Yaatuwa Tàggatukaay Kan (Hipertansiyon): Yoonu Jëfandikukatam, Njaxlafi ak Yoonu Dooleel

Lanëfuka Hipertansiyon?

Yaatu xol bu dul sax, maanaam hipertansiyon, bu ñu dul jàppale ko ak wér-gu-yaram, man na jappale ci yàqu-yaram yu réy ni xol day xew, xel day wàcc, xel day yàqu, xol ak noppalu yaram day wàcc. Yaatu xol, ni mu mel, day jàppale ci jamono yépp ak yaram, te itam ay sistem yu bare ci yaram day jàppale ci yaatu xol. Yàqu yaram, xel day yàqu, nàmpal yaram, ay garab yu ñuy jëfandikoo, doxalin yaram ak stress, lépp loolu day jàppale ci yaatu xol. Xam-xam bu baax ci loolu, mooy li waral ñu man a jàppale yaatu xol bu baax.

Ay Fàktere Bu Magget ci Hipertansiyon

Nàmpal Yaram Bu Baaxul ak Yaatu Suuf

Jàmmu suuf ak ay minerale yu bari ci yaram, day jàppale ci yaatu xol. Bu sodyum yaatu, day jappale ay loxo yaram, te loolu day indi yaatu xol. Ci àdduna si, ay dee yu bari ci xol ak loxo yaram day jàppale ak yaatu sodyum. Suuf bu ñuy jëfandikoo ci bànqaasu yaram mooy suuf bu magget (sodyum klorür). Ci réew yu bari, suuf bu ñuy nàmp ci bés mooy 10 gram; loolu day yàqu jàmmu yaram te day jappale risku hipertansiyon. Organisation Mondiale de la Santé (OMS) dafay laaj ñu bañ a gën 5 gram suuf ci bés ngir yaatu xol bu baax. Bu ñu nàmp suuf ndaw, man na jappale ci wàññi yaatu xol.

Leneen bu am solo mooy nàmpal yaram. Bu ñu nàmp yàpp ak dund bu bari, bu ñu nàmp doomu yàpp ak doomu dund, bu ñu nàmp ay doomu yàpp yu dul baax, bu ñu nàmp ay lekk yu am ay fibre ak meññeef ak legum yu fresh, ak itam bu ñu am deficite ci potassium, calcium, magnesium ak ay vitamine, lépp loolu man na jappale ci hipertansiyon. Ay lekk ak ndox yu am sukër ak siro yu sukër itam day jappale ci risk.

Nàmpal Ataya ak Kafe Bu Bari

Bu ñu nàmp ataya walla kafe bu dul am sukër, ndaw ndaw, man na jappale ci wér-gu-yaram ndax antioksidan. Waaye bu ñu nàmp ko lool, ndax kafein, man na indi yaatu xol ak xol day xew. Bu ñu nàmp ataya walla kafe bu dul gën ñaar ci bés, mooy bu baax ngir jàppale yaatu xol. Kafein bu bari itam man na yàqu nelaw ak doxalin yaram.

Yàqu Yaram (Obezite)

Obezite mooy yàqu yaram bu am solo ci yaram, ndaxte day jappale ci yàqu loxo yaram, day indi loxo yaram day sax, day indi yaatu xol ak xol day wàcc. Ñi am obezite walla BMI bu yaatu, war nañu def ay contrôle ci xol ak loxo yaram.

Xel Day Yàqu (Diyabet)

Ay organ yu jappale ci yaatu xol mooy xol, loxo yaram, noppalu yaram ak xel. Ci ñi am diyabet, noppalu yaram day yàqu, te loolu day indi yaatu xol bu metti, day jappale risku hipertansiyon.

Dund Bu Dul Am Doxalin

Jëfandikoo doxalin yaram, day jappale loxo yaram day yàgg ak day sax, day jappale yaatu xol bu baax. Dund bu dul am doxalin, day jappale risku hipertansiyon. Bu ñu def 4-5 fan ci ayu-bés, 30-45 simili ci bés, ak doxalin bu ndaw, day jappale ci jàppale yaatu xol.

Nàmp Ndox Bu Ndaw

Ngir yaram man a liggéey bu baax, war nañu nàmp ndox bu doy. Bu ñu nàmp ndox ndaw, metabolism day yàqu, noppalu yaram day jappale ndox ak sodyum, day indi yaatu xol. Bu ñu am ndox ndaw ci jamono yu yàgg, man na indi yàqu noppalu yaram bu dul sax.

Jëfandikoo Alkool

Bu ñu nàmp alkool bu bari walla bu yàgg, day yàqu jàmmu ndox ak elektrolit, day jappale ndox ak sodyum ci noppalu yaram, ci jamono bu yàgg man na indi yàqu noppalu yaram. Loolu day jappale risku hipertansiyon.

Jëfandikoo Sigara

Sigara day yàqu loxo yaram, day indi loxo yaram day sax. Loolu day jappale ci saxu loxo yaram (ateroskleroz) ak yaatu xol. Sigara day jappale risku xol day xew, bu am ay yàqu-yaram yu yàgg, risk day gën a yaatu. Loolu tax ñu war a bàyyi sigara ngir jàppale xol ak loxo yaram.

