Anthu ambiri m’dziko lonselo amadwala matenda a kuthamanga kwa magazi kapena matenda oopsa. M'malo mwake, malinga ndi kafukufuku wina, pafupifupi 33% ya Amwenye akumidzi ndi 25% akumidzi ali ndi matenda oopsa. Mwa awa, 25% okha amwenye akumidzi ndi 42% akumidzi omwe ali pamwambawa amadziwa za vuto lawo la hypertension. Ndipo 25% yokha ya akumidzi ndi 38% ya Amwenye akumidzi akulandira chithandizo cha matenda oopsa. Kafukufuku wina akulosera kuti chiwerengero cha anthu omwe ali ndi matenda oopsa chikwera kuchoka pa 118 miliyoni mu 2000 kufika pa 214 miliyoni mu 2025, ndi chiwerengero chofanana cha amuna ndi akazi.
Pokhala ndi ziwerengero zazikulu chonchi, munthu ayenera kudziwa zonse zokhudza matendawa kuti atsimikizire kuti sagwera m’chiŵerengero chimenecho. Nazi zonse zomwe muyenera kudziwa za hypertension.
Zoyambira zomwe muyenera kuzidziwa
Kwenikweni, kuthamanga kwa magazi ndi muyeso wa mphamvu yomwe magazi akukankhira ku makoma a mitsempha ya magazi. Magazi amazungulira kuchokera kumtima kupita ku mitsempha ya magazi yomwe imadutsa thupi lonse. Kuthamanga kwa magazi komwe kumadziwika kuti kuthamanga kwa magazi ndi kowopsa chifukwa kumagwira ntchito mopambanitsa mtima kutulutsa magazi kupita ku thupi. Izi zimabweretsa atherosulinosis, zomwe zikutanthauza kuuma kwa mitsempha ku matenda a impso, sitiroko, ndi mtima kulephera.
Kuwerengera kwa kuthamanga kwa magazi ndi 120 kupitirira 80. Izi zikutanthauza kuti kuthamanga kwa magazi kumawoneka ngati kwabwinobwino pamene kuwerenga kumabwera pakati pa 80 ndi nambala yofanana kapena yocheperapo 120. Pamene kuwerenga 'pakati pa 120 ndi 129' kupitirira' 80', imatengedwa kuti ndi yokwezeka. Pamene 'pakati pa 130 ndi 139' kupitirira 'pakati pa 80 ndi 89', ndi gawo loyamba la kuthamanga kwa magazi. Gawo lachiwiri la kuthamanga kwa magazi ndi '140 ndi pamwamba' kuposa '90 ndi pamwamba'. Imawerengedwa ngati vuto la matenda oopsa ngati kuwerenga kuli 'kwapamwamba kuposa 180' kuposa 'kuposa 120'.
Zoyambitsa ndi zizindikiro
Ngakhale chomwe chimayambitsa matenda oopsa kwambiri sichidziwika, pali zizolowezi zingapo, matenda, ndi zakudya zomwe zingayambitse matenda oopsa. Izi zikuphatikizapo kusuta fodya, kunenepa kwambiri kapena kunenepa kwambiri, kusachita masewera olimbitsa thupi, mchere wambiri muzakudya, kumwa mowa kwambiri (kuposa 1 mpaka 2 zakumwa patsiku), kupsinjika maganizo, mbiri ya banja ya kuthamanga kwa magazi, chibadwa, ukalamba; matenda aakulu a impso, matenda a adrenal ndi chithokomiro, matenda a mtima wobadwa nawo, zotupa zina za endocrine, zotsatira za mankhwala, kugwiritsa ntchito mankhwala osokoneza bongo komanso kupuma movutikira.
Kuthamanga kwa magazi si chinthu chomwe chingathe kuzindikirika mosavuta pokhapokha mutapima magazi anu. Ambiri omwe amavutika ndi mtundu wocheperako samawonetsa zizindikiro zowonekera. Ndipo zizindikiro zina zomwe zimawonetsa zitha kukhala chifukwa cha zovuta zina zaumoyo ndipo zitha kutenga zaka kuti vutoli lifike pamlingo wokulirapo kuti zizindikiro ziwonekere. Zizindikirozi zimaphatikizapo kupweteka kwa mutu, chizungulire, kusintha kwa maso, kutuluka magazi, kutuluka magazi, kupuma movutikira, kupweteka pachifuwa kapena magazi mumkodzo. Mufunika chithandizo chamankhwala mwamsanga, ngati muwona zina mwa izi.
