• Saboda haɗarin cututtukan jijiyoyin zuciya yana ninkawa a duk lokacin da matsin lambar systolic ya ƙaru da 20 mmHg kuma diastolic yana ƙaruwa da 10 mmHg.
• Domin sarrafa hawan jininka yana rage haɗarin bugun jini da kashi 35% zuwa 40%, haka kuma yana rage haɗarin matsalolin koda, ciwon jijiyoyin jijiyoyin jini, da matsalolin gani.
• A ƙarshe, saboda yawancin mutanen da suke ɗaukar lafiya rayuwa ba zai taɓa samun hawan jini ba sai dai idan kuna da kayan gado ko hauhawar jini na biyu.

• Likita yakamata a auna hawan jininka sau ɗaya a shekara ta likitan iyali (a lokacin gwajin lafiyar ku lokaci -lokaci).

Kula da lafiya mai kyau Da kyau, ta hanyar haɗa motsa jiki na yau da kullun tare da kyawawan halaye na cin abinci.

Don zama mai aiki. Ana ba da shawarar yin aikin motsa jiki na matsakaicin ƙarfi, na aƙalla mintuna 20, sau 4 zuwa 7 a mako, don hanawa da magance cututtukan zuciya. A cikin binciken fiye da maza 6 masu shekaru 000 zuwa 35, waɗanda ke tafiya minti 60 zuwa 11 a rana sun rage haɗarin hawan jini da kashi 20% idan aka kwatanta da waɗanda suka yi. bai yi aiki ba⁶. Mafi kyawun duka, waɗanda ke tafiya sama da mintuna 20 a rana sun rage haɗarin su da kashi 30%.

Kula da alamun matsananciyar damuwa. Dangantaka tsakanin damuwa da hauhawar jini yana da rikitarwa. Duk abin yana nuna, duk da haka, cewaadrenaline ɓoye a ƙarƙashin damuwa yana haɓaka hawan jini saboda tasirin vasoconstrictor. Lokacin da danniya ya zama na yau da kullun, a ƙarshe yana lalata jijiyoyin jini da zuciya. Yana da mahimmanci a fahimci asalin damuwa don samun damar sarrafa shi da kyau.

Ku ci abinci mai gishiri sosai. Kula da daidaituwa mai kyau tsakanin cin sodium (wanda aka samu a gishiri) da potassium (wanda ake samu a cikin 'ya'yan itatuwa da kayan marmari) yana da mahimmanci don kiyaye hawan jini a cikin iyakokin al'ada. Matsayin sodium / potassium na 1/5 zai zama mafi kyau don kiyaye hawan jini mai kyau. Amma matsakaicin abincin Amurkawa ya ƙunshi sodium sau biyu kamar na potassium⁸.

Yana da kyau a iyakance yawan abincin sodium zuwa matsakaicin 2 MG kowace rana⁷. Sabbin shawarwarin daga Shirin Ilimin Hawan Jini na Kanada har ma suna ba da shawarar cin abincin sodium na 1 MG kowace rana ga manya masu shekaru 500 zuwa ƙasa, da 50 MG kowace rana ga waɗanda shekarunsu suka kai 1 zuwa 300. , da 51 MG kowace rana idan shekarun sun haura 70¹³. Hanya mai kyau don rage yawan abincin ku na sodium shine a guji duk abincin da aka shirya, yankewar sanyi, miya, kwakwalwan kwamfuta, abinci mai sauri, da wasu abincin gwangwani - gami da miya wanda galibi yana da gishiri sosai.

Hakanan wajibi ne don tabbatar da cin abinci mai wadataccen abinci potassium. Cantaloupe, dafaffen dankalin turawa tare da bawonsa, kabewar hunturu, ayaba da dafaffen alayyahu duk ingantattun tushe ne.

Ku ci abinci 2 zuwa 3 na kifi a mako. Omega-3 da suke ƙunshe yana ba da kariya ta zuciya, bisa ga yawan bincike (duba takardar Kifi mai). Farin kifi mai mai daɗi, kamar herring, mackerel, salmon, sardines da trout.

Ku ci 'ya'yan itatuwa da kayan marmari da yawa. Don ba da gudummawarsu mai amfani a cikin fiber na abinci, antioxidants da potassium.

Iyakance yawan kiba. Don kula da lafiyar zuciya da jijiyoyin jini.

Matsakaicin shan barasa. Muna ba da shawarar matsakaicin abin sha 2 a rana (giya biyu ko gilashin giya 2) ga maza, da abin sha 2 kowace rana ga mata. Wasu mutane za su amfana daga kaurace wa barasa gaba ɗaya.