Lijo tsa khatello e phahameng ea mali (hypertension): seo u lokelang ho se ja le ho se qoba

Litaba

• Lijo tse theolang khatello
• Ho lumelloa ho ja letsoai le le kae ka letsatsi?
• Ho buelloa kofi e kae?
• Lijo Tseo re Lokelang ho li Qoba

Lijo ke e 'ngoe ea likarolo tsa bohlokoahali kalafong ea khatello ea methapo ea mali, ka hona, ho ba le tlhokomelo ea letsatsi le letsatsi, joalo ka ho fokotsa palo ea letsoai le sebelisoang, ho qoba lijo tse halikiloeng le tse phehiloeng tsa mofuta o hahelletsoeng ka makotikoting, ka lebaka la letsoai le nang le boleng bo phahameng, 'me u khethe lijo tsa tlhaho, joalo ka meroho le litholoana tse ncha.

Ntle le moo, batho ba nang le khatello e phahameng ea mali ba lokela ho eketsa ts'ebeliso ea metsi ka ho noa lilithara tse 2 ho isa ho 2,5 ka letsatsi, hape le ho eketsa ho ikoetlisa khafetsa, joalo ka ho tsamaea kapa ho matha, bonyane makhetlo a 3 ka beke.

Lijo tse theolang khatello

Lijo tse loketseng ho theola khatello e phahameng ea mali ke:

1. Litholoana tsohle tse ncha;
2. Cheese ntle le letsoai;
3. Oli ea mohloaare;
4. Metsi a Kokonate;
5. Limela le lijo tse felletseng;
6. Lero la Beet;
7. Mahe;
8. Meroho e tala le e phehiloeng;
9. Nama e tšoeu, joalo ka khoho e senang letlalo, turkey le tlhapi;
10. Li-chestnut tse sa lomosoang le matokomane
11. Li-yogurts tse bobebe.

Ho bohlokoa hape ho kenyelletsa lijo tse matlafatsang phepong, joalo ka mahapu, phaenapole, likomkomere le parsley, ho etsa mohlala, ntle le ts'ebeliso ea metsi e ntseng e eketseha, kaha sena se thusa ho felisa ho boloka metsi ka moroto le ho laola khatello ea mali.

Fumana ka lijo tse ling tsa "diuretic" tse thusang ho laola khatello.

Ho lumelloa ho ja letsoai le le kae ka letsatsi?

Mokhatlo oa Lefatše oa Bophelo o khothaletsa ligrama tse 1 ho isa ho tse tharo tsa letsoai ka letsatsi ho thibela keketseho ea khatello ea mali. Letsoai le entsoe ka chlorine le sodium, e qetellang e ikarabella bakeng sa keketseho ea khatello ea mali.

Lijo tse ngata li na le sodium, haholo e tsoetseng pele indastering, ho bohlokoa ho beha leihlo le ho bala lengolo la lijo, ka khothaletso ea letsatsi le letsatsi ea sodium e lipakeng tsa 1500 le 2300 mg ka letsatsi.

Ho nka sebaka sa letsoai, mefuta e fapaneng ea linoko le litlama tse nkhang hamonate li ka sebelisoa ho eketsa tatso lijong, joalo ka oregano, rosemary, parsley le coriander, mohlala.

Ho buelloa kofi e kae?

Boithuto bo bong bo bonts'a hore caffeine e ka eketsa khatello ea mali nako e khuts'oane kamora ho sebelisoa, ho sa tsotelehe hore na motho o na le khatello e phahameng ea mali kapa che.

Liphuputso tse ling li ntse li hlokahala ka litlamorao tsa nako e telele, leha ho le joalo lithuto tse ling li bonts'a hore ts'ebeliso e itekanetseng ea linoelo tse 3 tsa kofi ka letsatsi e na le melemo ea bophelo bo botle ebile e thibela lefu la pelo, methapo le lefu la tsoekere.

Lijo Tseo re Lokelang ho li Qoba

Lijo tse sa lokelang ho jeoa ha ho na le khatello e phahameng ea mali ke:

• Lijo tse halikiloeng ka kakaretso;
• Lijoe tse kang parmesan, provolone, Switzerland;
• Ham, bologna, salami;
• Lijo tse nang le mafura a mangata. Sheba ka hloko mabitso a lijo;
• Lijo tse kenngoeng le tse kenngoeng ka makotikoting, joalo ka boroso e tsubiloeng, li hlahisitsoe;
• Li entsoe ka makotikoting joaloka tuna kapa sardine;
• Candy;
• Meroho le meroho e seng e ntse e phehiloe kapa e sitsoeng;
• Litholoana tse omisitsoeng, joalo ka linate le linate tsa cashew;
• Mese, joalo ka ketchup, mayonnaise, mosetareta;
• Sauce ea Worcestershire kapa soya;
• Li-cubes tsa ho noka li loketse ho pheha;
• Lijo tse kang hamburger, bacon, nama e omisitsoeng, boroso, khomo ea nama ea khomo;
• Bana, lipate, sardine, li-anchovies, cod e letsoai;
• Mapolanka, mehloaare, asparagase, lipelo tsa makotikoti tsa palema;
• Lino tse tahang, lino-mapholi, lino-mapholi, lero la maiketsetso.

Lijo tsena li na le mafura kapa sodium e ngata, 'me li rata ho bokellana ha lipoleiti tse mafura kahare ho methapo, tse sitisang ho feta ha mali mme ka lebaka leo li eketsa khatello, ka hona, li lokela ho qojoa letsatsi le letsatsi.

Tabeng ea lino tse tahang, liphuputso tse ling li bonts'a hore ho noa khalase e nyane ea veine e khubelu letsatsi le leng le le leng ho na le melemo ea metabolism le methapo ea pelo, hobane e na le flavonoids, polyphenols le li-antioxidants, e leng lintho tse sirelletsang pelo.