Thursday, October 16, 2014

Resepi Smoothies Sedap untuk Pengawalan Tekanan Darah Tinggi dengan Kalsium

Kalsium adalah mineral yang membantu dalam pengawalan tekanan darah kita. Menarik bukan ilmu Allah ini?

Secara umumnya, semakin tinggi level kalsium di dalam badan, semakin rendah tekanan darah kita :)

Ada beberapa kajian yang telah dilakukan menunjukkan mengambil 500 mg hingga 2000 mg Kalsium sehari mampu menurunkan bacaan tekanan darah sistol sebanyak 1.4% dan diastol sebanyak 0.8%. 
Rujukan : Griffith LE, Guyatt GH, Cook RJ, et al. The influence of dietary and nondietary calcium supplementation on blood pressure: an updated metaanalysis of randomized controlled trials. American Journal of Hypertension. 1999; 12: 84-92.

Jika anda telah mengambil ubat tekanan darah tinggi, teruskan makan ubat tersebut dan amalkan pengambilan supplement berasaskan Kalsium yang turut mengandungi Vitamin D, Potassium dan Magnesium kerana nutrisi-nutrisi ini dapat membantu mengawal tekanan darah tinggi anda.

  • Potassium. Eating foods rich in potassium will help protect some people from developing high blood pressure. You probably can get enough potassium from your diet, so a supplement isn't necessary (and could be dangerous without a doctor's oversight). Many fruits, vegetables, dairy foods, and fish are good sources of potassium.
  • Calcium. Populations with low calcium intakes have high rates of high blood pressure. However, it has not been proven that taking calcium tablets will prevent high blood pressure. But it is important to be sure to get at least the recommended amount of calcium -- 1,000 milligrams per day for adults 19 to 50 years old and 1,200 mg for those over 50 (pregnant and breastfeeding women also need more) -- from the foods you eat. Dairy foods like low-fat milk, yogurt, and cheese are good sources of calcium. Low-fat and nonfat dairy products have even more calcium than the high-fat types.
  • Magnesium. A diet low in magnesium may make your blood pressure rise. But doctors don't recommend taking extra magnesium to help prevent high blood pressure -- the amount you get in a healthy diet is enough. Magnesium is found in whole grains, green leafy vegetables, nuts, seeds, and dry peas and beans.


Resepi Smoothies Sedap yang Kaya Kalsium

Mahu cuba resepi smoothies yang sihat yang kaya dengan Kalsium, Magnesium, Potassium dan mineral lain?

Jom cuba resepi Smoothies Strawberi Pisang ini :)

Bahan-bahan :

3 biji buah strawberi segar
1 biji pisang
1 cawan yogurt asli/boleh diganti dengan susu segar/sus rendah lemak
3 sudu mealshake

Penuhkan 1/4 blender dengan kiub ais.
Isikan kesemua bahan-bahan tadi
Boleh campur sedikit air sejuk kosong jika mahu
Kisar kesemuanya


Sedap! Cubalah di rumah ya!

1 cawan strawberi mengandungi :

  • 220 mg Potassium
  • 35 mg Phosphorus
  • 19 mg Magnesium
  • 23 mg Kalsium

1 biji pisang mengandungi :

  • 422 mg Potassium
  • 26 mg Phosphorus
  • 32 mg Magnesium
  • 6 mg Kalsium

1/4 cawan Mealshake (34g) mengandungi

  • 200 mg Kalsium
  • 10 ug Vitamin D (untuk penyerapan Kalsium)


Jom amalkan pemakanan yang tinggi dengan Kalsium untuk tulang dan secara tak langsung dapat membantu mengawal tekanan darah kita. Ayuh, bertindak sekarang!


SID mesra ilmu

Ainul Malik
0163353567




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