Kub siab tshwm sim hauv 50-60% ntawm cov neeg laus thiab hauv 30% ntawm cov neeg laus. Ntxiv nrog rau kev kho tshuaj, muaj ntshav siab ua si lub luag haujlwm tseem ceeb.
Cov neeg mob siab siab yog txwv tsis pub ua raws cov zaub mov nruj lossis kho kev yoo mov, nws txaus los ua raws cov qauv ntawm kev noj zaub mov kom zoo thiab txwv kev noj ntawm qee yam zaub mov.
Piv txwv li, nws yog qhov zoo dua rau tsis kam ntsev, muaj zog dub tshuaj yej, kas fes, nqaij rog. Dab tsi koj tuaj yeem noj nrog kub siab thiab koj ua tsis tau, tuaj yeem pom hauv cov kab lus no.
Daim ntawv teev cov khoom lag luam uas tso cai
Yog tias ntsuas cov ntshav siab tshaj 140/90 hli Hg, qhov no tuaj yeem qhia txog cov roj ntsha txhaws.
Xws li tus kab mob no muaj ntau yam, tab sis nrog kev saib xyuas ntawm kev siv tshuaj thiab kev noj haus tshwj xeeb, nws tuaj yeem tswj tau.
Tsuas yog tus kws kho mob tuaj yeem ua rau cov zaub mov zoo noj uas coj mus rau hauv tus account tus yam ntxwv ntawm tus neeg mob thiab mob hnyav ntawm cov kab mob pathology.
Daim ntawv teev cov khoom lag luam tso cai rau kev kho ntshav siab suav nrog kev noj zaub kom muaj zaub mov zoo thiab vitamins.
Txhawm rau ua kom qhov tseem ceeb ntawm diastolic thiab systolic siab, nws yog qhov tsim nyog los ua kom koj cov zaub mov zoo ntxiv nrog cov khoom lag luam:
- cov khoom noj xyaw khob cij, mov ci, thiab cov khoom ua los ntawm cov hmoov nplej wholemeal;
- cov nqaij ntshiv (qaib cov txwv, nqaij qaib, luav) thiab ntses (hake, pike perch);
- khoom noj siv mis nrog xoom lossis cov roj ntsha tsis zoo;
- zaub thiab zaub ntsuab - zucchini, zaub kav, zaub txhwb qaib, tswb txob, qos yaj ywm, zaub qhwv dawb;
- ntau yam cereals - millet, oat, mov, buckwheat;
- berries, txiv hmab txiv ntoo tshiab thiab txiv hmab txiv ntoo qhuav;
- ntxim nyiam cov kua zaub, kua zaub raws zaub mov thiab zaub;
- ntsuab tshuaj yej, kua txiv tshiab, haus kua txiv, compotes, ntxhia dej.
Cov khoom noj rau ntshav siab thiab ntshav siab yuav tsum muaj cov ntses thiab nqaij cov nqaij, ua noj, nqaij lossis ci, ci thiab kib.
Cov zaub muab noj nyoos lossis haus zaub nyoos. Lawv cog nrog cov roj zaub thiab muaj ntsev tsawg kawg nkaus.
Txwv tsis pub cov khoom noj siab
Feem ntau, kev kub siab yog qhov tshwm sim ntawm kev ua txhaum ntawm lipid metabolism.
Yog li ntawd, nrog ntshav siab, koj yuav tsum tsis suav cov tais diav uas muaj ntau cov tsiaj rog thiab roj cholesterol.
Nws raug nquahu kom txo cov tsiaj ntawm cov rog cov rog ntawm 1/3, hloov nrog lawv cov zaub, thiab cov khoom ci nrog cov mov ci.
Hauv qab no yog cov kab npe txwv tsis pub tshuaj nyob hauv kev kho kab mob ntshav siab:
- Freshly ci khob cij thiab pastries ua los ntawm hwm cov hmoov nplej.
- Cov hnyuv ntxwm, hnyuv ntxwm, hnyuv ntxwm thiab nqaij me.
