Ukulawula ukucindezeleka kwegazi nokulahlekelwa isisindo kungenza umehluko
Ucwaningo olunyatheliswa ku- The Lancet olubizwa ngokuthi i-INTERSTROKE luqinisekisile ukuthi abantu banganciphisa ingozi yokuthola isifo ngokushaya izinguquko zokuphila. Ucwaningo luye lwathola ukuthi izimo eziyingozi ezingaguquguqukayo zibophezele engozini engamaphesenti angu-88 enengozi yokushaya isifo. Izindaba ezinhle kakhulu lapha "ingxenye engaguquguqukayo" ye-equation - iningi lalezi zici zingagwenywa ngokuphelele, noma okungenani liguquliwe.
Kuhle, usho uze ubheke uhlu. Abaningi bethu bayazi ukuthi ukuyeka ukubhema nokulahlekelwa isisindo akusikho-ubuchopho bokuthuthukisa impilo yakho, futhi abaningi bethu bekwenzile lezi zinto eminyakeni edlule uma sazi ukuthi singayenza kanjani ngokuhlelekile. Ukufunda ukuthi ukuguquka kokuphila okubaluleke kangakanani ekunciphiseni ingozi yokushaya isifo kungaba yisisusa.
Ukuthuthukiswa kwempilo emikhulu kungenziwa uma imigomo ecacile, elinganiswayo, efinyelelekayo, engokoqobo nesikhathi esisekelwe, eyaziwa ngokuthi imigomo ye-SMART yokuguqula indlela yokuphila.
Nazi izindlela eziyishumi eziphezulu zokunqanda ingozi yokushaya isifo ngamaphesenti angaba ngu-90.
1. Lawula Ukucindezeleka Kwegazi
Nakuba kukhona imithi yokulawula ukucindezeleka kwegazi (ukucindezeleka kwegazi eliphezulu), ukuguqula indlela yokuphila kuyisici esiyinhloko sokugcina ukucindezela kwegazi phansi. Ukulandela isidlo se-DASH nokugwema usawoti kungasiza.
2. Yeka Ukubhema
Ukubhema akugcini nje kwandisa ingozi yokushaywa yisisu, kulinganiselwa ukuthi kususa iminyaka engu-10 kusukela esikhathini sokuphila komuntu.
Ukuthola amathiphu, amasu, izindaba, nokukhuthazwa kwabantu abaye bayeke ngempumelelo ukubhema kungaba yinduduzo. Futhi uma lokho kungakusizi, cabanga ukuthi ukubhema kubangelwa kanjani ukuguga ngaphambi kwesikhathi.
3. Yehlisa isisindo, ikakhulukazi emzimbeni wakho
Ungase umangale ukuthi kulula kangakanani ukufaka izindlela zokulahlekelwa kwesisindo elula empilweni yakho.
Akugcini nje ukuthi uzothola ukulahla amakhilogremu, kepha ngokunciphisa phansi nokucabangisisa ukudla kwakho, ungase uzithole ujabulela ukudla okunye okuningi.
4. Phatha isifo sakho sikashukela
Abantu abanesifo sikashukela basengozini enkulu yokushaya isifo kunabantu abaningi. Le ngozi ingaphezulu kakhulu uma isifo sikashukela singaphathwa kahle futhi amazinga egazi e-glucose aphakanyisiwe esikhathini eside. Kubalulekile ukuthatha ngokungathí sina isifo sakho sikashukela (ngisho noma ungaboni "okubi" kusuka ushukela ephezulu wegazi), okubandakanya ukunamathela kumasu akho yokwelapha, phakathi kwezinye izinto. Lokhu ngeke nje kudlule isikhathi eside ekunciphiseni ingozi yokushaywa yisisu kodwa futhi kuzosiza ukwehlisa amathuba okunye okunenkinga.
5. Qalisa
Siyazi ukuthi kufanele sisebenzise, kodwa abaningi bethu abathandi nje futhi uma ungathandi ukwenza okuthile, kulula kakhulu ukuthola izizathu eziningi zokungazi. Esikhundleni sokuqala endaweni yokuzama ukwenza okuthile ozondayo ukukwenza, kungani ungasuleki i-slate ehlanzekile futhi ubuke umsebenzi ovela embonweni omusha? Funda ukuthanda, ngisho nothando, ukuzivocavoca umzimba, futhi kuyoba lula ukuzinikela emzimbeni wokuzivocavoca.
