Eyona >> Imfundo Yezempilo >> Ungaluhlisa njani uxinzelelo lwegazi ngokukhawuleza kwaye ngokwendalo

Ungaluhlisa njani uxinzelelo lwegazi ngokukhawuleza kwaye ngokwendalo

Ungaluhlisa njani uxinzelelo lwegazi ngokukhawuleza kwaye ngokwendaloImfundo yezeMpilo

Xa umntu enoxinzelelo lwegazi oluphezulu, okwabizwa ngokuba sisifo soxinzelelo lwegazi, oko kuthetha ukuba igazi labo liyimpompo ngamandla amaninzi ngokuchasene neendonga zomthambo. Le meko inokukhokelela kwisifo sentliziyo, ukubetha, okanye ezinye iimeko zentliziyo. Uxinzelelo lwegazi oluphezulu luxhaphake kakhulu eMelika. Ngaphezulu kwesigidi se-103 sabantu kweli lizwe banayo-kwaye uninzi alwazi nokuba olwabo luphezulu kakhulu, kuba lungangqinwa, utshilo uJohn Osborne, MD, umlawuli wentliziyo IZiko leLowT / HerKare kunye nevolontiya le-American Heart Association (AHA).

Isizathu sokuba abantu abaninzi bangazi? Rhoqo kukho ezimbalwa okanye akukho zimpawu zinxulunyaniswa noxinzelelo lwegazi, utshilo uSondra DePalma, ugqirha wentliziyo I-PinnacleHealth CardioVascular Institute kunye ne-UPMC Pinnacle eHarrisburg, ePennsylvania, yiyo loo nto ibizwa ngokuba ‘ngumbulali othuleyo.’



Ukuba uyazibuza ukuba ungalunciphisa njani uxinzelelo lwegazi, ngethamsanqa, kukho iindlela zendalo zokwenza ukutya okufanelekileyo kunye nokutshintsha indlela yokuphila esempilweni.



Luyintoni uxinzelelo lwegazi olulungileyo?

Ufundo olufanelekileyo, oluqhelekileyo loxinzelelo lwegazi-oluthathwe uhleli phantsi, kunye nengcinezelo yegazi- kufuneka ibe yi-120/80. Inombolo yokuqala yi-systolic uxinzelelo lwegazi (ingcinezelo yentliziyo yakho xa uyibetha), kwaye eyesibini luxinzelelo lwegazi lwe-diastolic (ingakanani uxinzelelo kwimithambo yakho phakathi kokubetha kwentliziyo). Nantoni na engaphaya ethathwa njengephakanyisiweyo okanye ephezulu.

La manani asebenza kwibhodi yabantu abadala ngaphezulu kweminyaka ye-18, utshilo uGqirha Osborne. Uyaphawula ukuba kumashumi eminyaka eyadlulayo, amanani oxinzelelo lwegazi ahluka ngokuxhomekeke kubudala, ethintela abanye abantu ukuba babambelele nanamhlanje. Kodwa ngokwenyani, konke kumiselwe ukulinganiselwa kwi-120/80.



Ubuninzi bexinzelelo lwexinzelelo kubantu abadala, utshilo. Yinto yokuzimela ubudala. Ayinamsebenzi nokuba uneminyaka engama-21 okanye engama-81. Amanani ayafana.

Kubantu abadala, kunjalo. Kubantwana, kwahlukile kancinci. Amanani oxinzelelo lwegazi asekwe kubemi kunye nobudala, kwaye ngokubanzi asezantsi kunabantu abadala. Akukho seti imiselweyo yezikhokelo kubantwana, kodwa ngokuqinisekileyo ukuba udibana nomntwana ophinda-phinda abe noxinzelelo lwegazi oluya kuba phezulu ngokwendidi yabantu abadala, iphezulu, utshilo uGqirha Osborne.

Leliphi inqanaba eliyingozi loxinzelelo lwegazi?

Ukuya kuthi ga kumanani athile oxinzelelo lwegazi oluphezulu, iAmerican Heart Association kunye neAmerican College of Cardiology bakhuphe izikhokelo ezihlaziyiweyo ngoNovemba 2017. Inokwahlulwahlulwa ibe ziindidi ezimbini: eziphakamileyo neziphezulu.



Ukuphakama koxinzelelo lwegazi ukusuka kwi-121/80 ukuya kwi-129/80. Ngokuqhelekileyo ayinyangwa, kodwa isebenza ngakumbi njengophawu lwesilumkiso lokuba kufuneka ibekwe esweni kwaye isigulana sinokuphonononga indlela yokunciphisa uxinzelelo lwegazi ngokwenza utshintsho kwindlela yokuphila.

