Uninzi lwelizwe lonke lunoxinzelelo lwegazi oluphezulu okanye uxinzelelo lwegazi. Ngapha koko, ngokwephepha lophando, malunga ne-33% yasezidolophini kunye ne-25% yamaIndiya asemaphandleni anoxinzelelo lwegazi. Koku, ngama-25% kuphela amaIndiya asemaphandleni kunye nama-42% asezidolophini alapha ngasentla awaziyo isimo sawo soxinzelelo lwegazi. Kwaye yi-25% kuphela yasemaphandleni kunye ne-38% yamaNdiya asezidolophini anyangelwa uxinzelelo lwegazi. Olunye uphando luqikelela ukuba inani labantu abanoxinzelelo lwegazi linyuke ukusuka kwi-118 yezigidi ngo-2000 ukuya kwi-214 yezigidi ngo-2025, kunye namanani alinganayo amadoda nabasetyhini.
Ngamanani aphezulu kangaka, umntu kufuneka azi konke malunga nesi sifo ukuze aqinisekise ukuba umntu akaweli kuloo manani. Nantsi yonke into ekufuneka uyazi malunga noxinzelelo lwegazi.
Izinto ezisisiseko ekufuneka uzazi
Ngokusisiseko, uxinzelelo lwegazi ngumlinganiselo wokuba angakanani na amandla egazi elityhala ngawo kwiindonga zemithambo yegazi. Igazi lijikeleziswa ukusuka entliziyweni ukuya kwimithambo yegazi ejikeleza umzimba wonke. Uxinzelelo lwegazi olubizwa ngokuba luxinzelelo lwegazi oluphezulu luyingozi njengoko lusebenza kakhulu entliziyweni ukumpompa igazi liye emzimbeni. Oku kukhokelela kwi-atherosclerosis ethetha ukuqina kwemithambo yegazi kwisifo sezintso, isifo sohlangothi, kunye nokusilela kwentliziyo.
Uxinzelelo lwegazi luyi-120 ngaphezu kwama-80. Oku kuthetha uluhlu apho uxinzelelo lwegazi luthathwa njengesiqhelo xa ufundo lufika phakathi kwama-80 kunye nenani elilingana okanye ngaphantsi kwe-120. Xa ufundo 'luphakathi kwe-120 kunye ne-129' ngaphezulu 80', ithathwa njengento ephakamileyo. Xa ‘kuphakathi kwe-130 kunye ne-139’ ngaphezulu ‘phakathi kwama-80 nama-89’, linqanaba lokuqala loxinzelelo lwegazi oluphezulu. Inqanaba lesibini loxinzelelo lwegazi oluphezulu 'li-140 nangaphezulu' ngaphezulu kuka-'90 nangaphezulu'. Kuthathwa njengengxaki yoxinzelelo lwegazi ukuba ukufundwa 'kuphezulu kune-180' ngaphezulu 'kungaphezulu kwe-120'.
Iimbangela kunye neempawu
Nangona esona sizathu sokuba kutheni i-hypertension isenzeka ayicacisi, kukho imikhwa embalwa, iimeko zonyango kunye nokutya okunokukhokelela kuxinzelelo lwegazi. Ezi ziquka ukutshaya, ukutyeba okanye ukutyeba, ukungabikho kokusebenza ngokomzimba, ityuwa eninzi ekudleni, ukusetyenziswa kotywala kakhulu (ngaphezu kwe-1 ukuya kwezi-2 iziselo ngosuku), uxinzelelo, imbali yentsapho yoxinzelelo lwegazi oluphezulu, i-genetics, ukuguga; isifo sezintso ezingapheliyo, ukuphazamiseka kwe-adrenal kunye ne-thyroid, iziphene zentliziyo yokuzalwa, izicubu ezithile ze-endocrine, imiphumo emibi yamayeza, ukusetyenziswa kweziyobisi ezingekho mthethweni kunye ne-apnea yokulala.
