Ngaba ufuna ukuhlala ukhuselekile kwisifo sentliziyo? Yiza, masithethe ngale nto!

Usenokucinga ukuba isifo sentliziyo yinto esingenakuyithintela. Kodwa inyani yile, kwiimeko ezininzi singasithintela ukuba singenzeki, okanye ubuncinane silibazise ukuqhubela phambili kwaso. Kukho iintlobo ngeentlobo zesifo sentliziyo, zonke ezichaphazela ukusebenza kunye nolwakhiwo lwentliziyo yakho. Esona sifo sentliziyo siqhelekileyo esisivayo nesisibonayo sisifo semithambo yentliziyo ( CAD ) .

Ukuba une-CAD, oko kuthetha ukuba amafutha abizwa ngokuba yi-plaque akheke kwimithambo yentliziyo, ethwala igazi elineoksijini ukuya entliziyweni yakho. Cinga ngayo njengombhobho wamanzi ovalekileyo, onciphisa ukuhamba kwamanzi. Xa ukuhamba kwegazi kuthintelwe, intliziyo ayifumani oksijini eyidingayo. Kulapho ke iimpawu ezifana neentlungu zesifuba , njenge-angina ezinzileyo, ziqala ukubonakala. Ukuba le meko iba mandundu, inokukhokelela ekuhlaselweni yintliziyo .

Enyanisweni, kunzima ukuyeka ngokupheleleyo ukuqokelelwa kwamafutha kule mithambo. Uninzi lwexesha, ezi zinto ziqala xa sisebancinci, mhlawumbi kwanasebutsheni bethu. Nangona kunjalo, singayicothisa le nkqubo, oko kukuthi, singayilawula le ngqokelela. Emva koko singathintela iingxaki ukuba zingabikho, okanye ubuncinane sizilibazise ixesha elide.

Ngoko ke, sizikhusela njani kwezi zifo zentliziyo?

Zininzi izinto esinokuzenza ukuze sizikhusele kwisifo sentliziyo. Ezinye zazo yimikhwa ekufuneka uyifake kubomi bakho bemihla ngemihla. Ngamanye amaxesha, amayeza nawo anokufuneka. Apha ngezantsi kukho utshintsho kwindlela ophila ngayo olunokukunceda uthintele okanye ulibazise isifo sentliziyo.

1. Ngokuqinisekileyo musa ukutshaya, ukusebenzisa i-vaping, kunye nezinye iimveliso zecuba.

Ukusetyenziswa kwecuba yeyona nto ibalulekileyo enokuthintelwa kwingozi yesifo sentliziyo kunye nesifo sohlangothi. Akulula ukuyeka. Kodwa yenye yezona zinto zibalulekileyo onokuzenza ukukhusela intliziyo yakho kunye nemithambo yegazi. Ukuba usebenzisa iimveliso zecuba, qiniseka ukuba uthetha nogqirha wakho ngeendlela zokuyeka.

Kutheni oku kubaluleke kangaka? Cinga ngoku: Umntu otshayayo unamathuba aphindwe kabini okuba nesifo sentliziyo kunomntu ongatshayiyo. Ukutshaya kukwayeyona nto ibangela ukufa ngequbuliso kwentliziyo. Nokuba utshaya icuba elinye okanye amabini ngosuku, umngcipheko wakho wokuhlaselwa sisifo sentliziyo kunye nesifo sohlangothi uphezulu kakhulu. Nokuba awutshayi, usenokuba sengozini yokutshaya umsi xa omnye umntu etshaya.

2. Nciphisa ukusetyenziswa kotywala

Ukuba usela utywala, zama ukuyeka utywala kangangoko unako.

Kutheni oku kubalulekile? Ukusela utywala kakhulu kunokubangela iingxaki ezahlukeneyo kwintliziyo yakho nakwimithambo yegazi. Umzekelo:

• Ukubetha kwentliziyo okungaqhelekanga `(Atrial fibrillation)`
• Ukumelwa yintliziyo
• Igazi elonyukayo
• Istroke

3. Yamkela ukutya okunempilo kwentliziyo

Kuya kufuneka wenze utshintsho oluthile kwindlela otya ngayo. Ungacela uncedo kugqirha/kwingcali yokutya ukuze ufumane oku. Emva koko uya kwazi ukuba loluphi utshintsho onokulwenza ngokukhawuleza.