- Pancakes thiab pancakes.
- Nyob kas poom ntses thiab nqaij.
- Rog, qab ntsev thiab ntsim tais diav.
- Ntsev thiab rog cheese.
- Cov khoom noj siv rog rog siab.
- Dej qab zib zoo nkauj (Fanta, Coca-Cola, thiab lwm yam).
- Cov kas fes muaj zog thiab cov kas fes dub.
- Ob txhais ceg
- Quav dej cawv.
- Fried thiab hard-boiled qe.
Nrog rau kub siab, nws raug tso cai kom noj me ntsis cawv. Nws raug tso cai kom haus 100 ml ntawm liab caw liab ib hnub. Nws muaj cov txiaj ntsig zoo ntawm cov hlab plawv thiab pab ua kom ntshav txo.
Kev noj haus uas muaj ntshav siab rau txiv neej thiab poj niam txwv kev noj haus ntawm cov khoom lag luam li no:
- ntsev (hypertonic yuav tsum noj tsis ntau tshaj 5 grams tauj ib hnub);
- cov tsiaj rog - butter thiab txiv laum huab xeeb, qab zib qaub, qab rog, thiab lwm yam.;
- qhob cij (tus nqi rau ib hnub - txog 200 grams);
- yooj yim carbohydrates - jam, qab zib, zib ntab, chocolate, qab zib, thiab lwm yam;
- kua, suav nrog kua zaub (txhua hnub - 1-1.2 l).
Yog tias kub siab yog lub nra nrog kev rog thiab rog dhau los, nws pom zoo kom ua hnub yoo mov 1 zaug nyob hauv ib lub lis piam.
Kev yoo mov hnub yuav pab ua kom lub plab zom mov zoo, tshem cov tshuaj lom thiab kho lub cev nyhav.
Kev Noj Qab Haus Huv Rau Cov Kab Mob Rau Ntshav Rog
Rau cov neeg mob kev txom nyem los ntawm ntshav siab, nws yog qhov tseem ceeb heev kom muaj kev tiv thaiv kev noj haus zoo. Rau lub hom phiaj no, 15% ntawm cov protein, 30% ntawm cov rog thiab 55% ntawm cov carbohydrates yuav tsum muaj nyob rau hauv cov zaub mov noj txhua hnub. Cov zaub mov raug noj tsawg kawg 5 zaug hauv ib hnub hauv qhov me me.
Cov hom ntawm nruab hnub thiab khoom noj khoom haus kuj tseem ceeb. Koj yuav tsum tau noj nyob rau tib lub sijhawm, thiab lub sijhawm nruab nrab ntawm thawj pluas mov thiab thawj zaug yuav tsum tsis pub ntau tshaj 10 teev. Noj mov kawg yuav tsum yog tsawg kawg yog 2 teev ua ntej ib hmos so. Nws yog qhov tseem ceeb heev rau kev hloov chaw ua haujlwm nrog kev so. Kev pw tsaug zog zoo yog tsawg kawg yog 8 teev.
Nrog kev kub siab thiab lub plawv dhia pathologies, kev haus dej haus cawv yuav tsum tau soj ntsuam. Qhov tseeb yog tias cov kua nyeem tau ntau dhau hauv lub cev ua rau nce ntshav siab. Hauv qhov no, kev noj ntsev ntxiv kuj txo, nws yog hloov nrog tshuaj ntsuab - dill, parsley.
Qhov xav tau yuav tsum muab rau cov tais diav npaj rau lawv tus kheej. Cov zaub mov kaus poom, cov zaub mov yooj yim thiab cov zaub mov nrawm nrawm muaj cov zaub mov tsis zoo ntxiv thiab cov rog pauv uas cuam tshuam rau lub xeev ntawm cov hlab plawv thiab lub cev kom tag nrho.
Nco ntsoov suav nrog hauv koj cov zaub mov noj txhua hnub uas muaj:
- Cov poov tshuaj - kom tshem tawm cov kua dej tshaj thiab sodium.