Uxinzelelo lwegazi oluphezulu asiyonto enokubonwa lula ngaphandle kokuba ujongiwe uxinzelelo lwegazi. Abaninzi abahluphekayo kuguqulelo oluthambileyo lwalo ababonisi naziphi na iimpawu ezicacileyo. Kwaye ezinye iimpawu ezibonisayo zinokunxulunyaniswa nezinye iingxaki zempilo kwaye kungathatha iminyaka ukuba imeko ifikelele kumanqanaba amabi ukuze iimpawu zibonakale. Ezi mpawu ziquka intloko ebuhlungu, isiyezi, utshintsho olubonakalayo, ukopha, ukuphuma kwegazi, ukuphelelwa ngumphefumlo, intlungu yesifuba okanye igazi kumchamo. Udinga unyango olukhawulezileyo, ukuba ubona nayiphi na le miba.
Indlela yokujongana noxinzelelo lwegazi
Ngelixa uxinzelelo lwegazi oluphezulu lufuna ukungenelela okunzulu, unokukugcina uxinzelelo lwegazi lwe-aka bp ngokujonga utshintsho oluncinci kwindlela yakho yokuphila iyonke, kunye nokutya ngokukodwa. Nciphisa ityuwa yakho. Ityuwa eninzi kakhulu okanye ngakumbi, i-sodium ekuyo inokwenza umzimba wakho ugcine ulwelo oluninzi, olunyusa uxinzelelo lwegazi. Kucetyiswa ukuba ungathathi ngaphezu kwe-1 ithisipuni yetyuwa yonke imihla ukuba ufunyenwe unoxinzelelo lwegazi oluphezulu. Oku kumalunga ne-1,500 milligrams. Umntu osempilweni, oqhelekileyo woxinzelelo lwegazi unokufumana ukuya kuthi ga kwi-2,300 milligrams yetyuwa ngosuku.
Yandisa ukutya kwakho kwe-potassium. I-Potassium ibala isodiyam emzimbeni wakho, ngoko ke ukwandisa i-potassium kukhokelela ekugcinweni okuncinci kwamanzi, kukunceda ukunciphisa uxinzelelo lwegazi.
Phila ubomi obudlamkileyo. Ukuzivocavoca rhoqo kuya kukunceda uhlale usempilweni, kwaye ungavumeli ubunzima bakho budlule. Ikwakunceda ugcine umnqweno wokutya osempilweni. Kuphephe ukuphila phantsi; nokuba unomsebenzi wokuhlala, jikeleza rhoqo kangangoko kunokwenzeka. Injongo kukufumana malunga nemizuzu engama-30 izihlandlo ezihlanu ngeveki apho wenza umthambo ophakathi.
Nciphisa ukusetyenziswa kotywala. Iphakamisa uxinzelelo lwegazi lwakho, nangona ungabandezeleka kuxinzelelo lwegazi oluphezulu. Ke, ngokusisiseko wonke umntu kufuneka abeke iliso lokusela utywala. Umda wokusela oqhelekileyo wabasetyhini abasempilweni bayo yonke iminyaka kunye namadoda angaphezu kwama-65 sisiselo esinye ngosuku, ngelixa amadoda angaphantsi kwama-65 anokuba neziselo ezimbini ngosuku. Umlinganiselo weglasi enye kule meko yi-120 ml yewayini okanye i-350 ml yebhiya okanye i-30 ml yotywala obuqinileyo.
Lala ubuncinane iiyure ezintandathu ukuya kwezisixhenxe busuku ngabunye. Uphando lubonise ukuba iiyure ezimbalwa zokulala zikhokelela kuxinzelelo lwegazi oluphezulu.
Ukunciphisa uxinzelelo. Naziphi na iingxaki kunye neemeko ezinokubangela uxinzelelo kufuneka zilungiswe ngokukhawuleza. Camngca rhoqo ukuze uhlale uzolile kwaye ugxile.
