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Yoga Yekudzvinyirira Ropa | Paschimottanasana Balasan | Anandasana Shavasana BoldskyInenge hafu yevagari nhasi vari kutambura nehasha dzehypertension. Zviratidzo zvekuwedzera kweropa zvinoonekwa mune vese varume nevakadzi, zvisinei nezera ravo.
Kazhinji, kuongororwa kunotaura kuti hypertension inoendeswa kumberi kubva kune mumwe munhu kuenda kune inotevera nenzira dzekugara nhaka. Asi zvinoonekwa zvakare kuti vanhu vakanyanya kubatikana kana vanotambura nekuvhunduka uye kushushikana, kazhinji vanowira mumusungo weBP.
Kana achinge aongororwa, munhu anoda kuzvitarisira zvakanyanya.
Hypertension inogona kuuraya uye inogona kukonzera hosha dzakabatana senge chirwere chemwoyo, sitiroko, nezvimwe. Izvi zvinogona kukonzeresa kuhutano mamiriro, izvo zvinogona kuita kuti munhu aome mitezo kunyange.
Naizvozvo, zviri kuwedzera kukosha kuti munhu atevedzere akakodzera mishonga uye tsika dzekudya kudzora huwandu hweropa.
Kutsvagurudza kunoratidza kuti kune huwandu hwechikafu, chinodya icho chinogona kuwedzera huwandu hweropa. Izvi zvinogona kuve nekukuvadza kwako hutano.
Pazasi pane rondedzero yezvishoma zvekudya zvakadai izvo munhu anorwara neBP zvakanyanya zvaanofanira kudzivirira. Tarisa.
1. Yakawandisa Munyu / Munyu Chikafu
Deredza kunwa kwemunyu kana uri kutambura neBP. Sodhiamu inogona kukanganisa itsvo dzako, moyo, arteri, uye huropi nehupamhi hwehuwandu hweropa. Ropa rakawandisa rinoisa mutsinga, izvo zvinopedzisira zvaunza kudzikisira kwetsinga.
Kupfuurirazve, kuwanda kwesodium kudyiwa kunogona kukuvadza tsinga, dzinobatana kusvika pamoyo. Pakutanga, inoderedza kuyerera kweropa kuenda pamoyo, izvo zvinotungamira kurwisa kwemoyo.
Naizvozvo, munhu haafanire kunge aine isingasviki 2.3 mg yemunyu pazuva. Kunanga kunwa kwemunyu uye kuva nezvikafu zvine huwandu hwakawanda hwesodium kunotungamira mukuwedzera kweropa.
2. Zvidhinha Zvekudya
Zvikafu zvemumagaba zvakaita sebhinzi dzemumagaba, zvakagadzirwa nemadomasi zvakabikwa, nemasobho akagadzirwa kare uye maNoodles, zvine munyu wakawanda mukati mayo. Izvi zvinodaro nekuti kuitira kuchengetedza zvigadzirwa izvi, munyu wakawanda unodiwa.
Nekudaro, iwe uchinge uchishandisa bhinzi dzemumagaba, unogona kuisuka zvakakwana necoriander nemvura uye kubvisa huwandu hwakaringana hwemunyu. Zvamakomani zvigadzirwa zvemadomasi senge nyanya nyanya, ketchup, uye sauces zvine munyu wekuchengetedza.
Saka zvinokurudzirwa kugadzira muto unogadzirwa pamba kudzivirira huwandu hwakawanda hwemunyu. Kunze kwesupu dzakagara dzakagadzirwa, maoodles anongovawo nemunyu. Zvinogona kuve nyore kubika uye kudya asi zvinogona kukanganisa hutano hwako. Nekudaro, tenga yakaderera-sodium masobho kana kuigadzira nemavheji matsva pamba pachezvayo.
3. Zvigadzirwa zvakagadziriswa
Chikafu chakagadzirwa senge chando chakaomeswa, nyama yemombe, nyama yenguruve, hove, shrimps, nezvimwewo, kana yakagadzirira-ku-fry soseji yehuku, nuggets, kana French fries, ine yakakwira mwero we sodium yekuchengetedza. Zvingave zvinonaka kudya uye nekuchengetedza nguva, asi zvinogara zvirinani kutenga zvigadzirwa zvitsva kubva kumusika, pane kushandisa zvigadzirwa zvakaomeswa nechando izvo zvinogona kuwedzera kuwedzera kweropa.
4. Zvokudya zvine shuga
Mumusika, mune zvakawanda zvakasiyana zvigadzirwa izvo zvine huwandu hwakawanda hweshuga, izvo zviri zvisikwa kana zvakagadzirwa zvakawedzerwa. Kuwanda kweshuga kunwa kunotungamira mukuwedzera huremu uye kunowedzera mamwe macalorie.
