Vazhinji munyika yose vanorwara neBP kana hypertension. Asi izvo, maererano nebepa rekutsvagisa, vangangoita 33% vemudhorobha uye 25% vekumaIndia vekumaruwa vane hypertensive. Pane ivava, makumi maviri neshanu muzana chete ekumaruwa uye makumi mana neshanu muzana muzana maIndia emumaguta epamusoro muzana vanoziva mamiriro avo ehypertensive. Uye chete 25% yekumaruwa uye 38% yemaIndia emudhorobha ndivo vari kurapwa hypertension. Imwe ongororo inofanotaura kuti huwandu hwevanhu vane hypertension huchakwira kubva pamamiriyoni zana negumi nesere muna 2000 kusvika 214 miriyoni muna 2025, paine huwandu hwakaenzana hwevarume nevakadzi.
Nenhamba dzakakwirira kudaro, munhu anofanirwa kuziva zvese zvinofanirwa kuziva nezvechirwere kuti ave nechokwadi chekuti munhu haawire muhuwandu ihwohwo. Hezvino zvese zvaunoda kuziva nezve hypertension.
Basics unofanira kuziva
Zvikurukuru, BP chiyero chesimba rakawanda sei iro ropa riri kusunda kumadziro etsinga. Ropa rinotenderedzwa kubva pamoyo richienda kutsinga dzinofamba nemuviri wese. Hypertension aka high blood pressure ine ngozi sezvo inowandisa moyo kupomba ropa richienda kumuviri. Izvi zvinotungamirira kuatherosclerosis zvinoreva kuoma kwetsinga kuhosha yeitsvo, sitiroko, uye kukundikana kwemoyo.
Kuverengwa kweBP kunosvika 120 pamusoro pe80. Izvi zvinoreva kuti BP inoonekwa seyakajairika apo kuverenga kunouya pakati pe80 nenhamba yakaenzana kana iri pasi pe120. Kana kuverenga kuri 'pakati pe120 ne129' pamusoro' pasi pe 80', inonzi yakakwirira. Kana iri 'pakati pe130 ne139' pamusoro 'pakati pe80 ne89', idanho rekutanga reBP. Danho rechipiri high blood pressure kuverenga ndeye '140 uye pamusoro' pamusoro '90 uye pamusoro'. Inoonekwa sedambudziko rehypertension kana kuverenga kuri 'kwakakwira kupfuura 180' pamusoro 'kupfuura 120'.
Zvinokonzera uye zviratidzo
Kunyange zvazvo chikonzero chaicho chechikonzero nei hypertension ichiitika isingatsananguriki, kune maitiro mashomanana, mamiriro ehutano uye kudya kwekudya kunogona kukonzera hypertension. Izvi zvinosanganisira kusvuta, kuwandisa kana kuwandisa, kusaita basa rekuita muviri, munyu wakawandisa mukudya, kunwa doro zvakanyanya (kupfuura 1 kusvika ku2 zvinwiwa pazuva), kushungurudzika, nhoroondo yemhuri yeBP, genetics, kukwegura; chirwere cheitsvo chisingaperi, adrenal uye thyroid kusagadzikana, congenital heart defects, mamwe endocrine tumors, migumisiro yemishonga, kushandiswa kwezvinodhaka zvisiri pamutemo uye kufema kwehope.
High blood pressure haisi chinhu chinogona kuonekwa zviri nyore kunze kwekunge waongororwa ropa rako. Vazhinji vanotambura neshanduro yakapfava yacho havaratidzi zviratidzo zviri pachena. Uye zvimwe zviratidzo zvinoratidza zvinogona kunge zvichikonzerwa nemamwe matambudziko ehutano uye zvinogona kuve makore kuti mamiriro acho asvike nhanho dzakakomba kuti zviratidzo zvibude pachena. Zviratidzo izvi zvinosanganisira kutemwa nemusoro, dzungu, kuchinja kwekuona, kubuda ropa mumhino, kuputika, kutadza kufema, kurwadziwa muchipfuva kana ropa muweti. Unoda kurapwa nokukurumidza, kana ukacherechedza chimwe chezvinhu izvi.
