Kufanele ube yini umfutho wegazi? Lo mbuzo umbuzo ovame ukubuzwa abantu abanolwazi lwezempilo oluphezulu futhi unendawo ebalulekile ezimpilweni zabo zansuku zonke. Umfutho wegazi, owaziwa nangokuthi umfutho wegazi, ukala amandla enhliziyo ewasebenzisayo emithanjeni njengoba iphampa igazi emzimbeni wonke, futhi lezi zindinganiso ziyinkomba ebalulekile yempilo yethu iyonke. Nakuba amazinga afanelekile omfutho wegazi ehluka kuye ngeminyaka yomuntu, ubulili, izinga lomsebenzi womzimba, nezimo zempilo ezikhona, kunezindinganiso ezamukelwayo ngokuvamile. Ngokwesibonelo, kumuntu omdala, kutuswa ukuthi umfutho wegazi we-systolic (umfutho lapho inhliziyo ifinyela) ube ngaphansi kuka-120 mmHg kanye nomfutho wegazi we-diastolic (umfutho lapho inhliziyo ikhululeka) ube ngaphansi kuka-80 mmHg. Nokho, ukweqa lezi zindinganiso kungaholela ezinkingeni ezinkulu njengezifo zenhliziyo nemithambo yegazi, unhlangothi, nokwehluleka kwezinso.
Njengengxenyekazi ye-e-Health, senza ukulawula umfutho wegazi kufinyeleleke futhi kube ngokwakho ngamasevisi esiwanikezayo nge-ehealth.com.tr, inethiwekhi yezempilo yedijithali yaseTurkey. T.R. Ngenxa yesistimu yethu yezempilo ekude egunyazwe uMnyango Wezempilo, ungenza amakholi wevidiyo nodokotela abangochwepheshe ngaphandle kokushiya ikhaya lakho, urekhode ukuqapha kwakho umfutho wegazi ngokuhlanganiswa kwe-e-Pulse, futhi uthole nokusekelwa kokulinganisa okuphrofeshinali ngezinsizakalo zethu zezempilo zasekhaya. Lesi sihloko sizophendula ngokugcwele umbuzo othi 'kufanele ube yini umfutho wegazi?' Kusukela kumanani avamile, sizohlola ngokuningiliziwe ubungozi bomfutho wegazi ophezulu nophansi, izindlela zokulinganisa ezifanele kanye namathiphu okuphila okunempilo.
Lolu lwazi olusekelwe ngokwesayensi luhlanganiswe kusukela kuzinkombandlela zezikhungo ezithembekile njenge-World Health Organization (WHO), American Heart Association (AHA) kanye ne-Turkish Cardiology Association. Ucwaningo olunzulu olwenziwa eTurkey, isibonelo ucwaningo lwe-Turkish Hypertension kanye Atherossteosis Association (TEKHARF), luveza ukuthi cishe amaphesenti angama-31 abantu bethu ahlushwa umfutho wegazi ophezulu. Leli zinga lihlobene ngokuqondile nezici ezifana nokucindezeleka, indlela yokuphila yokuhlala, ukudla okungenampilo kanye nokukhuluphala okulethwa ukuphila kwesimanje. Uma ungawuqapheli umfutho wegazi lakho njalo, lesi sihloko singase sibe umthombo wokukugqugquzela. Ngenxa yezinhlelo zempilo ye-e-Health kanye nezazi zezokudla (isibonelo, nochwepheshe bethu abafana noDkt. Berce Ceylan), ungakha izinhlelo eziqondene nawe ukuze ugcine umfutho wegazi lakho usezingeni elifanele. Khumbula, ukulawula umfutho wegazi akuyona nje inombolo; Kuyinqubo ethinta izinga lakho lonke lempilo. Kulo mhlahlandlela, sihlose ukunikeza ulwazi oluningiliziwe kubafundi bethu ngokuchaza isihloko ngesinyathelo. Ukuqonda amanani omfutho wegazi lakho kungasindisa impilo yakho ngokungenelela kusenesikhathi.
