Mukati
Mishonga yekurapa kweBP
Hapana kurapa kunogona kurapa zvachosehypertension. Chinangwa chekurapa ndechekudzikisa nemaitiro kudzika kweropa kudzivirira zvinogoneka kukuvara kwenhengo (moyo, uropi, itsvo, maziso). Kana nhengo idzi dzinenge dzatokanganiswa, kurapwa kweBP kunotonyanya kukosha. Muvanhu vane chirwere cheshuga, zvinangwa zvekurapa zvakakwirira nokuti njodzi yezvinetso inowedzera.
Mishonga yekurapa kwepamusoro yeropa: nzwisisa zvese mu2 min
Kana zva'neBP yakanyanya, kuva nemararamiro ane hutano kungave kwakakwana kugadzirisa BP yako.
Kana zva'mwero kana advanced hypertension, kugadziriswa kwemararamiro kunoramba kuchikosha; zvichaderedza kushandiswa kwezvinodhaka. Muzviitiko zvese, a maitiro epasi rose kunotonyanya kukanganisa BP pane kunwa mushonga wega.
Pharmaceuticals
Mhando dzinoverengeka dze Pharmaceuticals, yakawanikwa nemishonga, inogona kupa zvakakwana kutonga kwepamusoro yeropa. Ruzhinji rwevarwere vanoda 2 kana kupfuura mishonga kuti vasvike kune chinangwa cheropa. Heano anonyanya kushandiswa.
- Diuretics. Vanokurudzira kubviswa kwemvura yakawandisa nemunyu kuburikidza neweti. Kune marudzi akawanda, ane maitiro akasiyana ekuita.
- Beta blockers. Vanoderedza kurova kwemoyo uye simba rekubuda kweropa kubva pamoyo.
- Calcium chiteshi blockers. Vanoita kuti tsinga dziwedzere uye kuderedza kushungurudzika kwemwoyo.
- Angiotensin inoshandura enzyme inhibitors. Ivo zvakare vane dilating mhedzisiro patsinga, nekupikisa kugadzirwa kwehomoni (angiotensin).
- Angiotensin receptor blockers (inonziwo sartans). Kufanana nekirasi yapfuura yemishonga, inodzivirira angiotensin kubva pakuita tsinga dzeropa, asi neimwe nzira yekuita.
- Kana kurapwa nemusanganiswa weinopfuura imwe yemishonga iyi kukasabudirira, chiremba wako anogona kukuraira mimwe mishonga, yakaita sealpha blockers, alpha-beta blockers, vasodilators, uye centrally acting agents.
Yambiro. vamwe mishonga yepa-the-counter, senge nonsteroidal anti-inflammatory drugs (eg ibuprofen), inogona kuwedzera BP muvanhu vane high blood pressure. Nguva dzose tsvaga mazano kubva kuna chiremba wako kana wemishonga usati watora chero mushonga. |
chikafu
Kuti uwane mamwe mazano anoshanda, bvunza chikafu chedu chakakosha High blood pressure. |
dhayeti
Zvinokwanisika kuderedza BP nekushandisa mazano anotevera:
- Kudya zvakawanda michero nemiriwo.
- Deredza kunwa munyu : zvidzidzo zvinoratidza kuti 30% yevanhu vane hypertension (kunyanya avo vanoita nyore kune sodium) vanogona kudzora ropa ravo nekuderedza kudya kwavo munyu.11. Kana zvichidikanwa, kubika kana mwaka, shandura tafura yemunyu, gungwa remunyu kana fleur de sel ne potassium munyu.
- Moderesa doro rako uye kushandisa caffeine (inodarika 4 makapu ekofi pazuva).
- Wedzera kutora kwako kwe omega-3 yemugungwa, kunyanya inowanikwa mu mackerel, salmon, trout, herring uye cod.
- Idya garlic: kunyange zvazvo kunaka kwayo kusina kusimbiswa zvakasimba, vanachiremba vakawanda vanokurudzira gariki kune vasodilator yayo (ona Complementary approaches).
Iyo DASH kudya
MuUnited States, National Institutes of Health (NIH) inotsigira DASH kudya (Dyedzo Nzira dzekumisa Hypertension). Kudya uku kwakagadzirirwa kurapa BP. Izvo zvinoenderana nekudya kweMediterranean. Tsvagiridzo yakaratidza kushanda kwayo uye, kana iri nyoro yeBP, inogona kutotsiva iyo yakajairika mishonga. Kugara uchitarisa kudya uku kunoderedza systolic pressure kubva pa8 mmHg kusvika 14 mmHg, uye diastolic pressure kubva 2 mmHg kusvika 5,5 mmHg.9.
Mukudya uku, kusimbiswa kuripo michero nemiriwo, ivo zviyo zvese, ivo noix, hove huku uye zvigadzirwa zvemukaka zvakaderera zvine mafuta. Kushandiswa kwenyama tsvuku, shuga, mafuta (uye kunyanya mafuta akazara) uye munyu kunoderedzwa.2.
