Abaningi ezweni lonke bahlushwa umfutho wegazi ophakeme noma umfutho wegazi ophakeme. Eqinisweni, ngokwephepha locwaningo, cishe ama-33% amaNdiya asemadolobheni kanye nama-25% asemakhaya anomfutho wegazi ophakeme. Kulawa, angama-25% kuphela amaNdiya asemaphandleni kanye nama-42% amaNdiya asemadolobheni kumaphesenti angenhla asaziyo isimo sawo somfutho wegazi ophezulu. Futhi amaphesenti angama-25 kuphela asemaphandleni kanye nama-38% amaNdiya asemadolobheni abelashelwa umfutho wegazi ophakeme. Olunye ucwaningo lubikezela ukuthi inani labantu abanomfutho wegazi ophezulu lizokhuphuka lisuka ezigidini ezingu-118 ngo-2000 liye ezigidini ezingu-214 ngo-2025, nenani elicishe lilingane labesilisa nabesifazane.
Njengoba amanani aphezulu kangaka, umuntu udinga ukwazi konke okufanele akwazi ngalesi sifo ukuze aqinisekise ukuthi akehli kulelo nani. Nakhu konke okudingeka ukwazi nge-hypertension.
Okuyisisekelo okudingeka ukwazi
Ngokuyisisekelo, umfutho wegazi uyisilinganiso sokuthi angakanani amandla igazi eliphusha ngawo izindonga zemithambo yegazi. Igazi lihanjiswa lisuka enhliziyweni liye emithanjeni yegazi egijima emzimbeni wonke. I-Hypertension eyaziwa nangokuthi umfutho wegazi ophezulu iyingozi njengoba isebenza kakhulu inhliziyo ukumpompa igazi liye emzimbeni. Lokhu kuholela ku-atherosclerosis okusho ukuqina kwemithambo yegazi esifweni sezinso, unhlangothi, nokuhluleka kwenhliziyo.
Ukufundwa komfutho wegazi kungama-120 kuya ku-80. Lokhu kusho ububanzi lapho umfutho wegazi uthathwa njengovamile lapho ukufundwa kuvela phakathi kuka-80 nenombolo elingana noma ngaphansi kuka-120. Uma ukufundwa 'kuphakathi kuka-120 no-129' ngaphezulu' ngaphansi 80', kubhekwa njengokuphakeme. Uma ‘kuphakathi kuka-130 no-139’ ngaphezu ‘phakathi kuka-80 no-89’, kuyisigaba sokuqala somfutho wegazi ophakeme. Isigaba sesibili ukufundwa komfutho wegazi ophakeme kungu-'140 nangaphezulu' ngaphezu kuka-'90 nangaphezulu'. Kubhekwa njengenhlekelele ye-hypertension uma ukufundwa 'kuphezulu kuno-180' ngaphezu 'kungaphezu kuka-120'.
Izimbangela nezimpawu
Nakuba imbangela eqondile yokuthi kungani i-hypertension yenzeke ingachazeki, kunemikhuba embalwa, izimo zezokwelapha kanye nokudla okungaholela ku-hypertension. Lokhu kuhlanganisa ukubhema, ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile, ukuntuleka kokuzivocavoca umzimba, usawoti omningi ekudleni, ukuphuza kakhulu utshwala (iziphuzo ezingaphezu kwe-1 kuya kwezingu-2 ngosuku), ukucindezeleka, umlando womndeni womfutho wegazi ophakeme, izakhi zofuzo, ukuguga; isifo sezinso esingamahlalakhona, izifo ze-adrenal ne-thyroid, ukukhubazeka kwenhliziyo ozalwa nakho, izimila ezithile ze-endocrine, imiphumela emibi yemithi, ukusetshenziswa kwezidakamizwa ezingekho emthethweni kanye nesifo sokuphefumula.