Momwe mungathanirane ndi matenda oopsa
Ngakhale kuthamanga kwambiri kwa magazi kumafunikira kulowererapo kwakukulu, mutha kukusungani kuthamanga kwa magazi aka bp poyang'ana kusintha pang'ono kwa moyo wanu wonse, komanso zakudya makamaka. Chepetsani kumwa mchere. Mchere wambiri kapena makamaka sodium yomwe ili mkati mwake imatha kupangitsa thupi lanu kusunga madzi ambiri, zomwe zimawonjezera kuthamanga kwa magazi. Amalangizidwa kuti musatenge supuni imodzi ya mchere tsiku lililonse ngati mupezeka kuti muli ndi kuthamanga kwa magazi. Izi ndi pafupifupi mamiligalamu 1,500. Munthu wathanzi, wabwinobwino wa kuthamanga kwa magazi amatha kukhala ndi mchere wofika mamiligalamu 2,300 patsiku.
Wonjezerani kudya kwanu kwa potaziyamu. Potaziyamu imawerengera sodium m'thupi lanu, motero kuchulukitsa kwa potaziyamu kumabweretsa kuchepa kwamadzimadzi, kumathandizira kuchepetsa kuthamanga kwa magazi.
Khalani ndi moyo wokangalika. Kuchita masewera olimbitsa thupi nthawi zonse kudzakuthandizani kukhala olimba, komanso kuti musalole kuti kulemera kwanu kupitirire. Zimathandizanso kuti mukhale ndi njala yathanzi. Pewani moyo wongokhala; ngakhale mutakhala ndi ntchito yongokhala, yendayendani pafupipafupi momwe mungathere. Yesetsani kupeza mphindi 30 kasanu pa sabata komwe mumachita masewera olimbitsa thupi.
Chepetsani kumwa mowa. Zimakweza kuthamanga kwa magazi, ngakhale simukudwala matenda a kuthamanga kwa magazi. Chifukwa chake, kwenikweni aliyense ayenera kuyang'anira momwe amamwa mowa. Kumwa kwanthawi zonse kwa amayi athanzi azaka zonse ndi amuna opitilira zaka 65 ndi chakumwa chimodzi patsiku, pomwe amuna osakwana zaka 65 amatha kumwa zakumwa ziwiri patsiku. Muyeso wa galasi limodzi pankhaniyi ndi vinyo wa 120 ml kapena 350 ml mowa kapena 30 ml chakumwa choledzeretsa.
Muzigona maola asanu ndi limodzi kapena asanu ndi awiri usiku uliwonse. Kafukufuku wasonyeza kuti kugona kwa maola ochepa kumabweretsa kuthamanga kwa magazi.
Chepetsani kupsinjika. Mavuto aliwonse ndi zochitika zomwe zingayambitse kupsinjika maganizo ziyenera kuthetsedwa mwamsanga. Sinkhasinkhani nthawi zonse kuti mukhale bata ndi malingaliro.
Sinthani zakudya zanu. Phatikizanipo zipatso, ndiwo zamasamba, mbewu zonse, mkaka wopanda mafuta ambiri, nsomba, nkhuku, ndi mtedza muzakudya zanu. Chepetsani zakudya zofiira (kuphatikiza nyama zofiira zowonda), maswiti, shuga wowonjezera, zakumwa zomwe zili ndi shuga m'zakudya zanu.
Zakudya zomwe zimachepetsa kuthamanga kwa magazi
Kudya moyenera ndikofunikira kuti muchepetse komanso kupewa kuthamanga kwa magazi. Nazi zakudya zopatsa thanzi, zopatsa thanzi, zopatsa thanzi zomwe zingathandize kuchepetsa kuthamanga kwa magazi.
Nthochi: Ali ndi potaziyamu wambiri ndipo ali ndi sodium yochepa. Pangani ma smoothies, makeke ndi zakudya zamtundu wotere kuchokera ku nthochi. Kapena idyani nthochi yaiwisi tsiku lililonse, kapena kuwonjezera ku chimanga chanu, kapena mchere! Mutha kupanga mchere wokoma powotcha magawo a nthochi ndikuwatumikira ndi yoghuti yachisanu.
Sipinachi: Podzazidwa ndi potaziyamu, folate ndi magnesium, komanso ndi ulusi wambiri, sipinachi imathandiza kwambiri kuchepetsa kuthamanga kwa magazi. Mukhoza kudya supu ya sipinachi kapena sarson ka saag yokoma.
