Urashaka kwirinda indwara z'umutima? Reka tuvuge kuri ibi!

Ushobora gutekereza ko indwara z'umutima ari ikintu tudashobora kwirinda. Ariko ukuri ni uko, mu bihe byinshi dushobora kuzikumira, cyangwa nibura tugatinza iterambere ryazo. Hari ubwoko bwinshi butandukanye bw'indwara z'umutima, zose zigira ingaruka ku mikorere n'imiterere y'umutima wawe. Indwara z'umutima zikunze kugaragara cyane twumva kandi tubona ni indwara y'imitsi y'umutima ( CAD ) .

Niba ufite CAD, bivuze ko ibinure byitwa plaque byishyize hamwe mu mitsi y'umutima, ijyana amaraso akungahaye kuri ogisijeni mu mutima wawe. Tekereza nk'umuyoboro w'amazi wafunzwe, bigabanya urujya n'uruza rw'amazi. Iyo amaraso atembera nabi, umutima ntubona ogisijeni ukeneye. Ni bwo ibimenyetso nk'ububabare bwo mu gatuza , nka angina idahindagurika, bitangira kugaragara. Iyo iyi ndwara irushijeho gukomera, ishobora no gutera indwara y'umutima .

Mu by’ukuri, biragoye guhagarika burundu ukwiyongera kw’ibinure muri iyi mitsi. Akenshi, ibi bintu bitangira tukiri bato, wenda no mu bwana bwacu. Ariko, dushobora kugabanya iyi gahunda, ni ukuvuga ko dushobora kugenzura uku kwiyongera kw’ibinure. Hanyuma dushobora gukumira ingorane, cyangwa nibura kuzitinza igihe kirekire.

None se, twakwirinda dute izi ndwara z'umutima?

Hari ibintu byinshi dushobora gukora kugira ngo twirinde indwara z'umutima. Bimwe muri byo ni ingeso ugomba gushyira mu buzima bwawe bwa buri munsi. Hari igihe imiti ishobora no gukenerwa. Hano hari impinduka zimwe na zimwe mu mibereho yawe zishobora kugufasha kwirinda cyangwa gutinza indwara z'umutima.

1. Irinde kunywa itabi, kunywa itabi rya vape, n'ibindi bicuruzwa by'itabi.

Kunywa itabi ni cyo kintu cy'ingenzi gishobora kwirindwa gishobora gutera indwara z'umutima na stroke. Ntabwo byoroshye kurireka. Ariko ni kimwe mu bintu by'ingenzi ushobora gukora kugira ngo urinde umutima wawe n'imitsi y'amaraso. Niba ukoresha ibikomoka ku itabi, menya neza ko wavuganye na muganga wawe uburyo bwo kurireka.

Kuki ibi ari ingenzi cyane? Tekereza kuri ibi: Umuntu unywa itabi afite amahirwe menshi yo kurwara indwara y'umutima inshuro zirenze ebyiri ugereranije n'utanywa itabi. Kunywa itabi ni nabyo bishobora gutera urupfu rutunguranye rw'umutima. Nubwo wanywa itabi rimwe cyangwa abiri ku munsi, ibyago byo kurwara indwara y'umutima no gucika intege mu bwonko ni byinshi cyane. Nubwo utanywa itabi, ushobora kuba uri mu kaga ko kurwara itabi ry'umuntu unywa itabi mu gihe undi muntu arinywa.

2. Kugabanya ikoreshwa ry'inzoga

Niba unywa inzoga, gerageza kuzireka uko bishoboka kose.

Kuki ibi ari ingenzi? Kunywa inzoga nyinshi bishobora guteza ibibazo bitandukanye ku mutima wawe no ku mitsi y'amaraso. Urugero:

• Umutima utari umeze neza `(Atrial fibrillation)`
• Umutima unanirwa
• Umuvuduko ukabije w'amaraso
• Igisebe cy'imitsi

3. Fata indyo yuzuye umutima

Uzakenera guhindura bimwe mu mirire yawe. Ushobora gusaba ubufasha kwa muganga/inzobere mu mirire. Hanyuma uzamenya impinduka ushobora gukora vuba.

Dore inama zimwe na zimwe zo kugira indyo yuzuye umutima:

Ongeraho ibi bintu byinshi mu mirire yawe:

• Ibyokurya bikungahaye kuri aside irike ya omega-3 (aya ni amavuta meza). Urugero: amafi afite amavuta, salmon, imbuto z'ururabo, amande, walnuts.
• Imbuto n'imboga bishya. Ibi biguha intungamubiri nyinshi. Bifite kandi fibre nyinshi zishobora gushonga, bigabanya ibyago byo kurwara indwara z'umutima .
• Amavuta meza, urugero (amavuta ya elayo adasanzwe) . Ariko, iyo uyakoresheje mu guteka, gukaranga, cyangwa gukaranga, koresha ingano iringaniye.
• Ingano zuzuye. Urugero: umugati w'ibinyampeke, umuceri w'umukara.

