Kāohi ʻole ʻia ke koko kiʻekiʻe (HBP a i ʻole hypertension). hiki ke make Inā ua ʻike ʻia ʻoe me ke koko kiʻekiʻe, hiki i kēia mau ʻanuʻu maʻalahi ʻelima ke kōkua iā ʻoe e mālama i ke kahe koko:
E ʻike i kāu helu
ʻO ka hapa nui o ka poʻe i ʻike ʻia me ke koko kiʻekiʻe e makemake ana e noho ma lalo o 130/80 mm Hg, akā hiki i kāu mea mālama ola ke haʻi iā ʻoe i kāu paʻi koko.
E hana me kāu kauka
Na kāu mea mālama ola e kōkua iā ʻoe e hana i kahi hoʻolālā e hoʻohaʻahaʻa i ke kahe koko.
E hoʻololi i ka nohona
I nā manawa he nui, ʻo ia ka ʻōlelo aʻoaʻo mua a kāu kauka, aia paha ma kekahi o kēia mau wahi:
E mālama i ke kaumaha olakino.E hooikaika no ka helu kino kino (BMI) ma waena o 18.5 a me 24.9.
ʻAi maikaʻi.ʻAi nui i nā huaʻai, nā meaʻai a me nā mea waiu momona haʻahaʻa, a emi iho ka momona a me ka momona.
E hoemi i ka sodium.ʻO ke kūpono, e noho ma lalo o 1,500 mg i ka lā, akā e ʻimi no ka liʻiliʻi o 1,000 mg i kēlā me kēia lā.
E hooikaika.Manaʻo no ka liʻiliʻi he 90 a i ka 150 mau minuke o ka hoʻoikaika kino aerobic a / a i ʻole ka hoʻoikaika ikaika i kēlā me kēia pule a / a i ʻole ʻekolu mau manawa o ka hoʻomaʻamaʻa kūʻē isometric i kēlā me kēia pule.
E kaupalena i ka waiʻona.Mai inu ma mua o 1-2 mau mea inu i ka lā.(Hoʻokahi no ka hapa nui o nā wahine, ʻelua no ka hapa nui o nā kāne.)
E nānā mau i kou koko ma ka home
E mālama i kāu mālama ʻana ma ka nānā ʻana i kāu ke koko koko.
E lawe i kāu lāʻau lapaʻau
Inā pono ʻoe e lawe i ka lāʻau lapaʻau, e lawe pololei i ke ʻano o kāu kauka.
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