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Uhamba ngebhasi, uloliwe okanye usemsebenzini kwaye ngequbuliso, uqala ukubila, izinto ezingqongileyo zihlala ziba mnyama kwaye ufikelela kwinqanaba lokuwa. Ezi zimbalwa zeempawu ezisisiseko onokuba nazo xa uxinzelelo lwegazi luyehla.
Iimpawu kunye neempawu ezithile zibonisa ukuba unengxaki yoxinzelelo lwegazi. Ezinye eziqhelekileyo kukudinwa, ukutyhafa, ukuba nesiyezi, kunye nokuba khaphukhaphu [1] . Ukuthintela imeko enjalo, kwaye ukuba uxinzelelo lwegazi luyehla rhoqo, kukho ukutya okuthile onokukugcina kuluncedo engxoweni yakho xa uhamba onokunceda kuthintele uxinzelelo lwegazi olusezantsi kwaye kuncede nokuphakamisa inqanaba loxinzelelo lwegazi. ngephanyazo [Mbini] .
Makhe sijonge ezinye zeendlela ezilula nezinokunceda ekunyangeni uxinzelelo lwegazi.
1. Ityuwa
Ukuthwala ityuwa kubalulekile xa uhlala unexinzelelo lwegazi. Nanini na xa uziva uxinzelelo lwegazi luyehla, kongeza ngokukhawuleza intwana yetyuwa kwiglasi yamanzi, uyixhokonxe emva koko uyisele yonke. Oku kunceda ekwandiseni uxinzelelo lwegazi kwangoko ngenxa yesodiyamu enokuphakamisa amanqanaba oxinzelelo lwegazi [3] .
2. Iswekile
Ukongeza iitispuni ezimbini zeswekile kunye nentwana yetyuwa kwiglasi yamanzi, kunokuxutywa kunye nokusetyenziswa ukunceda ukunyusa uxinzelelo lwegazi ngokukhawuleza. Ngenxa yoko, kuhlala kulungile ukuphatha ipakethi yeswekile kunye nawe ukuba wawukhe wanaso uxinzelelo lwegazi ngaphambili [4] .
3. Ezomileyo
Ukuba unesifo esiphantsi soxinzelelo lwegazi rhoqo, kungcono ukuba uphathe iidiliya zediliya. IiRisins ziyaziwa njengezona zitya zingcono zokutya ukunqanda uxinzelelo lwegazi [5] .
Unamaqhekeza ali-10-15 weerasentyisi xa uziva ukuba inqanaba loxinzelelo lwegazi lisehla. Kwakhona, umntu wayenokuzifaka emanzini ubusuku bonke aze azibeke esiswini esingenanto ngentsasa elandelayo.
4. Sithandwa
Gcina ibhotile encinci yobusi ikwibhegi yakho kwaye nanini na xa uziva unesiyezi ngenxa yokwehla ngesiquphe koxinzelelo lwegazi, yongeza itispuni enye yobusi ngepinki yetyuwa kwiglasi yamanzi kwaye uyisele kwangoko. Oku kunceda ukwandisa uxinzelelo lwegazi kwangoko [6] .
5. Ikofu
Enye indlela elula nekhawulezayo yokwandisa uxinzelelo lwegazi kwesiqhelo kukutya icaffeine. Iikomityi ezimbini zekofu zinokuba sisisombululo sexeshana sokwandisa inqanaba loxinzelelo lwegazi [7] . Ukusela ikofu emnyama yeyona ndlela ilungileyo.
6. Iti eluhlaza
Ityetyiswe nge caffeine, iti eluhlaza inokunceda ukuphucula imeko yakho [8] . Kwindebe yamanzi ashushu yongeza itispuni yeti eluhlaza. Yimise imizuzu eyi-10 kwaye uyihluze. Yongeza icephe lobusi ngaphambi kokucoca. Yibene kabini okanye kathathu ngemini.