Gabanya cyangwa uvaneho burundu ibi bintu:

• Ibiribwa byatunganyijwe (nk'amafunguro yateguwe mbere) n'ibiribwa byihuse. Ibi biribwa akenshi biba birimo ibinure byinshi , ibinure bya trans, na sodiyumu (umunyu). Nanone, gabanya kurya inyama zitukura. Urya inkoko cyangwa amafi adafite ibinure byinshi.
• Kura umunyu ku meza. Irinde kongeramo umunyu mu gihe uteka. Hitamo ibiryo birimo sodiyumu nkeya.
• Ibiryo byinshi byanditseho ko bidafite amavuta bishobora gusa n'ibirimo intungamubiri, ariko bishobora kuba birimo isukari nyinshi. Soma neza icyapa cyanditseho hanyuma uhitemo deseri zirimo isukari nkeya cyangwa imbuto nshya.
• Amavuta adakoresha intungamubiri nyinshi, nk'amavuta y'amapamu, arimo ibinure byinshi byuzuye, ibyo bikaba ari bibi ku buzima bwawe.Bishobora kongera urugero rwa cholesterol ya LDL . Amavuta ya hydrogène, aboneka muri margarine zimwe na zimwe no muri fractures, na yo si meza.

Kuki ari ingenzi cyane kurya ibi biribwa? Ibiryo bitanga intungamubiri umutima ukeneye. Indyo nziza igabanya ibintu byongera umuvuduko w'amaraso yawe kandi ikagabanya imitsi yawe. Imwe mu ndyo ifite akamaro kanini ni indyo yo mu nyanja ya Mediterane .

4. Gabanya cholesterol yose hamwe, cholesterol mbi ya LDL (ifite LDL), na triglyceride.

Igipimo cya lipid ni ikizamini gipima ubwoko bw'ibinure biri mu maraso yawe, ari byo cholesterol na triglycerides. Muri rusange, gerageza kugumana ibisubizo bya lipid mu gipimo nk'iki:

• Kolesteroli yose: Munsi ya 200 mg/dL.
• Kolesteroli ya LDL: Munsi ya 70 mg/dL niba urwaye indwara z'umutima n'imitsi.
• Kolesteroli ya LDL: Munsi ya 100 mg/dL niba ufite ibyago byinshi byo kurwara indwara z'umutima n'imitsi.
• Kolesteroli ya LDL: Munsi ya 130 mg/dL ku bandi bose.
• Triglycerides: Munsi ya 150 mg/dL.

Vugana na muganga wawe icyo iyi mibare isobanura, kandi niba itari ku rwego rwiza, muganire ku cyo wakora kugira ngo uyinoze.

Kuki ibi ari ingenzi? Kolesteroli ya LDL ni "mbi" kuko igira uruhare mu kwiyongera kw'ibinure mu mitsi yawe (atherosclerosis). Byongeye kandi, abahanga mu bya siyansi basanze ko urugero rwo hejuru rwa kolesteroli na triglyceride nabyo byongera ibyago byo kurwara indwara z'umutima.

5. Ongera urugero rwa cholesterol nziza ya HDL (ifite akamaro)

Mu gihe uvuga kuri cholesterol ya HDL, gerageza kuyigumana kuri ibi bikurikira:

• Ku bagabo: Nibura 45 mg/dL.
• Ku bagore: Nibura 55 mg/dL.
• Ku bantu bakuru bose, uburyo bwiza bwo kwirinda indwara z'umutima buri hejuru ya 60 mg/dL.

Kuki ibi ari ingenzi? Cholesterol ya HDL ni cholesterol "nziza". Ifasha gukura cholesterol mbi ya LDL mu mubiri wawe. Niba urugero rwa HDL rwawe ruri hejuru, rushobora kukurinda indwara z'umutima. Niba urugero rwawe ruri hasi, ibyago byawe biba byinshi.

6. Kugenzura umuvuduko ukabije w'amaraso

Gerageza kugumisha umuvuduko w'amaraso yawe uri munsi ya 120/80 mmHg. Ariko, muganga wawe ashobora guhindura iyi ntego bitewe n'imyaka yawe n'izindi ndwara ufite.

