Indlela yokunciphisa ukucindezeleka kwegazi ngaphandle kwemithi

Ukucindezelwa kwegazi okuphezulu 120/80 mm Hg. Art. Noma kunjalo, uma ngaphezulu kuka-140/90 mm Hg. Lokhu kungabonisa izifo eziphakeme kakhulu. Kuyisignali ukuthi kufanele ushintshe indlela yakho yokuphila. Kodwa kudingekile ukuba 'uhlale phansi ezibhebheni' ngesikhathi esisodwa? Akunjalo! Unganciphisa ingcindezi ngaphandle kwezidakamizwa!

Usawoti omncane!

Usawoti ugcina amanzi emathanjeni omzimba wethu. Uma amanzi ekhona, lapho ehamba khona ngemithambo yegazi. Ngakho - umfutho wegazi ophezulu.

Inkinga ukuthi ngokuvamile uketshezi okweqile emzimbeni akukwazi ukutholakala ekuhlolweni kokuxilongwa. Umthamo wosasa wansuku zonke ophakanyisiwe uyisipuni sethuni kasawoti ngaphandle kwesilayidi. Ukunciphisa usawoti ukungenisa isigamu sepuniji ngosuku kunganciphisa ingcindezi ngo-10 mmHg. emavikini ambalwa.

Usawoti utholakala emahlathini, ama-sausages, imikhiqizo ebhemayo, ukudla okusemathinini, okusanhlamvu kwasekuseni ngokuvamile kuhamba ngokujwayelekile izikhathi eziningana. Kuningi esinkwa, ama-chips, amantongomane, ama-crackers ngisho namaswidi.

Zisusa usawoti ngezinsuku ezingu-5 kuphela! Hlola izinsuku ezimbalwa - futhi uzozikhukhumeza kulo mkhuba omubi.

Sebenzisa amakhambi esikhundleni salokasawoti njengendlela yokuphumula. I-salin egciniwe engcono esikhundleni, i-marjoram, i-parsley, i-oregano, i-garlic, njll. Zonke lezi zikhathi zokukhiqiza zikhiqiza izinto ezinomthelela omuhle emithanjeni yegazi.

Ngaphansi kwesisindo esiningi!

I-kilogram ngayinye eyengeziwe yandisa ukucindezelwa ngu-2-3 mm Hg. Art. Nokho, akuyona nje isisindo somzimba esibalulekile. Izicubu ezinamafutha zihlanganisa ikakhulukazi ezindaweni ezimbili: esiswini (uhlobo lokukhuluphala "apple") nasezintweni nasezintweni ("uhlobo oluphakathi kwemibala" lokukhuluphala). Amafutha wesitoreji afakwa emgodini wesisu. Ngesikhathi esifanayo, kuhlanganiswa ama-compounds amaningi, okufaka isandla ekuvukeni kwemithambo yegazi nokwanda kwengcindezi.

Yehlisa isisindo kancane! Kubalulekile ukuthi ukulahlekelwa isisindo kuhlelekile - 0.5-1 kg ngesonto yizinga eliphezulu lokulahlekelwa isisindo sempilo. Ungasebenzisi noma yikuphi okudliwayo okuyisimangaliso. Xhumana nomsizi wakho wezilwane ukuthi unganciphisa kanjani umzimba futhi uthuthukise ukudla kwakho.

Qala ukusebenzisa

Lapho imisipha isebenza, igazi liqala ukujikeleza ngokushesha, elinikeza oksijithali kanye nezakhi eziningi ezingxenyeni nasezikhunjini. Izitsha zegazi zanda, futhi ingcindezi ilawulwa ngokuzimela. Ngesikhathi sokusebenza ngokomzimba, usawoti namanzi zisuswe emzimbeni, okubangela ukuba ingcindezi ibuyele evamile.

Hlaziya ekhaya, zama ukuqala nsuku zonke ngama-exercised ekuseni, mhlawumbe ngewindi evulekile. Thatha umtsetfo wokwenza ama-slopes okungenani avamile, uphendulela izandla zakho, ama-squats, njll njalo qalisa ngokuzivocavoca, ukufudumala nokufudumala imisipha. Yenza imizamo yokusabalalisa ukuze imisebenzi ingabi kakhulu.