Umfutho wegazi ophakeme akuyona into engabonwa kalula ngaphandle uma uhlolwa umfutho wegazi lakho. Abaningi abahlushwa uhlobo oluthambile lwayo ababonisi noma yiziphi izimpawu ezisobala. Futhi ezinye izimpawu ezibonisayo zingabangelwa ezinye izinkinga zempilo futhi kungase kuthathe iminyaka ukuthi isimo sifinyelele emazingeni anzima ukuze izimpawu zibe sobala. Lezi zimpawu zihlanganisa ubuhlungu bekhanda, isiyezi, izinguquko ezibonakalayo, ukopha, ukuphuma kwamanzi, ukuphelelwa umoya, ubuhlungu besifuba noma igazi emchameni. Udinga ukunakwa ngokushesha, uma ubona noma iyiphi yalezi zinkinga.
Ungabhekana kanjani ne-hypertension
Nakuba umfutho wegazi ophakeme kakhulu udinga ukungenelela okukhulu, ungakugcina umfutho wegazi u-aka bp ubheka izinguquko ezincane endleleni yakho yokuphila iyonke, ikakhulukazi ekudleni. Nciphisa ukudla kwakho usawoti. Usawoti omningi noma ikakhulukazi, i-sodium ekuwo ingenza umzimba wakho ugcine uketshezi oluningi, okwandisa umfutho wegazi. Kunconywa ukuthi ungathathi ngaphezu kwesipuni esingu-1 sikasawoti nsuku zonke uma utholwa unomfutho wegazi ophakeme. Lokhu kulinganiselwa ku-1,500 milligrams. Umuntu onempilo, ojwayelekile womfutho wegazi angaba namamiligremu kasawoti afinyelela kwangu-2,300 ngosuku.
Khulisa ukudla kwakho kwe-potassium. I-Potassium ibala i-sodium emzimbeni wakho, ngakho-ke ukwanda kwe-potassium kuholela ekubambeni okuncane koketshezi, kukusiza ukwehlisa umfutho wegazi.
Phila impilo esebenzayo. Ukuzivocavoca njalo kuzokusiza uhlale uphilile, futhi ungavumeli isisindo sakho sidlulele. Kuphinde kukusize ugcine isifiso sokudla esinempilo. Gwema indlela yokuphila yokuhlala; ngisho noma unomsebenzi wokuziphilisa, hambahamba njalo ngangokunokwenzeka. Zihlosele ukuthola imizuzu engaba ngu-30 izikhathi ezinhlanu ngesonto lapho wenza khona umsebenzi womzimba omaphakathi.
Nciphisa ukusetshenziswa kotshwala. Iphakamisa umfutho wegazi lakho, ngisho nalapho ungahlushwa umfutho wegazi ophakeme. Ngakho-ke, ngokuyisisekelo wonke umuntu kufanele aqaphe ukuphuza utshwala. Umkhawulo ovamile wokuphuza isiphuzo kwabesifazane abanempilo bayo yonke iminyaka kanye namadoda angaphezu kuka-65 isiphuzo esisodwa ngosuku, kanti amadoda angaphansi kweminyaka engama-65 angaba neziphuzo ezimbili ngosuku. Ingilazi eyodwa yokukala kulesi simo yiwayini elingu-120 ml noma ubhiya ongu-350 ml noma utshwala obuqinile obungama-30 ml.
Lala okungenani amahora ayisithupha kuya kwayisikhombisa njalo ebusuku. Ucwaningo luye lwabonisa ukuthi amahora ambalwa okulala aholela ekukhuphukeni komfutho wegazi.
Yehlisa ukucindezeleka. Noma yiziphi izinkinga nezimo ezingaholela ekucindezelekeni kufanele kubhekwane nazo ngokushesha. Zindla njalo ukuze uzole futhi ugxile.
