{"id":6706,"date":"2025-03-09T09:14:34","date_gmt":"2025-03-09T05:14:34","guid":{"rendered":"https:\/\/kardio.az\/?p=6706"},"modified":"2025-03-09T09:14:35","modified_gmt":"2025-03-09T05:14:35","slug":"yuks%c9%99k-qan-t%c9%99zyiqinin-d%c9%99rmansiz-idar%c9%99-olunmasinin-10-yolu","status":"publish","type":"post","link":"https:\/\/kardio.az\/de\/blog\/yuks%c9%99k-qan-t%c9%99zyiqinin-d%c9%99rmansiz-idar%c9%99-olunmasinin-10-yolu\/","title":{"rendered":"Y\u00fcks\u0259k Qan T\u0259zyiqinin D\u0259rmans\u0131z \u00a0idar\u0259 olunmas\u0131n\u0131n 10 yolu"},"content":{"rendered":"

https:\/\/www.instagram.com\/reel\/DGVV6saNIfR\/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==<\/a><\/p>\n\n\n\n

Y\u00fcks\u0259k qan t\u0259zyiqi olan \u015f\u0259xsl\u0259r h\u0259r d\u0259f\u0259 d\u0259rman q\u0259bul etm\u0259lidirmi?
Xeyr – \u0259sas\u0259n d\u0259 bu c\u00fcr Hipertenziya \u00fcmumi yor\u011funluq,stress, i\u015f g\u0259rginliyi v\u0259 s qeyri orqanik x\u0259st\u0259likl\u0259r fonunda yaranarsa. Siz\u0259 qan t\u0259zyiqinin d\u0259rmans\u0131z \u00a0normaya sal\u0131nmas\u0131n\u0131n \u00a010 Yolunu g\u00f6st\u0259rim.<\/p>\n\n\n\n

    \n
  1. Art\u0131q \u00e7\u0259kid\u0259n azad olun<\/strong>\u00a0– \u00a0Qan t\u0259zyiqinin b\u0259d\u0259n \u00e7\u0259kisi il\u0259 bir ba\u015fa \u0259laq\u0259li olmas\u0131 art\u0131q \u00e7oxdan m\u0259lumdur. Apar\u0131lm\u0131\u015f t\u0259dqiqatlar g\u00f6st\u0259rib ki, b\u0259d\u0259n \u00e7\u0259kisinin h\u0259r 1 kg endirilm\u0259si qan t\u0259ziyinind\u0259 1 mmHg enm\u0259sin\u0259 s\u0259b\u0259b olur. Bundan ba\u015fqa bel \u00e7evr\u0259sinin \u00f6l\u00e7\u00fcs\u00fcd\u0259 \u00e7ox vacib parametr say\u0131l\u0131r. Bel\u0259 ki, ki\u015fil\u0259rd\u0259 bu \u00f6l\u00e7\u00fc 102 sm, qad\u0131nlarda is\u0259 89 sm yuxar\u0131 olmas\u0131 Y\u00fcks\u0259k qan t\u0259zyiqi riskin\u0259 i\u015far\u0259dir.<\/li>\n\n\n\n
  2. M\u00fct\u0259madi fiziki aktivlik<\/strong>– \u00a0qan t\u0259zyiqinin \u0259n az\u0131 5-8 mmhg a\u015fa\u011f\u0131 enm\u0259sin\u0259 s\u0259b\u0259b olur. Fiziki aktivlik dedikd\u0259 h\u0259ft\u0259d\u0259 \u0259n az\u0131 2-3 d\u0259f\u0259 30-40 d\u0259q m\u00fcdd\u0259td\u0259 olmaqla y\u00fcng\u00fcl atletik idmanlar(g\u0259zinti, y\u00fcng\u00fcl qa\u00e7\u0131\u015f,velosiped s\u00fcrm\u0259k,\u00fczm\u0259k, r\u0259qs etm\u0259k) n\u0259z\u0259rd\u0259 tutulur.<\/li>\n\n\n\n
  3. Sa\u011flam Qidalar yeyin<\/strong>– g\u00fcnd\u0259lik qida rasionuzda daha \u00e7ox meyv\u0259 t\u0259r\u0259v\u0259z v\u0259 az ya\u011fl\u0131 qidalar olsun.Aral\u0131q d\u0259nizi dietas\u0131 v\u0259 q\u0259bul edil\u0259n qidalar\u0131n kaliumla bol olmas\u0131 qan t\u0259zyiqinin 11 mmHg q\u0259d\u0259r enm\u0259sin\u0259 g\u0259tirir.<\/li>\n\n\n\n
  4. X\u00f6r\u0259k duzu \u00a0\u00a0q\u0259bulunu azald\u0131n<\/strong>– qidalar\u0131n\u0131z az duzlu olmas\u0131( g\u00fcnd\u0259lik Na q\u0259bulunun 1500 mg v\u0259 daha a\u015fa\u011f\u0131 olmas\u0131) qan t\u0259zyiqinin 5-6 mmHg a\u015fa\u011f\u0131 endirir. Bunun \u00fc\u00e7\u00fcn q\u0259bul etdiyiniz h\u0259r qidan\u0131n t\u0259rkibind\u0259 Na v\u0259 ya x\u00f6r\u0259k duzunun miqdar\u0131na n\u0259zar\u0259t edin v\u0259 \u00a0q\u0259bul etdiyiniz yem\u0259kl\u0259rin v\u0259 salatlar\u0131 duzsuz yeyin.<\/li>\n<\/ol>\n\n\n\n
    \"\"<\/figure>\n\n\n\n

