The classic book “Su Wen†of Chinese medicine once pointed out that “every person who wants to be diagnosed must ask for a place to eatâ€. Normally there is high blood pressure, and the meal is not separated from the meat, and I like to eat fatty foods such as pig's head meat. The phrase "sickness from the mouth" may really make sense. How to prevent stroke from eating.
Controlling "three highs" will eliminate 90% of strokes
According to statistics from the World Health Organization, 1 in every 6 people in the world may suffer a stroke. One in every 6 seconds will die of a stroke. One in every 6 seconds will have a permanent disability due to a stroke. "In general, controlling blood pressure, blood lipids, and blood sugar, and quitting smoking can prevent 90% of strokes from occurring." Hypertension, hyperlipidemia, and hyperglycemia are the three major risk factors for stroke.
Prolonged high blood pressure denatures cerebrovascular ischemia, leads to microaneurysms, induces arterial occlusive disease, and causes cerebral infarction. Medically found that when the elderly systolic blood pressure ≥ 160mmHg, diastolic blood pressure ≥ 90mmHg, the risk of stroke risk for the elderly is several times higher than others. People with heart disease also have more than twice the risk of stroke. Especially in patients with atrial fibrillation, there may be small thrombus loss at the time of the onset. This small embolus is thrombosis and it causes ischemia Stroke.
Dyslipidemia causes atherosclerosis, which can easily result in occlusion of blood vessels and can lead to cerebral hemorrhage or ischemia. When the hospital detects blood lipids, it generally looks at triglycerides and cholesterol levels. "Either triglycerides or cholesterol abnormalities are counted as dyslipidemia. However, cholesterol abnormalities have a greater impact on cardiovascular and cerebrovascular damage than triglycerides because it directly participates in the formation of arteriosclerosis. Stroke: When a person's cholesterol value is> 5.72, triglycerides> 1.7, especially when high density cholesterol is particularly high, and low density cholesterol is particularly low, his stroke incidence will increase by 40%."
Regarding the effect of blood glucose on the blood vessels in the brain, diabetics are used as an example. "Diabetes is commonly called an invisible killer," because not all people with diabetes have more than one drink, more food, more urine, and less weight. Symptoms, many people with diabetes do not feel at ordinary times, and often find themselves suffering from diabetes during physical examination or complications. For diabetics, the onset is mainly damage to the blood vessels, so studies have found that people with diabetes Stroke risk is twice that of the average person, younger people are higher, and the incidence of women is higher than that of men."
"Eat" work hard to prevent "disease" in the first place
Whether it is blood pressure, blood lipids, or blood sugar problems, dietary regulation is effective. For people with high blood pressure, for patients with early mild disease, non-drug treatments that change lifestyles are first used for 3 months. Even if the non-pharmacological treatment is not effective, entering the drug treatment after 3 months should also adhere to dietary treatment. When the disease becomes serious, paying attention to dietary adjustments, changing bad lifestyles, can reduce the amount of medicines used, protect organ functions better, and slow the further decline of organ function.
So how to prevent stroke from diet?
1. Food should be varied, cereals should be given, and the thickness should be matched.
Why emphasize food diversity? Because every kind of food contains different nutrients, even though the dumplings, rice, and steamed bread in the staple food contain carbohydrates, the proportion of active ingredients is different due to different cooking methods; Because the coarse grains contain some insoluble dietary fiber, it can help slow the absorption of food. For example, if blood sugar is not good, eating coarse grains can slow down the rise of blood sugar and increase satiety, leading to less food and less calories. At the same time it will increase the volume of feces, and promote the body's timely detoxification.
"Although coarse grains are good, they should be moderate," and some patients eat coarse grains and do not eat whole grains every day. This is wrong. If you eat all of the coarse grains, you may eat enough to be full and the calories will not be enough. Before the nutrients are absorbed, they are discharged through the form of stool. Therefore, it is not good to eat only whole grains and not to eat grains. According to each person's appetite, it is generally only necessary to ensure that the daily amount of crude food accounts for 1/5 of the day's staple food. Young people may eat 5 staple foods per day. There are 1 coarse grains and 1 coarse cereal. The elderly may have a small appetite and the intake of coarse grains may be reduced accordingly.