6. Thuthukisa Ukudla Kwakho
Kunemibono eminingi mayelana nalokho okushiwo ngokudla okunempilo, okuvame ukushiya umuntu ovamile edidekile aze alahleke.
Kodwa-ke, kunezinto ezithile ezihle kakhulu lapha - imifino eningi, amafutha angaphansi, ambalwa okuhamba ngezindawo zokudla okusheshayo. Engeza izithelo ukwandisa isikhathi eside sakho futhi uthole uhlelo lokudla olude isikhathi eside .
7. Nciphisa Utshwala, Gwema Ukuphuza Ngokweqile
Ngokusobala, ukuphuza kakhulu kuyingozi empilweni yakho, kodwa ucwaningi oluningi lubonisa ukuthi iziphuzo ezimbili noma ezimbalwa ngosuku zingakuhle, ikakhulukazi iwayini elibomvu . Noma ngaphezulu kunalokho kuqala ukusebenza ngokumelene nawe futhi kulimaza impilo yakho. Ukuphuza ngokweqile kwandisa ingozi ye-stroke ngamaphesenti angu-45 futhi kukhona ukuxhumana phakathi kokuphuza utshwala nokuguga kwengqondo .
8. Thuthukisa i-cholesterol yakho emihle
Umqondo lapha ukuthuthukisa i-HDL yakho (i-cholesterol enhle) ku-LDL (isilinganiso esibi se- cholesterol ) ngaphezulu kwe-HDL nangaphezulu kwe-LDL umqondo.
Umgomo wukuba ne-HDL / LDL yakho ngenani elingaphezu kwe-0.3, ne-être ekahle ngaphezu kwe-0.4. Yiqiniso, kunezidakamizwa, njengama-statins, angakusiza ukwenza lokhu, kodwa kunezinye izinguquko zokuphila ezenziwayo, ngisho nezokuzithokozisa, njengokudla ushokoledi omnyama noma inhlanzi.
9. Phatha Izifo Zenhliziyo
Njengoba sikhula, izinhliziyo zethu kufanele zivumelane nezidumbu zethu ezishintshayo imishanguzo yethu ilahlekelwa ukuguquguquka, izindonga zethu zezinhliziyo zinyathela futhi kuba nzima izinhliziyo zethu ukuba ziqhubeke nezidingo ezikhulayo. Zonke lezi zinto (kanye nezinye) zenziwa zimbi nakakhulu uma sinesifo senhliziyo , njengesifo se-coronary artery, angina noma ezinye izinkinga ezingaholela ekuhlaselweni kwenhliziyo. Kunezindlela eziningana zokuphatha isifo senhliziyo, okubandakanya imithi, ukudla, nokuzivocavoca izinto eziningi ezifanayo ezizokwehlisa futhi ingozi yokushaya isisu.
10. Gwema Ukucindezeleka, Phatha Ukucindezeleka
Siyazi ukuthi sizizwa sibi nakakhulu lapho 'sigxilile,' kodwa kukhona nobufakazi obubalulekile bokuthi ukucindezeleka kuthinta imvamisa yemicimbi yezempilo engafanele, njenge-stroke. Ukucindezeleka kunemiphumela emibi ngokomzimba futhi kungaholela ezenzweni ezinganaki impilo yazo.
Ngaphansi
Ngokuthatha izinyathelo zokuthuthukisa kulezi zindawo, ngokuqinisekile ngeke uzizwe ungcono endleleni. Ngaphandle kokunciphisa ingozi yakho yokushaywa yisifo, uzophinde unciphise ingozi yokuhlaselwa yinhliziyo.
Imithombo:
U-O'Donnell MJ, Xavier D, uLie L, et al. Izingozi ze-ischemic ne-intracerebral stroke emazweni angu-22 (isifundo se-INTERSTROKE): isifundo sokulawula icala. I-Lancet , Ukushicilelwa Kwokuqala Kwe- Inthanethi, 18 Juni 2010