Indlela yokuthintela isifo sentliziyo

Umxholo

• Isishwankathelo
• Zintoni izinto ezinobungozi besifo sentliziyo endingenakuzitshintsha?
• Ndingenza ntoni ukunciphisa umngcipheko wesifo sentliziyo?

Isishwankathelo

Isifo sentliziyo sesona sizathu siphambili sokufa kwabantu eMelika. Ikwangunobangela ophambili wokukhubazeka. Zininzi izinto ezinokuphakamisa umngcipheko wesifo sentliziyo. Zibizwa ngokuba yimingcipheko. Ezinye zazo awukwazi ukuzilawula, kodwa zininzi onokuzilawula. Ukufunda ngabo kunokunciphisa umngcipheko wesifo sentliziyo.

Zintoni izinto ezinobungozi besifo sentliziyo endingenakuzitshintsha?

• Ubudala. Umngcipheko wesifo sentliziyo uyanda njengoko usiya ukhula. Amadoda aneminyaka engama-45 nangaphezulu kunye nabasetyhini abaneminyaka engama-55 nangaphezulu banomngcipheko omkhulu.


• Ngesondo. Ezinye izinto ezinobungozi zinokuchaphazela umngcipheko wesifo sentliziyo ngokwahlukileyo kubafazi kunamadoda. Umzekelo, i-estrogen ibonelela abasetyhini ukhuseleko kwisifo sentliziyo, kodwa isifo seswekile sonyusa umngcipheko wesifo sentliziyo ngakumbi kwabasetyhini kunamadoda.


• Uhlanga okanye ubuhlanga. Amanye amaqela anobungozi obuphezulu kunamanye. Abantu base-Afrika baseMelika basengozini enkulu kunabamhlophe ukuba babe nesifo sentliziyo, ngelixa ama-Hispanic aseMelika mancinci amathuba okuba abenaso. Amanye amaqela aseAsia, anjengeAsia zaseMpuma, anamaqondo asezantsi, kodwa abaseAsia baseMzantsi banamazinga aphezulu.


• Imbali yosapho. Unomngcipheko omkhulu xa unelungu losapho elisondeleyo elalinesifo sentliziyo lisencinci.

Ndingenza ntoni ukunciphisa umngcipheko wesifo sentliziyo?

Ngethamsanqa, zininzi izinto onokuzenza ukunciphisa amathuba okuba ufumane isifo sentliziyo:

• Lawula uxinzelelo lwegazi. Uxinzelelo lwegazi oluphezulu ngumngcipheko omkhulu wesifo sentliziyo. Kubalulekile ukuba uxinzelelo lwegazi lwakho luhlolwe rhoqo-ubuncinci kanye ngonyaka kubantu abadala, kwaye rhoqo ukuba unoxinzelelo oluphezulu lwegazi. Thatha amanyathelo, kubandakanya utshintsho kwindlela yokuphila, ukunqanda okanye ukulawula uxinzelelo lwegazi.


• Gcina amanqanaba akho e-cholesterol kunye ne-triglyceride phantsi kolawulo. Amanqanaba aphezulu e-cholesterol anokuvala imithambo yakho kwaye inyuse umngcipheko wesifo semithambo kunye nokuhlaselwa sisifo sentliziyo. Ukutshintsha indlela yokuphila kunye namayeza (ukuba ayimfuneko) angathoba i-cholesterol yakho. I-Triglycerides lolunye uhlobo lwamafutha egazini. Amanqanaba aphezulu e-triglycerides anokuphakamisa umngcipheko wesifo se-coronary disease, ngakumbi kubafazi.


• Hlala kubunzima obusempilweni. Ukutyeba kakhulu okanye ukutyeba kakhulu kunokwandisa umngcipheko wesifo sentliziyo. Oku ikakhulu kungenxa yokuba zinxulunyaniswe nezinye izifo ezinesifo sentliziyo, kubandakanya i-cholesterol ephezulu yegazi kunye namanqanaba e-triglyceride, uxinzelelo lwegazi kunye neswekile. Ukulawula ubunzima bakho kunokunciphisa le mngcipheko.


• Yitya ukutya okusempilweni. Zama ukunciphisa amafutha amaninzi, ukutya okuphezulu kwi-sodium, kunye neeshukela ezongeziweyo. Yitya iziqhamo ezitsha, imifuno, kunye neenkozo. Ukutya kwe-DASH ngumzekelo wesicwangciso sokutya esinokukunceda ukunciphisa uxinzelelo lwegazi kunye ne-cholesterol, izinto ezimbini ezinokunciphisa umngcipheko wesifo senhliziyo.