Kora ibi bintu kugira ngo ugenzure umuvuduko w'amaraso yawe:

• Kurya indyo irimo sodiyumu nkeya.
• Komeza kugira ibiro bizima bikubereye.
• Gabanya kunywa inzoga.
• Niba muganga agutegetse, fata umuti neza neza.

Kuki ibi ari ingenzi?Umuvuduko w'amaraso ni igitutu amaraso yawe ashyira ku mitsi yawe igihe cyose umutima wawe utera. Iyo igitutu cyiyongera, umutima wawe n'impyiko bigomba gukora cyane. Iyo bigumye gutya igihe kirekire, ingaruka zikurikira ziyongera:

• Indwara y'umutima
• Umutima unanirwa
• Indwara y'impyiko
• Igisebe cy'imitsi

7. Kugenzura Diyabete

Vugana na muganga wawe ku byerekeye isukari mu maraso wifuza ndetse n'urugero rwa hemoglobine A1C. Hanyuma, fata gahunda yo kugera kuri iyo ntego.

Kuki ibi ari ingenzi? Abantu barwaye diyabete bafite ibyago byinshi byo kurwara indwara z'umutima. Ibi biterwa nuko diyabete yongera ibyago byo kurwara indwara nka:

• Umuvuduko ukabije w'amaraso
• Kolesteroli nyinshi
• Kolesteroli mbi (LDL) nyinshi
• Triglycerides nyinshi
• Kolesteroli nziza (HDL) nkeya

8. Komeza kugira ibiro bizima bikubereye.

Vugana na muganga wawe ku bijyanye n'uko ibiro bizima ari byiza kuri wewe.

Muri rusange, zirikana izi ntego:

• Igipimo cy'Uburemere bw'umubiri (BMI) kiri hagati ya 18.5 na 24.9. (Iyi ntego ya BMI ishobora gutandukana bitewe n'abaturage. Vugana na muganga wawe ku ntego yawe.)
• Umuzenguruko w'ikibuno uri munsi ya santimetero 40 ku bagabo.
• Umuzenguruko w'ikibuno uri munsi ya santimetero 35 ku bagore.

Kuki ibi ari ingenzi? Kwikorera ibiro byinshi (cyane cyane ibinure mu kibuno) bitera umutwaro ku mutima no ku mitsi y'amaraso. Bishobora gutera indwara nk'izi:

• Umuvuduko ukabije w'amaraso
• Kolesteroli nyinshi
• Triglycerides nyinshi
• Ingaruka zo kurwara diyabete ziyongera.

9. Gira umwete muke umunsi wose.

Kora imyitozo ngororamubiri iciriritse nibura iminota 30 ku munsi, iminsi itanu mu cyumweru. Ibi bishobora kuba birimo nko kugenda n'amaguru cyangwa koga vuba. Cyangwa, kora imyitozo ngororamubiri ikomeye (nk'ukwiruka) mu minota 25 ku munsi, iminsi itatu mu cyumweru. Nubwo utabikora byose icyarimwe, ariko ukabikora mu minota 10-15, biracyari ingirakamaro.

Nanone, shaka uburyo bwo kongeramo ibikorwa byawe bya buri munsi:

• Haguruka buri saha, urambure umubiri wawe, kandi ugende buhoro buhoro.
• Mu gihe ugiye guhaha, hagarika imodoka yawe kure gato y'aho winjirira.
• Koresha ingazi aho gukoresha ascenseur.
• Genda n'amaguru aho gutwara imodoka igihe cyose bishoboka.

Icy'ingenzi: Vugana na muganga wawe mbere yo gutangira imyitozo ngororamubiri mishya cyangwa guhindura urugero rw'imyitozo yawe. Muri rusange, ni byiza ko wongera urugero rw'imyitozo yawe buhoro buhoro.

Kuki ibi ari ingenzi?Imyitozo ngororamubiri ni ingenzi cyane mu kwirinda indwara z'umutima, kuko:

• Bituma umutima wawe ukora neza mu gusohora amaraso mu mubiri wose.
• Bifasha mu gukumira cyangwa kugenzura ibintu byinshi bishobora gutera indwara z'umutima (umuvuduko ukabije w'amaraso, cholesterol nyinshi, umubyibuho ukabije/umubyibuho ukabije).

10. Fata imiti yawe neza neza nkuko byavuzwe.

Fata umuti wawe neza nk'uko muganga wawe akubwira, mu gihe gikwiye, kandi mu buryo bukwiye. Kugira ngo ubone umusaruro mwiza ku muti wawe, uwufate mu gihe kimwe buri munsi kandi ukurikize andi mabwiriza.