Nazi ezinye iingcebiso zokutya okunempilo kwentliziyo:

Yongeza ezinye zezi zinto ekutyeni kwakho:

• Ukutya okutyebileyo kwi -omega-3 fatty acids (ezi zi-fatty fatty acids ezilungileyo). Imizekelo: intlanzi enamafutha, isalmon, imbewu yeflaxseeds, ii-almonds, ii-walnuts.
• Iziqhamo nemifuno emitsha. Ezi zikunika izondlo ezininzi. Zikwaphezulu kwi-fiber enyibilikayo, nto leyo enciphisa umngcipheko wesifo sentliziyo .
• Iioyile ezilungileyo, umzekelo (ioyile yomnquma eyongeziweyo) . Nangona kunjalo, xa uzisebenzisa ekuphekeni, ekuqhotseni, okanye ekuqhotseni, sebenzisa umlinganiselo ophakathi.
• Iinkozo ezipheleleyo. Imizekelo: isonka sebran, irayisi emdaka.

Nciphisa okanye ususe ezi zinto ngokupheleleyo:

• Ukutya okucutshungulweyo (njengokutya okupakishwe kwangaphambili) kunye nokutya okukhawulezayo. Oku kutya kudla ngokuba namafutha amaninzi agcweleyo , amafutha e-trans, kunye ne-sodium (ityuwa). Kwakhona, nciphisa ukutya inyama ebomvu. Yitya inkukhu okanye intlanzi engenamafutha.
• Susa ityuwa etafileni. Kuphephe ukongeza ityuwa xa upheka. Khetha iimveliso ezinesodium encinci.
• Ukutya okuninzi okubhalwe ukuba akunamafutha kunokubonakala kunesondlo, kodwa kunokuba neswekile eninzi. Funda ileyibhile ngononophelo uze ukhethe iidizethi ezineswekile encinci okanye iziqhamo ezintsha.
• Iioyile ezingenasondlo sikhulu, ezifana neoyile yesundu, zinamafutha amaninzi agcweleyo, nto leyo eyingozi kwimpilo yakho.Inganyusa amanqanaba e-LDL cholesterol. Iioyile ze-hydrogenated, ezifumaneka kwezinye ii-margarine kunye nee-shortenings, nazo azilunganga.

Kutheni kubaluleke kangaka ukutya oku kutya? Ukutya okunempilo kwentliziyo kubonelela ngezondlo ezifunwa yintliziyo yakho. Ukutya okunempilo kunciphisa izinto ezinyusa uxinzelelo lwegazi kwaye zithintele imithambo yegazi yakho. Ukutya okunye okunezibonelelo eziqinisekisiweyo kukutya kweMeditera .

4. Yehlisa amanqanaba akho e-cholesterol iyonke, i-LDL (embi) cholesterol, kunye ne-triglyceride.

I-lipid panel luvavanyo olulinganisa iintlobo zamafutha egazini lakho, oko kukuthi i-cholesterol kunye ne-triglycerides. Ngokubanzi, zama ukugcina iziphumo ze-lipid panel yakho zikwizinga elilandelayo:

• I-cholesterol iyonke: Ngaphantsi kwe-200 mg/dL.
• I-cholesterol ye-LDL: Ngaphantsi kwe-70 mg/dL ukuba unesifo sentliziyo.
• I-cholesterol ye-LDL: Ngaphantsi kwe-100 mg/dL ukuba usengozini enkulu yokuba nesifo sentliziyo.
• I-cholesterol ye-LDL: Ngaphantsi kwe-130 mg/dL kwabanye abantu.
• Iitriglycerides: Ngaphantsi kwe-150 mg/dL.

Thetha nogqirha wakho malunga nokuba la manani athetha ukuthini, kwaye ukuba akakho kwinqanaba elifanelekileyo, xoxa ngento onokuyenza ukuze uwaphucule.

