Hypertension, hyperlipidemia, and hyperglycemia are not only common diseases, but also have an increasing incidence. According to statistics from authoritative departments, among the population aged 15 to 64 in China, the incidence of the three high diseases has reached 52%, and the mortality rate has accounted for 30%. From the mouth into the disease, this truth is well known. But who can help us put a good "entrance" off? In fact, we must rely on ourselves. Yu Kang, chief physician of the Clinical Nutrition Department of Peking Union Medical College Hospital, teaches you how to eat three highs easily by eating three meals a day.
Easily eat high blood pressure
Ten high blood pressure nine died of salt
The first point in reducing blood pressure is to eat less salt. Salt in the salt can cause sodium and sodium retention, leading to increased peripheral vascular resistance, causing increased blood pressure. The relationship between salt and hypertension in the world has been studied for more than 100 years and it has been found that high salt intake can cause high blood pressure.
Epidemiological surveys found that Eskimos living in the Arctic had lower salt intake and their blood pressure was low, mostly below 140/90 mm Hg.
The World Health Organization recommends that the daily salt intake of the normal population be 6-8 grams, which is a small beer bottle cap. Hypertensive patients should be controlled below 4 grams. Introduce a rough estimation method. For example, after you buy 500 grams of salt, record the date of buying salt. After the 500 grams of salt are eaten, note the date. Then you will know how many days the 500 grams of salt have been eaten. Dividing the amount of salt eaten by the number of days spent on salt and dividing it by the number of people eating at home, you can get roughly average salt intake per person.
Oil eats too much damage to blood vessels
Why control oil? Excessive intake of oil can cause cardiovascular disease.
It is recommended that you do not consume more than 25 grams of oil per day, that is, no more than three tablespoons of oil a day. Hypertensive patients should be reduced.
Calcium and potassium supplements lower blood pressure
Hypertensive patients need to supplement calcium and supplement potassium. Such an important point is ignored by many people. In fact, we have some dietary factors that have a declining effect on blood pressure, or have a protective effect on the heart. One is potassium and the other is calcium. Potassium can lower blood pressure, protect cardiovascular function, and clinically found that many patients with high blood pressure is a low calcium diet, eating very little calcium, so patients with hypertension must pay attention to calcium supplements, such as drinking skim milk, You can drink soy milk.
Eat diabetes easily
First shrink your stomach
Diabetes is most closely related to diet, and the most important thing is to control diet.
Diabetes is plainly meant to eat too much, the body can not digest, most people are diabetic when fat.
If the total amount of diet is not controlled, your blood glucose and blood pressure control will be more difficult than normal weight people. Therefore, for diabetics, the first one will first shrink your stomach. From now on, each meal eats less than usual, and those with large stomachs slowly shrink to normal levels. On the basis of regular eating and exercise, one (38.5 kcal) a day is added, and a net increase of 1.5 kilograms in 365 a year is cumulative. When weight is reduced, the life span will be extended accordingly. Clinically found that if you can reduce the weight of 5 kg down, there will be a qualitative change in blood glucose and blood pressure.
Enjoy the delicious ingredients
Many people who have diabetes do not dare to eat sugar. In fact, there is no need to suffer from their own mouth. Like cream cakes, creamy ice creams, and creamy chocolates, you can't eat in one bite, but you can take a sip, but you can't eat a plate.
Sugar and oil have a certain addiction. I can control myself today by taking a sip. I eat two tomorrow, and after one month I eat a plate. Therefore, I must have a self-discipline. I would like to stop here. This way, I enjoy delicious food again, and there is no big impact on blood sugar.
Controlling hunger can stabilize blood sugar
For diabetics, in fact, the problems are well controlled, but hungry things are not well controlled. Hunger, if you don't control it well, you may have to work hard.
The first suggested that diabetics have small meals. Eat the snack food before your hunger is produced. For example, if I have hunger at 3 o'clock in the afternoon, I can add a bit of biscuits, wholemeal bread, etc. at 2:30 so that there will be no feeling of hunger at three o'clock. This way, I will not be ups and downs.
The second is to eat foods that are high in dietary fiber and relatively low in volume but larger in calories. For example, when I eat greens, I eat coarse grains instead of fine grains. This way the stomach emptys slowly, so it is not easy to quickly become hungry.
