Umfutho wegazi ophakeme, owaziwa nangokuthi i-hypertension, yisimo esivamile esingaba nomthelela omubi empilweni uma singelashwa. Ukuqonda izimbangela nezici eziyingozi zomfutho wegazi ophakeme kubalulekile ekulawuleni ngempumelelo, futhi ukwamukela ukudla okusekelwe ezitshalweni kungabamba iqhaza elikhulu ekulawuleni amazinga omfutho wegazi. Kulesi sihloko, sizohlola umthelela wokudla, ukuvivinya umzimba, ukulawula ukucindezeleka, nokwakha uhlelo lokusekela ukugcina ukucindezeleka kwegazi okunempilo esikhathini eside. Ake sicwilise!
Ukuqonda Umfutho Wegazi Ophakeme
Umfutho wegazi ophakeme, owaziwa nangokuthi yi-hypertension, yisimo esivamile esithinta izigidi zabantu emhlabeni wonke. Kwenzeka lapho amandla egazi ezindongeni zemithambo yakho ehlala ephakeme kakhulu. Uma ungelashwa, umfutho wegazi ophakeme ungaholela ezinkingeni ezinkulu zempilo ezifana nesifo senhliziyo, unhlangothi, nokulimala kwezinso.
Kunezimbangela ezihlukahlukene kanye nezici eziyingozi zomfutho wegazi ophakeme, okuhlanganisa ufuzo, iminyaka, ukukhetha kwendlela yokuphila, nezimo zempilo eziyisisekelo. Izici ezinjengokubhema, ukukhuluphala ngokweqile, ukudla usawoti omningi, ukungawuvivinyi umzimba, nokucindezeleka okungapheli konke kungaba nomthelela ekwakhekeni komfutho wegazi ophakeme.
Ukuqapha umfutho wegazi lakho njalo kubalulekile ukuze uvimbele izinkinga futhi ulawule isimo ngendlela efanele. Ukuqonda izinombolo nokuthi zisho ukuthini - umfutho we-systolic (inombolo ephezulu) kanye nomfutho we-diastolic (inombolo engezansi) - kungakusiza wena nomhlinzeki wakho wokunakekelwa kwezempilo ukuthi ninqume inkambo engcono kakhulu yokugcina amazinga omfutho wegazi enempilo.
Umthelela Wokudla Kumfutho Wegazi
Ukwenza izinguquko zokudla nendlela yokuphila kungasiza kakhulu ekwehliseni umfutho wegazi futhi kungase kunciphise noma kuqede isidingo semithi. Kubalulekile ukuthintana nomhlinzeki wakho wezempilo lapho ushintsha indlela odla ngayo ukuze ulawule noma yiziphi izinguquko emithini yakho.
Abantu ababambelela ekudleni okusekelwe ezitshalweni ngokuvamile bahlangabezana namazinga aphansi omfutho wegazi uma kuqhathaniswa nalabo abadla imikhiqizo yezilwane. Ukuhlaziywa okwenziwa ngo-2014 kwahlola izifundo ezingu-39 futhi kwabonisa ukuthi abantu abadla imifino ngokuvamile babonisa amazinga ancishisiwe omfutho wegazi uma beqhathaniswa nabantu abadla inyama.
Izithelo nemifino kuqukethe i-potassium, esiza ekwehliseni umfutho wegazi. Ukudla okusekelwe ezitshalweni ngokuvamile kunamazinga aphansi amafutha nesodium futhi akuqukethe i-cholesterol. Ngokugwema inyama, imikhiqizo yobisi, namafutha engeziwe, ukubukeka kwegazi kuncipha, okwenza kube lula ukumpompa futhi ngaleyo ndlela kwehlise umfutho wegazi.
Ukunciphisa ukudla kwe-sodium nakho kungasiza ekwehliseni umfutho wegazi. Ucwaningo lubonisa ukuthi ukukhawulela i-sodium kungehlisa umfutho wegazi we-systolic ngo-3.6 mmHg. Ukuze kuncishiswe ukusetshenziswa kwe-sodium, kuhle ukugwema noma ukulinganisela ukudla okugayiwe, izimpahla ezisemathinini, ukudla okulula, nemikhiqizo yobisi, futhi unciphise ukusetshenziswa kukasawoti ekuphekeni nasetafuleni. Ngokwemvelo, imifino, izithelo, okusanhlamvu, nemifino inokuqukethwe kwe-sodium ephansi.
