Isifo soxinzelelo lwegazi. Iingcebiso zikaGqirha

Uxinzelelo lwegazi sesona sifo sixhaphakileyo sentliziyo kunye nemithambo yegazi.

Kuye kwafunyaniswa ukuba i-25-30% yabantu abadala baphathwa sesi sifo kwaye kunokwenzeka ukuba wena okanye umntu omaziyo unaso esi sifo.

Yintoni uxinzelelo lwegazi?

Esi sisifo apho uxinzelelo lwegazi luphakama kwimithambo yegazi yomzimba. Njengoko izazinzulu zifumene, oku kwenzeka ngenxa yezizathu ezilandelayo: i-spasm (ukunciphisa) imithwalo yegazi, i-atherosclerosis, ukwanda kwegazi kwiinqanawa, okanye ukusebenza kwentliziyo engafanelekanga.

Uxinzelelo lwegazi (BP) ludla ngokuboniswa ngamadijithi amabini, umzekelo, "120/80". Inani elikhulu libizwa ngokuba luxinzelelo lwe-systolic kwaye lithetha uxinzelelo oluphezulu lwegazi kudonga lwesitya emva kokubetha kwentliziyo. Inani elincinci lixinzelelo lwe-diastolic, uxinzelelo lwegazi kwiinqanawa ngexesha lokuphumla, kunye nekhefu phakathi kweentliziyo. Uxinzelelo lwegazi lulinganiswa ngeemilimitha zemercury (mmHg).

Yintoni ingozi yoxinzelelo lwegazi oluphezulu?

Abantu abanoxinzelelo lwegazi oluphezulu banokuthi kunabantu abasempilweni baphuhlise i-atherosclerosis yemithambo, i-cerebral stroke, i-myocardial infarction, umonakalo wezintso, kunye nokulahleka kombono.

Esi sifo sihlala sihamba kunye nezi mpawu zilandelayo:

• Intloko ebuhlungu, ngakumbi emva kwentloko
• Ubumnyama emehlweni, imvakalelo yokudanyaza kweemidges.
• Ukuphefumula okufutshane (nokuba inqanaba lomsebenzi womzimba lingaphantsi komndilili)

Luluphi utshintsho kwindlela yokuphila efunekayo ukwenza uxinzelelo lwegazi luqheleke

• Yeka ukutshaya.
• Ukunciphisa ukusetyenziswa kotywala: okuqhelekileyo kumadoda akukho ngaphezu kwe-20-30 g ye-ethyl ecocekileyo yotywala, umzekelo, iglasi yewayini, kunye nabasetyhini ukuya kwi-10-20 g ye-ethyl ecocekileyo yotywala, isiqingatha seglasi yewayini.
• Gcina umkhondo wobunzima bakho: ubunzima obuqhelekileyo bamadoda bubude buthabatha i-100, umzekelo, ubude be-174cm - 100cm = 74, oko kukuthi, kule ndoda ubunzima obuqhelekileyo bungama-74 kg, ubunzima obungaqhelekanga bomfazi bubude obuthabatha i-105. ibonakaliswe ukuba i-5 kg ​​yokulahlekelwa kwesisindo iyanciphisa uxinzelelo lwegazi lwe-systolic nge-5 mmHg kunye ne-diastolic yegazi nge-4 mmHg.
• Ukuzivocavoca imihla ngemihla ngemizuzu engama-30-45 - ukuhamba, kunye nokubhukuda ngokunyuka ngokuthe ngcembe kwisantya kunye nomgama. Ingqalelo, kumthwalo ophezulu, izinga le-pulse akufanele lidlule i-110 - 130 beats ngomzuzu, kwaye imidlalo akufanele ibangele ukuphefumula okufutshane okanye intlungu yentliziyo.
• Kuphephe ukuzibhokoxa ngequbuliso, ngakumbi elangeni, njengokulima.