Oatmeal: Izi zimakhala ndi ulusi wambiri womwe umathandizira kuchepetsa kuthamanga kwa magazi. Pangani zikondamoyo kuchokera pamenepo kapena musinthe mbewu zanu ndi izo. Mukhozanso kupanga oatmeal wokoma, ngati upma.
Chivwende: Izi zili ndi fiber zambiri, lycopenes, vitamini A ndi potaziyamu. Lilinso ndi amino acid yotchedwa L-citrulline yomwe yatsimikiziridwa kuti imachepetsa kuthamanga kwa magazi. Idyani mavwende osaphika, kapena onjezani ku saladi zanu. Kapena muzikhala ndi madzi.
Peyala: Wodzaza ndi mavitamini A, K, B ndi E, CHIKWANGWANI, potaziyamu ndi folate, izi ndizothandiza kwambiri kuchepetsa kuthamanga kwa magazi. Lilinso ndi ma oleic acid omwe amathandizanso kuwongolera ndi kuchepetsa kuthamanga kwa magazi komanso kuchuluka kwa cholesterol.
Lalanje: Izi zimakhala ndi mavitamini ambiri ndipo zimathandiza kuti magazi azithamanga. Ilinso ndi kuchuluka kwa fiber. Khalani ndi zipatso zonse, kapena pangani lalanje marmalade.
Beetroot: Izi zimadzaza ndi nitrates. Nitrates amathandizira kutsitsimutsa mitsempha yamagazi ndikuwongolera kuyenda kwa magazi. Malinga ndi kafukufuku waku Australia mu 2012, kumwa tsiku lililonse kapu yamadzi a beetroot kumatha kuchepetsa kuthamanga kwa magazi ndi mfundo zisanu.
Mbeu za mpendadzuwa: Ali ndi vitamini E, folic acid, mapuloteni, magnesium ndi fiber, izi ndi zabwino ku thanzi la mtima wanu. Amathandizira kuchepetsa kuthamanga kwa magazi. Mutha kuzikazinga ndikuzisakaniza ngati zokhwasula-khwasula kapena kuziwonjezera ku saladi yanu.
Kaloti: Potaziyamu ndi beta-carotene zomwe zili mu kaloti zimayang'anira ntchito za mtima ndi impso, zomwe zimathandiza kuchepetsa kuthamanga kwa magazi. Imwani madzi a karoti nthawi zonse.
Zakudya za kuthamanga kwa magazi
Pali mitundu yosiyanasiyana ya zakudya zomwe zimathandizira kuchepetsa kuthamanga kwa magazi. Ngakhale, nthawi zonse mukamakonzekera zakudya zamtunduwu, onetsetsani kuti mwawonana ndi dokotala musanayambe. Zakudya za DASH ndizodya zakudya zopatsa thanzi nthawi zonse zomwe zidapangidwa kuti zithandizire kapena kupewa kuthamanga kwa magazi. Imayimira Dietary Approaches to Stop Hypertension. Zonse zimatengera kuchepa kwa sodium, komanso kuchuluka kwa zakudya zomwe zili ndi michere monga potaziyamu, magnesium ndi calcium. Akuti ndi zakudya zimenezi, mukhoza kuchepetsa kuthamanga kwa magazi ndi mfundo zochepa pa milungu iwiri iliyonse.
Zakudya za ku Mediterranean zimatsindika pa zakudya za zomera, mafuta abwino, ndi mbewu zonse. Ndi kudya zakudya zomwe zili ndi mafuta a azitona, mtedza, zipatso, masamba, ndi nsomba. Mwa izi mumadya chakudya chokhala ndi ma calories, koma monga mafuta onse athanzi, sizowopsa, ndipo kudya mafuta abwino kumakupangitsani kudya pang'ono.
DASH zakudya
Zakudya izi zimapereka kutsindika kwa masamba, zipatso ndi zakudya za mkaka zamafuta ochepa; ndi mbewu zonse, mtedza, nkhuku ndi nsomba pamlingo wocheperako. Ngati mukutsatira zakudyazi kuti mupewe kuthamanga kwa magazi, komanso kuthamanga kwa magazi kwanthawi zonse, ndiye kuti muzidya zakudya zokhazikika za DASH pomwe mumakhala mchere wofika 2,300mg patsiku. Zakudya zochepa za sodium DASH - komwe mumakhala mchere wokwana 1,500mg tsiku lililonse - ndi za omwe akufuna kuchepetsa kuthamanga kwa magazi. Kupatula kumwa mchere, zakudya zina zonse ndizofanana.
