Ukwelashwa komfutho wegazi ophakeme

Ukwelashwa komfutho wegazi ophakeme

Akukho ukwelashwa okungaselapha unomphelanomfutho wegazi ophezulu. Umgomo wokwelashwa uwukwehlisa ngokuzenzakalelayo umfutho wegazi ukuze uvimbele okwenzeka umonakalo womzimba (inhliziyo, ubuchopho, izinso, amehlo). Uma lezi zitho sezithintekile kakade, ukwelapha umfutho wegazi ophakeme kubaluleka nakakhulu. Kubantu abanesifo sikashukela, izinhloso zokwelashwa ziphezulu ngoba ingozi yezinkinga iyanda.

Ukwelashwa kwezokwelapha komfutho wegazi ophakeme: qonda yonke into emizuzwini emi-2

Uma kwenzeka'umfutho wegazi opholile, ukwamukela indlela yokuphila enempilo kungase kwanele ukwenza umfutho wakho wegazi ube ujwayelekile.

Uma kwenzeka'i-hypertension emaphakathi noma ethuthukile, ukujwayela indlela yokuphila kuhlala kubalulekile; kuzonciphisa ukusetshenziswa kwezidakamizwa. Kuzo zonke izimo, a indlela yomhlaba wonke kunomthelela omkhulu nakakhulu kumfutho wegazi kunokuphuza imithi yodwa.

izidakamizwa

Izinhlobo eziningana ze izidakamizwa, etholwe ngencwadi kadokotela, inganikeza ukulawula okwanele komfutho wegazi ophakeme. Iningi leziguli lidinga imithi emi-2 noma ngaphezulu ukuze lifinyelele imigomo yomfutho wegazi. Nazi ezisetshenziswa kakhulu.

  • isisu. Bakhuthaza ukuqedwa kwamanzi amaningi nosawoti ngomchamo. Kunezinhlobo eziningana, ezinezinhlobo ezahlukene zesenzo.
  • Ama-beta blockers. Banciphisa ukushaya kwenhliziyo namandla okukhipha igazi enhliziyweni.
  • Ama-block block wesiteshi seCalcium. Benza ukuthi imithambo ivuleke futhi inciphise ukucindezeleka kwenhliziyo.
  • I-Angiotensin-converting enzyme inhibitors. Ziphinde zibe nomthelela wokunwebeka emithanjeni, ngokubala ukukhiqizwa kwehomoni (angiotensin).
  • Ama-Angiotensin receptor blockers (ebizwa nangokuthi ama-sartan). Njengesigaba sangaphambilini sezidakamizwa, zivimbela i-angiotensin ekwenzeni imithambo yegazi iqine, kodwa ngendlela ehlukile yokwenza.
  • Uma ukwelashwa ngenhlanganisela engaphezu kweyodwa yale mithi kungaphumeleli, udokotela wakho angase akunikeze ezinye izidakamizwa, njengezivimbela ze-alpha, izivimba ze-alpha-beta, ama-vasodilator, nama-ejenti amaphakathi.

Isexwayiso. Abanye imithi ethengwayo, njengezidakamizwa ezilwa nokuvuvukala (isib. ibuprofen), zinganyusa umfutho wegazi kubantu abanomfutho wegazi ophakeme. Njalo funa iseluleko kudokotela wakho noma usokhemisi ngaphambi kokuthatha noma yimuphi umuthi.

 

Ukudla

Ukuze uthole iseluleko esiwusizo, bheka ukudla kwethu okukhethekile Umfutho wegazi ophezulu.

Ukudla

Kungenzeka wehlise umfutho wegazi lakho ngokusebenzisa amathiphu alandelayo:

  • Yidla kakhulu izithelo nemifino.
  • Nciphisa ukudla kwakho usawoti : ucwaningo lubonisa ukuthi u-30% wabantu abanomfutho wegazi ophezulu (ikakhulukazi labo abasabela kalula ku-sodium) bangakwazi ukulawula umfutho wegazi labo ngokunciphisa ukudla kwabo usawoti11. Uma kunesidingo, ukupheka noma inkathi, shintsha usawoti wetafula, usawoti olwandle noma i-fleur de sel ngosawoti we-potassium.
  • Linganisela utshwala bakho ne-caffeine (ubuningi bezinkomishi zekhofi ezi-4 ngosuku).
  • Khulisa ukudla kwakho omega-3 yemvelaphi yasolwandle, ikakhulukazi etholakala ku-mackerel, i-salmon, i-trout, i-herring ne-cod.
  • Yidla ugalikhi: nakuba ubuhle bayo bungafakazelwa ngokuqinile, odokotela abaningana batusa igalikhi ngezakhiwo zayo ze-vasodilator (bheka Izindlela Ezihambisanayo).

