Iindlela ezi-7 zendalo zokunciphisa uxinzelelo lwegazi (uxinzelelo lwegazi)

Umxholo

• 1. Ukunciphisa umzimba
• 2. Sebenzisa ukutya kwe-DASH
• Sebenzisa i-6 g yetyuwa kuphela ngosuku
• 4. Yenza umthambo amaxesha ama-5 ngeveki
• 5. Yeka ukutshaya
• 6.Galela i-potassium eninzi kunye nemagniziyam
• 7. Nciphisa uxinzelelo

Ukulawulwa koxinzelelo lwegazi ngaphandle kwamayeza kunokwenzeka, ngemikhwa enjengokuziqhelanisa nezinto zomzimba amaxesha ama-5 ngeveki, ukunciphisa umzimba kunye nokunciphisa ityuwa ekutyeni.

Ezi zimo zengqondo zibalulekile ekuthinteleni uxinzelelo lwegazi lwangaphambi kwexesha ukuba lube luxinzelelo oluphezulu lwegazi, kwaye kunokukhokelwa ngugqirha njengelinge lokulawula uxinzelelo, ngaphambi kokuqala unyango ngamachiza, kangangeenyanga ezi-3 ukuya kwezi-6, ukuba uxinzelelo luyehla. 160x100 mmHg.

Ukuba ukusetyenziswa kwamayeza sele kuqalile, akufuneki ukuba kuphazanyiswe ngaphandle kolwazi lwezonyango, nangona kunjalo, olu tshintsho kwimikhwa yobomi lukwabaluleke kakhulu kunyango ukuze lukwazi ukulawula uxinzelelo ngokuchanekileyo, lide livumele nokwehliswa koxinzelelo lwegazi. amathamo amayeza.

1. Ukunciphisa umzimba

Ukunciphisa umzimba kunye nokulawula ubunzima kubaluleke kakhulu, njengoko kukho ubudlelwane obuchanekileyo phakathi kwesisindo kunye noxinzelelo lwegazi, oluhlala landa kubantu abakhulu kakhulu.

Ukongeza ekunciphiseni amanqatha omzimba, kukwabaluleke kakhulu ukunciphisa ubungakanani besazinge sesisu, njengoko amanqatha esisu amele umngcipheko omkhulu wezifo zentliziyo, ezinje ngokuhlaselwa yintliziyo.

Ukuqinisekisa ubunzima obulawulwayo, kuyafuneka ukuba ube nobunzima obuhambelana nesalathiso sobunzima bomzimba phakathi kwe-18.5 kunye ne-24.9mg / kg2, oko kuthetha ukuba umntu unexabiso elifanelekileyo lokuphakama. Ukuqonda ngcono ukuba oku kubalwa yintoni kwaye uyazi ukuba utyebe kakhulu kunjani kwaye uyibala njani i-BMI.

Isangqa sesisu, esilinganiswe ngetape yokulinganisa kwingingqi yokuphakama kwe-umbilicus, kufuneka sibe ngaphantsi kwe-88 cm, kwabasetyhini, kunye ne-102 cm, emadodeni, ukubonisa amanqatha esisu kwinani elikhuselekileyo kwimpilo.

2. Sebenzisa ukutya kwe-DASH

Ukutya kwesimbo se-DASH kunika ukutya okunotye iziqhamo, imifuno, ukutya okuziinkozo kunye neemveliso zobisi, ezinje ngeyogathi yendalo kunye namasi amhlophe, kunye namafutha asezantsi, iswekile kunye nenyama ebomvu, engqineke inegalelo ekunciphiseni ubunzima kunye noxinzelelo lwegazi ulawulo.

Kukwabalulekile ukunqanda ukusetyenziswa kokutya okunkonkxiweyo, okusemathinini okanye okuneqhwa okulungele ukusetyenziswa, njengoko ziqulathe ukugcwala kwesodiyam kunye nezinto ezisigcina zikhokelele kuxinzelelo, kwaye kufuneka zithintelwe.

Ukongeza, kubalulekile ukusela i-1.5 ukuya kwi-2 yeelitha zamanzi ngosuku, ukugcina umzimba unamanzi, ulinganisile kwaye uvumela amalungu ukuba asebenze ngokufanelekileyo.

Sebenzisa i-6 g yetyuwa kuphela ngosuku

Kubaluleke kakhulu ukulawula ukusetyenziswa kwetyuwa ukuze kungagalelwa ityuwa ngaphantsi kwe-6 g ngosuku, engqinelana netispuni enye engekho nzulu, kwaye ilingana ne-2 g yesodiyam.

Kule nto, kubalulekile ukugcina kunye nokubala inani leetyuwa ezikhoyo ekupakishweni kokutya, ukongeza kuthintelo lokusebenzisa ityuwa ukulungiselela ukutya, kunye nokusetyenziswa kweziqholo ezinje ngekumin, igalikhi, itswele, iparsley, ipepile, i-oregano kufuneka kukhethwe., i-basil okanye i-bay amagqabi, umzekelo. Funda ngendlela yokukhulisa nokulungisa iziqholo endaweni yetyuwa.