Pazakudya za DASH, muyenera kukhala ndi ma calories 2000 patsiku. Zakudya zovomerezeka zamitundu yosiyanasiyana ndizo:
6 mpaka 8 pa tsiku la tirigu. Izi zikuphatikizapo mkate, chimanga, mpunga, ngakhale pasitala. Sankhani mpunga wabulauni ndi buledi wa tirigu kapena pasitala. Munthu akamatumikira pano akutanthauza chidutswa chimodzi cha mkate, pafupifupi magalamu 30 a chimanga chouma, kapena theka la kapu ya chimanga chophika, mpunga kapena pasitala.
4 mpaka 5 pa tsiku la masamba. Mukhoza kukhala ndi tomato, broccoli, kaloti, mbatata, masamba obiriwira ndi masamba ena mu izi chifukwa ali odzaza ndi mavitamini, fiber ndi mchere monga potaziyamu ndi magnesium. Pano, chakudya chimodzi ndi chikho chimodzi cha masamba obiriwira obiriwira kapena theka la kapu ya masamba odulidwa kapena ophika.
4 mpaka 5 pa tsiku la zipatso. Zipatso zimatha kukhala ndi mitundu yambiri kuchokera ku zipatso mpaka ku smoothies kupita ku timadziti. Kutumikira kumodzi kumatanthauza chipatso chimodzi chapakati, theka la kapu ya zipatso zatsopano, zozizira kapena zamzitini, kapena madzi a 120ml.
6 kapena kuchepera pa tsiku la nyama yowonda, nkhuku ndi nsomba. Izi ndi gwero labwino lazakudya monga mapuloteni, mavitamini a B, iron ndi zinc. Idyani magawo ochepa a nyama yodulidwa mafuta ndi nkhuku, ndi nsomba za omega-3 fatty acid zambiri.
2 mpaka 3 pa tsiku la mkaka. Mumapeza kuchuluka kwa calcium, vitamini D ndi mapuloteni kuchokera ku mkaka monga mkaka, yoghurt, tchizi, batala ndi zina zotero. Onetsetsani kuti mwasankha mkaka wopanda mafuta ochepa kapena wopanda mafuta. Mu izi, gawo limodzi limaphatikizapo kapu imodzi ya mkaka wosakanizidwa, kapu imodzi ya yoghurt yamafuta ochepa, kapena 40g ya tchizi tating'onoting'ono.
4 mpaka 5 pa sabata la mtedza, mbewu ndi nyemba. Idyani njere za mpendadzuwa, amondi, nyemba za impso, nandolo, mphodza ndi zina zomwe zili mgululi lazakudya za magnesium, potaziyamu, fiber ndi mapuloteni. Apa, kutumikira kumodzi kumaphatikizapo 1/3 chikho cha mtedza, supuni ziwiri za mbewu, kapena theka la kapu ya nyemba zophika kapena nandolo.
2 mpaka 3 pa tsiku la mafuta ndi mafuta. Ngakhale kuti mafuta ali ndi dzina loipa pawokha, amakhala othandiza ngati atengedwa pang'ono komanso mafuta abwino. Amayamwa mavitamini ofunikira ndikuwongolera chitetezo chamthupi. Kutumikira kumodzi ndi supuni imodzi ya mafuta abwino, supuni imodzi ya mayonesi kapena supuni ziwiri za saladi kuvala.
5 kapena kuchepera pa sabata maswiti. Sankhani maswiti opanda mafuta ochepa kapena opanda mafuta monga ma sorbets, ayezi wa zipatso, nyemba za jelly, maswiti olimba kapena makeke opanda mafuta ochepa. Kutumikira kumodzi ndi supuni imodzi ya shuga, odzola kapena kupanikizana, theka la kapu ya sorbet, kapena kapu imodzi ya mandimu.
Zakudya za Mediterranean
Zakudya izi zilibe njira yolondola. Imakupatsirani chimango chomwe muyenera kugwirira ntchito kuti mupeze zoyenera nokha.
Zimatsimikizira kuti mumadya masamba ambiri, zipatso, mbewu, nyemba, mtedza, mbewu zonse, mbatata, mkate, nsomba, nsomba za m'nyanja, zonunkhira, zitsamba ndi mafuta owonjezera a azitona. Komanso mumadya nkhuku, mazira, tchizi, ndi yoghurt pamlingo wocheperako. Nyama yofiira sayenera kudyedwa kawirikawiri pamene muyenera kupeŵa kotheratu nyama yowonongeka, shuga wowonjezera, zakumwa zotsekemera shuga, mafuta oyengedwa bwino, mbewu zoyengedwa bwino ndi zakudya zina zowonongeka kwambiri.