- Iodine - rau kev loj hlob ntawm cov metabolic kev.
- Magnesium - rau kev nthuav dav ntawm cov hlab ntshav.
Raws li ntsuas ntshav siab, muaj 1 degree (140-159 / 90-99 mmHg), 2 degree (160-179 / 100-109 mmHg), 3 degree (180-190 thiab siab dua) / 110 thiab siab dua mmHg) kub siab. Kev kub siab ntawm qib 2 thiab 3 yuav tsum muaj kev soj ntsuam ntau dua, yog li ntawd, kev noj haus kev cai thiab kev cai hloov me ntsis.
Cov neeg mob txom nyem los ntawm qib 2 yuav tsum ua raws li ntsev noj kom tsis muaj ntsev. Ceg, cov txiv hmab txiv ntoo qhuav thiab nqaij nruab deg yuav tsum muaj nyob hauv cov khoom noj muaj txiaj ntsig. Txig txo qhov siab ntawm avocados thiab qej. Rog ntau yam ntawm cov ntses thiab nqaij, nrog rau kev tawm tsam (mob siab, lub hlwb) yog txwv tsis pub. Thaum muas cov khoom lag luam, koj yuav tsum tau them sai sai rau lawv cov kev sib xyaw: cov ntsiab lus ntawm cocoa, kas fes, margarine thiab ntsev yuav tsum me me.
Nrog qib 3 kub siab, koj yuav tsum tau saib xyuas cov muaj pes tsawg leeg thiab ua tau zoo ntawm cov khoom uas poob saum lub rooj. Nws yog ib qho tsim nyog yuav tsum tau ua nruj me ntsis raws li kev tswj hwm ntawm hnub thiab khoom noj khoom haus. Txoj kev npaj khomob yog tsim los ntawm tus kws khomob tuaj koom.
Yog li tias kev noj haus zoo li tsis nruj heev, cov khoom noj yuav tsum yog enriched nrog zaub tshiab thiab txiv hmab txiv ntoo.
Ntawv qhia zaub mov rau ib lim piam thaum muaj ntshav siab
Qhov khoom noj muaj roj tsawg muaj ntau cov zaub mov ntxim nyiam.
Nrog rau txoj hauv kev tsim nyog, koj tuaj yeem ua rau koj cov khoom noj muaj ntau yam zoo.
Ntau cov tais diav yuav ua rau koj tsis nco qab kib qos, ncuav, nqaij ci thiab lwm yam tais diav tsis zoo.
Hauv qab no yog kwv yees zaub mov rau lub lim tiam rau cov neeg mob tawg.
Hnub Monday:
- noj tshais - oatmeal siav rau hauv dej nrog txiv tsawb;
- brunch - kua txiv hmab txiv ntoo nrog biscuits;
- noj su - kua zaub nrog pob kws, zaub paj ntsuab thiab qos yaj ywm;
- khoom noj txom ncauj yav tav su - kefir;
- noj hmo - taum nrog txiv lws suav thiab nqaij qaib.
Tuesday:
- Pluas tshais - muesli nrog tsawg rog kefir.
- Brunch - tsis muaj piam thaj kev noj haus yogurt.
- Noj su - buckwheat nrog stewed zaub.
- Khoom txom ncauj - txiv hmab txiv ntoo nyias.
- Noj hmo - boiled hake, mashed qos yaj ywm.
Hnub Wednesday:
- noj tshais - millet porridge thiab ntsuab tshuaj yej;
- brunch - kefir nrog biscuits;
- noj su - chav qaib ntxhw thiab zaub xam lav;
- tav su tshuaj yej - ib qho kua txiv tsawb lossis txiv tsawb;
- noj hmo - pilaf nrog nceb.
Hnub Thursday:
- Pluas tshais - tsev me cheese tsiav thiab ntxuag kua txiv tshiab.
- Brunch - berries los yog txiv hmab txiv ntoo.
- Noj su - noj kua zaub nrog asparagus, taum mog thiab nqaij ntses.
