Ba bangata naheng ka bophara ba na le khatello e phahameng ea mali kapa khatello ea mali. Ebile, ho latela pampiri ea lipatlisiso, hoo e ka bang 33% ea Maindia a litoropong le 25% ea Maindia a mahaeng a na le khatello e phahameng ea mali. Har'a bona, ke 25% feela ea batho ba mahaeng le ba 42% ba Maindia ba litoropong ba liperesente tse ka holimo ba tsebang boemo ba bona ba khatello ea mali. 'Me ke 25% feela ea mahaeng le 38% ea Maindia a litoropong a phekoloang khatello ea mali. Phuputso e 'ngoe e bolela esale pele hore palo ea batho ba nang le khatello ea mali e tla eketseha ho tloha ho limilione tse 118 ka 2000 ho ea ho limilione tse 214 ka 2025, ka palo e batlang e lekana ea banna le basali.
Ka lipalo tse phahameng hakana, ho hlokahala hore motho a tsebe sohle seo a lokelang ho se tseba ka lefu lena ho etsa bonnete ba hore ha a oele ka palo eo. Mona ke tsohle tseo u hlokang ho li tseba ka khatello ea mali.
Lintlha tsa motheo tseo u lokelang ho li tseba
Ha e le hantle, khatello ea mali ke tekanyo ea hore na mali a sututsa marako a methapo ea mali ka matla a makae. Mali a potoloha ho tloha pelong ho ea methapong ea mali e tsamaeang 'meleng oohle. Hypertension aka khatello e phahameng ea mali e kotsi kaha e sebetsa ho feta pelo ho pompela mali ho ea 'meleng. Sena se lebisa ho atherosclerosis e bolelang ho thatafala ha methapo ea mali ho lefu la liphio, stroke, le ho hloleha ha pelo.
Palo ea khatello ea mali ke 120 ho feta 80. Sena se bolela moeli oo khatello ea mali e nkoang e le ntho e tloaelehileng ha 'malo o fihla pakeng tsa 80 le palo e lekanang le kapa e ka tlaase ho 120. Ha 'malo o le pakeng tsa 120 le 129' ho feta. 80', e nkoa e phahame. Ha e le ‘pakeng tsa 130 le 139’ ho feta ‘pakeng tsa 80 le 89’, ke mohato oa pele oa khatello e phahameng ea mali. Mothati oa bobeli oa khatello ea mali e phahameng ke '140 le holimo' ho feta '90 le holimo'. E nkoa e le bothata ba khatello ea mali haeba 'malo o le holimo ho 180' ho feta 'ho feta 120'.
Lisosa le matšoao
Le hoja sesosa se tobileng sa hore na ke hobane'ng ha khatello ea mali e etsahala e sa tsejoe, ho na le mekhoa e seng mekae, maemo a bongaka le ho ja lijo tse ka lebisang khatellong ea mali. Tsena li kenyelletsa ho tsuba, ho ba boima bo feteletseng kapa botenya, ho hloka boikoetliso ba 'mele, letsoai le lengata lijong, ho noa joala ho feta 1 ho lino tse 2 ka letsatsi), khatello ea kelello, histori ea lelapa ea khatello e phahameng ea mali, liphatsa tsa lefutso, botsofali; lefu le sa foleng la liphio, mathata a adrenal le qoqotho, bokooa ba pelo ea congenital, lihlahala tse itseng tsa endocrine, litla-morao tsa meriana, tšebeliso ea lithethefatsi tse seng molaong le ho robala ha boroko.
Khatello e phahameng ea mali ha se ntho e ka bonoang habonolo ntle le haeba khatello ea mali ea hau e hlahlojoa. Ba bangata ba tšoeroeng ke mofuta o bobebe oa eona ha ba bontše matšoao a hlakileng. Mme matšoao a mang a bonts'ang a ka amahanngoa le mathata a mang a bophelo bo botle mme ho ka nka lilemo hore boemo bo fihle maemong a matla hore matšoao a bonahale. Matšoao ana a kenyelletsa hlooho e opang, ho tsekela, ho fetoha ha pono, ho tsoa mali ka nko, ho phatloha, ho hema ka thata, bohloko ba sefuba kapa mali a moroto. U hloka tlhokomelo ea meriana hang-hang, haeba u hlokomela leha e le efe ea litaba tsena.
