Ingaba uxinzelelo lwakho lwegazi luphezulu kancinci? Masithethe nge-(Prehypertension)!

Ngaba wakha waya kugqirha waza waxelelwa into efana nale, "Uxinzelelo lwam lwegazi luphezulu kancinci, kodwa aluphezulu ngokwaneleyo ukuba kufuneka unyango"? Okanye ngaba oko kuye kwenzeka kumhlobo okanye kwilungu losapho? Enyanisweni, uninzi lwabantu alucingi kakhulu ngale meko 'iphezulu kancinci'. Bacinga nje, "Owu, ayisosifo okwangoku." Kodwa namhlanje siza kuthetha ngento eyiyo ngokwenene, isizathu sokuba inokuba yingozi kancinci, kunye nendlela esinokulumka ngayo kwaye sihlale sisempilweni. Oogqirha bayibiza le meko ngokuthi `(Prehypertension)` .

Yintoni i-`(Prehypertension)`? Masiyiqonde ngokulula!

Kulungile, masiqale sibone ukuba yintoni i-`(Prehypertension)`. Ngamafutshane, kuxa uxinzelelo lwakho lwegazi luphezulu kancinci kunesiqhelo . Ngokwesiqhelo, uxinzelelo lwegazi lomntu ophilileyo (`Blood Pressure` okanye i-BP) kufuneka lube malunga ne-120/80 millimeters ye-mercury (120/80 mmHg). Xa ujonga uxinzelelo lwakho lwegazi, kukho amaxabiso amabini abizwa ngokuba lixabiso eliphezulu (`Systolic pressure`) kunye nexabiso eliphantsi (`Diastolic pressure`). Kwi-`(Prehypertension)`, ixabiso lakho eliphezulu lingaba phakathi kwe-120 kunye ne-139 , okanye ixabiso lakho eliphantsi lingaba phakathi kwe-80 kunye ne-89. Ukuba naliphi na kula maxabiso mabini likule migangatho, lithathwa njenge-`(Prehypertension)`. Ngamanye amaxesha oogqirha babiza oku ngokuthi "uxinzelelo lwegazi oluphezulu" ukuba ixabiso lakho eliphezulu liphakathi kwe-120 ne-129 kwaye ixabiso lakho elisezantsi lingaphantsi kwe-80. Kwakhona, ukuba inani eliphezulu liphakathi kwe-130 ne-139 kwaye inani elisezantsi liphakathi kwe-80 ne-89, lingabizwa nangokuthi "uxinzelelo lwegazi oluphezulu lwesigaba soku-1". Kodwa eli ``(Prehypertension)`` ligama eliqhelekileyo eligubungela zombini ezi meko. Ukuba uxinzelelo lwakho luyi-140 okanye ngaphezulu kwinani eliphezulu, kunye/okanye i-90 okanye ngaphezulu kwinani elisezantsi, yiloo nto siyibiza ngokuba luxinzelelo lwegazi oluphezulu ("Hypertension`` okanye "uxinzelelo lwegazi oluphezulu").

Ingaba le ``(Prehypertension)'' iyingozi? Kutheni sifanele sikhathazeke ngayo?

"Owu, kuninzi nje, kwenzeka ntoni?" unokucinga. Kodwa, inyaniso kukuba, ewe, le yinto ekufuneka ixhalatyelwe. Cinga nje, abantu abanesi simo `(Prehypertension)` banamathuba aphindwe kabini ukuya kathathu okufumana izifo ezinzulu ezifana nokuhlaselwa yintliziyo, ukusilela kwentliziyo, okanye isifo sohlangothi kunabantu abanexinzelelo lwegazi oluqhelekileyo! Ayipheleli apho, abantu abaninzi abane `(Prehypertension)` banokuba nexinzelelo loxinzelelo lwegazi ngokuhamba kwexesha. Ezinye izifundo zifumanise ukuba uninzi lwabantu abane `(Prehypertension)` baba nexinzelelo loxinzelelo lwegazi kwiminyaka emithathu ukuya kwemine. Ngamanye amazwi, oku kufana nokukhanya okumthubi. Ukuba asikhathali ngoku, akuyi kuthatha xesha lide ngaphambi kokuba ukukhanya okubomvu kukhanye.

Ixhaphake kangakanani `(Prehypertension)`?

Le yimeko eqhelekileyo kakhulu kunokuba unokucinga. Xa sithetha nje, kuqikelelwa ukuba malunga nomntu omdala omnye kwabathathu kwihlabathi liphela une-"prehypertension".Ndilindile. Le meko isenokuba yinto eqhelekileyo eSri Lanka njengale. Ngoko ke, le yinto enokusebenza nakubani na.

