Ufuna ukuhlala uphephile ezifweni zenhliziyo? Wozani, ake sixoxe ngalokhu!

Ungase ucabange ukuthi isifo senhliziyo yinto esingenakukwazi ukuyivimbela. Kodwa iqiniso liwukuthi, ezimweni eziningi singasivimbela ukuba singenzeki, noma okungenani sibambezele ukuqhubeka kwaso. Kunezinhlobo eziningi ezahlukene zesifo senhliziyo, zonke ezithinta ukusebenza kanye nesakhiwo senhliziyo yakho. Isifo senhliziyo esivame kakhulu esisizwayo nesisibonayo yisifo semithambo yenhliziyo ( CAD ) .

Uma une-CAD, kusho ukuthi amafutha abizwa ngokuthi i-plaque akheke emithanjeni yenhliziyo, ethwala igazi elinomoya-mpilo liye enhliziyweni yakho. Cabanga ngakho njengombhobho wamanzi ovalekile, okunciphisa ukugeleza kwamanzi. Lapho ukugeleza kwegazi kuvinjelwe, inhliziyo ayitholi umoya-mpilo eyidingayo. Yilapho izimpawu ezifana nobuhlungu besifuba , njenge-angina ezinzile, ziqala ukuvela khona. Uma lesi simo siba sibi kakhulu, singaholela ngisho nasekuhlaselweni yinhliziyo .

Eqinisweni, kunzima ukuvimba ngokuphelele ukunqwabelana kwamafutha kule mithambo. Esikhathini esiningi, lezi zinto ziqala sisebancane, mhlawumbe ngisho nasebusheni bethu. Kodwa-ke, singayinciphisa le nqubo, okungukuthi, singalawula lokhu kunqwabelana. Ngemuva kwalokho singavimbela izinkinga ukuthi zenzeke, noma okungenani sizibambezele isikhathi eside.

Ngakho-ke, sizivikela kanjani kulezi zifo zenhliziyo?

Kunezinto eziningi esingazenza ukuze sizivikele ezifweni zenhliziyo. Ezinye zazo ziyimikhuba okudingeka uyifake empilweni yakho yansuku zonke. Ngezinye izikhathi, imithi nayo ingadingeka. Ngezansi kunezinye izinguquko zendlela yokuphila ezingakusiza ukuvimbela noma ukulibazisa isifo senhliziyo.

1. Gwema ukubhema, ukubhema i-vaping, neminye imikhiqizo kagwayi.

Ukusebenzisa ugwayi kuyisici esibaluleke kakhulu esingavinjelwa sengozi yesifo senhliziyo kanye nesifo sohlangothi. Akulula ukuyeka. Kodwa kungenye yezinto ezibaluleke kakhulu ongazenza ukuze uvikele inhliziyo yakho kanye nemithambo yegazi. Uma usebenzisa imikhiqizo kagwayi, qiniseka ukuthi ukhuluma nodokotela wakho ngezindlela zokuyeka.

Kungani lokhu kubaluleke kangaka? Cabanga ngalokhu: Umuntu obhemayo unamathuba okuphindwe kabili okuhlaselwa yinhliziyo kunomuntu ongabhemi. Ukubhema nakho kuyimbangela enkulu yengozi yokufa ngokuzumayo kwenhliziyo. Ngisho noma ubhema ugwayi owodwa noma emibili ngosuku, ingozi yakho yokuhlaselwa yinhliziyo kanye nesifo sohlangothi iphezulu kakhulu. Ngisho noma ungabhemi, usengasengozini yokubhema ugwayi obhemayo lapho omunye umuntu ebhema.

2. Nciphisa ukusetshenziswa kotshwala

Uma uphuza utshwala, zama ukuyeka utshwala ngangokunokwenzeka.

