Iindlela ezili-9 zokuNciphisa umngcipheko wokuhlaselwa sisifo sentliziyo kwesibini

Umxholo

• 1. Musa ukutshaya
• 2. Lawula uxinzelelo lwegazi kunye namanqanaba e-cholesterol
• 3. Jonga kwaye ulawule isifo seswekile
• 4. Yenza umthambo rhoqo
• 5. Gcina ubunzima obuphilileyo
• 6. Yitya ukutya okusempilweni nasempilweni
• 7. Lawula uxinzelelo lwakho
• 8. Bambelela kunyango lwakho
• 9. Gcina unxibelelwano rhoqo nogqirha wakho
• Ukuthatha

Ukuchacha kwisifo sentliziyo kunokubonakala njengenkqubo ende kakhulu. Ugqirha wakho unokucebisa ukuba utshintshe yonke into, ukusuka kwinto oyityayo ukuya kwindlela yakho yesiqhelo yomzimba.

Olu tshintsho lunokuyiphucula kakhulu impilo yakho iphela kwaye, okona kubaluleke kakhulu, ukunciphisa umngcipheko wokuba nesinye isifo sentliziyo.

Nanga amanyathelo alithoba onokuwathatha ukuze uphumelele amathuba.

1. Musa ukutshaya

Ukutshaya yeyona nto iphambili kwisifo sentliziyo kwaye kufuneka kuthintelwe ngazo zonke iindleko. Ukuba uyatshaya, thetha nogqirha wakho ukuze ufumane icebo lokukunceda uyeke.

Icuba libanga amahlwili egazi, lonakalisa imithambo yegazi, kwaye linokwenza kube nzima ukuba igazi kunye neoksijini zifikelele entliziyweni nakwamanye amalungu omzimba. Inikotini iyalonyusa uxinzelelo lwegazi. Kwaye, ngelixa ulapho, hlala kude nomsi wecuba. Inokuba yingozi nokuba awutshayi.

2. Lawula uxinzelelo lwegazi kunye namanqanaba e-cholesterol

Uxinzelelo lwegazi oluphezulu, ekwabizwa ngokuba yi-hypertension, uxinzelelo lwentliziyo kunye nemithambo yegazi. Ukutshintsha indlela yokuphila njengokuzilolonga, ukulandela ukutya okunesodiyam ephantsi, kunye nokugcina ubunzima obunempilo kunokunciphisa uxinzelelo lwegazi. Ugqirha wakho unokuyalela i-beta-blockers ukuba incede.

Zimbini iintlobo zecholesterol: i-lipoproteins ezixineneyo (HDL) okanye "elungileyo" cholesterol, kunye neepoprotein ezixineneyo (LDL) okanye "ezimbi" cholesterol.

I-cholesterol embi kakhulu inyusa umngcipheko wesifo sentliziyo kunye nokunye ukuhlaselwa yintliziyo. Ugqirha wakho unokumisela imimiselo yokunciphisa izinga le-LDL. Ukuzivocavoca rhoqo kunye nokutya ukutya okunesondlo kwintliziyo kunokudlala indima ekunciphiseni uxinzelelo lwegazi kunye ne-cholesterol embi.

3. Jonga kwaye ulawule isifo seswekile

Zombini uhlobo 1 kunye nohlobo 2 lweswekile zinxulumene namanqanaba ehomoni ye-insulin. Abantu abanesifo seswekile sokuqala abayivelisi i-insulin, kanti abo bane-2 abayivelisi ngokwaneleyo i-insulin okanye bayisebenzise ngokuchanekileyo.

Zombini ezi ntlobo zesifo seswekile zandisa umngcipheko wokuhlaselwa yintliziyo kunye nokufa icala. Ukuba unesifo seswekile, ukusilawula ngamayeza, ukuzilolonga, kunye notshintsho kwindlela otya ngayo kubalulekile ekunciphiseni amathuba okuhlaselwa sisifo sentliziyo okwesibini.

4. Yenza umthambo rhoqo

Nokuba uyahamba, ubaleka, ubaleka, ujikeleza, okanye udanse, ukuzilolonga rhoqo kwentliziyo yakho komeleza intliziyo yakho, kwaye kwehlise inqanaba le-LDL noxinzelelo lwegazi. Ikwanceda ukunciphisa uxinzelelo, ukonyusa amandla akho, kunye nokunceda kulawulo lobunzima.

Ngeziphumo ezintle ezininzi, ayimangalisi into yokuba iAmerican Heart Association icebise ubuncinci imizuzu eli-150 ngeveki yomthambo olinganiselweyo okanye imizuzu engama-75 ngeveki yomthambo onamandla - malunga nemizuzu engama-30 ngosuku. Ngaphambi kokuba uqalise irejimeni yokuzivocavoca, qiniseka ukufumana imvume yomboneleli wakho wezempilo.

