Uxinzelelo Lwegazi Oluphezulu (I-Hypertension): Izizathu, Imingcipheko kunye neendlela Zolawulo

Yintoni iHipertension?

Ukuphakama koxinzelelo lwegazi, okuthetha ihipertension, xa kungalawulwa kakuhle ngonyango kunokubangela iingxaki ezinzima zempilo ezifana nesifo sentliziyo, ukopha kwingqondo, ukulahleka kwengqondo, ukusilela kwentliziyo kunye nesifo sesibindi. Uxinzelelo lwegazi, njengoko luchaphazela onke amalungu kunye neenkqubo zomzimba, iinkqubo ezininzi zomzimba nazo zidlala indima ebalulekileyo ekumiseni uxinzelelo lwegazi. Ukutyeba, iswekile, imikhwa yokutya, amayeza asetyenziswa, inqanaba lomsebenzi womzimba kunye noxinzelelo zixhomekeke ngqo kwezi zinto. Ukuqonda ngokuchanekileyo ezi zinto, sisitshixo kulawulo olusebenzayo loxinzelelo lwegazi.

Izizathu Ezisisiseko Ezibangela iHipertension

Ukutya Okungalunganga kunye Nokusebenzisa Ityuwa Ngokugqithisileyo

Ibhalansi yetyuwa kunye nezinye iiminerali emzimbeni ichaphazela kakhulu uxinzelelo lwegazi. Amanqanaba aphezulu esodiyam abangela imithambo yegazi ukuba icinezeleke, nto leyo ekhokelela ekunyukeni koxinzelelo lwegazi. Kuyaziwa ukuba inxalenye enkulu yokusweleka ngenxa yezifo zentliziyo nemithambo yegazi kwihlabathi liphela inxulumene nokusetyenziswa kwesodiyam ngokugqithisileyo. Umthombo ophambili wetyuwa, yityuwa yetafile esetyenziswa mihla le (sodium chloride). Kumazwe amaninzi, ukusetyenziswa kwetyuwa ngemihla-mihla malunga negramu ezili-10; eli nani liphazamisa ibhalansi yomzimba kwaye lonyusa umngcipheko wehipertension. Umbutho wezeMpilo weHlabathi (WHO) ucebisa ukuba ukusetyenziswa kwetyuwa ngemihla-mihla kungagqithi kwiigramu ezi-5 ukuze kugcinwe uxinzelelo lwegazi lusempilweni. Ukunciphisa ukusetyenziswa kwetyuwa kunokunceda ngokubonakalayo ekwehliseni uxinzelelo lwegazi.

Enye into ebalulekileyo yimikhwa yokutya ngokubanzi. Ukutya kakhulu iprotein yezilwanyana kunye namafutha, ukusebenzisa amafutha agcadiweyo okanye amafutha e-trans, ukungatyi ngokwaneleyo ukutya okune-fiber kunye nemifuno nemifuno emitsha; kunye nokunqongophala kweeminerali ezifana nepotassium, calcium, magnesium kunye neevithamini ezithile kunokuxhasa uphuhliso lwehipertension. Ukutya kunye neziselo eziqulethe iswekile kunye nesiraphu yeswekile nazo zikwandamongcipheko wokunyusa ihipertension.

Ukusebenzisa Ngokugqithisileyo iti kunye Nekofu

Ukusetyenziswa ngokulinganiselweyo, iti okanye ikofu engenaswekile inokuba nefuthe elilungileyo kwimpilo yemithambo ngenxa ye-antioxidants ezikuyo. Kodwa xa zisetyenziswa ngokugqithisileyo, ngenxa yekhofi ekuzo, kunokubakho ukunyuka kwenqanaba lentliziyo kunye noxinzelelo lwegazi. Kungcono ukusetyenziswa kungagqithi kwiikomityi ezimbini ngosuku ukuze kulawulwe uxinzelelo lwegazi. Ukongeza, ikhofi eninzi inokuphazamisa ulawulo lokulala kwaye ibe nefuthe elibi ekuphefumlweni.

Ukutyeba

Ukutyeba, imeko enefuthe elibi kwiinkqubo ezininzi zomzimba, kubangela ukuqina kwemithambo ngenxa yokuqokelelwa kwamafutha eludongeni lwemithambo, ukunyuka kokumelana kwemithambo, kwaye ekugqibeleni kunyusa umngcipheko wehipertension kunye nokusilela kwentliziyo. Abantu abatyebileyo okanye abanomlinganiselo womzimba (BMI) ophezulu bacebiswa ukuba bahlolwe rhoqo impilo yentliziyo nemithambo yabo.