Kutheni oku kubalulekile? I-cholesterol ye-LDL “imbi” kuba inegalelo ekuqokeleleni kwamafutha kwimithambo yakho (i-atherosclerosis). Ukongeza, izazinzulu zifumanise ukuba amanqanaba aphezulu e-cholesterol iyonke kunye ne-triglyceride nawo anyusa umngcipheko wesifo sentliziyo.

5. Nyusa amanqanaba akho e-cholesterol ye-HDL (elungileyo)

Xa uthetha nge-cholesterol ye-HDL, zama ukuyigcina ikule migangatho ilandelayo:

• Kumadoda: Ubuncinane i-45 mg/dL.
• Kwabasetyhini: Ubuncinane i-55 mg/dL.
• Kubo bonke abantu abadala, ukhuseleko olungcono kwisifo sentliziyo lungaphezulu kwe-60 mg/dL.

Kutheni oku kubalulekile? I-cholesterol ye-HDL yi-cholesterol "elungileyo". Inceda ukususa i-cholesterol ye-LDL embi kakhulu emzimbeni wakho. Ukuba amanqanaba akho e-HDL aphezulu, inokukukhusela kwisifo sentliziyo. Ukuba amanqanaba akho aphantsi, umngcipheko wakho uphezulu.

6. Lawula uxinzelelo lwegazi oluphezulu

Zama ukugcina uxinzelelo lwakho lwegazi lukwi-120/80 mmHg okanye ngaphantsi. Nangona kunjalo, ugqirha wakho angalutshintsha olu njongo ngokuxhomekeke kwiminyaka yakho kunye nezinye iimeko zempilo.

Yenza ezi zinto ukuze ulawule uxinzelelo lwakho lwegazi:

• Yitya ukutya okunesodium encinci.
• Gcina ubunzima obusempilweni obukufaneleyo.
• Nciphisa ukusetyenziswa kotywala.
• Ukuba ugqirha ubhalele yona, thatha iyeza ngqo.

Kutheni oku kubalulekile?Uxinzelelo lwegazi luxinzelelo olufakwa ligazi lakho kwimithambo yegazi yakho rhoqo xa intliziyo yakho ibetha. Xa uxinzelelo lusanda, intliziyo yakho kunye nezintso kufuneka zisebenze nzima. Ukuba luhlala lunje ixesha elide, ezi ngozi zilandelayo ziyanda:

• Ukuhlaselwa yintliziyo
• Ukumelwa yintliziyo
• Isifo sezintso
• Istroke

7. Lawula isifo seswekile

Thetha nogqirha wakho malunga neswekile yakho yegazi kunye namanqanaba e-hemoglobin A1C. Emva koko, yenza isicwangciso sokufikelela kuloo njongo.

Kutheni oku kubalulekile? Abantu abanesifo seswekile basengozini enkulu yokuba nesifo sentliziyo. Oku kungenxa yokuba isifo seswekile sandisa umngcipheko wokuba nezifo ezifana nezi:

• Igazi elonyukayo
• I-cholesterol ephezulu
• I-cholesterol ephezulu ye-LDL (embi)
• Ii-triglycerides eziphezulu
• I-cholesterol ephantsi ye-HDL (elungileyo)

8. Gcina ubunzima obusempilweni obukufaneleyo.

Thetha nogqirha wakho malunga nokuba ubunzima obusempilweni buyintoni kuwe.

Ngokubanzi, gcina ezi njongo engqondweni:

• I-Body Mass Index (BMI) iphakathi kwe-18.5 kunye ne-24.9. (Le BMI inokwahluka ngokwenani labantu. Thetha nogqirha wakho malunga ne-Body Mass Index.)
• Umjikelezo wesinqe ungaphantsi kweesentimitha ezingama-40 kumadoda.
• Umjikelezo wesinqe ungaphantsi kweesentimitha ezingama-35 kubafazi.

