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Ungayinciphisa kanjani umfutho wegazi ngokushesha futhi ngokwemvelo

Ungayinciphisa kanjani umfutho wegazi ngokushesha futhi ngokwemveloImfundo Yezempilo

Lapho umuntu enomfutho wegazi ophakeme, owaziwa nangokuthi umfutho wegazi ophakeme, kusho ukuthi igazi labo lishaya ngamandla amakhulu kakhulu ngokumelene nezindonga zomthambo. Isimo sigcina ngokuholela esifo senhliziyo, isifo sohlangothi, noma ezinye izimo zenhliziyo. Umfutho wegazi ophezulu uvame kakhulu e-United States. Abantu abangaphezu kwezigidi eziyi-103 ezweni banayo-futhi abaningi abazi nokuthi okwabo kuphakeme kakhulu, ngoba kungalinganiselwa, kusho uJohn Osborne, MD, umqondisi we-cardiology Isikhungo se-LowT / UHerKare kanye nevolontiya le-American Heart Association (AHA).

Isizathu sokuthi abantu abaningi abazi? Ngokuvamile kunezimpawu ezimbalwa noma azikho nhlobo ezihambisana nomfutho wegazi ophakeme, kusho uSondra DePalma, umsizi kadokotela wenhliziyo kwa I-PinnacleHealth CardioVascular Institute ene-UPMC Pinnacle eHarrisburg, ePennsylvania, yingakho ibizwa ngokuthi ‘umbulali othule.’



Uma uzibuza ukuthi wehlisa kanjani umfutho wegazi, ngenhlanhla, kunezindlela zemvelo zokwenza lokho ngokudla okufanele kanye nezinguquko zempilo enempilo.



Uyini umfutho wegazi omuhle?

Ukufundwa okuhle, okujwayelekile kwengcindezi yegazi-okuthathwe ngesikhathi uhleli phansi, ene-cuff yegazi-kufanele kube ngu-120/80. Inombolo yokuqala yi-systolic blood pressure (ingakanani inhliziyo yakho oyisebenzisayo uma ushaya), kanti eyesibili yi-diastolic blood pressure (ingakanani ingcindezi esemithanjeni yakho phakathi kokushaya kwenhliziyo). Noma yini engaphezu kwalokho ebhekwa njengokuphakeme noma ephezulu.

Lezo zinombolo zisebenza ebhodini kubantu abadala abaneminyaka engaphezu kwengu-18, kusho uDkt Osborne. Uyaphawula ukuthi emashumini eminyaka adlule, izinombolo zomfutho wegazi omuhle ziyehluka kuye ngeminyaka, zibeka imingcele kwabanye abantu abasabambelele nanamuhla. Kodwa empeleni, konke kuhlelwe ku-120/80.



Ngingayisebenzisa yini enye i-tylenol ne-ibuprofen ngezinhlungu

Ubuningi bomfutho wegazi ophakeme obukhona kubantu abadala, usho kanjalo. Kuzimele ngokweminyaka. Akukhathalekile ukuthi uneminyaka engama-21 noma engama-81. Izinombolo ziyefana.

Okwabadala, lokho. Ezinganeni, kwehlukile kancane. Izinombolo zengcindezi yegazi zisuselwa kubantu nakubudala, futhi ngokuvamile ziphansi kunabantu abadala. Asikho isethi yemihlahlandlela ebekiwe yezingane, kodwa impela uma uhlangabezana nengane ephindaphindeka inengcindezi yegazi ebingaba phezulu ngokwesigaba sabantu abadala, iphezulu, kuchaza uDkt Osborne.

Yiliphi izinga eliyingozi lomfutho wegazi?

Ngokuya ngezinombolo ezithile zomfutho wegazi ophakeme, i-American Heart Association kanye ne-American College of Cardiology bakhiphe imihlahlandlela ebuyekeziwe ngoNovemba 2017. Ingahlukaniswa ngezigaba ezimbili: ephakeme futhi ephakeme.



Umfutho wegazi ophakeme usukela ku-121/80 kuye ku-129/80. Ngokuvamile ayelashwa, kodwa isebenza njengesibonakaliso sesixwayiso sokuthi kufanele ibhekwe futhi isiguli singase sihlolisise ukuthi sehlisa kanjani umfutho wegazi ngokwenza ushintsho oluthile endleleni yokuphila.