Kufanele Ube Yini Umfutho Wegazi Lakho? Amanani Avamile Nafanelekile
Kufanele ube yini umfutho wegazi? Ukuze uphendule lo mbuzo, kubalulekile ukuqonda kuqala amanani ajwayelekile futhi afanelekile. Umfutho wegazi unezingxenye ezimbili eziyinhloko: Umfutho wegazi we-systolic ubonisa ukucindezela okukhulu inhliziyo ekubeka emithanjeni lapho ishaya, futhi ukucindezela kwe-diastolic kubhekisela ekucindezelweni okuncane kwenhliziyo lapho iphumule. Ngokuvamile, inani elifanele lomfutho wegazi kubantu abadala kufanele libe phakathi kuka-90 no-120 mmHg we-systolic kanye no-60 no-80 mmHg we-diastolic. Lobu bubanzi bumele ibhalansi eqinisekisa ukugeleza kwegazi okwanele ezithweni zomzimba kuyilapho ingalayishi kakhulu imithambo.
Lawa manani angase ahluke kancane ngokuya ngamaqembu obudala ahlukahlukene. Isibonelo, umfutho wegazi ojwayelekile entsheni ephakathi kweminyaka engu-18-39 uvamise ukuba ngu-110-120 mmHg we-systolic kanye no-70-80 mmHg we-diastolic. Kuleli qembu lobudala, amanani avame ukuhlala ephansi ngoba umzimba unemithambo enwebekayo. Kubantu abaneminyaka ephakathi kweminyaka engu-40-59, i-systolic 115-125 mmHg ne-diastolic 75-85 mmHg ibhekwa njengefanelekile; ngoba ngokukhula, izindonga zomkhumbi ziqala ukuqina futhi ukucindezela kuphakama kancane. Kubantu abaneminyaka engu-60 nangaphezulu, ububanzi be-systolic 120-130 mmHg kanye ne-diastolic 80-90 mmHg bujwayelekile, kodwa u-150 mmHg ngaphezu kwe-systolic kuthathwa njengomfutho wegazi ophezulu. Imikhawulo ephansi yomfutho wegazi ophansi inqunywa njenge-systolic engaphansi kuka-90 mmHg kanye ne-diastolic ingaphansi kuka-60 mmHg.
Lawa manani kufanele alungiswe ngokuya ngezimo ezikhethekile. Lapho ebuzwa ukuthi umfutho wegazi kufanele ube yini kwabesifazane abakhulelwe, cishe i-110 mmHg systolic kanye ne-70 mmHg diastolic ilungile, ngoba umthamo wegazi uyakhuphuka ngesikhathi sokukhulelwa futhi ukwanda kwalezi zindinganiso kungaholela ezinkingeni ezifana ne-preeclampsia. Ezigulini ezinesifo sikashukela, izinhloso ziqinile: Kunconywa ukugcina izinga le-systolic lingaphansi kwe-130 mmHg, njengoba umfutho wegazi ophezulu usheshisa ukulimala kwemithambo yesifo sikashukela. Kubalulekile ukuthi inani le-diastolic lingehli ngaphansi kuka-70 mmHg kubantu abanesifo senhliziyo.
Ucwaningo lwesayensi lugcizelela ukubaluleka kwalawa magugu. Isibonelo, izifundo zokulandelela zesikhathi eside ezifana ne-Framingham Heart Study zibonisa ukuthi njalo ukwanda kwe-20 mmHg ku-systolic blood pressure kuphinda kabili ingozi yokuhlaselwa yinhliziyo. ETurkey, ngokwemininingwane yoMnyango Wezempilo, amaphesenti angu-15 abantu abadala abhekana nezinkinga zomfutho wegazi ophansi, kuyilapho amaphesenti angu-35 elwa nomfutho wegazi ophakeme. Kunkundla ye-e-Health, abasebenzisi bethu bangakha amaphrofayili abo omfutho wegazi ngamathuluzi esiwanikeza ukulandelela la manani (ngokwesibonelo, isistimu yokuqopha nsuku zonke ngohlelo lwethu lokusebenza lweselula). Ochwepheshe bethu, Uzm. Kl. Psk. Ukusebenza ngokuhlanganiswa nezazi zokusebenza kwengqondo ezifana noSara Sinem Sozan Akan, uphinde ahlole umphumela wokucindezeleka kumfutho wegazi. Uma ukuchezuka kumanani ajwayelekile kuqashelwa, izinsiza zethu zezempilo zasekhaya ziyaba nomthelela ekuxilongweni kusenesikhathi. Ngale ndlela, awukwazi nje ukukala umfutho wegazi lakho kuphela kodwa futhi uthuthukise isu lezempilo lesikhathi eside. Ukuzuza amanani afanelekile kungenzeka ngokuhlolwa okuvamile nokuphila okuqaphelayo; Ububanzi obushiwo kulesi sigaba buhloselwe njengezinkombandlela ezivamile ngaphandle kokudinga iseluleko somuntu ngamunye.
