Xa ihlobo lifika, izigulana ezinoxinzelelo lwegazi zihlala zifumana ukuhla koxinzelelo lwegazi xa kuthelekiswa nobusika xa zilinganisa uxinzelelo lwegazi emini. Uninzi lwezigulana ezinoxinzelelo lwegazi oluphezulu zikholelwa ukuba ngexesha lasehlotyeni, uxinzelelo lwegazi luphantsi kwaye banokunciphisa amayeza kunye nedosi ngokwabo. UGqr. Li wabonisa: Ehlotyeni, uxinzelelo lwegazi luya kuba phezulu ebusuku. Ukwehliswa kweziyobisi okungagunyaziswanga kuqheleke kwi-stroke kunye nezinye izifo ze-cardio cerebral Vascular. Ulawulo oluzinzileyo loxinzelelo lwegazi ebusuku lugxininiso lolawulo lwegazi ehlotyeni.
Kutheni amayeza angayeki xa uxinzelelo lwegazi lwehla ehlotyeni?
Uxinzelelo lwegazi lomntu luyahluka rhoqo ngamaxesha ahlukeneyo kunye namaxesha ahlukeneyo emini. Uphando lubonisa ukuba ehlotyeni, uxinzelelo lwegazi lwemini lwezigulane ezinoxinzelelo lwegazi luya kuba ngaphantsi kunobusika. 'Oku kunokuthi ngenxa yokuba abantu bahlambalaza ngakumbi ehlobo kwaye baphuze amanzi amancinci, okukhokelela ekunciphiseni umthamo wegazi. Ukongeza kumgaqo ' Ukwandiswa kweThermal ', imithana yegazi ivame ukwanda kwiintsuku ezishushu, kwaye ezi zinto zimbini ziya kukhokelela ekunciphiseni uxinzelelo lwegazi.
Uphando lufumanise ukuba uxinzelelo lwegazi lwasebusuku kwizigulana ezinoxinzelelo lwegazi luphezulu kakhulu ehlotyeni kunasebusika. Uxinzelelo lwegazi oluphezulu ngeengokuhlwa zasehlotyeni lunokunxulunyaniswa nokwehla komgangatho wokulala kunye nemincili engqondweni. Ukongezelela, ukuncitshiswa okanye ukuyekwa kweziyobisi ezichasayo kukwasisizathu esibalulekileyo sokunyuka koxinzelelo lwegazi ebusuku.
Ulawulo oluzinzileyo loxinzelelo lwegazi lwasebusuku ngumba ophambili wolawulo loxinzelelo lwegazi ehlotyeni. Iimonitha zoxinzelelo lwegazi eziphathwayo ezinobuhlobo zithandwa kwaye ziluncedo kwaye izigulana ezinoxinzelelo lwegazi kufuneka zijonge uxinzelelo lwegazi ngakumbi ehlotyeni. Emva kokuba i-Hypotension yeempawu zenzeke, iingcali ze-cardiovascular kufuneka zigqibe ukuba zilungelelanise isicwangciso samayeza kunokuba zinciphise amachiza athomalalisayo ngaphandle kokugunyaziswa. Ukongeza, izigulane kufuneka zikhethe iyeza lexesha elide elilawulwa kanye ngosuku kwaye lihlala iiyure ezingama-24 ukufezekisa ukunciphisa uxinzelelo lwegazi oluzinzileyo imini nobusuku.
Ezi ngcebiso zi-4 zilandelayo kufuneka ziqatshelwe xa ulawula uxinzelelo lwegazi ehlotyeni:
1. Nika ingqalelo ekupholiseni nasekuphepheni ubushushu
(1) Zama ukunciphisa ukuphuma xa ubushushu buphezulu
Kungcono ukuba ungahambi kwilanga elitshisayo ukusuka kwi-10am ukuya kwi-4pm. Ukuba kufuneka uphume ngeli xesha, kufuneka wenze umsebenzi olungileyo wokhuseleko, njengokudlala isithambiso selanga, ukuthwala umnqwazi welanga, ukunxiba iindondo zelanga, njl.
(2) Umahluko wamaqondo obushushu phakathi kwe-air conditioning yangaphakathi nangaphandle akufunekanga ube mkhulu kakhulu
Kuyacetyiswa ukuba kusetyenziswe isixhobo sokupholisa umoya esinomahluko wobushushu phakathi kwangaphakathi nangaphandle kwamaqondo obushushu angekho ngaphezulu kwe-5 ℃. Nokuba imozulu ishushu, iqondo lobushushu langaphakathi le-air conditioner akufanele libe ngaphantsi kwe-24 ℃.