Umfutho wegazi ophakeme uqala ngo-130/80 noma ngaphezulu — leso isigaba sokuqala. Isigaba sesibili, noma ibanga elibi kakhulu, ngu-140/90 nangaphezulu. Uma umkhawulo ophezulu womfutho wegazi ungaphezu kwe-180, kulapho iqala khona ukuba yingozi enkulu, ikhulise amathuba okuhlaselwa yinhliziyo ngokushesha, ukwehluleka kwenhliziyo, noma isifo sohlangothi.

Yini engingayidla ukuze ngehlise umfutho wegazi wami?

Empeleni kukhona ukudla okuthile okwenzelwe impilo yenhliziyo okubizwa ngokuthi yi-DASH Diet. Imele izindlela zokudla zokunqanda umfutho wegazi ophakeme futhi yathuthukiswa yiNational Institutes of Health. Ukulandela iDASH Diet (okuwukudla kwaseMedithera okunobisi olunamafutha aphansi okungeziwe) kunganciphisa umfutho wegazi ngendlela efanele njengokuthatha iphilisi, kusho uDkt Osborne. Iqokomisa ukudla okuphezulu nge-magnesium, i-potassium ne-calcium, ngenkathi kunciphisa usawoti kanye ne-sodium Nakhu okunye ozokudla ekudleni.



  • Izithelo
  • Imifino
  • Izinhlamvu eziphelele
  • Ukotapeya
  • Ubhanana
  • Isipinashi
  • Amantongomane nembewu
  • I-Kefir
  • Ushokoledi omnyama ngokulinganisela

Ezinye zezinto ezinkulu okufanele ziqedwe yi-sodium eyeqile (zama ukunciphisa ukuthakwa kwe-sodium cishe ngo-1,000 mg ngosuku, kusho uDkt. DePalma), ukudla okusetshenzisiwe, ushukela, ama-condiments (okuvame ukugcwala usawoti noshukela), isinkwa, kanye ushizi.

Sekuyisikhathi eside i-Apple cider uviniga ibizwa njengekhambi lomfutho wegazi ophakeme, kepha uDkt Osborne uphawula ukuthi asikho isilingo somtholampilo esibanzi esikwazile ukuthola ukuthi sisebenza kangakanani. Uma kushiwo lokho, akamelene neziguli ezizama-uma uthola ukuthi ukuthatha i-apple cider uviniga nsuku zonke kugcina umfutho wegazi uphansi, bese uqhubeka ukukwenza. Kuyafana ngotshwala neziphuzo ezine-caffeine, inqobo nje uma unazo ngokulinganisela.

liyini izinga likashukela elihle egazini lohlobo 2 sikashukela

Abantu abaphuza ngesizotha, ngakho-ke isiphuzo esisodwa kuya kwezimbili, empeleni bangabona umthelela onesizotha emicimbini yenhliziyo futhi bangabona umfutho wegazi ophansi ngokuthobekile, kuchaza uDkt Osborne. Kodwa-ke, uma uphuza noma yini engaphezu kwalokho, ikhuphula ngokusobala umfutho wegazi.



I-caffeine ingaba nomphumela ofanayo. Uthi empeleni iyi-vasodilator ngezinga elithile, ngakho-ke imiphumela ezigulini ngazinye iyahlukahluka, akunamphumela ekukhuphuleni noma ekwehliseni umfutho wegazi. Qaphela: I-vasodilator yandisa ukuhamba kwegazi ngokuvula imithambo yegazi.

Yisiphi isengezo semvelo esihle kakhulu somfutho wegazi ophakeme?

Kusetshenziswa amaminerali amathathu amakhulu ukwehlisa umfutho wegazi ngokwemvelo. Uma ulandela ukudla okunempilo enhliziyweni, kungenzeka uthole lokhu ngokwanele ekudleni kwakho — kodwa kubantu abanemikhuba emibi yokudla, ukwengeza kungaba umqondo omuhle. Zama lokhu:

  • I-calcium
  • Magnesium
  • Potassium *

* Abanye bangancoma ukuthatha isithasiselo se-potassium, kodwa kubaluleke kakhulu ukuthola amazinga akho wamanje we-potassium ahlolwe ngaphambi kokwenza kanjalo. I-potassium eningi kakhulu ingaba nemiphumela emibi engaba yingozi.