Yenza utshintsho kwindlela otya ngayo. Bandakanya iziqhamo, imifuno, ukutya okuziinkozo, iimveliso zobisi ezinamafutha aphantsi, intlanzi, iinkukhu kunye namandongomane ekutyeni kwakho. Nciphisa inyama ebomvu (kuquka nenyama ebomvu ebhityileyo), iilekese, iswekile eyongeziweyo, iziselo ezineswekile kukutya kwakho
Ukutya okwehlisa uxinzelelo lwegazi
Ukutya okunempilo kubalulekile ekwehliseni nasekugcineni kude uxinzelelo lwegazi oluphezulu. Nazi ezinye ukutya okunesondlo, okumnandi, okunempilo okuya kunceda ukunciphisa uxinzelelo lwegazi.
Iibhanana: Zityebile kwi-potassium kwaye zinesodium encinci. Yenza i-smoothies, iikeyiki kunye nokutya okunjalo kwe-yum kwiibhanana. Okanye utye ibhanana ekrwada yonke imihla, okanye uyifake kwiicereals zakho, okanye izimuncumuncu! Unokwenza isimuncumuncu ngokuqhotsa izilayi zebhanana kwaye uziphakele ngeyogathi ekhenkcezisiweyo.
Ispinatshi: Igcwele i-potassium, i-folate kunye ne-magnesium, kunye nomthamo ophezulu wefayibha, isipinatshi siluncedo kakhulu ekunciphiseni uxinzelelo lwegazi oluphezulu. Unokufumana isuphu yesipinatshi okanye i-sarson emnandi ka saag.
Umgubo we-oatmeal: Oku kunomlinganiselo ophezulu weefiber ezinceda ukunciphisa uxinzelelo lwegazi. Yenza iipancakes kuyo okanye utshintshe iicereals zakho ngayo. Unokwenza i-oatmeal emnandi, njenge-upma.
Ujodo: Oku kunefiber eninzi, iilycopenes, ivithamin A kunye nepotassium. Ikwanayo ne-amino acid ebizwa ngokuba yi-L-citrulline eqinisekisiweyo yokunciphisa uxinzelelo lwegazi. Yitya ivatala ekrwada, okanye uyifake kwiisaladi zakho. Okanye ube nayo kwifom yejusi.
Iponyoponyo: Ilayishwe iivithamini A, K, B kunye ne-E, i-fiber, i-potassium kunye ne-folate, oku kunenzuzo kakhulu ukunciphisa uxinzelelo lwegazi. Kwakhona iqulethe i-oleic acids ekwanceda ukulawula kunye nokunciphisa uxinzelelo lwegazi kunye nenqanaba le-cholesterol.
Orenji: Oku kutyebile kwiivithamini kwaye kunceda ekugcineni uxinzelelo lwegazi. Kananjalo inomthamo olungileyo wefiber. Yiba nesiqhamo esipheleleyo, okanye wenze i-marmalade e-orenji.
Beetroot: Oku kulayishwa ngenitrate. IiNitrate ziluncedo ekuphumleni imithambo yegazi kunye nokuphucula ukuhamba kwegazi. Njengophononongo lwase-Australia ngo-2012, ukusetyenziswa kwansuku zonke iglasi yejusi ye-beetroot kunokwehlisa uxinzelelo lwegazi ngamanqaku amahlanu.
Iimbewu zikajongilanga: Iphezulu kwivithamin E, i-folic acid, iprotheni, i-magnesium kunye nefayibha, ezi zilungile kwimpilo yentliziyo yakho. Banceda ukunciphisa uxinzelelo lwegazi. Unokuba nazo zosiwe kwaye zingaxutywanga njenge-snacks okanye uzifake kwiisaladi zakho.
Iminqathe: I-potassium kunye ne-beta-carotene kwiminqathe ilawula imisebenzi yentliziyo kunye nezintso, nto leyo inceda ukuthoba uxinzelelo lwegazi. Sela incindi yomnqatha rhoqo.