Kutheni oku kubalulekile? Ukuthwala ubunzima bomzimba obugqithisileyo (ingakumbi amafutha esinqeni sakho) kubeka uxinzelelo entliziyweni yakho nakwimithambo yegazi. Oku kunokukhokelela kwiimeko ezifana nezi:

• Igazi elonyukayo
• I-cholesterol ephezulu
• Ii-triglycerides eziphezulu
• Umngcipheko okhulayo wokuba nesifo seswekile.

9. Yiba nomdla kancinci imini yonke.

Yenza umthambo womzimba onzima ubuncinane imizuzu engama-30 ngosuku, iintsuku ezintlanu ngeveki. Oku kungabandakanya izinto ezifana nokuhamba ngokukhawuleza okanye ukudada. Okanye, yenza umthambo womzimba onzima (njengokubaleka) imizuzu engama-25 ngosuku, iintsuku ezintathu ngeveki. Nokuba awukwenzi konke ngaxeshanye, kodwa ngemizuzu eli-10-15, kuseluncedo.

Kwakhona, fumana iindlela zokongeza intshukumo engakumbi kwimisebenzi yakho yemihla ngemihla:

• Vuka qho ngeyure, wolule umzimba wakho, uze uhambehamba kancinci.
• Xa usiya kuthenga, paka imoto yakho mgama kancinci ukusuka kwindawo yokungena.
• Sebenzisa izinyuko endaweni yelifti.
• Hamba ngeenyawo endaweni yokuqhuba nanini na xa kunokwenzeka.

Kubalulekile: Thetha nogqirha wakho ngaphambi kokuba uqalise nawuphi na umsebenzi omtsha womzimba okanye utshintshe umgangatho womsebenzi wakho. Ngokubanzi, kukhuselekile kuwe ukwandisa umgangatho womsebenzi wakho kancinci kancinci.

Kutheni oku kubalulekile?Umsebenzi womzimba ubaluleke kakhulu ekuthinteleni izifo zentliziyo, kuba:

• Iphucula ukusebenza kakuhle kwentliziyo yakho ekupompeni igazi emzimbeni wakho wonke.
• Inceda ekuthinteleni okanye ekulawuleni izinto ezininzi ezibangela isifo sentliziyo (uxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu, ukutyeba/ukutyeba kakhulu).

10. Sela amayeza akho njengoko uyalelwe.

Sela amayeza akho kanye njengoko ugqirha wakho ekuxelela, ngexesha elifanelekileyo, nangendlela efanelekileyo. Ukuze ufumane okuninzi kumayeza akho, thatha ngexesha elifanayo yonke imihla kwaye ulandele nayiphi na eminye imiyalelo.

Kutheni oku kubalulekile? Ngamanye amaxesha, udinga amayeza okulawula iimeko ezikubeka emngciphekweni, ezinje ngoxinzelelo lwegazi oluphezulu okanye i-cholesterol ephezulu. Ukuba kunjalo, thetha nogqirha wakho malunga namayeza owadingayo kunye nesizathu sokuba uwafune.

11. Ukuba ufuna uncedo, thetha ngalo.

Ukuba unemiqobo ekuthinteleni izifo zentliziyo (umzekelo, ukufumana ukutya okunempilo onokukutya okanye ukungabi nalo ixesha lokuzilolonga), kungcono ukuthetha nogqirha wakho ngayo loo nto. Angakuthumela kwiindawo ezifana nezi:

• Iinkqubo zokutya ezikumgangatho woluntu okanye iibhanki zokutya.
• Iinkonzo zokunika iingcebiso.
• Iingcali zezondlo.
• Iindawo ezibonelela ngolwazi malunga nokupheka kunye nokucwangciswa kokutya.
• Amaqela enkxaso.

Kutheni oku kubalulekile? Nangona unokunciphisa umngcipheko wakho wesifo sentliziyo ngemizamo yakho, ukufuna nje ukwenza utshintsho akwanelanga. Ukufikelela okuncinci ekutyeni okunempilo kunye nokungabikho kwezinye izixhobo konke oku kunokuchaphazela amandla akho okwenza izigqibo ezinempilo yentliziyo.

