Ungenza izinguquko ukunciphisa ingozi yesifo
Ungaba yini ukuthi usengozini yokushaywa yisifo? Ngenkathi kungekho ndlela ephelele yokwazi ukuthi uzoke noma ungeke ube nesifo ngesikhathi sokuphila kwakho, kukhona izibonakaliso ukuthi usengozini enkulu yokushaywa yisifo. Izindaba ezinhle ukuthi ungenza okuthile mayelana nalezi zibonakaliso ukuze ukwazi ukwehlisa ingozi yakho yokushaya isifo.
1. Ukucindezelwa Kwakho Kwegazi Akuphephile
Uma uhlale une-high blood pressure noma uma uzama ukugwema empeleni ukuthola ukuthi ingcindezi yakho yegazi-yizindaba ezimbi.
Izindaba ezinhle ukuthi ukuphakama kwengcindezi yegazi kungaphathwa ngemithi, ukudla, nokuguqula indlela yokuphila njengokunciphisa ukucindezeleka nokubhema. Qinisekisa ukuthi ubona udokotela wakho ukuthola ukuthi ingcindezi yakho yegazi ingakanani, futhi ngaphansi kokuqondiswa udokotela wakho, qala ukwenza izinguquko.
2. Igazi lakho le-Sugar liphakeme-noma awukwazi ukuthi liyini
Ushukela wegazi ophuthumayo, ushukela wegazi ongapheli, noma isifo sikashukela esingalawuleki ungalimaza imithwalo yegazi, okwandisa ingozi yokushaywa yisifo. Qinisekisa ukubona njalo udokotela wakho ukuze uthole ukuhlolwa kwesifo sikashukela esifanele kanye nokwelashwa okufanele ngokudla noma imithi, njengoba kudingekile.
3. Wena Umoya
Ukubhema kuwumkhuba onzima wokuphula. Ngenye yezibonakaliso ezibaluleke kakhulu ukuthi usengozini yokuthola isifo. Izindaba ezinhle ukuthi, naphezu komthelela obangela ukulimala okulimazayo, lezi zimphumela zibuyele ngokuphawulekayo ngokuhamba kwesikhathi ngemuva kokuyeka ukubhema.
4. Awutholi Ukuzivocavoca Okunene
Ukuzivocavoca kulula ukuzinaki.
Kungabonakala sengathi kuyingozi. Kungaba nzima ukuqala ukuzivocavoca uma unezinhlungu nezinhlungu. Kodwa kungakhathaliseki ukuthi isimo sakho sezempilo siyini-noma ngabe usuphilile noma uma usuvele unesifo esibi kakhulu-kukhona ukuzivocavoca okuphephile futhi okulula okuzokwenza ulungele ukubhekana nokunciphisa ingozi yakho.
5. Une-Cholesterol ephezulu
Nakuba izincomo ze-American Heart Association ze-cholesterol yokudla zishintshile eminyakeni embalwa edlule, usadinga ukugcina amazinga anconyiwe.
Amazinga aphezulu anqunywa ukuthi angaphansi kuka-150 mg / dL ye-triglycerides, engaphansi kuka-100 mg / dL ye-LDL, ngaphezu kwe-50 mg / dl ye-HDL futhi engaphansi kwe-200 mg / dL ye-cholesterol yonke. Lezi zincomo ziyaqaphela ukuthi i-cholesterol yokudla ayiyona imbangela ye-cholesterol ephezulu yegazi, kodwa kunalokho ukuthi izifo ezidliwayo nezakhi zofuzo zidala i-cholesterol ephezulu. Kuyinto umehluko oyinqaba ukuthi empeleni kusho okuningi uma kuziwa ekudleni nokuthi ngabe udinga ukwelashwa .
6. Uphuza utshwala obukhulu kakhulu
Ngesikhathi isiphuzo esisodwa ngosuku ngabesifazane kanye neziphuzo ezimbili ngosuku kubhekwa njengabamukelekayo, ukuphuza okuningi kungakhuphula umfutho wegazi kanye ne-triglycerides. Lokho kuzofaka isandla ekukhutheni kwemithambo yegazi (ukuqina kwe-atherosclerosis) futhi kwandise ingozi yokushaywa yisifo.
Buka Kufakiwe 7 You Are Obese
Uma ukhuluphele kakhulu, unethuba elikhudlwana lezinye izici zokufaka isifo socansi kuhlanganise ne-cholesterol ephakeme, ukucindezela kwegazi eliphezulu nesifo sikashukela. Izinyathelo ongazithatha ukuze ulahlekelwe isisindo esiningi uzonciphisa ingozi yakho, ngakho-ke kuwukuhlakanipha ukuqala ukudla ukudla okunempilo nokuthola ukuzivocavoca okwengeziwe.
8. Awuthathi Imithi Yakho
Izinto eziningi ezingabangela ingozi zikwazi ukuphathwa, kodwa lokho kudinga ukuthatha imithi yakho njalo, ukugcwalisa imithi yakho kanye nokuthola ukuhlolwa kwesikhashana uma kunoma yikuphi ukulinganisa kwakho okudingeka kulungiswe.
Qaphela kahle impilo yakho. Uyakufanelwe, ngisho noma kuyinkinga enkulu.
9. Awunakekeli ngezokwelashwa ngesifo sakho senhliziyo
Uma unomoya omfushane lapho uhamba noma uzikhandla noma uma uzwa ubuhlungu besifuba, usuke ubhekene nengozi enkulu yokushaya noma isifo senhliziyo. Ungasheshi ukuthola ukunakekelwa kwezokwelapha uma uzwa ubuhlungu besifuba.
10. Uyalahla TIAs
Abantu abaningi abakwazanga ukubona ukuhlaselwa kwe-ischemic okudlulayo (TIA). Thatha amaminithi ambalwa ukuze uzijwayeze ngesifo sohlangothi kanye ne- TIA izimpawu . Uma uke waba nalezi zibonakaliso noma izimpawu, udinga ukuthola usizo lwezokwelapha ngokushesha, ngoba i-TIA yisilumkiso esikhulu kakhulu sokuxwayisa ukuthi usengozini yokushaywa yisifo.
Izwi elivela
Lezi zibonakaliso eziyishumi ukuthi usengozini yokushaya isifo esibi futhi akufanele zithathwe kalula. Qiniseka ukuthi uthole ukunakekelwa kokwelapha okuvimbela ukuvimbela wena noma omunye umuntu omkhathalelayo.
> Imithombo:
> Izingozi Zezingozi. I-National Stroke Association. http://support.stroke.org/acute_site/risk-factors/.
> Ingozi yokushaya isisu. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/stroke/risk_factors.htm.
> Ubani Ongengozini Yokushaywa Isifo? I-National Heart, Lung, ne-Blood Institute. https://www.nhlbi.nih.gov/health/health-topics/topics/stroke/atrisk.