Ukutya koxinzelelo lwegazi oluphezulu
Kukho izicwangciso zokutya ezahlukeneyo ezinceda ukunciphisa uxinzelelo lwegazi. Nangona, nanini na ucwangcisa ezi ntlobo zokutya, qiniseka ukuba udibane nogqirha ngaphambi kokuba uqale. Ukutya kwe DASH kumalunga nokutya okusempilweni rhoqo oko kuyilelwe ukunceda ukunyanga okanye ukuthintela uxinzelelo lwegazi oluphezulu. Imele i-Dietary Approaches to Stop Stop Hypertension. Konke malunga nokuthathwa kwe-sodium ephantsi, kunye nokunyuka kokusetyenziswa kokutya okuqulethe izondlo ezifana ne-potassium, i-magnesium kunye ne-calcium. Kuthiwa ngokutya, unokwehlisa uxinzelelo lwegazi ngamanqaku ambalwa rhoqo kwiiveki ezimbini.
Ukutya kweMeditera kugxininisa ukutya okusekelwe kwizityalo, amafutha anempilo, kunye nokutya okuziinkozo. Kuphela kukutya okuneoli yomnquma, iindongomane, iziqhamo, imifuno kunye nentlanzi. Kule nto udla ukutya okucebileyo kwiikhalori, kodwa njengoko kunamafutha anempilo, akusiyo ingozi yobunzima, kwaye ukutya okunempilo okunempilo kwenza ukuba utye kancinci.
DASH ukutya
Oku kutya kunika ugxininiso kwimifuno, iziqhamo kunye nokutya okuncinci kobisi; kunye nokutya okuziinkozo, amandongomane, iinkukhu neentlanzi ngokwemilinganiselo ephakathi. Ukuba ulandela oku kutya ukukhusela uxinzelelo lwegazi, kwaye unoxinzelelo lwegazi oluqhelekileyo okwangoku, emva koko uye kwi-DASH eqhelekileyo yokutya apho unokufikelela kwi-2,300mg yetyuwa ngosuku. Ukutya okunesodium ephantsi kwe-DASH - apho unetyuwa ukuya kuthi ga kwi-1,500mg yonke imihla - yeyabo bafuna ukunciphisa uxinzelelo lwegazi. Ngaphandle kokutya ityuwa, ukutya okuseleyo kuyafana.
Kwi-DASH yokutya, kufuneka ube neekhalori ezingama-2000 ngosuku. Iinkonzo ezicetyiswayo zokutya okwahlukeneyo zezi:
Iinkonzo ezi-6 ukuya kwi-8 ngosuku lweenkozo. Oku kuquka isonka, i-cereal, nerayisi, kunye ne-pasta. Khetha irayisi emdaka kunye nesonka sengqolowa okanye ipasta. Umntu ophayo apha uthetha isilayi esinye sesonka, malunga ne-30g yecereal eyomileyo, okanye isiqingatha sekomityi yeepari eziphekiweyo, irayisi okanye ipasta.
Iinkonzo ezi-4 ukuya kwezi-5 ngosuku lwemifuno. Unokuba neetamatato, i-broccoli, izaqathe, iitapile, imifuno eluhlaza kunye neminye imifuno kule nto njengoko igcwele iivithamini, i-fiber kunye neemaminerali njenge-potassium kunye ne-magnesium. Apha, enye iphaka yikomityi enye yemifuno eluhlaza eluhlaza okanye isiqingatha sekomityi yemifuno ekrwada okanye ephekiweyo.
Iinkonzo ezi-4 ukuya kwezi-5 ngosuku lweziqhamo. Iziqhamo zinokubakho ngeendlela ezininzi ukusuka kwiziqhamo ezipheleleyo ukuya kwi-smoothies ukuya kwijusi. Ukutya okunye kuthetha isiqhamo esiphakathi, isiqingatha sekomityi yeziqhamo ezitsha, ezikhenkcezisiweyo okanye ezinkonkxiweyo, okanye i-120ml yejusi.
Iinkonzo ezi-6 okanye ngaphantsi ngosuku lwenyama ebhityileyo, inkukhu kunye nentlanzi. Ezi zingumthombo olungileyo wezondlo ezifana neprotheyini, iivithamini B, i-iron kunye nezinc. Yitya inxalenye encinci yenyama enqunywe ngamafutha kunye nenkukhu, kunye ne-omega-3 fatty-rich acid-rich fish.
