La umfutho wegazi ophakeme Kubonakala ngokucindezela okukhulu kwegazi ezindongeni zemithambo. Isifo somfutho wegazi ophezulu sibonisa ingozi engcupheni yezempilo futhi singadala izinkinga ezinkulu zenhliziyo, zezinzwa nezinso. Kodwa-ke, kungenzeka ukuvikela impilo yakho ku-hypertension ngokuthatha izinyathelo ezilula.
Njalo hlola ifayela le- Ukushuba kwesimo phakathi ukuguqula Kubalulekile ukuqapha umfutho wegazi ophezulu futhi uthathe izinyathelo eziwusizo ngaphambi kokuwehlisa uma kunesidingo.
Nciphisa ukudla kwakho usawoti
Sidla usawoti omningi. Khonamanjalo yena umnikelo nsuku zonke Kunconyelwe umuntu omdala ngama-gramu ayi-6, imvamisa sisebenzisa isilinganiso sama-gramu ayi-9 ngosuku. Usawoti oweqile uthanda ukwanda kwe ukucindezela ukuguqulaNgakho-ke, kungakuhle ukhawulele umnikelo wakho. Umqondo awukona ukuhlukumeza ukudla okudliwayo, noma ushizi, noma izitsha eziphekiwe eziletha ngokweqile sal.
Ukwenza ngcono ukunambitheka kwezitsha ngaphandle kokulayisha ngokweqile ngazo sal, kungashintshwa izinongo namakhambi anamakha. Kuwumqondo omuhle futhi ukushiya ukudla okulula okunosawoti ngokweqile njengamazambane amazambane, amakinati, amakhukhi, nokukushintsha izithelo nemifino. Ekugcineni, kungakuhle ukuthi ukhethe amanzi aphansi nge-sodium.
Cindezela ukujabulisa
Susa ifayela le- utshwala ivumela ukunciphisa kakhulu izingozi zomfutho wegazi ophakeme. Ngempela, kunokuhlobana okubalulekile phakathi kokuphuza utshwala nomfutho wegazi ophezulu. Lapho kuphuzwa kakhulu utshwala, kulapho kukhula khona ukungezwani. Ngakolunye uhlangothi, lapho nje ukuphuza utshwala kwehla, i Ukushuba kwesimo phakathi ukuguqula iyehla ngasikhathi sinye. Ugwayi kufanele futhi ugwenywe, ngoba i-nicotine ibangela ukuncipha kwemithambo yegazi ngokucindezela.
Gwema ukucindezeleka ngezemidlalo
El ukucindezeleka kubuye kubhekane nomfutho wegazi ophezulu. Kuyafakazelwa ukuthi ukuprakthiza a ezemidlalo kuvame ukusiza ukuvimbela umfutho wegazi ophezulu. Kungcono ukuzijwayeza umdlalo ophansi njengokuhamba, ukuhamba ngebhayisikili, noma ukubhukuda.
Ngaphezu kwalokho, umkhuba we ezemidlalo ikuvumela ukuthi uthole noma ugcine isisindo esifanele, ngoba ukukhuluphala ngokweqile kukuthanda umfutho wegazi ophezulu. Akungabazeki ukuthi inhlanzeko enhle yempilo ivumela ukulondolozwa kwe- umfutho wegazi ophezulu njalo.