Ukujonga uxinzelelo lwakho lwegazi imini yonke (Ukujonga uxinzelelo lwegazi oluhamba iiyure ezingama-24) - Masifunde yonke into ngalo!

Xa usiya kugqirha, ngokuqinisekileyo uyahlolwa uxinzelelo lwakho lwegazi, akunjalo? Bafaka i-cuff engalweni yakho, bayipompe, baze bayifunde. Kodwa cinga ngayo, ngaba ukufunda okufundayo ngaloo mzuzu kunokukunika umfanekiso opheleleyo wento eyenzekayo emzimbeni wakho? Mhlawumbi akunjalo. Kulapho ugqirha wakho ekuxelela khona ngendlela ekhethekileyo yokuhlola uxinzelelo lwakho lwegazi iiyure ezingama-24 ngosuku. Yiloo nto sithetha ngayo namhlanje.

Ngamafutshane, yintoni i-Ambulatory Blood Pressure Monitoring?

Kulula kakhulu. Kubandakanya ukulinganisa uxinzelelo lwegazi rhoqo iiyure ezingama-24, ngelixa usenza imisebenzi yakho yemihla ngemihla. Kuthatha nokufundwa ngelixa ulele. Kusebenzisa umatshini omncinci. I-cuff ibekwa ijikeleze ingalo yakho engasentla, kwaye iqhagamshelwe kumatshini omncinci olingana nerediyo onokuwunxiba esinqeni sakho ngetyhubhu encinci.

Ngokwesiqhelo, ugqirha wakho uza kujonga uxinzelelo lwakho lwegazi kube kanye okanye kabini ngemini. Kodwa ngale ndlela, bafunda amaxesha amaninzi emini. Ukuchaneka, intambo iya kuqina ngokuzenzekelayo kwaye ilinganise uxinzelelo lwakho lwegazi rhoqo emva kwemizuzu eli-15-30 emini kwaye kube kanye ngeyure ebusuku ngelixa ulele . Ayipheleli apho, inokulinganisa nesantya sentliziyo yakho. Ekupheleni kosuku, esebenzisa zonke ezi zibalo, ugqirha uya kukwazi ukufumana umbono ocacileyo woxinzelelo lwakho lwegazi.

Kutheni senza uvavanyo olunje? Yintoni esinokuyifunda kulo?

Kusenokuba nezizathu ezininzi zokuba ugqirha angakucela ukuba wenze olu vavanyo.

• Qinisekisa ukuba une-high blood pressure ngokwenene: Ngamanye amaxesha, uxinzelelo lwakho lwegazi lunokuba phezulu kancinci ngokuya kugqirha. Le ndlela ikuvumela ukuba ubone ukuba uxinzelelo lwakho lwegazi lunjani imini yonke uze ubone ukuba ngaba une-high blood pressure ngokwenene na (hypertension).
• Jonga indlela uxinzelelo lwakho lwegazi olutshintsha ngayo ngamaxesha ahlukeneyo emini: Uxinzelelo lwakho lwegazi luyatshintsha xa usebenza, uphumle, kwaye ulele. Kumntu ophilileyo, uxinzelelo lwegazi ludla ngokwehla nge-10% ukuya kwi-20% ebusuku xa belele. Kodwa kwabanye abantu, akunjalo. Oku kunokukunceda uchonge iipateni.
• Jonga ukuba amayeza akho oxinzelelo lwegazi asebenza kakuhle na: Ukuba sele uwasebenzisa amayeza oxinzelelo lwegazi, oku kuya kukunceda wazi ngokuqinisekileyo ukuba amayeza akho ayawulawula kakuhle na uxinzelelo lwakho lwegazi kwixesha leeyure ezingama-24. Oku kunokunceda ugqirha wakho ukuba agqibe ukuba kufuneka utshintshe ixesha lonyango lwakho, utshintshe idosi, okanye wongeze elinye iyeza.
• Fumanisa ukuba kukho umahluko na kuxinzelelo lwakho lwegazi phakathi kweofisi kagqirha nasekhaya: Oku kubaluleke kakhulu. Lo mahluko unokukunika nombono wokuba usengozini yokuba nesifo sentliziyo na.

