Ukungalawulwa Uxinzelelo lwegazi oluphezulu (i-HBP okanye i-hyperterension inokubulala. Ukuba ufunyaniswe unengcinezelo ephezulu yegazi, la manyathelo amahlanu alula anokukunceda uyigcine iphantsi kolawulo:
Yazi amanani akho
Uninzi lwabantu luxilongo lunoxinzelelo lwegazi oluphezulu lufuna ukuhlala ngaphantsi kwe-130/80 mm hg, kodwa umboneleli wakho wezempilo unokukuxelela uxinzelelo lwakho lwegazi.
Sebenza kunye nogqirha wakho
Umboneleli wakho wezempilo uya kukunceda wenze isicwangciso sokuthoba uxinzelelo lwegazi.
Yenza indlela embalwa yokuphila itshintsha
Kwiimeko ezininzi oku kuya kuba sisiphakamiso sokuqala sikagqirha, kunokwenzeka ukuba kwenye yezi ndawo:
Gcina ubunzima obunempilo. Zabalazela i-Index Mass Index (BMI) phakathi kwe-188 ne-24.9.
Yitya impilo. Yitya iziqhamo ezininzi, i-veggies kunye nobisi oluphantsi lwamafutha, kwaye ihluthiwe kwaye inamafutha ewonke.
Ukunciphisa isodium. Ngokufanelekileyo, hlala phantsi kwe-1,500 mg ngosuku, kodwa ujolise ubuncinci i-1 000 mg ngosuku.
Phuma. Injongo ubuncinci kangangemizuzu engama-90 ukuya kwengama-150 yemithambo ye-aerobic kunye / okanye imisebenzi yokuchasana neveki kunye / okanye iiseshoni ezintathu ze-Isometric Phicilekileyo ngeveki.
Nciphisa utywala. Sela ungaphezulu kwe-1-2 iziselo ezisele ngosuku. (Enye yabafazi abaninzi, bobabini abantu abaninzi.)
Qhubeka ujonge uxinzelelo lwegazi lakho ekhaya
Thatha ubunini bonyango lwakho ngokulandelela kwakho ifuthe legazi.
Thatha amayeza akho
Ukuba kuya kufuneka uthathe amayeza, thatha ngokuchanekileyo ngendlela utshilo ugqirha wakho.
Ukufumana ulwazi oluthe kratya, nceda utyelele www.sejoygroup.com
