Kutheni le nto ukuzivocavoca kunokunciphisa uxinzelelo lwegazi?

Ukucutha Izinto eziphambili zibandakanya:

1. Inkqubo yenkqubo ye-Automic ye-Automity: Ukuzilolonga kunciphisa umsebenzi wendlela onovelwano, ukuthoba amanqanaba e-catecholamine kunye nemvakalelo yomzimba kwezihomo ezinxulumene noxinzelelo.

2. Ukuphuculwa kweemvakalelo ze-cholesterol kunye ne-Insulin: Ukuzivocavoca okwenziwayo 'amanqanaba amanqam' (HDL) '(i-HDL), kwaye inciphisa ukunganyangeki kwe-isulin, inceda ukuthintela iAtherosclerosis.

3. Impilo ye-vascular ephuculweyo: Ukuzilolonga rhoqo kunyusa inqanawa yegazi, kuphucula ukujikeleza, kunye nokuphucula ukuhanjiswa kweoksijini ngokwanda kwemithambo yegazi.

4. Izibonelelo zeHormonal: Ukuzivocavoca kuphakamisa amanqanaba eekhemikhali eziluncedo ezinjenge-Endorphins kunye neSerotonin ngelixa kuncitshiswa kwezinto zoxinano njenge-renin kunye ne-AlDosterone, igalelo kunciphiso loxinzelelo lwegazi.

5. Isiqabu soxinzelelo: Umsebenzi wenyama unciphisa uxinzelelo, uxinzelelo, kunye noxinzelelo lweemvakalelo, ukukhuthaza uzinzo lwengcinezelo yegazi.

Owona mfuziselo ulungileyo wokuthoba uxinzelelo lwegazi

Ayizizo zonke izinto zokuzilolonga zilungele ukulawula i-hypertension. Imithambo ye-Aerobic yeyona isebenzayo kwaye ibandakanya:

1. Ukuhamba: Indlela elula, ephantsi; Isantya se-Brisk siyacetyiswa ngenxa yeziphumo ezingcono.

2. Ukubaleka: Kunyusa unyamezelo lwentliziyo kwaye uzinzisa uxinzelelo lwegazi. Qala kancinci kwaye ujonge imizuzu eyi-15 ukuya kwengama-30 kwiseshoni nganye.

3. Ukuhamba ngebhayisikile: Ukuphucula umsebenzi we-Cardiovascular. Gcina isimo sengqondo esifanelekileyo kwaye udlule ngokulinganayo kangangemizuzu engama-30-60 kwindawo ephakathi.

4. I-TAI CI: UPhando ubonisa ixesha elide i-tai chi chi chi chitic kakhulu iphantsi uxinzelelo lwegazi kubantu abadala abadala.

5. I-Yoga: ilungele ukuncitshiswa koxinzelelo, ngakumbi iluncedo kubafazi be-hyperterension.

6. Ukuzilolonga ngokuthe tye: Imisebenzi efana nokuqubha okanye ilele-ezantsi i-guymnustics inciphisa uxinzelelo lwentliziyo kwaye linceda ukulawula uxinzelelo lwegazi.

Ukuzivocavoca ukunqanda

Imisebenzi ye-Anaerobic, enjengokuphakamisa okukhulu okanye ukukhawuleza, kunye nokuzivocavoca kubandakanya indawo eguqukayo okanye ukubanjwa, kunokubangela uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe uxinzelelo lwegazi kwaye kufuneka kuthintelwe. Imisebenzi enjengokuqubha kobusika kunye ne-YANGKO yokudanisa nayo ayicetyiswa.

Iingcebiso emva kokuzivocavoca zabaguli beenyawo

• Kunqande ukuhlamba ezishushu kwangoko emva kokuzivocavoca, njengoko kunokubangela ukuhanjiswa kwegazi kwaye kukhokelele kwi-ISChemia entliziyweni nengqondo. Endaweni yoko, phumla kuqala kwaye ukhethe i-Biedy Right Right Bight (imizuzu emi-5 ukuya kweli-10).

• Soloko uqhagamshelane nogqirha ngaphambi kokuqala inkqubo yokuzilolonga. Yabelana ngedatha yakho yoxinzelelo lwegazi ukusuka kuxinzelelo lwegazi oluthembekileyo lolwahlulelo olusekwe.

Izikhumbuzo ezibalulekileyo

1. Amayeza Okuqala: Ukuzivocavoca Zisebenzise amayeza kodwa akuyi kuthabathel 'indawo. Ungaze uyeke ukuthatha amayeza ngaphandle kokubonisana nogqirha.

2. Ayisiyomntu wonke: Unyango lwenziwa lulungele izigulana ezinesigaba esizinzileyo Izigulana ezinolangazelelo olungazinzanga okanye eziqatha, i-wireythmias, ukungaphumeleli kwentliziyo, okanye uxinzelelo lwegazi ngaphezulu kwe-220/10 MMHG ngexesha lokuzivocavoca kufuneka kuphephe ukusebenza.

3. Indlela yokulungelelaniswa: Iiplani zokuzicwangcisa kufuneka zibekiwe. Yintoni esebenzayo kwabanye isenokungakulungeli.

Jonga impilo yakho
A Ukubek 'imbeko negazi kulungiso lwegazi kubalulekile ekulandeleleni inkqubela phambili kunye nokuqinisekisa ukuzilolonga okukhuselekileyo. Khetha izixhobo zebanga lezempilo ze-guytech yezempilo ukuze kuhlolwe impilo ngokuthembekileyo.