Stress

Stress day jappale ci hormone yu gën a gëdd ci yaram, hormone yu stress ci noppalu yaram day jappale ci yaatu xol. Stress, ci ñi ci gën, man na indi yaatu xol bu ndaw. Itam, stress day yàqu endotel, mooy li jappale loxo yaram day sax.

Fàktere Bu Jëme ci Njaboot

Ni ci yàqu-yaram yu bare, ci hipertansiyon itam, njaboot day jappale. Bu am xol ak loxo yaram walla hipertansiyon ci njaboot, day jappale risk. Loolu tax ñi am njaboot bu am risk, war nañu def contrôle ci yaatu xol.

Lu Man Na Jappale Ngir Bañ a Am Yaatu Xol?

Ngir bañ a am hipertansiyon ak wàññi risk, war nañu nàmp lekk bu baax, wàññi suuf, nàmp meññeef ak legum ak lekk yu am fibre, def doxalin bu yomb, jàppale kàddu yaram. Itam, bàyyi alkool ak sigara, def ay yoon yu jappale ci jàmmu stress, ak def ay contrôle ci yaram, lépp loolu day jappale ci jàppale yaatu xol bu baax.

Laaj yu Yomb lañuy Laaj

1. Lan mooy lu gën a yomb ci hipertansiyon?

Lu gën a yomb ci yaatu xol mooy nàmp suuf bu bari ak lekk bu dul baax. Obezite, dund bu dul am doxalin ak am hipertansiyon ci njaboot itam day jappale ci loolu.

2. Lu war a def ci ku am hipertansiyon?

War na bàyyi suuf ak doomu yàpp ci lekk, def doxalin bu yomb, bàyyi sigara ak alkool, wàññi stress, ak def contrôle ci yaatu xol. War na itam jëfandikoo garab yu doktoor jox ko.

3. Wàññi suuf man na wàññi yaatu xol?

Wàññi suuf ci lekk, am na solo ci wàññi yaatu xol; ci ay jàngat, bu ñu wàññi yaatu xol ci mmHg, man na jappale ci wér-gu-yaram.

4. Nàmp ataya walla kafe bu bari man na jappale ci hipertansiyon?

Nàmp ataya ak kafe bu bari, ndax kafein, man na jappale ci yaatu xol. Bu ñu nàmp ndaw, du am problem.

5. Ndax stress mën na yaatu xol?

Waaw, stress day jappale ci yaatu xol bu ndaw. Stress bu yàgg man na indi yàqu loxo yaram bu dul sax.

6. Ndax hipertansiyon mooy lu jëme ci njaboot?

Bu am hipertansiyon ci njaboot, risk day gën a yaatu. Loolu tax ñi am njaboot bu am risk, war nañu gën a jàmmu.

7. Naka obezite ak diyabet day jappale ci hipertansiyon?

Obezite day jappale ci saxu loxo yaram ak yaatu loxo, ci diyabet noppalu yaram day yàqu. Ñépp day yàqu jàmmu yaatu xol.

8. Naka sigara ak alkool day jappale ci yaatu xol?

Sigara ak alkool day yàqu loxo yaram, day jappale ci yaatu xol. Ci jamono bu yàgg, day gën a jappale risku xol ak loxo yaram.

9. Naka doxalin yaram day jappale ci hipertansiyon?

Doxalin bu yomb day jappale loxo yaram day sax, day jappale yaatu xol bu baax.

10. Ndax nàmp ndox ndaw man na jappale ci yaatu xol?

Waaw, bu jàmmu ndox yaram yàqu, sodyum day gën a bari; loolu day jappale ci yaatu xol.

11. Naka minerale yu am solo ci hipertansiyon?

Potassium, magnesium ak calcium bu bari ci lekk, day jappale ci jàmmu yaatu xol.

12. Ndax man na am hipertansiyon bu amul ay alal?

Waaw, ñu bare man nañu am hipertansiyon ba xamuko. Loolu tax contrôle ci yaatu xol am na solo.

13. Ndax hipertansiyon mooy luy sax ci dund?

Ci ñi ci gën, hipertansiyon war nañu topp ko ak jàppale ko ci dund yépp; waaye bu ñu def ay soppi ci dund, man nañu jàppale ko.

14. Yaatu xol war na nekk naka?

Leeral bu baax ci mag ñi, ndigalu kaw 120/80 mmHg lañu nangu. Waaye, ci wàllu nit ku nekk, war nañu jëfandikoo ndigalu doktoor ngir taxawal.

15. Naka la am solo ngir defar ay seetaanu doktoor bu yomb ngir wàññi hipertansiyon?

Ku am ay risk, war nañu gëna yomb seetaanu doktoor, bare ci at mu nekk benn yoon.

Man nañu jëfandikoo

• World Health Organization (WHO). "Hypertension."

• Centers for Disease Control and Prevention (CDC). "High Blood Pressure."

• American Heart Association (AHA). "Understanding Blood Pressure Readings."

• European Society of Hypertension (ESH). "2018 Guidelines for the management of arterial hypertension."

• The New England Journal of Medicine. “Salt and Cardiovascular Disease.”

• National Institute for Health and Care Excellence (NICE). "Hypertension in adults: diagnosis and management."