Ukungalawuleki Uxinzelelo lwegazi oluphezulu (HBP okanye uxinzelelo lwegazi) lunokubulala. Ukuba ufunyaniswe ukuba unoxinzelelo lwegazi oluphezulu, la manyathelo mahlanu alula anokukunceda ukuba uhlale uphantsi kolawulo:
Zazi iinombolo zakho
Uninzi lwabantu abafunyaniswa benoxinzelelo lwegazi oluphezulu bafuna ukuhlala ngaphantsi kwe-130/80 mm Hg, kodwa umboneleli wakho wezempilo unokukuxelela uxinzelelo lwegazi olujolise kuko.
Sebenza nogqirha wakho
Umboneleli wakho wezempilo uya kukunceda wenze isicwangciso sokwehlisa uxinzelelo lwegazi.
Yenza utshintsho oluthile kwindlela yokuphila
Kwiimeko ezininzi oku kuya kuba yingcebiso yokuqala kagqirha wakho, mhlawumbi kwenye yezi ndawo:
Gcina ubunzima obunempilo. Zama ukufumana i-body mass index (BMI) phakathi kwe-18.5 kunye ne-24.9.
Yitya okunempilo. Yitya iziqhamo ezininzi, imifuno kunye nobisi olunamafutha aphantsi, kunye nokuhlutha okuncinci kunye namafutha ewonke.
Ukunciphisa i-sodium. Ngokufanelekileyo, hlala phantsi kwe-1,500 mg ngosuku, kodwa ujolise ubuncinane i-1,000 mg ngosuku lokunciphisa.
Qalisa. Injongo ubuncinane kwi-90 kwimizuzu ye-150 ye-aerobic kunye / okanye i-dynamic resistance exercise ngeveki kunye / okanye iiseshini ezintathu zokuzivocavoca kwe-isometric zokuxhatshazwa ngeveki.
Nciphisa utywala. Ukusela akukho ngaphezu kwe-1-2 iziselo ngosuku. (Inye yabasetyhini abaninzi, amabini kumadoda amaninzi.)
Qhubeka ujonga uxinzelelo lwegazi lakho ekhaya
Thatha ubunini bonyango lwakho ngokulandela umkhondo wakho ifuthe legazi.
Thatha iyeza lakho
Ukuba kufuneka uthathe amayeza, wathathe kanye ngendlela ugqirha wakho athi ngayo.
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