Ndezvipi zviratidzo zvekumanikidzwa kwepamusoro, uye high pressure inogona kurapwa sei kumba?

Chii chinonzi high blood pressure?
Bvunzo yeropa isimba rinopomba ropa richibva pamwoyo richipinda mutsinga. Kuverenga kweropa kweropa kuri pasi pe120/80 mmHg.

Kana BP yakwira, ropa rinofamba nemutsinga zvine simba. Izvi zvinowedzera dzvinyiriro pamatishu akapfava ari mutsinga uye zvinokuvadza tsinga dzeropa.

Inowanzozivikanwa se "muurayi akanyarara," kazhinji haikonzeri zviratidzo kusvikira mushure mekukuvadza kukuru kwemoyo kwaitika. Pasina zviratidzo zviri pachena, vanhu vazhinji havazivi kuti vane high blood pressure.

1. Mitambo
Kushandisa maminetsi makumi matatu kusvika makumi matanhatu pazuva chikamu chakakosha chehupenyu hune hutano.

Kunze kwekubatsira kuderedza BP, kurovedza muviri nguva dzose kunobatsira manzwiro ako, simba, uye dzikamo. Inoderedza njodzi yechirwere cheshuga uye mamwe marudzi ehosha yemwoyo.

Kana wanga usingashande kwekanguva, taura nachiremba wako nezvemaitiro akachengeteka ekuita maekisesaizi. Tanga zvishoma nezvishoma, wobva wawedzera nhanho uye nhanho yezviitwa zvako.

Kwete fan wejimu? Tora chiitwa kunze. Enda kunokwira, jog kana kushambira uye uchiri kukohwa zvakanakira. Chinhu chakakosha kufamba!

IAmerican Heart Association inokurudzirawo kuisa basa rekusimbisa tsandanyama mazuva maviri pasvondo. Unogona kuedza kusimudza masimbi, kuita push-ups, kana kuita chero mamwe maekisesaizi anobatsira kuvaka mhasuru dzakaonda.

2. Tevera kudya
Kudya kumisa BP kunogona kubatsira kuderedza BP ne11 mm Hg. Kudya kunosanganisira:

Idya michero, miriwo uye zviyo
Idya zvinogadzirwa nemukaka zvine mafuta mashoma, nyama isina mafuta, hove, uye nzungu
Bvisa zvokudya zvine mafuta akawandisa, zvakadai sezvokudya zvakagayiwa, zvigadzirwa zvemukaka zvakakora, uye nyama ine mafuta.
Inobatsirawo kuderedza masiwiti uye zvinwiwa zvinotapira, sesoda uye muto.

3. Isa kunze
Kuchengeta kudya kwako kwesodium kune zvishoma kunogona kuderedza ropa rako.

Mune vamwe vanhu, kana iwe ukadya yakawandisa sodium, muviri unotanga kuchengeta mvura. Izvi zvinounza kukwira kwakanyanya kweBP.

Kuti uderedze sodium mukudya kwako, usawedzera munyu kuchikafu chako. Imwe teaspoon yefurafura yemunyu ine 2300 mg ye sodium!

Shandisa herbs uye zvinonhuwira kuti uwedzere kunaka panzvimbo. Zvokudya zvakagadziridzwa zvakare zvinowanzotakurwa nesodium. Gara uchiverenga zvinyorwa zvekudya uye sarudza yakaderera-sodium dzimwe nzira pazvinogoneka.

4. Kurasikirwa uremu hwakawedzerwa
Huremu neBP zvinofambidzana. Kurasikirwa nemakirogiramu gumi chete (10 kilograms) kunogona kubatsira kuderedza BP yako.

Haisi yenhamba chete yakakosha kwauri. Kuongorora kutenderera kwechiuno chako kwakakoshawo pakudzora BP yako.

Mafuta akawandisa pachiuno chako, anonzi visceral mafuta, anogumbura. Inowanzo kukomberedza nhengo dzakasiyana-siyana mudumbu. Izvi zvinogona kutungamirira kumatambudziko makuru ehutano, kusanganisira high blood pressure.

Kazhinji, varume vanofanira kuchengeta chiyero chechiuno chisingasviki masendimita makumi mana. Vakadzi vanofanira kuvavarira zvishoma kudarika 40 inches.

5. Kupindwa muropa nechikakananda
Wese mudzanga waunoputa unokwidza BP yako kwemaminitsi akati wandei wapedza. Kana iwe uri kuputa zvakanyanya, BP yako inogona kuramba yakakwirira kwenguva yakareba.

Vanhu vane high blood pressure vanosvuta vari panjodzi huru yeBP, heart attack, uye sitiroko.

Kunyange kusvuta fodya kunogona kukuisa panjodzi yekubatwa neBP uye chirwere chemwoyo.

Kunze kwokupa zvimwe zvakawanda zvinobatsira pautano, kurega kusvuta kunogona kubatsira kuti BP yako idzokere kune yakajairika.

Iwe unogonawo kutora matanho ekuderedza kushungurudzika nenzira ine utano. Edza kutora kufema kwakadzika, kufungisisa, kana kuita yoga.

Ngozi dzeBP
Kana ikasiiwa isina kurapwa, high blood pressure inogona kutungamirira kumatambudziko makuru ehutano, kusanganisira sitiroko, chirwere chemwoyo, uye kukuvara kweitsvo. Kugara uchishanyira chiremba wako kunogona kukubatsira kutarisa uye kudzora ropa rako.

Urongwa hwako hwekurapa hunogona kusanganisira mushonga, kuchinja kwemararamiro, kana musanganiswa wemishonga. Kutevera matanho ari pamusoro apa kunogona kubatsira kuderedza nhamba dzako, zvakare.

Nyanzvi dzinoti kuchinja kwehupenyu hwega hwega, paavhareji, kunotarisirwa kuderedza BP ne 4 kusvika 5 mmHg systolic (nhamba yepamusoro) uye 2 kusvika 3 mmHg diastolic (nhamba yepasi).

Kuderedza kudyiwa kwemunyu uye kuita shanduko mukudya kunogona kuderedza BP zvakanyanya.