Ukufundwa koxinzelelo lwegazi

Umxholo

• Yintoni ufundo oluqhelekileyo?
• Uxinzelelo lwegazi oluphakamileyo
• Uxinzelelo lwegazi: Inqanaba 1
• Uxinzelelo lwegazi: Inqanaba 2
• Indawo yengozi
• Amanyathelo othintelo
• Ukunciphisa ukutya kwe-sodium
• Ukunciphisa ukutya kwe-caffeine
• Ukuzivocavoca
• Ukugcina ubunzima obusempilweni
• Ukulawula uxinzelelo
• Ukunciphisa ukuselwa kotywala kunye nokuyeka ukutshaya
• Uxinzelelo lwegazi olusezantsi kakhulu
• Yise kude

Athetha ntoni amanani?

Wonke umntu angathanda ukuba noxinzelelo lwegazi. Kodwa kuthetha ntoni kanye kanye oko?

Xa ugqirha wakho ethatha uxinzelelo lwegazi, lubonakaliswa njengomlinganiso ngamanani amabini, ngenani elinye ngaphezulu (systolic) kunye nelinye emazantsi (diastolic), njengeqhekeza. Umzekelo, 120/80 mm Hg.

Inani eliphezulu libhekisa kwinani loxinzelelo kwimithambo yakho ngexesha lokuncipha kwentliziyo yakho yemisipha. Oku kubizwa ngokuba luxinzelelo lwe-systolic.

Inombolo engezantsi ibhekisa kuxinzelelo lwegazi xa intliziyo yakho iphakathi kwezixhobo. Oku kubizwa ngokuba luxinzelelo lwe-diastolic.

Omabini la manani abalulekile ekumiseleni imeko yempilo yentliziyo yakho.

Amanani amakhulu kunoluhlu olufanelekileyo abonisa ukuba intliziyo yakho isebenza nzima ukupompa igazi kuwo wonke umzimba wakho.

Yintoni ufundo oluqhelekileyo?

Ukufunda okuqhelekileyo, uxinzelelo lwegazi kufuneka lubonise inani eliphezulu (uxinzelelo lwe-systolic) oluphakathi kwama-90 nangaphantsi kwama-120 kunye nenombolo engezantsi (uxinzelelo lwe-diastolic) oluphakathi kwama-60 nangaphantsi kwama-80. I-American Heart Association (AHA) iqwalasela igazi Uxinzelelo lokuba ngaphakathi kuluhlu oluqhelekileyo xa zombini iinombolo zakho ze-systolic kunye ne-diastolic zikuluhlu.

Uxinzelelo lwegazi kufundwa kuboniswe kwiimilimitha ze-mercury. Eli candelo lishunqulelwe njenge-mm Hg. Ukufunda okuqhelekileyo kuya kuba nayiphi na uxinzelelo lwegazi ngaphantsi kwe-120/80 mm Hg nangaphezulu kwe-90/60 mm Hg kumntu omdala.

Ukuba ukuluhlu oluqhelekileyo, akukho nongenelelo lonyango olufunekayo. Nangona kunjalo, kuya kufuneka ugcine indlela yokuphila esempilweni kunye nobunzima obunempilo ukukunceda ukuthintela uxinzelelo lwegazi ekuphuculweni. Ukuzilolonga rhoqo kunye nokutya okusempilweni nako kunokunceda. Kuya kufuneka ukhumbule nangakumbi indlela ophila ngayo ukuba uxinzelelo lwegazi lusebenza kusapho lwakho.

Uxinzelelo lwegazi oluphakamileyo

Amanani angaphezulu kwe-120/80 mm Hg yiflegi ebomvu ekufuneka uyenzile kwimikhwa esempilweni yentliziyo.

Xa uxinzelelo lwakho lwe-systolic luphakathi kwe-120 kunye ne-129 mm Hg kwaye uxinzelelo lwakho lwe-diastolic lungaphantsi kwama-80 mm Hg, oko kuthetha ukuba ulonyusile uxinzelelo lwegazi.

