Boloetse ba Hypertension. Likhothaletso tsa Ngaka

Hypertension ke lefu le atileng haholo la pelo le methapo ea mali.

Ho thehiloe hore 25-30% ea batho ba baholo ba tšoeroe ke lefu lena mme ho ka etsahala hore uena kapa motho eo u mo tsebang le eena o na le lefu lena.

Khatello ea mali ke eng?

Ena ke lefu leo ​​ho lona khatello ea mali e nyolohang methapong ea mali ea 'mele. Joalokaha bo-rasaense ba fumane, sena se etsahala ka mabaka a latelang: spasm (narrowing) ea methapo ea mali, atherosclerosis, ho eketseha ha mali lijaneng, kapa ho se sebetse hantle ha pelo.

Khatello ea mali (BP) hangata e bontšoa ka linomoro tse peli, mohlala, "120/80". Nomoro e kholoanyane e bitsoa khatello ea systolic 'me e bolela khatello e phahameng ea mali leboteng la sekepe ka mor'a ho otla ha pelo. Palo e nyane ke khatello ea diastolic, khatello ea mali lijaneng nakong ea phomolo, le khefu lipakeng tsa ho otla ha pelo. Khatello ea mali e lekantsoe ka limilimithara tsa mercury (mmHg).

Kotsi ea khatello e phahameng ea mali ke efe?

Batho ba nang le khatello e phahameng ea mali ba na le menyetla e mengata ho feta batho ba phelang hantle ho ba le lefu la atherosclerosis, cerebral stroke, myocardial infarction, tšenyo ea liphio le tahlehelo ea pono.

Hangata lefu lena le tsamaea le matšoao a latelang:

• Ho opeloa ke hlooho, haholo-holo ka morao hloohong
• Ho fifala mahlong, maikutlo a ho benya ha midges.
• Phefumoloho e khuts'oane (le haeba boemo ba boikoetliso bo ka tlase ho karolelano)

Ke liphetoho life tsa bophelo tse hlokahalang ho etsa hore khatello ea mali e tloaelehe

• Khaotsa ho tsuba.
• Fokotsa ho noa joala: tloaelo ea banna ha e fete 20-30 g ea joala e hloekileng ea ethyl, mohlala, khalase ea veine, le ho basali ho fihlela ho 10-20 g ea joala e hloekileng ea ethyl, halofo ea khalase ea veine.
• Boloka tlaleho ea boima ba hau: boima bo tloaelehileng ba banna ke bolelele ba 100, mohlala, bolelele ba 174cm - 100cm = 74, ke hore, bakeng sa monna enoa boima bo tloaelehileng ke 74 kg, boima bo sa tloaelehang bakeng sa mosali ke bolelele ba 105. ho pakoa hore ho lahleheloa ke boima ba lik'hilograma tse 5 ho fokotsa khatello ea mali ea systolic ka 5 mmHg le khatello ea mali ea diastolic ka 4 mmHg.
• Ikoetlise letsatsi le leng le le leng bakeng sa metsotso e 30-45 - ho tsamaea, le ho sesa ka ho eketseha butle-butle ka lebelo le sebaka. Tlhokomeliso, ka mojaro o moholo, sekhahla sa sekhahla ha sea lokela ho feta 110 - 130 beats ka motsotso, 'me lipapali ha lia lokela ho baka phefumoloho e khutšoanyane kapa bohloko ba pelo.
• Qoba ho ikitlaetsa ka tšohanyetso, haholo-holo letsatsing, joalo ka ho lema.

Mokhoa oa ho ja hantle bakeng sa khatello ea mali

Bakuli ba hypertensive ba khothalletsoa ho latela melao-motheo e latelang ea phepo e nepahetseng:

• Tlosa mafura a liphoofolo, palema, kokonate le botoro - li ka eketsa boemo ba k'holeseterole maling.
• Qoba likuku le tsoekere e nang le granulated.
• Fokotsa tšebeliso ea letsoai tafoleng le maro.
• Ntlafatsa lethathamo la lijo tse nang le potasiamo e ngata, magnesium, calcium le likarolo tsa lipotropic.
• Kenyelletsa lijo tse qholotsang ho eketseha ha khase le ho thata ho sileha.
• Ha ua lokela ho noa lino tse tahang le carbonate, lero le nang le tsoekere, le lino tse matlafatsang. Tee le kofi li ka ba ntle le tsoekere. Ha re re u sebelisa metsi a nang le liminerale ntle le khase.
• Ho lumelloa ho noa ho feta litara e le 'ngoe ea metsi ka letsatsi. Lijo li lokela ho laoloa ke lik'habohaedreite tse sa tsitsang - pectin, fiber ea meroho le fiber ea lijo.
• Fokotsa letsoai ho 3 g ka letsatsi, le mafura ho 70 g, eo 20 g e bolelang oli ea polyunsaturated.

Lijo tse tloaelehileng khatello ea mali

Haeba re bua ka hore na ke lijo life tse tloaelehileng khatello ea mali, joale, pele ho tsohle, li kenyelletsa meroho le litholoana tse ncha. Meroho ke mohloli oa li-nitrate, tse fetoloang ho nitric oxide 'meleng. oxide ena e thusa ho tloaeleha ho potoloha ha mali le khatello ea mali ka ho khatholla mesifa e boreleli ea methapo ea mali.