2. Kuyacetyiswa ukuba ube nokutya okulula kwaye utye imifuno kunye neziqhamo ezininzi
Ukunciphisa ukutya kwe-sodium: akukho ngaphezu kwe-3 grams ngosuku.
Ukunciphisa iikhalori ezipheleleyo: Ubungakanani bemihla ngemihla yeoli yokupheka kufuneka ibe ngaphantsi kwe-25 grams (isiqingatha se-liang, esilingana ne-2.5 tablespoons), ukunciphisa ukutya kwezilwanyana kunye neoli, kwaye ukhethe ioli yeoli ngokumodareyitha.
Ibhalansi yesondlo: Yidla isixa esifanelekileyo seprotheyini (kuquka amaqanda kunye nenyama), kwaye utye i-8-1 jin yemifuno emitsha kunye ne-1-2 yeziqhamo yonke imihla. Izigulana ezinoxinzelelo loxinzelelo lwegazi ezinesifo seswekile zinokukhetha iswekile ephantsi okanye iziqhamo ezineswekile ephakathi (iziqhamo zekiwi, ipomelo), kwaye zitye malunga ne-200g ngosuku njengesidlo esongezelelweyo.
Ukwandisa i-calcium intake: Ukutya kwansuku zonke kwe-250-500 milliliters ye-skim okanye ubisi oluncinci.
3. Zilolonge ngokuphakathi kwaye 'sebenzisa imithambo yegazi'
Zama 3-5 amaxesha ngeveki 30-45 imizuzu ngexesha ngalinye. Ukwazi ukwenza umthambo we-aerobic (ofana ne-aerobics, ibhayisekile, ukubaleka, njl.); Ukuzivocavoca okuguquguqukayo (i-2-3 amaxesha ngeveki, ixesha ngalinye ukunweba kufikelela kwisimo se-taut, ubambe imizuzwana eyi-10-30, kwaye uphinde ulula inxalenye nganye ngamaxesha angama-2-4); Ukutyhala, ukutsalwa, ukutsala, ukuphakamisa kunye neminye imisebenzi yamandla (i-2-3 amaxesha ngeveki).
Uxinzelelo lwegazi lwasekuseni lukwinqanaba eliphezulu, elingafanelekanga ukwenza umthambo kwaye lixhomekeke kwiziganeko ze-cardiovascular and cerebrovascular. Ngoko ke, kungcono ukhethe umthambo emva kwemini okanye ngokuhlwa. Ukuba uxinzelelo lwegazi lwesigulane alukwazi ukulawulwa kakuhle okanye ludlula i-180 / 110mmHg ngexesha lokuzola, umthambo uyachaswa okwexeshana.
4. Ukulala kakuhle kunceda ukunciphisa uxinzelelo lwegazi
Ukujongwa kwe-ambulatory blood pressure yeeyure ezingama-24 zabantu abanomgangatho ophantsi wokulala kuya kufumanisa ukuba uninzi lwabantu abanalo isigqi se-Circadian ekuguquguqukeni koxinzelelo lwegazi, kwaye uxinzelelo lwegazi ebusuku alukho ngaphantsi kunolo emini. Uxinzelelo lwegazi oluphezulu ebusuku luthintela wonke umzimba ekubeni uphumle ngokwaneleyo, nto leyo enokonakalisa ngokulula amalungu ekujoliswe kuwo. Emva kokungalali, izigulane ezinoxinzelelo lwegazi zihlala zifumana iimpawu zokunyuka kwengcinezelo yegazi kunye nesantya sentliziyo ngokukhawuleza ngosuku olulandelayo. Ngoko ke, abantu abanobuthongo obunzima kufuneka bafune uncedo lwezonyango ukulawula kunye nokuthatha i-hypnotics okanye izixhobo zokulala njengoko ziyalelwe ukuphucula umgangatho wokulala.
Ukujongwa koxinzelelo lwegazi kubuchwephesha kunye nolawulo kunokunceda izigulana zethu ezinoxinzelelo lwegazi zichithe ihlobo elitshisayo ngokukhululeka nangokusebenza nzima.