Nangona la manani engathathelwa ngqalelo kwezobuchwephesha uxinzelelo lwegazi, uphume kuluhlu oluqhelekileyo. Uxinzelelo lwegazi oluphakamileyo lunethuba elihle lokujika lube luxinzelelo oluphezulu lwegazi, okubeka emngciphekweni owandayo wesifo sentliziyo kunye nokubetha.

Akukho mayeza ayimfuneko ekunyuseni uxinzelelo lwegazi. Kodwa oku kulapho kuya kufuneka ukhethe indlela yokuphila esempilweni. Ukutya okunokulinganisela kunye nokuzilolonga rhoqo kunokunceda ukuthoba uxinzelelo lwegazi kuluhlu olusempilweni kunye nokunceda ukuthintela uxinzelelo lwegazi oluphezulu ekubeni lukhule lube luxinzelelo olupheleleyo.

Uxinzelelo lwegazi: Inqanaba 1

Uya kufunyaniswa unoxinzelelo oluphezulu lwegazi ukuba uxinzelelo lwegazi lwakho lwe-systolic lufikelela phakathi kwe-130 kunye ne-139 mm Hg, okanye ukuba uxinzelelo lwegazi lwakho lwe-diastolic lufikelela phakathi kwe-80 kunye ne-89 mm Hg. Oku kuthathwa njengenqanaba 1 lwexinzelelo lwegazi.

Nangona kunjalo, i-AHA iqaphela ukuba ukuba ufunda kube kanye kuphela oku kuphakamileyo, ngekhe ube noxinzelelo lwegazi. Yintoni emisela ukuxilongwa koxinzelelo lwegazi nangaliphi na inqanaba ngumndilili wamanani akho kwisithuba sexesha.

Ugqirha wakho unokukunceda ukulinganisa kunye nokulandelela uxinzelelo lwegazi ukuqinisekisa ukuba liphezulu kakhulu. Kuya kufuneka uqale ukuthatha amayeza ukuba uxinzelelo lwegazi aluphucuki emva kwenyanga enye yokulandela indlela yokuphila esempilweni, ngakumbi ukuba sele usemngciphekweni omkhulu wesifo sentliziyo. Ukuba usemngciphekweni omncinci, ugqirha wakho unokufuna ukulandela kwiinyanga ezintathu ukuya kwezintandathu emva kokuba uthathe imikhwa esempilweni.

Ukuba uneminyaka engama-65 okanye ngaphezulu kwaye usempilweni ngenye indlela, ugqirha wakho uya kuncoma unyango kunye notshintsho kwindlela yokuphila xa uxinzelelo lwegazi lwakho lwe-systolic lungaphezulu kwe-130 mm Hg. Unyango lwabantu abadala abangama-65 nangaphezulu abaneengxaki ezibonakalayo zempilo kufuneka lwenziwe kwimeko-nge-imeko.

Ukunyanga uxinzelelo lwegazi kubantu abadala kubonakala ngathi kunciphisa iingxaki zememori kunye nesifo sengqondo esixhalabisayo.

Uxinzelelo lwegazi: Inqanaba 2

Inqanaba 2 uxinzelelo lwegazi oluphezulu lubonisa imeko enzima ngakumbi. Ukuba ukufundwa koxinzelelo lwegazi kubonisa inani eliphezulu le-140 okanye ngaphezulu, okanye inani elingaphantsi lama-90 okanye ngaphezulu, kuthathwa njengesigaba 2 soxinzelelo lwegazi.

Kule nqanaba, ugqirha wakho uya kuncomela enye okanye ngaphezulu amayeza okugcina uxinzelelo lwegazi phantsi kolawulo. Kodwa akufuneki uxhomekeke kuphela kumayeza ukunyanga uxinzelelo lwegazi. Indlela yokuphila ibaluleke kakhulu kwinqanaba 2 njengoko kunjalo nakwamanye amanqanaba.

