Umfutho wegazi ophakeme, owaziwa nangokuthi umfutho wegazi ophakeme, uyinkinga evamile engaba nemiphumela emibi empilweni uma ingelashwa. Ukuqonda izimbangela kanye nezici eziyingozi zomfutho wegazi ophakeme kubalulekile ekuphathweni okuphumelelayo, futhi ukwamukela ukudla okusekelwe ezitshalweni kungadlala indima ebalulekile ekulawuleni amazinga omfutho wegazi. Kulesi sihloko, sizohlola umthelela wokudla, ukuzivocavoca, ukuphathwa kokucindezeleka, kanye nokwakha uhlelo lokusekela lokugcina umfutho wegazi uphilile isikhathi eside. Ake singene!
Ukuqonda Umfutho Wegazi Ophakeme
Umfutho wegazi ophakeme, owaziwa nangokuthi umfutho wegazi ophakeme, uyinkinga evamile ethinta izigidi zabantu emhlabeni jikelele. Kwenzeka lapho amandla egazi ezindongeni zemithambo yakho yegazi ephakama kakhulu njalo. Uma ingelashwa, umfutho wegazi ophakeme ungaholela ezinkingeni ezinkulu zempilo ezifana nesifo senhliziyo, isifo sohlangothi kanye nokulimala kwezinso.
Kunezimbangela ezahlukahlukene kanye nezici eziyingozi zomfutho wegazi ophakeme, okuhlanganisa izakhi zofuzo, ubudala, izinketho zendlela yokuphila, kanye nezimo zempilo eziyisisekelo. Izici ezifana nokubhema, ukukhuluphala, ukudla usawoti omningi, ukuntuleka kokuzilolonga, kanye nokucindezeleka okungapheli konke kungasiza ekuthuthukisweni komfutho wegazi ophakeme.
Ukuqapha umfutho wegazi lakho njalo kubalulekile ekuvimbeleni izinkinga nokuphatha lesi simo ngempumelelo. Ukuqonda izinombolo nokuthi zisho ukuthini - umfutho we-systolic (inombolo ephezulu) kanye nomfutho we-diastolic (inombolo engezansi) - kungakusiza wena nomhlinzeki wakho wezempilo ukuthi ninqume inkambo engcono kakhulu yokugcina amazinga omfutho wegazi aphilile.
Umthelela Wokudla Ekucindezelekeni Kwegazi
Ukwenza izinguquko ekudleni nasekuphileni kungasiza kakhulu ekwehliseni umfutho wegazi futhi kunganciphisa noma kuqede isidingo semithi. Kubalulekile ukubonisana nomhlinzeki wakho wezempilo lapho ushintsha ukudla kwakho ukuze uphathe noma yiziphi izinguquko emithini yakho.
Abantu abanamathela ekudleni okusekelwe ezitshalweni bavame ukuba namazinga aphansi omfutho wegazi uma kuqhathaniswa nalabo abadla imikhiqizo yezilwane. Ukuhlaziywa okwenziwe ngo-2014 kwahlola izifundo ezingu-39 futhi kwabonisa ukuthi abantu abadla imifino ngokuvamile babonisa amazinga aphansi omfutho wegazi uma kuqhathaniswa nabantu abadla inyama.
Izithelo nemifino kuqukethe i-potassium, esiza ekunciphiseni umfutho wegazi. Ukudla okusekelwe ezitshalweni ngokuvamile kunamazinga aphansi amafutha kanye ne-sodium futhi akunawo i-cholesterol. Ngokugwema inyama, imikhiqizo yobisi, namafutha amaningi, ukujiya kwegazi kwehla, okwenza kube lula ukupompa ngaleyo ndlela kwehlise umfutho wegazi.
Ukunciphisa ukudla i-sodium kungasiza ekwehliseni umfutho wegazi. Ucwaningo lubonisa ukuthi ukunciphisa i-sodium kunganciphisa umfutho wegazi we-systolic ngo-3.6 mmHg. Ukuze unciphise ukusetshenziswa kwe-sodium, kuyalulekwa ukugwema noma ukunciphisa ukudla okucutshunguliwe, ukudla okusemathinini, ukudla okulula, kanye nemikhiqizo yobisi, kanye nokunciphisa ukusetshenziswa kukasawoti ekuphekeni nasekwelapheni. Ngokwemvelo, imifino, izithelo, okusanhlamvu, kanye nemifino kunokuqukethwe okuphansi kwe-sodium.