Iswekile

Amalungu aphambili alawula uxinzelelo lwegazi yintliziyo, imithambo, izintso kunye nengqondo. Kubantu abaneswekile, ukusebenza kwezintso kunokuphazamiseka, nto leyo eyenza kube nzima ukulawula uxinzelelo lwegazi kwaye yonyusa umngcipheko wehipertension.

Ubomi Obungasebenziyo

Umthambo womzimba rhoqo unceda imithambo ukuba ivuleke kwaye ihlale ithambile, nto leyo enceda ukulinganisela uxinzelelo lwegazi. Ukungasebenzi ngokwaneleyo kunye nobomi obungasebenziyo kubangela ukunyuka okubonakalayo komngcipheko wehipertension. Imihla emi-4-5 ngeveki, imizuzu engama-30-45 yomsebenzi womzimba ophakathi, isebenza kakuhle kulawulo loxinzelelo lwegazi.

Ukungaseli Sufishiwe

Umzimba ufuna ulwelo olwaneleyo ukuze usebenze kakuhle. Ukungaseli manzi ngokwaneleyo kubangela ukucotha kwemisebenzi yomzimba, ukugcinwa kwamanzi nesodiyam kwizintso kunye nokunyuka koxinzelelo lwegazi. Ukungaseli sufishwe ixesha elide kunokubangela umonakalo osisigxina kwizintso.

Ukusetyenziswa Kotywala

Ukusetyenziswa kotywala ngokugqithisileyo okanye rhoqo kunokuphazamisa ibhalansi yolwelo kunye nee-electrolyte, kubangela ukugcinwa kwamanzi nesodiyam kwizintso kunye nomonakalo wesikhathi eside kwizintso. Oku kunyusa umngcipheko wehipertension.

Ukusetyenziswa Kogwayi

Ukutshaya kubangela umonakalo eludongeni lwangaphakathi lwemithambo kunye nokuqina kwemithambo. Le meko ikhuthaza uphuhliso lokuqina kwemithambo (atherosclerosis) kunye nokunyuka koxinzelelo lwegazi. Kuyaziwa ukuba ukusetyenziswa kogwayi kunyusa umngcipheko wesifo sentliziyo; ngakumbi xa kudityaniswa nezinye izifo ezisisigxina umngcipheko uba mkhulu ngakumbi. Ngenxa yoko, ukunqanda ugwayi linyathelo elibalulekileyo ekukhuseleni uxinzelelo lwegazi kunye nempilo yentliziyo nemithambo.

Uxinzelelo (Stres)

Iimeko zoxinzelelo ziqala impendulo ekhawulezayo ye-hormone emzimbeni kwaye ii-hormone zoxinzelelo ezikhutshwa zizitho eziphezu kwezintso zisebenza ngqo koxinzelelo lwegazi. Uxinzelelo, kwabanye abantu, lunokubangela ukunyuka koxinzelelo lwegazi kwixesha elifutshane. Ukongeza, uxinzelelo luphazamisa umsebenzi we-endothelium ogcina ukuthamba kodonga lwemithambo.

Izizathu Zezizukulwana (Genetik)

Njengakwezinye iingxaki zempilo ezininzi, iimpawu ezifunyanwa kusapho zinefuthe kuphuhliso lwehipertension. Ukuba kukho izifo zentliziyo nemithambo okanye ihipertension kusapho kuthathwa njengomngcipheko. Ngenxa yoko, abantu abanobungozi bosapho bacebiswa ukuba bahlolwe rhoqo uxinzelelo lwegazi.

Yintoni Enokwenziwa Ukuze Kuthintelwe Ukuphakama Koxinzelelo Lwegazi?

Ukuze kuthintelwe ihipertension kunye nokunciphisa umngcipheko okhoyo, kubalulekile ukutya ngokusempilweni, ukunciphisa ityuwa, ukugxila ekutyeni okuninzi kwemifuno, iziqhamo kunye nefiber, ukwenza umthambo rhoqo kunye nokulawula ubunzima bomzimba. Ukongeza, ukunqanda imikhwa emibi efana notywala kunye nogwayi, ukusebenzisa iindlela zolawulo loxinzelelo kunye nokuhlolwa kwempilo rhoqo, zezinye iindlela ezisebenzayo zokugcina uxinzelelo lwegazi kumgangatho osempilweni.