Amanye amayeza anokuncedisa indlela yokuphila esempilweni ibandakanya:

• I-ACE inhibitors ukuvimba izinto eziqinisa imithambo yegazi
• i-alpha-blockers esetyenziselwa ukuphumla kwemithambo
• beta-blockers ukunciphisa ukubetha kwentliziyo kunye nezinto zebhloko eziqinisa imithambo yegazi
• i-calcium channel blocker yokuphumla kwimithambo yegazi kunye nokunciphisa umsebenzi wentliziyo
• I-diuretics ukunciphisa inani lamanzi emzimbeni wakho, kubandakanywa nemithambo yegazi

Indawo yengozi

Uxinzelelo lwegazi elingaphezulu kwe-180/120 mm Hg lubonisa ingxaki enkulu yezempilo. I-AHA ibhekisa kule milinganiselo iphakamileyo "njengengxaki yoxinzelelo lwegazi." Uxinzelelo lwegazi kolu luhlu lufuna unyango olukhawulezileyo nokuba akukho zimpawu zihamba nazo.

Kuya kufuneka ufumane unyango olungxamisekileyo ukuba unoxinzelelo lwegazi kolu luhlu, olunokuhamba neempawu ezinje:

• iintlungu zesifuba
• ukuqhawukelwa ngumphefumlo
• utshintsho olubonakalayo
• iimpawu zokubetha, njengokukhubazeka okanye ukulahleka kolawulo lwe-muscle ebusweni okanye ekupheleni
• igazi kumchamo wakho
• isiyezi
• intloko ebuhlungu

Nangona kunjalo, ngamanye amaxesha ufundo oluphezulu lunokwenzeka okwethutyana kwaye emva koko iinombolo zakho ziya kubuyela esiqhelweni. Ukuba uxinzelelo lwegazi lukule nqanaba, ugqirha wakho uya kuthatha ufundo lwesibini emva kokuba kudlule imizuzu embalwa. Ukufunda okwesibini okuphezulu kubonisa ukuba uyakufuna unyango nokuba kungangoko kunokwenzeka okanye kwangoko kuxhomekeke ekubeni unazo naziphi na iimpawu ezichazwe ngasentla.

Amanyathelo othintelo

Nokuba unamanani aphilileyo, kuya kufuneka uthathe amanyathelo othintelo ukugcina uxinzelelo lwegazi kuluhlu oluqhelekileyo. Oku kunokukunceda ukunciphisa umngcipheko wokufumana uxinzelelo lwegazi, isifo sentliziyo kunye nokubetha.

Njengoko uneminyaka yobudala, ukuthintela kubaluleke ngakumbi. Uxinzelelo lwe-Systolic ludla ngokunyuka xa sele umdala kune-50, kwaye kukude ekuqikeleleni umngcipheko wesifo sentliziyo kunye nezinye iimeko. Iimeko ezithile zempilo, ezinje ngesifo seswekile kunye nesifo sezintso, nazo zinokudlala indima. Thetha nogqirha wakho malunga nendlela onokuyilawula ngayo impilo yakho iphela ukunceda ukuthintela ukuqala koxinzelelo lwegazi.

Amanyathelo alandelayo othintelo anokunceda ukunciphisa okanye ukuthintela uxinzelelo lwegazi oluphezulu:

Ukunciphisa ukutya kwe-sodium

Ukunciphisa ukutya kwakho isodium. Abanye abantu banovelwano kwiziphumo zesodiyam. Aba bantu akufuneki batye ngaphezulu kwe-2,300 mg ngosuku. Abantu abadala esele benesifo soxinzelelo lwegazi banokufuna ukunciphisa umyinge wabo we-sodium ukuya kwi-1,500 mg ngosuku.

Kungcono uqale ngokungafaki ityuwa kukutya kwakho, okunokwandisa ukutya kwakho isodium. Ukunciphisa ukutya okucutshungulwayo ngokunjalo. Uninzi loku kutya kuphantsi ngokwexabiso lesondlo ngelixa kuphezulu kumanqatha kunye nesodiyam.