Ukudla kwe-DASH

E-United States, iNational Institutes of Health (NIH) isekela DASH yokudla (Izindlela Zokudla Zokumisa Umfutho Wegazi Ophakeme). Lokhu kudla kuklanyelwe ngokukhethekile ukwelapha umfutho wegazi ophakeme. Ihlobene nokudla kwaseMedithera. Ucwaningo luye lwabonisa ukusebenza kwayo futhi, esimweni somfutho wegazi ophansi, ingakwazi ngisho nokuthatha indawo yemithi evamile. Ukuqapha njalo lokhu kudla kunciphisa ingcindezi ye-systolic isuka ku-8 mmHg iye ku-14 mmHg, kanye nengcindezi ye-diastolic isuka ku-2 mmHg iye ku-5,5 mmHg9.

Kulokhu kudla, kugcizelelwa izithelo nemifino, lo okusanhlamvu okuphelele, lo i-noix, inhlanzi izinkukhu futhi imikhiqizo yobisi enamafutha aphansi. Ukusetshenziswa kwenyama ebomvu, ushukela, amafutha (kanye namafutha agcwele ikakhulukazi) nosawoti kuyancipha.2.

                                 I-2 kcal DASH DIET

Ukudla okunconyiwe ngosuku

Izibonelo zokuphakelwa

Imikhiqizo yokusanhlamvu okuphelele

7 ukuze 8

– 1 ucezu lwesinkwa esiphelele

- 125 ml noma 1/2 inkomishi ye-cereal eyomile enothe nge-fiber

- 125 ml noma 1/2 inkomishi yerayisi ensundu, i-pasta ecebile nge-fiber yokudla noma okusanhlamvu okuphelele (ibhali, i-quinoa, njll.)

imifino

4 ukuze 5

– 250 ml ulethisi noma ezinye izihlahla ezinamaqabunga

- 125 ml noma 1/2 indebe yemifino

- 180 ml noma 3/4 inkomishi yejusi yemifino

Izithelo

4 ukuze 5

– 1 isithelo esiphakathi

- 125 ml noma 1/2 inkomishi yesithelo esisha, esiqandisiwe noma ethinini

- 180 ml noma 3/4 inkomishi yesithelo

- 60 ml noma 1/4 inkomishi yesithelo esomisiwe

Imikhiqizo yobisi enamafutha aphansi

2 ukuze 3

- 250 ml noma 1 inkomishi yobisi oluncibilikisiwe noma u-1%.

- 180 ml noma 3/4 inkomishi yeyogathi egayiwe

- ama-50 g noma ama-ounces angu-1 1/2 kashizi ocwecwe kancane noma ocwecwe

Inyama, izinkukhu nenhlanzi

2 noma ngaphansi

- 90 g noma ama-ounces ama-3 wenyama engenamafutha, inkukhu, inhlanzi noma izinhlanzi zasolwandle

Fat

2 ukuze 3

- 5 ml noma 1 tbsp. amafutha noma imajarini

- 5 ml noma 1 tbsp. imayonnaise evamile

- 15 ml noma 1 tbsp. imayonnaise encishisiwe

- 15 ml noma 1 tbsp. i-vinaigrette evamile

- 30 ml noma 2 tbsp. i-vinaigrette enekhalori ephansi

Imifino, amantongomane kanye nembewu

4 kuya ku-5 ngesonto

– 125 ml noma 1/2 inkomishi yendumba ephekiwe

- 80 ml noma 1/3 indebe yama-walnuts

- 30 ml noma 2 tbsp. XNUMX tbsp imbewu kabhekilanga

Ukudla okulula kanye namaswidi

I-5 ngeviki

– 1 isithelo esiphakathi

- 250 ml noma 1 inkomishi yesithelo iyogathi

– 125 ml noma ½ inkomishi yeyogathi eqandisiwe

- 200 ml noma 3/4 inkomishi pretzels

- 125 ml noma ½ inkomishi yesithelo se-gelatin

- 15 ml noma 1 tbsp. XNUMX tbsp isiraphu ye-maple, ushukela noma ujamu

- 3 amaswidi aqinile

 Umthombo: DASH isifundo

 

