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Tuzdan uzak durun! Tuz yüksek tansiyon, kalp krizi ve felç yönünden risk oluşturuyor Prof. Dr. Osman Erk, hipertansiyonla ilgili çok önemli bilgileri TAKVİM okuyucuları için açıkladı: Düzenli doktor kontrolü, düzenli ölçüm ve ilaç kullanımı kadar önemli olan bir nokta da hastaların gün içinde tükettiği toplam tuzu bir çay kaşığı ile sınırlandırması. Hastaların kısa süre içerisinde yaşam değişiklikleri yapmaları şart. Tansiyona karşı alınacak önlemlerin başında ise kesinlikle sigara ile içkiyi bırakmak, tuzu azaltmak, düzenli spor yapmak, yağlı yiyeceklerden uzak durmak geliyor. takvim.com.tr Kaynak GAZETE Giriş Tarihi : 19 Ocak 2021
Prof. Dr. Osman Erk, hipertansiyonla ilgili çok önemli bilgileri TAKVİM okuyucuları için açıkladı: Düzenli doktor kontrolü, düzenli ölçüm ve ilaç kullanımı kadar önemli olan bir nokta da hastaların gün içinde tükettiği toplam tuzu bir çay kaşığı ile sınırlandırması. Hastaların kısa süre içerisinde yaşam değişiklikleri yapmaları şart. Tansiyona karşı alınacak önlemlerin başında ise kesinlikle sigara ile içkiyi bırakmak, tuzu azaltmak, düzenli spor yapmak, yağlı yiyeceklerden uzak durmak geliyor.
TANSİYON HASTASI NASIL YAŞAMALI? Düzenli fiziksel egzersiz yapmalı Tuzu kısıtlamalı Varsa sigara bağımlılığından kurtulmalı Besinler yoluyla yeterli potasyum, kalsiyum ve magnezyum almalı Margarin ve margarin içeren besinleri tüketmemeli Varsa fazla kilolarını mutlaka vermeli Stresin yıpratıcı etkilerinden kaçınmalı Yoga ve meditasyon, hobiler vs gibi stresini azaltacak yöntemler bulmalı.
SİGARA TANSİYONU NASIL YÜKSELTİR? Sigara tüm organlar için kanserojendir ve damarlar üzerinde son derece kötü etkiye sahiptir. Sigara içildikten sonraki ilk 30 dk içinde kan basıncının yüksek seyrettiği bilinmektedir. Sigara kesinlikle kullanılmamalıdır.
HAREKETLİ YAŞAM NEDEN ŞART? Düzenli egzersiz, hipertansiyon ve kalp hastalığı riskinin ortaya çıkmasını önlemede faydalıdır. Egzersiz aynı zamanda kan şekeri, kolesterol ve trigliserid düzeylerinin de normal olmasına yardımcı olacaktır. Önerilen aktivite günde 30 dk orta şiddette (80-120 adım/dk) yürüyüş olmalıdır.
TUZLU PEYNİRE VEDA EDİN Tuz, hipertansiyonun ortaya çıkmasında, kan basıncının yüksek olmasında ve ilaçların etkisinin engellenmesinde önemli rol oynamaktadır. Günlük tuz alımı 4 gramdan az olmalıdır (bir çay kaşığı). Ülkemizde normal beslenme ile günde 15-20 gr kadar tuz alındığı hesaplanmaktadır. Bunun anlamı hastaların kullandığı tuz miktarını dörtte bire indirmesi gerektiğidir. Sadece sofradaki tuz değil, fazla miktarda tuz içeren turşu, kurutulmuş balık, konserve, hazır gıdalar, domates sosu, peynir, beyaz ekmek, salamura et, kremalar ve tuzlu kuruyemişlerdir. Aperatif ve ayaküstü tüketilen besinlerin çoğunda fazla miktarda tuz bulunur. Sebze ve meyvelerin doğal olarak tüketilmesi bu bakımdan önemlidir. Ülkemizde gıdaları korumak ve tat vermek için bol miktarda tuz kullanılması hipertansiyon sıklığını arttırmaktadır.
BU BESİNLER HAYAT KURTARIR ORMAN MEYVELERİ: İçerdiği yüksek potasyum oranı nedeniyle en iyisi muz. Ancak potasyum oranı yüksek avokado, mantar, domates, tatlı patates, kavun gibi yiyecekler de muzun yerini tutabilir. KİVİ: İçerdiği yoğun C vitamini nedeniyle etkili. YULAF: Güne ekmek yerine yulafla başlamak, günün devamında daha düşük kan basıncına yardımcı oluyor. LİFLİ YEŞİL SEBZELER: Günde bir veya iki kez yeşil yapraklı sebze tüketimi tansiyonun uzun vadede kalıcı olarak düşmesini sağlıyor. SARIMSAK: Doğal antibiyotiklerden sayılan sarımsak, tansiyonun düşmesine en hızlı etki eden yiyeceklerden. YOĞURT GİBİ FERMENTE GIDALAR: Probiyotik yönünden zengin olması nedeniyle sindirim sistemi sağlığı için de olmazsa olmazlardan. TARÇIN: Şeker yerine kullanılarak şeker tüketiminin de azalmasına yardımcı olur. BAKLAGİLLER: Birçok vejetaryenin de içerdiği yoğun protein oranı nedeniyle et yerine tükettiği baklagiller tansiyon dostu bir besin grubu olarak biliniyor
BİTTER ÇİKOLATA En az yüzde 70'i gerçek kakaodan oluşan bitter çikolatalardan günde 'bir kare' tüketmek tansiyona iyi gelecektir.
SAĞLIKLI HAYATIN ŞİFRESİ PROF. DR. OSMAN ERK HAZIRLAYAN: SİNEM UYSAL