Njira zachilengedwe za 7 zochepetsera kuthamanga kwa magazi (kuthamanga kwa magazi)

Zamkati

• 1. Kuchepetsa thupi
• 2. Landirani chakudya cha DASH
• 3. Idyani mchere wokha 6 g patsiku
• 4. Chitani masewera olimbitsa thupi kasanu pamlungu
• 5. Siyani kusuta
• 6. Ingest potaziyamu ndi magnesium
• 7. Kuchepetsa nkhawa

Kulamulira kwa kuthamanga kwa magazi popanda mankhwala ndikotheka, ndi zizolowezi monga kuchita zolimbitsa thupi kasanu pamlungu, kuonda ndikuchepetsa mchere wazakudya.

Malingaliro awa ndiofunikira popewa matenda a pre-hypertension kuti asakhale kuthamanga kwa magazi, ndipo amathanso kutsogozedwa ndi adokotala ngati kuyesa kuwongolera kupsyinjika, musanayambe mankhwala ndi mankhwala, kwa miyezi 3 mpaka 6, ngati kupanikizika kutsika. 160x100 mmHg.

Ngati kugwiritsa ntchito mankhwala kwayamba kale, sikuyenera kusokonezedwa popanda kudziwa zamankhwala, komabe, kusintha kumeneku mikhalidwe ya moyo ndikofunikanso kwambiri kuti chithandizocho chizitha kuyendetsa bwino kuthamanga, ngakhale kuloleza kuthamanga kwa magazi. Mlingo wa mankhwala.

1. Kuchepetsa thupi

Kuchepetsa thupi ndikuchepetsa thupi ndikofunikira kwambiri, popeza pali mgwirizano pakati pa kulemera ndi kuthamanga kwa magazi, komwe kumawonjezera kuchuluka kwa anthu onenepa kwambiri.

Kuphatikiza pa kuchepa kwamafuta amthupi lonse, ndikofunikanso kuchepetsa kukula kwa m'mimba, popeza mafuta am'mimba amayimira chiopsezo chachikulu cha matenda amtima, monga matenda amtima.

Kuti muwonetsetse kulemera koyenera, ndikofunikira kukhala ndi kulemera komwe kumafanana ndi kuchuluka kwa thupi pakati pa 18.5 ndi 24.9mg / kg2, zomwe zikutanthauza kuti munthuyo ali ndi kulemera koyenera kutalika kwake. Mvetsetsani bwino kuti chiwerengerochi ndi chiyani ndikudziwa ngati muli onenepa kwambiri momwe muliri komanso momwe mungawerengere BMI.

Kuzungulira kwamimba, komwe kumayeza ndi tepi m'chigawo cha kutalika kwa umbilicus, kuyenera kukhala pansi pa 88 cm, mwa akazi, ndi 102 cm, mwa amuna, kuwonetsa mafuta am'mimba pamlingo woyenera wathanzi.

2. Landirani chakudya cha DASH

Zakudya zamtundu wa DASH zimapatsa zakudya zokhala ndi zipatso, ndiwo zamasamba, mbewu zonse ndi mkaka, monga yogurt wachilengedwe ndi tchizi zoyera, komanso mafuta ochepa, shuga ndi nyama yofiira, zomwe zatsimikiziridwa kuti zimathandizira kuchepetsa thupi komanso kuthamanga kwa magazi kulamulira.

Ndikofunikanso kupewa kudya zakudya zamzitini, zamzitini kapena zamazira zokonzeka kugwiritsidwa ntchito, chifukwa zimakhala ndi sodium yochulukirapo komanso zoteteza zomwe zimayambitsa kukakamizidwa, ndipo ziyenera kupewedwa.

Kuphatikiza apo, ndikofunikira kumwa 1.5 mpaka 2 malita amadzi patsiku, kuti thupi likhale ndi madzi okwanira, moyenera ndikuloleza ziwalozo kuti zizigwira ntchito moyenera.

3. Idyani mchere wokha 6 g patsiku

Ndikofunikira kwambiri kuchepetsa kumwa kwa mchere kuti mchere wosakwana 6 g uumwa tsiku lililonse, womwe umafanana ndi supuni 1 yosaya, ndipo ndi wofanana ndi 2 g wa sodium.

Pachifukwa ichi, ndikofunikira kuwunika ndikuwerengera kuchuluka kwa mchere womwe ulipo pakapikidwe ka chakudya, kuphatikiza pa kupewa kugwiritsa ntchito mchere pokonza chakudya, komanso kugwiritsa ntchito zonunkhira monga chitowe, adyo, anyezi, parsley, tsabola, oregano ayenera kusankhidwa., basil kapena bay masamba, mwachitsanzo. Phunzirani momwe mungakulire ndikukonzekera zonunkhira m'malo mwa mchere.

