Xa ihlotyeni lifika, abaguli be-hyperterite bahlala benciphisa uxinzelelo lwegazi xa kuthelekiswa nobusika xa besenza uxinzelelo lwegazi ngexesha lasemini. Uninzi lwezigulana ezinobuhlaseli zikholelwa ukuba ehlotyeni, uxinzelelo lwegazi lwazo luphantsi kwaye lunokuwanciphisa amayeza abo kunye nemithamo yabo yedwa. UGqr. I-LI WAYE: Ehlobo, uxinzelelo lwegazi luya kuba phezulu ebusuku. Ukuncitshiswa kweziyobisi okungagunyaziswanga kuqhekezwa ekubekweni kunye nesifo sentliziyo ye-Cardio Cestio Cerecular. Ukulawulwa kwezinzile koxinzelelo lwegazi ebusuku kukugxila kolawulo lwegazi ehlotyeni.
Kutheni le nto amayeza engakwazi ukuyeka xa uxinzelelo lwegazi lwehla ehlotyeni?
Ingcinezelo yegazi yomntu iyahluka rhoqo kumaxesha ahlukeneyo kunye namaxesha ahlukeneyo emini. Uphando lubonisa ukuba ehlotyeni, uxinzelelo lwegazi lwegazi lwezigulana ezine-hypertension ziya kuphantsi kuneso ebusika. 'Oku kunokuba ngenxa yokuba abantu batyibilika ngaphezulu ehlotyeni kwaye basela amanzi amaninzi, ekhokelela ekunciphiseni kweentsuku ezishushu, kwaye ezi zinto zimbini ziya kukhokelela ekunciphiseni uxinzelelo lwegazi.
Uphando lufumene ukuba uxinzelelo lwegazi lobusuku kwizigulana ze-hyperteegest ziphezulu ehlotyeni kunasebusika. Uxinzelelo lwegazi oluphezulu ekuhambeni kwehlobo lunokunxulunyaniswa nomgangatho wokulala kunye nemincili yengqondo. Ukongeza, ukuncitshiswa okanye ukunqandwa kwamachiza achasene ne-hyperteed njengesizathu esibalulekileyo sokunyuka koxinzelelo lwegazi ebusuku.
Ukulawulwa kokuzinza koxinzelelo lwegazi ebusuku yinkalo ephambili yolawulo loxinzelelo lwegazi lwehlobo. Abasebenzisi begazi legazi eliphantsi kwegazi lokubekwa iimboleko zegazi ziyathandwa kwaye ziluncedo nezigulana ezifanelekileyo kufuneka zijonge uxinzelelo lwegazi ngakumbi ehlotyeni. Emva kophawu lwe-hypoteren yenzeka, iingcali zentliziyo kufuneka zithathe isigqibo sokuba sihlengahlengise izicwangciso zeyeza kunokunciphisa amachiza anxaxhileyo ngaphandle kogunyaziso. Ukongeza, izigulana kufuneka zikhethe amayeza exesha elide alawulwa kanye ngosuku kwaye ahlala iiyure ezingama-24 ukufezekisa uxinzelelo lwegazi nobusuku.
Iingcebiso ezi-4 zilandelayo kufuneka ziqwalaselwe xa ulawula uxinzelelo lwegazi ehlotyeni:
1. Nika ingqalelo ukupholisa kunye nokuphepha ubushushu
(1) Zama ukunciphisa ukuphuma xa iqondo lobushushu liphezulu
Kungcono ukuba ungahambi kwilanga elitshatileyo ukusuka kwi-10am ukuya kwi-4pm. Ukuba kufuneka uphume ngeli xesha, kufuneka wenze umsebenzi ofanelekileyo wokukhuselwa, njengokudlala ilanga, unxibe umnqwazi welanga, unxibe i-shushu, njl.
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Kucetyiswa ukuba usebenzise i-themorenitioner yomoya enomahluko wobushushu phakathi kweqondo loor kunye namaqondo obushushu angaphezulu kwe-5 ℃. Nokuba imozulu ishushu, iqondo lobushushu lendlela yomoya akufuneki ibe ngaphantsi kwe-24 ℃.
2. Kucetyiswa ukuba nokutya okukhanyayo kwaye utye imifuno engaphezulu kunye neziqhamo
Umda wesodium thake: Akukho ngaphezulu kwe-3 ggram ngosuku.
Umda zizonke iikhalori: Inani le-oyile yemihla ngemihla kufuneka lingaphantsi kwe-25 yeegram (i-chan yesiqingatha), ilingana nokutya kwezilwanyana kunye neoyile, kwaye ukhethe ioyile yokumodareyitha ngokumodareyitha.
Ibhalansi yesondlo: Yitya isixa esifanelekileyo seprotein (kubandakanya amaqanda nenyama), kwaye utye i-8-1-1 jin yemifuno entsha kunye neziqhamo ezi-1 ukuya kwemihla ngemihla. I-Hypertrions Izigulana ezineswekile zinokukhetha iswekile ephantsi okanye iswekile ephakathi yeswekile (iziqhamo ze-kiwi, iPomelo), kwaye zitye malunga ne-200g ngosuku njengesidlo esongezelelweyo.
Yandisa i-calcium yokutya: ukutya kwemihla ngemihla kwe-250-500 yeemililitha ze-skim okanye ubisi olusezantsi.
I-3.
Zama amaxesha ama-3-5 ngeveki kangangemizuzu engama-30 ukuya kwengama-40 ixesha ngalinye. Ukwazi ukubandakanyeka kwimithambo ye-aerobic (njengee-aerobics, ngebhayisikile, ukubaleka, njl. Njl.); Ukuzivocavocaguquguquki Push, tsala, tsala, ukuphakamisa kunye namanye amagqabantshintshi (amaxesha ama-2-3 ngeveki).
Uxinzelelo lwegazi lwasegazini lube kwinqanaba eliphezulu, elilungelelene nokuzilolonga kwaye luthambekele kwi-Cardiovascular kunye neCerebrovacular. Ke ngoko, kungcono ukhethe umthambo wemva kwemini okanye ngokuhlwa. Ukuba uxinzelelo lwegazi lomlingane alunakulawulwa kakuhle okanye lungaphezulu kwe-180 / 110mmhg ngexesha lokuthula, ukuzilolonga kuchasene okwethutyana.
I-4. Ukulala kakuhle kuyanceda ukunciphisa uxinzelelo lwegazi
I-24-iiyure ezingama-40 zokuhlolwa kwegazi kubantu abanomgangatho ophulukene naye uya kufumanisa ukuba uninzi lwabantu alunaso isingqisho se-rubm yokutshintsha kwegazi, kwaye uxinzelelo lwegazi lungaphantsi kunalo mhla. Uxinzelelo lwegazi oluphezulu ebusuku luthintela umzimba wonke ukufumana ukuphumla ngokwaneleyo, nto leyo inokuyonakalisa ngokulula amalungu ekujoliswe kuwo. Emva kokuba i-insomnia, abaguli be-hypertile bahlala befumana iimpawu zoxinzelelo lwegazi kunye nereyithi yentliziyo ekhawulezayo ngosuku olulandelayo. Ke ngoko, abantu abanobuthongo obuqhelekileyo kufuneka bafune uncedo lwezonyango ukuba balawule kwaye bathathe i-hypnotics okanye ugcino lwe-Aids njengoko kuyalelwe ukuba uphucule umgangatho wokulala.
Ukuhlolwa koxinzelelo lwegazi lobuchule kunye nolawulo kunokunceda abaguli bethu be-hypergeed bachitha ihlobo elitshatileyo kwaye ngaphandle kwendlela.
