Ukuqwalasela isifo senhliziyo yi unobangela ophambili wokufa eU.S. , inegalelo ekuswelekeni kwabantu abaphantse babe ngama-700,000 ngonyaka, kubaluleke kakhulu ukuba sithathe amanyathelo ethu. impilo yentliziyo ngokunzulu. Ngombulelo, uphando olutsha kwi Umbutho waseYurophu weCardiology sifumanise ukuba ukufumana i-potassium eninzi ekutyeni kwethu kunokwenza imimangaliso ekuthinteleni le meko ixhaphakileyo yezempilo, ngakumbi kwabasetyhini.
Iresiphi enemifanekiso : Iiavokhado ezineSalmon-Stuffed
Oko Bakufumeneyo
Olu pho nonongo lujonge idatha kwi-sodium kunye ne-potassium yoxinaniso kwiisampuli zomchamo ezivela kwi-11,267 amadoda kunye ne-13,696 yabasetyhini ababeneminyaka yobudala be-59 kunye ne-58, ngokulandelanayo. Ezi sampuli zasetyenziselwa ukuqikelela ubungakanani besodium kunye ne-potassium. Abaphandi bavavanya uxinzelelo lwegazi lwe-systolic (inani lokuqala kuxinzelelo lwegazi elilinganisa uxinzelelo kwimithambo yakho xa intliziyo yakho ibetha), kwaye abathathi-nxaxheba bazalise amaphepha emibuzo endlela yokuphila enokuthi iphendule kwizinto ezifana nokusela utywala, ukutshaya, amayeza kunye nokuhlaselwa yintliziyo kwangaphambili okanye isifo sokubetha kwiminyaka emine. . Abaphandi ke bahlula abathathi-nxaxheba kwii-tertiles ezintathu: i-potassium ephantsi, ephakathi kunye nephezulu. Ukongezelela, abaphandi bafunde iziphumo zokulandelela okuphakathi malunga neminyaka eyi-20 kwaye bafumanisa ukuba i-55% yabathathi-nxaxheba baye balaliswa esibhedlele okanye bafa ngenxa yeziganeko zesifo senhliziyo ngelo xesha.
Abaphandi bafumanisa ukuba, kubasetyhini, i-potassium eninzi ekudleni, iyancipha uxinzelelo lwegazi, kungakhathaliseki ukuba i-sodium yabo ibonakala njani. Kubalulekile ukuqaphela ukuba ezi zinto zifunyanisiweyo azizange zibuyekezwe ncam kumadoda awayewafundile. Oko kwathiwa, bonke abathathi-nxaxheba bokufunda (abasetyhini kunye namadoda) kwi-tertile ephezulu ye-potassium intake babe ne-13% yokunciphisa ingozi yesifo senhliziyo, kungakhathaliseki ukuba amanqanaba abo e-sodium.
Ithetha ukuthini
Oku kufunyanisiweyo kunokusinceda ukuba sitshintshe ingqwalasela yethu koko kufuneka sikufake kwizidlo zethu, kunokuba sigxile ekupheliseni ukutya okuthile esikubona 'njengokubi' kwimpilo yentliziyo. Nangona eli ingelophepha-mvume lokulahla ityuwa kuso sonke isidlo, kuhle ukwazi ukuba sinokukonwabela konke ukutya ngokumodareyitha xa sigxile kakhulu ekufumaneni okuninzi. ukutya okutyebileyo kwe potassium , njenge-avocados, i-salmon, iimbotyi ezimhlophe kunye namazambane, kwiiplate zethu.
'Kuyaziwa ukuba ukusetyenziswa kwetyuwa ephezulu kuhambelana noxinzelelo lwegazi oluphezulu kunye nomngcipheko ophakanyisiweyo wokuhlaselwa yintliziyo kunye nokubetha,' umbhali ofundayo uLiffert Vogt, M.D., Ph.D., we Amaziko oNyango eYunivesithi yaseAmsterdam eNetherlands , utshilo kwingxelo yeendaba ScienceDaily . 'Iingcebiso zempilo zijolise ekunciphiseni ukuthathwa kwetyuwa kodwa oku kunzima ukufezekisa xa ukutya kwethu kubandakanya ukutya okucutshungulwayo. I-Potassium inceda umzimba ukuba ukhuphe i-sodium eninzi kumchamo. Kuphononongo lwethu, i-potassium yokutya yadibaniswa neyona nzuzo inkulu yezempilo kwabasetyhini.'
iintlobo ezahlukeneyo zeetshipsi
Umgca ongezantsi
UVogt uphinde wakhankanya kwisifundo ukuba iziphumo zabo zibonisa ukuba ukutya okunempilo kwentliziyo kufuneka kube malunga nokunciphisa ityuwa; kufuneka ibandakanye ukwanda kwe-potassium kunye. Ucebisa ukubeka phambili ukutya okutsha, okugcweleyo okutyebileyo ngokwendalo kwi-potassium kunye netyuwa ephantsi.
Kubalulekile ukuqaphela ukuba ubume bophononongo lwalusekwe malunga nabantu be-cisgender, ngoko ke inani labemi abahlukeneyo kunye nophando olongezelelweyo luyafuneka ukuqinisekisa iziphumo kwisigqibo esibanzi. Kodwa iindaba ezimnandi zezokuba okunye ukutya esikuthandayo kutyebile ngepotassium, okwenza ukuba ukutya kwakho kube lula kwaye kumnandi. Imithombo ephezulu ye-potassium ibandakanya i-salmon, i-avokhado, i-legumes, ubisi, iitapile kunye neebhanana.
Ngaphandle kokukhusela intliziyo yakho kwisifo sentliziyo, ukwandisa ukutya kwakho kwe-potassium inokunceda umzimba wakho ukuba udibanise i-carbs, ukuxhasa iinkqubo eziphilileyo zamathambo kunye nezihlunu, ukuphucula ukucaca kwengqondo kunye nokukhusela i-osteoporosis. Unokufumanisa ukuba iintloko zakho, amanqanaba aphantsi amandla kunye ne-post-workout muscle cramps zihamba emva kokunyuswa kwakho. Jonga iiresiphi zethu ezingama-24 ezityebileyo ze-potassium ukuqala ukuphucula impilo yakho ASAP.