Kana iwe uri murwere weshuga uine chikafu chine huwandu hwakawanda hweshuga, zvinogona kukanganisa hutano hwako. Kunyangwe kune vanhu vari kutambura neBP, kufutisa ndechimwe chezvikonzero zvekuwedzera huwandu hweropa mumuviri.
Naizvozvo, ganhurira kudyiwa kweshuga zvakananga kana muzvikafu zvakaita semachikoreti, chingwa, majusi emichero akachengetedzwa, nezvimwe. Tarisa dzimwe nzira dzeshuga kana zvichidikanwa asi usina shuga yakawanda kana chikafu chine shuga.
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5. Zvinwiwa Zvinonwiwa
Vazhinji vedu tinofarira zvinwiwa zvinotapira nekuda kwekunakirwa kwayo uye inopedza nyota chivakwa. Asi ichi chinwiwa chinotapira chine kabhoni soda, inoshanda kune acidity, zvakare ine huwandu hwakawanda hweshuga mairi.
Zvinoonekwa kuti zvinwiwa zvinotapira zvinopa shuga mumuviri kupfuura machokoreti. Kunwa kwenguva refu kwezvinwiwa kunotungamira mukufutisa uye zvichizowedzera kuwedzera kweropa.
Deredza chinwiwa chako chinwiwa uye pachinzvimbo uine muto mutsva wemuchero usina shuga kuti uve noutano hwakanaka.
6. Zvingwa
Pasika ndeyakagara-nguva yekufarira chikafu chevana pamwe nevakuru. Makuki anonaka, makeke, nzungu dzehupfu, nezvimwewo, zvirokwazvo anodiridza mukanwa. Asi kunyangwe yavo yummy kuravira, zvigadzirwa zvakadaro zvinokuvadza kune vanhu vanotambura neBP.
Izvi zvinodaro nekuti zvine huwandu hwakawanda hweshuga mavari zvinotungamira mukurema. Kufutisa hakungotungamire kune yakashata chimiro asi pakati pezvirwere zvayo zvinoenderana, inoonekwa ichiwedzera kuwedzera kweropa zvakare. Deredza mashandisirwo ezvipuka zvehutano hwakanaka.
7. Doro
Vechidiki uye vanhu vemakambani vakanyanyisa kunwa doro uye vanowanzo funga semafungiro eazvino. Asi huwandu hweshuga irimo hunogona kukwidza huwandu hweropa rako.
Doro rinotungamira kukundikana kweitsvo, rinoisa njodzi yemoyo, uye rinotungamira mukuwedzera uremu. Zvese izvi zvakasanganiswa pamwe zvinokurudzira huwandu hweropa uye zvinofumura munhu kuti aite njodzi yehutano.
8. Fodya
Kusvuta kunokuvadza kuhutano - isu tese tinonyatsoziva chirevo ichi. Fodya ndicho chinonyanya kukonzera gomarara, kusashanda zvakanaka kwemapapu, chirwere chehutano, nezvimwewo. Kunze kwezvo, kutsenga kana kuputa fodya kunowedzera kuwedzera kweropa kuburikidza nekuderedza maburi emadziro etsinga.
Zvese zvinoshanda uye zvekuputa fodya zvinogona kutungamira kune yakawedzera BP, iyo inokanganisa hutano hwako. Naizvozvo zvakanaka kurega kusvuta.
9. Kafeini
Kuve nekapu yekofi inodziya mumazuva anotonhora emangwanani echando, inzira huru yekukanda-kutanga mangwanani, asi huwandu hwakawanda hwecaffeine hwakadyiwa hunogona kutungamira mukuwedzera kweropa rekumanikidza.
Kunyangwe hazvo huwandu hwakawedzera hunogara chete kwenguva pfupi asi kana huwandu hwecaffeine huchiwedzera, iko kukanganisika kwacho kunogona kukuvadza. Naizvozvo, regedza iyo caffeine inonwa kaviri pavhiki.
10. Zvipukanana
Pickles ndechimwe chezvikafu izvo zvinofarirwa nevakawanda. MuIndia, zvinowanzoonekwa kuti vanhu vanodya mapikicha zuva nezuva, kungave nemapatati kana maparathas. Kunyangwe zvichinaka kudya, huwandu hwakawanda hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hweropa. Naizvozvo, sarudza magaka ane huwandu hwakaderera hwesodium yeshuga mairi.
Nekudaro, kana iwe uchirwara neBP, zvakakosha kuti uchengete cheki pane chikafu chaunodya. Tsika dzisina kujairika dzekudya dzinogona kutungamira mukuwedzera kweBP uye njodzi dzayo dzehutano. Edza kudzivirira izvo zvataurwa pamusoro uye ugare uchishanda uye uine hutano.
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