Nzira yekurwisa hypertension
Nepo yakanyanya high blood pressure inoda kupindira kwakakomba, unogona kukuchengeta blood pressure aka bp in check with small shanduko kumararamiro ako ese, uye kudya zvakanyanya. Deredza kunwa munyu. Kunyanya munyu kana kunyanya, sodium iri mairi inogona kuita kuti muviri wako uchengetedze mvura yakawanda, iyo inowedzera kuwedzera kweropa. Zvinokurudzirwa kuti usatore zvinopfuura 1 teaspoon yemunyu zuva nezuva kana iwe ukaonekwa uine high blood pressure. Izvi zvinoda kusvika 1,500 milligrams. Munhu ane hutano, akajairwa neBP anogona kuwana mamirigiramu emunyu anosvika 2,300 pazuva.
Wedzera kudya kwako kwe potassium. Potassium inoverengera iyo sodium mumuviri wako, saka kuwedzera potasium kunotungamirira kune kushomeka kwemvura, zvichikubatsira kuderedza BP.
Iva nehupenyu hunoshanda. Kuita maekisesaizi nguva dzose kuchakubatsira kuti urambe wakagwinya, uye usarega uremu hwako huchipfuura. Zvinokubatsirawo kuchengetedza kudya kune hutano. Dzivisa mararamiro ekugara; kunyange kana uine basa rekugara, famba-famba nguva dzose sezvinobvira. Vavarira kuwana anenge maminetsi makumi matatu kashanu pasvondo kwaunoita kurovedza muviri kuri pakati nepakati.
Deredza kunwa doro. Inosimudza BP yako, kunyangwe iwe usingatambudzi neBP. Saka, chaizvoizvo munhu wose anofanira kutarisa kunwa doro. Muganho wenguva dzose wekunwa kwevakadzi vane hutano hwemazera ese uye varume vakuru kupfuura makumi matanhatu neshanu inwiwa imwe chete pazuva, nepo varume vadiki pane 65 vanogona kunwa kusvika maviri ezvinwiwa zuva nezuva. Chiyero chegirazi chimwe chete munyaya iyi i120 ml waini kana 350 ml doro kana 30 ml doro rakaoma.
Rara kwemaawa matanhatu kusvika kumanomwe manheru ega ega. Tsvagiridzo yakaratidza kuti maawa mashoma ekurara anotungamirira kuBP yakakwira.
Deredza kushushikana. Chero matambudziko uye mamiriro ezvinhu anogona kukonzera kushushikana kunofanirwa kugadziriswa nekukurumidza. Fungisisa nguva nenguva kuti ugare wakadzikama uye wakanangidzirwa.
Ita shanduko mukudya kwako. Batanidza michero, miriwo, zviyo, zvigadzirwa zvemukaka zvisina mafuta mashoma, hove, huku, uye nzungu mukudya kwako. Deredza nyama dzvuku (kusanganisira nyama yakaonda tsvuku), zvihwitsi, shuga yakawedzerwa, zvinwiwa zvine shuga mukudya kwako.
Zvokudya zvinoderedza BP
Kudya zvine hutano kwakakosha mukudzikira nekuchengetedza kure neBP. Heano zvimwe zvinovaka muviri, zvinonaka, zvekudya zvine hutano zvinozobatsira kuderedza hypertension.
Mabhanana: Vakapfuma mu potassium uye vane sodium shoma. Gadzira masmoothies, makeke uye zvakadai yum zvokudya kubva kumabhanana. Kana idya bhanana mbishi zuva nezuva, kana kutowedzera kune zviyo zvako, kana madhiri! Unogona kugadzira dhizeti rinonaka nekugocha zvimedu zvebhanana wozvipa neyogati yakaomeswa nechando.
Sipinachi: Yakatakura potassium, folate uye magnesium, uye nehuwandu hwefiber, sipinashi inobatsira zvikuru kuderedza high blood pressure. Unogona kuva nespinachi soup kana inonaka sarson ka saag.
Oatmeal: Izvi zvine huwandu hwakawanda hwefibers hunobatsira kuderedza hypertension. Gadzira mapanike kubva pairi kana kutsiva zviyo zvako nazvo. Iwe unogona zvakare kugadzira oatmeal inonaka, senge upma.