Mokhoa oa ho sebetsana le khatello ea mali
Le hoja khatello e matla ea mali e hloka ho kenella ka matla, u ka boloka khatello ea mali ea aka bp ka liphetoho tse nyenyane bophelong ba hau ka kakaretso, le lijo ka ho khetheha. Fokotsa ho noa letsoai. Letsoai le lengata haholo kapa haholo-holo, sodium e ka ho lona e ka etsa hore 'mele oa hau o boloke maro a mangata, e leng se eketsang khatello ea mali. Ho eletsoa hore u se ke ua nka teaspoon e fetang 1 ea letsoai ka letsatsi haeba u fumanoa u e-na le khatello e phahameng ea mali. Sena se ka ba limiligrama tse 1,500. Motho ea phetseng hantle, khatello ea mali e tloaelehileng a ka ba le limiligrama tse 2,300 tsa letsoai ka letsatsi.
Eketsa ho ja ha potassium. Potassium e thibela sodium 'meleng oa hau, kahoo ho eketseha ha potasiamo ho lebisa ho fokotseng ho boloka metsi, ho u thusa ho fokotsa khatello ea mali.
Phela bophelo bo mafolofolo. Ho ikoetlisa kamehla ho tla u thusa hore u lule u phetse hantle, 'me u se ke ua lumella boima ba hao hore bo fete. E boetse e u thusa ho boloka takatso ea lijo e phetseng hantle. Qoba mokhoa oa ho lula fatše; le haeba u na le mosebetsi oa ho lula fatše, tsamaea kamehla ka hohle kamoo u ka khonang. Ikemisetse ho fumana metsotso e ka bang 30 ka makhetlo a mahlano ka beke moo u ikoetlisang ka mokhoa o itekanetseng.
Fokotsa ho noa joala. E phahamisa khatello ea mali, esita le ha u sa tšoenyehe ke khatello e phahameng ea mali. Kahoo, ha e le hantle motho e mong le e mong o lokela ho beha leihlo ho noa joala. Tekanyetso e tloaelehileng ea ho noa lino tse tahang bakeng sa basali ba phetseng hantle ba lilemo tsohle le banna ba baholo ho feta lilemo tse 65 ke seno se le seng ka letsatsi, ha banna ba ka tlase ho lilemo tse 65 ba ka noa lino tse peli ka letsatsi. Tekanyo e le 'ngoe ea khalase tabeng ena ke veine ea 120 ml kapa 350 ml ea biri kapa 30 ml ea joala bo thata.
Robala bonyane lihora tse tšeletseng ho isa ho tse supileng bosiu bo bong le bo bong. Lipatlisiso li bontšitse hore lihora tse fokolang tsa ho robala li lebisa khatellong e phahameng ea mali.
Fokotsa khatello ea maikutlo. Mathata leha e le afe le maemo a ka lebisang khatellong ea maikutlo a lokela ho rarolloa kapele. Thuisa kamehla hore u khobe matšoafo 'me u tsepamise kelello.
Etsa liphetoho lijong tsa hau. Kenyelletsa litholoana, meroho, lijo-thollo, lihlahisoa tsa lebese tse se nang mafura a mangata, tlhapi, likhoho le linate lijong tsa hao. Fokotsa nama e khubelu (ho kenyeletsoa nama e khubelu e se nang mafura), lipompong, tsoekere e ekelitsoeng, lino tse nang le tsoekere lijong tsa hau.
Lijo tse theolang khatello ea mali
Ho ja bophelo bo botle ho bohlokoa ho fokotsa le ho thibela khatello e phahameng ea mali. Mona ke lijo tse matlafatsang, tse monate, tse phetseng hantle tse tla thusa ho fokotsa khatello ea mali.
Libanana: Li na le potasiamo e ngata ebile li na le sodium e nyane. Etsa li-smoothie, likuku le lijo tse joalo tsa yum ho tloha libanana. Kapa u je banana e tala letsatsi le leng le le leng, kapa u e kenye lijo-thollo tsa hau, kapa lijo tse theolelang! U ka etsa dessert e monate ka ho halika lilae tsa banana ebe u li tšela ka yoghurt e hatselitsoeng.
Sepinichi: E tletse potassium, folate le magnesium, 'me ka bongata ba fiber, spinach e thusa haholo ho fokotsa khatello e phahameng ea mali. U ka ja sopho ea spinach kapa sarson ka saag e monate.
Oatmeal: Sena se na le fiber e ngata e thusang ho fokotsa khatello ea mali. Etsa li-pancake ho eona kapa u nke sebaka sa lijo-thollo tsa hau ka eona. U ka boela ua etsa oatmeal e monate, joalo ka upma.
