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2. Limit Salt and Highly Processed Foods

2. Limit Salt and Highly Processed Foods The salt shaker is not the main culprit when referring to salt intake; processed packaged foods are. Think of pink wieners, fat-free chips, pre-fried instant noodles, and so on. They are often loaded with sodium

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2. Limit Salt and Highly Processed Foods

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  1. 2. Limit Salt and Highly Processed Foods • The salt shaker is not the main culprit when referring to salt intake; processed packaged foods are. • Think of pink wieners, fat-free chips, pre-fried instant noodles, and so on. They are often loaded with sodium • 2. Limite de sal e de alimentos altamente processadosO saleiro não é o principal culpado, quando referindo-se a ingestão de sal, alimentos processados ​​são embalados. • Pense salsichas-de-rosa, batatas fritas sem gordura, pré-fritos macarrão instantâneo, e assim por diante. Eles são geralmente carregados com sódio

  2. 3. Bump Up Potassium and Calcium • These both help to regulate blood pressure. Eat more potassium-rich foods such as beans, lentils, tofu, and potatoes, and calcium-rich foods from dairy, whole soy, canned fish with bones, or other fortified products. • 3. Consuma mais potássio e cálcio • Estes dois ajudam a regular a pressão arterial. Coma mais alimentos ricos em potássio, como feijões, lentilhas, tofu, e batatas, e alimentos ricos em cálcio do leite, soja integral , sardinhas em latas ,atum em lata e produtos enriquecidos com Potássio e Cálcio

  3. 4. Avoid Certain Supplements • Ephedra, ginseng, licorice, and feverfew may increase blood pressure. Check with your doctor before taking these supplements. • 4. Evite determinados suplementosEfedra, ginseng, alcaçuz, gengibre,chá verde , estas ervas podem aumentar a pressão arterial. Verifique com seu médico antes de tomar estes suplementos.

  4. 5. Eat Lots of Whole Grains • It is time to eat more than just white rice and pasta. The latest review of 13 epidemiological studies found that each serving of whole grains eaten was associated with a 7% reduction in C-reactive protein (CRP), a marker for body inflammation and an independent predictor of heart disease and diabetes. So, explore other grains in the bulk bin aisle. Grains like quinoa and millet take the shortest time to cook. I like more chewy grains like farro, wheat berries, brown rice, and wild rice; they often add texture to my dishes. • 5. Consuma mais grãos integrais • É hora de comer mais do que o arroz branco e massas. A mais recente revisão de 13 estudos epidemiológicos descobriram que cada porção de cereais integrais consumidos foi associado com uma redução de 7% na proteína C-reativa (PCR), um responsável pela inflamação das celulas no corpo e que leva a desenvolver doenças cardíacas e diabetes. • Consuma grãos integrais :como quinoa ,trigo integral , arroz integral, arroz selvagem e outros.

  5. Obrigada !

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