2. Eat more fruits, vegetables and potatoes. Hypertension is a high risk factor for stroke. Potassium, sodium, calcium, magnesium and protein are the main nutritional factors for the prevention and formation of hypertension. Eat more fruits and vegetables, potato, will increase potassium intake, promote the excretion of cholesterol and sodium, increase blood vessel elasticity, reduce the risk of suffering from high blood pressure. In general, fresh fruits and vegetables contain more potassium than canned fruit and cooked vegetables. Of course, people suffering from kidney disease can savor vegetables and reduce sodium intake. “We usually emphasize that the daily limit of salt intake is no more than 6 grams. The restriction of salt is actually sodium restriction. There will be sodium in the food itself. If there is high blood pressure, the daily salt intake will become 5 grams; In people with high blood pressure and kidney disease, salt intake is reduced to 3 g to 4 g. For those who do not have hypertension and kidney disease, the ratio of potassium and sodium intake is 1:1. Add 3.5 grams of potassium and 3.5 grams of sodium."
In addition, fresh fruits and vegetables in the VC content is higher, VC has the role of promoting cholesterol degradation, collagen synthesis, anti-oxidation, is conducive to the protection of blood vessels. Eating more fruits and vegetables will also increase the intake of dietary fiber, which is different from the dietary fiber that is mainly insoluble in the whole grains. In the fruits and vegetables, there are more dietary fiber, and the effect of eating fresh fruits and vegetables to reduce low-density cholesterol is more obvious than eating coarse grains. .
3. Eating milk, beans, and their products are good for preventing stroke. Milk and beans contain high-quality protein, calcium, and magnesium. Soybean also contains soy isoflavones, hydrogen and other substances that protect blood vessels, lower blood pressure, and prevent stroke. In addition, soy products do not contain lipids in animal foods, so eating soy not only increases the intake of plant proteins, but also does not increase the metabolic burden on blood lipids. Dr. Choi suggested that the intake of beans be 30-50 grams per day. For people with high triglycerides, it is better to use low-fat milk or skim milk.
4. Eat the right amount of fish, poultry, eggs, lean meat, eat less fat and oyster sauce. Why emphasizing the right amount is because any animal food contains fat, fat is divided into two major categories of triglycerides and lipids, triglycerides after decomposition, into saturated and unsaturated fatty acids, saturated fatty acids are generally for the human body Unfavorable, unsaturated fatty acids are good for the body, such as fish oil and DHA are unsaturated fatty acids, but it should be noted that even if unsaturated fatty acids are not ingested as much as possible, such as excessive intake of DHA, will Increase the probability of tumor occurrence. It is best to eat fish, eat about 200 grams to 300 grams a week. On average, if it can reach 300 mg per day, it will have some pharmacological effects on the body.
In addition, eat less or try not to eat desserts, ice cream, cakes and other processed foods, in addition to there will be a single sugar, there will be trans fatty acids. Trans fatty acids do not exist in nature. They are present in synthetic foods, in order to ensure that foods do not deteriorate. Because it is not absorbed by the body, it also raises bad low-density cholesterol and reduces good high-density cholesterol, so it is very detrimental to cardiovascular and cerebrovascular diseases.
Cholesterol is generally recommended to be limited to less than 300 mg, but the recent cardiovascular and cerebrovascular association in the United States has not emphasized the limit of cholesterol, because many studies have shown that: Excessive intake of excessive cholesterol in the human body is actually not related to high cholesterol. This does not mean that you do not care about the intake of cholesterol. If you have a high cholesterol level, you should reduce cholesterol intake. It is best to limit it to less than 300 mg. However, if your cholesterol level is normal, you shouldn’t entangled with such old people as “the question of egg yolks should not be eatenâ€. Rest assured that eating on the line will not cause your cholesterol value to keep rising.
In addition to eating, pay attention to increase physical activity, regular aerobic exercise, and maintain a proper weight. Usually exercise 3 to 5 times a week for 20 minutes. Medically stressed that in order to drain oil, reduce blood sugar, remove toxins, and enhance metabolism, the exercise volume must reach moderate intensity. It is not necessary to bend for one hour. It requires heart rate + age = 170 beats/min. The elderly may have osteoporosis and heart disease. Such problems, activities, less than this standard, can not stand this strength, generally require 50 to 60-year-old people, good physical condition, take 60 steps per minute, take 20 to 60 minutes. It is best to persist for more than half an hour. Why did you emphasize 20 minutes? Because 20 minutes ago, all the sugar was burned. After 20 minutes, it began to burn fat. For another 10 minutes to 20 minutes, only the effect of burning fat can be achieved to achieve weight control.
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