12. Fumana uhlolo lwezonyango ubuncinane kanye ngonyaka.

Yenza idinga lokubonana nogqirha wakho minyaka le. Uza kujonga iimpawu zakho ezibalulekileyo aze ahlole impilo yakho iyonke. Uza kukuxelela nokuba kufuneka wenze uvavanyo lwegazi kangaphi ukuze ulinganise i-cholesterol yakho, iswekile yegazi, kunye namanye amanqanaba abalulekileyo.

Kutheni oku kubalulekile? Xa usiya kugqirha wakho rhoqo, ugqirha wakho unokubona iimpawu zokuqala zesifo sentliziyo. Njengakwezinye izifo, okukhona uyifumana kwangoko le sifo, kokukhona amathuba okuba ufumane unyango oluphumelelayo.

13. Lawula uxinzelelo lwakho.

Nciphisa amanqanaba akho oxinzelelo ngokwenza izinto ezifana nokuzilolonga, ukucamngca, i-yoga, okanye ukumamela umculo. Ezi zezinye iindlela ezingcono endaweni yokutya kakhulu okanye ukusela utywala njengempendulo kuxinzelelo. Ukuphefumla nzulu kunye nokolula umzimba wakho kunokunceda ekunciphiseni uxinzelelo. Ukudlala nesilwanyana sakho sezilwanyana imizuzu eli-10 nako kunokunceda.

Kutheni oku kubalulekile? Xa uziva uxinezelekile, uxinzelelo lwakho lwegazi lunokunyuka.

14. Lala ubuthongo obufunayo.

Umntu omdala udinga ukulala iiyure ezisixhenxe ukuya kwezisithoba ubusuku ngabunye. Oku kunokuba nzima kubantu abaninzi abaxakekileyo. Ukuze ukuncede ulale ngcono, zama ukwenza umthambo emini kwaye uphephe ukujonga izikrini ze-elektroniki ngaphambi kokuba ulale.

Kutheni oku kubalulekile? Ukungalali ngokwaneleyo kwandisa umngcipheko wokufumana izifo ezinokubangela isifo sentliziyo, ezifana nesifo seswekile, i-BMI ephezulu, kunye noxinzelelo lwegazi oluphezulu.

Ngaba isifo sentliziyo singabuyiselwa okanye sinyangeke?

Wakuba unesifo semithambo yegazi yentliziyo, awunakuyiguqula. Kwaye akukho nyango. Kodwa utshintsho kwindlela ophila ngayo kunye namayeza anokunceda ukulawula okanye ukuthintela isifo ukuba singabi sibi. Izazinzulu zihlala ziphanda amayeza amatsha kunye nonyango. Sele sinesizathu sokuba nethemba:

• Zininzi izinto onokuzenza ukuthintela okanye ukulibazisa isifo sentliziyo.
• Unyango lunokukunceda uphile ixesha elide kwaye ube nobomi obungcono.

Ukuthintela isifo sentliziyo yeyona nto ibalulekileyo. Kodwa, kuba kukho izinto ezinobungozi ongenakukwazi ukuzitshintsha, kusenokwenzeka ukuba akunakwenzeka rhoqo. Kwaye, sonke sijongene nemida kwimizamo yethu.

Kubalulekile ukufunda indlela yokuthintela isifo sentliziyo kunye nokuthatha amanyathelo okwenza oko. Kodwa khumbula, ukuba imizamo yakho engcono ayivelisi ziphumo uzifunayo, kukho unyango olufumanekayo olunokukunceda.

Ziziphi izinto ezibangela isifo sentliziyo esingenakuzitshintsha?

Zininzi izinto ezibangela isifo sentliziyo. Usenokuba ukhe weva ugqirha wakho ethetha “ngezinto ezinokubangela umngcipheko ezingaguqukiyo.” Ezi zizinto ezinokubangela umngcipheko ongenakuzitshintsha. Umzekelo, ukuguga, ukuya exesheni, ukuba nembali yesifo sentliziyo kusapho lwakho, okanye ukuba neemeko ezithile ezingapheliyo.