Izinzuzo Zokudla Okusekelwe Esitshalweni Kwe-Hypertension
Ukudla okusekelwe ezitshalweni kuhlotshaniswa namazinga aphansi omfutho wegazi. Izithelo nemifino kugcwele izakhamzimba ezisekela impilo yenhliziyo. Ukudla okusekelwe ezitshalweni kuphansi kwamafutha agcwele kanye ne-cholesterol, okwenza kube kuhle ekulawuleni umfutho wegazi ophakeme. Ukufaka izinhlobonhlobo zokudla okusekelwe ezitshalweni ekudleni kwakho kungathuthukisa impilo yonke yenhliziyo nemithambo yegazi.
Ukufaka Ukuzivocavoca Endleleni Yakho Yokuphila
Ukuvivinya umzimba njalo kunenzuzo ekulawuleni umfutho wegazi. Ukuzivocavoca kusiza ukuthuthukisa ukujikeleza kwegazi futhi kuqinise inhliziyo. Inhlanganisela yokuzivocavoca kwenhliziyo nokuqeqeshwa kwamandla kungasekela impilo yonke yenhliziyo. Ukuthola izindlela ezijabulisayo zokuhlala umatasa kuyisihluthulelo sokugcina isimiso sokuzivocavoca esingaguquki.
Izindlela Zokulawula Ukucindezeleka Zokulawula Umfutho Wegazi
Ukucindezeleka okungapheli kungabangela umfutho wegazi ophezulu. Kubalulekile ukufaka amasu okulawula ukucindezeleka ohlelweni lwakho lwansuku zonke ukuze usize ukwehlisa amazinga akho okucindezeleka futhi uthuthukise impilo yakho yonke.
Nazi ezinye izindlela ezisebenzayo zokulawula ukucindezeleka:
- Ukuphefumula Okujulile: Zijwayeze ukuphefumula okujulile ukuze uthulise ingqondo nomzimba wakho. Thatha umoya omncane, uphefumule kakhulu ngaphakathi nangaphandle ukuze usize ukwehlisa izinga lokushaya kwenhliziyo yakho futhi unciphise ukucindezeleka.
- Ukuzindla: Chitha imizuzu embalwa usuku ngalunye uzindla ukuze usule ingqondo yakho futhi ukhuthaze ukuphumula. Thola indawo ethule, vala amehlo akho, futhi ugxile emoyeni wakho ukuze usize ukwehlisa amazinga okucindezeleka.
- I-Yoga: Faka i-yoga esimisweni sakho sokufaneleka ukuze uthuthukise ukuguquguquka, amandla, nokuphila kahle kwengqondo. Ukuma kwe-Yoga, kuhlangene nokuphefumula okujulile, kungasiza ekunciphiseni ukucindezeleka nokunciphisa umfutho wegazi.
- Ukucabangela: Zijwayeze ukucabangela ngokuba khona okwamanje futhi ugxile emicabangweni yakho nemizwa ngaphandle kokwahlulela. Ukucabangela kungasiza ekunciphiseni ukucindezeleka futhi kuthuthukise inhlalakahle yengqondo jikelele.
Ngokuhlanganisa lezi zindlela zokulawula ukucindezeleka ekuphileni kwakho kwansuku zonke, ungakwazi ukulawula kangcono umfutho wegazi lakho futhi ukhuthaze indlela yokuphila enempilo.
Ukwakha Uhlelo Lokusekela Lwezinjongo Zezempilo
Ukuba nesistimu yokwesekwa kungakusiza uhlale ugqugquzelekile futhi uziphendulela ngezinhloso zakho zezempilo. Ukuxhumana nabangani, umndeni, noma imiphakathi eku-inthanethi kunganikeza isikhuthazo nesiqondiso. Ukwabelana ngohambo lwakho nabanye kungakha umuzwa womphakathi kanye nempumelelo eyabiwe. Ukufuna ukwesekwa kochwepheshe kubahlinzeki bezempilo noma izazi zokudla kunganikeza umhlahlandlela womuntu siqu wokulawula umfutho wegazi ophakeme.
Amasu Esikhathi Eside Okugcina Umfutho Wegazi Unempilo
Ukuvumelana kuyisihluthulelo uma kuziwa ekulawuleni umfutho wegazi ophakeme isikhathi eside. Kubalulekile ukuqapha njalo amazinga omfutho wegazi lakho futhi wenze izinguquko ezidingekayo endleleni yakho yokuphila njengoba kudingeka.
Ukwakha uhlelo oluzinzile oluhlanganisa ukudla okunempilo, ukuvivinya umzimba njalo, amasu okulawula ukucindezeleka, nokusekelwa komphakathi kubalulekile ekugcineni umfutho wegazi onempilo.
Ukwamukela indlela esebenzayo empilweni yakho kungasiza ekuvimbeleni izinkinga futhi kuqinisekise ukuthi ugcina amazinga aphezulu womfutho wegazi ngokuhamba kwesikhathi.