Zama ikhadi lesaphulelo le-SingleCare

Yini engingayenza ukwehlisa umfutho wegazi wami?

Nakhu ukuthi wehlise kanjani umfutho wegazi ngokushintsha kwendlela yokuphila:

  • Ukuzivocavoca umzimba: Yenza ukuvivinya umzimba njalo kube yingxenye yesimiso sakho sansuku zonke; ngisho nengxenye nje yehora ngosuku ingakhulisa impilo futhi ikusize ufeze isisindo esinempilo. Ukuzivocavoca umzimba ikakhulukazi kuye kwaba wafunda njengokwelashwa okungenzeka kungabi kwemithi komfutho wegazi ophakeme. Zama ukuthatha izitebhisi emsebenzini noma uhambahamba ngenkathi usocingweni.
  • Ukwehla kwesisindo: Ngisho nokulahlekelwa amakhilogremu amabili nje kunganciphisa umfutho wegazi we-systolic, kusho uDkt DePalma. Imvamisa, uma umuntu ehla aze afike ku-5% wesisindo somzimba wakhe, kuzoba nomthelela omkhulu ekucindezelweni kwegazi.
  • Gwema yonke i-nicotine: Yeqa lesi sikhuthazi ngazo zonke izinhlobo zako, njengokubhema, ukuqhuma, ukuhlangana, nokuhlafuna.
  • Gwema izidakamizwa: Izidakamizwa zokuzijabulisa zingathinta umfutho wegazi lakho ngaphezu kwazo zonke izingxenye zempilo yakho.
  • Gada imithi yakho: Eminye imishanguzo nezithasiselo kungaguqula ukusebenza kwemithi yomfutho wegazi.
  • Zijwayeze ukucabanga: Nciphisa ukucindezeleka nengcindezi yegazi lakho ngokunciphisa ngayo. Zama izivivinyo zokuphefumula ezijulile lapho uzwa umfutho wegazi uphakama.

Indlela yokwehlisa umfutho wegazi ngokushesha

Okokuqala futhi okubaluleke kakhulu, uma ucabanga ukuthi unenkinga yomfutho wegazi ophezulu njenge-stroke, isifo senhliziyo, noma okunye, funa usizo lwezokwelapha ngokushesha. Ungazami ukuxazulula izinkinga ezinjengalezi uwedwa-udinga ukunakekelwa okuphelele.

Ngaphandle kwalokho, lapho uzwa ukuthi umfutho wegazi ungaphakama kakhulu futhi ufuna ukwehlisa ngokushesha, uDkt Osborne uphakamisa ukwehlisa umoya. Yeka okwenzayo uhlale. Thatha umoya ojulile. Uma uthola ukuthi lokho akusizi, biza udokotela wakho. Uma kuyinkinga eqhubekayo, zama ukuzivocavoca nokuguqula indlela odla ngayo; kungathatha amasonto ambalwa noma kuze kube yinyanga ukubona imiphumela yalokho egazini lakho, ngakho-ke qhubeka uxhume ukuthola imiphumela emihle.

Khumbula ukuthi kwezinye izimo, imithi yengcindezi yegazi kungadingeka uma ungakwazi ukwehlisa umfutho wegazi ophakeme ngokushintsha kokudla nezindlela zokuphila. Leyo mithi izoba yindlela esheshayo yokwehlisa amazinga omfutho wegazi — imvamisa kuthatha imizuzu embalwa ngisho nengcindezi yegazi lakho ukuphuma. Ukuthola umuthi ofanele kungaba ukuphela kwendlela yokulawula umfutho wegazi ophezulu kwezinye izimo, njenge umfutho wegazi ophakeme . Umthetho wesithupha ukuqala imishanguzo yegazi futhi wenze izinguquko endleleni ophila ngayo. Njengoba ukucindezelwa kwegazi kuthuthuka ngokuguqulwa kwendlela yokuphila, imishanguzo ingalunyulwa.

Ukuthatha imishanguzo nokulandela ukudla okunempilo akugcini nje ngokunciphisa [umfutho wegazi ophezulu], uDkt DePalma uthi, kodwa yehlisa kakhulu ubungozi besifo senhliziyo, isifo sohlangothi, nezinye izinkinga zomfutho wegazi ophezulu. Umhlinzeki wezokunakekelwa kwempilo uzoncoma umuthi onenzuzo enkulu ngemiphumela emibi kakhulu engaba khona.