Indlela yokutya ngokufanelekileyo kwi-hypertension

Izigulana ezinoxinzelelo lwegazi ziyacetyiswa ukuba zithobele le migaqo yezondlo ilandelayo:

• Ukuphelisa amafutha ezilwanyana, isundu, i-coconut, kunye nebhotela - inokunyusa amanqanaba e-cholesterol yegazi.
• Gwema ama-pastries kunye neswekile ye-granulated.
• Nciphisa ukusetyenziswa kwetyuwa yetafile kunye nolwelo.
• Ukuphucula imenyu ngokutya okuqulethe i-potassium eninzi, i-magnesium, i-calcium, kunye ne-lipotropic components.
• Kungabandakanyi ukutya okubangela ukwanda kwegesi kwaye kunzima ukugaywa.
• Akufanele utye iziselo ezinxilisayo kunye nekhabhoni, iijusi ezineswekile, kunye neziselo zamandla. Iti kunye nekofu inokuba ngaphandle kweswekile. Masithi udla amanzi amaminerali ngaphandle kwegesi.
• Kuvumelekile ukusela intwana yamanzi engaphezulu kwelitha ngosuku. Imenyu kufuneka ilawulwe yi-carbohydrates engaxutywanga - i-pectin, i-fiber yemifuno, kunye ne-fiber yokutya.
• Ukunciphisa ityuwa kwi-3 g ngosuku, kunye namafutha ukuya kwi-70 g, apho i-20 g ibhekisela kwioli ye-polyunsaturated.

Ukutya okuqhelekileyo uxinzelelo lwegazi

Ukuba sithetha malunga nokutya okuqhelekileyo uxinzelelo lwegazi, ngoko ke, okokuqala, ziquka imifuno entsha kunye neziqhamo. Imifuno ingumthombo we-nitrate, eguqulwa ibe yi-nitric oxide emzimbeni. Le oxide inceda ukuqhelanisa ukujikeleza kwegazi kunye noxinzelelo lwegazi ngokukhulula izihlunu ezigudileyo zemithambo yegazi.

Ukuphumla kwemisipha egudileyo yeendonga ze-vascular kunye nokwandiswa kwe-lumen ye-vascular kunempembelelo enenzuzo kwixinzelelo lwegazi.

Iimveliso zobisi olumuncu zilulungisa uxinzelelo lwegazi ngenxa yokuba ziqulethe izinto ezininzi ezinje ngepotassium kunye necalcium. Ezi mveliso zibaluleke kakhulu kubasetyhini abakhulelweyo.

Oku kungenxa yokuba umthwalo owandayo emzimbeni ukhokelela ekunqongophelweni kwezi zinto zokulandelela, kwaye amanqanaba aphantsi ale mikhondo akhokelela kukuphazamiseka, okukhokelela ekwandeni koxinzelelo lwegazi.

I-Potassium kunye ne-magnesium zizinto ezibaluleke kakhulu zokulawula uxinzelelo lwegazi. I-Magnesium inefuthe lokuzola emzimbeni, kwaye ubukho beli nqaku lokulandelela kunokunciphisa imiphumo emibi yoxinzelelo, enokunyusa uxinzelelo lwegazi. I-Magnesium ibandakanyeka kwi-synthesis ye-prostaglandin E1, enegalelo ekwandiseni imithambo yegazi. Ukukhulula iindonga zemithambo yegazi kunye nokwandisa i-lumen kunceda ukunciphisa uxinzelelo lwegazi.

Uluhlu lokutya okuncedo lubandakanya igalikhi.

Igalikhi entsha iluncedo kakhulu, njengoko ibonelela umzimba ngeekhompawundi zesulfure.

Kwakhona kukuvumela ukuba uzalise inani le-allicin. I-Allicin inciphisa ukudumba, ikhusela ukujiya kwegazi, yehlisa i-cholesterol, kwaye ithoba uxinzelelo lwegazi.

