7 hanyoyi na al'ada don rage hawan jini (hauhawar jini)

Wadatacce

• 1. Rage nauyi
• 2. Dauke abincin DASH
• 3. Cinye g g 6 kawai a kowace rana
• 4. Motsa jiki sau 5 a sati
• 5. Daina shan sigari
• 6. Inga sinadarin potassium da magnesium sosai
• 7. Rage damuwa

Kula da hawan jini ba tare da magani ba yana yiwuwa, tare da halaye kamar yin ayyukan motsa jiki sau 5 a mako, rage nauyi da rage gishiri a cikin abinci.

Wadannan halaye suna da mahimmanci don hana pre-hauhawar jini daga zama hawan jini, kuma ana iya jagorantar likita a matsayin yunƙurin sarrafa matsa lamba, kafin fara magani da magunguna, na tsawon watanni 3 zuwa 6, idan matsin ya sauka. 160x100 mmHg.

Idan amfani da magunguna ya riga ya fara, bai kamata a katse su ba tare da ilimin likita ba, duk da haka, waɗannan canje-canje a cikin ɗabi'un rayuwa suma suna da matukar mahimmanci don maganin ya sami damar sarrafa matsa lamba daidai, har ma da bayar da izinin rage hawan jini. allurai magunguna.

1. Rage nauyi

Rage nauyi da kuma kula da nauyi yana da matukar mahimmanci, tunda akwai dangantaka kai tsaye tsakanin nauyi da hawan jini, wanda yakan kara yawan masu kiba.

Baya ga rage kitsen jiki gaba daya, yana da matukar mahimmanci a rage girman kewayen ciki, saboda kitse na ciki na wakiltar babban haɗari ga cututtukan zuciya da jijiyoyin jini, kamar ciwon zuciya.

Don tabbatar da nauyin da ake sarrafawa, ya zama dole a sami nauyi wanda ya yi daidai da yawan ma'aunin jiki tsakanin 18.5 da 24.9mg / kg2, wanda ke nufin cewa mutum yana da madaidaicin nauyin nauyi don tsayinsa. Da kyau fahimtar menene wannan lissafin kuma ku sani idan kuna da nauyi a cikin menene kuma yadda ake lissafin BMI.

Kewayen ciki, wanda aka auna shi da tef a yankin tsayin cibiya, dole ne ya kasance ƙasa da 88 cm, a cikin mata, kuma 102 cm, a cikin maza, don nuna mai mai ciki a cikin adadin lafiya ga lafiyar.

2. Dauke abincin DASH

Abincin irin na DASH yana ba da abinci mai cike da 'ya'yan itace, kayan marmari, hatsi cikakke da kayayyakin kiwo, kamar yogurt na halitta da farin cuku, da ƙarancin mai, sugars da jan nama, wanda aka tabbatar yana taimakawa ga raunin nauyi da hawan jini sarrafawa.

Hakanan yana da mahimmanci a guji cin abinci na gwangwani, gwangwani ko kuma daskararren abinci a shirye domin amfani, saboda suna dauke da sinadarin sodium mai yawa da kuma abubuwan adana abubuwan da ke haifar da karin matsi, kuma ya kamata a kiyaye su.

Bugu da kari, yana da mahimmanci a sha lita 1.5 zuwa 2 na ruwa a kowace rana, don sanya ruwa a jiki, daidaitawa da barin gabobin suyi aiki yadda ya kamata.

3. Cinye g g 6 kawai a kowace rana

Yana da matukar mahimmanci a sarrafa amfani da gishiri ta yadda ƙasa da g g 6 za a sha kowace rana, wanda yayi daidai da ƙaramin karamin cokali 1, kuma yayi daidai da 2 g na sodium.

Don wannan, ya zama dole a kiyaye kuma a lissafa yawan gishirin da ke cikin marufin abincin, ban da nisantar amfani da gishiri don dandano abincin, da kuma amfani da kayan kamshi kamar su cumin, tafarnuwa, albasa, faski, barkono, oregano ya kamata za a fifita., Basil ko ganyen bay, misali. Koyi yadda ake girma da shirya kayan ƙanshi don maye gurbin gishiri.