Kufanele Ube Yini Umfutho Wegazi Lakho? Izimpawu Nezingozi Zengozi Yomfutho Wegazi Ophakeme
Enye yezinto ezibaluleke kakhulu zombuzo wokuthi kufanele ube yini umfutho wegazi ophezulu, okungukuthi, umfutho wegazi ophezulu. I-Hypertension itholakala lapho umfutho wegazi we-systolic ungu-130 mmHg nangaphezulu futhi umfutho wegazi we-diastolic ungu-80 mmHg nangaphezulu; Nokho, ngaphezu kuka-140/90 mmHg iqembu eliyingozi kakhulu. Lesi simo sibizwa ngokuthi 'umbulali othule' ngoba izimpawu zaso zivame ukuvela ezigabeni zakamuva, okungenzeka ukuthi kwase kuqale ngaso ukulimala kwesitho. Izimpawu zihlanganisa ikhanda elibuhlungu (ikakhulukazi eligxile ngemuva kwentamo), ukopha, ubuhlungu besifuba, ukuphelelwa umoya, ukungaboni kahle, i-tinnitus nokukhathala. Lezi zimpawu zibangelwa ukucindezela okungaguquki kwezindonga zomkhumbi futhi kuthinta izitho ezibalulekile njengobuchopho, inhliziyo, nezinso.
Izici zengcuphe zomfutho wegazi ophakeme zihlukahlukene futhi kufanele zihlolwe kabanzi. I-genetic predisposition iza kuqala; Uma kunomlando womndeni we-hypertension, ubungozi bomuntu bukhuphuka ngamaphesenti angama-50. Lokhu kuthambekela kofuzo kubangelwa ubuthakathaka befa esakhiweni semithambo. Izici zendlela yokuphila yizo ezingashintshwa: Ukubhema kwandisa umfutho wegazi ngokunciphisa imithambo yegazi, futhi iphakethe ngalinye likagwayi lingakhuphula inani le-systolic yansuku zonke ngo-5-10 mmHg. Ukuphuza kakhulu utshwala kwandisa unomphela umfutho wegazi uma uphuzo oludakayo olungaphezu kwamayunithi angu-14 njalo ngesonto. Ukudla okunosawoti omningi kuyimbangela enkulu; Uma umkhawulo kasawoti wansuku zonke wamagremu angu-5 udlula, ukugcinwa kwamanzi emzimbeni kuyanda futhi umfutho wegazi ungase ukhuphuke ngo-10-15 mmHg. Ukukhuluphala ngokweqile kwandisa umfutho wegazi we-systolic ngo-5-20 mmHg kuwo wonke amakhilogremu angu-10 esisindo eseqile, ngoba izicubu ezinamafutha amaningi zibeka umthwalo owengeziwe emikhumbi. Indlela yokuphila yokunganyakazi yandisa ingozi yomfutho wegazi ophakeme ngamaphesenti angu-30 kulabo abenza imizuzu engaphansi kweyi-150 yokuvivinya umzimba ngesonto. Nakuba ukucindezeleka kukhulisa umfutho wegazi ngesikhathi esifushane nge-hormone i-cortisol, ukucindezeleka okungapheli kubangela i-arteriosclerosis.