- Khoom txom ncauj - kefir nrog biscuits.
- Noj hmo - steamed zaub thiab qaub cream sauce.
Hnub Friday:
- noj tshais - txiv hmab txiv ntoo nyias thiab dej xas ntsuab;
- brunch - kev noj haus yogurt;
- noj su - chav ntses thiab mov ci;
- tav su tshuaj yej - cov txiv ntoo lossis cov txiv hmab txiv ntoo;
- noj hmo - hau nqaij qaib thiab buckwheat.
Hnub Saturday:
- Pluas tshais - cov tshuaj yej tsis muaj zog nrog biscuits.
- Brunch - qe dawb omelet.
- Noj su - zaub cob pob broe kua zaub.
- Khoom txom ncauj - txiv hmab txiv ntoo jelly.
- Noj hmo - steamed nqaij qaib meatballs thiab stewed zaub.
Hnub Sunday:
- noj tshais - buckwheat porridge hauv cov mis tsis muaj rog;
- brunch - txiv tsawb lossis txiv apple;
- noj su - zaub kua zaub nrog taum;
- cov khoom noj txom yav tav su - txiv hmab txiv ntoo qhuav;
- noj hmo - zaub xam lav, nqaij ntses.
Cov ntawv qhia ua piv txwv tso cai rau koj muab lub cev nrog txhua qhov tseem ceeb ntawm cov khoom siv roj ntsha sib xyaw.
Cov yam ntxwv ntawm kev noj haus rau cov kab mob sib xyaw ua ke
Feem ntau, ntshav siab yog nrog cov kab mob xws li atherosclerosis thiab ntshav qab zib. Ob txoj kab ke no txaus ntshai heev thiab xav tau kev saib xyuas tshwj xeeb los ntawm tus neeg mob thiab kws kho mob.
Atherosclerosis yog ib yam kabmob los ntawm kev txhaws cov hlab ntsha nrog cov quav phaus plab. Cov tsos mob thawj zaug pib tshwm tsuas yog thaum thaiv 50% ntawm lub nkoj qhov chaw. Nrog kev kho tsis tau lossis nqis tes kho, tus kabmob coj ua rau kev txhim kho mob stroke, mob plawv nres, mob plawv thiab mob ntsws.
Ntxiv nrog rau cov lus pom zoo rau khoom noj khoom haus thaum muaj kev kub siab, nws yog ib qho tsim nyog yuav tsum tau txo qis ntawm kev noj zaub mov uas muaj cov cholesterol. Cov no suav nrog:
- offal - ob lub raum, lub hlwb, daim siab;
- butter thiab qe nkaub qe;
- nqaij ntses nyoo - crayfish, ntses roe, cws, roob ris, carp;
- nqaij nyuj thiab nqaij npuas rog;
- nqaij npuas, nqaij nyuj thiab nqaij ntses nrog daim tawv nqaij.
Qhov kev ua tau zoo tshaj plaws hauv kev kho mob ntawm atherosclerosis yog ua tiav yog tias koj ua raws li kev noj haus thiab noj cov tshuaj statin uas normalize lipid metabolism.
Kuj muaj tshwm sim hauv peb lub sijhawm yog mob ntshav qab zib. Muaj ob hom mob - insulin-tiv thaiv (hom 1) thiab tsis-insulin-hom (hom 2). Hauv thawj kis, pathology tsim tawm ntawm menyuam yaus thiab yuav tsum tau txhaj tshuaj insulin tas li, nyob hauv ob nws tshwm sim thaum muaj hnub nyoog 40-45 xyoo, yog qhov tshwm sim ntawm caj ces thiab kev rog.
Mob ntshav qab zib mellitus dhau sijhawm ua rau daim nyias nyias thiab poob ntawm elasticity ntawm cov leeg ntshav phab ntsa, uas ua rau muaj kev cuam tshuam loj heev xws li retinopathy, nephropathy, mob ntshav taw, thiab lwm yam.
