• Ngoba ingozi yokuphazamiseka kwenhliziyo nemithambo yegazi iphindwe kabili njalo lapho umfutho we-systolic ukhuphuka ngo-20 mmHg futhi umfutho we-diastolic ukhuphuka ngo-10 mmHg.
• Ngoba ukulawula umfutho wegazi lakho kwehlisa ingozi yokushaywa unhlangothi ngo-35% kuya ku-40%, futhi kwehlisa ingozi yezinkinga zezinso, ukuwohloka komqondo okugcwele imithambo, kanye nenkinga yokubona.
• Ekugcineni, ngoba abantu abaningi abamukelayo indlela yokuphila enempilo awusoze waba nomfutho wegazi ophakeme ngaphandle uma unengxenye yofuzo noma umfutho wegazi ophakeme wesibili.

• Umfutho wakho wegazi kufanele ukalwe kanye ngonyaka udokotela womndeni (ngesikhathi sokuhlolwa kwakho kwezempilo ngezikhathi ezithile).

Gcina isisindo esinempilo Ngokufanelekile, ngokuhlanganisa ukuvivinya umzimba njalo nokudla okuhle.

Ukuze usebenze. Umkhuba wokuzivocavoca umzimba olinganiselayo, okungenani imizuzu engama-20, izikhathi ezi-4 kuye kweziyi-7 ngesonto, kunconywa ukuvimbela nokwelapha ukuphazamiseka kwenhliziyo. Ocwaningweni olwenziwa abesilisa abangaphezu kuka-6 abaneminyaka engu-000 kuya kwengama-35, labo abahamba imizuzu engu-60 kuya kwengu-11 ngosuku banciphise amathuba okuba nomfutho wegazi ophakeme ngo-20% uma kuqhathaniswa nabahambayo. bengingasebenzanga⁶. Okuhle kunakho konke, labo abahamba imizuzu engaphezu kwengu-20 ngosuku banciphise ingozi yabo ngama-30%.

Naka izimpawu zokucindezeleka okungapheli. Ubudlelwano phakathi kokucindezeleka nomfutho wegazi ophakeme buyinkimbinkimbi. Konke kubonisa, nokho, ukuthii-adrenaline efihliwe ngaphansi kwengcindezi iphakamisa umfutho wegazi ngenxa yomphumela wayo we-vasoconstrictor. Lapho ukucindezeleka kuba okungapheli, ekugcineni kulimaze imithambo nenhliziyo. Kubalulekile ukuqonda umsuka wokucindezeleka ukuze ukwazi ukuwulawula kangcono.

Yidla ukudla okunosawoti omningi ngokusesilinganisweni. Ukugcina ibhalansi enhle phakathi kokudla kwe-sodium (etholakala kusawoti) kanye ne-potassium (etholakala ezithelweni nemifino) kubalulekile ukugcina umfutho wegazi ngaphakathi kwemingcele evamile. Isilinganiso se-sodium / potassium se-1/5 singaba silungele ukugcina umfutho wegazi omuhle. Kodwa isilinganiso sokudla saseMelika sinesodium ephindwe kabili kune-potassium⁸.

Kunconywa ukunciphisa umthamo we-sodium kuze kufike ku-2 mg ngosuku⁷. Izincomo zakamuva ezivela ohlelweni lwezemfundo lwaseCanada lwe-Canadian Hypertension Education Programme zeluleka ngisho nokuthatha i-sodium yokudla engu-1 mg ngosuku kubantu abadala abaneminyaka engu-500 nangaphansi, kanye no-50 mg ngosuku kulabo abaneminyaka engu-1 kuya ku-300 ubudala. , kanye nama-51 mg ngosuku uma iminyaka yobudala ingaphezu kweminyaka engama-70¹³. Indlela enhle yokunciphisa ukudla okudlayo okunesodium ukugwema konke ukudla osekulungile, amakhaza, amasoso, amashidi, ukudla okusheshayo, nokudla okuthile okusemathinini - okuhlanganisa amasobho avame ukuba nosawoti omningi.

Kuyadingeka futhi ukuthi uqiniseke ukuthi udla ukudla okucebile potassium. I-Cantaloupe, izambane elibhakiwe nekhasi lalo, isikwashi sasebusika, ubhanana nesipinashi esiphekiwe konke kuyimithombo emihle kakhulu.

Yidla ukudla oku-2 kuya koku-3 kwezinhlanzi ngeviki. I-omega-3 abayiqukethe inikeza ukuvikelwa kwenhliziyo nemithambo yegazi, ngokocwaningo oluningi (bheka ishidi Amafutha ezinhlanzi). Dlala izinhlanzi ezinamafutha, njenge-herring, i-mackerel, i-salmon, i-sardine ne-trout.

Yidla kakhulu izithelo nemifino. Ngomnikelo wabo onenzuzo ku-fiber yokudla, ama-antioxidants kanye ne-potassium.

Nciphisa ukudla kwakho amafutha. Ukugcina impilo enhle yenhliziyo nemithambo yegazi.

Linganisela ukuphuza kwakho utshwala. Sincoma ubuningi beziphuzo ezi-2 ngosuku (ubhiya obu-2 noma izingilazi zewayini ezi-2) kwabesilisa, nesiphuzo esingu-1 ngosuku kwabesifazane. Abanye abantu bazohlomula ngokugwema utshwala ngokuphelele.