Ukuphakama Kwegazi (i-Hypertension): Izimbangela, Izingozi Nezindlela Zokulawula

Yini Ukucindezela Kwegazi Okukhulu?

Ukuphakama kwengcindezi yegazi, okusho ukuthi ukucindezela kwegazi okukhulu, uma kungaphathwa kahle ngokwelashwa kungaholela ezinkingeni ezinzima zempilo ezifana nesifo senhliziyo, ukuvuvukala kobuchopho, ukulahlekelwa ukukhumbula, ukwehluleka kwenhliziyo noma kwezinso. Ingcindezi yegazi ithinta zonke izitho nezinhlelo zomzimba, futhi izinhlelo eziningi zomzimba nazo zidlala indima enkulu ekulawuleni ingcindezi yegazi. Ukukhuluphala, isifo sikashukela, imikhuba yokudla, imithi esetshenziswa, izinga lomsebenzi womzimba kanye nengcindezi yengqondo kuyizinto ezihlobene ngqo nalokhu. Ukuqonda kahle lezi zinto kuyisihluthulelo sokulawula kahle ingcindezi yegazi.

Izimbangela Eziyinhloko Zokucindezela Kwegazi Okukhulu

Ukudla Okungalungile Nokusetshenziswa Kotshwala Okweqile

Ibhalansi kasawoti namanye amaminerali emzimbeni ithinta kakhulu ingcindezi yegazi. Izinga eliphezulu le-sodium liholela ekuncipheni kwemithambo yegazi, okwenza kube nokwanda kwengcindezi yegazi. Kuyaziwa ukuthi inxenye enkulu yokufa okubangelwa izifo zenhliziyo nemithambo yegazi emhlabeni wonke ihlobene nokusetshenziswa kwe-sodium okweqile. Umthombo omkhulu kasawoti empilweni yansuku zonke usawoti wetafula (sodium chloride). Emazweni amaningi, isilinganiso sokusetshenziswa kosawoti nsuku zonke cishe singamagramu ayi-10; leli nani liphazamisa ibhalansi yomzimba futhi lenyusa ingozi yokucindezela kwegazi okukhulu. Inhlangano Yezempilo Yomhlaba (WHO) incoma ukuthi ukusetshenziswa kosawoti nsuku zonke kungadluli amagremu amahlanu ukuze kugcinwe ingcindezi yegazi isesimweni esinempilo. Ukunciphisa ukusetshenziswa kosawoti kungasiza ekwehliseni ingcindezi yegazi ngendlela ebonakalayo.

Enye into ebalulekile imikhuba yokudla iyonke. Ukudla kakhulu amaprotheni ezilwane namafutha, ukusebenzisa amafutha agcwele noma amafutha e-trans, ukungadli ukudla okuqukethe ifayibha nemifino nezithelo ezintsha ngokwanele; kanye nokuntuleka kwamaminerali afana ne-potassium, calcium, magnesium namanye amavithamini kungase kusekele ukuthuthuka kokucindezela kwegazi okukhulu. Ukudla neziphuzo eziqukethe ushukela noma isiraphu kashukela nakho kubalwa phakathi kokudla okwandisa ingozi.

Ukuphuza Itiye Nekhofi Ngokweqile

Uma kuphuzwa ngendlela efanele, itiye noma ikhofi elingenashukela lingaba nomthelela omuhle empilweni yemithambo ngenxa yama-antioxidant. Kodwa uma kuphuzwa ngokweqile, i-caffeine equkethwe kukho ingabangela ukwanda kwesivinini senhliziyo nokukhuphuka kwengcindezi yegazi. Kuphephile ukuphuza kungadluli izinkomishi ezimbili ngosuku ukuze kulawulwe ingcindezi yegazi. Ngaphezu kwalokho, i-caffeine eningi ingaphazamisa ukuhlela kokulala futhi ibe nemiphumela engemihle ekuphefumuleni.

Ukukhuluphala

Ukukhuluphala kuyisimo esinomthelela ongemuhle ezinhlelweni eziningi zomzimba, kuholele ekuqongeleleni kwamafutha odongeni lwemithambo, okuholela ekuqiniseni kwemithambo, ukwanda kokumelana kwemithambo, futhi ekugcineni kwandise ingozi yokucindezela kwegazi okukhulu kanye nokwehluleka kwenhliziyo. Abantu abakhuluphele noma abanesisindo esiphezulu (BMI) bayelulekwa ukuba bahlolwe njalo impilo yenhliziyo nemithambo yabo.