Txij li thaum tus kab mob no tau pom los ntawm kev nce ntxiv hauv cov ntshav qab zib, kev noj zaub mov ntshav qab zib kom txo cov piam thaj tuaj ntawm sab nraud. Khoom noj tshwj xeeb tsis suav nrog:
- Bakery khoom tsim los ntawm qib kawm zoo.
- Cov khoom qab zib chocolate, ci, ncuav qab zib.
- Cov txiv ntoo qab zib - txiv hmab, txiv ntoo, txiv tsawb.
- Qab zib carbon dej qab zib.
Yog li, txoj kev noj haus txwv tsis pub noj zaub mov ntau hauv cov khoom noj carbohydrates, li thaum lawv tawg, piam thaj yog tsim.
Cov kev kho mob ntawm pej xeem rau kev txo cov ntshav siab
Yog tias ntshav siab tsis siab tshaj 130/90 hli Hg, nws yog suav tias yog xwm txheej tsis muaj mob.
Nrog me ntsis hauv qhov ntsuas, piv txwv, mus txog 150/100 hli Hg. Koj tsis tuaj yeem maj kom noj tshuaj los ntawm kev sim tshuaj hypotensive pej xeem tshuaj.
Rau cov lus nug, cov khoom twg txo cov ntshav siab tsis muaj tshuaj, koj tuaj yeem teb qhov muaj kev nyab xeeb: "Beetroot." Cov hauv paus qoob loo suav nrog ntau cov khoom noj khoom haus zoo - natural fiber, tooj liab, hlau, nicotinic acid, phosphorus, vitamin C, pab pawg B.
Kua txiv beetroot kua txiv yog qhov zoo tshaj plaws ntawm kev tswj ntshav siab. Tab sis peb yuav tsum tsis txhob hnov qab tias cov khoom yog contraindicated hauv:
- ntshav qab zib hom 1 thiab hom 2;
- gastritis thiab nce acidity ntawm lub plab;
- zawv plab thiab flatulence;
- osteoporosis;
- lub raum pathologies;
- urolithiasis.
Kev haus dej haus liab muaj txiaj ntsig rau kev kub siab, ntshav liab thiab atherosclerosis. Vim nws cov nplua nuj muaj pes tsawg leeg, kua txiv beet txo cov qib ntawm cov "phem" cov roj cholesterol, muaj cov txiaj ntsig zoo rau cov npluas ntshav, muaj cov nyhuv vasoconstrictor, tshem tawm cov co toxins tawm ntawm lub cev, thiab normalizes lub plab zom mov.
Ntxiv nrog rau kua txiv beetroot, plum, cranberry, dib, viburnum, txiv kab ntxwv, pomegranate thiab kua txiv apricot zoo txo cov ntshav siab. Cov ntawv qhia rau lawv cov kev npaj thiab tsuas tshuaj tuaj yeem nrhiav tau ntawm thaj chaw thiab cov chaw sib tham.
Kev tawm dag zog sib luag yog qhov tseem ceeb hauv kev kho mob siab kub siab. Tsis txhob tso cov khoom hnyav ua kom hnyav, tsuas yog tus kws kho mob tshwj xeeb tuaj yeem tsim kho cov txheej txheem ntawm cov chav kawm uas muaj kev cuam tshuam zoo rau lub xeev kev noj qab haus huv thiab cov vascular system. Txawm li cas los xij, koj yuav tsum tsis txhob tsis kam thim kev taug kev, ntaus pob ncaws pob thiab ua luam dej, lawv yuav muaj txiaj ntsig rau txhua tus.
Kev ua raws li kev noj zaub mov tshwj xeeb thiab kev tawm dag zog lub cev yuav ua rau lub zog ntawm cov hlab ntshav, tiv thaiv kev nce ntshav siab thiab tag nrho cov txiaj ntsig tom qab.
Cov kws tshaj lij yuav tham txog kev noj zaub mov noj rau cov neeg mob ntshav siab hauv video hauv tshooj no.