Kungani lokhu kubalulekile? Ukuphuza utshwala obuningi kungabangela izinkinga ezahlukahlukene ngenhliziyo yakho kanye nemithambo yegazi. Isibonelo:

• Ukushaya kwenhliziyo okungajwayelekile `(Atrial fibrillation)`
• Ukwehluleka kwenhliziyo
• Umfutho wegazi ophakeme
• Isifo sohlangothi

3. Yamukela ukudla okunempilo kwenhliziyo

Kuzodingeka wenze izinguquko ezithile ekudleni kwakho. Ungacela usizo kudokotela/kuchwepheshe wezokudla ngalokhu. Khona-ke uzokwazi ukuthi yiziphi izinguquko ongazenza ngokushesha.

Nazi ezinye izeluleko zokudla okunempilo kwenhliziyo:

Engeza ezinye zalezi zinto ekudleni kwakho:

• Ukudla okucebile ngama -omega-3 fatty acids (lawa amafutha amahle). Izibonelo: inhlanzi enamafutha, i-salmon, imbewu ye-flax, ama-alimondi, ama-walnuts.
• Izithelo nemifino emisha. Lokhu kukunikeza izakhamzimba eziningi. Futhi kuphezulu ku-fiber encibilikayo, okunciphisa ingozi yesifo senhliziyo .
• Amafutha amahle, isibonelo (amafutha omnqumo angavamile) . Kodwa-ke, uma uwasebenzisa ekuphekeni, ekuthoseni, noma ekuthoseni, sebenzisa amanani aphakathi.
• Okusanhlamvu okuphelele. Izibonelo: isinkwa se-bran, ilayisi elinsundu.

Nciphisa noma ususe lezi zinto ngokuphelele:

• Ukudla okucutshunguliwe (njengokudla okupakishwe kusengaphambili) kanye nokudla okusheshayo. Lokhu kudla kuvame ukuba namafutha agcwele , amafutha e-trans, kanye ne-sodium (usawoti). Futhi, nciphisa ukudla inyama ebomvu. Yidla inkukhu noma inhlanzi engenamafutha amaningi esikhundleni salokho.
• Susa usawoti etafuleni. Gwema ukufaka usawoti lapho upheka. Khetha imikhiqizo ene-sodium ephansi.
• Ukudla okuningi okubhalwe ukuthi akunamafutha kungase kubonakale kunempilo, kodwa kungaba noshukela omningi. Funda ilebula ngokucophelela bese ukhetha ama-dessert anoshukela omncane noma izithelo ezintsha.
• Amafutha angenazo izakhamzimba eziningi, njengamafutha esundu, anamafutha agcwele, okuyinto embi empilweni yakho.Kungakhuphula amazinga e-cholesterol ye-LDL . Amafutha ane-hydrogenated, atholakala kwamanye ama-margarine nama-shortening, nawo awalungile.

Kungani kubaluleke kangaka ukudla lokhu kudla? Ukudla okunempilo kwenhliziyo kunikeza izakhamzimba ezidingwa yinhliziyo yakho. Ukudla okunempilo kunciphisa izinto ezikhulisa umfutho wegazi lakho futhi kunciphise imithambo yakho. Ukudla okunye okunezinzuzo ezifakazelwe ukudla kwaseMedithera .

4. Yehlisa i-cholesterol yakho iyonke, i-LDL (embi) cholesterol, kanye namazinga e-triglyceride.

Iphaneli ye-lipid iyisivivinyo esilinganisa izinhlobo zamafutha egazini lakho, okungukuthi i-cholesterol kanye ne-triglycerides. Ngokuvamile, zama ukugcina imiphumela yephaneli ye-lipid yakho ingaphakathi kwalezi zigaba:

• I-cholesterol ephelele: Ngaphansi kuka-200 mg/dL.
• I-cholesterol ye-LDL: Ngaphansi kuka-70 mg/dL uma unesifo senhliziyo.
• I-cholesterol ye-LDL: Ngaphansi kuka-100 mg/dL uma usengozini enkulu yesifo senhliziyo.
• I-cholesterol ye-LDL: Ngaphansi kuka-130 mg/dL kwabanye abantu.
• Ama-Triglycerides: Ngaphansi kuka-150 mg/dL.