7. IGinseng
Iti yeGinseng yenye yezindlela ezifanelekileyo zokunyanga uxinzelelo lwegazi ekhaya [9] . Kwindebe yamanzi yongeza itispuni e-1 yeti ye-ginseng kwaye uyizise emathunjini. Yima imizuzu embalwa kwaye uyihluze. Yipholise kwaye wongeze icephe lobusi ngaphambi kokutya.
8. I-basil engcwele (iTulsi)
Hlafuna 5-6 tulsi amagqabi xa uziva uphantsi. Ngaphandle kokuba ngcwele, i-basil, ekwabizwa ngokuba yi-tulsi, ineempawu ezininzi zonyango, ezinjenge-anti-inflammatory, adaptogenic, therapeutic, kunye ne-cardio-kinga [10] . Ityetyiswe nge potassium, ivithamin C, kunye nemagnesium- enokukunceda ukulawula uxinzelelo lwegazi [Shumi elinanye] .
9. Utywala
Ukunyanga i-hypotension, iingcambu ze-liquorice zinokwenza imimangaliso [12] . Kwindebe yamanzi yongeza itispuni yeti liquorice. Yibilise imizuzu embalwa kwaye uyibilise imizuzu emi-5. Yibambe kwaye wongeze icephe lobusi ngaphambi kokutya.
10. Amanzi
Ngamanye amaxesha, uxinzelelo lwegazi oluphantsi kunokubangelwa kukuphelelwa ngamanzi emzimbeni. Ngenxa yoko, amanzi ayimfuneko ukuhambisa amanzi emzimbeni. Xa uneempawu zoxinzelelo lwegazi olusezantsi, zama ukusela amanzi amaninzi, kuba iyanceda ukunyusa uxinzelelo lwegazi kwangoko [13] .
Kwinqaku lokugqibela…
Ukuba noxinzelelo lwegazi oluphantsi kube kanye ngexeshana ayisosizathu sokukhathazeka. Nangona kunjalo, ukuhlala uhleli kunye nokuqhubeka kokuchaphazela impilo yakho ngokubanzi ngeendlela ezahlukeneyo. Xoxa nogqirha wakho malunga nomba ophantsi woxinzelelo lwegazi kwaye ufunde ukuqaphela izinto ezibangela kunye neempawu.
Imibuzo ebuzwa qho
Q. Luyintoni uxinzelelo lwegazi oluyingozi?
UKUYA. Uninzi loogqirha luthatha uxinzelelo lwegazi luphantsi kakhulu kuphela xa lubangela iimpawu. Ezinye iingcali zichaza uxinzelelo lwegazi olusezantsi njengokufunda okungaphantsi kwe-90 mm Hg systolic okanye i-60 mm Hg diastolic. Ukuba inani lingaphantsi kwelo, uxinzelelo lwakho lusezantsi kunesiqhelo.
Q. Ngaba ungafa ngenxa yoxinzelelo lwegazi?
UKUYA. Ukuba uxinzelelo lwegazi oluphantsi lubangela ukungabikho kwegazi kumalungu omzimba, loo malungu aya kuqala ukusilela. Oku kunokubangela ukubetha, ukuhlaselwa yintliziyo, ukungaphumeleli kwezintso, kunye neschemia yamathumbu. Umothuko kunye nokufa sisiphumo sokugqibela soxinzelelo lwegazi olude.
Q. Ngaba uxinzelelo lwegazi oluphantsi lulungile?
UKUYA. Abanye abantu baneqondo loxinzelelo lwegazi elisezantsi kunesiqhelo. Ngokubanzi oku kunokuba ziindaba ezimnandi- kuba xa uxinzelelo lwegazi lwakho lusezantsi, umngcipheko wokuhlaselwa sisifo sokufa icala okanye isifo sentliziyo usezantsi. Nangona kunjalo, kwiimeko ezimbalwa, ukuba noxinzelelo lwegazi oluphantsi kunokubangela iingxaki, kungafuneka uthethe nogqirha okanye unesi wakho.