Kuki ibi ari ingenzi? Hari igihe uba ukeneye imiti yo kugenzura indwara zigushyira mu kaga, urugero nk'umuvuduko ukabije w'amaraso cyangwa cholesterol nyinshi. Niba ari uko bimeze, ganira na muganga wawe ku miti ukeneye n'impamvu uyikeneye.

11. Niba ukeneye ubufasha, vugana nabwo.

Niba ufite imbogamizi mu kwirinda indwara z'umutima (urugero, gushaka ibiryo byiza byo kurya cyangwa kutagira umwanya wo gukora siporo), ni byiza kubivuganaho na muganga wawe. Arashobora kukwemerera ahantu nka:

• Gahunda z'ibiribwa ku rwego rw'abaturage cyangwa banki z'ibiribwa.
• Serivisi zo gutanga inama.
• Abahanga mu mirire.
• Ahantu hatanga amakuru ajyanye no guteka no gutegura amafunguro.
• Amatsinda yo gushyigikira.

Kuki ibi ari ingenzi? Nubwo ushobora kugabanya ibyago byo kurwara indwara z'umutima binyuze mu mbaraga zawe bwite, gushaka guhindura gusa ntibihagije. Kubona ibiryo bizima no kubura andi mahirwe byose bishobora kugira ingaruka ku bushobozi bwawe bwo gufata ibyemezo bizima by'umutima.

12. Jya kwisuzumisha kwa muganga nibura rimwe mu mwaka.

Fata gahunda yo kubonana na muganga wawe buri mwaka. Azajya asuzuma ibimenyetso by'ubuzima bwawe no gusuzuma ubuzima bwawe muri rusange. Azakubwira kandi inshuro ugomba gupimwa amaraso kugira ngo upime cholesterol yawe, isukari yo mu maraso, n'ibindi bipimo by'ingenzi.

Kuki ibi ari ingenzi? Iyo ugiye kwa muganga wawe buri gihe, muganga wawe ashobora kubona ibimenyetso by'indwara y'umutima hakiri kare. Kimwe n'izindi ndwara nyinshi, uko ufatwa n'iyi ndwara hakiri kare, niko urushaho kugira amahirwe yo kuvurwa neza.

13. Genzura imihangayiko yawe.

Gabanya urugero rw'imihangayiko yawe ukora ibintu nk'imyitozo ngororamubiri, gutekereza cyane, yoga, cyangwa kumva umuziki. Ibi ni ubundi buryo bwiza bwo gusimbura kurya cyane cyangwa kunywa inzoga mu rwego rwo gusubiza imihangayiko. Guhumeka cyane no kunanura umubiri wawe nabyo bishobora kugabanya imihangayiko. Gukina n'itungo ryawe mu gihe cy'iminota 10 nabyo bishobora gufasha.

Kuki ibi ari ingenzi? Iyo wumva ufite stress, umuvuduko w'amaraso yawe ushobora kuzamuka.

14. Fata ibitotsi ukeneye.

Umuntu mukuru akeneye gusinzira amasaha arindwi kugeza ku icyenda buri joro. Ibi bishobora kugora abantu benshi bafite ubuzima buhuze. Kugira ngo bigufashe gusinzira neza, gerageza gukora imyitozo ngororamubiri ku manywa kandi wirinde kureba ecran za elegitoroniki mbere yo kuryama.

Kuki ibi ari ingenzi? Kudasinzira bihagije byongera ibyago byo kurwara indwara z'umutima, nka diyabete, BMI iri hejuru, n'umuvuduko w'amaraso uri hejuru.

Ese indwara z'umutima zishobora gusubizwa inyuma cyangwa gukira?

Iyo umaze kugira indwara y'imitsi ifata umutima, ntushobora kuyisubiza inyuma. Kandi nta muti uhari. Ariko guhindura imibereho n'imiti bishobora gufasha mu kugenzura cyangwa no guhagarika indwara gukomeza kwiyongera. Abahanga mu bya siyansi bahora bakora ubushakashatsi ku miti mishya n'uburyo bwo kuvura. Dufite impamvu zo kugira icyizere:

• Hari ibintu byinshi ushobora gukora kugira ngo wirinde cyangwa utinze indwara z'umutima.
• Uburyo bwo kuvura bushobora kugufasha kuramba no kugira ubuzima bwiza.

Kwirinda indwara z'umutima ni cyo kintu cy'ingenzi cyane. Ariko, kubera ko hari ibintu bishobora gutuma umuntu adashobora guhindura, bishobora kutashoboka buri gihe. Kandi, twese duhura n'imbogamizi mu mihati yacu.