Iyo 2 kcal DASH DIET | |
Inokurudzirwa kudya pazuva | Mienzaniso yevashumiri |
Zviyo zvezviyo zvigadzirwa 7 kuna 8 | - 1 chidimbu chechingwa chezviyo - 125 ml kana 1/2 kapu yezviyo zvakaoma zvakapfuma mufiber - 125 ml kana 1/2 kapu yemupunga webrown, pasta yakapfuma mune zvekudya kana zviyo (bhari, quinoa, nezvimwewo) |
Vegetables 4 kuna 5 | – 250 ml lettuce kana mimwe miti ine mashizha - 125 ml kana 1/2 kapu yemiriwo - 180 ml kana 3/4 kapu yemuriwo muto |
michero 4 kuna 5 | - 1 muchero wepakati - 125 ml kana 1/2 kapu yemuchero mutsva, wakaomeswa kana wemumagaba - 180 ml kana 3/4 kapu yemuchero muto - 60 ml kana 1/4 kapu yemuchero wakaomeswa |
Zvishoma mafuta emukaka zvigadzirwa 2 kuna 3 | - 250 ml kana 1 kapu yemukaka kana 1%. - 180 ml kana 3/4 kapu ye skimmed yogati - 50 g kana 1 1/2 ounces echizi chakapetwa kana skimmed cheese |
Nyama, huku nehove 2 kana kuti pasi | - 90 g kana 3 ounces enyama yakaonda, huku, hove kana hove dzegungwa |
mafuta 2 kuna 3 | - 5 ml kana 1 tsp. mafuta kana margarine - 5 ml kana 1 tsp. nguva dzose mayonnaise - 15 ml kana 1 tsp. yakaderedzwa mafuta mayonnaise - 15 ml kana 1 tsp. nguva dzose vinaigrette - 30 ml kana 2 tsp. pasi-calorie vinaigrette |
Legumes, nzungu nemhodzi 4 kusvika 5 pavhiki | - 125 ml kana 1/2 kapu yakabikwa legumes - 80 ml kana 1/3 kapu yewanuts - 30 ml kana 2 tsp. XNUMX tbsp mhodzi dzesunflower |
Zvokudya uye zvihwitsi 5 pavhiki | - 1 muchero wepakati - 250 ml kana 1 kapu yemuchero yogati - 125 ml kana ½ kapu yeyogati yakaomeswa nechando - 200 ml kana 3/4 mukombe pretzels - 125 ml kana ½ kapu yemuchero gelatin - 15 ml kana 1 tsp. XNUMX tbsp mepu sirasi, shuga kana jamu - 3 zvihwitsi zvakaoma |
Kunobva: DASH kudzidza
Kudzidzira muviri
The Cardiovascular type exercises (kufamba nekukurumidza, kumhanya, kuchovha bhasikoro, kutamba, kushambira) zvinokurudzirwa. Tinokurudzira kuita kanenge 20 maminetsi pazuva, asi kurovedza muviri kupi nokupi, kunyange kwakanyanyisa, kunobatsira. Nekufamba kwenguva, kurovedza muviri nguva dzose kunogona kuderedza systolic pressure kubva 4 mmHg kusvika 9 mmHg, kunyangwe pasina uremu.9.
Zvisinei, Prudence nemaekisesaizi anoda kuti usimudze masimbi (kujimu, semuenzaniso). Vanove contraindicated kana BP yakakwira.
Chero zvazvingava, zvakanakisisa kutsvaka mazano echiremba wako usati watanga purogiramu yekurovedza muviri. Tarisa faira redu Kushanda: nzira itsva yehupenyu! Onawo yedu Fitness series.
Kuonda
Kana iwe une kurema kuwedzera, kuderedza uremu ndiyo nzira inoshanda zvikuru yekuderedza BP. Paavhareji, kurasikirwa ne2 ½ kilograms (5 pounds) kunoguma nekudonha kwesystolic pressure ye5 mmHg uye diastolic pressure ye2,5 mmHg.
Anti-stress matanho
Le kushushikana,chinya uyeutsinye kuita basa rinokosha pakatanga hypertension. Dzimwe nyanzvi dzinofungidzira kuti kushushikana mupfungwa kunogona kuita kuti BP ichinje ne10%. Vanachiremba vakati wandei vanokurudzira nzira dzakadai sekufungisisa, kuzorora, kana yoga. Dzichiitwa nguva dzose (kanenge kaviri kana katatu pavhiki), izvi zvinogona kupa migumisiro yakanaka. Vanhu vane high blood pressure vanogona kutarisira kuderedza systolic pressure yavo ne2 mmHg uye diastolic pressure yavo ne3 mmHg.12Semuenzaniso.
PasseportSanté.net podcast inopa kufungisisa, kuzorora, kuzorora uye inotungamirwa maonesheni aunogona kudhawunirodha mahara nekudzvanya paFungisisa uye zvimwe zvakawanda. |
Pamwe chete nemaitiro aya, kunetseka kusingakoshi kunodziviswa. Saka ndezvekudzidza kudzikisa kushushikana zvinhu zvine chekuita nemararamiro: tora zvirinani nguva yako, sarudza zvaunokoshesa, nezvimwe.
Kuti uwane zvakawanda pane izvi, ona Chikamu cheComplementary approaches.
Kuti uve nechokwadi chekutevera zviri nani uye kubatsira chiremba kugadzirisa kurapwa, zvinokurudzirwa kuyera BP kamwe kana kaviri pasvondo kushandisa blood pressure monitor. Kuti uite izvi, unogona kuwana mudziyo unotanga kutariswa mukiriniki kuti uve nechokwadi chekururama kwayo. Pakuverenga kwega kwega, nyora pasi hunhu hunowanikwa uye uhuudze kuna chiremba wako pakushanya kunotevera. Kana voltage yadzikama, inogona kuyerwa zvishoma kazhinji. |