Canza dabi'un cin abinci na iya rage hawan jini har zuwa 10 mmHg, yana mai da shi babban aboki don kaucewa ko kauce wa ɗumbin magunguna. Duba sauran jagororin daga mai abinci mai gina jiki da tsarin abinci don sarrafa hauhawar jini.

4. Motsa jiki sau 5 a sati

Ayyukan motsa jiki, na aƙalla mintina 30 zuwa awa 1 a rana, sau 5 a mako, yana da mahimmanci don taimakawa sarrafa iko, rage daga 7 zuwa 10 mmHg, wanda zai iya ba da gudummawa don kauce wa amfani da ƙwayoyi a nan gaba ko don rage yawan magunguna.

Wannan saboda motsa jiki yana inganta zagawar jini ta cikin jijiyoyi kuma yana taimakawa zuciya don aiki yadda ya kamata, ban da taimakawa wajen sarrafa matakan homonon da ke ƙara matsa lamba, kamar adrenaline da cortisol.

Wasu kyawawan zaɓuɓɓuka suna tafiya, gudu, hawan keke, iyo ko rawa. Abinda yakamata shine cewa aikin motsa jiki, tare da wasu nauyin, ana kuma haɗuwa da shi, sau biyu a mako, zai fi dacewa bayan sakin likita kuma tare da jagorancin mai ilmantarwa na zahiri.

5. Daina shan sigari

Shan sigari na haifar da rauni da nakasa aikin jijiyoyin jini, ban da yin kwangilar bangonta, wanda ke haifar da karin matsin lamba, baya ga kasancewa muhimmin abin da ke haifar da cututtukan zuciya daban-daban, cututtukan kumburi da kansar.

Shan sigari ba wai kawai yana da nasaba ne da karuwar hawan jini ba, amma a lokuta da dama, har ma yana iya soke tasirin da kwayoyi ke yi ga wadanda tuni suka fara shan magani.

Bugu da kari, yana da mahimmanci a sarrafa dabi'ar shan giya, domin shima hakan na haifar da hauhawar jini. Don haka, yawan amfani da ita ya zama matsakaici, kar ya wuce adadin giram 30 na giya a kowace rana, wanda yayi daidai da gwangwani 2 na giya, gilashin giya 2 ko kuma kashi 1 na wuski.

6. Inga sinadarin potassium da magnesium sosai

Sauyawa waɗannan ma'adanai, zai fi dacewa ta hanyar abinci, kodayake babu cikakkiyar hujja, ana ganin yana da alaƙa da mafi kyawun sarrafa matsi, saboda suna da mahimmanci don haɓaka, musamman a cikin tsarin juyayi, jijiyoyin jini da tsokoki na zuciya.

Shawarwarin magnesium na yau da kullun yana zuwa 400mg a cikin maza da 300 MG a cikin mata kuma shawarar na potassium shine kusan gram 4.7 a kowace rana, wanda yawanci ana samu ta hanyar abinci mai wadataccen kayan lambu da iri. Bincika waɗanne abinci ne masu ƙima a cikin magnesium da potassium.

7. Rage damuwa

Tashin hankali da damuwa suna kara yawan wasu kwayoyin halittar, kamar adrenaline da cortisol, wadanda suke saurin bugun zuciya da takura jijiyoyin jini, da kara hawan jini.

Dagewa da wannan halin yana iya ƙara matsin lamba, wanda ke sa magani ya zama mai wahala kuma yana ƙara haɗarin cututtukan zuciya, kamar ciwon zuciya da bugun jini.

Don yaƙi da damuwa, ana ba da shawarar yin atisaye na jiki, ayyuka kamar su yin zuzzurfan tunani da yoga, ban da tafiye-tafiye masu motsawa da tarurrukan zamantakewar jama'a, misali, waɗanda ke taimakawa wajen daidaita yanayin ji da kula da matakan hormones a cikin jiki. A cikin yanayi mai tsanani, ana kuma ba da shawarar neman taimakon ƙwararru, ta hanyar ilimin halayyar mutum da shawarwari tare da likitan mahaukata.