Momwe mungachepetse kuthamanga kwa magazi mwachangu komanso mwachilengedwe

Maphunziro a Zaumoyo

Wina akakhala ndi kuthamanga kwa magazi, komwe kumatchedwanso kuthamanga kwa magazi, zikutanthauza kuti magazi awo akupopa mwamphamvu kwambiri motsutsana ndi makoma a mitsempha. Vutoli limatha kudzetsa matenda amtima, sitiroko, kapena matenda ena amtima. Kuthamanga kwa magazi kumakhala kofala kwambiri ku United States. Anthu opitilira 103 miliyoni mdzikolo ali nawo-ndipo ambiri sadziwa kuti awo ndi okwera kwambiri, chifukwa atha kukhala opanda chizindikiro, atero a John Osborne, MD, director of the cardiology at LowT Center / HerKare ndikudzipereka ku American Heart Association (AHA).

Chifukwa chomwe anthu ambiri sakudziwa? Nthawi zambiri pamakhala zisonyezo zochepa kapena zochepa zomwe zimakhudzana ndi kuthamanga kwa magazi, atero a Sondra DePalma, othandizira dokotala wa mtima PinnacleHealth CardioVascular Institute yokhala ndi UPMC Pinnacle ku Harrisburg, Pennsylvania, ndichifukwa chake amatchedwa 'wakupha mwakachetechete.'

Ngati mukuganiza momwe mungachepetse kuthamanga kwa magazi, mwamwayi, pali njira zachilengedwe zochitira izi ndi chakudya choyenera komanso kusintha kwa moyo wathanzi.

Kodi kuthamanga magazi ndi chiyani?

Kuwerenga bwino kwa kuthamanga kwa magazi komwe kumatengedwa atakhala pansi, ndi khofu la magazi - kuyenera kukhala 120/80. Nambala yoyamba ndi systolic magazi (kuthamanga komwe mtima wanu umagwiritsa ntchito mukamenya), ndipo yachiwiri ndi diastolic magazi (kuchuluka kwa mitsempha yomwe ili mumitsempha yanu pakati pa kugunda kwamtima). Chilichonse chopitilira chimenecho chimawerengedwa kuti ndichokwera kapena chachikulu.

Ziwerengerozi zimagwiranso ntchito kwa akuluakulu azaka zopitilira 18, Dr. Osborne akuti. Anatinso zaka makumi angapo zapitazo, kuchuluka kwa kuthamanga kwa magazi kumasiyana malinga ndi msinkhu, kuletsa anthu ena omwe akukakamirabe mpaka pano. Koma zenizeni, zonse ndizoyimira 120/80.

Matenda oopsa kwambiri kunja kwake ali mwa akuluakulu, akutero. Imadziyimira pawokha msinkhu. Zilibe kanthu kuti ndinu 21 kapena 81. Manambalawa ndi ofanana.

Kwa akuluakulu, ndiye. Kwa ana, ndizosiyana pang'ono. Manambala othamangitsa magazi amatengera kuchuluka kwa anthu komanso zaka, ndipo amakhala otsika poyerekeza ndi achikulire. Palibe malangizo okhazikika a ana, koma zowonadi ngati mungakumane ndi mwana yemwe mobwerezabwereza amakhala ndi zipsinjo zamagazi zomwe zitha kukhala zazikulu malinga ndi gulu la achikulire, ndizokwera, Dr. Osborne akufotokoza.

Kodi kuthamanga kwa magazi ndi koopsa bwanji?

Malinga ndi manambala enieni a kuthamanga kwa magazi, American Heart Association ndi American College of Cardiology adatulutsa malangizo osinthidwa mu Novembala 2017. Itha kugawidwa m'magulu awiri: okwera komanso okwera.

Kuthamanga kwa magazi kumayambira 121/80 mpaka 129/80. Nthawi zambiri sichichiritsidwa, koma imakhala ngati chenjezo kuti ikuyenera kuyang'aniridwa ndipo wodwalayo angawone momwe angachepetse kuthamanga kwa magazi posintha zina ndi zina pamoyo wawo.

