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Maitiro ekuderedza BP nekukurumidza uye zvakasikwa

Maitiro ekuderedza BP nekukurumidza uye zvakasikwaDzidzo yehutano

Kana mumwe munhu aine BP yakakwira, inozivikanwawo sehypertension, zvinoreva kuti ropa ravo riri kupomba nesimba rakawandisa kumadziro etsinga. Mamiriro acho anogona kupedzisira aendesa kuchirwere chemwoyo, sitiroko, kana mamwe mamiriro emoyo. Kuwedzera kweropa kwakanyanya muUnited States. Vanopfuura mamirioni 103 vanhu munyika vanayo-uye vazhinji havatozive kuti yavo yakanyanya kukwirira, nekuti inogona kunge isina chiratidzo, anodaro John Osborne, MD, director wezve cardiology ku LowT Center / HerKare uye anozvipira kuAmerican Heart Association (AHA).





Chikonzero icho vanhu vazhinji vasingazive? Iko kunowanzo kuve mashoma kana asina zviratidzo zvine hukama neakakwira BP, anodaro Sondra DePalma, chiremba wemwoyo mubatsiri pa PinnacleHealth CardioVascular Institute ine UPMC Pinnacle muHarrisburg, Pennsylvania, ndosaka ichinzi 'muurayi akanyarara.'



Kana iwe uchishamisika nzira yekuderedza BP, nerombo rakanaka, kune nzira dzechisikigo dzekuzviita nedhayeti yakakodzera uye mararamiro ane hutano kuchinja.

Chii chinonzi kunaka kweropa?

Kuverenga kwakanaka, kwakajairika kweropa - kunotorwa wakagara pasi, uine kabutiro reropa - kunofanirwa kuve 120/80. Nhamba yekutanga ndiyo systolic yeropa (yakadii kumanikidza kunoitwa nemoyo wako kana uchirova), uye yechipiri ndiyo diastolic reropa (huwandu hwesimba riri mutsinga dzako pakati pekurova kwemoyo). Chero chipi zvacho pamusoro pacho chinganzi chakakwidziridzwa kana chakakwirira.

Idzo nhamba dzinoshanda mubhodhi revakuru vane makore anodarika gumi nemasere, Dr. Osborne anodaro. Anocherekedza kuti makumi emakumi apfuura, huwandu hweropa hwakanaka hwakasiyana zvichienderana nezera, zvinotadzisa vamwe vanhu vachiri kunamatira nanhasi. Asi mune zvazviri, zvese zvakaenzana kusvika 120/80.



Ruzhinji rwehypertension kunze uko kune vanhu vakuru, anodaro. Izvo zvakasununguka nezera. Hazvina basa kuti une makore makumi maviri nerimwe kana makumi masere nemasere. Iwo manhamba akafanana.

Zvevakuru, ndizvo. Kune vana, zvakati siyanei. Ropa rekumanikidza manhamba akavakirwa pahuwandu uye zera, uye kazhinji ari akaderera pane nevanhu vakuru. Iko hakuna kwakatemwa seti yemirairidzo yevana, asi zvirokwazvo kana ukasangana nemwana anodzokororazve ane dzvinyiriro yeropa iyo ingave iri yepamusoro maererano neboka revakuru, iri pamusoro, Dr. Osborne anotsanangura.

Ndeipi nhanho ine njodzi yekumanikidza kweropa?

Kusvika panhamba chaidzo dzehosha yepamusoro yeropa, iyo American Heart Association neAmerican College yeCardiology yakaburitsa nhungamiro yakagadziridzwa munaNovember 2017. Inogona kupatsanurwa kuita zvikamu zviviri: kukwidziridzwa uye kukwirira.



Kukwidziridzwa kweropa kubva pa121/80 kusvika 129/80. Kazhinji haina kurapwa, asi inoshanda zvakanyanya sechiratidzo chekunyevera kuti inofanirwa kuongororwa uye murwere anogona kuongorora maitiro ekuderedza BP nekuita mamwe mararamire achinja.