Uxinzelelo lwegazi oluphezulu luqala nge-130/80 okanye ngaphezulu-lelo nqanaba lokuqala. Inqanaba lesibini, okanye elona zinga libi, li-140/90 nangaphezulu. Ukuba umda ophezulu wexinzelelo lwegazi ungaphezulu kwe-180, kulapho iqala khona ukuba yingozi yokwenyani, inyusa amathuba okuhlaselwa sisifo sentliziyo kwangoko, ukusilela kwentliziyo, okanye ukubetha.

Ndingatya ntoni ukunciphisa uxinzelelo lwegazi?

Ngokwenene kukho ukutya okuthile okuyilelwe impilo yentliziyo ebizwa ngokuba kukutya okunguDASH. Imele iindlela zokutya zokumisa uxinzelelo lwegazi kwaye yaphuhliswa ngamaZiko ezeMpilo kaZwelonke. Ukulandela ukutya kwe-DASH (eyona nto ibalulekileyo kukutya kweMedithera kunye nobisi olunamafutha asezantsi ongezelelweyo) kunokuhlisa uxinzelelo lwegazi ngokuchanekileyo njengokuthatha ipilisi, utshilo uGqirha Osborne. Iqaqambisa ukutya okuphezulu kwi-magnesium, potassium, kunye ne-calcium, ngelixa inciphisa ityuwa kunye nokutya kwe-sodium. Nazi ezinye zezinto oza kuzitya ekutyeni.



  • Isiqhamo
  • Imifuno
  • Amazimba
  • Iiavokhado
  • Iibhanana
  • Ispinatshi
  • Amandongomane nembewu
  • Kefir
  • Itshokholethi emnyama ngokumodareyitha

Ezinye zezinto ezinkulu zokuphelisa i-sodium egqithileyo (zama ukunciphisa isodiyamu malunga ne-1,000 mg ngemini, utshilo uGqirha DePalma), ukutya okucutshungulwayo, iswekile, ii-condiments (ezihlala zigcwele ityuwa neswekile), isonka, kunye itshizi.

I-Apple cider viniga kudala ithathwa njengeyeza lokunyanga uxinzelelo lwegazi oluphezulu, kodwa uGqirha Osborne uphawula ukuba akukho lingo lubanzi lweklinikhi lukwazile ukufumanisa ukuba lusebenza kangakanani na. Oko kwathiwa, akachasananga nezigulane ezizama-ukuba ufumanisa ukuba ukuthatha i-apple cider viniga yonke imihla kugcina uxinzelelo lwegazi luphantsi, ke qhubeka uyenza. Kuyafana notywala kunye neziselo ezine-caffeine, ukuba nje unazo ngokumodareyitha.



Abantu abasela ngokuthozamileyo, ngoko ke isiselo esinye ukuya kwezimbini, banokubona isiphumo esifanelekileyo kwiziganeko zentliziyo kwaye banokubona ukuthoba uxinzelelo lwegazi ngokuthobekileyo, utshilo uGqirha Osborne. Nangona kunjalo, ukuba usela enye into engaphaya koko, iphakamisa ngokucacileyo uxinzelelo lwegazi.

I-caffeine inokuba nefuthe elifanayo. Ngokwenyani yi-vasodilator ukuya kuthi ga kwinqanaba elithile, utshilo, ke iziphumo kwizigulana ezizodwa ziyahluka kakhulu, akukho siphumo sokwandisa okanye ukwehlisa uxinzelelo lwegazi. Qaphela: I-vasodilator yonyusa ukuhamba kwegazi ngokuvula imithambo yegazi.



Leliphi elona longezelelo lendalo kuxinzelelo lwegazi oluphezulu?

Iiminerali ezintathu eziphambili zisetyenziselwa ukwehlisa uxinzelelo lwegazi ngokwemvelo. Ukuba ulandela ukutya okunesifo sentliziyo, kunokwenzeka ukuba ufumane oku kutya kwakho-kodwa kubantu abanemikhwa emibi yokutya, ukuxhasa kunokuba ngumbono olungileyo. Zama oku:

  • Ikhalsiyam
  • Magnesium
  • Potassium *

* Abanye banokucebisa ngokuthatha isongezelelo se potassium, kodwa kubaluleke ngokukhethekileyo ukufumana amanqanaba akho e potassium ngoku phambi kokuba wenze njalo. I-potassium eninzi inokuba nemiphumo emibi enokubulala.