Iipateni ezahlukeneyo zoxinzelelo zinokufunyanwa ngokusebenzisa le ndlela.

Olu vavanyo lunokuchonga iimeko ezahlukeneyo zoxinzelelo. Ukuze uziqonde ngokulula, jonga itheyibhile engasezantsi.

Ngubani ofuna ukwenza olu vavanyo?

Ugqirha wakho angakucela ukuba wenze olu vavanyo ukuba unenye yezi meko zilandelayo.

• Kwabo bangekaqali ukusebenzisa amayeza, nangona umlinganiselo woxinzelelo lwegazi lukagqirha ubonisa ukuba aphezulu.
• Kwabo bafuna ukutshintsha amayeza abo oxinzelelo lwegazi.
• Kwabo bangenalo uxinzelelo lwegazi olulawulwa kakuhle nangona besebenzisa amayeza.
• Kwabo basebenzisa amanye amayeza anokuchaphazela uxinzelelo lwegazi.
• Ukuba uziva unesizungu okanye uxinzelelo lwegazi luphantsi (hypotension).
• Kwabo bane-high blood pressure ngexesha lokukhulelwa.

Ulungiselela njani ngaphambi kovavanyo?

Oku akudingi kulungiselela okuninzi, kodwa kufuneka uqaphele ngezinto ezimbalwa.

Izinto zokwenza

• Khetha usuku oluqhelekileyo lovavanyo lwakho: Khetha usuku olusondele kakhulu kwindlela yakho yesiqhelo. Usuku oluqhelekileyo xa uya emsebenzini lungcono, kunokuba kube yimpelaveki.
• Gcina idayari: Ugqirha wakho uza kukuxelela ukuba ubhale phantsi yonke into oyenzileyo kwiiyure ezingama-24 ezidlulileyo. Umzekelo, ixesha ovuke ngalo kusasa, ixesha osele ngalo amayeza akho, ixesha otye ngalo, ixesha owenze ngalo umthambo, kunye nexesha olele ngalo. Kwakhona, ukuba uziva unesiyezi okanye unengxaki yokuphefumla, yibhale phantsi kunye nexesha.

Izinto ekungamele zenziwe

• Ukuzilolonga okunamandla kakhulu: Kulungile ukwenza imisebenzi eqhelekileyo, kodwa kuphephe ukuzilolonga okubilayo nokunzima ngolu suku.
• Ukuhlamba okanye ukudada: Esi sixhobo asingenisi manzi, ngoko awunakuhlamba okanye ukudada iiyure ezingama-24.
• Ukususa umatshini: Ungaze uwususe umatshini okanye intambo engalweni yakho ngaphandle kwengcebiso kagqirha wakho.

Ndingayenza njani le nto? Kwenzeka ntoni ngomhla wovavanyo?

Okokuqala, uza kunikwa idinga lokudibana nogqirha. Xa uhamba,

1. Ikhabhathi iza kubekwa ingalo yakho kwaye umatshini uza kuncamathiselwa kuwe.

2. Ichaza yonke into malunga nendlela esebenza ngayo, into omawuyenze, nento ongafanele uyenze.

3. Emva koko ungagoduka. Umatshini unamathele emzimbeni wakho.

Nantsi into eyenzekayo emva kokuba ubuyele ekhaya:

