Ziziphi iimpawu zoxinzelelo oluphezulu, kwaye uxinzelelo oluphezulu lunokunyangwa njani ekhaya?

Yintoni uxinzelelo lwegazi oluphezulu?
Uxinzelelo lwegazi ngamandla egazi elimpontshwa ngawo ukusuka entliziyweni ukuya kwimithambo. Uxinzelelo lwegazi oluqhelekileyo lokufunda lungaphantsi kwe-120/80 mmHg.

Xa uxinzelelo lwegazi luphezulu, igazi lihamba ngemithambo ngamandla. Oku kubeka uxinzelelo olungakumbi kwizicubu ezibuthathaka kwimithambo kwaye yonakalisa imithambo yegazi.

Ngokuqhelekileyo eyaziwa ngokuba "ngumbulali othuleyo," ngokuqhelekileyo ayibangeli iimpawu de kube semva komonakalo omkhulu entliziyweni. Ngaphandle kweempawu ezicacileyo, abantu abaninzi abaqondi ukuba banoxinzelelo lwegazi oluphezulu.

1. Imidlalo
Ukuzivocavoca imizuzu engama-30 ukuya kwengama-60 ngosuku yinxalenye ebalulekileyo yobomi obusempilweni.

Ngaphandle kokunceda ekwehliseni uxinzelelo lwegazi, ukwenza umthambo rhoqo kuluncedo kwindlela oziva ngayo, amandla kunye nokulungelelana. Inciphisa umngcipheko wesifo seswekile kunye nezinye iintlobo zesifo senhliziyo.

Ukuba ubungasebenzi ixesha elide, thetha nogqirha wakho malunga nenkqubo yokuzivocavoca ekhuselekileyo. Qala ngokucothayo, emva koko wonyuse kancinci isantya kunye nesantya semithambo yakho.

Hayi umlandeli wejim? Thatha umthambo ngaphandle. Hamba uyokubethwa ngumoya, ubaleke okanye uqubhe kwaye usenokufumana izibonelelo. Into ebalulekileyo kukuhamba!

I-American Heart Association iphinda ikhuthaze ukubandakanya umsebenzi wokuqinisa imisipha ubuncinane iintsuku ezimbini ngeveki. Ungazama ukuphakamisa iintsimbi, ukwenza i-push-ups, okanye wenze nayiphi na eminye imithambo enceda ukwakha ubunzima bezihlunu ezibhityileyo.

2. Landela ukutya
Ukutya ukumisa uxinzelelo lwegazi oluphezulu kunokuncedisa ukunciphisa uxinzelelo lwegazi nge-11 mm Hg. Ukutya kubandakanya:

Yitya iziqhamo, imifuno kunye nokutya okuziinkozo
Yitya iimveliso zobisi ezingenamafutha amancinci, inyama ebhityileyo, intlanzi namandongomane
Ukuphelisa ukutya okunamafutha amaninzi, okufana nokutya okugayiweyo, iimveliso zobisi ezinamafutha apheleleyo, kunye nenyama enamafutha
Kwakhona kunceda ukunciphisa iilekese kunye neziselo eziswiti, ezifana nesoda kunye nejusi.

3. Beka ngaphandle
Ukugcina umthamo wakho wesodium ubuncinci kunokunciphisa uxinzelelo lwegazi.

Kwabanye abantu, xa utya i-sodium eninzi, umzimba uqala ukugcina ulwelo. Oku kukhokelela ekunyukeni ngokukhawuleza koxinzelelo lwegazi.

Ukunciphisa i-sodium ekudleni kwakho, musa ukufaka ityuwa ekutyeni kwakho. I-teaspoon enye yetyuwa yetafile iqulethe i-2300 mg yesodium!

Sebenzisa imifuno kunye neziqholo ukongeza incasa endaweni yoko. Ukutya okucutshungulweyo kukwathande ukulayishwa ngesodium. Hlala ufunda iilebhile zokutya kwaye ukhethe iindlela ezizezinye ze-sodium ephantsi xa kunokwenzeka.

4. Ukulahlekelwa ubunzima obongezelelweyo
Ubunzima kunye noxinzelelo lwegazi zihamba kunye. Ukuncipha nje ngeekhilogram ezili-10 (iikhilogram ezi-4.5) kunokunceda ukunciphisa uxinzelelo lwegazi.

Ayililo nje inani elibalulekileyo kuwe. Ukubeka iliso kwisijikelezo sesinqe sakho nako kubalulekile ekulawuleni uxinzelelo lwegazi.

Amafutha amaninzi ajikeleze esinqeni sakho, abizwa ngokuba yi-visceral fat, ayacaphukisa. Ikholisa ukujikeleza amalungu ahlukeneyo esiswini. Oku kunokukhokelela kwiingxaki ezinzulu zempilo, kuquka uxinzelelo lwegazi oluphezulu.

Ngokubanzi, amadoda kufuneka agcine umlinganiselo esinqeni esingaphantsi kwama-intshi angama-40. Abasetyhini kufuneka bajonge ngaphantsi kwee-intshi ezingama-35.

5. Ubukhoboka beNikotini
Umdiza ngamnye owutshayayo unyusa uxinzelelo lwegazi okwethutyana imizuzu emininzi emva kokuba ugqibile. Ukuba utshaya kakhulu, uxinzelelo lwegazi lwakho lunokuhlala luphezulu ixesha elide.

Abantu abanoxinzelelo lwegazi abatshayayo basengozini eyongezelelekileyo yoxinzelelo lwegazi oluphezulu, ukuhlaselwa sisifo sentliziyo kunye nestroke.

Kwanomsi wecuba unokukubeka emngciphekweni wokuba noxinzelelo lwegazi kunye nesifo sentliziyo.

Ngaphandle kokubonelela ngezinye iingenelo zempilo, ukuyeka ukutshaya kunokunceda ukuba uxinzelelo lwegazi lubuyele kwimeko yesiqhelo.

Usenokuthatha amanyathelo okuphelisa uxinzelelo ngendlela esempilweni. Zama ukuphefumla kancinci, ukucamngca, okanye ukwenza iyoga.

Iingozi zoxinzelelo lwegazi oluphezulu
Xa ishiywe inganyangwa, uxinzelelo lwegazi oluphezulu lunokukhokelela kwiingxaki ezinzulu zempilo, kuquka ukubetha, ukuhlaselwa yintliziyo kunye nokulimala kwezintso. Ukutyelela ugqirha wakho rhoqo kunokukunceda ukuba ubeke iliso kwaye ulawule uxinzelelo lwegazi lakho.

Isicwangciso sakho sonyango sinokubandakanya amayeza, utshintsho kwindlela yokuphila, okanye indibaniselwano yonyango. Ukulandela la manyathelo angasentla kunokunceda ukunciphisa amanani akho, nawe.

Iingcali zithi utshintsho ngalunye lwendlela yokuphila, ngokuqhelekileyo, kulindeleke ukuba lunciphise uxinzelelo lwegazi nge-4 ukuya kwi-5 mmHg systolic (inombolo ephezulu) kunye ne-2 ukuya kwi-3 mmHg diastolic (inombolo ephantsi).

Ukunciphisa ityuwa kunye nokwenza utshintsho kwindlela yokutya kunokunciphisa uxinzelelo lwegazi nangakumbi.