Maitiro Ekudzivirira Yakakwira Ropa Kumanikidza

Zvemukati

• Pfupiso
• Chii chinonzi BP?
• High blood pressure inoonekwa sei?
• Ndiani ari panjodzi yekukwira BP?
• Ndingaite sei kudzivirira BP?

Pfupiso

Kupfuura 1 muvatatu vakuru muUS vane BP, kana hosha yeropa. Vazhinji vevanhu ivavo havazive kuti vanayo, nekuti kazhinji hapana zviratidzo zvekunyevera. Izvi zvinogona kuve nenjodzi, nekuti kukwirira kweropa kunogona kutungamira kune anotyisidzira hupenyu mamiriro sekurwadziwa kwemoyo kana sitiroko. Nhau dzakanaka ndedzekuti iwe unogona kazhinji kudzivirira kana kurapa yakakwira BP. Kuongororwa kwekutanga uye moyo-hutano mararamiro ehupenyu anogona kuchengetedza yakakwira BP kubva mukukuvadza zvakanyanya hutano hwako.

Chii chinonzi BP?

Ropa kumanikidza ndiro simba reropa rako rinosundira pamadziro etsinga dzako. Nguva imwe neimwe mwoyo wako paunorova, inopomba ropa mumatsinga. Ropa rako rinonyanya kukwirira kana moyo wako uchirova, uchipomba ropa. Izvi zvinonzi systolic pressure. Kana moyo wako wazorora, pakati pekurova, yako BP inodonha. Izvi zvinonzi diastolic kumanikidza.

Ropa rako rekuverenga kuverenga rinoshandisa idzi mbiri nhamba. Kazhinji systolic nhamba inouya pamberi kana pamusoro pe diastolic nhamba. Semuenzaniso, 120/80 zvinoreva systolic yemakumi maviri uye diastolic yemakumi masere.

High blood pressure inoonekwa sei?

Kuwedzera kweropa kazhinji hakuna zviratidzo. Saka nzira chete yekuziva kana unayo ndeyokuwana kuongororwa kweropa nguva dzose kubva kumubatsiri wako wehutano. Wako mupi anoshandisa gauge, stethoscope kana sensor yemagetsi, uye neiyo BP cuff. Iye kana iye achatora kuverenga kuviri kana kudarika pazvikamu zvakasiyana asati aongorora chirwere.

Kune vana nevechiri kuyaruka, mupi wezvehutano anofananidza kuverenga kweropa kune izvo zvakajairika kune vamwe vana vanezera rakaenzana, kureba, uye mukadzi.

Vanhu vane chirwere cheshuga kana chirwere chetsvo chisingaperi vanofanirwa kuchengeta BP yavo pazasi pe130 / 80.

Ndiani ari panjodzi yekukwira BP?

Chero ani zvake anogona kuwedzera kukwirisa kweropa, asi pane zvimwe zvinhu zvinogona kuwedzera njodzi yako:

• Zera - Ropa kumanikidza rinowanzo simuka nezera
• Rudzi / Dzinza - Kuwedzera kweropa kwakanyanya muvanhu vakuru vemuAfrica
• Kurema - Vanhu vakafutisa kana kufutisa vanowanzoita BP
• Zvepabonde - Asati asvitsa makore makumi mashanu nemashanu, varume vane mukana wakanyanya kupfuura vakadzi wekuwedzera BP. Mushure memakore makumi mashanu nemashanu, vakadzi vanowanzoita kupfuura varume kuti vazvikure.
• Mararamiro - Dzimwe tsika dzehupenyu dzinogona kukwidza njodzi yako yekukwira kweropa, sekudya yakawandisa sodium (munyu) kana isina kukwana potasium, kushomeka kwekurovedza muviri, kunwa doro rakawandisa, uye kuputa.
• Nhoroondo yemhuri - Nhoroondo yemhuri yehigh blood pressure inomutsa njodzi yekukwirisa BP

Ndingaite sei kudzivirira BP?

Unogona kubatsira kudzivirira kukwirisa kweropa nekuita mararamiro ane hutano. Izvi zvinoreva

• Kudya kudya kunovaka muviri. Kubatsira kudzora kuwedzerwa kweropa rako, iwe unofanirwa kudzora huwandu hwesodium (munyu) hwaunodya uye nekuwedzera huwandu hwe potassium mukudya kwako. Zvakakoshawo kudya chikafu chakaderera mumafuta, pamwe nemichero yakawanda, miriwo, uye tsanga dzakazara. Iyo DASH yekudya chirongwa muenzaniso wechirongwa chekudya icho chinogona kukubatsira iwe kudzikisa yako BP.
• Kuwana kurovedza muviri nguva dzose. Kudzidzira muviri kunogona kukubatsira kuti urambe uine huremu hune hutano uye udzikise BP. Iwe unofanirwa kuyedza kuita zvine mwero-kusimba aerobic kurovedza kanenge maviri nehafu maawa pavhiki, kana kusimba-kusimba aerobic kurovedza kweawa imwe nemaminetsi gumi nemashanu pavhiki. Kurovedza muviri kweaerobic, senge kufamba nekukasira, chero kurovedza muviri uko moyo wako unorova zvakanyanya uye unoshandisa okisijeni yakawandisa kupfuura zvakajairwa.
• Kuve pane huremu hune hutano. Kunyanya kufuta kana kuva nekufutisa kunowedzera njodzi yako yekukwira kweropa. Kuchengeta huremu hune hutano kunogona kukubatsira kudzora kukwira kweropa uye kudzikisa njodzi yako kune mamwe matambudziko ehutano.
• Kukanganisa doro. Kunwa doro rakawandisa kunogona kukwidza kuwedzerwa kweropa rako. Iyo inowedzerawo mamwe macalorie, ayo anogona kukonzera kurema kuwedzera. Varume havafanirwe kuita zvinopfuura zvinwiwa zviviri pazuva, uye vakadzi chimwe chete.
• Kwete kusvuta. Kusvuta fodya kunokwidza BP yako uye kunokuisa panjodzi yakanyanya yekurwara nemoyo uye sitiroko. Ukasasvuta, usatanga. Kana iwe ukasvuta, taura nemupi wako wezvehutano kuti akubatsire kutsvaga nzira yakanakisa yekuti iwe urege.
• Kugadzirisa kushungurudzika. Kudzidza zororo uye kugadzirisa kusagadzikana kunogona kusimudzira hutano hwako hwepamoyo uye hwepanyama uye kudzikisa kukwirira kweropa. Kushungurudzika manejimendi maitiro anosanganisira kurovedza muviri, kuteerera mimhanzi, kutarisa pane chimwe chinhu chakadzikama kana rugare, uye kufungisisa.

Kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchitunda zvekare, zvakakosha kuti uzvidzivirire kubva pakuwedzera kana kukonzera matambudziko Iwe unofanirwa kugara uchirapwa uye uteedzere chirongwa chako chekurapa. Zano rako rinosanganisa mararamiro ehutano maitiro uye pamwe nemishonga.

NIH: National Mwoyo, Mapapu, uye Ropa Institute

• Yakagadziridzwa Ropa Kudzvinyirira Mirayiridzo: Maitiro ehupenyu Shanduko dzakakosha