Khuluma nodokotela wakho ngokuthi lezi zinombolo zisho ukuthini, futhi uma zingekho ezingeni elifanele, xoxani ngalokho ongakwenza ukuze uzithuthukise.

Kungani lokhu kubalulekile? I-cholesterol ye-LDL “imbi” ngoba inegalelo ekuqongeleleni kwamafutha emithanjeni yakho (i-atherosclerosis). Ngaphezu kwalokho, ososayensi bathole ukuthi amazinga aphezulu e-cholesterol iyonke kanye ne-triglyceride nawo andisa ingozi yesifo senhliziyo.

5. Khulisa amazinga akho e-cholesterol e-HDL (enhle)

Uma ukhuluma nge-cholesterol ye-HDL, zama ukuyigcina ikule mazinga alandelayo:

• Kwabesilisa: Okungenani u-45 mg/dL.
• Kwabesifazane: Okungenani 55 mg/dL.
• Kubo bonke abantu abadala, isivikelo esingcono kakhulu ezifweni zenhliziyo singaphezu kuka-60 mg/dL.

Kungani lokhu kubalulekile? I-cholesterol ye-HDL iyi-cholesterol "enhle". Isiza ukususa i-cholesterol ye-LDL embi kakhulu emzimbeni wakho. Uma amazinga akho e-HDL ephezulu, ingakuvikela ezifweni zenhliziyo. Uma amazinga akho ephansi, ingozi yakho iphakeme.

6. Lawula Umfutho Wegazi Ophakeme

Zama ukugcina umfutho wegazi lakho ungaphansi noma ungaphansi kuka-120/80 mmHg. Kodwa-ke, udokotela wakho angase alungise lo mgomo ngokusekelwe eminyakeni yakho kanye nezinye izimo zezokwelapha.

Yenza lezi zinto ukuze ulawule umfutho wegazi lakho:

• Yidla ukudla okune-sodium ephansi.
• Gcina isisindo esinempilo esikufanele.
• Nciphisa ukusetshenziswa kotshwala.
• Uma udokotela ekunike umuthi, thatha umuthi ngendlela efanele.

Kungani lokhu kubalulekile?Umfutho wegazi yingcindezi igazi lakho eliyikhipha emithanjeni yakho njalo lapho inhliziyo yakho ishaya. Lapho umfutho ukhuphuka, inhliziyo nezinso zakho kufanele zisebenze kanzima. Uma kuhlala kanje isikhathi eside, izingozi ezilandelayo ziyanda:

• Isifo senhliziyo
• Ukwehluleka kwenhliziyo
• Isifo sezinso
• Isifo sohlangothi

7. Lawula Isifo Sikashukela

Khuluma nodokotela wakho mayelana noshukela wegazi owuhlosile kanye namazinga e-hemoglobin A1C. Bese wenza uhlelo lokufinyelela lowo mgomo.

Kungani lokhu kubalulekile? Abantu abanesifo sikashukela basengozini enkulu yokuthola isifo senhliziyo. Lokhu kungenxa yokuthi isifo sikashukela sandisa ingozi yokuthola izifo ezifana nalezi:

• Umfutho wegazi ophakeme
• I-cholesterol ephezulu
• I-cholesterol ephezulu ye-LDL (embi)
• Ama-triglyceride aphezulu
• I-cholesterol ephansi ye-HDL (enhle)

8. Gcina isisindo esinempilo esikufanele.

Khuluma nodokotela wakho ngokuthi isisindo esinempilo siyini kuwe.

Ngokuvamile, khumbula le migomo:

• I-Body Mass Index (BMI) iphakathi kuka-18.5 no-24.9. (Lo mgomo we-BMI ungahluka ngokwenani labantu. Khuluma nodokotela wakho ngomgomo wakho.)
• Ububanzi besinqe bungaphansi kwamasentimitha angu-40 kwabesilisa.
• Ububanzi besinqe bungaphansi kwamasentimitha angu-35 kwabesifazane.