Lehapu: Sena se na le fiber e ngata, lycopenes, vithamine A le potasiamo. E boetse e na le amino acid e bitsoang L-citrulline e netefalitsoeng ho fokotsa khatello ea mali. Ja lehapu le tala, kapa u le kenye lisalateng tsa hau. Kapa u be le eona ka mokhoa oa lero.
Avocado: E tletse livithamini A, K, B le E, fiber, potasiamo le folate, sena se molemo haholo ho fokotsa khatello ea mali. E boetse e na le li-oleic acid tse thusang ho laola le ho fokotsa khatello e phahameng ea mali le boemo ba k'holeseterole.
Namunu: Sena se na le livithamine tse ngata 'me se thusa ho boloka khatello ea mali. E boetse e na le palo e ntle ea fiber. E-ba le litholoana tse feletseng, kapa u etse marmalade ea lamunu.
Beetroot: Sena se tletse li-nitrate. Li-nitrate li thusa ho khatholla methapo ea mali le ho ntlafatsa phallo ea mali. Joalo ka phuputso ea Australia ka 2012, tšebeliso ea letsatsi le letsatsi ea khalase ea lero la beetroot e ka theola khatello ea mali ka lintlha tse hlano.
Peo ea soneblomo: E phahame ka vithamine E, folic acid, protheine, magnesium le fiber, tsena li molemo bakeng sa bophelo bo botle ba pelo ea hau. Li thusa ho theola khatello ea mali. U ka li fa li halikiloe 'me li sa tsoakoa ka letsoai e le lijo tse bobebe kapa ua li kenya lisalateng tsa hau.
Lihoete: Potassium le beta-carotene tse ka har'a lihoete li laola tšebetso ea pelo le liphio, e leng se thusang ho theola khatello ea mali. Noa lero la rantipole kamehla.
Lijo tsa khatello e phahameng ea mali
Ho na le merero e fapaneng ea lijo e thusang ho fokotsa khatello ea mali. Leha ho le joalo, neng kapa neng ha u rera mefuta ena ea lijo, etsa bonnete ba hore u buisana le ngaka pele u qala. Lijo tsa DASH li bua ka ho ja lijo tse phetseng hantle khafetsa tse etselitsoeng ho thusa ho alafa kapa ho thibela khatello e phahameng ea mali. E emetse Dietary Approaches to Stop Hypertension. Sena se mabapi le ho ja sodium e tlase, le tšebeliso e ntseng e eketseha ea lijo tse nang le limatlafatsi tse kang potasiamo, magnesium le calcium. Ho boleloa hore ka lijo tsena, u ka fokotsa khatello ea mali ka lintlha tse seng kae ka mor'a libeke tse ling le tse ling tse peli.
Lijo tsa Mediterranean li totobatsa lijo tse thehiloeng limela, mafura a phetseng hantle le lijo-thollo. Ke ho ja lijo tse nang le oli ea mohloaare, linate, litholoana, meroho le tlhapi. Ho sena u ja lijo tse nang le lik'hilojule tse ngata, empa kaha ke mafura 'ohle a phetseng hantle, ha se kotsi ea boima ba' mele, 'me ho ja mafura a phetseng hantle ho etsa hore u je hanyenyane.
Lijo tsa DASH
Lijo tsena li fana ka khatiso ea meroho, litholoana le lijo tsa lebese tse nang le mafura a tlaase; le lijo-thollo, linate, likhoho le litlhapi ka tekanyo e itekanetseng. Haeba u latela lijo tsena ho thibela khatello ea mali, 'me u na le khatello e tloaelehileng ea mali hona joale, joale u ee lijong tse tloaelehileng tsa DASH moo u nang le letsoai le fihlang ho 2,300mg ka letsatsi. Lijo tsa DASH tse nang le sodium e tlase - moo u nang le letsoai le fihlang ho 1,500mg ka letsatsi - ke tsa ba batlang ho fokotsa khatello ea mali. Ntle le ho noa letsoai, lijo tse ling kaofela li tšoana.
Lijong tsa DASH, o lokela ho ba le lik'hilojule tse 2000 ka letsatsi. Lijo tse khothalelitsoeng tsa lijo tse fapaneng ke:
Lijo tse 6 ho isa ho tse 8 ka letsatsi tsa lijo-thollo. Sena se akarelletsa bohobe, lijo-thollo, raese, esita le pasta. Khetha raese e sootho le bohobe ba koro kapa pasta. Motho ea sebeletsang mona o bolela selae se le seng sa bohobe, hoo e ka bang 30g ea lijo-thollo tse omeletseng, kapa halofo ea kopi ea lijo-thollo tse phehiloeng, raese kapa pasta.