Watermelon: Izvi zvine zvakawanda zvefiber, lycopenes, vhitamini A uye potassium. Iyo ine zvakare amino acid inodaidzwa kuti L-citrulline iyo yakaratidza kudzikisa BP. Idya watermelon mbishi, kana kuiwedzera kumasaladi ako. Kana kuti uve nayo mufomu yejusi.
Avocado: Yakatakurwa nevhitamini A, K, B uye E, faibha, potassium uye folate, izvi zvinobatsira zvikuru kuderedza hypertension. Iinewo oleic acids inobatsirawo kudzora uye kuderedza high blood pressure uye level yecholesterol.
Orenji: Izvi zvakapfuma muvhitamini uye zvinobatsira pakuchengetedza BP. Iyo inewo huwandu hwakanaka hwefiber. Iva nemuchero wakazara, kana kugadzira marmalade yeorange.
Beetroot: Izvi zvakazara ne nitrate. Nitrates inobatsira mukuzorodza tsinga uye kuvandudza kubuda kweropa. Sekuongororwa kwakaitwa kuAustralia muna 2012, kunwa zuva nezuva girazi rebeetroot muto kunogona kudzikisa kukwira kweropa nemapoinzi mashanu.
Mbeu dzesunflower: Yakakwira muvhitamini E, folic acid, mapuroteni, magnesium uye fiber, izvi zvakanaka kune hutano hwemoyo wako. Vanobatsira kuderedza BP. Unogona kuita kuti dzakagochwa uye dzisina munyu sechikafu kana kuwedzera kumasaladi ako.
Makarotsi: Iyo potasium uye beta-carotene mumakarotsi inodzora moyo neitsvo, izvo zvinobatsira kudzikisa BP. Inwa karoti muto nguva dzose.
Zvokudya zveBP
Kune zvirongwa zvakasiyana-siyana zvekudya zvinobatsira kuderedza BP. Kunyangwe, pese paunoronga nezvemhando idzi dzekudya, ita shuwa kubvunza chiremba usati watanga. DASH yekudya ndeyekudya kune hutano nguva nenguva kwakagadzirirwa kubatsira kurapa kana kudzivirira BP. Inomirira Dietary Approaches to Stop Hypertension. Izvo zvese nezve kuderera kwekudya kwesodium, uye kuwedzera kudyiwa kwechikafu chine zvinovaka se potassium, magnesium uye calcium. Zvinonzi nekudya uku, unogona kuderedza BP yako nemapoinzi mashoma masvondo maviri ega ega.
Chikafu cheMediterranean chinosimbisa pakudya kwezvirimwa, mafuta ane hutano, uye zviyo. Inyaya yekudya chikafu chine mafuta emuorivhi, nzungu, michero, miriwo, uye hove. Mune izvi unodya zvokudya zvakapfuma mumakoriyori, asi sezvazviri mafuta ose ane utano, haisi ngozi inorema, uye kudya mafuta ane utano kunoita kuti udye zvishoma.
DASH kudya
Ichi chikafu chinopa kusimbisa kune miriwo, michero uye yakaderera-mafuta emukaka chikafu; uye zviyo, nzungu, huku nehove zvine mwero. Kana iwe uchitevera chikafu ichi kudzivirira hypertension, uye uine yakajairika blood pressure parizvino, ibva waenda kune yakajairwa DASH yekudya uko iwe unosvika 2,300mg munyu pazuva. Chikafu cheDASH chepasi-sodium - apo iwe une munyu unosvika 1,500mg pazuva - ndeweavo vari kutsvaga kuderedza BP. Kunze kwekudya munyu, zvimwe zvekudya zvakafanana.
Muchikafu cheDASH, iwe unofanirwa kuve uine 2000 macalorie pazuva. Zvikafu zvinokurudzirwa zvekudya zvakasiyana ndezvi:
6 kusvika ku8 servings pazuva rezviyo. Izvi zvinosanganisira chingwa, zviyo, uye mupunga, uye kunyange pasta. Sarudza mupunga webrown nechingwa chegorosi kana pasta. Kudya kumwe kunoreva chidimbu chimwe chechingwa, 30g yezviyo zvakaoma, kana hafu yekapu yezviyo zvakabikwa, mupunga kana pasta.
