Isu tinoita pfupiso yenyaya dzinofanirwa kutariswa muhupenyu hwezuva nezuva hwevarwere vane hypertension.
1. Deredza kudyiwa kwesodium: Kudyiwa kwemunyu zuva nezuva pamunhu hakufaniri kudarika magiramu matanhatu (huwandu hwemunyu uri muvharo rebhodhoro redoro), uye teerera kunwa kwezvinonaka zvine munyu zvakadai semapickles, monosodium glutamate, soy sauce, uye vhiniga.
2. Kurasikirwa uremu: chengeta body mass index (BMI) <24kg/ ㎡ , chiuno chechiuno (chirume) <90cm, chiuno chechiuno (chikadzi) <85cm.
3. Kudzidzira zvine mwero: nguva dzose kurovedza muviri kwakadzikama, maminitsi makumi matatu nguva imwe neimwe, 5 kusvika ku7 pavhiki; teerera pakudziya panguva yekurovedza muviri; dzivisa nguva dzakakwirira dzezviitiko zvemwoyo, sarudza masikati kana manheru kurovedza muviri; pfeka nzvimbo yakasununguka uye yakachengeteka; usaite kurovedza muviri padumbu risina chinhu kuti udzivise hypoglycemia; rega kuita maekisesaizi paunenge uchirwara kana kuti usinganzwe zvakanaka panguva yekurovedza muviri.
4. Rega kusvuta uye udzivise kusvuta kusvuta: Mushure mokurega kusvuta, kunze kwekudonha kweropa, kushanda kwemishonga inorwisa ropa kuchavandudzwawo zvikuru.
5. Rega kunwa: Vanonwa vari pangozi yakakura yesitiroko, uye zvinokurudzirwa kusanwa doro. Varwere vane hypertensive vari kunwa doro parizvino vanorairwa kuti varege kunwa doro.
6. Chengetedza hutano hwepfungwa: kuderedza kushungurudzika kwepfungwa uye kuchengetedza mafungiro anofara.
7. Chenjerera kuzvitarisira kweBP: gara uchiyera kukwira kweropa, tora mishonga inorwisa BP nguva dzose, uye tsvaga kurapwa nenguva.
Kukwira kwakanyanya kana kuchinja-chinja kweBP kunogona kuva nengozi uye kunyange kuisa upenyu pangozi. Varwere vane hypertension vanofanira kubhadhara nyaya dzinotevera muupenyu hwavo: kudya zvokudya zvakawanda zvine crude fiber kudzivirira kuvimbiswa; edza kudzivisa zvinhu zvinoda kufema-kubata kwenguva pfupi, zvakadai sekusimudza zvinhu zvinorema; geza chiso chako nemvura inodziya zvakanyanya sezvinobvira pamazuva anotonhora; pamberi uye mushure mekugeza uye pakugeza Musiyano pakati pezvakatipoteredza uye tembiricha yemvura haifanire kunge yakakura; paunenge uchishandisa bhavhu, uye bhavhu rakadzika, zvinokurudzirwa kunyura chete pasi pechipfuva.
Mukupedzisa, chero chiitiko chinogona kukonzera kuwedzera kweropa kunofanira kutorwa zvakanyanya.
Zvakare, usakanganwe kutarisa bp yako mazuva ese neyakanaka uye yakachengeteka imba yedhijitari shandisa blood pressure monitor.