Ni ngombwa kwiga uburyo bwo kwirinda indwara z'umutima no gufata ingamba zo kubikora. Ariko ibuka ko niba imbaraga zawe zose zidatanga umusaruro wifuza, hari uburyo bwo kuvura buhari bwo kugufasha.

Ni ibihe bintu bishobora gutera indwara z'umutima tudashobora guhindura?

Hari ibintu byinshi bishobora gutera indwara z'umutima. Ushobora kuba warumvise muganga wawe avuga ku "bintu bishobora guhindagurika." Ibi ni ibintu bishobora gutuma udashobora guhindura. Urugero, gusaza, kujya mu gihe cyo gucura, kugira amateka y'indwara z'umutima mu muryango wawe, cyangwa kugira indwara zimwe na zimwe zidakira.

Nubwo udashobora guhindura ibi bintu bishobora gutera ibyago, ni ngombwa kumenya niba ubifite. Kuko iyo ibi bintu bitera ibyago byiyongera, ibyago muri rusange biriyongera. Niba ufite ibi bintu bidahinduka bishobora gutera ibyago, ni ngombwa kurushaho kugenzura ibintu bishobora gutera ibyago bijyanye n'ubuzima bwawe.

Ni izihe ndwara zindi zongera ibyago byanjye byo kurwara indwara z'umutima?

Hari indwara zimwe na zimwe zongera ibyago byo kurwara indwara z'umutima. Zirimo:

• Umutima utari umeze neza `(Atrial fibrillation – Afib)`
• Indwara y'impyiko idakira (CKD)
• Diyabete (ubwoko bwa I na II – `(Diyabete – ubwoko bwa I na II)`)
• Indwara zidakira zo kubyimbirwa (urugero: indwara ziterwa n’ubwiyongere bw’umubiri cyangwa agakoko gatera SIDA)
• Diyabete yo mu gihe cyo gutwita
• Umuvuduko ukabije w'amaraso
• Kolesteroli nyinshi
• Indwara z'umutima zifata igihe cyo kubyara
• Preeclampsia n'izindi ngorane zo gutwita byongera ibyago byo kurwara indwara z'umutima n'imitsi
• Kubura umwuka wo gusinzira
• Kwibagirwa imitsi y'amaraso

Niba ufite kimwe muri ibi bibazo, vugana na muganga wawe uburyo wagabanya ibyago byo kurwara indwara z'umutima.

Abantu benshi bafite impamvu imwe cyangwa nyinshi zishobora gutera indwara z'umutima. Kandi guhindura imibereho bishobora kugorana. Ariko ibuka ko no guhindura imibereho mito bishobora kugira itandukaniro rikomeye. Vugana na muganga wawe ku mpinduka nto kandi zoroshye ushobora gukora uko igihe kigenda.

Kumenya ko ushobora kwirinda cyangwa gutinza indwara z'umutima ni ikintu gikomeye gitera imbaraga. Ariko niba imbaraga zawe zose zitatanze umusaruro wifuza, ushobora kumva ucitse intege. Niba ari uko bimeze, vugana na muganga wawe ku zindi mpinduka ushobora kugerageza. Baza kandi niba imiti ishobora gufasha kuziba icyuho kiri hagati y'aho uri n'aho wifuza kuba uri.

Muri make, ibintu tugomba kwibuka (Ubutumwa bwo kujyana mu rugo)

Yego, ukurikije ibyo twavuze, bikwiye kuba byumvikana neza ko indwara z'umutima atari ikintu cyo gutegereza gusa ngo urebe.

Hari ibintu ushobora gutangira gukora uyu munsi kugira ngo urinde umutima wawe!

• Reka kunywa itabi burundu. Iki ni cyo kintu cyiza ushobora gukora.
• Gaburira indyo yuzuye. Gabanya umunyu, isukari n'amavuta, kandi urye imbuto nyinshi, imboga n'ibiryo bikungahaye kuri fibre.
• Imyitozo ngororamubiri. Ni ingenzi cyane kwimura umubiri wawe gato buri munsi.
• Genzura ibiro byawe.
• Komeza umuvuduko w'amaraso yawe, cholesterol, n'isukari mu rugero rwo hasi. Niba ukeneye imiti yo kubikoresha, fata neza.
• Gabanya stress.
• Sinzira neza.
• Jya kwa muganga nibura rimwe mu mwaka kugira ngo agupime.

Bishobora gusa nkaho bigoye gukora ibi byose icyarimwe. Ariko, tangira gato. Hindura ingeso imwe gusa. Bizagira itandukaniro rikomeye. Umutima wawe uzagushimira!