Yenza izinguquko ekudleni kwakho. Faka phakathi izithelo, imifino, okusanhlamvu, imikhiqizo yobisi enamafutha amancane, inhlanzi, izinkukhu, namantongomane ekudleni kwakho. Nciphisa inyama ebomvu (okuhlanganisa nenyama ebomvu engenamafutha), amaswidi, ushukela owengeziwe, iziphuzo ezinoshukela ekudleni kwakho
Ukudla okwehlisa umfutho wegazi
Ukudla okunempilo kubalulekile ekwehliseni nasekuvimbeni umfutho wegazi ophakeme. Nakhu okunye ukudla okunomsoco, okumnandi, okunempilo okuzosiza ekwehliseni umfutho wegazi ophakeme.
Ubhanana: Bacebile nge-potassium futhi bane-sodium encane. Yenza ama-smoothies, amakhekhe kanye nokudla okunjalo kwe-yum kusuka kubhanana. Noma udle ubhanana ongahluziwe nsuku zonke, noma wengeze kokusanhlamvu kwakho, noma ama-dessert! Ungenza uphudingi omnandi ngokuwosa izingcezu zikabhanana futhi uziphakele ngeyogathi eqandisiwe.
Isipinashi: Silayishwe i-potassium, i-folate ne-magnesium, kanye nenani eliphezulu le-fibre, isipinashi siwusizo kakhulu ekwehliseni umfutho wegazi ophakeme. Ungaba nesobho lesipinashi noma i-sarson ka saag emnandi.
I-Oatmeal: Lokhu kunesamba esikhulu semicu esiza ukwehlisa umfutho wegazi ophakeme. Yenza ama-pancake kuyo noma ubeke okusanhlamvu kwakho ngawo. Ungenza futhi i-oatmeal emnandi, njenge-upma.
Ikhabe: Lokhu kune-fiber eningi, i-lycopenes, i-vitamin A ne-potassium. Futhi iqukethe i-amino acid ebizwa nge-L-citrulline efakazelwe ukuthi yehlisa umfutho wegazi. Yidla ikhabe eliluhlaza, noma ulingeze kumasaladi akho. Noma ube nayo ngendlela yejusi.
Ukwatapheya: Igcwele amavithamini A, K, B no-E, i-fiber, i-potassium ne-folate, lokhu kuzuzisa kakhulu ukwehlisa umfutho wegazi ophakeme. Futhi iqukethe ama-oleic acid asiza futhi ukulawula nokunciphisa umfutho wegazi ophakeme kanye nezinga le-cholesterol.
Iwolintshi: Lokhu kucebile ngamavithamini futhi kusiza ekugcineni umfutho wegazi. Futhi inenani elihle le-fiber. Yiba nesithelo esiphelele, noma wenze i-marmalade ewolintshi.
I-Beetroot: Lokhu kulayishwa nge-nitrate. Ama-nitrate ayasiza ekuphumuzeni imithambo yegazi nasekuthuthukiseni ukugeleza kwegazi. Njengocwaningo lwase-Australia lwango-2012, ukusetshenziswa kwansuku zonke ingilazi yejusi ye-beetroot kungehlisa umfutho wegazi ngamaphuzu amahlanu.
Imbewu kabhekilanga: Iphezulu ngovithamini E, i-folic acid, amaprotheni, i-magnesium ne-fiber, lezi zilungele impilo yenhliziyo yakho. Basiza ukwehlisa umfutho wegazi. Ungawenza wosiwe futhi angafakwa usawoti njengokudla okulula noma uwafake kumasaladi akho.
Izaqathi: I-potassium ne-beta-carotene ekwizaqathi ilawula ukusebenza kwenhliziyo nezinso, okusiza ukwehlisa umfutho wegazi. Phuza ijusi yekarothi njalo.