Kungani lokhu kubalulekile? Ukuthwala isisindo somzimba esiningi (ikakhulukazi amafutha okhalweni lwakho) kubeka ingcindezi enhliziyweni yakho nasemithanjeni yegazi. Kungaholela ezimweni ezifana nalezi:

• Umfutho wegazi ophakeme
• I-cholesterol ephezulu
• Ama-triglyceride aphezulu
• Ingozi eyengeziwe yokuba nesifo sikashukela.

9. Yiba matasa kancane usuku lonke.

Yenza umsebenzi womzimba olinganiselayo okungenani imizuzu engama-30 ngosuku, izinsuku ezinhlanu ngesonto. Lokhu kungafaka phakathi izinto ezifana nokuhamba ngokushesha noma ukubhukuda. Noma, yenza umsebenzi womzimba onamandla (njengokugijima) imizuzu engama-25 ngosuku, izinsuku ezintathu ngesonto. Ngisho noma ungakwenzi konke ngesikhathi esisodwa, kodwa ngemizuzu emincane, eyi-10-15, kusazuzisa.

Futhi, thola izindlela zokwengeza ukunyakaza okwengeziwe ohlelweni lwakho lwansuku zonke:

• Vuka njalo ngehora, welule umzimba wakho, bese uhambahamba kancane.
• Uma uyothenga, paka imoto yakho kude kancane nomnyango.
• Sebenzisa izitebhisi esikhundleni se-lifti.
• Hamba ngezinyawo esikhundleni sokushayela noma nini lapho kungenzeka.

Okubalulekile: Khuluma nodokotela wakho ngaphambi kokuqala noma yimuphi umsebenzi omusha womzimba noma ukushintsha izinga lomsebenzi wakho. Ngokuvamile, kuphephile kakhulu kuwe ukwandisa izinga lomsebenzi wakho kancane kancane.

Kungani lokhu kubalulekile?Umsebenzi womzimba ubaluleke kakhulu ekuvimbeleni izifo zenhliziyo, ngoba:

• Kuthuthukisa ukusebenza kahle kwenhliziyo yakho ekupompeni igazi emzimbeni wakho wonke.
• Kuyasiza ekuvimbeleni noma ekulawuleni izinto eziningi ezibangela isifo senhliziyo (umfutho wegazi ophakeme, i-cholesterol ephezulu, ukukhuluphala ngokweqile/ukukhuluphala ngokweqile).

10. Phuza imithi yakho njengoba uyalelwe.

Thatha umuthi wakho njengoba nje udokotela wakho ekutshela, ngesikhathi esifanele, nangokulandelana okufanele. Ukuze uthole okuningi ngemithi yakho, yithathe ngesikhathi esifanayo nsuku zonke bese ulandela noma yimiphi eminye imiyalelo.

Kungani lokhu kubalulekile? Ngezinye izikhathi, udinga imithi yokulawula izimo ezikubeka engozini, njengomfutho wegazi ophakeme noma i-cholesterol ephezulu. Uma kunjalo, khuluma nodokotela wakho mayelana nemithi oyidingayo nokuthi kungani uyidinga.

11. Uma udinga usizo, khuluma ngalo.

Uma unezithiyo zokuvimbela izifo zenhliziyo (isibonelo, ukuthola ukudla okunempilo ongakudla noma ukungabi nesikhathi sokuzivocavoca), kuwumqondo omuhle ukukhuluma nodokotela wakho ngakho. Angakudlulisela ezindaweni ezifana nalezi:

• Izinhlelo zokudla ezingeni lomphakathi noma amabhange okudla.
• Izinsizakalo zokwelulekwa.
• Ochwepheshe bezokudla.
• Izindawo ezinikeza ulwazi mayelana nokupheka nokuhlela ukudla.
• Amaqembu okusekela.

Kungani lokhu kubalulekile? Nakuba unganciphisa ingozi yakho yesifo senhliziyo ngemizamo yakho, ukufuna nje ukwenza izinguquko akwanele. Ukufinyelela okulinganiselwe kokudla okunempilo kanye nokuntuleka kwezinye izinsiza kungathinta ikhono lakho lokwenza izinqumo ezinempilo yenhliziyo.