Meroho e 4 ho isa ho e 5 ka letsatsi. U ka ba le tamati, broccoli, lihoete, litapole, li-veggies tse tala le meroho e meng ho sena kaha li tletse livithamine, fiber le liminerale tse kang potasiamo le magnesium. Mona, sejo se le seng ke kopi e le 'ngoe ea meroho e tala e tala kapa halofo ea kopi ea meroho e tala kapa e phehiloeng.
4 ho 5 servings ka letsatsi la litholoana. Litholoana li ka ba le mefuta e mengata ho tloha litholoana tse feletseng ho ea ho smoothies ho ea ho lero. Sejo se le seng se bolela tholoana e le 'ngoe ea boholo bo mahareng, halofo ea kopi ea litholoana tse foreshe, tse leqhoa kapa tse entsoeng ka makotikoting, kapa lero la 120ml.
Lijo tse 6 kapa tse fokolang ka letsatsi la nama e se nang mafura, likhoho le tlhapi. Tsena ke mohloli o motle oa limatlafatsi tse kang protheine, livithamini tsa B, tšepe le zinki. E-ja likaroloana tse fokolang tsa nama le likhoho tse khaotsoeng ka mafura, le tlhapi e nang le omega-3 fatty acid e ngata.
Lijo tse 2 ho isa ho tse 3 ka letsatsi la lebese. U fumana palo e ntle ea khalsiamo, vithamine D le protheine ho tsoa lihlahisoa tsa lebese tse kang lebese, yogurt, chisi, botoro le tse joalo. Netefatsa hore o khetha lihlahisoa tsa lebese tse se nang mafura a tlase kapa tse se nang mafura. Ho sena, karolo e le 'ngoe e kenyelletsa kopi e le' ngoe ea lebese le pholileng, kopi e le 'ngoe ea yoghurt e nang le mafura a tlaase, kapa 40g part-skimmed cheese.
Lipeo tse 4 ho isa ho tse 5 ka beke tsa linate, lipeo le linaoa. Ja peō ea soneblomo, lialmonde, linaoa tsa liphio, lierekisi, lentile le tse ling sehlopheng sena sa lijo bakeng sa magnesium, potasiamo, fiber le protheine. Mona, karolo e le 'ngoe e kenyelletsa 1/3 senoelo sa linate, likhaba tse peli tsa peo, kapa halofo ea kopi ea linaoa tse phehiloeng kapa lierekisi.
Lijo tse 2 ho isa ho tse 3 ka letsatsi tsa mafura le oli. Le hoja mafura a e-na le lebitso le lebe bakeng sa 'ona, a hlile a thusa ha a nkoa ka bongata bo fokolang le mafura a phetseng hantle feela. Li monya livithamine tsa bohlokoa le ho ntlafatsa sesole sa 'mele. Tšebeliso e le 'ngoe ke teaspoon e le' ngoe ea oli e phetseng hantle, khaba e le 'ngoe ea mayonnaise kapa likhaba tse peli tsa salate ea moaparo.
Li-servings tse 5 kapa ka tlase ka beke tsa lipompong. Khetha lipompong tse se nang mafura kapa tse se nang mafura joalo ka li-sorbets, leqhoa la litholoana, linaoa tsa jelly, lipompong tse thata kapa likuku tse se nang mafura a tlase. Sejo se le seng ke khaba e le 'ngoe ea tsoekere, jelly kapa jeme, halofo ea kopi ea sorbet, kapa kopi e le 'ngoe ea lemonade.
Lijo tsa Mediterranean
Lijo tsena ha li na mokhoa o itseng o nepahetseng. Ha e le hantle e fana ka moralo oo u hlokang ho sebetsa le ona ho iphumanela o u lekanang hantle.
E fana ka tlhahiso ea ho etsa bonnete ba hore u ja li-veggies tse ngata, litholoana, lipeo, linaoa, linate, lijo-thollo, litapole, bohobe, tlhapi, lijo tsa leoatleng, linoko, litlama le oli e sa tloaelehang ea mohloaare. E boetse e u fa lijo tsa likhoho, mahe, chisi le yogurt ka bongata bo itekanetseng. Nama e khubelu ha ea lokela ho jeoa ka seoelo ha u ntse u lokela ho qoba ka ho feletseng nama e entsoeng, tsoekere e kentsoeng, lino tse tsoekere tse tsoekere, oli e hloekisitsoeng, lijo-thollo tse hloekisitsoeng le lijo tse ling tse entsoeng haholo.