High blood pressure inotangira pa130 / 80 kana kukwira-ndiro danho rekutanga. Chikamu chechipiri, kana dhigirii yakaipisisa, iri 140/90 uye pamusoro. Kana muganho wepamusoro weBP uchidarika zana nemakumi masere, ndipo painotanga kuve nenjodzi chaiyo, ichiwedzera mukana wekurwadziwa nemoyo nekukurumidza, kutadza kwemoyo, kana sitiroko.

Chii chandingadya kuti ndidzikise BP?

Iko kune chaiko chikafu chakatarwa chakagadzirirwa hutano hwemwoyo chinonzi DASH Kudya. Inomiririra nzira dzekudya dzekumisa hosha uye yakasimudzwa neNational Institutes of Health. Kuteedzera DASH Kudya (kunova kuri kwekudya kweMediterranean pamwe nemukaka wakaderera-mafuta wakawedzerwa mukati) kunogona kudzikisa kukwira kweropa zvakaringana sekutora piritsi, Dr. Osborne anodaro. Inosimbisa chikafu chakakwira mu magnesium, potasium, uye calcium, ichidzikisira munyu uye kudya kwe sodium. Hezvino zvimwe zvauchadya pane kudya.



  • Chibereko
  • Muriwo
  • Mbeu dzese
  • Makotapeya
  • Mabhanana
  • Sipinachi
  • Nut nembeu
  • Kefir
  • Chokoreti yakasviba zvine mwero

Zvimwe zvezvinhu zvikuru zvekubvisa zvakawandisa sodium (edza kudzora kudyiwa nesodiyamu neinosvika chiuru chegamu pazuva, Dr. DePalma vanoti), chikafu chakagadzirwa, shuga, zvinwiwa (izvo zvinowanzo kuve zvakazara nemunyu uye shuga), chingwa, uye chizi.

Apple cider vhiniga yakagara ichitaurwa semushonga weBP, asi Dr. Osborne anoti hapana kuongororwa kwakazara kwekiriniki kwakakwanisa kuona kuti inoshanda zvakadii. Izvo zvataurwa, haasi kupokana nevarwere vanozviedza-kana iwe ukaona kuti kutora apple cider vhiniga mazuva ese inochengetedza yako BP, saka ramba uchizviita. Saizvozvowo nedoro uye zvine caffeine zvinwiwa, sekureba sekunge iwe uchinazvo zvine mwero.



Vanhu vanonwa zvine mwero, saka imwe kana maviri zvinwiwa, vanogona kuona zvine mwero zviitiko zvemoyo uye vanogona kuona zvine mwero kudzikira kweropa, Dr. Osborne anotsanangura. Nekudaro, kana iwe ukanwa chero chinhu chinopfuura icho, zvinonyatso kukwidza kuwedzera kweropa.

Caffeine inogona kuita zvakafanana. Iye chaiye isvodilator kune imwe nhanho, anodaro, saka mhedzisiro pane mumwe murwere yakasarudzika, kubva pasina mhedzisiro yekusimudza kana kunyange kudzikisa BP. Ongorora: Vasodilator inowedzera kuyerera kweropa nekuvhura tsinga dzeropa.



Ndeipi yakanyanya kunaka yekuwedzera yekuwedzera BP?

Matatu makuru emaminerari anoshandiswa kudzikisira kudzikisa BP. Kana iwe ukatevera kudya kunovaka-moyo, iwe unogona kuwana zvakakwana zveizvi kubva kuchikafu chako-asi kune vanhu vane tsika dzakashata dzekudya, kuwedzera kungave iri zano rakanaka. Edza izvi:

  • Calcium
  • Magnesium
  • Potassium *

* Vamwe vangakurudzira kutora potasium yekuwedzera, asi zvakanyanyisa kukosha kuti uto hwepasiyamu yako iongororwe usati waita zvakadaro. Yakawandisa potasium inogona kuve inogona kuuraya mhedzisiro.