12. Hlola udokotela okungenani kanye ngonyaka.

Hlela isikhathi sokubonana nodokotela wakho minyaka yonke. Uzohlola izimpawu zakho ezibalulekile futhi ahlole impilo yakho iyonke. Uzokutshela nokuthi kufanele uhlolwe kangaki igazi ukuze kulinganiswe i-cholesterol yakho, ushukela wegazi, kanye namanye amazinga abalulekile.

Kungani lokhu kubalulekile? Uma uya kudokotela wakho njalo, udokotela wakho angathola izimpawu zokuqala zesifo senhliziyo. Njengoba kunjalo ngezifo eziningi, uma usheshe ubanjwe yilesi sifo, kulapho amathuba okuba uthole ukwelashwa okuphumelelayo khona.

13. Lawula ukucindezeleka kwakho.

Yehlisa amazinga akho okucindezeleka ngokwenza izinto ezifana nokuzivocavoca umzimba, ukuzindla, i-yoga, noma ukulalela umculo. Lezi ezinye izindlela ezingcono kunokudla ngokweqile noma ukuphuza utshwala njengempendulo yokucindezeleka. Ukuphefumula ngokujulile nokwelula umzimba wakho kungasiza ekunciphiseni ukucindezeleka. Ukudlala nesilwane sakho imizuzu eyi-10 nakho kungasiza.

Kungani lokhu kubalulekile? Uma uzizwa ucindezelekile, umfutho wegazi lakho ungakhuphuka.

14. Lala ngokwanele.

Umuntu omdala udinga amahora ayisikhombisa kuya kwayisishiyagalolunye okulala ubusuku ngabunye. Lokhu kungaba nzima kubantu abaningi abaphila impilo ematasa. Ukuze sikusize ulale kangcono, zama ukwenza umsebenzi womzimba emini futhi ugweme ukubuka izikrini ze-elekthronikhi ngaphambi kokulala.

Kungani lokhu kubalulekile? Ukungalali ngokwanele kwandisa ingozi yokuba nezimo ezingaholela ezifweni zenhliziyo, njengesifo sikashukela, i-BMI ephezulu, kanye nomfutho wegazi ophakeme.

Ingabe isifo senhliziyo singabuyiselwa emuva noma selapheke?

Uma usunesifo semithambo yegazi yenhliziyo, awukwazi ukusibuyisela emuva. Futhi akukho ukwelashwa. Kodwa izinguquko zendlela yokuphila kanye nemithi kungasiza ekulawuleni noma ekuvimbeleni lesi sifo ukuba singabi sibi kakhulu. Ososayensi bahlala becwaninga ngemithi emisha kanye nokwelashwa. Kakade, sinesizathu sokuba nethemba:

• Kunezinto eziningi ongazenza ukuze uvimbele noma ubambezele isifo senhliziyo.
• Ukwelashwa kungakusiza uphile isikhathi eside futhi ube nempilo engcono.

Ukuvimbela isifo senhliziyo kuyinto ebaluleke kakhulu. Kodwa, ngenxa yokuthi kunezici eziyingozi ongeke ukwazi ukuzishintsha, kungase kungabi yinto engenzeka ngaso sonke isikhathi. Futhi, sonke sibhekene nokulinganiselwa emizamweni yethu.

Kubalulekile ukufunda ukuthi ungakuvimbela kanjani izifo zenhliziyo futhi uthathe izinyathelo zokwenza kanjalo. Kodwa khumbula, uma imizamo yakho emihle kakhulu ingalethi imiphumela oyifunayo, kunezindlela zokwelapha ezitholakalayo zokusiza.

Yiziphi izinto ezibangela isifo senhliziyo esingenakuzishintsha?

Kunezinto eziningi ezibangela isifo senhliziyo. Kungenzeka ukuthi uke wezwa udokotela wakho ekhuluma “ngezici ezingabangela ingozi ezingaguquki.” Lezi yizici ezingabangela ingozi ongeke ukwazi ukuzishintsha. Isibonelo, ukuguga, ukuya esikhathini, ukuba nomlando womndeni wesifo senhliziyo, noma ukuba nezimo ezithile ezingamahlalakhona.