• Yenza umthambo rhoqo. Ukuzivocavoca kunezibonelelo ezininzi, kubandakanya ukomeleza intliziyo yakho kunye nokuphucula ukujikeleza kwakho. Inokukunceda ugcine ubunzima obunempilo kunye ne-cholesterol esezantsi kunye noxinzelelo lwegazi. Zonke ezi zinokunciphisa umngcipheko wesifo sentliziyo.


• Nciphisa utywala. Ukusela kakhulu utywala kunokunyusa uxinzelelo lwegazi. Idibanisa iikhalori ezingaphezulu, ezinokubangela ukutyeba. Zombini ezi zinto ziphakamisa umngcipheko wesifo sentliziyo. Amadoda akufuneki abe neziselo ezinxilisayo ezingaphezu kwesibini ngosuku, kwaye abafazi akufuneki babe ngaphezulu kwesinye.


• Musa ukutshaya. Ukutshaya icuba kunyusa uxinzelelo lwegazi kwaye kukubeka emngciphekweni omkhulu wokuhlaselwa sisifo sentliziyo kunye nokufa icala. Ukuba awutshayi, sukuqala. Ukuba uyatshaya, ukuyeka ukuwunciphisa umngcipheko wesifo sentliziyo. Ungathetha nomboneleli wakho wezoncedo ngoncedo ekufumaneni eyona ndlela ingcono yokuba uyeke.


• Lawula uxinzelelo. Uxinzelelo lunxulunyaniswa nesifo sentliziyo ngeendlela ezininzi. Inokunyusa uxinzelelo lwegazi. Uxinzelelo olugqithisileyo lunokuba "sisiphumo" sokuhlaselwa sisifo sentliziyo. Kwakhona, ezinye iindlela eziqhelekileyo zokuhlangabezana noxinzelelo, njengokutya kakhulu, ukusela kakhulu, kunye nokutshaya, ayilunganga entliziyweni yakho. Ezinye iindlela zokunceda ukulawula uxinzelelo lwakho kubandakanya ukuzivocavoca, ukumamela umculo, ukugxila kwinto ezolileyo okanye eluxolweni, kunye nokucamngca.


• Ukulawula isifo seswekile. Ukuba nesifo seswekile kuwuphinda kabini umngcipheko wesifo sentliziyo seswekile.Kungenxa yokuba ekuhambeni kwexesha, iswekile ephezulu yegazi kwisifo seswekile inokonakalisa imithambo yakho yegazi kunye nemithambo-luvo elawula intliziyo kunye nemithambo yegazi. Ke, kubalulekile ukuvavanyelwa isifo seswekile, kwaye ukuba unayo, ukuyigcina iphantsi kolawulo.


• Qiniseka ukuba ulala ngokwaneleyo. Ukuba awulali ngokwaneleyo, uphakamisa umngcipheko woxinzelelo lwegazi oluphezulu, ukutyeba kakhulu kunye nesifo seswekile. Ezo zinto zintathu zinokuphakamisa umngcipheko wesifo sentliziyo. Uninzi lwabantu abadala ludinga ukulala iiyure ezisi-7 ukuya kwezi-9 ngobusuku ngabunye. Qinisekisa ukuba unemikhwa elungileyo yokulala. Ukuba unengxaki yokulala rhoqo, nxibelelana nomboneleli wakho wezempilo. Enye ingxaki, ukulala nokuphefumula, kubangela ukuba abantu bayeke ukuphefumla amaxesha amaninzi ngexesha lokulala. Oku kuphazamisa ukukwazi kwakho ukuphumla kwaye kunokunyusa umngcipheko wesifo sentliziyo. Ukuba ucinga ukuba ungayifumana, cela ugqirha wakho malunga nesifundo sokulala. Kwaye ukuba ngaba une-apnea yokulala, qiniseka ukuba uyalufumana unyango.

• Iipateni zokulala ezingalunganga zinokunyusa umngcipheko wesifo sentliziyo kubantu abadala
• I-NIH yoFundo lweeTeksi zoQeqesho ngeeNkqubo zeMfono ukuphucula impilo yentliziyo