Zama ikhadi lesaphulelo esisodwa

Ndingenza ntoni ukunciphisa uxinzelelo lwegazi?

Nantsi indlela yokunciphisa uxinzelelo lwegazi ngotshintsho kwindlela yokuphila:

  • Umthambo: Yenza umthambo rhoqo ube yinxalenye yemihla ngemihla; Nokuba sisiqingatha nje seyure ngemini inokukhulisa impilo kwaye ikuncede ufezekise ubunzima obusempilweni. Ukuzivocavoca i-Aerobic ngokukodwa kuye kwaba wafunda Unyango olunokuthi lunganyangi amayeza olunokuba noxinzelelo lwegazi oluphezulu. Zama ukuthatha izinyuko emsebenzini okanye uhambahamba ngelixa usefowunini.
  • Ukuhla ukusinda : Nokuba ulahlekelwe ziiponti ezimbini unokuhlisa uxinzelelo lwegazi lwe-systolic, utshilo uGqirha DePalma. Ngokwesiqhelo, ukuba umntu uphulukana ne-5% yomzimba wakhe, iya kuba nefuthe elibonakalayo kuxinzelelo lwegazi.
  • Phepha yonke inikotini: Tsiba esi sikhuthazo kuzo zonke iintlobo zaso, njengokutshaya, ukuphunga, iipatches, kunye nokuhlafuna.
  • Phepha iziyobisi: Amayeza okuzonwabisa anokuchaphazela uxinzelelo lwegazi ukongeza kuzo zonke ezinye iinxalenye zobomi bakho.
  • Jonga amayeza akho: Amanye amayeza kunye nezongezo zinokutshintsha ukusebenza kwamayeza oxinzelelo lwegazi.
  • Ziqhelise ukukhumbula: Ukunciphisa uxinzelelo kunye noxinzelelo lwegazi kunye nokunciphisa ngayo. Zama imithambo yokuphefumla ngokunzulu xa uziva uxinzelelo lwegazi lwakho lunyuka.

Uhlisa njani uxinzelelo lwegazi ngokukhawuleza

Okokuqala kwaye kubaluleke kakhulu, ukuba ucinga ukuba unengxaki yoxinzelelo lwegazi oluphezulu njengesifo sokubetha, isifo sentliziyo, okanye enye into, funa unyango kwangoko. Ungazami ukusombulula iingxaki ezinje ngokwakho-ufuna inkathalo ebanzi.

Ngaphandle koko, xa uziva uxinzelelo lwegazi lwakho lunokuba phezulu kakhulu kwaye ufuna ukulithoba ngokukhawuleza, uGqirha Osborne ucebisa ukuthomalalisa. Yeka lento uyenzayo uhlale. Thatha umoya. Ukuba ufumanisa ukuba akuncedi, biza ugqirha wakho. Ukuba yingxaki eqhubekayo, zama ukwenza umthambo nokutshintsha indlela otya ngayo; kungathatha iiveki ezimbalwa okanye ukuya enyangeni ukubona iziphumo zoxinzelelo lwegazi, ke gcina iziphumo zakho zibalaseleyo.

Gcina ukhumbula ukuba kwezinye iimeko, uxinzelelo lwegazi amayeza kunokuba yimfuneko ukuba awukwazi ukwehlisa uxinzelelo lwegazi oluphezulu ngokutya kunye notshintsho kwindlela ophila ngayo. Ezo ziyobisi ziya kuba yeyona ndlela ikhawulezayo yokunciphisa amanqanaba oxinzelelo lwegazi-ihlala ithatha imizuzu nje ukuya kuxinzelelo lwegazi. Ukufumana amayeza afanelekileyo kunokuba yeyona ndlela yokulawula uxinzelelo lwegazi oluphezulu kwezinye iimeko, njenge uxinzelelo lwegazi . Umgaqo wesithupha kukuqala amayeza oxinzelelo lwegazi kwaye wenze utshintsho kwindlela yokuphila. Njengoko uxinzelelo lwegazi luphucuka kunye nokulungiswa kwendlela yokuphila, amayeza anokulunyulwa.

Ukuthatha amayeza kunye nokulandela ukutya okusempilweni akupheleli ukunciphisa uxinzelelo lwegazi, utshilo uGqirha DePalma, kodwa kunciphisa kakhulu umngcipheko wesifo sentliziyo, ukubetha, kunye nezinye iingxaki zoxinzelelo lwegazi. Umboneleli ngononophelo lwempilo uya kuncoma amayeza anezona zibonelelo zibalulekileyo kunye nezona ziphumo zisezantsi zinokubakho.