Uma uthola ukuthi une-high blood pressure, udokotela wakho kungenzeka ukuthi wakhuthaza ukuthi ulahlekelwe isisindo ngokuzivocavoca. Kodwa ukuqala uhlelo lokuzivocavoca nokuzama ukunciphisa isisindo ngenkathi kulawulwa umfutho wegazi ophezulu kungase kudideke. Sebenzisa lesi sihloko njengesiqalo sokuqala, kanye neseluleko esivela kudokotela wakho, ukuza necebo elikusebenzelayo.
Izinzuzo Zokuzivocavoca Abantu Abacindezela Ngegazi Eliphezulu
Enye yezinzuzo ezinkulu kakhulu zokuqala uhlelo lokuzivocavoca isisindo somzimba.
Ukulahlekelwa ngisho nesisindo esincane singaletha izinombolo zakho zomsindo wegazi zibe uhla olujwayelekile. Kodwa ngisho noma ukulahlekelwa isisindo kungenzeki ngaso leso sikhathi, ukuhlanganyela nje ohlelweni oluvamile lokuvivinya umzimba kungaba nethonya elihle emfuthweni wegazi ophezulu.
Kodwa izinzuzo azipheli lapho. Ukwandisa izinga lakho lomzimba kungasiza ekunciphiseni ingozi yesifo senhliziyo, ukuvimbela uhlobo lwesifo sikashukela sohlobo lwe-2, ukunciphisa ukucindezeleka, ukunciphisa umzimba wakho womzimba nokuthuthukisa amazinga akho e-cholesterol. Lena yikho konke ukuthuthukiswa okuzokwenza ngcono iphrofayli yakho yezempilo jikelele.
Indlela Yokunciphisa Isisindo Ngokuphepha
Uma uthola ukuthi une-high blood pressure, qiniseka ukuthi uxoxe nganoma yiluphi uhlelo olusha lokuzivocavoca nodokotela wakho. UMary Moon, MD, udokotela womndeni osebenza kahle, weluleka iziguli zakhe eziningi ukuba zinciphise isisindo. Uchaza ukuthi abaningi babo banesifo esiphakeme segazi kanye nezinye izimo ezihlanganisa ukukhuluphala ngokweqile noma uhlobo lwe-2 lwesifo sikashukela . Nakuba uhlelo lokuzivocavoca umzimba lungathuthukisa lezi zimo, uchaza ukuthi kubalulekile ukufuna iziqondiso ezithile.
"Akekho umbuzo wokuthi ukuzivocavoca kuyisici esibalulekile esizosiza ukujwayelekile ukucindezela kwegazi kodwa abantu kudingeka baqiniseke ukuthi benza izivivinyo ezifanele ngokuvumelana nesimo sabo sokuzivocavoca noma kungase kube yingozi kubo."
Uyancoma ukuthi uqale kancane futhi kancane kancane ukwandise isikhathi nokuqina kokuzivocavoca kwakho njengoba umsebenzi wokubekezelelana nokuzivocavoca kwakho kuthuthukisa.
Imihlahlandlela Yokuzivocavoca Yabantu Abacindezela Ngegazi Eliphakeme
Uma uxoxisana nohlelo lwakho lokulahlekelwa isisindo nodokotela wakho, ungasebenzisa le mihlahlandlela njengendlela yokuqala yokusekela imigomo. Bese, yenza isimiso esikusebenzelayo.
- I-National Heart, i-Lung ne-Blood Institute itusa imizuzu engama-30 yomsebenzi olinganiselayo izinsuku eziningi zesonto ukwelashwa kwengcindezi ephezulu yegazi.
- I-American Heart Association itusa imizuzu eyi-150 ngeviki noma imizuzu engama-30 ngosuku (izinsuku eziningi zesonto) ukufeza impilo yezinhliziyo.
- I-American College of Sport Medicine incoma okungenani imizuzu engama-250 ngesonto ngokuzivocavoca okulinganiselayo ukuze kufezeke ukulahlekelwa kwesisindo esibalulekile.
Uma unemishanguzo yengcindezi yegazi, kufanele ukhulume nodokotela wakho ngendlela engcono kakhulu yokuqapha umsebenzi wakho wokuzivocavoca. Ukuze ulahlekelwe isisindo, ufuna ukuqiniseka ukuthi usebenza ngendlela efanele yokuzivocavoca, kodwa ezinye izindlela zokulinganisa izinga lakho angeke ziphumelele uma usepilisi leligciwane. Izinga lokushaya kwenhliziyo, isibonelo, kungenzeka lingasebenzi uma imithi yakho igcina inhliziyo yakho ibetha ngokulinganisela.
Ukuqalisa Ngenhlelo
Kungakhathaliseki ukuthi umgomo wakho ukulawula umfutho wegazi ophezulu, wehlisa ukucindezelwa kwegazi noma ukuvimbela ukucindezeleka komzimba, uhlelo lokulahlekelwa isisindo oluhlanganisa ukuvivinya umzimba luzokusiza ukuba ufinyelele imigomo yakho.
Qalisa ngokukhuluma nethimba lakho lokunakekela impilo. Khona-ke, vele uhlelo ozimisele ngalo futhi okwazi ukunamathela ngaphezu kwesikhathi eside.
Imithombo:
I-American College of Sports Medicine. I-ACSM Isikhundla Melela Umsebenzi Wokwenyama Nokulahlekelwa Isisindo. http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/acsm-position-stand-on-physical-activity-and-weight-loss- manje etholakalayo.
Ukuvimbela nokwelashwa kweHIV High Press. Isihloko sekhasi. I-American Heart Association. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure /PreventionTreatmentofHighBloodPressure /Prevention-Treatment-of-High-Blood-Pressure_UCM_002054_Article.jsp
Ukucindezelwa Kwegazi Eliphakeme. Amasevisi Okulawula Nokuvimbela Izifo. http://www.cdc.gov/bloodpressure/about.htm
UMary Moon, MD, i-Interview. Agasti 21, 2012.
Umhlahlandlela Wakho Wokunciphisa Ukucindezeleka Kwegazi. I-National Heart http://www.nhlbi.nih.gov/health/health-topics/topics/hbp.