoti kepha kugcwele ukunambitheka okuzokusiza. Okubaluleke kakhulu: lapho uzinakekela kangcono, ukunakekelwa okungcono kakhulu kwengane yakho kuzoba.
Ukudla okusiza ukulawula umfutho wegazi ophezulu
Phatha eyodwa ukudla okunothe ngokudla okusha kusiza ukulawula umfutho wegazi ophezulu. Bheka imikhiqizo esetshenzisiwe uyadla, ngoba iningi lazo liphezulu nge-sodium. Futhi lokhu akukuhle kowesifazane okhulelwe one-hypertension. Ezinyangeni ezimbalwa, khohlwa usawoti bese ushintsha ufake ezinye izinongo.
Icebo, cishe noma iyiphi iresiphi esiyiphakamisayo engeza ugalikhi omncane. Ukuze ingaziphindi, uma lokhu kukucasula kakhulu, susa umgogodla, noma uwusike uhhafu wemizuzu emihlanu ngaphambi kokuqala ukupheka. Ilahlekelwa ezinye zezinto zayo, kepha isagcina ngokwanele. I-Garlic iyi-vasodilator enamandla ne-anti-inflammatory, futhi noma ngabe kufika ihlobo, kukhona ubusuku lapho ufisa khona isobho likagalikhi.
Izithelo nemifino okusha yiqembu elikhulu lokudla elinikeza i-fiber, i-potassium, amanzi, nama-antioxidants. Zonke ziyizakhi zokudla okunempilo ezihambisana nokulawulwa kahle kwengcindezi yegazi lapho ukhulelwe. I- ipheya isithelo esifaneleka ngokukhethekile kulabo abanesifo sikashukela, umfutho wegazi ophakeme noma izimo zenhliziyo.
Ukupheka okuvela olwandle ngokumelene nomfutho wegazi ophezulu
I-Las ulwelwe Zizokusiza ukuthi unikeze inani elikhulu le-potassium, into ebalulekile ekulweni nomfutho wegazi ophezulu ngesikhathi sokukhulelwa. Zizokunikeza ne-folic acid, ifayibha, amanzi amaningi namakhalori ambalwa. Ezinsundu zifaka isandla ekukhuthazeni ukujikeleza kwegazi, phakathi kwazo kukhona amaNori, uNishime Kombu, Ito Wakam, Hiziki, Arame, Alaria kanye noCochayuyo.
Isibonelo ungenza ifayela le- isaladi le-chickpea eliphekwe ne-kombu seaweed. Lezi zivame ukungabi namanzi, ngakho-ke kufanele nje uzifake emanzini. Ngama-chickpeas uzobe ufaka imidumba. Kufanele upheke amazambane kanye nezaqathe ngamanzi amancane futhi ngaphandle kasawoti. Manje nquma isilimo esidliwayo esinamagatsha anamanzi, noma i-coriander, iminqumo emnyama, uhlobise ngejusi likalamula kanye namafutha. Futhi hlanganisa konke kahle kakhulu. Usunayo inkambo yokuqala, entsha futhi enempilo kakhulu.
Ukulungiselela lokhu izinhlayiya eziqoshiwe udinga ukuxuba esitsheni ama-sardine ahlanzekile ayi-6, ngaphandle kwamakhanda, nama-clove egalitshiwe ayi-4, uwoyela nama-lemoni ayi-2 aqoshiwe. Ngemuva kwemizuzu eyi-10, thosa ugalikhi kuphela ngaphandle kokuwosa. Manje engeza uwoyela ngaphambili, isifutho seviniga, utamatisi omncane wemvelo, iqabunga le-bay ne-parsley eqoshiwe. Konke lokhu kushiyelwa ukubila, ngaphandle kwezinhlanzi, imizuzu emihlanu. Bese yebo, engeza ama-sardine ngolamula bese upheka eminye imizuzu eyi-5. Okufanelekile, kufanele babe seqandisini amahora ambalwa ukuvumela ukunambitheka ukuthi kuhlale.
Izindlela zokupheka ezisheshayo nezilula zokulwa nomfutho wegazi ophakeme
Ukuhola impilo ezolile, ngaphandle kwengcindezi nesikhathi esanele sokuzivocavoca umzimba, ngaphezu kokudla, yikhona okuzokusiza kakhulu ekulweni nomfutho wegazi ophezulu. Kodwa-ke, uma ungenaso isikhathi esiningi, noma ungathandi ukupheka, nansi iresiphi elula futhi esheshayo: Ukotapeya, ikhukhamba kanye ne-yogpacho ye-yogurt.
Ususa yonke inyama kuma-avokhado amabili amakhulu bese uwafaka ku-blender nge-yoghurt yemvelo, kungcono uma ingafakwa uswidi, uwoyela omncane womnqumo (uma ubona ukuthi awunalo kakhulu ukhilimu), amanzi, uhhafu wesigaxa sikagalikhi, namanzi. Ukuze ikhukhamba lingaphindi, susa imbewu bese usebenzisa inyama kuphela. Ilungile, futhi uma uzizwa uthanda, engeza ujusi kalamula omncane noma upelepele.
Futhi manje sichaza ukuthi ungayilungiselela kanjani ifayili le- i-escarole, ubhanana nesaladi le-walnut. Endishini beka amaqabunga e-endive aqoshiwe, ubhanana o-1 uthathe izinyanga eziyizigamu, ama-walnuts. Nansi imfihlo! Amajikijolo. Lungiselela i-vinaigrette enejusi kalamula noju, ngaphandle kokuyidlula ngokweqile, bese ugqoka isaladi. Sincome i-endive, ngoba ayibangeli igesi, kepha ngamalethisi ahlanganisiwe nayo iyimpumelelo eqinisekile.