Umfutho wegazi ovamile uvame ukujwayela ukuthi ungaphezu kuka-120 kuka-80 (120/80). Kodwa lokho akusho ukuthi noma ngaphezulu noma ngaphansi kwalowo nombolo akuphilile. Eqinisweni, ukucindezeleka kwegazi okunempilo ngokuvamile kubhekwa ngaphakathi kwegazi lokufunda ukufundwa. Ngokuyinhloko, ngemuva nje kokuthi ufunde izinga lokushaya kwenhliziyo yakho ngomsebenzi wokuzivocavoca noma ukuzivocavoca, cishe ngeke ubheke "ukuphelela" 120/80 ukufundwa kwegazi.
Ukucindezelwa Kwegazi Ngemva Kokuzivocavoca
Ngokumane nje, ukucindezelwa kwegazi akufanele kube ngu-120/80 ngisho nangemva kokuzivocavoca. Lo mbono ngezinye izikhathi udidela abantu abaphathwa nge- high blood pressure . Kubalulekile ukwazi ukuthi yonke imisebenzi yomzimba yandisa ukucindezelwa kwegazi. Lokhu kungumphumela wezemvelo wokwanda kwemfuno yegazi kusuka emisipha kanye nenqubo ebizwa ngokuthi ukugunyazwa kwegazi.
Ukuze kuhlangane nesidingo segazi esanda kwanda, inhliziyo kufanele iqhume ngokushesha futhi ikhuni, iqhube umthamo omkhulu wegazi endaweni ehleliwe yemithini yegazi. Ngenxa yokuthi imishanguzo ayikwazi ukwandisa kakhulu ukubhekana nalegazi elingeziwe, umfutho wegazi uzophakama.
Yini Ebangela Ukwanda Kokucindezelwa Kwegazi?
Ngisho noma uphathwa nge-high blood pressure, izingcindezi zakho zizoqhubeka zikhuphuka emva kokuzivocavoca. Ukuhamba, ukuthatha izitebhisi, ngisho nokuphakamisa noma ukuhambisa impahla kuzokwenza ukuthi ingcindezi yegazi ikhule. Kungakanani ukucindezela okukhuphuka kuncike ekutheni kuphakama kangakanani ukuqala nokuthi isimo sakho se-cardiovascular system sisimo kanjani.
Ngamanye amazwi, ukuma okungcono okungaphakathi kwakho, kancane kancane umfutho wegazi wakho uzophakama ngomsebenzi owenziwe ngokomzimba. Abantu abesimweni kufanele basebenze kanzima ukwenza ukwanda okufanayo okwenzeka ngomsebenzi omncane kubantu abangaphandle.
Ukulawulwa Kokucindezelwa Kwegazi Lesikhathi Eside
Umsebenzi wokuzivocavoca njalo yingxenye ebalulekile yokulawulwa kwengcindezi yesikhathi eside.
Ukuzivocavoca kunesimo senhliziyo futhi kuthuthukisa impilo yemithambo yegazi. Futhi kuzokusiza ukuphatha isisindo sakho, ukunciphisa ukucindezeleka kwakho, nokukwenza ube nomuzwa omuhle. Nokho, kufanele uqiniseke ukuthi usula uhlelo lwakho lokuzivocavoca nodokotela wakho.
Ngisho nemithi, ingcindezi yegazi ingase ibe ngaphezu kwesijwayelekile, futhi uhlelo lomsebenzi oluyingozi kakhulu lungabangela ukucindezeleka kwegazi ukuba kukhule kumazinga angase angaphephile.
Ngokuvamile, umfutho wegazi we-systolic (inombolo ephezulu) akufanele ikhule ngokungaphezu kuka-180, futhi ingozi yemicimbi eyingozi, njenge- heart attack and stroke , ikhuphuka ngokushesha njengoba ingcindezi ye-systolic ingaphezu kuka-200.
Ukukhetha Ukuzivocavoca Ukulawulwa Kokucindezelwa Kwegazi
Udokotela wakho angakusiza ukuthi unqume ukucindezelwa kwegazi kanye nezindawo zezinga lokushaya kwenhliziyo futhi uzokwazi ukusikisela imisebenzi ethile evumela ukuthi usebenzise uma uhlala ngaphakathi kwalolu hlu oluphakanyisiwe.
Ungadangali uma ukhetho lwakho lomsebenzi lubonakala lukhawulelwe ekuqaleni. Njengoba ubeka isimiso sakho senhliziyo, uzokwazi ukuhlanganyela eminye imisebenzi enzima ngaphandle kokuphakamisa ingcindezi yegazi ibe uhla oluyingozi. Ngaphezu kwalokho, uma uqala uhlelo lwakho lokuzivocavoca, khumbula ukufudumala ngaphambi nokupholisa ngemuva kwemisebenzi yakho.
Ungakhohlwa ukuthi uphefumule njengoba ubambe umoya wakho ungathuthukisa ukucindezela kwegazi lakho.
Ukusebenzisa Amathiphu
Ngokusho kwe-American Heart Association, abantu abanempilo kufanele bathole imizuzu eyi-150 yokuzivocavoca umzimba ngokulinganayo ngesonto-yimaminithi angu-30 ngosuku, izinsuku ezinhlanu ngesonto. Izibonelo zokuzivocavoca izinhlobo zokuzivocavoca zihlanganisa ukuhamba okusheshayo, ukulima, ukuvivinya amanzi, ukudlala i-tennis (kabili), nokudansa kwebhola.
Khumbula ukuthi ungabandakanya ukuzivocavoca empilweni yakho yansuku zonke-ukuhamba ngezinyawo zezinyathelo zokuhamba noma ukuhamba ngezinyawo ezintathu kuya esitolo kungenza umehluko. Awudingi nemishini efana nendawo noma ubulungu bokuzivocavoca.
Ukuphuma ngaphandle ukuhamba epaki kungaba yilokho okudingayo.
Ngaphezu kwalokho, kuwumqondo omuhle ukuqasha umlingani wokuzivocavoca ukuba akuphendule. Umlingani angenza futhi umsebenzi wakho ube nomphakathi futhi ube mnandi.
Okokugcina, khetha izivivinyo ozijabulelayo. Kungakhathaliseki ukuthi yi-class Pilates noma uhamba inja yakho, yenza okuthandayo. Ekugcineni, uzobe unamathuba okunamathela esimweni sokuzivocavoca osijabulelayo.
Izwi elivela
Njengoba uphatha impilo yakho bese uhlela uhlelo lokuzivocavoca, sicela wabelane nodokotela wakho ngezinhlelo zakho. Uzofuna ukuqinisekisa ukuthi uqala nge-regimen eqinisile, ephephile kuwe, futhi uhlangabezana nemigomo yakho ngayinye. Zama ukungadangali noma ukuhamba ngokwakho futhi uqhubeke.
> Imithombo:
> I-Ciolac EG. Ukuqeqeshwa Kwesikhashana Esivinjelwe Kakhulu Nokuphefumula Kwegazi: Ukwandisa Izinzuzo Zokuzivocavoca? Am J Cardiovasc Dis. 2012; 2 (2): 102-110.
> Ukusebenza Ngokuqinile Ukulawula Ukucindezeleka Kwegazi Eliphakeme. I-American Heart Association. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure /MakeChangesThatMatter/Getting-Active-to-Control-High-Blood-Pressure_UCM_301882_Article.jsp#.WrKK_Zch3x8.
> Ukulinganisa Ukusebenza Komzimba Ukuqina. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.