    <\/p>\n\n\n\n

    5. Alkoqol azald\u0131n<\/strong>– \u00a0G\u00fcnd\u0259lik q\u0259bulun azald\u0131lmas\u0131 qan t\u0259zyiqinin \u0259n az\u0131 4-5 mmHg enm\u0259sin\u0259 s\u0259b\u0259b olur. Art\u0131q q\u0259bul edilmi\u015f i\u00e7ki damarlarda uzunm\u00fcdd\u0259tli daralmaya,qan\u0131n laxtalanmas\u0131na v\u0259 \u00fcr\u0259k ritminin pozulmas\u0131na g\u0259tirirki bu da Y\u00fcks\u0259k qan t\u0259zyiqil\u0259 birba\u015fa \u0259laq\u0259li olur.<\/p>\n\n\n\n

    6. T\u00fct\u00fcn istifad\u0259si dayand\u0131r\u0131n<\/strong>– bu h\u0259m qan t\u0259zyiqinin enm\u0259sin\u0259 h\u0259m d\u0259 g\u0259l\u0259c\u0259kd\u0259 \u00fcr\u0259k v\u0259 beyin-damar x\u0259st\u0259likl\u0259rinin ,Xroniki a\u011fciy\u0259r x\u0259st\u0259liyi kimi hallar\u0131n yaranmas\u0131n\u0131 azald\u0131r.<\/p>\n\n\n\n

    7. Gec\u0259 yuxunuzu t\u0259nziml\u0259yin<\/strong>– h\u0259r gec\u0259 yuxusu 7-9 saat olmas\u0131 yetkin \u015f\u0259xsl\u0259r \u00fc\u00e7\u00fcn normal say\u0131l\u0131r. Yuxusuzluq qan t\u0259zyiqinin y\u00fcks\u0259lm\u0259sinin \u0259sas faktorlar\u0131ndan say\u0131l\u0131r. Bunun qar\u015f\u0131s\u0131n\u0131 almaq \u00fc\u00e7\u00fcn \u00e7al\u0131\u015f\u0131n h\u0259r g\u00fcn eyni vaxtlar yat\u0131n,yataq ota\u011f\u0131n\u0131z\u0131n havas\u0131 optimal(21-22 C),qaranl\u0131q,sakit, \u0259lav\u0259 elektronik vasit\u0259l\u0259r olmayan (TV,Mobil telefon v\u0259 kompyuter) bir m\u0259kan olsun.<\/p>\n\n\n\n

    8. Stressd\u0259n uzaq olun<\/strong>– uzun m\u00fcdd\u0259tli v\u0259 \u00e7\u0259tin m\u00fcalic\u0259y\u0259 tabe olan Arterial Hipertenziyalar\u0131n \u0259sas s\u0259b\u0259bl\u0259rind\u0259n say\u0131l\u0131r.Bunlar\u0131 yaradan s\u0259b\u0259bl\u0259rd\u0259n m\u00fcmk\u00fcn q\u0259d\u0259r uzaq qa\u00e7\u0131n.G\u00fcnd\u0259lik hobbi v\u0259 aktivit\u0259l\u0259r\u0259 daha \u00e7ox vaxt ay\u0131r\u0131n.<\/p>\n\n\n\n

