Senza isishwankathelo esifutshane semiba ekufuneka ithathelwe ingqalelo kwimpilo yemihla ngemihla yezigulane ezinoxinzelelo lwegazi.
1. Ukunciphisa ukutya kwe-sodium: Ukutya kwansuku zonke kwetyuwa ngomntu ngamnye akufanele kudlule i-6 grams (isixa setyuwa kwi-cap yebhotile yebhiya), kwaye ubeke ingqalelo ekuthathweni kwee-condiments ezinetyuwa ezifana ne-pickle, i-monosodium glutamate, i-soy sauce kunye neviniga.
2. Ukunciphisa ubunzima: gcina i-index mass body (BMI) <24kg/ ㎡ , isinqe esinqeni (indoda) <90cm, isinqe esinqeni (sesifazana) <85cm.
3. Umthambo ophakathi: umthambo oqhelekileyo ophakathi, imizuzu engama-30 ngexesha ngalinye, izihlandlo ezi-5 ukuya kwezisi-7 ngeveki; nikela ingqalelo ekufudumaleni ngexesha lokuzilolonga; gwema amaxesha aphezulu eziganeko ze-cardiovascular, khetha ukuzivocavoca emva kwemini okanye ngokuhlwa; nxiba indawo epholileyo nekhuselekileyo; musa ukuzisebenzisa kwisisu esingenalutho ukuze ugweme i-hypoglycemia; yeka ukwenza umthambo xa ugula okanye uziva ungaphilanga ngexesha lokuzilolonga.
4. Yeka ukutshaya kwaye ugweme ukutshaya ukutshaya: Emva kokuyeka ukutshaya, ngaphezu kokuhla kwengcinezelo yegazi, ukusebenza kweziyobisi ezichasene ne-antihypertensive kuya kuphuculwa kakhulu.
5. Yeka ukusela: Abasela utywala basengozini enkulu yokufa sistrowuku, yaye kuyacetyiswa ukuba bangaseli utywala. Izigulana ezinoxinzelelo lwegazi oluphezulu ezisela utywala ngoku ziyacetyiswa ukuba zikhwebuke etywaleni.
6. Gcina ukulinganisela kwengqondo: ukunciphisa uxinzelelo lwengqondo kunye nokugcina umoya ovuyayo.
7. Nika ingqalelo kulawulo lwakho loxinzelelo lwegazi: linganisa uxinzelelo lwegazi rhoqo, thatha amayeza e-antihypertensive rhoqo, kwaye ufune unyango kwangethuba.
Ukunyuka okubukhali okanye ukuguquguquka koxinzelelo lwegazi kunokuba yingozi kwaye kusongela ubomi. Izigulane ezinoxinzelelo lwegazi kufuneka zihlawulele le miba ilandelayo ebomini babo: idla ukutya okuninzi okuqukethe i-fiber ekrwada ukukhusela ukuqunjelwa; zama ukuphepha imisebenzi efuna ukuphefumla okwethutyana, njengokuphakamisa izinto ezinzima; hlamba ubuso bakho ngamanzi afudumele kangangoko kunokwenzeka ngeentsuku ezibandayo; phambi nasemva kokuhlamba naxa uhlamba Umahluko phakathi kokusingqongileyo kunye nobushushu bamanzi akufanele ube mkhulu kakhulu; xa usebenzisa ibhafu, kwaye ibhafu inzulu, kuyacetyiswa ukuba udibanise kuphela ngaphantsi kwesifuba.
Ekugqibeleni, nasiphi na isiganeko esinokubangela ukunyuka kwengcinezelo yegazi kufuneka sithathwe ngokungathí sina.
Kwakhona, ungalibali ukujonga i-bp yakho yonke imihla ngokuchanekileyo kwaye kukhuselekile ikhaya digital ukusetyenziswa esweni uxinzelelo lwegazi.
