• Chifukwa chiwopsezo cha matenda amtima chimawonjezeka kawiri nthawi iliyonse kuthamanga kwa systolic kumawonjezeka ndi 20 mmHg ndipo kuthamanga kwa diastolic kumawonjezeka ndi 10 mmHg.
• Chifukwa kuwongolera kuthamanga kwa magazi kumachepetsa chiopsezo cha sitiroko ndi 35% mpaka 40%, komanso kumachepetsa chiopsezo cha matenda a impso, matenda a dementia omwe amapezeka kwambiri m'mitsempha, komanso mavuto akuwona.
• Pomaliza, chifukwa anthu ambiri amatengera moyo wathanzi sadzakhala ndi kuthamanga kwa magazi pokhapokha ngati muli ndi cholowa kapena matenda achiwiri.

• Kuthamanga kwa magazi anu kuyenera kuyezedwa kamodzi pachaka ndi dokotala wabanja (panthawi yopimidwa nthawi ndi nthawi).

Khalani ndi kulemera kwabwino Moyenera, mwa kuphatikiza masewera olimbitsa thupi nthawi zonse ndi zizolowezi zabwino zodyera.

Kukhala wokangalika. Kuchita masewera olimbitsa thupi mwamphamvu kwambiri, kwa mphindi zosachepera 20, 4 mpaka 7 pa sabata, tikulimbikitsidwa kupewa ndi kuchiza matenda amtima. Pakafukufuku wa amuna opitilira 6 azaka zapakati pa 000 mpaka 35, omwe adayenda mphindi 60 mpaka 11 patsiku adachepetsa chiopsezo cha kuthamanga kwa magazi ndi 20% poyerekeza ndi omwe adayenda. sizinagwire ntchito⁶. Koposa zonse, omwe adayenda mphindi zopitilira 20 patsiku adachepetsa ngozi ndi 30%.

Samalani zizindikiro za kupsinjika maganizo kosatha. Ubale pakati pa kupsinjika ndi kuthamanga kwa magazi ndizovuta. Zonsezi, komabe, zikuwonetsa kutiadrenaline kutulutsidwa pansi pa kupsinjika kumakweza kuthamanga kwa magazi chifukwa cha mphamvu yake ya vasoconstrictor. Kupsinjika maganizo kukakhala kosalekeza, pamapeto pake kumawononga mitsempha ndi mtima. Ndikofunika kumvetsetsa chiyambi cha kupsinjika maganizo kuti muthe kuwongolera bwino.

Muzidya zakudya zokhala ndi mchere wambiri. Kusunga bwino pakati pa kudya sodium (yomwe imapezeka mu mchere) ndi potaziyamu (yomwe imapezeka m'zipatso ndi ndiwo zamasamba) n'kofunika kuti magazi asamayende bwino. Chiŵerengero cha sodium / potaziyamu cha 1/5 chingakhale choyenera kusunga kuthamanga kwa magazi. Koma zakudya zambiri za ku America zimakhala ndi sodium yambiri kuwirikiza kawiri kuposa potaziyamu⁸.

Ndikofunikira kuchepetsa kudya kwa sodium mpaka 2 mg patsiku⁷. Malingaliro aposachedwa ochokera ku Canadian Hypertension Education Programme amalangizanso kudya kwa sodium 1 mg patsiku kwa akulu azaka 500 ndi pansi, ndi 50 mg patsiku kwa azaka 1 mpaka 300. , ndi 51 mg patsiku ngati zaka zadutsa zaka 70¹³. Njira yabwino yochepetsera kudya kwanu kwa sodium ndiyo kupewa zakudya zonse zomwe zakonzedwa kale, zodulidwa mozizira, sosi, tchipisi, zakudya zofulumira, ndi zakudya zina zam'chitini - kuphatikiza soups omwe nthawi zambiri amakhala amchere kwambiri.

M'pofunikanso kuonetsetsa kudya zakudya zambiri Potaziyamu. Cantaloupe, mbatata yophika ndi peel yake, sikwashi yozizira, nthochi ndi sipinachi yophika zonse ndi magwero abwino kwambiri.

Idyani nsomba ziwiri kapena zitatu pa sabata. Omega-3 omwe ali nawo amapereka chitetezo chamtima, malinga ndi kafukufuku wambiri (onani pepala la Mafuta a nsomba). Kondwerani nsomba zamafuta ambiri, monga herring, mackerel, salimoni, sardines ndi trout.

Idyani zipatso ndi ndiwo zamasamba zambiri. Chifukwa chakuthandizira kwawo muzakudya zamafuta, ma antioxidants ndi potaziyamu.

Chepetsani kudya kwanu kwamafuta. Kukhalabe ndi thanzi labwino la mtima.

Mowa kwambiri. Timalimbikitsa kumwa zakumwa ziwiri patsiku (mowa 2 kapena magalasi a vinyo) kwa amuna, ndi chakumwa chimodzi patsiku kwa amayi. Anthu ena angapindule popewa kumwa mowa.