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Uhamba ngebhasi, ngesitimela noma usemsebenzini futhi ngokuzumayo, uqala ukujuluka, okuzungezile kuthanda ukuba mnyama bese ufika emaphethelweni okuwa. Lezi ngezinye zezimpawu eziyisisekelo ongaba nazo lapho umfutho wegazi wehla.
Izimpawu nezimpawu ezithile zikhomba ukuthi uphethwe ngumfutho wegazi ophansi. Ezinye ezivamile ukukhathala, ukuquleka, isiyezi nokuba nekhanda elikhanyayo [1] . Ukuze uvikele isimo esinjalo, futhi uma umfutho wegazi wehla njalo, kukhona ukudla okuthile ongakusiza esikhwameni sakho lapho usohambweni okungasiza ekuvikeleni umfutho wegazi ophansi futhi kukusize ukukhuphula izinga lomfutho wegazi ngokushesha [okubili] .
Ake sibheke ezinye izindlela ezilula nezingasiza ekwelapheni umfutho wegazi ophansi.
1. Usawoti
Ukuphatha usawoti kanye nawe kubalulekile uma uhlala uhlushwa umfutho wegazi ophansi. Noma nini lapho uzwa ukuthi umfutho wegazi wehla, masinyane faka ingcosana kasawoti engilazini yamanzi, uyinyakazise bese uyiphuza yonke. Lokhu kusiza ekwandiseni umfutho wegazi ngokushesha ngenxa ye-sodium engakhuphula amazinga akho wegazi aphansi [3] .
2. Ishukela
Ukwengeza amathisipuni amabili eglucose ngengcosana kasawoti engilazini yamanzi, kungaxubaniswa kudliwe ukusiza ukukhuphula izinga lomfutho wegazi ngokushesha. Ngakho-ke, kuhle ngaso sonke isikhathi ukuphatha ipakethe ye-glucose uma uke waba nomfutho wegazi ophansi phambilini [4] .
3. Omisiwe
Uma uhlushwa umfutho wegazi ophansi kaningi, kungcono ukuphatha idlanzana lamagilebhisi omisiwe. Omisiwe baziwa njengokudla okungcono kakhulu ongakudla ukuvimbela umfutho wegazi ophansi [5] .
Iba nezicucu ezingaba ngu-10-15 zomvini omisiwe uma uzwa ukuthi izinga lomfutho wegazi lakho liyehla. Futhi, umuntu ubengazicwilisa emanzini ubusuku bonke bese ebafaka esiswini esingenalutho ngakusasa ekuseni.
4. Sthandwa
Gcina ibhodlela elincane loju ulisebenzisa esikhwameni sakho futhi noma nini lapho uzizwa unesiyezi ngenxa yokwehla okungazelelwe komfutho wegazi, engeza ithisipuni elilodwa loju ngengcosana kasawoti engilazini yamanzi bese uliphuza ngokushesha. Lokhu kusiza ukukhuphula izinga lomfutho wegazi ngokushesha [6] .
5. Ikhofi
Enye indlela elula futhi esheshayo yokwandisa umfutho wegazi lakho kokujwayelekile ngokusebenzisa i-caffeine. Izinkomishi ezimbili zekhofi zingaba yikhambi lesikhashana lokukhuphula izinga lomfutho wegazi [7] . Ukuphuza ikhofi emnyama kuyindlela engcono kakhulu.
6. Itiye Eliluhlaza
Ithuthukiswe nge-caffeine, itiye eliluhlaza lingasiza ukuthuthukisa isimo sakho [8] . Enkomishini yamanzi ashisayo engeza isipuni setiyi eluhlaza. Yibilise imizuzu eyi-10 bese uyihluza. Faka isipuni soju ngaphambi kokusiphula. Yiba nalokhu kabili noma kathathu ngosuku.
7. IGinseng
Itiye le-Ginseng lingelinye lamakhambi aphelele okwelapha umfutho wegazi ophansi ekhaya [9] . Enkomishini yamanzi engeza isipuni 1 setiye le-ginseng bese uletha ngamathumba. Yima imizuzu embalwa bese uyihluza. Yipholise bese ufaka isipuni soju ngaphambi kokudla.
8. I-basil engcwele (iTulsi)
Hlahla amahlamvu ama-5-6 we-tulsi lapho uzizwa uphansi. Ngaphandle kokuba ngcwele, i-basil, eyaziwa nangokuthi i-tulsi, inezinto eziningana zokwelapha, njenge-anti-inflammatory, adaptogenic, therapeutic, ne-cardio -vikela [10] . It is ahlanganiswe potassium, uvithamini C, futhi magnesium - ezingasiza ukulawula umfutho wegazi lakho [ishumi nanye] .
9. Utshwala
Ukuze welaphe i-hypotension, izimpande ze-liquorice zingenza izimangaliso [12] . Enkomishini yamanzi engeza isipuni setiyi le-liquorice. Yibilise imizuzu embalwa bese uyibilisa imizuzu emihlanu. Yicindezele bese ufaka isipuni soju ngaphambi kokudla.
10. Amanzi
Kwesinye isikhathi, umfutho wegazi ophansi nawo ungabangelwa ukomisa amanzi emzimbeni. Ngakho-ke, amanzi ayadingeka ukuze anike umzimba umzimba. Uma unezimpawu zomfutho wegazi ophansi, zama ukuphuza amanzi amaningi, ngoba kusiza ukukhuphula izinga lomfutho wegazi ngokushesha [13] .
Encwadini Yokugcina…
Ukuba nomfutho wegazi ophansi kanye ngesikhathi akusona isizathu sokukhathazeka. Kodwa-ke, ukushaywa njalo nokuqhubekayo kungathinta impilo yakho yonke ngezindlela ezahlukahlukene. Xoxa nodokotela wakho maqondana nenkinga yomfutho wegazi ophansi futhi ufunde ukubona izimbangela nezimpawu.
imibuzo ejwayelekile ukubuzwa
U. Uyini umfutho wegazi ophansi ngokuyingozi?
TO. Odokotela abaningi babheka umfutho wegazi uphansi kakhulu uma ubangela izimpawu. Abanye ochwepheshe bachaza umfutho wegazi ophansi njengokufundwa okungaphansi kuka-90 mm Hg systolic noma u-60 mm Hg diastolic. Uma ngabe iyiphi inombolo ingaphansi kwalapho, ingcindezi yakho ingaphansi kokujwayelekile.
U. Ungafa ngenxa yomfutho wegazi ophansi?
TO. Uma umfutho ophansi wegazi ubangela ukungabi khona kokugeleza kwegazi ezithweni zomzimba, lapho-ke lezo zitho zizoqala ukwehluleka. Lokhu kungaholela ekushayweni unhlangothi, isifo senhliziyo, ukwehluleka kwezinso, neschemia yamathumbu. Ukushaqeka nokufa kungumphumela wokuphela komfutho wegazi ophansi owahlala isikhathi eside.
U. Ingabe umfutho wegazi ophansi muhle?
TO. Abanye abantu banezinga lengcindezi yegazi elingaphansi kunokujwayelekile. Ngokuvamile lokhu kungaba yizindaba ezinhle - ngoba ukwehla kwengcindezi yegazi lakho, kwehlisa amathuba okuba nesifo sohlangothi noma isifo senhliziyo. Kodwa-ke, ezimweni ezimbalwa, ukuba nomfutho wegazi ophansi kungadala izinkinga, ngakho-ke kungadingeka ukuthi ukhulume nodokotela wakho noma unesi.