Ekucindezelweni kwegazi eliphezulu, ukuhamba, ukubhukuda, i-aqua aerobics, ukuhamba ngebhayisikili nokudumala kunconywa. Gwema amandla ezemidlalo. Umsebenzi womzimba kufanele ugcine okungenani imizuzu engu-30. Isimiso esithandwayo siyi-3 x 30 x 130 - kathathu amaviki amaningana imizuzu engu-30, ukuze isilinganiso senhliziyo senyuke ku-130 beats ngomzuzu. Kodwa uma unomoya wokuphefumula noma ukuphefumula okungapheli, kufanele uyeke ukusebenza komzimba.

Shintsha amafutha wesilwane ngemifino

Inyama enamafutha, ama-cheeses, amafutha, ama-by-products, amapayipi akulungele, i-butter, ukhilimu iyimithombo yamafutha (agcwele). Ukusetshenziswa kabuhlungu kwabo kubhubhisa imithwalo yegazi, kwandisa i-cholesterol ye-LDL egazini futhi kukhuthaza i-atherosclerosis. Zonke lezi zici yizici zokuthuthukiswa komfutho wegazi ophezulu.

Khetha amafutha emifino, ikakhulukazi, okunconywayo: amafutha omnqumo, amafutha we-soya, i-flaxseed, ukudlwengulwa, ummbila. Yengeze emasaladi avuthiwe yemifino. Okungcono, kungaba njalo uma ushiya ukudla okuthosiwe nhlobo.

Umkhiqizo owusizo kuphela oqukethe amafutha ezilwane yizinhlanzi. Bambalwa abantu abazi ukuthi izinhlanzi ezinamafutha ziyasiza ekwelashweni kokweqile kwegazi. Kungcono kakhulu uma kunenhlanzi yamafutha olwandle, njenge-mackerel, i-salmon. Awuthandi inhlanzi? Ungathatha amafutha wezinhlanzi ngama-capsules, njengesengezo sokudla.

Yeka ukubhema!

I-Nicotine, ekhona ekubhemeni kwentuthu kagwayi, emva kokungena emaphashini ngokushesha isangena egazini. Kanye naye kuza ebuchosheni. Futhi uthumela isibonakaliso sokunikeza i-adrenaline eyengeziwe - i-hormone elula imithwalo yegazi. Lokhu kuholela ekukhuleni kwenhliziyo. Ugwayi ngamunye ukwandisa ukucindezelwa ngo-10 mm Hg. Art. Ngemuva kwemizuzu engu-30 ubuyela ekuqaleni. Noma kunjalo, ugwayi ngamunye olandelayo uholela ekukhuphukeni kwengcindezi.

Ukwelapha ukushintshwa kwe-Nicotine kuyindlela yokuqeda ukulutha ngaphandle kokuhlukunyezwa kwengqondo nokuphazanyiswa. Lokhu ukukhululwa kwe-nicotine esikhumbeni ngokusebenzisa ama-patches angama-translucent noma i-chewing gum ekhethekile equkethe ama-microdoses we-nicotine. Usizo lokuyeka ukubhema nogwayi okhethekile, futhi hhayi ukukhipha imfucumfucu yomusi. Udokotela wakho angase akunikeze imishanguzo yokwelashwa eyanciphisa izifiso. Kodwa kungcono ukuyeka ukubhema ngaphandle kwemithi.

I-Cognac esikhundleni sewayini

Lapho uphuza isikhathi eside isikhathi eside, ukucindezeleka kwegazi kuyanda. Kuyingozi kakhulu ukudla ama-dose amakhulu okwesikhashana, isibonelo, izibuko eziningana ze-vodka noma i-cognac ngosuku lolo suku.

Uma ungeke ukwenze ngaphandle kokuphuza utshwala, khetha umuntu obuthakathaka, njengengilazi yewayini elibomvu. Ingilazi eyodwa - 150 ml. iwayini ngosuku ngokudla kwasemini noma isidlo sakusihlwa - ingaba nethonya elihle, njengoba lokhu kuholela ekunwetsheni kwemithambo encane yegazi, okusiza ukugeleza kwegazi nokunciphisa i-diastolic yegazi. Iwayini elibomvu liqukethe amakhemikhali abalulekile, afana ne-flavonoids, okusiza ukuqinisa nokuqinisa izindonga zemithambo yegazi. Iwayini elibomvu liqukethe ne-potassium eningi, ewusizo ezidakamizwa zegazi.