Izindlela eziyi-7 zemvelo zokwehlisa umfutho wegazi ophakeme (umfutho wegazi ophakeme)

-Delile

• 1. Ukwehlisa isisindo
• 2. Yamukela ukudla kwe-DASH
• 3. Sebenzisa kuphela u-6 g kasawoti ngosuku
• 4. Vocavoca umzimba amahlandla ama-5 ngeveke
• 5. Yeka ukubhema
• 6. Faka kakhulu i-potassium ne-magnesium
• 7. Nciphisa ukucindezeleka

Ukulawulwa kwengcindezi yegazi ngaphandle kwemithi kungenzeka, ngemikhuba efana nokwenza imisebenzi yomzimba amahlandla ama-5 ngeviki, ukwehlisa isisindo nokunciphisa usawoti ekudleni.

Lezi zimo zengqondo zibalulekile ukuvikela umfutho wegazi ophakeme ekubeni umfutho wegazi ophakeme, futhi futhi kungaqondiswa udokotela njengomzamo wokulawula ingcindezi, ngaphambi kokuqala ukwelashwa ngemithi, izinyanga ezi-3 kuya kwezi-6, uma ingcindezi yehla. 160x100 mmHg.

Uma ukusetshenziswa kwemithi sekuqalile, akufanele kuphazanyiswe ngaphandle kolwazi lwezokwelapha, noma kunjalo, lezi zinguquko kwimikhuba yokuphila nazo zibaluleke kakhulu ekwelashweni ukuze zikwazi ukulawula ingcindezi ngendlela efanele, nokuvumela nokwehliswa komfutho wegazi. imithamo yemithi.

1. Ukwehlisa isisindo

Ukwehla kwesisindo nokulawula isisindo kubaluleke kakhulu, njengoba kukhona ubudlelwane obuqondile phakathi kwesisindo nomfutho wegazi, okuvame ukwanda kubantu abakhuluphele ngokweqile.

Ngaphezu kokwehla kwamafutha omzimba esewonke, kubalulekile futhi ukunciphisa ubukhulu bezingqimba zesisu, ngoba amafutha esiswini amele ingozi enkulu yezifo zenhliziyo, njengokuhlaselwa yinhliziyo.

Ukuqinisekisa isisindo esilawulwayo, kuyadingeka ukuba nesisindo esihambelana nenkomba yomzimba ophakathi kuka-18.5 no-24.9mg / kg2, okusho ukuthi umuntu unesisindo esifanele sobude bakhe. Ukuqonda kangcono ukuthi lokhu kubalwa kuyini futhi wazi ukuthi ukhuluphele ngokweqile yini nokuthi uyibala kanjani i-BMI.

Umjikelezo wesisu, olinganiswa ngesilinganiso seteyipu esifundeni sokuphakama kwenkaba, kufanele ube ngaphansi kuka-88 cm, kwabesifazane, no-102 cm, emadodeni, ukukhombisa amafutha esiswini ngenani eliphephile empilweni.

2. Yamukela ukudla kwe-DASH

Ukudla kwesitayela se-DASH kunikeza ukudla okunothe ngezithelo, imifino, okusanhlamvu okuphelele nemikhiqizo yobisi, efana ne-yoghurt yemvelo noshizi omhlophe, namafutha amancane, ushukela nenyama ebomvu, okufakazelwe ukuthi kunomthelela ekwehliseni isisindo nomfutho wegazi ukulawula.

Kubalulekile futhi ukugwema ukusetshenziswa kokudla okusemathinini, okusemathinini noma okufriziwe okulungele ukusetshenziswa, njengoba kuqukethe okweqile kwe-sodium kanye nezivimbelakuvunda okuholela ekwandeni kwengcindezi, futhi okufanele kugwenywe.

Ngaphezu kwalokho, kubalulekile ukuphuza u-1.5 kuya ku-2 amalitha amanzi ngosuku, ukugcina umzimba unamanzi, ulinganisela futhi uvumela izitho ukuthi zisebenze kahle.

3. Sebenzisa kuphela u-6 g kasawoti ngosuku

Kubaluleke kakhulu ukulawula ukusetshenziswa kukasawoti ukuze kufakwe ngaphansi kuka-6 g kasawoti ngosuku, okulingana nethisipuni elilodwa elingajulile, futhi lilingana no-2 g we-sodium.

Ngalokhu, kubalulekile ukugcina nokubala inani likasawoti okukhona emaphaketheni wokudla, ngaphezu kokugwema ukusebenzisa usawoti ukwenza isizini ukudla, nokusetshenziswa kwezinongo ezifana nekhumini, u-garlic, u-anyanisi, iparsley, upelepele, i-oregano kufanele khetha., ama-basil noma amaqabunga e-bay, isibonelo. Funda ukuthi ungakhula kanjani futhi ulungise izinongo ukufaka usawoti esikhundleni.

