Kusadzorwa high blood pressure (HBP kana hypertension) inogona kuuraya.Kana iwe wakaonekwa kuti une high blood pressure, aya matanho mashanu akareruka anogona kukubatsira kuti uchengetedze pasi pesimba:
Ziva nhamba dzako
Vanhu vazhinji vakabatwa neBP vanoda kugara pasi pe130/80 mm Hg, asi mutarisiri wako wehutano anogona kukuudza chinangwa chako cheropa.
Shanda nachiremba wako
Mutariri wako wehutano achakubatsira iwe kuita hurongwa hwekudzikisa ropa rako.
Ita shanduko shoma dzemararamiro
Muzviitiko zvakawanda iyi ichava kurudziro yekutanga yachiremba wako, pamwe mune imwe yenzvimbo idzi:
Chengeta uremu hune hutano.Edza kuwana body mass index (BMI) pakati pe18.5 ne24.9.
Idya zvine hutano.Idya michero yakawanda, miriwo uye mukaka wakaderera-mafuta, uye zvishoma kuguta uye mafuta akazara.
Deredza sodium.Zvakanaka, gara pasi pe1,500 mg pazuva, asi chinangwa chekudzikisa 1,000 mg pazuva.
Wana kushanda.Vavarira kweinenge 90 kusvika 150 maminetsi eaerobic uye / kana dynamic kuramba kurovedza muviri pasvondo uye / kana zvikamu zvitatu zveisometric resistance exercises pasvondo.
Deredza doro.Inwa kwete kupfuura 1-2 zvinwiwa pazuva.(Imwe yevakadzi vazhinji, mbiri yevarume vazhinji.)
Ramba uchitarisa BP yako kumba
Tora muridzi wekurapa kwako nekutevera yako BP.
Tora mushonga wako
Kana uchifanira kunwa mushonga, tora sezvataurwa nachiremba wako.
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