Isifo Sikashukela

Izitho eziyinhloko ezilawula ingcindezi yegazi yinhliziyo, imithambo, izinso nobuchopho. Kubantu abanesifo sikashukela, ukwehla kokusebenza kwezinso kwenza kube nzima ukulawula ingcindezi yegazi futhi kwandise ingozi yokuba nokucindezela kwegazi okukhulu.

Ukungasebenzi Komzimba

Ukuzivocavoca njalo kusiza imithambo ukuthi ivuleke futhi igcineke ithambile, ngaleyo ndlela kusize ukulinganisa ingcindezi yegazi. Ukuntuleka komsebenzi womzimba kanye nempilo yokuhlala phansi kwandisa kakhulu ingozi yokucindezela kwegazi okukhulu. Ukuzivocavoca okulingene izinsuku ezine kuya kwezihlanu ngesonto, imizuzu engama-30-45 ngosuku, kuyasebenza kakhulu ekulawuleni ingcindezi yegazi.

Ukungaphuzi Amanzi Ngokwanele

Ukuze umzimba usebenze kahle, kudingeka uphuze amanzi anele. Ukungaphuzi amanzi ngokwanele kunganciphisa ukusebenza komzimba, kuholele ekubanjweni kwamanzi ne-sodium ezinsweni kanye nokukhuphuka kwengcindezi yegazi. Ukungaphuzi amanzi okwanele isikhathi eside kungase kubangele umonakalo ongapheli ezinsweni.

Ukusebenzisa Utshwala

Ukuphuza utshwala ngokweqile noma njalo kungaphazamisa ibhalansi yezinhlaka namanzi emzimbeni, kuholele ekubanjweni kwamanzi ne-sodium ezinsweni futhi ekugcineni kubangele umonakalo ezinsweni. Lokhu kwandisa ingozi yokucindezela kwegazi okukhulu.

Ukusebenzisa Ugwayi

Ukubhema kubangela umonakalo ngaphakathi kwemithambo futhi kuholele ekuqiniseni kwemithambo. Lokhu kudala indawo yokuthuthuka kokuguga kwemithambo (atherosclerosis) kanye nokukhuphuka kwengcindezi yegazi. Kuyaziwa ukuthi ukusebenzisa ugwayi kwandisa ingozi yesifo senhliziyo; ikakhulukazi uma kuhlanganiswa nezinye izifo ezingamahlalakhona, ingozi iba phezulu kakhulu. Ngakho-ke ukugwema ugwayi kuyisinyathelo esibalulekile ekuvikeleni ingcindezi yegazi kanye nempilo yenhliziyo nemithambo.

Ingcindezi Yengqondo

Izimo zokucindezeleka ziqala impendulo esheshayo yamahomoni emzimbeni, futhi amahomoni akhishwa yizindlala ezingenhla kwezinso anomthelela oqondile engcindezi yegazi. Ingcindezi yengqondo ingabangela ukwanda okusheshayo kwengcindezi yegazi kwabanye abantu. Ngaphezu kwalokho, ingcindezi yengqondo iphinde ithinte kabi umsebenzi we-endothelium ogcina imithambo ithambile.

Izici Zofuzo

Njengakwezinye izinkinga zempilo, izici zofuzo zidlala indima ekuthuthukeni kokucindezela kwegazi okukhulu. Ukuba nezifo zenhliziyo nemithambo noma ukucindezela kwegazi okukhulu emndenini kubhekwa njengengozi eyengeziwe. Ngakho-ke abantu abanokuthambekela komndeni bayelulekwa ukuba bahlolwe njalo ingcindezi yegazi.

Yini Engenziwa Ukuze Kuvikelwe Ukuphakama Kwengcindezi Yegazi?

Ukuze kuvikelwe ukucindezela kwegazi okukhulu nokunciphisa ingozi ekhona, kubalulekile ukunaka ukudla okunempilo, ukunciphisa usawoti, ukudla imifino nezithelo eziningi kanye nokudla okuqukethe ifayibha, ukuzivocavoca njalo nokulawula isisindo. Ngaphezu kwalokho, ukugwema imikhuba emibi efana notshwala nogwayi, ukusebenzisa izindlela zokulawula ingcindezi yengqondo, kanye nokuhlolwa kwezempilo ngezikhathi ezithile kuyizindlela ezisebenzayo zokugcina ingcindezi yegazi isesimweni esinempilo.

Imibuzo Evame Ukubuzwa

1. Iyini imbangela evame kakhulu yokucindezela kwegazi okukhulu?

Enye yezimbangela eziyinhloko zokuphakama kwengcindezi yegazi ukusetshenziswa kosawoti ngokweqile nokudla okungalungile. Ukukhuluphala, ukungasebenzi komzimba kanye nomlando womndeni wokucindezela kwegazi nakho kuyizimbangela ezivamile.