Iinkonzo ezi-2 ukuya kwezi-3 ngosuku lobisi. Ufumana isixa esihle sekhalsiyam, ivithamin D kunye neprotheyini evela kwiimveliso zobisi ezifana nobisi, iyogathi, itshizi, ibhotolo njalo njalo. Qinisekisa ukuba ukhetha ukutya okunamafutha aphantsi okanye iimveliso zobisi ezingenamafutha. Kule nkonzo, enye iquka ikomityi yobisi oluncitshisiweyo, ikomityi enye yeyogathi enamafutha aphantsi, okanye i-40g ye-part-skimmed cheese.
Iinkonzo ezi-4 ukuya kwezi-5 ngeveki zamantongomane, imbewu kunye nemifuno. Yidla imbewu kajongilanga, iialmond, iimbotyi zezintso, ii-ertyisi, iilentile kunye nabanye kweli qela lokutya le-magnesium, i-potassium, i-fiber kunye neprotheni. Apha, inkonzo enye ibandakanya i-1/3 yekomityi yamantongomane, amacephe amabini embewu, okanye isiqingatha sekomityi yeembotyi eziphekiweyo okanye ii-ertyisi.
Iinkonzo ezi-2 ukuya kwezi-3 ngosuku lwamafutha kunye namafutha. Ngelixa amanqatha enegama elibi ngokwawo, aluncedo ngokwenene xa ethathwa ngamanani alinganiselweyo kunye namafutha asempilweni nje. Bafunxa iivithamini ezibalulekileyo kwaye baphucule amajoni omzimba. Isitya esinye itispuni enye yeoyile esempilweni, icephe elinye lemayonnaise okanye amacephe amabini esaladi yokunxiba.
Iinkonzo ezi-5 okanye ngaphantsi ngeveki yeelekese. Khetha iilekese ezinamafutha aphantsi okanye ezingenamafutha njengee-sorbets, imikhenkce yeziqhamo, iimbotyi zejeli, iilekese eziqinileyo okanye amaqebengwana anamafutha aphantsi. Isitya esinye seswekile, ijeli okanye ijam, isiqingatha sekomityi yesorbet, okanye ikomityi enye yelemonade.
Ukutya kweMeditera
Oku kutya akunandlela ichanekileyo. Ngokusisiseko inika isakhelo ekufuneka usebenze ngaso ukuze uzifumanele eyona nto ikulungeleyo.
Icebisa ukuqinisekisa ukuba utya imifuno emininzi, iziqhamo, imbewu, iimbotyi, amandongomane, ukutya okuziinkozo, iitapile, isonka, intlanzi, ukutya kwaselwandle, iziqholo, imifuno kunye neoyile yomnquma enyulu. Ikwanakho nokutya iinkuku, amaqanda, itshizi, kunye neyogathi ngomlinganiselo ophakathi. Inyama ebomvu ayifanele idliwe ngelixa kufuneka ugweme ngokupheleleyo inyama ecutshungulwayo, iswekile eyongeziweyo, iziphuzo ezinoshukela ezinoshukela, i-oyile ecocekileyo, i-grains ecocekileyo kunye nokunye ukutya okucutshungulwayo.
Ukutya okunokuthi kusetyenziswe apha iitamatato, i-kale, i-broccoli, i-cauliflower, isipinashi, izaqathe, i-anyanisi, ukhukhamba, i-Brussels sprouts, njl. kwicandelo le-veggie. Iziqhamo zingabandakanya ii-apile, iiorenji, iipereyi, iibhanana, iidiliya, amaqunube, amakhiwane, imihla, iipesika, iimelon, njl njl. Iimbotyi, i-pulses, i-lentils, i-chickpeas, i-peanuts, njl njl. Yitya iitapile, i-turnips, ibhatata, i-yam, njl. kunye nepasta. Unako kwakhona ukutya isalmon, shrimp, oyster, unonkala, inkukhu, okanye amaqanda. Ukuba uthanda ubisi, khetha iyogathi, itshizi, okanye iyogathi yamaGrike. Imifuno kunye neziqholo ezifana negalikhi, i-basil, i-mint, i-rosemary, i-sage, i-nutmeg, i-sinamoni, i-pepper, njl. Ngamafutha, khetha asempilweni afana neoyile ye-olive enyulu, ii-olive, iiavokhado kunye neoyile yeeavokhado.