Kuthamanga kwa magazi kumayambira 130/80 kapena kupitilira-ndiye gawo loyamba. Gawo lachiwiri, kapena digiri yoyipitsitsa, ndi 140/90 ndi pamwambapa. Ngati malire apamwamba a kuthamanga kwa magazi amakhala opitilira 180, ndipamene amayamba kukhala owopsa kwenikweni, kukulitsa mwayi wopwetekedwa mtima msanga, kulephera kwa mtima, kapena stroke.

Kodi ndingadye chiyani kuti ndichepetse kuthamanga kwa magazi?

Palidi zakudya zinazake zopangira thanzi la mtima zotchedwa DASH Diet. Zimayimira njira zopezera zakudya zothetsera matenda oopsa ndipo zidapangidwa ndi National Institutes of Health. Kutsata Zakudya Zakudya (zomwe ndizofunikira kwambiri kuzakudya zaku Mediterranean zomwe zili ndi mkaka wochepa kwambiri wowonjezera) zitha kuchepetsa kuthamanga kwa magazi mofanana ndi kumwa mapiritsi, Dr. Osborne akuti. Imawonetsa zakudya zomwe zili ndi magnesium yambiri, potaziyamu, ndi calcium, pomwe zimachepetsa mchere komanso kudya kwa sodium. Nazi zina mwazomwe mungadye pazakudya.

• Zipatso
• Masamba
• Mbewu zonse
• Zolemba
• Nthochi
• Sipinachi
• Mtedza ndi mbewu
• Kefir
• Chokoleti chakuda pang'ono

Zina mwazinthu zofunika kuzichotsa ndi sodium yochulukirapo (yesetsani kuchepetsa kudya kwa sodium pafupifupi 1,000 mg patsiku, Dr. DePalma akuti), zakudya zopangidwa, shuga, zokometsera (zomwe nthawi zambiri zimakhala zodzaza ndi mchere ndi shuga), mkate, ndi tchizi.

Vinyo wosasa wa Apple cider wakhala akunenedwa kuti ndi njira yothanirana ndi kuthamanga kwa magazi, koma Dr. Izi zikunenedwa, sakutsutsana ndi odwala omwe akuyesera-ngati muwona kuti kumwa apulo cider viniga tsiku lililonse kumapangitsa kuti magazi azikhala ochepa, ndiye kuti pitirizani kutero. Zomwezo ndi zakumwa zoledzeretsa ndi zakumwa tiyi, bola ngati mukumwa pang'ono.

Anthu omwe amamwa pang'ono, motero chimodzi kapena ziwiri, atha kuwona zochepa pamatenda amtima ndipo atha kuchepa magazi, Dr. Osborne akufotokoza. Komabe, ngati mumamwa china choposa apo, zimawonjezera kuthamanga kwa magazi.

Caffeine imatha kukhala ndi zotsatira zofananira. Alidi vasodilator pamlingo winawake, akutero, chifukwa chake zomwe zimachitika kwa wodwala aliyense ndizosintha, popanda chifukwa chokweza kapena kutsitsa kuthamanga kwa magazi. Chidziwitso: Vasodilator imakulitsa kuthamanga kwa magazi potsegula mitsempha yamagazi.

Kodi chowonjezera chachilengedwe chabwino kwambiri cha kuthamanga kwa magazi ndi chiani?

Maminiti atatu akuluakulu amagwiritsidwa ntchito pochepetsa kuthamanga kwa magazi. Ngati mukutsatira chakudya chopatsa thanzi pamtima, mumatha kupeza zokwanira kuchokera pachakudya chanu-koma kwa anthu omwe ali ndi vuto losadya bwino, kuwonjezera kungakhale lingaliro labwino. Yesani izi:

• Calcium
• Mankhwala enaake a
• Potaziyamu *

* Ena angakulimbikitseni kumwa potaziyamu, koma ndikofunikira kwambiri kuti muyeso wanu wa potaziyamu musanatero. Potaziyamu wochuluka amatha kukhala ndi zotsatira zoyipa.

Yesani khadi ya kuchotsera ya SingleCare

Kodi ndingatani kuti ndichepetse kuthamanga kwa magazi?

