Akulawulwa Umfutho wegazi ophakeme (i-HBP noma umfutho wegazi ophakeme) ungabulala. Uma utholwe unomfutho wegazi ophakeme, lezi zinyathelo ezinhlanu ezilula zingakusiza ugcine ulawule:
Yazi izinombolo zakho
Iningi labantu elitholakele linomfutho wegazi ophakeme lifuna ukuhlala ngaphansi kwe-130/80 mm hg, kepha umhlinzeki wakho wezokunakekelwa kwempilo angakutshela umfutho wegazi lakho.
Sebenza nodokotela wakho
Umhlinzeki wakho wezokunakekelwa kwezempilo uzokusiza wenze uhlelo ukwehlisa umfutho wegazi lakho.
Yenza izinguquko ezimbalwa zokuphila
Ezimweni eziningi lokhu kuzoba yisincomo sokuqala sikadokotela wakho, cishe kwesinye salezi zindawo:
Gcina isisindo esinempilo. Lwela inkomba yesisindo somzimba (BMI) phakathi kuka-18,5 no-24.9.
Yidla unempilo. Yidla izithelo eziningi, ama-veggies kanye nobisi olunamafutha aphansi, futhi kugcwele kancane futhi kunamafutha aphelele.
Yehlisa i-sodium. Ngokufanelekile, hlala ngaphansi kwe-1,500 mg ngosuku, kepha uhlose okungenani okungenani i-1,000 mg ngosuku ukuncishiswa kosuku.
Sebenza. Ihlose okungenani imizuzu engama-90 kuya kwayi-150 ye-Aerobic kanye / noma i-Hramic Ukumelana nokuzivocavoca ngeviki kanye / noma izikhathi ezintathu zokuzivocavoca umzimba we-isometric ngeviki.
Khawulela utshwala. Phuza ungabi ngaphezu kweziphuzo ezi-1-2 ngosuku. (Omunye wabesifazane abaningi, ababili ngamadoda amaningi.)
Qhubeka ubheke umfutho wegazi lakho ekhaya
Thatha ubunikazi bokwelashwa kwakho ngokulandela umkhondo wakho ukushaya kwegazi.
Thatha umuthi wakho
Uma kufanele uphuze umuthi, thatha ngendlela udokotela wakho asho ngqo.
Ngemininingwane engaphezulu, sicela uvakashele www.sejogroup.com