Kusintha kadyedwe kumatha kuchepetsa kuthamanga kwa magazi mpaka 10 mmHg, ndikupangitsa kukhala mnzake wothandizirana kupewa kapena kupewa kuchuluka kwa mankhwala. Onani malangizo ena ochokera kwa omwe amapatsa thanzi zakudya komanso menyu yazakudya kuti muchepetse matenda oopsa.

4. Chitani masewera olimbitsa thupi kasanu pamlungu

Kuchita masewera olimbitsa thupi, osachepera mphindi 30 mpaka ola limodzi patsiku, kasanu pamlungu, ndikofunikira kuti muchepetse kukakamizidwa, kuchepetsa kuchokera ku 7 mpaka 10 mmHg, zomwe zingathandize kupewa kugwiritsa ntchito mankhwala mtsogolo kapena Kuchepetsa mlingo wa mankhwala.

Izi ndichifukwa choti kuchita masewera olimbitsa thupi kumathandizira kuyenda kwa magazi kudzera m'zotengera komanso kumathandiza mtima kugwira bwino ntchito, kuwonjezera pakuthandizira kuwongolera kuchuluka kwama mahomoni omwe amachulukitsa kupanikizika, monga adrenaline ndi cortisol.

Zosankha zabwino kwambiri ndikuyenda, kuthamanga, kupalasa njinga, kusambira kapena kuvina. Chofunikira ndichakuti masewera olimbitsa thupi a anaerobic, olemera pang'ono, amaphatikizidwanso, kawiri pamlungu, makamaka atatulutsidwa kuchipatala komanso motsogozedwa ndi wophunzitsa.

5. Siyani kusuta

Kusuta kumayambitsa kuvulala komanso kuwonongeka kwa chotengera cha magazi, kuphatikiza pakumangirira makoma ake, zomwe zimayambitsa kukakamizidwa, kuwonjezera pokhala chiopsezo chofunikira pamatenda osiyanasiyana am'mimba, otupa ndi khansa.

Kusuta ndudu sikungokhudzana kokha ndi kuwonjezeka kwa kuthamanga kwa magazi, koma nthawi zambiri, kumatha kuletsa zotsatira za mankhwalawa kwa iwo omwe akuchiritsidwa kale.

Kuphatikiza apo, ndikofunikira kuti chizolowezi chomwa zakumwa zoledzeretsa chizilamuliridwa, chifukwa chimapangitsanso kuthamanga kwa magazi. Chifukwa chake, kumwa kwake kuyenera kukhala koyenera, kosapitirira kuchuluka kwa magalamu 30 a mowa patsiku, omwe amafanana ndi zitini ziwiri za mowa, magalasi awiri a vinyo kapena 1 kachasu.

6. Ingest potaziyamu ndi magnesium

Kusintha kwa mcherewu, makamaka kudzera pachakudya, ngakhale kulibe umboni wokwanira, kumawoneka kuti kumalumikizidwa ndikuwongolera kuthamanga, chifukwa ndikofunikira pakuchepa kwa thupi, makamaka mumanjenje, mitsempha yamagazi ndi minofu ya mtima.

Malangizo a magnesiamu tsiku lililonse amakhala mpaka 400mg mwa amuna ndi 300 mg mwa akazi ndipo malingaliro a potaziyamu amakhala pafupifupi magalamu a 4.7 patsiku, omwe nthawi zambiri amapezeka kudzera pazakudya zamasamba ndi mbewu. Onani zakudya zomwe zili ndi magnesium komanso potaziyamu wambiri.

7. Kuchepetsa nkhawa

Kuda nkhawa komanso kupsinjika kumawonjezera mahomoni ena, monga adrenaline ndi cortisol, omwe amathamangitsa kugunda kwa mtima ndikumangika mitsempha yamagazi, kukulitsa kuthamanga kwa magazi.

Kulimbikira kwa izi kungathandizenso kukakamira kwambiri, zomwe zimapangitsa kuti mankhwala azivuta komanso amachulukitsa chiopsezo cha matenda amtima, monga matenda amtima ndi sitiroko.

Pofuna kuthana ndi kupsinjika, tikulimbikitsidwa kuchita masewera olimbitsa thupi, ntchito monga kusinkhasinkha ndi yoga, kuphatikiza pamaulendo olimbikitsa komanso maphwando ochezera, mwachitsanzo, omwe amathandizira kuwongolera momwe akumvera komanso kuwongolera kuchuluka kwama mahomoni mthupi. Pazovuta kwambiri, tikulimbikitsidwanso kuti tifunse akatswiri, kudzera pama psychotherapy ndikufunsana ndi asing'anga.