Ukutshintsha imikhwa yokutya kunokunciphisa uxinzelelo lwegazi ukuya kuthi ga kwi-10 mmHg, kuyenza ukuba ibe lihlakani elikhulu ukunqanda okanye ukunqanda amayeza aphezulu. Jonga ezinye izikhokelo kwisondlo sokutya kunye nemenyu yokutya ukulawula uxinzelelo lwegazi.

4. Yenza umthambo amaxesha ama-5 ngeveki

Ukuziqhelanisa nemisebenzi yomzimba, ubuncinci imizuzu engama-30 ukuya kwiyure enye ngosuku, amaxesha ama-5 ngeveki, kubalulekile ukunceda ukulawula uxinzelelo, ukunciphisa ukusuka kwi-7 ukuya kwi-10 mmHg, enokuthi ibe negalelo kuthintelo lokusetyenziswa kweziyobisi kwixa elizayo okanye ukunciphisa idosi amayeza.

Kungenxa yokuba umthambo uphucula ukujikeleza kwegazi ngemikhumbi kwaye inceda intliziyo ukuba isebenze kakuhle, ukongeza ekuncedeni ukulawula amanqanaba amahomoni anyusa uxinzelelo, njengeadrenaline kunye necortisol.

Olunye ukhetho oluhle kakhulu kukuhamba, ukubaleka, ukukhwela ibhayisikile, ukuqubha okanye ukudanisa. Into efanelekileyo kukuba umthambo we-anaerobic, onobunzima, unxulunyaniswa, kabini ngeveki, ngakumbi emva kokukhutshwa kwezonyango kunye nokukhokelwa ngutitshala.

5. Yeka ukutshaya

Ukutshaya kubangela ukonzakala kunye nokungasebenzi kakuhle kwenqanawa yegazi, ukongeza kwisivumelwano kwiindonga zayo, ezibangela uxinzelelo olonyukayo, ukongeza ekubeni ngumngcipheko obalulekileyo kwizifo ezahlukeneyo zentliziyo, zezifo ezikhulayo kunye nomhlaza.

Ukutshaya umdiza akuhambelani kuphela nokunyuka koxinzelelo lwegazi, kodwa kwiimeko ezininzi, kunokucima isiphumo samachiza kwabo sele befumana unyango.

Ukongeza, kubalulekile ukuba umkhwa wokusela iziselo ezinxilisayo ulawulwe, nanjengoko ikwangunobangela wokunyuka kwegazi. Ngenxa yoko, ukusetyenziswa kwayo kufanele ukuba kube phakathi, kungagqithi kwisixa se-30 yeegramu zotywala ngemini, elingana neetoti ezimbini zebhiya, iiglasi ezi-2 zewayini okanye idosi e-1 yewhiskey.

6.Galela i-potassium eninzi kunye nemagniziyam

Ukutshintshwa kwezi zimbiwa, ngokukhethekileyo ngokutya, nangona kungekho bungqina bupheleleyo, kubonakala ngathi kunxulunyaniswa nolawulo loxinzelelo olungcono, njengoko zibalulekile kwimetabolism, ngakumbi kwinkqubo yemithambo-luvo, kwimithambo yegazi nakwimisipha yentliziyo.

Ingcebiso yemagniziyam yemihla ngemihla ifikelela kwi-400mg emadodeni kunye ne-300 mg kwabasetyhini kwaye ingcebiso nge potassium imalunga ne-4.7 yeegram ngosuku, edla ngokufunyanwa kukutya okunotye imifuno nembewu. Jonga ukuba kukuphi ukutya okuphezulu kwi-magnesium kunye ne-potassium.

7. Nciphisa uxinzelelo

Ukuxhalaba noxinzelelo kunyusa amanqanaba ezinye iihomoni, ezinjengeadrenaline kunye necortisol, ekhawulezisa ukubetha kwentliziyo kunye nokuxinana kwemithambo yegazi, inyusa uxinzelelo lwegazi.

Ukuqhubeka kwale meko kunokunyusa uxinzelelo ngakumbi nangakumbi, nto leyo eyenza ukuba unyango lube nzima ngakumbi kwaye inyuse umngcipheko wezifo zentliziyo, ezinje ngokuhlaselwa yintliziyo kunye nokufa icala.

Ukulwa noxinzelelo kuyacetyiswa ukuba uzilolonge ngokwasemzimbeni, imisebenzi efana nokucamngca kunye neyoga, ukongeza kuhambo oluvuselelayo kunye neendibano zentlalo, umzekelo, ezinceda ukulawula iimvakalelo kunye nokulawula amanqanaba ehomoni emzimbeni. Kwiimeko ezinzima, kukwacetyiswa ukuba ufune uncedo lobuchwephesha, ngokunyanga ngengqondo kunye nokubonisana nogqirha wengqondo.