Ingaba `(Prehypertension)` ineempawu?

Le yeyona nto iyingozi kakhulu ngale nto. `(Prehypertension)` ayinazo iimpawu ezithile. Le ngxaki inokwanda kancinci kancinci emzimbeni wakho ngaphandle kokuba uzive ungakhululekanga okanye uneentlungu. Nangona ungaziva unesizungu okanye unesizungu ngamanye amaxesha, ezi azizo iimpawu ezithile `(Prehypertension)`.

Ngoko ke, indlela ekuphela kwayo yokwazi ngokuqinisekileyo ukuba "une-Prehypertension" okanye awunayo kukuhlolwa uxinzelelo lwakho lwegazi rhoqo.

Ziziphi iingxaki ezinokubakho ngenxa ye-`(Prehypertension)`?

Nangona kungekho zimpawu, utshintsho oluthile oluyingozi lunokuqala ukwenzeka emzimbeni wabantu abane-"Prehypertension". Ezi zinokuba ziimpawu zokuqala zesifo esibizwa ngokuba yi-"Atherosclerosis" (oko kukuthi, amafutha aqokelelwa ngaphakathi kwemithambo yegazi, nto leyo ebangela ukuba abhitye kwaye abe nzima). Umzekelo:

• Iindonga zemithambo yegazi ephambili entanyeni (i-"carotid artery") zityebile kunesiqhelo.
• Ukwandiswa kwamanye amagumbi entliziyo.
• I- calcium eninzi efakwa kwimithambo yentliziyo ehambisa igazi entliziyweni.

Ezi azizompawu zangaphandle, kodwa olu tshintsho lwenzeka ngaphakathi emzimbeni lubonisa ukuba indlela eya kwiimeko ezinzulu ezifana nesifo sentliziyo kunye nestroke iyalungiswa.

Zithini izizathu ze-`(Prehypertension)`?

Nangona kungekho sizathu sithile sifunyenweyo sokuba noxinzelelo lwegazi oluphezulu, zininzi izinto ezibangela oku. Ngamafutshane, indlela esiphila ngayo yeyona nto iphambili.

• Ukusetyenziswa kwetyuwa egqithisileyo: Ityuwa ekutyeni esikutyayo. Ngoku cinga ngako, ngokungazi songeza ityuwa eninzi kakhulu ekutyeni esikulungiselela ekhaya, ingakumbi ii-curry, ii-sambols, ii-pickles. Ngokufanayo, ukutya esikuthenga evenkileni, ingakumbi ukutya oku-short-eats, ukutya okucutshungulweyo (oko kukuthi ukutya okusemathinini, okupakishwe) nako kunetyuwa. Ingxaki iqala xa sizitya ezi zinto rhoqo.
• Ukusetyenziswa kotywala : Ukusela utywala kakhulu kukwangunobangela omkhulu woxinzelelo lwegazi oluphezulu.
• Ukungazilolongi: Ukuhlala kwindawo enye ngaphandle kokuzilolonga umzimba kwandisa uxinzelelo lwegazi.

Akukho sizathu sinye sikhoyo malunga nama-95% abantu abanoxinzelelo lwegazi oluphezulu. Zininzi izinto ezibangela ukunyuka koxinzelelo lwegazi. Kwi-5% eseleyo, ezinye iimeko zonyango zinokubangela uxinzelelo lwegazi oluphezulu. Imizekelo:

• Ukuphelelwa ngamandla kokulala
• Isifo sezintso
• Isifo se-thyroid

Ngubani osengozini enkulu yokuba ``(Prehypertension)``?

Abanye abantu banamathuba amaninzi okuba ne-"Prehypertension" kunabanye. Makhe sijonge ezi zinto zinobungozi:

• Ukusetyenziswa kweemveliso zecuba : Le ngozi iphezulu kungekuphela nje kwabo batshaya icuba, i-bidis, kunye neecuba, kodwa nakwabo basebenzisa icuba elihlafunwayo (elifana ne-chewing gum enelayimu).
• Isalathisi soBunzima boMzimba (BMI) ngaphezulu kwama-25: Ngamafutshane, oku kuthetha ukuba utyebile kakhulu ngokweenqanaba lakho lobude. Ungakujonga oku ngokulula ngokufumana isixhobo sokubala i-BMI kwi-intanethi uze ufake ubude nobunzima bakho.
• Imbali yosapho: Ukuba abazali bakho okanye abantakwenu banoxinzelelo lwegazi oluphezulu, kusenokwenzeka ukuba ube nesifo "soxinzelelo lwegazi oluphezulu" okanye uxinzelelo lwegazi oluphezulu. Le yimpembelelo yemfuza.