Ngisho noma ungenakuzishintsha lezi zici eziyingozi, kubalulekile ukwazi ukuthi unazo yini. Ngoba uma lezi zici eziyingozi zihlangana, ingozi iyonke iyanda. Uma unalezi zici eziyingozi ezingaguquki, kubaluleke kakhulu ukulawula izici eziyingozi ezihlobene nendlela yakho yokuphila.

Yiziphi ezinye izimo zezokwelapha ezandisa ingozi yami yesifo senhliziyo?

Ezinye izimo zempilo zandisa ingozi yakho yesifo senhliziyo. Lezi zifaka:

• Ukushaya kwenhliziyo okungajwayelekile `(Atrial fibrillation – Afib)`
• Isifo sezinso esingamahlalakhona (CKD)
• Isifo sikashukela (zombili izinhlobo I kanye no-II – `(Isifo sikashukela – uhlobo I kanye nohlobo II)`)
• Izifo zokuvuvukala ezingamahlalakhona (isib. izifo ezizimele noma i-HIV)
• Isifo sikashukela sokukhulelwa
• Umfutho wegazi ophakeme
• I-cholesterol ephezulu
• I-cardiomyopathy ye-Peripartum
• I-Preeclampsia nezinye izinkinga zokukhulelwa ezandisa ingozi yesifo senhliziyo nemithambo yegazi esibangelwa yi-atherosclerotic
• Ukuphefumula komoya ngesikhathi sokulala
• I-dementia yemithambo yegazi

Uma unezinye zalezi zimo, khuluma nodokotela wakho ngendlela ongayinciphisa ngayo ingozi yakho yesifo senhliziyo.

Abantu abaningi banezici eziyingozi eyodwa noma ngaphezulu zesifo senhliziyo. Futhi ukwenza izinguquko endleleni yokuphila kungaba nzima. Kodwa khumbula, ngisho nezinguquko ezincane endleleni yokuphila zingenza umehluko omkhulu. Khuluma nodokotela wakho ngezinguquko ezincane nezilula ongazenza ezizoqhubeka isikhathi eside.

Ukwazi ukuthi ungavimbela noma ubambezele isifo senhliziyo kuyisizathu esinamandla sokukukhuthaza. Kodwa uma imizamo yakho emihle kakhulu ingalethi imiphumela oyifunayo, ungase uzizwe udikibele. Uma kunjalo, khuluma nodokotela wakho ngezinye izinguquko ongazizama. Futhi, buza ukuthi imithi ingasiza yini ukuvala igebe phakathi kwendawo okuyo nendawo ofuna ukuba kuyo.

Ngamafuphi, izinto okudingeka sizikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ngakho-ke kulokho esikhulume ngakho, kufanele kucace kuwe ukuthi isifo senhliziyo akuyona into yokulinda nje bese ubona.

Kunezinto ongaqala ukuzenza namuhla ukuze uvikele inhliziyo yakho!

• Yeka ukubhema ngokuphelele. Lena yinto engcono kakhulu ongayenza.
• Yamukela ukudla okunempilo. Nciphisa usawoti, ushukela, namafutha, bese udla izithelo, imifino kanye nokudla okucebile nge-fiber.
• Ukuzivocavoca. Kubaluleke kakhulu ukunyakazisa umzimba wakho kancane nsuku zonke.
• Lawula isisindo sakho.
• Gcina umfutho wegazi lakho, i-cholesterol, kanye namazinga kashukela elawulwa. Uma udinga imithi yalokhu, yithathe ngendlela efanele.
• Nciphisa ukucindezeleka.
• Bhala kahle.
• Bona udokotela okungenani kanye ngonyaka ukuze akuhlole.

Kungase kubonakale sengathi kunzima ukwenza konke lokhu ngesikhathi esisodwa. Kodwa, qala kancane. Shintsha umkhuba owodwa nje. Kuzokwenza umehluko omkhulu. Inhliziyo yakho izokubonga!