Yiziphi izimpawu zomfutho ophakeme, futhi umfutho ophakeme ungelashwa kanjani ekhaya?

Uyini umfutho wegazi ophezulu?
Umfutho wegazi ungamandla igazi elimpontshwa ngawo lisuka enhliziyweni liye emithanjeni. Ukufundwa komfutho wegazi okuvamile kungaphansi kuka-120/80 mmHg.

Uma umfutho wegazi uphakeme, igazi lihamba emithanjeni ngamandla. Lokhu kubeka ingcindezi eyengeziwe ezicutshini ezithambile emithanjeni futhi kulimaza imithambo yegazi.

Eyaziwa kakhulu ngokuthi "umbulali othule," ngokuvamile ayibangeli izimpawu kuze kube yilapho umonakalo omkhulu wenhliziyo sewenzekile. Ngaphandle kwezimpawu ezisobala, abantu abaningi abazi ukuthi banomfutho wegazi ophezulu.

1. Ezemidlalo
Ukuzivocavoca imizuzu engama-30 kuya kwengama-60 ngosuku kuyingxenye ebalulekile yempilo enempilo.

Ngaphandle kokusiza ukwehlisa umfutho wegazi, ukuvivinya umzimba njalo kuzuzisa isimo sakho sengqondo, amandla, nokulinganisela. Yehlisa ingozi yesifo sikashukela nezinye izinhlobo zenhliziyo.

Uma ubungasebenzi isikhathi eside, khuluma nodokotela wakho mayelana nesimiso sokuzivocavoca esiphephile. Qala kancane kancane, bese kancane kancane ukhuphule ijubane nesivinini sokuzivocavoca kwakho.

Awuyena umlandeli wejimu? Thatha umsebenzi ngaphandle. Hamba uqwale, ugijime noma ubhukude futhi usavune izinzuzo. Okubalulekile wukunyakaza!

I-American Heart Association iphinde income ukuthi kuhlanganiswe umsebenzi wokuqinisa imisipha okungenani izinsuku ezimbili ngesonto. Ungazama ukuphakamisa izisindo, ukwenza ama-push-ups, noma ukwenza noma yiziphi ezinye izivivinyo ezisiza ukwakha imisipha ezondile.

2. Landela ukudla
Ukudla ukuze umise umfutho wegazi ophakeme kungasiza ukwehlisa umfutho wegazi ngo-11 mm Hg. Ukudla kuqukethe:

Yidla izithelo, imifino kanye nezinhlamvu
Yidla imikhiqizo yobisi enamafutha amancane, inyama engenamafutha, inhlanzi namantongomane
Susa ukudla okunamafutha amaningi, njengokudla okugayiwe, imikhiqizo yobisi enamafutha agcwele, kanye nenyama enamafutha
Kuyasiza futhi ukunciphisa amaswidi neziphuzo ezinoshukela, njengesoda nejusi.

3. Khipha
Ukugcina umthamo wakho we-sodium ubuncane kunganciphisa umfutho wegazi lakho.

Kwabanye abantu, lapho udla i-sodium eningi, umzimba uqala ukugcina uketshezi. Lokhu kuholela ekwenyukeni okukhulu komfutho wegazi.

Ukunciphisa i-sodium ekudleni kwakho, ungafaki usawoti ekudleni kwakho. Ithisipuni elilodwa likasawoti wetafula liqukethe 2300 mg wesodium!

Sebenzisa amakhambi nezinongo ukuze wengeze ukunambitheka esikhundleni salokho. Ukudla okugayiwe nakho kuvame ukulayishwa ngesodium. Ngaso sonke isikhathi funda amalebula okudla bese ukhetha okunye okune-sodium ephansi uma kungenzeka.

4. Yehlisa isisindo esengeziwe
Isisindo nomfutho wegazi kuyahambisana. Ukunciphisa amakhilogremu angu-10 kuphela (amakhilogremu angu-4.5) kungasiza ukwehlisa umfutho wegazi lakho.

Akukhona nje ngenombolo ebalulekile kuwe. Ukuqapha umjikelezo wokhalo lwakho nakho kubalulekile ekulawuleni umfutho wegazi lakho.

Amafutha eqile okhalweni lwakho, abizwa ngokuthi ama-visceral fat, ayacasula. Ivamise ukuzungeza izitho ezehlukene esiswini. Lokhu kungaholela ezinkingeni ezinkulu zempilo, kuhlanganise nomfutho wegazi ophakeme.

Ngokuvamile, amadoda kufanele agcine isilinganiso sokhalo esingaphansi kwama-intshi angu-40. Abesifazane kufanele baphokophele ngaphansi kwama-intshi angu-35.

5. Ukulutheka kweNicotine
Ugwayi ngamunye owubhemayo unyusa umfutho wakho wegazi okwesikhashana imizuzu embalwa ngemva kokuqeda. Uma ubhema kakhulu, umfutho wegazi lakho ungahlala uphezulu isikhathi eside.

Abantu abanomfutho wegazi ophakeme ababhemayo basengozini eyengeziwe yomfutho wegazi ophakeme oyingozi, isifo senhliziyo, nesifo sohlangothi.

Ngisho nentuthu kagwayi ingakubeka engcupheni yokuba nomfutho wegazi ophakeme nesifo senhliziyo.

Ngaphandle kokunikeza ezinye izinzuzo eziningi zezempilo, ukuyeka ukubhema kungasiza umfutho wegazi wakho ubuyele kwesijwayelekile.

Ungathatha nezinyathelo zokukhulula ukucindezeleka ngendlela enempilo. Zama ukudonsa umoya kancane, ukuzindla, noma ukwenza i-yoga.

Izingozi zomfutho wegazi ophezulu
Uma uyekwa ungelashwa, umfutho wegazi ophakeme ungaholela ezinkingeni ezinkulu zempilo, ezihlanganisa unhlangothi, isifo senhliziyo, nokulimala kwezinso. Ukuvakashela udokotela wakho njalo kungakusiza ukuthi uqaphe futhi ulawule umfutho wegazi lakho.

Uhlelo lwakho lokwelapha lungase luhlanganise imithi, izinguquko zendlela yokuphila, noma inhlanganisela yokwelashwa. Ukulandela izinyathelo ezingenhla kungasiza ukwehlisa izinombolo zakho, futhi.

Ochwepheshe bathi ukuguquka kwendlela yokuphila, ngokwesilinganiso, kulindeleke ukuthi kwehlise umfutho wegazi ngo-4 kuya ku-5 mmHg systolic (inombolo ephezulu) no-2 kuya ku-3 mmHg diastolic (inombolo engezansi).

Ukunciphisa ukudla kukasawoti kanye nokwenza izinguquko ekudleni kungase kwehlise umfutho wegazi nakakhulu.