ʻAʻole paʻa Hiki i ke koko kiʻekiʻe (HBP a iʻole hypertension) hiki ke kaumaha. Ināʻoe iʻikeʻia me ke koko kiʻekiʻe, hiki i kēia mau papa maʻalahi ke kōkua iāʻoe e mālama iā ia ma lalo o ka mālamaʻana:
Eʻike i kāu mau helu
ʻO ka hapa nui o nā poʻe i hōʻikeʻia me keʻano koko kiʻekiʻe e makemake ai e noho ma lalo o 130/80 mm hg, akā hiki i kāu mea mālama olakino ke haʻi aku i kāuʻano olakino pilikino.
Hana me kāu kauka
E kōkua aku kāu mea lawelawe olakino iāʻoe e hana i kahi hoʻolālā e hoʻohaʻahaʻa i kou koko.
E hana i kekahi mau loli ola
I nā hihia he nui e lilo ai i kāu palapala kauoha mua a ke kauka, ma kekahi o kēia mau wahi:
Mālama i ke kaumaha olakino. E hoʻoikaika no kahi kūlana nui o ke kino (BMI) ma waena o 18.5 a me 24.9.
ʻAi olakino. ʻAi i nā hua he nui, vegies a me nā momona momona, a me ka liʻiliʻi loa a me ka momona momona.
Ho'ēmi i ka sodium. Manaʻo, e noho ma lalo o 1,500 mg i ka lā, akāʻo ka pahuhopu no ka liʻiliʻi 1,000 mg i kēlā me kēia lā hōʻemi.
E hana ikaika. ʻO ka pahuhopu no ka liʻiliʻi o 90 a 150 mau minuke o Aerobic a me / a iʻole nā hanana o ka hana i loko o ka hebedoma.
Palena palena. Inu inuʻole ma mua o 1-2 inu i ka lā. (Hoʻokahi no ka hapanui o nā wahine,ʻelua no ka hapa nui o nā kāne.)
E mālama i ka nānāʻana i kou koko koko ma ka home
Lawe i ka nona o kou mālamaʻana ma o ka nānāʻana i kāu koko koko.
E lawe i kāu lāʻau lapaʻau
Ināʻoe e lawe i ka lāʻau lapaʻau, e lawe iā ia i keʻano o kāu kauka.
No nāʻike hou aku, e kipa www.alohaʻole