Zakudya zomwe zimatha kudyedwa pano ndi tomato, kale, broccoli, kolifulawa, sipinachi, kaloti, anyezi, nkhaka, Brussels zikumera, ndi zina zotero mu gulu la veggie. Zipatso zingaphatikizepo maapulo, malalanje, mapeyala, nthochi, mphesa, sitiroberi, nkhuyu, masiku, mapichesi, mavwende, ndi zina zotero. nyemba, nyemba, mphodza, nsawawa, mtedza, ndi zina zotero. Idyani machubu monga mbatata, mpiru, mbatata, zilazi, ndi zina. ndi pasta. Mukhozanso kudya nsomba za salimoni, shrimp, oyster, nkhanu, nkhuku, kapena mazira. Ngati mumakonda mkaka, sankhani yogati, tchizi, kapena yoghurt yachi Greek. Zitsamba ndi zonunkhira monga adyo, basil, timbewu tonunkhira, rosemary, sage, nutmeg, sinamoni, tsabola, ndi zina zotero zimagwiranso ntchito. Ndi mafuta, sankhani omwe ali ndi thanzi labwino monga mafuta a azitona owonjezera, azitona, mapeyala ndi mafuta a avocado.
Kodi ndidule mchere wochuluka bwanji pazakudya zanga?
Osamwetsa supuni imodzi ya mchere tsiku lililonse ngati mwapezeka kuti muli ndi kuthamanga kwa magazi. Chifukwa chake mwina muzikhala ndi zakudya zanu zambiri ndi mchere pang'ono kapena muzikhala wopanda mchere ndikuwonjezera supuni imodzi ya mchere pa mbale imodzi.
Kodi kumwa madzi kumachepetsa kuthamanga kwa magazi?
Inde. Madzi omwe mumamwa akachepa, thupi lanu limayesa kuonetsetsa kuti likupeza madzi okwanira posunga sodium. Kutaya madzi m'thupi kumapangitsanso kuti thupi lizitseka pang'onopang'ono ma bedi ake a capillary zomwe zimawonjezera kuthamanga. Muyenera kumwa magalasi asanu ndi atatu kapena khumi a madzi a 8-ounce patsiku.
Kodi adyo angathandize kuthamanga kwa magazi?
Allicin ndi mankhwala omwe amapezeka mu adyo ndipo amathandiza kuchepetsa kuthamanga kwa magazi. Adyo yaiwisi, yatsopano kapena yowuma imapereka kuchuluka kwa allicin. Akulimbikitsidwa kukhala ndi 1/10 mpaka 1/2 adyo clove tsiku lililonse. Osadya adyo wambiri chifukwa amatha kuchepetsa kuthamanga kwa magazi komwe kumayambitsa kuthamanga kwa magazi.
Kodi kuthamanga kwa magazi kwa mayi wapakati ndi kotani?
Kuthamanga kwa magazi kwachibadwa ndi 140/90 pa nthawi ya mimba. Kuthamanga kwa magazi pakati pa 140/90 ndi 149/99 kumaonedwa kuti ndikokwera pang'ono, pakati pa 150/100 ndi 159/109 ndipamwamba kwambiri ndi 160/110 ndi pamwamba kwambiri. Ngati mwapezeka kuti muli ndi kuthamanga kwa magazi masabata 20 oyembekezera, sikuti amayamba chifukwa chokhala ndi pakati koma amakhalapo kale, kapena kuti kuthamanga kwa magazi. Ngati muyamba kudwala matenda othamanga magazi pakadutsa sabata la 20 ndipo ngati kuthamanga kwa magazi kuyambiranso mwachibadwa mkati mwa milungu isanu ndi umodzi mutabereka, mumakhala ndi kuthamanga kwa magazi komwe kumayambitsa mimba kapena mimba.
Kodi nkhope yofiira ndi chizindikiro cha kuthamanga kwa magazi?
Ndi nthano kuti kuthamanga kwa magazi kumapangitsa nkhope yanu kugwedezeka, mwachitsanzo, mumapeza nkhope yofiira. Anthu ena omwe ali ndi kuthamanga kwa magazi amatha kukhala ndi nkhope yofiira, koma ndichifukwa cha momwe thupi lawo limachitira zinthu zosiyanasiyana, monga mphamvu yopopa magazi yomwe imagwira pamakoma a mitsempha imakhala yochuluka kuposa yachibadwa, yomwe imayambitsa kuthamanga kwa magazi. Kukhala ndi kuthamanga kwa magazi si chifukwa cha nkhope yofiira.
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