    9. Qanda Xolesterol v\u0259 \u015e\u0259k\u0259rin miqdar\u0131n\u0131 kontrolda saxlay\u0131n<\/strong>– bunun \u00fc\u00e7\u00fcn ild\u0259 1 d\u0259f\u0259 qan t\u0259hlill\u0259ri g\u00f6rm\u0259yinizi Sizin g\u0259l\u0259c\u0259k riskl\u0259rinizin qar\u015f\u0131s\u0131n\u0131 alma\u011fa daha \u00e7ox k\u00f6m\u0259k ed\u0259r. Y\u00fcks\u0259k \u015e\u0259k\u0259r v\u0259 Xolesterol y\u00fcks\u0259k \u00a0qan t\u0259zyiqinin dayan\u0131ql\u0131 olmas\u0131na z\u0259min yarad\u0131r.<\/p>\n\n\n\n

    10.Qan t\u0259zyiqinizi \u00f6z\u00fcn\u00fcz \u00f6l\u00e7\u00fcn<\/strong>– evinizd\u0259 v\u0259 ya i\u015f yerind\u0259 t\u0259zyiqi \u00f6l\u00e7m\u0259k \u00fc\u00e7\u00fcn Cihaz olsun. Narahat oldu\u011funuz vaxtlar g\u00fcn\u00fcn m\u00fcxt\u0259lif vaxtlar\u0131nda t\u0259zyiqi \u00f6l\u00e7m\u0259kl\u0259 \u00f6z h\u0259kimizi d\u00fczg\u00fcn m\u0259lumatland\u0131ra bil\u0259rsiz .<\/p>\n\n\n\n

      <\/ol>","protected":false},"excerpt":{"rendered":"

      https:\/\/www.instagram.com\/reel\/DGVV6saNIfR\/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== Y\u00fcks\u0259k qan t\u0259zyiqi olan \u015f\u0259xsl\u0259r h\u0259r d\u0259f\u0259 d\u0259rman q\u0259bul etm\u0259lidirmi?Xeyr – \u0259sas\u0259n d\u0259 bu c\u00fcr Hipertenziya \u00fcmumi yor\u011funluq,stress, i\u015f g\u0259rginliyi v\u0259 s qeyri orqanik x\u0259st\u0259likl\u0259r fonunda yaranarsa. Siz\u0259 qan t\u0259zyiqinin d\u0259rmans\u0131z \u00a0normaya sal\u0131nmas\u0131n\u0131n \u00a010 Yolunu g\u00f6st\u0259rim. 5. Alkoqol azald\u0131n– \u00a0G\u00fcnd\u0259lik q\u0259bulun azald\u0131lmas\u0131 qan t\u0259zyiqinin \u0259n az\u0131 4-5 mmHg enm\u0259sin\u0259 s\u0259b\u0259b olur. Art\u0131q q\u0259bul edilmi\u015f…<\/p>","protected":false},"author":4,"featured_media":6708,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[],"class_list":["post-6706","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/kardio.az\/de\/wp-json\/wp\/v2\/posts\/6706","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kardio.az\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kardio.az\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kardio.az\/de\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/kardio.az\/de\/wp-json\/wp\/v2\/comments?post=6706"}],"version-history":[{"count":1,"href":"https:\/\/kardio.az\/de\/wp-json\/wp\/v2\/posts\/6706\/revisions"}],"predecessor-version":[{"id":6709,"href":"https:\/\/kardio.az\/de\/wp-json\/wp\/v2\/posts\/6706\/revisions\/6709"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kardio.az\/de\/wp-json\/wp\/v2\/media\/6708"}],"wp:attachment":[{"href":"https:\/\/kardio.az\/de\/wp-json\/wp\/v2\/media?parent=6706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kardio.az\/de\/wp-json\/wp\/v2\/categories?post=6706"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kardio.az\/de\/wp-json\/wp\/v2\/tags?post=6706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}