4 kusvika ku5 servings pazuva remiriwo. Iwe unogona kuva nemadomasi, broccoli, karoti, mbatatisi, miriwo yakasvibirira nemimwe miriwo mune izvi sezvo izere nemavhitamini, fiber uye zvicherwa se potassium uye magnesium. Pano, imwe kapu yemuriwo mashizha mbishi kana hafu yekapu yemuriwo wakachekwa mbishi kana wakabikwa.
4 kusvika ku5 servings pazuva remichero. Zvibereko zvinogona kuva nemhando dzakawanda kubva kune michero yakazara kusvika kune smoothies kusvika kujusi. Kushumira kumwe kunoreva muchero wepakati nepakati, hafu yekapu yemuchero mutsva, wakaomeswa nechando kana wemumagaba, kana 120ml muto.
6 kana mashoma masevhisi pazuva renyama isina kuonda, huku nehove. Aya ndiwo akanakisa sosi yezvikafu zvakaita seprotein, B mavhitaminzi, iron uye zinc. Idya zvikamu zvishoma zvemafuta-akachekwa nyama nehuku, uye omega-3 fatty-rich-rich hove.
2 kusvika ku3 servings pazuva remukaka. Iwe unowana huwandu hwakanaka hwecalcium, vhitamini D uye mapuroteni kubva kune zvigadzirwa zvemukaka semukaka, yogati, chizi, bota uye zvakadaro. Ita shuwa kuti unosarudza zvigadzirwa zvemukaka zvakaderera-mafuta kana mafuta asina mafuta. Mune izvi, kushumira kunosanganisira imwe kapu yemukaka wakapfava, kapu imwe yakaderera-mafuta yogati, kana 40g chikamu-skimmed cheese.
4 kusvika ku5 servings pavhiki yenzungu, mbeu uye legumes. Idya mhodzi dzesunflower, maarumondi, bhinzi dzeitsvo, pizi, nyemba uye zvimwe zviri muboka rekudya iri remagnesium, potassium, fiber neprotein. Pano, kushanda kumwe kunosanganisira 1/3 kapu yenzungu, maspuni maviri embeu, kana hafu yekapu yebhinzi yakabikwa kana peas.
2 kusvika ku3 servings pazuva remafuta nemafuta. Kunyange zvazvo mafuta ane zita rakaipa pachake, anobatsira chaizvo kana akatorwa muhuwandu hushoma uye mafuta ane utano chete. Vanotora mavhitamini akakosha uye zviri nani immune system. Imwe yekubatira iteapuni imwe yemafuta ane hutano, imwe yepuni mayonnaise kana maspuni maviri esalad dressing.
5 kana zvishoma sevhisi pavhiki yezvinotapira. Sarudza masiwiti ane mafuta mashoma kana asina mafuta senge sorbets, maaizi emichero, jelly bhinzi, siwiti yakaoma kana makiki ane mafuta mashoma. Kushanda imwe ishuga yechipunu, jelly kana jamu, hafu yekapu ye sorbet, kana kapu imwe yeremonade.
Kudya kweMediterranean
Kudya uku hakuna nzira chaiyo. Izvo zvinopa chimiro chaunoda kushanda nacho kuti uwane yakanakira iwe pachako.
Inopa kuve nechokwadi chekuti unodya mavheji akawanda, michero, mhodzi, nyemba, nzungu, zviyo, mbatatisi, chingwa, hove, hove, hove, zvinonhuwira, miriwo uye mamwe mafuta emuorivhi. Iyo zvakare ine iwe uchidya huku, mazai, chizi, uye yogati muhuwandu huri pakati nepakati. Nyama tsvuku haifanirwe kudyiwa asi iwe uchifanira kudzivirira zvachose nyama yakagadzikiswa, shuga yakawedzerwa, zvinwiwa zvine shuga-zvinotapira, mafuta akacheneswa, zviyo zvakanatswa uye zvimwe zvinogadzirwa zvakanyanya.
