Chii chaungaita iwe pachako pakurwisa BP?

Sezvatinokura, tinenge tichingogara tichiona kuwedzera kweBP. Semuenzaniso, madziro emudziyo anova akaoma sezvatinokura. High blood pressure inogona kukonzera matambudziko ehutano. Chii chaungaita kuti uderedze BP yako kana kuti kuichengeta iri mukati memiganhu?

Chero ani anoshanyira chipatara muThailand kuti aonekwe anowanzo tora chiyero cheBP uye zvakare inotariswa kuti une fivha here. Iwe ungafunga kuti ingave yakanaka yekudzivirira chiyero, asi pane kumwe kusava nechokwadi. Somuenzaniso, kushanya kuchipatara kunokwidza BP kuvanhu vakawanda nokuti kunoparira kunetseka. Kune zvakare chikamu chevanhu vanorwara ne 'white coat hypertension', iyo blood pressure inobva yakwira painopimwa. Muchiitiko ichocho, kuyerwa kwemaawa makumi maviri nemana kunopa kunzwisisa kuri nani.

Chii chinonzi high blood pressure?

Kutsikirira kweropa ndiko kusimba kwetsinga dzako. Kana mwoyo wako wabatirana uye wosundira ropa rako mumuviri, kudzvanya kuri mutsinga dzako dzeropa kuri pamusoro. Ndiyo inonzi upper pressure. Kana mwoyo wako ukazozorora zvakare, kudzvinyirira kwakaderera kunogadzirwa. Tinodaidza kuti hudzvanyiriri. Kuchinja kweropa rako nguva dzose. Paunomhanya nekukurumidza, blood pressure yako yakakwira kudarika paunogara wakanyarara.

High blood pressure inogona kukuvadza here?

Kukwira kweropa hakusi chirwere, asi kukwira kweropa kwenguva refu kunowedzera njodzi yechirwere chemoyo (semuenzaniso sitiroko, kukuvara kweitsvo kana kurwisa kwemoyo). Ndiyo yatinodaidza kuti njodzi yechirwere chemoyo. Ngozi yechirwere chemoyo haingotariswi chete neropa rako. Zvimwe zvinokonzera njodzi zvinosanganisira:

• vane (vane) chirwere chemwoyo;
• chirwere cheshuga mellitus;
• rheumatoid arthritis;
• kuderedza kushanda kwetsvo;
• kuwedzera kwecholesterol level;
• baba, amai, mukoma kana hanzvadzi vakagadzira chirwere chemwoyo vasati vava nemakore 65;
• kusvuta;
• kushushikana;
• kurovedza muviri kushoma;
• kushandisa doro zvakanyanya;
• chikafu chisina kunaka;
• kuwandisa.

Ngozi yechirwere chemwoyo inowedzera nezera uye yakakura kune varume pane vakadzi. Zvimwe zvinhu zvinokonzera njodzi kupfuura zvimwe; pamwe chete zvinhu zvine ngozi zvinosimbisana.

Chii chaungaita iwe pachako kuderedza BP yako?

Kuderedza uremu
Vanhu vakaedzwa vakarasikirwa neavhareji yemakirogiramu mana pagore vakave neBP yavo yepamusoro yakadzikiswa ne3 kusvika gumi mapoinzi, uye kuderera kweBP yavo ne10 kusvika 1 point. Kurasikirwa uremu kunoshanda zvakanaka kwazvo, asi mafuta ari mudumbu nzvimbo padumbu anonyanya kukonzera matambudziko. Mafuta aya anoburitsa mahormone anowedzera BP. Kana mafuta emudumbu akanyangarika, anoderedzawo BP.

Relaxed
Relaxation Exercise, kufungisisa, kufema mudumbu kwakadzika: pane humbowo hwekuti idzi mhando dzematanho ekugadzirisa kushushikana dzinobatsira kudzikisa BP. At least the underpressure.

Idya munyu zvishoma
Dambudziko guru muThailand, chikafu chine munyu, kunyangwe iwe usingakwanise kuravira nekuti shuga inoshandiswa zvakare. Muto wehove kunyanya ibhomba remunyu. Asi hazvisi zvemunyu chete zvaunozviwedzera, zvigadzirwa zvakawanda zvine munyu wakawanda (kana sodium). Zviri nani kusiya liquorice, pizza, chizi, chingwa, nyama, muto, sosi uye zvese kubva mubhawa rekudya.

Kana iwe ukadya 4 magiramu mashoma munyu pazuva, kudzvanywa kwepamusoro kuchaderera neavhareji yemapoinzi mashanu uye kudzvanywa kwakashata kunoderera nemapoinzi matatu. Zano racho rinopfuura 5 gramu emunyu pazuva. World Health Organisation inotokurudzira magiramu mashanu chete. Paavhareji tinodya anenge 3 kusvika ku6 magiramu zuva rega rega. Zvizhinji zvacho 'zvakavigwa' muchikafu: haugone kuzviravira, asi zviripo.

Kufamba
Kuita maekisesaizi kunozopedzisira kwaita kuti tsinga dzeropa dziwedzere uye zvinobatsira kuderedza BP. Munguva pfupi, maekisesaizi anowedzera kuwedzera kweropa: mwoyo unofanirwa kupomba zvakanyanya panguva yekurovedza muviri. Asi nekufamba kwenguva madhiramu anova ari nani. Kudzvinyirira kwepamusoro kunodonha paavhareji ne5 kusvika ku8 mapoinzi kana uchifamba hafu yeawa kupfuura pazuva kupfuura zvaunowanzoita. Kana kana iwe uchitenderera kana kujog kweawa katatu pasvondo.

Kurega kusvuta?
Kana izvi zvinoderedza BP hazvina kuratidzwa zvachose. Ichokwadi kuti inomisa kukanganisa kumwoyo, tsinga, mapapu uye itsvo.

Kunwa doro shoma?
Kubatana pakati pedoro neBP hakuna kunyatsojeka. High blood pressure inoratidzika kuva yakawanda muvanhu vanonwa. Asi kumwe kunzvera pakati pavarwere vane high blood pressure kunoratidza kuti kunwa nguva nenguva kunoderedza ngozi yavo yehosha yemwoyo.

Zvinyorwa: Health Network uye Thuisarts