Ukuba ufumene unyango lwegazi oluphezulu, ugqirha wakho usenokuba ukhuthaze ukuba ulahlekelwe isisindo ngokuzivocavoca. Kodwa ukuqalisa inkqubo yovavanyo kunye nokuzama ukunciphisa ubunzima ngelixa ulawulo lwexinzelelo lwentliziyo lungadideka. Sebenzisa le nqaku njengendawo yokuqala, kunye neengcebiso ezivela kumgqirha wakho, ukuza necebo elikusebenzelayo.
Inzuzo Yokuzivocavoca Abantu Abanoxinzelelo Lwegazi Eliphezulu
Enye yezona zinzuzo ezinkulu zokuqala inkqubo yovavanyo kukulahleka kwesisindo.
Ukulahlekelwa ngumlinganiselo omncinci kunokuba neenombolo zomfutho wegazi kwibala eliqhelekileyo. Kodwa nangona ukulahleka kobunzima kungenzeki ngokukhawuleza, ukuthatha inxaxheba kwenkqubo eqhelekileyo yokuzivocavoca ngokulinganisela kunokuba nefuthe elihle kwixinzelelo lwengqondo.
Kodwa izibonelelo azipheli apho. Ukwandisa izinga lakho lomsebenzi kunokunceda ukunciphisa umngcipheko wesifo senhliziyo, ukuthintela uhlobo lwesifo sikashukela, ukunciphisa uxinzelelo, ukunciphisa umzimba wakho kunye nokuphucula i-cholesterol yakho. Zizo zonke iziphuculo eziza kukhulisa iprofayile yakho yezempilo jikelele.
Indlela Yokunciphisa Ubunzima Ngendlela Efanelekileyo
Ukuba uye wafumanisa ukuba unengcinezelo yokhuseleko, qiniseka ukuxubusha nayiphi na inkqubo entsha yokufumana impilo kunye nogqirha wakho. UMary Moon, MD, ugqirha weentsapho, ocebisa ezininzi izigulane zakhe ukuba zinciphise umzimba. Ucacisa ukuba abaninzi babo banesicindezelo segazi kunye nezinye iimeko eziquka ukukhuluphala okanye udidi lwe-2 lweswekile . Nangona iprogram yokulahlekelwa kwesisindo ingaphucula le miqathango, ichaza ukuba kubalulekile ukufuna izikhokelo ezithile.
"Akukho mbuzo ukuba umzimba luyinto ebalulekileyo eyokunceda ukucwangcisa ukunyanzeliswa kwegazi kodwa abantu kufuneka baqinisekise ukuba benza ukufaneleka okusemgangathweni olufanelekileyo kumgangatho othile wokuzivocavoca okanye mhlawumbi kunokuba yingozi kubo."
Ucebisa ukuba uqale ngokukhawuleza kwaye ukwandisa ngokukhawuleza ixesha kunye nobukhulu bomsebenzi wakho njengoko ukunyamezela kwakho kuphucula.
Izikhokelo Zokuzilolonga Kubantu Abanoxinzelelo Lwegazi Eliphezulu
Xa uxoxisana nenkqubo yokulahlekelwa kwesisindo kunye nodokotela wakho, ungasebenzisa ezi zikhokelo njengendawo yokuqala yokuseka iinjongo. Emva koko, qulunqa ishedyuli esisebenza kuwe.
- I-Heart Heart, i-Lung ne-Blood Institute ikhuthaza imizuzu engama-30 yomsebenzi onomlinganiselo kakhulu kwiintsuku zeveki kunyango lwegazi eliphezulu.
- I-American Heart Association icebisa imizuzu engama-150 ngeveki okanye imizuzu engama-30 ngosuku (iintsuku ezininzi zeveki) ukufezekisa impilo yempilo.
- I-American College yeMidlalo yezeMpilo icebisa ubuncinci imizuzu engama-250 ngeveki yovavanyo olusisisiseko sokuphumeza ukulahleka komzimba.
Ukuba unogonyamelo lwegazi, kufuneka uxoxe nodokotela wakho ngendlela engcono yokujonga ubungqina bakho. Ukunciphisa ubunzima, ufuna ukuqiniseka ukuba usebenza kwinqanaba elichanekileyo lokusebenzisa umzimba, kodwa ezinye iindlela zokulinganisa iqondo lakho azinakuphumelela ukuba uphantsi kwepilisi yonyango. Izindleko zeentliziyo, umzekelo, akunakho ukusebenza xa unyango lwakho lugcina intliziyo yakho ibetha ngesantya.
Ukuqalisa ngeNkqubo
Ingaba umgomo wakho ukulawula uxinzelelo lwegazi oluphezulu, ukunciphisa uxinzelelo lwegazi okanye ukukhusela umfutho wegazi ophezulu, inkqubo yokulahlekelwa kwesisindo equka ukuzilolonga izakukunceda ufinyelele iinjongo zakho.
Qalisa ngokuthetha neqela lakho lezempilo. Emva koko, uze necebo ozimiseleyo kwaye unako ukunamathela ngaphezu kwexesha elide.
Imithombo:
Ikholeji yaseMelika yaseMidlalo. I-ACSM Isikhundla Hlalani kuMsebenzi wePhysical and Lossight Weight. http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/acsm-position-stand-on-physical-activity-and-weight-loss- ekhoyo ngoku.
Ukuthintela nokuPhathwa koPhulo oluphezulu lweGesi. Isihloko sekhasi. American Heart Association. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure /PreventionTreatmentofHighBloodPressure /Prevention-Treatment-of-High-Blood-Pressure_UCM_002054_Article.jsp
Igazi elonyukayo. Amacandelo okuLawula nokuKhuselwa kwezifo. http://www.cdc.gov/bloodpressure/about.htm
UMary Moon, MD, Udliwano-ndlebe. Agasti 21, 2012.
Isikhokelo sakho sokunciphisa uxinzelelo lwegazi. Intliziyo yesizwe http://www.nhlbi.nih.gov/health/health-topics/topics/hbp.