Izidlo ezinomfutho wegazi ophezulu
Kunezinhlelo ezahlukene zokudla ezisiza ukwehlisa umfutho wegazi. Nakuba, noma nini lapho uhlela lezi zinhlobo zokudla, qiniseka ukuthi uthintana nodokotela ngaphambi kokuthi uqale. I-DASHI yokudla imayelana nokudla okunempilo njalo okuklanyelwe ukusiza ukwelapha noma ukuvimbela umfutho wegazi ophakeme. Imele iDietary Approaches to Stop Hypertension. Konke kumayelana nokudla okuphansi kwe-sodium, nokwanda kokusetshenziswa kokudla okuqukethe izakhi ezifana ne-potassium, i-magnesium ne-calcium. Kuthiwa ngalokhu kudla, ungakwazi ukwehlisa umfutho wegazi lakho ngamaphuzu ambalwa njalo ngemva kwamasonto amabili.
Ukudla kwaseMedithera kugcizelela ukudla okusekelwe ezitshalweni, amafutha anempilo, kanye nokusanhlamvu. Konke kumayelana nokudla ukudla okunamafutha omnqumo, amantongomane, izithelo, imifino nenhlanzi. Kulokhu udla ukudla okunama-kilojoule acebile, kodwa njengoba wonke amafutha enempilo, akuyona ingozi yesisindo, futhi ukudla amafutha anempilo kukwenza udle kancane.
Ukudla kwe-DASH
Lokhu kudla kunikeza ukugcizelela emifino, izithelo kanye nokudla okunobisi okunamafutha amancane; nokusanhlamvu, amantongomane, izinkukhu nezinhlanzi ngenani elilinganiselwe. Uma ulandela lokhu kudla ukuze uvimbele umfutho wegazi ophakeme, futhi unomfutho wegazi ojwayelekile njengamanje, hamba ekudleni okujwayelekile kwe-DASH lapho unosawoti ofinyelela ku-2,300mg ngosuku. Ukudla okunesodium ephansi ye-DASH - lapho unosawoti ofika ku-1,500mg nsuku zonke - okwalabo abafuna ukwehlisa umfutho wegazi. Ngaphandle kokungenisa usawoti, okunye ukudla kuyafana.
Ekudleni kwe-DASH, kufanele ube nama-calories angu-2000 ngosuku. Izinhlobo ezinconyiwe zokudla okuhlukahlukene yilezi:
6 kuya ku-8 ama-servings ngosuku lokusanhlamvu. Lokhu kuhlanganisa isinkwa, okusanhlamvu, nelayisi, ngisho ne-pasta. Khetha irayisi elinsundu nesinkwa sikakolweni noma i-pasta. Okukodwa okuphakelayo lapha kusho ucezu lwesinkwa, cishe u-30g wokusanhlamvu okomile, noma uhhafu wenkomishi yokusanhlamvu okuphekiwe, irayisi noma i-pasta.
4 kuya ku-5 ama-servings ngosuku lwemifino. Ungaba notamatisi, i-broccoli, izaqathe, ubhatata, imifino eluhlaza kanye neminye imifino kulokhu njengoba kugcwele amavithamini, i-fiber namaminerali njenge-potassium ne-magnesium. Lapha, ukudla okukodwa inkomishi eyodwa yemifino eluhlaza eluhlaza noma ingxenye yenkomishi yemifino esikiwe noma ephekiwe.
4 kuya ku-5 ama-servings ngosuku lwezithelo. Izithelo zingatholakala ngezindlela eziningi kusukela esithelweni esiphelele kuya kuma-smoothies kuya kumajusi. Ukuphakelwa okukodwa kusho isithelo esiphakathi nendawo, ingxenye yenkomishi yesithelo esisha, esiqandisiwe noma ethinini, noma ijusi engu-120ml.
Izidlo ezi-6 noma ngaphansi ngosuku lwenyama engenamafutha, izinkukhu nenhlanzi. Lezi ziwumthombo omuhle wezakhi ezifana namaprotheni, amavithamini B, insimbi ne-zinc. Yidla izingxenye ezilinganiselwe zenyama nenkukhu egaywe ngamafutha, kanye nenhlanzi ecebile nge-omega-3 fatty acid.
