Haeba u fumanoe u e-na le khatello e matla ea mali, ngaka ea hau e ka 'na ea u khothalletsa hore u fokotse boima ba' mele ka boikoetliso. Empa ho qala lenaneo la boikoetliso le ho leka ho theola boima ba 'mele ha o ntse o laola khatello ea meriana e ka ferekanya. Sebelisa sehlooho sena e le ntlha ea pele, hammoho le keletso ea ngaka ea hau, ho tla le moralo o sebetsang bakeng sa hau.
Melemo ea ho ikoetlisa bakeng sa Batho ba nang le khatello ea mali e phahameng
E 'ngoe ea melemo e meholo ea ho qala lenaneo la boikoetliso ke ho lahleheloa ke boima
Ho lahleheloa ke boima ba 'mele bo fokolang ho ka tlisa linomoro tsa khatello ea mali hore e be boemong bo tloaelehileng. Empa le haeba boima ba 'mele bo sa etsahalle hang-hang, ho kopanela lenaneong le tloaelehileng la boikoetliso bo itekanetseng ho ka ba le phello e ntle khatellong ea meriana.
Empa melemo ha e fele moo. Ho eketsa boemo ba hau ba ho ikoetlisa ho ka boela ha thusa ho fokotsa kotsi ea lefu la pelo, ho thibela lefu la tsoekere ea mofuta oa 2, ho fokotsa khatello ea kelello, ho fokotsa mafura a 'mele le ho ntlafatsa maemo a hau a k'holeseterole. Tsena ke liphetoho tsohle tse tla ntlafatsa boemo ba hau ba bophelo bo botle.
Kamoo U ka Lahleheloang ke Boima ka Tšireletseho
Haeba u fumanoe u e-na le khatello ea mokuli, etsa bonnete ba hore u buisana le ngaka ea hau ea boikoetliso bocha. Mary Moon, MD, ngaka e tloaelehileng ea malapa, o eletsa bakuli ba bangata hore ba fokolise boima ba 'mele. O hlalosa hore bongata ba bona bo na le khatello e phahameng ea mali hammoho le maemo a mang a kenyeletsang botenya kapa lefu la tsoekere la mofuta oa 2 . Le hoja lenaneo la ho ikoetlisa ka boima ba 'mele le ka ntlafatsa maemo ana, o hlalosa hore ke habohlokoa ho batla tataiso e tobileng.
"Ha ho pelaelo hore boikoetliso ke ntho ea bohlokoa e tla thusa ho tloaeleha khatello ea mali empa batho ba lokela ho etsa bonnete ba hore ba etsa lipapali tse nepahetseng ka mokhoa o nepahetseng o lumellanang le boemo ba bona ba ho ikoetlisa kapa ho ka ba kotsi ho bona."
O khothalletsa hore u qale butle butle butle-butle eketsa nako le matla a mosebetsi oa hau ha boikoetliso ba hao bo ntse bo ntlafala.
Tataiso ea ho ikoetlisa bakeng sa Batho ba nang le khatello ea mali e phahameng
Ha u bua ka lenaneo la ho lahleheloa ke litekanyetso le ngaka ea hau, u ka sebelisa tataiso ena e le qalo ea ho beha lipakane. Ebe o etsa kemiso e sebetsang bakeng sa hau.
- National Heart, Lung le Blood Institute e buella metsotso e 30 ea mosebetsi o itekanetseng ka matsatsi a mangata a beke bakeng sa phekolo ea khatello e phahameng ea mali.
- American Heart Association e khothaletsa metsotso e 150 ka beke kapa metsotso e 30 ka letsatsi (matsatsi a mangata a beke) ho finyella bophelo bo botle ba pelo.
- American College of Sport Medicine e khothalletsa bonyane metsotso e 250 ka beke ea boikoetliso bo matla ba ho finyella boima ba 'mele.
Haeba u le meriana ea khatello ea mali, u lokela ho bua le ngaka ea hau ka tsela e molemohali ea ho hlahloba matla a ho ikoetlisa. E le ho theola boima ba 'mele, u batla ho etsa bonnete ba hore u sebetsa ka mokhoa o nepahetseng oa boikoetliso bo botle, empa mekhoa e meng ea ho lekanya boemo ba hau e ke ke ea atleha haeba u le lipilisi tsa ngaka. Lipalo tsa likhahla tsa pelo, ka mohlala, li ka 'na tsa se ke tsa sebetsa haeba meriana ea hao e boloka pelo ea hao e otla ka mokhoa o tsitsitseng.
Ho Qala ka Lenaneo
Ho sa tsotellehe hore na sepheo sa hao ke ho laola khatello ea mali e phahameng, fokotsa khatello ea mali kapa ho thibela khatello ea kelello, lenaneo la ho lahleheloa ke boima ho akarelletsang boikoetliso bo tla u thusa ho finyella lipakane tsa hau.
Qala ka ho bua le sehlopha sa tlhokomelo ea bophelo. Joale, hlahisa le moralo oo u ratang le ho khona ho o khomarela ho feta nako e telele.
Lisebelisoa:
Koleji ea Amerika ea Meriana ea Meriana. Boemo ba ACSM Emela Mosebetsi oa Boipheliso le Tahlehelo ea Boima ba 'mele. http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/acsm-position-stand-on-physical-activity-and-weight-loss- e fumanehang hona joale.
Thibelo le Phekolo ea Ts'oaetso e Phahameng ea Mali. Sehlooho sa Leqephe. Mokhatlo oa American Heart. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Prevention-Treatment-of-High-Blood-Pressure_UCM_002054_Article.jsp
Khatello ea Mali e Phahameng. Litsi tsa Tlhokomelo le Thibelo ea Maloetse. http://www.cdc.gov/bloodpressure/about.htm
Mary Moon, MD, Puisano. La 21 August, 2012.
Tataiso ea hau ea ho fokotsa khatello ea mali. National Heart http://www.nhlbi.nih.gov/health/health-topics/topics/hbp.