I-hypertension ayifuni ngokungabi ngengozi ngokuthi "umbulali othulile", ngoba njalo iziguli ziqaphele ukwedlula ngokweqile kwegazi elivamile, bese kuthi ngesinye isikhathi umzimba uhlaselwa yisifo sokushaya noma isifo senhliziyo. Odokotela banxusa bonke abantu abasengozini ukulandela ukudla okubizwa ngokuthi i-Dash, enendlela yokudla yokwelapha umfutho wegazi ophezulu futhi ihlanganisa imikhiqizo ukunciphisa ukucindezelwa.
Imikhiqizo okufanele ithathwe nge-high blood pressure
Lokhu ikakhulukazi labo abacebile potassium, i-magnesium, i- vitamin C , i-folic acid ne-polyunsaturated fatty acids. Baqinisa igobolondo lezitsha, bawakhulule ezikhungweni ze-cholesterol, basuse emzimbeni kungenawo umthamo ongenamsebenzi nemikhiqizo yokubola. Omega-3 nama-omega-6 fatty acids yi-prophylaxis ye-thrombosis, i-dilute igazi. I-ascorbic acid iyancipha ama-arterioles nama-capillari, ikhulisa ukujikeleza kwegazi nge-velocity.
Phakathi kwemikhiqizo engaphansi kwengcindezi yegazi, singakwazi ukuhlukanisa:
- imikhiqizo yobisi yamafutha aphansi;
- izinhlanzi zasolwandle nezinhlanzi;
- okusanhlamvu - okunye okufana nokunye okunye okunye okunye okunye okunye, okunye okunye okunye okunye okunye okunye okunye okunye okunye;
- izithelo ezomisiwe - ama-aprikoti omisiwe, omisiwe, umlimi omuncu, izithelo ezifakiwe, njll;
- imifino ikakhulukazi isilimo esidliwayo esinamagatsha anamanzi, beet, broccoli , isipinashi, utamatisi. Esikhathini sokuqala, into ekhethekile, i-3-N-butylphthalide, itholakale, ehlisa izinga lokucindezeleka kwegazi futhi ijwayele ukuyikhohlisa. I-Beetroot icebile ekwenzeni okwandisa izinga le-nitric oxide emzimbeni. Linciphisa ukucindezelwa kwezitsha, ngaleyo ndlela kunciphise ukucindezela;
- izithelo, ikakhulukazi ama-orang. Iziglasi ezimbili nje zelisi ngosuku zixazulula inkinga yomshuwalense;
- kusuka izinongo kanye ne-garlic seasonings isabelwe ikakhulukazi, enamandla okunciphisa ukuhlushwa kwe-cholesterol "embi" egazini;
- Kumikhiqizo eyanciphisa ingcindezi ezindlini zendlu, ithwale ushokoledi omuncu. Kufanele idliwe izikhathi eziningana ngosuku;
- amantongomane.