5. Gcina ubunzima obuphilileyo

Ukuthwala ubunzima obongezelelweyo kufuna ukuba intliziyo yakho isebenze nzima kwaye ingasebenzi kakuhle. Nokuba awunazo ezinye izinto ezinobungozi, amanqatha omzimba angaphezulu akubeka emngciphekweni omkhulu wokuhlaselwa sisifo sentliziyo. Thetha nogqirha wakho ukuba unengxaki yokunciphisa umzimba. Banokucebisa ngenkqubo yokulahleka kwesisindo okanye isicwangciso sonyango ukukunceda utshintshe isimilo esingafanelekanga.

6. Yitya ukutya okusempilweni nasempilweni

Ukutya okuphezulu kunamafutha athambileyo kunye nokuhambisa kunokubangela ukuba i-plaque yakhe kwimithambo yakho. Olu lwakhiwo lucothisa okanye luthintele ukuphuma kwegazi entliziyweni yakho kwaye kunokubangela isifo sentliziyo okanye ukusilela kwentliziyo.

Ngokunciphisa amanqatha agcweleyo kunye namafutha athambileyo, ungalinciphisa inqanaba lakho le-cholesterol embi. Guqula ukutya okutyayo ukuze ufake inyama ebomvu ebomvu, ityuwa, iswekile, kunye neemveliso zobisi ezinamafutha aphezulu. Yongeza kwiziqhamo ezininzi, imifuno, kunye neeproteni ezinqinileyo.

7. Lawula uxinzelelo lwakho

Emva kokuhlaselwa yintliziyo, kuyinto eqhelekileyo kuwe ukuba ube novakalelo olwahlukileyo.

Unokuziva udandathekile, ngakumbi ukuba ukufumanisa kunzima ukuziqhelanisa notshintsho kwindlela ophila ngayo. Unganexhala lokuhlaselwa sisifo sentliziyo kwaye uzive ucaphuka msinya. Xoxa ngokutshintsha kwemozulu kunye nogqirha kunye nosapho, kwaye ungoyiki ukucela uncedo.

8. Bambelela kunyango lwakho

Emva kokuhlaselwa yintliziyo, ugqirha wakho uya kukuyalela unyango ukuthintela olunye uhlaselo lwentliziyo. Kubalulekile ukuba unamathele kunyango ukuze uzigcine usempilweni.

Olunye unyango onokuthi ulunikwe zezi:

• Beta-iibhlokhi. Oku kunyanga uxinzelelo lwegazi kunye nezinye iimeko zentliziyo ngokunciphisa ukubetha kwentliziyo kunye nomthwalo wentliziyo.
• I-Antithrombotics (ii-antiplatelets / anticoagulants). Oku kunceda ukuthintela amahlwili egazi. Oku kuhlala kumiselwe ukuba ubunokufumana inkqubo yentliziyo efana ne-angioplasty okanye ufumane i-stent.
• I-Angiotensin-eguqula i-enzyme (ACE) inhibitors. La mayeza anyanga uxinzelelo lwegazi kunye nokusilela kwentliziyo ngokungenelela kwimveliso yomzimba ye-angiotensin, ikhemikhali emzimbeni ebangela ukuba imithambo iqine.
• Iingxelo. La mayeza anceda inkqubo yomzimba kunye nokususa i-cholesterol embi. Oku akwehlisi kuphela i-cholesterol, kodwa kukwakhusela ulwelo lwangaphakathi lwemithambo.

Ugqirha wakho uya kuthatha isigqibo sokuba loluphi unyango olulungele wena ngokusekwe kwimeko yakho.

9. Gcina unxibelelwano rhoqo nogqirha wakho

Ugqirha wakho akakwazi ukujonga inkqubela yakho kwaye enze uhlengahlengiso oluyimfuneko ukuba abazi ukuba kuqhubeka ntoni. Gcina konke ukuqeshwa kwakho okucwangcisiweyo, kwaye uqiniseke ukuba ugqirha wakho uyayazi inkqubela yakho okanye nakuphi na ukubuyela umva, ngakumbi ukuba uva iintlungu. Unxibelelwano oluvulekileyo nolunyanisekileyo lungundoqo ekuthinteleni isehlo sesibini sentliziyo.

Ukuthatha

Unamandla nezixhobo zokunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo okwesibini - zisebenzise! Olu tshintsho aluzukunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo okwesibini, kodwa luya kunceda ekunciphiseni amaxhala akho malunga nesinye isiganeko. Kwaye, baya kukunceda ujongeke kwaye uzive ungcono ngokubanzi.