E-Turkey, ngokuya ngedatha yocwaningo lwe-Prospective Urban Rural Epidemiology (PURE), izinga lomfutho wegazi ophezulu kwabesifazane lingamaphesenti angu-25 namaphesenti angu-30 emadodeni, futhi leli zinga liyakhuphuka ngokufudukela emadolobheni. Isici sobudala sibalulekile futhi; Ingozi iyanda njengoba ukuqina kwemithambo kuncipha eminyakeni yobudala engama-50. Izifo ezingamahlalakhona njengesifo sikashukela, ukuphazamiseka kwegilo noma izifo zezinso nazo zibangela umfutho wegazi. Njenge-e-Health, sinikezela ngezinhlelo zokuzivocavoca ngazinye ngezinsizakalo zethu zokwelapha ngokomzimba ukuze sinciphise ingozi yomfutho wegazi ophakeme; isibonelo, ukuhamba kwe-aerobic noma izikhathi ze-yoga kunganciphisa umfutho wegazi ngamaphesenti angu-5-8. Izindlela zokwelapha zokulawula ingcindezi nochwepheshe bethu bezengqondo (njengochwepheshe wezengqondo uMahir Efe Falay) zisiza ukulinganisela umfutho wegazi ngokwemvelo. Uma uhlangabezana nezimpawu, thola iseluleko sochwepheshe ngokwenza isikhathi esisheshayo ngenkundla yethu; Ukungenelela kusenesikhathi kunganciphisa ingozi yokushaywa unhlangothi ngamaphesenti angu-40. Umfutho wegazi ophakeme yisimo esingavinjelwa futhi singalawulwa ngokuqwashisa okukhulu.
Kufanele Ube Yini Umfutho Wegazi Lakho? Izimbangela Nezindlela Zokuvimbela Umfutho Wegazi Ophansi
Esinye isiphetho sombuzo wokuthi kufanele ube yini umfutho wegazi ophansi umfutho wegazi ophansi, okungukuthi, i-hypotension. I-Hypotension kwenzeka lapho umfutho wegazi we-systolic wehla ngaphansi kuka-90 mmHg kanye nomfutho wegazi we-diastolic wehla ngaphansi kuka-60 mmHg, futhi lezi zindinganiso zingadala izinkinga ezinkulu ngokunganikezi ukugeleza kwegazi okwanele ezithweni. Izimpawu zihlanganisa isiyezi, ukuquleka, ukukhathala, ukujuluka okubandayo, ukungaboni kahle, nokuphazamiseka kokugxilisa ingqondo; lokhu kubangelwa ukuntuleka komoyampilo ezithweni ezifana nobuchopho nenhliziyo.
Izimbangela zokwehla komfutho wegazi zihlukahlukene. Ukuphelelwa amanzi emzimbeni yikho okuvame kakhulu; Ukulahlekelwa amanzi esimweni sezulu esishisayo noma ngemva kokuzivocavoca okukhulu kunciphisa umthamo wegazi futhi kwehlisa umfutho wegazi. Imiphumela emibi yezidakamizwa, ikakhulukazi imishanguzo yomfutho wegazi efana ne-beta blockers noma i-diuretics, ibangela i-hypotension ekusetshenzisweni ngokweqile. Ukuphazamiseka kwesigqi senhliziyo (i-arrhythmia) noma ukwehluleka kwenhliziyo kwehlisa umfutho wegazi ngenxa yokungakwazi kwenhliziyo ukumpompa ngempumelelo. Ukungalingani kwamahomoni, njengezinkinga ze-adrenal gland njengesifo sika-Addison, kuphazamisa ibhalansi ye-sodium, okuholela ekwehleni komfutho wegazi. Ukwanda kwevolumu yegazi ngesikhathi sokukhulelwa kungabangela i-hypotension yesikhashana ezinyangeni zokuqala. I-postural hypotension ivamile kubantu asebekhulile; Ukuwa kungazelelwe lapho uvuka embhedeni kwandisa ingozi yokuwa.