Ukutya okuqukethe i-omega-3 fatty acids: i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA). Ekutyeni kwabantu banamhlanje, kukho ukunqongophala okukhulu kwala ma-acids anamafutha, okukhokelela ekuphuhlisweni kwezifo ze-cardiovascular, kubandakanywa noxinzelelo lwegazi.

I-EPA kunye ne-DHA i-fatty acids iyanciphisa ukuqiniswa kwegazi, ukukhusela ukubunjwa kwegazi okunokubangela ukuhlaselwa yintliziyo okanye ukubetha. I-Omega-3 iphucula ibhalansi ye-cholesterol "elungileyo" kunye "embi" egazini, kwaye ikhusela i-artery kwi-cholesterol plaques, ukukhusela ukuphuhliswa kwe-atherosclerosis.

I-Taurine yenza ngendlela efanayo ne-diuretics (i-diuretics) ye-hypertension. Isusa ulwelo olugqithisileyo emzimbeni, nto leyo enciphisa uxinzelelo lwegazi. Kodwa, ngokungafaniyo ne-diuretics, yinto yendalo, kwaye ngoko ke unyango alulimazi izintso.

I-taurine iphinda incede ukukhulula iindonga zemithambo kwaye ikhulule i-spasms yabo. Ngenxa yoko, ukuhamba kwegazi kwiinqanawa kuphucula, kwaye uxinzelelo lwegazi luqhelekile. Uphononongo olukhulu lwezenzululwazi luqinisekisile ukuba i-taurine iluncedo kwi-congestive heart failure kuba yomeleza izihlunu zentliziyo. Ukongeza kokunyanzeliswa kwengcinezelo yegazi, i-taurine ine "imiphumo emibi" elandelayo: ukuqinisa amajoni omzimba; ukuthintelwa kokuphazamiseka kokubona; ukususa i-edema.

Iimveliso zokunciphisa uxinzelelo lwegazi:

• Iziqhamo ezitsha.
• Iyogathi.
• Isonka samasi se-Cottage.
• Ubhanana.
• Imbewu yethanga.
• Intlama yetomato eyenziwe ekhaya.
• Isileri.
• Imifuno.
• Iinkozo ezipheleleyo (irayisi, ingqolowa, ibhali).
• Iimbotyi.
• Amantongomane.
• Imbewu.

Itheyibhile yokutya yoxinzelelo lwegazi

Isondlo esinoxinzelelo lwegazi oluphezulu luyitheyibhile yokutya eyenzelwe ngokukodwa iNombolo ye-10, eyenzelwe iintsuku ezi-7. Ukutya kulungelelaniswa ukuze kungabangela iingxaki ezintsha zempilo kwisigulane. Imenyu iqulethe ukutya okuqhelekileyo, kodwa ngamanani amancinci, kunye nenqanaba leprotheyini, i-fat, kunye ne-carbohydrates ilinganisiwe.

Kwimeko ye-hypertension, amadoda kunye nabasetyhini bavunyelwe ukuba badle iimveliso zenyama ngaphandle kwamanqatha abonakalayo (i-veal, inkukhu, umvundla), intlanzi ebilisiwe, imifuno yalo naluphi na uhlobo, kunye neziqhamo ezahlukeneyo - amajikijolo, i-oranges, kunye neebhanana.

Isuphu yemifuno, enongwe ngekhilimu emuncu enamafutha aphantsi, iicereals, idurum pasta, kunye neyogathi zivumelekile. Isonka sayizolo sokutya kunye neekuki ezingenaswekile kufuneka zibe phezu kwetafile.

Ngoxinzelelo lwegazi oluphezulu, kunye nezithintelo, ungatya ukutya okumnandi kunye neentlobo ezahlukeneyo. Kukho iindlela ezininzi zokupheka kwi-Intanethi ezifanelekileyo kwizigulane ezinoxinzelelo lwegazi. Kungcono ukwenza ngokukhawuleza imenyu yeveki.