Ukunciphisa ukutya kwe-caffeine

Nciphisa ukutyiwa kwecaffeine. Thetha nogqirha wakho ukuze ubone ukuba ubuzaza be-caffeine budlala indima ekufundweni koxinzelelo lwegazi.

Ukuzivocavoca

Zilolonge rhoqo. Ukungqinelana kubalulekile ekufundeni uxinzelelo lwegazi olusempilweni. Kungcono usebenzise imizuzu engama-30 yonke imihla kunokusebenza iiyure ezimbalwa kuphela ngeempelaveki. Zama le yoga yesiqhelo ukuthoba uxinzelelo lwegazi.

Ukugcina ubunzima obusempilweni

Ukuba sele unesisindo esisempilweni, sigcine. Okanye unciphise umzimba xa kukho imfuneko. Ukuba ukutyeba kakhulu, ukuphulukana neepawundi ezi-5 ukuya kwezi-10 kunokwenza igalelo kufundo loxinzelelo lwegazi.

Ukulawula uxinzelelo

Lawula amanqanaba akho oxinzelelo. Ukuzilolonga ngokuphakathi, iyoga, okanye iiseshoni zokucamngca zemizuzu eli-10 zinokunceda. Jonga ezi ndlela zilula zilishumi zokunciphisa uxinzelelo lwakho.

Ukunciphisa ukuselwa kotywala kunye nokuyeka ukutshaya

Nciphisa ukuselwa kotywala. Kuxhomekeka kwimeko yakho, kungafuneka uyeke ukusela ngokupheleleyo. Kwakhona kubalulekile ukuyeka okanye ukuyeka ukutshaya. Ukutshaya kuyingozi enkulu kwintliziyo yakho.

Uxinzelelo lwegazi olusezantsi kakhulu

Uxinzelelo lwegazi oluphantsi yaziwa ngokuba yi-hypotension. Kubantu abadala, uxinzelelo lwegazi lokufunda i-90/60 mm Hg okanye ngezantsi kuhlala kuthathwa njenge-hypotension. Oku kunokuba yingozi kuba uxinzelelo lwegazi olusezantsi kakhulu aluniki umzimba nentliziyo yakho igazi elaneleyo leoksijini.

Ezinye zezinto ezinokubangela i-hypotension zingabandakanya:

• iingxaki zentliziyo
• ukuphelelwa ngamanzi emzimbeni
• ukukhulelwa
• ukopha
• usulelo olunzima (septicemia)
• I-anaphylaxis
• ukungondleki
• iingxaki ze-endocrine
• amayeza athile

Uxinzelelo lwengqondo luhlala luhamba nobunzima okanye isiyezi. Thetha nogqirha wakho ukuze ufumane unobangela woxinzelelo lwegazi oluphantsi kunye nento onokuyenza ukuyinyusa.

Yise kude

Ukugcina uxinzelelo lwegazi kuluhlu oluqhelekileyo kubalulekile ekuthinteleni iingxaki, ezinjengesifo sentliziyo kunye nokubetha. Ukudityaniswa kwendlela yokuphila esempilweni kunye namayeza anokunceda ukunciphisa uxinzelelo lwegazi. Ukuba utyebe kakhulu, ukunciphisa umzimba kubalulekile ekugcineni amanani akho ezantsi.

Khumbula ukuba ukufunda uxinzelelo lwegazi olunye akuyomfuneko ukuba uhlele impilo yakho. Umndilili wokufundwa koxinzelelo lwegazi oluthathe ixesha lolona luchanekileyo. Yiyo loo nto ihlala ilungile ukuba uxinzelelo lwegazi lwakho luthathwe yingcali yezempilo okungenani kanye ngonyaka. Unokufuna ukukhangelwa rhoqo ukuba ukufundwa kwakho kuphezulu.