Izindlela zokuvimbela zakhiwe ngokuya ngezimbangela. Ukuphuza amanzi amaningi (2-3 amalitha ngosuku) kuvimbela ukuphelelwa amanzi emzimbeni futhi kuzinzisa umfutho wegazi. Ukudla okunosawoti omningi kunenzuzo kubantu abanomfutho wegazi ophansi; 2-3 amagremu kasawoti owengeziwe nsuku zonke kwandisa umthamo wegazi. Ukugwema ukushintsha okungazelelwe kwesimo kubaluleke kakhulu kubantu asebekhulile; Iqala kancane ivimbela ukuquleka. Ukuvivinya umzimba njalo kulinganisa umfutho wegazi ngokwandisa ithoni yemithambo, kodwa ukuqina ngokweqile kufanele kugwenywe. Ngezinsizakalo zezempilo zasekhaya ze-e-Health, ungakwazi ukuqapha umfutho wegazi ophansi ekhaya futhi usebenzise izinhlelo ezikhethekile zokuhlenga nochwepheshe bethu (isibonelo, odokotela bomzimba). Uma kubangelwa imithi, ukubonisana nodokotela kubalulekile ukuze kulungiswe umthamo. Nakuba umfutho wegazi ophansi ngokuvamile ungeyona ingozi, lapho uba yisifo esingelapheki wandisa umthwalo wenhliziyo; Ingavinjelwa ngokuphathwa okunemininingwane.
Kufanele Ube Yini Umfutho Wegazi Lakho? Izindlela Zokulinganisa Ezinembile Namathiphu Okulandelela Ikhaya
Izindlela zokulinganisa zibaluleke kakhulu ukuze uphendule ngokunembile umbuzo wokuthi kufanele ube yini umfutho wegazi. Ukulinganisa okungalungile kungakhetha amanani afinyelela kumaphesenti angama-20 futhi kuholele ekuxilongweni okungalungile. Ukuze uthole isilinganiso esinembile, kufanele uqale uphumule; Hlala futhi uphumule okungenani imizuzu engu-5, futhi ugweme i-caffeine noma ugwayi imizuzu engu-30. Ingalo yakho kufanele ibe sezingeni lenhliziyo, i-cuff kufanele ibe usayizi ofanele (imboze amaphesenti angama-80 omjikelezo wengalo) futhi isongwe ngokuqinile. Ungakhulumi noma unyakaze ngesikhathi sokulinganisa; Linda imizuzu engu-1-2 phakathi kwezilinganiso ezimbili bese uthatha isilinganiso.
Amadivayisi edijithali (isb. amabhrendi e-Omron noma e-Beurer) alungele ukugadwa ekhaya; Khetha amadivaysi engalo ngaphezu kwamadivayisi esihlakala. Gcina irekhodi lansuku zonke: Thatha izilinganiso ngokushesha nje lapho uvuka ekuseni nangaphambi kokulala kusihlwa, ngoba umfutho wegazi uyashintshashintsha usuku lonke (ukhuphuka ekuseni ngenxa yomphumela we-cortisol). Yabelana ngezilinganiso zakho nochwepheshe ngokuzihlanganisa ku-e-Pulse kuhlelo lokusebenza lwe-e-Health. Izimbangela zokulinganisa okungalungile zihlanganisa ukuxega kwe-cuff, ingcindezi noma ukulingana okungafanele. Ihlinzeka ngokuqapha okuvamile, isexwayiso kusenesikhathi futhi ingahlanganiswa nezinhlelo zethu zempilo.