Ho phomola ha mesifa e boreleli ea marako a vascular le ho atolosoa ha lumen ea vascular ho na le phello e molemo khatellong ea mali.

Lihlahisoa tsa lebese le bolila li etsa hore khatello ea mali e be e tloaelehileng ka lebaka la hore li na le lintho tse ngata tse kang potasiamo le calcium. Lihlahisoa tsena li bohlokoa haholo ho basali ba baimana.

Lebaka ke hore mojaro o ntseng o eketseha oa 'mele o baka khaello ea likarolo tsena tsa trace,' me maemo a tlase a likarolo tsena a baka mathata, a lebisang keketsehong ea khatello ea mali.

Potassium le magnesium ke lintho tsa bohlokoa haholo bakeng sa ho laola khatello ea mali. Magnesium e na le phello e khutsitseng 'meleng,' me ho ba teng ha karolo ena ea trace ho ka fokotsa litlamorao tse mpe tsa khatello ea maikutlo, tse ka eketsang khatello ea mali. Magnesium e kenya letsoho tlhahisong ea prostaglandin E1, e thusang ho atoloha ha methapo ea mali. Ho khatholla marako a methapo ea mali le ho atolosa lumen ho thusa ho fokotsa khatello ea mali.

Lethathamo la lijo tse molemo le kenyelletsa konofolo.

Konofolo e ncha e molemo haholo, kaha e fana ka 'mele ka metsoako ea sebabole.

E boetse e u lumella ho tlatsa palo ea allicin. Allicin e fokotsa ho ruruha, e thibela ho hoama ha mali, e theola k'holeseterole, 'me e theola khatello ea mali.

Lijo tse nang le omega-3 fatty acids: eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA). Lijong tsa batho ba mehleng ea kajeno, ho na le khaello e matla ea mafura ana a mafura, e leng se lebisang ho nts'etsopele ea mafu a pelo le methapo ea mali, ho kenyelletsa le khatello ea mali.

EPA le DHA fatty acids li fokotsa ho phalla ha mali, ho thibela ho thehoa ha mali a ka bakang lefu la pelo kapa stroke. Omega-3 e ntlafatsa ho leka-lekana ha k'holeseterole e "ntle" le "e mpe" maling, 'me e sireletsa methapo ea mali ho tsoa ho cholesterol plaque, ho thibela nts'etsopele ea atherosclerosis.

Taurine e sebetsa ka tsela e ts'oanang le diuretics (diuretics) bakeng sa khatello ea mali. E tlosa lero le feteletseng 'meleng, e leng se fokotsang khatello ea mali. Empa, ho fapana le li-diuretics, ke ntho ea tlhaho, ka hona kalafo ha e lematse liphio.

Taurine e boetse e thusa ho khatholla marako a methapo le ho imolla li-spasms tsa bona. Ka lebaka leo, ho phalla ha mali ka har'a lijana hoa ntlafala, 'me khatello ea mali e tloaelehile. Liphuputso tse kholo tsa mahlale li netefalitse hore taurine e na le thuso bakeng sa ho hloleha ha pelo hobane e matlafatsa mesifa ea pelo. Ntle le ho tloaeleha khatello ea mali, taurine e na le "litla-morao" tse latelang: ho matlafatsa sesole sa 'mele; thibelo ea bokooa ba pono; ho tlosa edema.

Lihlahisoa tsa ho normalizing khatello ea mali:

• Litholoana tse ncha.
• Yoghurt.
• Kase e bitsoang Cottage cheese.
• Bananas.
• Peo ea mokopu.
• Peista ea tamati e entsoeng hae.
• Seleri.
• Meroho.
• Lijo-thollo (raese, koro, harese).
• Linaoa.
• Linate.
• Peo.

Tafole ea lijo bakeng sa khatello ea mali

Phepo e nang le khatello e phahameng ea mali ke tafole ea lijo tse entsoeng ka ho khetheha No. 10, e etselitsoeng matsatsi a 7. Lijo li leka-lekane e le hore li se ke tsa baka mathata a macha a bophelo ho mokuli. Lenaneo le na le lijo tse tloaelehileng, empa ka bongata bo fokolang, 'me boemo ba protheine, mafura le lik'habohaedreite bo leka-lekane.

Tabeng ea khatello ea kelello, banna le basali ba lumelloa ho ja lihlahisoa tsa nama ntle le mafura a bonahalang (veal, khoho, mmutla), tlhapi e phehiloeng, meroho ea mofuta ofe kapa ofe, le litholoana tse sa tšoaneng - monokotsoai, lilamunu le libanana.

Ho lumelloa sopho ea meroho, e nkiloeng ka tranelate e bolila e mafura a fokolang, lijo-thollo, pasta ea durum le yogurt. Ke bohobe ba maobane feela le likuku tse se nang tsoekere tse lokelang ho ba tafoleng.

Ka khatello e phahameng ea mali, esita le ka lithibelo, u ka ja lijo tse monate le tse sa tšoaneng. Ho na le diresepe tse ngata Inthaneteng tse loketseng bakuli ba khatello ea mali. Ho molemo ho etsa menu hang-hang bakeng sa beke.