Ukuzivocavoca umzimba

The izivivinyo zohlobo lwenhliziyo nemithambo yegazi (ukuhamba ngokushesha, ukugijima, ukuhamba ngebhayisikili, ukudansa, ukubhukuda) kuyanconywa. Siphakamisa ukwenza okungenani 20 imizuzu ngosuku, kodwa noma yikuphi ukuvivinya umzimba, ngisho nangaphansi kwalokho, kuyazuzisa. Ngokuhamba kwesikhathi, ukuvivinya umzimba okuvamile kunganciphisa ingcindezi ye-systolic isuka ku-4 mmHg iye ku-9 mmHg, ngisho nangaphandle kokuncipha kwesisindo.9.

Nokho, Prudence ngokuzivocavoca okudinga ukuthi uphakamise izinsimbi (ejimini, isibonelo). Ziba contraindicated lapho umfutho wegazi uphakeme.

Kunoma yikuphi, kungcono ukufuna iseluleko sikadokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca. Bheka ifayela lethu Ukusebenza: indlela entsha yokuphila! Bheka futhi uchungechunge lwethu Lokufaneleka.

Weight Loss

Uma une isisindo ngokweqile, ukunciphisa umzimba kuyindlela ephumelela kakhulu yokunciphisa umfutho wegazi. Ngokwesilinganiso, ukulahlekelwa amakhilogremu angu-2 ½ (amakhilogremu angu-5) kubangela ukwehla kwengcindezi ye-systolic engu-5 mmHg kanye nomfutho we-diastolic ongu-2,5 mmHg.

Izinyathelo zokulwa nokucindezeleka

Le ukucindezeleka,ukungabi nasineke futhiubutha dlala indima ebalulekile ekuqaleni komfutho wegazi ophakeme. Abanye ochwepheshe balinganisela ukuthi ukucindezeleka kungabangela umfutho wegazi uguquguquke ngo-10%. Odokotela abaningana batusa izindlela ezinjengokuzindla, ukuphumula, noma i-yoga. Ukuzijwayeza njalo (okungenani izikhathi ezi-2 noma ezi-3 ngesonto), lokhu kunganikeza imiphumela emihle. Abantu abanomfutho wegazi ophakeme bangalindela ukwehlisa umfutho wabo we-systolic ngo-10 mmHg kanye nomfutho wabo we-diastolic ngo-5 mmHg.12Umhl.

I-PasseportSanté.net podcast inikeza ukuzindla, ukuphumula, ukuphumula kanye nemibono eqondisiwe ongayilanda mahhala ngokuchofoza okuthi Zindla nokunye okuningi.

Kanye nalezi zinqubo, ukuhlukumezeka okungadingekile kuzogwenywa. Ngakho-ke kumayelana nokufunda ukunciphisa izici zokucindezeleka ezihlobene nendlela yokuphila: phatha kangcono isikhathi sakho, nquma izinto eziza kuqala kuwe, njll.

Ukuze uthole okwengeziwe ngalokhu, bheka isigaba sezindlela ezihambisanayo.

Ukuze uqinisekise ukulandelwa okungcono futhi usize udokotela ukuba alungise ukwelashwa, kunconywa ukuba kala umfutho wegazi kanye noma kabili ngesonto usebenzisa i-blood pressure monitor. Ukwenza lokhu, ungathola idivayisi ezoqale ihlolwe emtholampilo ukuze kuqinisekiswe ukunemba kwayo. Ekufundeni ngakunye, bhala phansi amanani atholiwe bese uwabikela udokotela wakho ekuvakasheleni okulandelayo. Uma i-voltage isizinzile, ingalinganiswa kancane kancane.

 

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