Lijo tse ka jeoang mona ke tamati, khale, broccoli, cauliflower, spinach, lihoete, eiee, likomkomere, limela tsa Brussels, joalo-joalo sehlopheng sa veggie. Litholoana li ka kenyelletsa liapole, lilamunu, lipere, libanana, morara, fragole, lifeiga, matsatsi, liperekisi, mahapu, joalo-joalo U ka ba le lialmonde, linate tsa macadamia, walnuts, cashews, makotomane, peo ea mokopu, peo ea soneblomo le limela tse kang lierekisi, linaoa, pulses, lentils, chickpeas, peanuts, joalo-joalo Ja li-tubers tse kang litapole, turnips, litapole, li-yam, joalo-joalo kapa lijo-thollo tse kang koro, oats, rye, raese e sootho, poone, harese, whole grain bread buckwheat, le pasta. U ka boela ua ja salmon, shrimp, oyster, crab, khoho, kapa mahe. Haeba u rata lebese, khetha yogurt, chisi, kapa yoghurt ea Segerike. Litlama le linoko tse kang konofolo, basil, mint, rosemary, sage, nutmeg, sinamone, pepere, joalo-joalo le tsona lia sebetsa. Ka mafura, khetha tse phetseng hantle joalo ka oli ea mohloaare e sa tsoakoang, mehloaare, li-avocado le oli ea avocado.
Ke lokela ho khaola letsoai le le kae lijong tsa ka?
U se ke ua noa teaspoon e fetang 1 ea letsoai letsatsi le leng le le leng haeba u fumanoa u e-na le khatello e phahameng ea mali. Kahoo e ka ba boholo ba lijo tsa hau tse nang le letsoai le lenyenyane feela kapa e se na letsoai kaofela ebe u tšela teaspoon e le 'ngoe ea letsoai sejaneng se le seng.
Na metsi a nooang a ka theola khatello ea mali?
Ee. Ha u noa metsi a fokolang, 'mele oa hau o leka ho etsa bonnete ba hore o fumana maro a lekaneng ka ho boloka sodium. Ho felloa ke metsi 'meleng ho boetse ho etsa hore' mele o koale butle-butle libethe tse ling tsa capillary, e leng ho eketsang khatello. U hloka ho noa likhalase tse robeli ho isa ho tse leshome tsa metsi ka letsatsi.
Na konofolo e ka thusa khatello ea mali?
Allicin ke motsoako oa lik'hemik'hale o fumanoang ka konofolo 'me o thusa ho fokotsa khatello ea mali. Konofolo e tala, e ncha kapa e omisitsoeng e fana ka boholo ba allicin. Ho khothalletsoa ho ja 1/10 ho isa ho 1/2 clove ea konofolo ka letsatsi. U se ke ua ja konofolo e ngata kaha e ka fokotsa khatello ea mali ka ho eketsehileng e lebisang khatellong e tlaase ea mali.
Khatello ea mali e tloaelehileng bakeng sa moimana ke efe?
Khatello ea mali e tloaelehileng ke 140/90 nakong ea bokhachane. Khatello ea mali pakeng tsa 140/90 le 149/99 e nkoa e le holimo ka mokhoa o fokolang, pakeng tsa 150/100 le 159/109 e phahame ka mokhoa o itekanetseng le 160/110 ho ea holimo e phahame haholo. Haeba u lemohile khatello e phahameng ea mali pele ho libeke tse 20 tsa bokhachane, ha e bakoe ke bokhachane empa e le teng pele, kapa e sa foleng, khatello e phahameng ea mali. Haeba u ka ba le khatello e phahameng ea mali ka mor'a letšoao la libeke tse 20 'me khatello ea mali ea hao e khutlela setloaeleng nakong ea libeke tse tšeletseng ka mor'a ho beleha, u na le khatello e phahameng ea mali nakong ea bokhachane kapa boimana.
Na sefahleho se sefubelu ke letšoao la khatello e phahameng ea mali?
Ke tšōmo ea hore khatello e phahameng ea mali e etsa hore sefahleho sa hao se hlatsoe, ke hore u fumana sefahleho se sefubelu. Batho ba bang ba nang le khatello e phahameng ea mali ba ka 'na ba e-ba le sefahleho se sefubelu, empa ke ka lebaka la tsela eo' mele ea bona e itšoarang ka eona ka mabaka a sa tšoaneng, joalo ka matla a ho pompa mali ho marako a methapo e fetang e tloaelehileng, e lebisang khatellong e phahameng ea mali. Ho ba le khatello e phahameng ea mali ha se lebaka la sefahleho se sefubelu.
Setšoantšo se amohelehang: Shutterstock