• Umtya wesandla uqina ngokuzenzekelayo: Njengoko bekutshiwo ngaphambili, umtya wesandla uqina ngexesha elifanelekileyo kwaye uxinzelelo luyalinganiswa. Ngelo xesha, uya kuziva uxinana kancinci engalweni yakho. Iya kunyamalala emva kwemizuzwana embalwa. Eyona nto ibalulekileyo kukugcina ingalo yakho ithe tye kwaye ungayishukumisi kangangoko kunokwenzeka xa umtya uqina. Kulapho kuphela apho uya kufumana khona ukufundwa okuchanekileyo.
• Ubuthongo bakho bunokuphazamiseka kancinci ebusuku: Ungavuka kube kanye ngeyure ebusuku xa ibhanti libambeka. Oku kuqhelekile. Musa ukukhathazeka ngako. Zama ukungakunaki kangangoko unako uze ubuyele ebuthongweni.
• Hlala uqhelekile: Yenza imisebenzi yakho yemihla ngemihla njengesiqhelo. Gcina idayari njengoko uyalelwe ngugqirha wakho.

Ziziphi iingenelo kunye neengxaki zale ndlela?

Njengayo nayiphi na into, oku kunokuba neengenelo zako kunye nezinye iingxaki ezincinci.

Iinzuzo

• Fumana umfanekiso ochanekileyo woxinzelelo lwakho: Ukufundwa okuthathwe imini yonke kunokukunika umbono ocacileyo wemeko yakho yokwenyani, endaweni yokuyijonga nje ngexesha elinye.
• Ungaqinisekisa ukuba unayo na "i-white coat syndrome": Oku kunokukunceda ekubeni uthathe amayeza oxinzelelo lwegazi ngokungeyomfuneko.
• Uxinzelelo lwegazi olufihliweyo lunokubonwa: Ukuchonga oku kunokunceda ekukhuseleni ukuhlaselwa sisifo sentliziyo kunye nokubetha kwentliziyo kwixesha elizayo.
• Iluncedo kakhulu ekucwangciseni unyango: Oku kunceda ugqirha ukuqinisekisa ukuba amayeza owanikwayo afanelekile, idosi ichanekile, kwaye akunike unyango olufanelekileyo.

Iingxaki

• Intlungu encinci engalweni: Ingalo engasentla isenokuba buhlungu kancinci kuba ibhanti lihlala libambeka.
• Ukuphazamiseka kokulala: Ukuthatha ii-readings ebusuku kunokuphazamisa ubuthongo.
• Ukurhawuzelelwa okuncinci kwesikhumba: Akuqhelekanga ukuba abanye abantu babe nerhashalala encinci apho ibhanti inxitywe khona. Oku kudla ngokuziphelela.

Yintoni ekwingxelo endiyifumanayo?

Emva kokuba iiyure ezingama-24 ziphelile, kufuneka ubuyisele umatshini. Ugqirha uza kufaka idatha kwikhompyutha aze ayihlalutye. Ingxelo yakho iya kuba nolwazi olufana nolu.

• Uxinzelelo lwegazi oluqhelekileyo lweeyure ezingama-24: Ixabiso eliphakathi losuku lonke.
• Uxinzelelo lwegazi oluqhelekileyo emini: Ixabiso eliqhelekileyo xa uvukile.
• Uxinzelelo lwegazi oluqhelekileyo ebusuku: Ixabiso eliqhelekileyo ngelixa ulele.
• Ukuntywila ebusuku: Ubungakanani boxinzelelo olwehla ngabo ebusuku xa kuthelekiswa nolwemini.

Ngokubanzi, amanqanaba asempilweni ngala:

• Umndilili weeyure ezingama-24: 125/75 mmHg okanye ngaphantsi.
• Emini: 130/80 mmHg okanye ngaphantsi.
• Ebusuku: 110/65 mmHg okanye ngaphantsi.
• Ukwehla ebusuku: Ukwehla phakathi kwe-10% kunye ne-20%.

Ngokusekelwe kwiziphumo zakho, ugqirha wakho uza kukunika unyango olufunekayo, utshintsho kwindlela ophila ngayo, kunye neengcebiso.