Zvokudya zvinogona kudyiwa pano ndezvematomatisi, kare, broccoli, cauliflower, sipinashi, karoti, hanyanisi, makomkomere, Brussels inomera, nezvimwewo muchikwata chevheji. Zvibereko zvinogona kusanganisira maapuro, maranjisi, mapeya, mabhanana, mazambiringa, sitirobheri, maonde, mazuva, mapichisi, mavise, etc. Unogonawo kuva nemaarumondi, macadamia nuts, walnuts, cashews, hazelnuts, mhodzi dzenhanga, mhodzi dzesunflower uye legumes sepizi, bhinzi, mhunga, mbambaira, nzungu, nzungu, etc. Idyai machubhu akaita sembatatisi, maturnips, mbambaira, mbambaira, etc. kana zviyo zvakaita sezviyo, zviyo, mupunga, mupunga, chibage, bhari, zviyo zvese chingwa buckwheat, uye pasta. Unogonawo kudya salmon, shrimp, oyster, gakanje, huku, kana mazai. Kana iwe uchida mukaka, sarudza yogati, chizi, kana Greek yogati. Miti uye zvinonhuwira zvakadai segariki, basil, mint, rosemary, sage, nutmeg, sinamoni, pepper, nezvimwewo zvinoshandawo. Nemafuta, sarudza kune ane hutano senge akawedzera mhandara mafuta omuorivhi, maorivhi, avocado uye mafuta ekotapeya.
Ndinofanira kucheka munyu wakawanda sei mukudya kwangu?
Usatora zvinopfuura 1 teaspoon yemunyu zuva rega rega kana iwe ukaonekwa uine high blood pressure. Saka unogona kuva nechikafu chako chakawanda nemunyu mushoma kana kuti yese isina munyu wobva wawedzera mundiro imwe chete kuti 1 teaspoon yemunyu.
Mvura yekunwa inogona kuderedza BP yako here?
Ehe. Kana mvura yaunotora iri shoma, muviri wako unoedza kuona kuti unowana mvura yakakwana nekuchengetedza sodium. Kupera mvura mumuviri kunoitawo kuti muviri uvhare uye zvishoma nezvishoma uvhare mimwe mibhedha yecapillary izvo zvinowedzera kudzvanywa. Unofanira kunwa masere kusvika gumi 8-ounce magirazi emvura pazuva.
Ko garlic inogona kubatsira ropa here?
Allicin ikemikari inowanikwa mugariki uye inobatsira mukuderedza BP. Garlic yakasvibirira, nyowani kana yakaomeswa inopa huwandu hwakawanda hweallicin. Zvinokurudzirwa kuva 1/10 kusvika 1/2 garlic clove zuva nezuva. Usadya garlic yakawanda sezvo inogona kuwedzera kuderedza ropa rinotungamirira kune kuderera kweropa.
Chii chinonzi blood pressure kumukadzi ane pamuviri?
Bvunzo yeropa iri 140/90 panguva yekuzvitakura. Kumanikidzwa kweropa pakati pe140/90 ne149/99 kunoonekwa kunge kwakakwira zvakapfava, pakati pe150/100 ne159/109 yakakwira zvine mwero uye 160/110 zvichikwira zvakanyanya. Kana ukaonekwa kuti BP isati yasvika mavhiki makumi maviri epamuviri, haikonzerwi nekuzvitakura asi kuti yagara iripo, kana kuti isingaperi, high blood pressure. Kana ukaita hypertension mushure memavhiki makumi maviri uye kana BP yako yadzokera kune yakajairika mukati memavhiki matanhatu ekusununguka, une gestational kana kuti pamuviri-induced blood pressure.
Chiso chitsvuku chiratidzo cheBP here?
Inhema kuti high blood pressure inoita kuti chiso chako chitsvedze, i.e. unowana chiso chitsvuku. Vamwe vanhu vane high blood pressure vanogona kuona huso hutsvuku, asi izvi zvinokonzerwa nemabatiro ari kuita muviri wavo pazvinhu zvakasiyana, sesimba rekupomba ropa rinoitwa pamadziro etsinga rinopfuura zvakajairika, izvo zvinotungamira kuBP. Kuva nepamusoro-soro yeropa haisi chikonzero chiri shure kwechiso chitsvuku.
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