Ungazi njani ngokuqinisekileyo ukuba unayo `(Prehypertension)`? (Ukuxilongwa)

Xa usiya kugqirha, abajongi nje uxinzelelo lwakho lwegazi kube kanye baze bathi "une-Prehypertension" kuba nje iphezulu. Ngokwesiqhelo, ugqirha uza kukuxelela ukuba "une-Prehypertension" ukuba ubuncinci uphononongo lwengcinezelo lwegazi kabini ngeentsuku ezahlukeneyo, ngamaxesha ahlukeneyo , kwaye olo phononongo luhlala luphezulu kunesiqhelo. Uxinzelelo lwegazi lulinganiswa kusetyenziswa isixhobo esibizwa ngokuba yi-"cuff" esijikelezwe kwingalo yakho engasentla kwaye sivuthelwe kwaye siphume. Olu luvavanyo olungenabuhlungu. Uluhlu lwe-"Prehypertension" luphakathi kwe-120 kunye ne-139 kuphononongo oluphezulu kunye ne -80 kunye ne-89 kuphononongo olusezantsi.

Ngaba kuyimfuneko ukunyanga `(Prehypertension)`?

Ewe ngokwenene! Oku akuyonto eba ngcono okanye enokungananzwa. Ukuba asithathi manyathelo okuyilawula kweli nqanaba `(Prehypertension)`, kukho ithuba elikhulu lokuba iya kwanda kancinci kancinci ibe yi-`Hypertension`. Uxinzelelo lwegazi aluyonto eba ngcono ngokwalo.

Inyangwa njani i-`(Prehypertension)`?

Iindaba ezimnandi zezokuba abantu abaninzi abanesifo soxinzelelo lwegazi oluphezulu banokuyilawula imeko yabo ngaphandle kwamayeza, ngokwenza utshintsho olulula kwindlela abaphila ngayo . Zithini ezi nguqu?

• Ukuzilolonga rhoqo: Kubalulekile ukwenza umthambo onzima ubuncinane imizuzu engama-30 iintsuku ezimbalwa ngeveki. Nantoni na ukusuka ekuhambeni ngokukhawuleza, ukubaleka, ukukhwela ibhayisekile, okanye ukudada ilungile.
• Gcina ubunzima obusempilweni: Zama ukugcina ubunzima obusempilweni obuhambelana nobude bakho. Ukuba utyebile kakhulu, ukunciphisa umzimba kancinci kunokwenza umahluko omkhulu.
• Yeka ukusebenzisa iimveliso zecuba: Ukuba utshaya icuba, yeka ngokupheleleyo. Ukuba usebenzisa ezinye iintlobo zecuba, yeka ukuzisebenzisa.
• Ukutshintsha ukutya:
• Nciphisa ityuwa: Nciphisa ubuninzi betyuwa oyongeza ekutyeni kwakho. Kwakhona, nciphisa ukutya okunetyuwa eninzi (njengokutya okucutshungulwayo, ukutya okukhawulezayo, kunye nenyama enetyuwa kunye nentlanzi).
• Nciphisa ioyile: Nciphisa ukutya okunamafutha nokuqhotsiweyo.
• Yitya imifuno, iziqhamo, kunye nemifuno emininzi.
• Olu hlobo lokutya lukwabizwa ngokuba yi-"DASH diet - Dietary Approaches to Stop Hypertension". Ungafunda okungakumbi ngayo ngokubuza ugqirha wakho okanye ingcali yesondlo.
• Nciphisa utywala: Ukuba usela utywala, nciphisa isiselo esinye esiqhelekileyo ngosuku kubafazi kunye neziselo ezimbini eziqhelekileyo ngosuku kumadoda.
• Ukulawula uxinzelelo: Uxinzelelo olugqithisileyo lunokubangela uxinzelelo lwegazi oluphezulu. I-yoga, ukucamngca, kunye nokufumana iindlela zokuphumla kunokunceda koku.

Nangona kunjalo, ukuba une-prehypertension kunye nezinye iingxaki zempilo, ezifana nesifo seswekile, isifo sezintso, okanye isifo sentliziyo, ugqirha wakho angakuqalisa ukusebenzisa amayeza okunciphisa uxinzelelo lwegazi. Zininzi iintlobo zala mayeza. Amanye amayeza anokubangela iziphumo ebezingalindelekanga, ngoko thetha nogqirha wakho malunga nokutshintshela kwelinye iyeza ukuba ufumana naziphi na kwezi ziphumo ebezingalindelekanga.

