• Nekuti njodzi yekusagadzikana kwemoyo inopetwa kaviri pese pese pese systolic pressure inowedzera ne20 mmHg uye diastolic pressure inowedzera ne10 mmHg.
• Nekuti kudzora BP yako kunodzikisa njodzi yesitiroko ne35% kusvika 40%, uye zvakare kunoderedza njodzi yezvinetso zveitsvo, vascular-predominant dementia, uye matambudziko ekuona.
• Pakupedzisira, nekuti vanhu vazhinji vanotora mararamiro ane hutano haambofi ane high blood pressure kunze kwekunge uine chikamu chenhaka kana yechipiri hypertension.

• Kuwanda kweropa rako kunofanirwa kuyerwa kamwe pagore nachiremba wemhuri (panguva yekuongororwa kwechiremba nguva nenguva).

Ramba uine utano hwakanaka Nenzira yakanaka, nokubatanidza kurovedza muviri nguva dzose nemiitiro yakanaka yekudya.

Kuve active. Muitiro wekuita basa rekuita kwesimba zvine mwero, kwemaminetsi makumi maviri, 20 kusvika kanomwe pasvondo, inokurudzirwa kudzivirira uye kubata chirwere chemoyo. Muchidzidzo chevarume vanopfuura 4 vane makore 7 kusvika ku6, avo vaifamba maminitsi 000 kusvika ku35 pazuva vakaderedza ngozi yavo yeBP ne60% kana vachienzaniswa neavo vakaita. akanga asina kushanda⁶. Kupfuura zvese, avo vaifamba anopfuura maminetsi makumi maviri pazuva vakaderedza njodzi yavo ne20%.

Ngwarira kune zviratidzo zvekushushikana kusingaperi. Ukama huri pakati pekushungurudzika uye hypertension yakaoma. Zvose zvinoratidza, zvisinei, kutiadrenaline yakavanzika pasi pekunetseka inosimudza BP nekuda kweiyo vasoconstrictor effect. Kana kushungurudzika kukava kwenguva refu, kunopedzisira kwakuvadza tsinga nemoyo. Zvakakosha kunzwisisa kwakabva kushungurudzika kuitira kuti ugone kuzvidzora zviri nani.

Idya zvokudya zvine munyu zvakanyanya zvine mwero. Kuchengeta kuenzana kwakanaka pakati pekudya kwesodium (inowanikwa mumunyu) uye potassium (inowanikwa mumichero nemiriwo) kunokosha kuchengetedza ropa mukati memiganhu yenguva dzose. A sodium / potassium chiyero che1/5 chingave chakanakira kuchengetedza BP yakanaka. Asi avhareji yezvokudya zveAmerica ine sodium yakapetwa kaviri kupfuura potassium⁸.

Zvinokurudzirwa kudzikamisa kudya kwesodium kusvika ku2 mg pazuva⁷. Mazano achangoburwa kubva kuCanada Hypertension Education Program anotopa zano rekudya sodium ye1 mg pazuva kune vakuru vane makore 500 zvichidzika, uye 50 mg pazuva kune avo vane makore 1 kusvika 300 makore. , uye 51 mg pazuva kana zera riri pamusoro pe70 makore¹³. Nzira yakanaka yekudzikisa kudyiwa kwesodium ndeyekudzivisa kudya kwese kwakagadzirwa, kuchekwa kunotonhora, masosi, machipisi, chikafu chekukurumidza, uye zvimwe zvekudya zvemumagaba - kusanganisira soups inowanzova munyu.

Izvo zvinodiwawo kuve nechokwadi chekudya chikafu chakapfuma mukati Potassium. Cantaloupe, mbatatisi yakabikwa neganda rayo, squash yechando, mabhanana uye sipinachi yakabikwa zvese zvinonaka.

Idya 2 kusvika ku3 kudya kwehove pavhiki. Iyo omega-3 yavanayo inopa kudzivirira kwemoyo, zvinoenderana nezvidzidzo zvakawanda (ona bepa Mafuta ehove). Favour hove dzine mafuta, dzakadai herring, mackerel, salmon, sardines uye trout.

Idya michero nemiriwo yakawanda. Nekuda kwavo kunobatsira mukudya fiber, antioxidants uye potasium.

Deredza kudyiwa kwemafuta. Kuchengetedza hutano hwakanaka hwemwoyo.

Kunwa doro zvine mwero. Isu tinokurudzira huwandu hwezvinwiwa zviviri pazuva (2 doro kana 2 magirazi ewaini) kune varume, uye 2 chinwiwa pazuva chevakadzi. Vamwe vanhu vanozobatsirwa nekurega doro zvachose.