2 kuya ku-3 ama-servings ngosuku lobisi. Uthola inani elihle le-calcium, uvithamini D namaprotheni emikhiqizweni yobisi njengobisi, iyogathi, ushizi, ibhotela nokunye. Qinisekisa ukuthi ukhetha imikhiqizo yobisi enamafutha amancane noma engenawo amafutha. Kulokhu, ukudla okukodwa kufaka inkomishi eyodwa yobisi oluncibilikisiwe, inkomishi eyodwa yeyogathi enamafutha aphansi, noma ushizi oyingxenye ye-skimmed engama-40g.
4 kuya ku-5 ama-servings ngeviki amantongomane, imbewu kanye nemifino. Yidla imbewu kabhekilanga, ama-alimondi, ubhontshisi wezinso, uphizi, udali nokunye kuleli qembu lokudla le-magnesium, i-potassium, i-fiber kanye namaprotheni. Lapha, ukudla okukodwa kufaka 1/3 indebe yamantongomane, izipuni ezimbili zembewu, noma ingxenye yenkomishi kabhontshisi ophekiwe noma uphizi.
2 kuya ku-3 ama-servings ngosuku amafutha namafutha. Nakuba amafutha enegama elibi ngokwawo, empeleni ayasiza uma ethathwa ngenani elilinganiselwe kanye namafutha anempilo nje. Bamunca amavithamini abalulekile futhi bathuthukise amasosha omzimba. Ukudla okukodwa yisipuni esisodwa samafutha anempilo, isipuni esisodwa semayonnaise noma izipuni ezimbili zesaladi zokugqoka.
Amaswidi ama-5 noma ngaphansi. Khetha amaswidi anamafutha amancane noma angenawo amafutha afana nama-sorbets, amaqhwa ezithelo, ubhontshisi wejeli, uswidi oqinile noma amakhukhini anamafutha amancane. Ukudla okukodwa ushukela wesipuni esisodwa, ijeli noma ujamu, uhhafu wenkomishi ye-sorbet, noma inkomishi eyodwa kalamula.
Ukudla kwaseMedithera
Lokhu kudla akunayo indlela ethile efanele. Inikeza uhlaka okufanele usebenze ngalo ukuze uzitholele okukufanelekelayo.
Kusikisela ukuthi uqiniseke ukuthi udla imifino eminingi, izithelo, imbewu, okusanhlamvu, amantongomane, okusanhlamvu, amazambane, isinkwa, inhlanzi, ukudla kwasolwandle, izinongo, amakhambi kanye namafutha omnqumo engeziwe. Futhi inakho ukudla inyama yenkukhu, amaqanda, ushizi, neyogathi ngenani elilinganiselwe. Inyama ebomvu akufanele idliwe kakhulu kuyilapho kufanele ugweme ngokuphelele inyama egayiwe, ushukela owengeziwe, iziphuzo ezinoshukela-ushukela, amafutha ahlungiwe, okusanhlamvu okuhlungiwe nokunye ukudla okucutshungulwe kakhulu.
Ukudla okungadliwa lapha utamatisi, i-kale, i-broccoli, i-cauliflower, isipinashi, izaqathe, u-anyanisi, ukhukhamba, amahlumela aseBrussels, njll esigabeni se-veggie. Izithelo zingabandakanya ama-apula, amawolintshi, amapheya, ubhanana, amagilebhisi, ama-strawberries, amakhiwane, izinsuku, amapentshisi, amakhabe, njll. Ungase futhi ube nama-alimondi, amantongomane e-macadamia, ama-walnuts, ama-cashews, ama-hazelnuts, imbewu yethanga, imbewu ye-sunflower kanye ne-legumes efana nophizi, ubhontshisi, ama-pulses, ama-lentils, amatshwele, amakinati, njll. Yidla izilimo eziyizigaxa ezifana namazambane, utheniphu, ubhatata, ama-yam, njll. kanye ne-pasta. Ungadla nesalmon, izimfanzi, ukhwathu, inkalankala, inkukhu, noma amaqanda. Uma uthanda ubisi, khetha iyogathi, ushizi, noma iyogathi yesiGreki. Amakhambi nezinongo ezifana negalikhi, i-basil, i-mint, i-rosemary, i-sage, i-nutmeg, isinamoni, i-pepper, njll. Ngamafutha, khetha anempilo efana namafutha omnqumo e-extra virgin, ama-olives, ukwatapheya namafutha kakotapheya.