Ukushintsha imikhuba yokudla kunganciphisa umfutho wegazi kuze kufike ku-10 mmHg, kwenze kube umlingani omkhulu ukugwema noma ukugwema imithamo ephezulu yemithi. Bheka eminye imihlahlandlela kusuka kumenyu yokudla okunomsoco nokudla ukuze ulawule umfutho wegazi ophezulu.

4. Vocavoca umzimba amahlandla ama-5 ngeveke

Ukuzijwayeza ukwenza imisebenzi yomzimba, okungenani imizuzu engama-30 kuya ehoreni elilodwa ngosuku, amahlandla ama-5 ngesonto, kubalulekile ukusiza ukulawula ingcindezi, kunciphise kusuka ku-7 kuye ku-10 mmHg, okungasiza ekugwemeni ukusetshenziswa kwezidakamizwa ngokuzayo noma ukunciphisa umthamo wemithi.

Lokhu kungenxa yokuthi ukuvivinya umzimba kuthuthukisa ukujikeleza kwegazi ngemithambo futhi kusiza inhliziyo ukuthi isebenze kahle, ngaphezu kokusiza ukulawula amazinga ama-hormone akhuphula ingcindezi, njenge-adrenaline ne-cortisol.

Ezinye izinketho ezinhle kakhulu ukuhamba, ukugijima, ukuhamba ngebhayisikili, ukubhukuda noma ukudansa. Okufanelekile ukuthi ukuzivocavoca nge-anaerobic, okunesisindo esithile, nakho kuhlotshaniswa, kabili ngesonto, okungcono ngemuva kokukhishwa kwezokwelapha kanye nokuholwa nguthisha womzimba.

5. Yeka ukubhema

Ukubhema kubangela ukulimala nokusebenza kahle komkhumbi wegazi, ngaphezu kokungenela ezindongeni zawo, okudala ingcindezi eyengeziwe, ngaphezu kokuba yinto ebaluleke kakhulu engozini yezifo ezahlukahlukene zenhliziyo, zemithambo kanye nomdlavuza.

Ukubhema ugwayi akuhlobene nje nokwanda kwengcindezi yegazi, kepha ezimweni eziningi, kungakhansela nomphumela wezidakamizwa kulabo asebevele belashwa.

Ngaphezu kwalokho, kubalulekile ukuthi kulawulwe umkhuba wokuphuza utshwala, njengoba futhi kuyimbangela yokwenyuka kwengcindezi yegazi. Ngakho-ke, ukusetshenziswa kwayo kufanele kube ngokulinganisela, kungadluli inani lama-gramu angama-30 otshwala ngosuku, okulingana namathini amabili kabhiya, izingilazi ezi-2 zewayini noma umthamo owodwa we-whisky.

6. Faka kakhulu i-potassium ne-magnesium

Ukushintshwa kwalezi zimaminerali, okungcono ngokudla, yize bungekho ubufakazi obuphelele, kubukeka sengathi kuhlotshaniswa nokulawulwa kwengcindezi okungcono, ngoba zibalulekile ekwenzeni umzimba, ikakhulukazi ohlelweni lwemizwa, emithanjeni yegazi nasemisipha yenhliziyo.

Isincomo sansuku zonke se-magnesium sifinyelela ku-400mg emadodeni kanye no-300 mg kwabesifazane kanti isincomo se-potassium singama-4.7 amagremu ngosuku, okuvame ukutholakala ngokudla okunothile ngemifino nembewu. Bheka ukuthi yikuphi ukudla okune-magnesium ne-potassium eningi.

7. Nciphisa ukucindezeleka

Ukukhathazeka kanye nengcindezi kwandisa amazinga amanye amahomoni, njenge-adrenaline ne-cortisol, okusheshisa ukushaya kwenhliziyo futhi kuvimbele imithambo yegazi, kukhuphule umfutho wegazi.

Ukuphikelela kwalesi simo nakho kungakhuphula ingcindezi ngokwengeziwe, okwenza ukwelashwa kube nzima kakhulu futhi kwenyuse nengozi yezifo zenhliziyo, njengokuhlaselwa yinhliziyo nokushaywa unhlangothi.

Ukulwa nengcindezi, kunconywa ukuzivocavoca umzimba, imisebenzi efana nokuzindla ne-yoga, ngaphezu kohambo oluvuselelayo nemibuthano yokuzijabulisa, ngokwesibonelo, okusiza ukulawula imizwa nokulawula amazinga ama-hormone emzimbeni. Ezimweni ezinzima, kunconywa futhi ukuthi ufune usizo lochwepheshe, ngokuthola ukwelashwa kwengqondo nokubonisana nodokotela wezifo zengqondo.