Edza iyo SingleCare dhisikaundi kadhi

Chii chandingaite kudzikisa BP?

Heano maitiro ekuderedza kukanganiswa kweropa nekuchinja kwehupenyu:

  • Exercise: Ita chiitiko chenguva dzose chiitiko chemuviri wezuva nezuva maitiro; kunyangwe hafu yeawa pazuva inogona kusimudzira hutano uye ikubatsire iwe kuwana huremu hwakanaka. Aerobic kurovedza muviri kunyanya kwave kuri akadzidza seimwe inogona kunge isiri-pharmacological kurapwa kweropa rakakwira. Edza kutora masitepisi kubasa kana kufamba famba iwe uchinge uri parunhare.
  • Kuonda : Kunyangwe kurasikirwa nemapaundi maviri chete kunogona kudzikisa systolic BP, Dr. DePalma anodaro. Kazhinji, kana mumwe munhu akarasikirwa kusvika pa5% yehuremu hwemuviri wake, zvinokanganisa zvakanyanya kukanganiswa kweropa.
  • Dzivisa nicotine yese: Darika ichi chinokurudzira mune ese mafomu, sekusvuta, kuputa, zvigamba, uye kutsenga.
  • Dzivisa zvinodhaka: Zvekuvaraidza zvinodhaka zvinogona kukanganisa yako yeropa kuwedzera kune imwe neimwe chikamu chehupenyu hwako.
  • Tarisa mishonga yako: Mimwe mishonga uye zvinowedzera zvinogona kuchinja kushanda kweropa rekurapa mishonga.
  • Dzidzira kufunga: Deredza kushushikana uye yako yeropa neyakagadziriswa nayo Edza kudzika kufema kurovedza kana iwe uchinzwa yako BP kumuka.

Maitiro ekuderedza BP nekukurumidza

Chekutanga uye chakanyanya kukosha, kana iwe uchifunga kuti uri kusangana nechirwere cheBP chakadai sestroke, chirwere chemwoyo, kana chimwewo chinhu, tsvaga kurapwa nekukurumidza. Usaedze kugadzirisa matambudziko akaita seizvi wega-unoda kutarisirwa kwakazara.

Zvikasadaro, iwe paunonzwa kuwedzerwa kweropa rako kungave kwakanyanya uye iwe uchida kudzikisa nekukurumidza, Dr. Osborne anoratidza kudzikama. Mira zvauri kuita ugare. Tora kufema kwakadzika. Kana iwe ukaona izvo zvisingabatsire, saka danaidza chiremba wako. Kana chiri chinetso chisingaperi, edza kuita maekisesaizi nekuchinja kudya kwako; Zvinogona kutora mavhiki mashoma kana kusvika pamwedzi kuti uone mhedzisiro yeiyo muropa rako, saka ramba uchivhara kune mibairo yakanaka.

Ramba uchifunga kuti mune dzimwe nguva, BP zvingave zvichidikanwa kana iwe usingakwanise kudzikisa kukwirisa kweropa kuburikidza nekudya uye shanduko yemararamiro. Iyo mishonga ichave ndiyo inokurumidza nzira yekudzikisa huwandu hweropa-kazhinji kutora maminetsi mashoma kunyangwe yako BP. Kutsvaga chaiyo mishonga inogona kunge iri yega nzira yekudzora yakakwira BP mune dzimwe nguva, senge nemishonga neBP . Mutemo wechigunwe ndewotanga mishonga yeropa uye nekuchinja mararamiro. Sekuwedzera kweropa nekuchinja kwehupenyu, mishonga inogona kurumurwa.

Kutora mishonga uye kutevera kudya kunovaka muviri hakungodzikise [hypertension], Dr. DePalma vanodaro, asi zvinoderedza zvakanyanya njodzi yehosha yemwoyo, sitiroko, uye zvimwe zvinetso zvehypertension. Anopa hutano anozokurudzira mushonga uyo unonyanya kubatsira nezvishoma zvingave mhedzisiro.