Ingakanani ityuwa ekufuneka ndiyinqumle ekutyeni kwam?
Musa ukuthatha ngaphezu kwe-1 ithisipuni yetyuwa yonke imihla ukuba ufunyenwe unoxinzelelo lwegazi oluphezulu. Ke mhlawumbi unokutya kwakho okuninzi ngetyuwa encinci okanye ube nayo yonke ityuwa encinci kwaye wongeze kwisitya esinye nje itispuni enye yetyuwa.
Ngaba amanzi okusela angalwehlisa uxinzelelo lwegazi?
Ewe. Xa uthatha amanzi kancinci, umzimba wakho uzama ukuqinisekisa ukuba ufumana ulwelo olwaneleyo ngokugcina isodium. Ukuphelelwa ngamanzi emzimbeni kwenza umzimba ucwangciswe kwaye uvale kancinci kancinci ezinye iibhedi zawo ze-capillary nto leyo yonyusa uxinzelelo. Kufuneka usele iiglasi ezisibhozo ukuya kwezilishumi zamanzi ngosuku.
Ngaba ikonofile inokunceda uxinzelelo lwegazi?
I-Allicin yikhemikhali yekhemikhali efumaneka kwigalikhi kwaye iluncedo ekunciphiseni uxinzelelo lwegazi. I-raw, i-garlic entsha okanye eyomileyo inikezela ngobuninzi be-allicin. Kucetyiswa ukuba ube ne-1/10 ukuya kwi-1/2 i-clove yegalikhi yonke imihla. Musa ukutya igalikhi eninzi njengoko inokunciphisa ngakumbi uxinzelelo lwegazi olukhokelela kuxinzelelo lwegazi oluphantsi.
Yintoni uxinzelelo lwegazi oluqhelekileyo kumfazi okhulelweyo?
Uxinzelelo lwegazi oluqhelekileyo luyi-140/90 ngexesha lokukhulelwa. Uxinzelelo lwegazi phakathi kwe-140/90 kunye ne-149/99 luthathwa ngokuba luphezulu kakhulu, phakathi kwe-150/100 kunye ne-159/109 liphezulu ngokuphakathi kunye ne-160/110 nangaphezulu liphezulu kakhulu. Ukuba ufumanisa ukuba uxinzelelo lwegazi oluphezulu phambi kweeveki ezingama-20 zokukhulelwa, alubangelwa kukukhulelwa kodwa lukhona ngaphambili, okanye olungapheliyo, uxinzelelo lwegazi oluphezulu. Ukuba ngaba unesifo soxinzelelo lwegazi emva kwamanqaku eveki ezingama-20 kwaye ukuba uxinzelelo lwegazi lwakho lubuyela esiqhelweni kwiiveki ezintandathu emva kokuba ubelekile, unoxinzelelo lwegazi olubangelwa kukumitha okanye ukukhulelwa.
Ngaba ubuso obubomvu luphawu loxinzelelo lwegazi oluphezulu?
Yintsomi ukuba uxinzelelo lwegazi oluphezulu lwenza ubuso bakho bugungxule, o.k.t ufumana ubuso obubomvu. Abanye abantu abanoxinzelelo lwegazi oluphezulu banokufumana ubuso obubomvu, kodwa oko kungenxa yendlela umzimba wabo osabela ngayo kwizinto ezahlukeneyo, njengokunyanzeliswa kokumpompa igazi kwiindonga ze-artery kungaphezulu kwesiqhelo, okukhokelela kuxinzelelo lwegazi oluphezulu. Ukuba noxinzelelo lwegazi oluphezulu akusona sizathu emva kobuso obomvu.
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