Nangona ungenakuzitshintsha ezi zinto zinobungozi, kubalulekile ukwazi ukuba unazo na. Kuba xa ezi zinto zinobungozi zihlangana, umngcipheko uyanda. Ukuba unazo ezi zinto zinobungozi ezingaguqukiyo, kubaluleke ngakumbi ukulawula izinto ezinobungozi ezinxulumene nendlela ophila ngayo.

Ziziphi ezinye iimeko zonyango ezonyusa umngcipheko wam wesifo sentliziyo?

Ezinye iimeko zempilo ziyandisa umngcipheko wakho wesifo sentliziyo. Ezi ziquka:

• Ukubetha kwentliziyo okungaqhelekanga `(Atrial fibrillation – Afib)`
• Isifo sezintso esingapheliyo (CKD)
• Isifo seswekile (zombini iintlobo I kunye nezesi-II – `(Isifo seswekile – uhlobo I kunye nohlobo II)`)
• Izifo ezingapheliyo zokudumba (umz. izifo ezibangelwa kukuzikhusela komzimba okanye i-HIV)
• Isifo seswekile sokukhulelwa
• Igazi elonyukayo
• I-cholesterol ephezulu
• I-cardiomyopathy emva kokubeletha
• I-Preeclampsia kunye nezinye iingxaki zokukhulelwa ezinyusa umngcipheko wesifo sentliziyo esine-atherosclerotic
• Ukuphelelwa ngamandla kokulala
• I-dementia yemithambo yegazi

Ukuba unayo nayiphi na kwezi meko, thetha nogqirha wakho malunga nendlela onokunciphisa ngayo umngcipheko wakho wesifo sentliziyo.

Abantu abaninzi banesizathu esinye okanye ezingaphezulu ezibangela isifo sentliziyo. Kwaye ukwenza utshintsho kwindlela yokuphila kunokuba nzima. Kodwa khumbula, notshintsho oluncinci kwindlela yokuphila lunokwenza umahluko omkhulu. Thetha nogqirha wakho malunga notshintsho oluncinci nolulula onokulwenza oluya kunyuka ngokuhamba kwexesha.

Ukwazi ukuba ungathintela okanye ulibazise isifo sentliziyo yinto enamandla yokukukhuthaza. Kodwa ukuba imizamo yakho engcono ayivelisi ziphumo obuzifunayo, ungaziva udimazekile. Ukuba kunjalo, thetha nogqirha wakho malunga nolunye utshintsho onokuzama. Kwakhona, buza ukuba amayeza anokunceda na ukuvala umsantsa phakathi kwendawo okuyo nendawo ofuna ukuba kuyo.

Ngamafutshane, izinto ekufuneka sizikhumbule (Umyalezo Wokubuyela Ekhaya)

Kulungile, ngoko ke ngokwento esithethe ngayo, kufanele kucace kuwe ukuba isifo sentliziyo asiyonto yokulinda nje uze uyibone.

Kukho izinto onokuqala ukuzenza namhlanje ukuze ukhusele intliziyo yakho!

• Yeka ukutshaya ngokupheleleyo. Le yeyona nto ilungileyo onokuyenza.
• Zimisele ukutya okunempilo. Nciphisa ityuwa, iswekile, neoyile, kwaye utye iziqhamo, imifuno kunye nokutya okunefayibha eninzi.
• Ukuzilolonga. Kubaluleke kakhulu ukushukumisa umzimba wakho kancinci yonke imihla.
• Lawula ubunzima bakho.
• Gcina uxinzelelo lwegazi, i-cholesterol, kunye namanqanaba eswekile yakho ephantsi kolawulo. Ukuba ufuna amayeza oku, thatha amayeza afanelekileyo.
• Nciphisa uxinzelelo.
• Lala kamnandi.
• Bona ugqirha ubuncinane kanye ngonyaka ukuze uhlolwe.

Kusenokubonakala ngathi kunzima ukwenza konke oku ngaxeshanye. Kodwa, qala kancinci. Tshintsha umkhwa omnye kuphela. Kuya kwenza umahluko omkhulu. Intliziyo yakho iya kukubulela!