Imibuzo Ebuza Rhoqo

1. Yeyiphi eyona nto ixhaphakileyo ibangela iHipertension?

Enye yezona zizathu ziphambili zokuphakama koxinzelelo lwegazi kukusetyenziswa kwetyuwa ngokugqithisileyo kunye nokutya okungasebenziyo. Ukutyeba, ukungasebenzi komzimba kunye nembali yosapho yehipertension nazo zixhaphake kakhulu.

2. Umntu oneHipertension kufuneka anikele ingqalelo kwintoni?

Kufuneka anqande ityuwa kunye namafutha agcadiweyo ekutyeni, enze umthambo rhoqo, angasebenzisi ugwayi notywala, anciphise uxinzelelo kwaye alinganise uxinzelelo lwegazi rhoqo. Kubalulekile nokungaphoswa kumayeza anconywe ngugqirha.

3. Ukunciphisa ukusetyenziswa kwetyuwa kuchaphazela njani uxinzelelo lwegazi?

Ukunciphisa ityuwa kuhlala kubangela ukuhla koxinzelelo lwegazi; ngokwezinye izifundo, nokwehla okuncinci kwe-mmHg kunokuba nefuthe elilungileyo kwimpilo iyonke.

4. Ukusela iti okanye ikofu ngokugqithisileyo kungabangela iHipertension?

Ukusetyenziswa ngokugqithisileyo kweti kunye nekofu, ngenxa yekhofi ekuzo, kunokubangela ukunyuka koxinzelelo lwegazi. Ukusetyenziswa ngokulinganiselweyo akudli ngokubangela ingxaki.

5. Ngaba uxinzelelo luyenyusa ngenene uxinzelelo lwegazi?

Ewe, iimeko zoxinzelelo zinokubangela ukunyuka okukhawulezayo koxinzelelo lwegazi. Uxinzelelo olude lunokubangela utshintsho olusisigxina kwimithambo.

6. Ngaba iHipertension iyadluliselwa kusapho?

Ukuba kukho imbali yosapho yehipertension, umngcipheko wokufumana esi sifo uyanda. Ngenxa yoko, abantu abanobungozi bosapho kufuneka bahlale beqaphile ngakumbi.

7. Ukutyeba kunye neswekile kubangela njani iHipertension?

Ukutyeba kubangela ukuqina kwemithambo kunye nokunyuka kokumelana kwemithambo, ngelixa kwiswekile ukusebenza kwezintso kunokuphazamiseka. Zombini zenza kube nzima ukulawula uxinzelelo lwegazi.

8. Ukusetyenziswa kogwayi kunye notywala kuchaphazela njani uxinzelelo lwegazi?

Ugwayi kunye notywala, ngokonakalisa ulwakhiwo lwemithambo, kubangela ukunyuka koxinzelelo lwegazi. Ixesha elide lonyusa umngcipheko wezifo zentliziyo nemithambo.

9. Yintoni ifuthe lomsebenzi womzimba kwiHipertension?

Umthambo rhoqo unyusa ukuthamba kwemithambo, nto leyo enceda ukugcina uxinzelelo lwegazi kumda osempilweni.

10. Ngaba ukusela amanzi angonelanga kubangela uxinzelelo lwegazi?

Ewe, xa ibhalansi yamanzi emzimbeni iphazamisekile, ukugcinwa kwesodiyam kuyanda; oku kunceda ekunyukeni koxinzelelo lwegazi.

11. Zeziphi iiminerali ezibalulekileyo kwiHipertension?

Ukutya okutyebileyo ngokukodwa ngepotassium, magnesium kunye necalcium kwenza kube lula ukugcina uxinzelelo lwegazi lulinganiselwe.

12. Ngaba iHipertension ingabakho ngaphandle kweempawu?

Ewe, abantu abaninzi abaqapheli ukuba banehipertension. Ngenxa yoko, kubalulekile ukulinganisa uxinzelelo lwegazi rhoqo.

13. Ngaba iHipertension sisifo esihlala ixesha elide?

Kwabanye abantu, ihipertension ifuna ukulandela kunye nonyango ubomi bonke; kodwa inokulawulwa ngotshintsho lweendlela zobomi.

14. Uxinzelelo lwegazi kufuneka lube njani?

Ngokwesiqhelo, umda ophezulu wabantu abadala wamkelwa njenge-120/80 mmHg. Nangona kunjalo, kufuneka kuqwalaselwe umahluko phakathi kwabantu kwaye kuhlolwe ngengcebiso kagqirha.

15. Kubaluleke kangakanani ukujonga rhoqo kugqirha ukuze ukhuseleke kwi-hipertension?

Kuyacetyiswa ukuba wonke umntu onobungozi adlule kugqirha ubuncinane kube kanye ngonyaka.

Imithombo

• 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."