Easily eat high cholesterol
Oil is not eating blood
The enemy who controls the most blood lipids is oil, which can't fall down when the oil is eaten.
For example, some people he is hyperlipidemia, he put a little lard, he said that this cooking only fragrant, I said absolutely not allowed, so the oil inside the animal oil can not be used for cooking. The first vegetable oil is olive oil and tea oil, followed by peanut oil. In vegetable oil, coconut oil and palm oil are not used as main oils, and even they can be reduced. Moreover, patients with high blood lipids need to control the oil within two tablespoons every day.
Cooking is not a waste of effort
Patients with high blood lipids should pay particular attention to cooking methods. For example, steaming can be done without oil or with less oil. Cooking is also possible. Therefore, in the diet method, we recommend that you choose steamed, boiled, simmered, do not choose fried, fried, stewed cooking methods. If the cooking method is wrong, it will be a waste of effort.
[Antihypertensive therapeutic side]
1 mix the black fungus with onion: Slice one onion and blanch it in boiling water. At the same time, put in 3 good black edible fungus, add a small amount of seasonings such as vinegar and salt, and eat directly.
2 celery boiled water: Prepare 500 grams of fresh celery, chopped the leaves and stems of celery into a pot and cook for about 20 minutes, 50-100 ml per serving.
3 red wine soaked with onions: first prepare a bottle of red wine, fresh onions 2, cut fresh onions into several pieces, into a glass bottle, then pour in red wine, cover and seal in a cool place, probably You can drink it 5-7 days later. Drink 20-50 ml each time and drink 1-2 times a day.
ã€Lower Sugar Diet Therapy】
1 staple food plus point material: Diabetics can cause elevated blood sugar after eating staple foods, in fact, in the rice or porridge can lower the sugar. Add some vegetables: The vegetables here are not green leafy vegetables, but peas, carrots, white radish, etc.; add some beans: In the rice according to personal taste, can add red beans, mung beans, black beans, kidney beans; add some coarse grains: brown rice Barley, barley, corn, oats, and other coarse grains are rich in fiber, which can effectively reduce the rate of digestion of rice and avoid rapid absorption of rice. Insulin has not yet had time to function, and blood sugar rises.
2 Eat onions at each meal: Onions contain organic components similar to the hypoglycemic agent sulforaphane, which produces a highly active diuretic in the body and helps cells use glucose better. According to skin color, onions can be divided into white, yellow and purple skin three. Among them, purple skin onions contain the most nutrients and hypoglycemic active ingredients, so the best hypoglycemic effect. Diabetic patients can eat 25-50 grams of purple onions, can play a good hypoglycemic effect. [Lipid-reducing therapeutic side]
1 kelp melon soup: high content of dietary fiber in kelp, but also rich in polysaccharides, can reduce lipids. However, if you want to fully play its role, do not eat with high-fat food such as ribs, it is best to give it with a lipid-lowering companion - melon, do a melon soup melon. The dry kelp we buy will have a naturally occurring white frost on the surface, which is good for kidney patients.
2 soybean residue corn porridge: Most of the fiber content of beans in the bean dregs, lipid-lowering blood sugar and catharsis, we advocate, do not filter the milk, soy milk dregs drink together. If you really feel bad taste, you can filter out the bean dregs to porridge. Can take a lipid-lowering diet - corn flour, that is, the two ingredients mixed together to porridge, it is a bit hard to think of sweet thinking, taste very good. In addition, the purple sweet potato oatmeal has a good effect on reducing blood fat and blood sugar. The purple sweet potato has rich fiber content, and the rich bioflavonoids have good antioxidative effects, and oats are also recognized as skilled lipid-lowering and hypoglycemic agents. It is a good lipid-lowering porridge in winter. (Source: Shenyang Daily)
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Reolink WiFi cameras can be added to Reolink PoE NVRs if they are in the same LAN. Here we'll guide you to finish this process following the steps below.Reolink WiFi cameras can be added to Reolink PoE NVRs if they are in the same LAN. Here we'll guide you to finish this process following the steps below.Reolink WiFi cameras can be added to Reolink PoE NVRs if they are in the same LAN. Here we'll guide you to finish this process following the steps below.Reolink WiFi cameras can be added to Reolink PoE NVRs if they are in the same LAN. Here we'll guide you to finish this process following the steps below.
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