Nayi njira yochepetsera kuthamanga kwa magazi ndikusintha kwamachitidwe:

• Kuchita masewera olimbitsa thupi: Pangani zochitika zolimbitsa thupi nthawi zonse; ngakhale theka la ola patsiku limatha kukulitsa thanzi ndikuthandizani kuti mukhale wonenepa. Kuchita masewera olimbitsa thupi makamaka kwakhala anaphunzira monga mankhwala osagwiritsa ntchito mankhwala a kuthamanga kwa magazi. Yesetsani kukwera masitepe kuntchito kapena kuyenda kwinaku mukuyimba foni.
• Kuchepetsa thupi: Ngakhale kutaya mapaundi awiri kungachepetse kuthamanga kwa magazi, Dr. DePalma akuti. Nthawi zambiri, ngati wina achepetsa mpaka 5% ya thupi lake, zimakhudza kwambiri kuthamanga kwa magazi.
• Pewani chikonga chonse: Dutsani izi zolimbikitsa m'njira zonse, monga kusuta, kutuluka, zigamba, ndi kutafuna.
• Pewani mankhwala osokoneza bongo: Zosangalatsa zimatha kukhudza kuthamanga kwa magazi kwanu kuphatikiza mbali zina zonse za moyo wanu.
• Onetsetsani mankhwala anu: Mankhwala ena ndi zowonjezera zimatha kusintha kusintha kwa mankhwala a kuthamanga kwa magazi.
• Yesetsani kulingalira: Kuchepetsa nkhawa komanso kuthamanga kwa magazi ndikuchepetsa nawo. Yesani kuchita masewera olimbitsa thupi kwambiri mukamva kuti kuthamanga kwa magazi kukukwera.

Momwe mungachepetse kuthamanga kwa magazi mwachangu

Choyamba komanso chofunikira kwambiri, ngati mukuganiza kuti muli ndi vuto la kuthamanga kwa magazi monga sitiroko, matenda amtima, kapena china chilichonse, pitani kuchipatala mwachangu. Musayese kuthetsa mavuto ngati amenewa panokha — mufunika chisamaliro chokwanira.

Kupanda kutero, mukawona kuti kuthamanga kwa magazi kwanu kukhoza kukhala kwakukulu kwambiri ndipo mukufuna kutsitsa mwachangu, Dr. Osborne akuwonetsa kuti muchepetse. Siyani zomwe mukuchita ndikukhala. Pumirani kwambiri. Ngati mukuwona kuti sizikuthandizani, pitani kuchipatala. Ngati ndi vuto lopitilira, yesani kulimbitsa thupi ndikusintha zakudya zanu; Zitha kutenga milungu ingapo kapena mpaka mwezi umodzi kuti muone zotsatira za kuthamanga kwa magazi anu, chifukwa chake pitirizani kutulutsa zotsatira zabwino.

Kumbukirani kuti nthawi zina, mankhwala a kuthamanga kwa magazi kungakhale kofunikira ngati simungathe kuchepetsa kuthamanga kwa magazi kudzera pazakudya komanso kusintha kwa moyo. Mankhwala amenewo ndi njira yofulumira kwambiri yochepetsera kuthamanga kwa magazi-nthawi zambiri kumangotenga mphindi zochepa kuti magazi anu atuluke. Kupeza mankhwala oyenera ikhoza kukhala njira yokhayo yothetsera kuthamanga kwa magazi nthawi zina, monga kugonjetsedwa matenda oopsa . Lamulo la chala chachikulu ndikuyamba kumwa magazi ndikukhala ndi moyo wosintha. Kuthamanga kwa magazi kumachulukirachulukira pakusintha kwa moyo, mankhwala amatha kuyimitsidwa.

Kumwa mankhwala ndikudya zakudya zopatsa thanzi sikuti kumangochepetsa [matenda oopsa], Dr. DePalma akuti, koma amachepetsa kwambiri chiopsezo cha matenda amtima, kupwetekedwa, komanso zovuta zina za matenda oopsa. Wopereka chithandizo chamankhwala amalangiza mankhwala omwe amapindulitsa kwambiri ndi zovuta zochepa zomwe zingachitike.