2. Yini okufanele umuntu onecindezi legazi aphephe kuyo?

Kufanele agweme usawoti namafutha agcwele ekudleni, azivocavoce njalo, angasebenzisi ugwayi notshwala, anciphise ingcindezi yengqondo futhi alinganise njalo ingcindezi yegazi. Kubalulekile futhi ukuthi angaphuthelwa imithi enconywe udokotela wakhe.

3. Ukunciphisa ukusetshenziswa kosawoti kuthinta kanjani ingcindezi yegazi?

Ukunciphisa usawoti kuvame ukuholela ekwehleni kwengcindezi yegazi; ngokocwaningo, ukwehla okuncane kwengcindezi yegazi kungaba nomthelela omuhle empilweni iyonke.

4. Ingabe ukuphuza itiye noma ikhofi ngokweqile kubangela ukucindezela kwegazi okukhulu?

Ukuphuza itiye nekofi ngokweqile, ngenxa ye-caffeine equkethwe kukho, kungabangela ukwanda kwengcindezi yegazi. Ukuphuza ngendlela efanele kuvame ukungabangeli inkinga.

5. Ingabe ingcindezi yengqondo inyusa ngempela ingcindezi yegazi?

Yebo, izimo zokucindezeleka zingabangela ukwanda okusheshayo kwengcindezi yegazi. Ingcindezi yengqondo yesikhathi eside ingabangela izinguquko ezingapheli emithanjeni.

6. Ingabe ukucindezela kwegazi okukhulu kudluliselwa ngokofuzo?

Uma umndeni unomlando wokucindezela kwegazi okukhulu, ingozi yokuthola lesi sifo iyanda. Ngakho-ke abantu abanokuthambekela komndeni kufanele baqaphele kakhulu.

7. Ukukhuluphala kanye nesifo sikashukela kubangela kanjani ukucindezela kwegazi okukhulu?

Ukukhuluphala kuholela ekuqiniseni kwemithambo kanye nokwanda kokumelana kwemithambo, kanti esifweni sikashukela ukusebenza kwezinso kungaphazamiseka. Kokubili kwenza kube nzima ukulawula ingcindezi yegazi.

8. Ukusebenzisa ugwayi notshwala kuthinta kanjani ingcindezi yegazi?

Ugwayi notshwala kubangela umonakalo emithanjeni, kuholele ekwandeni kwengcindezi yegazi. Esikhathini eside kwandisa ingozi yezifo zenhliziyo nemithambo.

9. Yini umthelela wokuzivocavoca ekucindezelekeni kwegazi?

Ukuzivocavoca njalo kwandisa ukuthamba kwemithambo, ngaleyo ndlela kusize ukugcina ingcindezi yegazi ngaphakathi kwemingcele enempilo.

10. Ingabe ukungaphuzi amanzi ngokwanele kubangela ukucindezela kwegazi okukhulu?

Yebo, uma ibhalansi yamanzi emzimbeni iphazamiseka, ukugcinwa kwe-sodium kuyanda; lokhu kwandisa ingcindezi yegazi.

11. Yimiphi iminerali ebalulekile ekucindezelekeni kwegazi okukhulu?

Kubalulekile ukudla okucebe nge-potassium, magnesium kanye ne-calcium ukuze kube lula ukugcina ingcindezi yegazi ilinganiselwe.

12. Ingabe ukucindezela kwegazi okukhulu kungaba khona ngaphandle kwezimpawu?

Yebo, abantu abaningi bangase bangaboni ukuthi banokucindezela kwegazi okukhulu. Yingakho ukuhlolwa kwengcindezi yegazi njalo kubalulekile.

13. Ingabe ukucindezela kwegazi okukhulu kuyisifo esingapheli?

Kwabanye abantu, ukucindezela kwegazi okukhulu kungadinga ukulandela nokwelashwa impilo yonke; kodwa kungalawulwa ngezinguquko empilweni.

14. Ingabe ingcindezi yegazi kufanele ibe yini?

Ngokuvamile, umkhawulo ophezulu wabantu abadala wamukelwa njenge-120/80 mmHg. Kodwa-ke, kufanele kuhlolwe ngokwelulekwa udokotela ngokubheka umehluko ngamunye ngabanye.

15. Kubaluleke kangakanani ukuhlolwa njalo kodokotela ukuze uvikeleke ku-hipertension?

Kuyelulekwa ukuthi wonke umuntu onobungozi ahlolwe okungenani kanye ngonyaka kudokotela.

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."