Izinzuzo Zokudla Okusekelwe Ezitshalweni Kokucindezeleka Komfutho Wegazi
Ukudla okusekelwe ezitshalweni kuhlotshaniswa nokwehla kwamazinga omfutho wegazi. Izithelo nemifino kugcwele izakhamzimba ezisekela impilo yenhliziyo. Ukudla okusekelwe ezitshalweni kunamafutha agcwele kanye ne-cholesterol ephansi, okwenza kube kuhle kakhulu ekulawuleni umfutho wegazi ophakeme. Ukufaka ukudla okuhlukahlukene okusekelwe ezitshalweni ekudleni kwakho kungathuthukisa impilo yenhliziyo nemithambo yegazi iyonke.
Ukufaka Ukuzivocavoca Endleleni Yakho Yokuphila
Ukuvivinya umzimba njalo kuyazuzisa ekulawuleni umfutho wegazi. Ukuvivinya umzimba kusiza ekuthuthukiseni ukujikeleza kwegazi nokuqinisa inhliziyo. Inhlanganisela yokuvivinya umzimba ngenhliziyo nokuqeqeshwa kwamandla kungasekela impilo yenhliziyo nemithambo yegazi iyonke. Ukuthola izindlela ezijabulisayo zokuhlala umatasa kubalulekile ekugcineni isimiso sokuvivinya umzimba esiqhubekayo.
Amasu Okulawula Ukucindezeleka Okulawula Umfutho Wegazi
Ukucindezeleka okungapheli kungabangela umfutho wegazi ophakeme. Kubalulekile ukufaka amasu okulawula ukucindezeleka ohlelweni lwakho lwansuku zonke ukuze usize ekunciphiseni amazinga akho okucindezeleka futhi uthuthukise impilo yakho iyonke.
Nazi ezinye izindlela zokuphatha ukucindezeleka eziphumelelayo:
- Ukuphefumula Okujulile: Prakthiza izivivinyo zokuphefumula okujulile ukuze uzole ingqondo nomzimba wakho. Phefumula kancane kancane, ungena futhi uphume ukuze usize ukwehlisa izinga lokushaya kwenhliziyo yakho nokunciphisa ukucindezeleka.
- Ukuzindla: Chitha imizuzu embalwa nsuku zonke uzindla ukuze uphumule futhi ukhuthaze ukuphumula. Thola indawo ethule, uvale amehlo akho, bese ugxila ekuphefumuleni kwakho ukuze usize ekunciphiseni amazinga okucindezeleka.
- I-Yoga: Faka i-yoga ohlelweni lwakho lokuzivocavoca ukuze uthuthukise ukuguquguquka, amandla, kanye nenhlalakahle yengqondo. Ukuma kwe-yoga, kuhlanganiswe nokuphefumula okujulile, kungasiza ekunciphiseni ukucindezeleka kanye nokwehlisa umfutho wegazi.
- Ukuqaphela: Zijwayeze ukuqaphela ngokuba khona ngaleso sikhathi nokugxila emicabangweni nasemizweni yakho ngaphandle kokwahlulela. Ukuqaphela kungasiza ekunciphiseni ukucindezeleka nokuthuthukisa inhlalakahle yengqondo iyonke.
Ngokufaka lawa masu okulawula ukucindezeleka empilweni yakho yansuku zonke, ungalawula kangcono umfutho wegazi lakho futhi ukhuthaze indlela yokuphila enempilo.
Ukwakha Uhlelo Lokusekela Imigomo Yezempilo
Ukuba nohlelo lokusekela kungakusiza ukuthi uhlale ukhuthazekile futhi ubophezeleke ngemigomo yakho yezempilo. Ukuzibandakanya nabangani, umndeni, noma imiphakathi eku-inthanethi kungakunikeza isikhuthazo nesiqondiso. Ukwabelana ngohambo lwakho nabanye kungakha umuzwa womphakathi kanye nempumelelo efanayo. Ukufuna ukwesekwa kochwepheshe kubahlinzeki bezempilo noma ochwepheshe bezokudla kungakunikeza isiqondiso somuntu siqu sokuphatha umfutho wegazi ophakeme.
Amasu Esikhathi Eside Okugcina Umfutho Wegazi Uphilile
Ukungaguquguquki kubalulekile uma kuziwa ekuphatheni umfutho wegazi ophakeme isikhathi eside. Kubalulekile ukuqapha njalo amazinga akho omfutho wegazi futhi wenze izinguquko ezidingekayo endleleni yakho yokuphila njengoba kudingeka.
Ukudala uhlelo oluqhubekayo oluhlanganisa ukudla okunempilo, ukuvivinya umzimba njalo, amasu okulawula ukucindezeleka, kanye nokusekelwa komphakathi kubalulekile ekugcineni umfutho wegazi uphilile.
Ukwamukela indlela yokubhekana nempilo yakho ngendlela efanelekile kungasiza ekuvimbeleni izinkinga futhi kuqinisekise ukuthi ugcina amazinga omfutho wegazi afanele ngokuhamba kwesikhathi.