Kufanele Ube Yini Umfutho Wegazi Lakho? Amasu Okulinganisa Ukuphila Ngendlela Enempilo
Amasu okuphila okunempilo abalulekile ukuze ulondoloze ibhalansi yomfutho wegazi. Ukudla okulinganiselayo kuyahola; Izindlela ezifana nokudla kwe-DASH (Low-Sodium Anti-Hypertensive Diet) zigcizelela izithelo, imifino, okusanhlamvu okuphelele kanye nobisi olunamafutha amancane. Ukudla okucebile nge-potassium (ubhanana, isipinashi) kwehlisa umfutho wegazi ngoba kulinganisa umphumela we-sodium. Imizuzu engu-150 yokuzivocavoca okunamandla okumaphakathi (ukuhamba, ukubhukuda) ngesonto kuvikela impilo yemithambo yegazi futhi kunciphisa umfutho wegazi ngamaphesenti angu-5-8. Ukuzindla noma i-yoga kunconywa ukulawula ukucindezeleka; Ibhalansi yemizwa ingafinyelelwa ngezinsizakalo zokwelashwa komndeni ze-e-Health. Gwema ukubhema notshwala, lawula isisindo sakho. Izinhlelo eziqondene nawe nongoti bethu bezokudla ziletha impumelelo yesikhathi eside.
Kufanele Ube Yini Umfutho Wegazi Lakho? 5 Imibuzo Evame Ukubuzwa
Kufanele Ube Yini Umfutho Wegazi Lakho? Izindinganiso Ezivamile Zishintsha Kubuphi Iminyaka?
Kufanele ube yini umfutho wegazi? Amanani ajwayelekile ayahluka ngobudala. Kubantu abasha (18-39), i-systolic 110-120 mmHg ne-diastolic 70-80 mmHg ilungile; Ukuguquguquka kwe-Vascular kuphezulu. Eminyakeni ephakathi (40-59), i-systolic iba ngu-115-125 mmHg futhi i-diastolic iba ngu-75-85 mmHg, ngoba ukuguga kwandisa i-arteriosclerosis. Kwasebekhulile (60+), i-systolic 120-130 mmHg kanye ne-diastolic 80-90 mmHg kuyinsakavukela. Ushintsho lubangelwa izici ze-hormonal nezemvelo; Landela ochwepheshe be-e-Health abaqondene neminyaka yakho.
Yini Okufanele Ngenze Uma Nginomfutho Wegazi Ophakeme? Linqunywa Kanjani Ithagethi Yomfutho Wegazi?
Uma izimpawu zomfutho wegazi ophakeme ziqashelwa, thintana nodokotela ngokushesha. Ithagethi yomfutho wegazi inqunywa ngokwesimo somuntu ngamunye: Ngokuvamile ngaphansi kuka-120/80 mmHg. Qala ngokushintsha indlela yokuphila (ukudla, ukuvivinya umzimba); Uma imithi idingeka, ngaphansi kokuqondiswa kochwepheshe. Lungisa imigomo yakho futhi unciphise ubungozi ngekholi yevidiyo kunkundla ye-e-Health.
Ungawukala Kanjani Umfutho Wegazi Ekhaya? Kwenzekani uma ngifunda umfutho wegazi ngokungalungile?
Ngesilinganiso sasekhaya, phumula, phakamisa ingalo yakho kuleveli yenhliziyo futhi usebenzise idivayisi yedijithali. Ukufunda okungalungile kubambezela ukwelashwa. Gcina amarekhodi njalo ukuze uthole impendulo efanele embuzweni wokuthi kufanele ube yini umfutho wegazi; Hlanganisa ne-e-Health.
Ingabe Umfutho Wegazi Ophansi Uyingozi? Kufanele ube yini umkhawulo ophansi womfutho wegazi?
Umfutho wegazi ophansi ungaba yingozi, unobungozi bokuquleka. Umkhawulo ophansi womfutho wegazi yi-systolic 90 mmHg kanye ne-diastolic 60 mmHg. Izimbangela ukuphelelwa amanzi emzimbeni noma imithi; Khulisa amanzi nosawoti ukuze uvimbele, landelela ngezinsizakalo ze-e-Health.
Yikuphi Ukudla Okwehlisa Umfutho Wegazi? Kufanele Ube Yini Umfutho Wegazi Lakho? Amathiphu Okugcina Ibhalansi Yakho?
Yidla ukudla okunothe nge-potassium (ubhanana, amazambane) ukuze wehlise umfutho wegazi. Ukuze ulinganise umfutho wegazi lakho, landela ukudla kwe-DASH nokuzivocavoca. Dala uhlelo ne-e-Health dietitians futhi uthole impilo yesikhathi eside.