Ungakanani usawoti okufanele ngiwususe ekudleni kwami?
Ungathathi ngaphezu kwesipuni esingu-1 sikasawoti nsuku zonke uma utholwa unomfutho wegazi ophakeme. Ngakho-ke kungenzeka ukuthi ukudla kwakho okuningi kunosawoti omncane nje noma ungabi nosawoti wonke bese wengeza isipuni esisodwa sikasawoti esitsheni esisodwa.
Ingabe amanzi okuphuza angawehlisa umfutho wegazi?
Yebo. Uma amanzi owasebenzisayo emancane, umzimba wakho uzama ukuqinisekisa ukuthi uthola uketshezi olwanele ngokugcina isodium. Ukuphelelwa ngamanzi emzimbeni kwenza umzimba ngendlela ehlelekile futhi kancane kancane uvale eminye imibhede yawo yama-capillary okubuye kwenyuse ingcindezi. Udinga ukuphuza izingilazi zamanzi eziyisishiyagalombili kuya kweziyishumi eziyi-8 ngosuku.
Ingabe ugalikhi ungawusiza umfutho wegazi?
I-Allicin iyinhlanganisela yamakhemikhali etholakala kugalikhi futhi iyasiza ekwehliseni umfutho wegazi. I-garlic eluhlaza, entsha noma eyomisiwe inikeza inani elikhulu le-allicin. Kunconywa ukuthi ube ne-1/10 kuya ku-1/2 i-clove yegalikhi nsuku zonke. Ungadli ugalikhi omningi ngoba ungaqhubeka unciphisa umfutho wegazi okuholela ekunciphiseni komfutho wegazi.
Uyini umfutho wegazi ojwayelekile kowesifazane okhulelwe?
Umfutho wegazi ojwayelekile ngu-140/90 ngesikhathi sokukhulelwa. Umfutho wegazi ophakathi kuka-140/90 no-149/99 ubhekwa uphakeme kancane, phakathi kuka-150/100 no-159/109 uphakeme ngokusesilinganisweni futhi uphezulu kakhulu ngu-160/110 nangaphezulu. Uma utholwa umfutho wegazi ophakeme ngaphambi kwamasonto angu-20 ukhulelwe, awubangelwa ukukhulelwa kodwa usuke usuvele ukhona, noma ungapheli, umfutho wegazi ophakeme. Uma uba nomfutho wegazi ophakeme ngemva kwamasonto angama-20 futhi uma umfutho wegazi wakho ubuyela kwesijwayelekile emasontweni ayisithupha ubelethe, uba nomfutho wegazi ophakeme ngesikhathi sokukhulelwa noma ukukhulelwa.
Ingabe ubuso obubomvu buwuphawu lomfutho wegazi ophakeme?
Kuyinganekwane ukuthi umfutho wegazi ophakeme wenza ubuso bakho buguquguquke, okungukuthi uthola ubuso obubomvu. Abanye abantu abanomfutho wegazi ophakeme bangase babe nobuso obubomvu, kodwa lokho kungenxa yendlela umzimba wabo osabela ngayo ezicini ezihlukahlukene, njengamandla okumpompa igazi ezindongeni zemithambo yegazi angaphezu kokuvamile, okuholela kumfutho wegazi ophakeme. Ukuba nomfutho wegazi ophakeme akusona isizathu sobuso obubomvu.
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