Yintoni esinokuyenza ukunciphisa umngcipheko wokuba `(Prehypertension)`?

Oku kufana neendlela zonyango ezikhankanyiweyo ngaphambili. Ukuba ulandela le mikhwa nangaphambi kokuba ube noxinzelelo lwegazi olungaphambi kokuba ube noxinzelelo lwegazi oluphezulu, ungawunciphisa kakhulu umngcipheko wokuba nalo:

• Ziphephe ngokupheleleyo iimveliso zecuba (iicuba, icuba elingenamsi, kwane-'vaping').
• Zilolonge kakuhle ubuncinane iintsuku ezimbalwa ngeveki.
• Fumana iindlela zokulawula uxinzelelo ebomini bakho.
• Nciphisa umlinganiselo wotywala obuselayo.
• Nciphisa ubuninzi betyuwa eyongezwa ekutyeni.
• Gcina ubunzima bakho busempilweni.

Ukuba ndine `(Prehypertension)`, ndimele ndilindele ntoni?

Uphando olukhulu lufumanise ukuba abantu abane-"Prehypertension" basengozini enkulu yesifo sentliziyo kunye nesifo sohlangothi kunabo bane-"Prehypertension" ephantsi. Abantu abane-"Prehypertension" badla ngokuqhubekela phambili baye kwi-high blood pressure ngokuhamba kwexesha. Uxinzelelo lwegazi oluphezulu lukwanyusa umngcipheko wesifo sezintso kunye nesifo seswekile sohlobo lwesibini.

Kodwa, musa ukoyika! Into ebalulekileyo kukuba, ukuba uyayibona le meko "yePrehypertension" kwangethuba, ungayitshintsha imikhwa yakho yemihla ngemihla, uthintele ukukhula koxinzelelo lwegazi oluphezulu, ngaloo ndlela unciphise umngcipheko wokuba nesifo sentliziyo.

Ndifanele ndimbone nini ugqirha?

Kubaluleke kakhulu ukubona ugqirha wosapho lwakho ubuncinane kanye ngonyaka ukuze uhlolwe ngokupheleleyo (`ukuhlolwa ngokomzimba` konyaka okanye `ukuhlolwa`).Ukuba ugqirha wakho uthi "une-prehypertension", uza kukuxelela ukuba ubuye kangaphi. Oku kungenxa yokuba kufuneka ujonge rhoqo ukuba uxinzelelo lwakho lwegazi luyehla na ngotshintsho olwenzayo kwindlela ophila ngayo, okanye ukuba luya kutsho kuxinzelelo lwegazi oluphezulu. Ukuba kunjalo, ungaqala ukulunyanga kwangethuba.

Ndingayibuza yiphi imibuzo ugqirha wam?

Xa usiya kugqirha, ungabuza imibuzo efana nale:

• "Gqirha, ndingatshintsha njani indlela enditya ngayo ukuze ndinciphise uxinzelelo lwegazi?"
• "Ngaba kufuneka ndithathe amayeza ale meko `(Prehypertension)`?"
• "Ndingenza umthambo ongakanani ngosuku? Luhlobo luni lomthambo olulungele uxinzelelo lwegazi lwam?"
• "Ndingafunda okungakumbi malunga nokunciphisa ityuwa?"

Okokugqibela, izinto ezimbalwa ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Wonke umntu ufuna ukuba sempilweni kwaye abe noxinzelelo lwegazi oluqhelekileyo. Nangona kunjalo, ngamanye amaxesha sinokuba noxinzelelo lwegazi oluphezulu singaqondanga. Musa ukoyika ukuba ufumanisa ukuba "une-prehypertension". Awuwedwa; yimeko eqhelekileyo kakhulu. Eyona nto ilungileyo kukuba, ungayilawula. Ngotshintsho olulula lwendlela yokuphila, ungabuyisela uxinzelelo lwakho lwegazi kwinqanaba elisempilweni. Ukuba ufuna uncedo lokunciphisa umzimba, ukuyeka ukutshaya, okanye ukuqala ukutya okunempilo, buza ugqirha wakho okanye ingcali yezempilo.

Eli nyathelo lincinci olithathayo namhlanje lityalo-mali olukhulu kwimpilo yentliziyo yakho yexesha elizayo! Ngoko ke, ungalibazisi, qala namhlanje.

Uxinzelelo, Uxinzelelo lwegazi oluphezulu, Uxinzelelo lwegazi oluphezulu, Uxinzelelo lwegazi, Isifo sentliziyo, Impilo, Indlela yokuphila