Ukuvimbela Nokulawula Umfutho Wegazi Ophakeme

NGUMLOBELI WE-PHAPHAMA! EBRAZIL

UMARIAN wayethuthumela! Wazithola ephuma umongozima kakhulu engalindele. Uyakhumbula, “Ngangicabanga ukuthi ngizofa.” Udokotela watshela uMarian ukuthi umongozima wawubangelwa umfutho wegazi ophakeme (ukucinana kwemithambo yegazi). UMarian waphendula: “Kodwa anginalutho.” Udokotela wathi: “Abantu abaningi abazi ukuthi banomfutho wegazi ophakeme ngoba abanazo izimpawu.”

Kuthiwani ngomfutho wakho wegazi? Ingabe indlela ophila ngayo manje ingabangela umfutho wegazi ophakeme esikhathini esizayo? Yini ongayenza ukuze ulawule umfutho wakho wegazi?a

Umfutho wegazi ungamandla igazi elihamba ngawo emithanjeni. Ungalinganiswa ngomkhono oyinjoloba onwebekayo oboshwa enhla nengalo bese uxhunywa emshinini okala umfutho. Kutholakala izinombolo ezimbili. Ngokwesibonelo: 120/80. Inombolo yokuqala ibizwa ngokuthi i-systolic blood pressure ngoba ibonisa umfutho wegazi phakathi nokushaya kwenhliziyo (systole), kanti inombolo yesibili ibizwa ngokuthi i-diastolic blood pressure ngoba ibonisa umfutho wegazi lapho inhliziyo iphumule (diastole). Umfutho wegazi ulinganiswa ngamamilimitha esigidi (mercury) futhi odokotela bathi isiguli sinomfutho wegazi ophakeme uma ungaphezu kuka-140/90.

Uphakanyiswa yini umfutho wegazi? Ake sithi unisela ingadi yakho. Ngokuvulela ithumbu noma ngokunciphisa umlomo walo, wandisa umfutho wamanzi. Kwenzeka okufanayo nangomfutho wegazi: Ukwenyusa izinga lokugeleza kwegazi noma ukunciphisa ukuvuleka komthambo wegazi kwenyusa umfutho wegazi. Ubangelwa yini umfutho wegazi ophakeme? Ziningi izici ezihilelekile.

Izici Ongeke Uzilawule

Abacwaningi baye bathola ukuthi uma umuntu enezihlobo ezinomfutho wegazi ophakeme, maningi amathuba okuba abe nalesi sifo. Izibalo zibonisa ukuthi maningi amathuba okuba amawele avela eqandeni elilodwa abe nomfutho wegazi ophakeme kunamawele avela emaqandeni amabili. Olunye ucwaningo lubhekisela “ekutholeni izakhi zofuzo ezibangela umfutho wegazi ophakeme emithanjeni,” konke okungaqinisekisa ukuthi sikhona isakhi sofuzo esibangela umfutho wegazi ophakeme. Kuyaziwa nokuthi ingozi yomfutho wegazi ophakeme ngendlela engavamile iyakhula uma umuntu eguga futhi inkulu phakathi kwamadoda ansundu.

Izici Ongazilawula

Qaphela ukudla okudlayo! Usawoti (i-sodium) ungawukhuphula umfutho wegazi kwabanye abantu, ikakhulukazi abanesifo sikashukela nalabo abanomfutho wegazi vele ophakeme kakhulu, asebekhulile kanye nabanye abantu abansundu. Amafutha amaningi egazini angacinanisa imithambo yegazi, ngaleyo ndlela anciphise ukuvuleka kwayo futhi akhuphule umfutho wegazi. Abantu abakhulu ngomzimba abanesisindo esingamaphesenti angu-30 ngaphezu kwesifanele, bangase babe nomfutho wegazi ophakeme. Ucwaningo lusikisela ukuthi ukwandisa i-potassium ne-calcium kungase kunciphise umfutho wegazi.

Ukubhema kuhlobene nengozi enkulu yokuvaleka kwemithambo yegazi ngenxa yamafutha, isifo sikashukela, isifo senhliziyo nonhlangothi. Ngakho ukubhema nomfutho wegazi ophakeme kuyinhlanganisela eyingozi engabangela izifo zenhliziyo nemithambo yegazi. Nakuba ubufakazi buphikisana, i-caffeine—etholakala ekhofini, etiyeni naseziphuzweni ezibandayo—nokucindezeleka okungokomzwelo nokungokomzimba kungase kuphakamise umfutho wegazi. Ngaphezu kwalokho, ososayensi bayazi ukuthi ukuphuza kakhulu noma ukuphuza njalo uphuzo oludakayo nokungawuvivinyi umzimba kungenyusa umfutho wegazi.

Indlela Yokuphila Enempilo

Kungaba yiphutha ukulinda uze ube nomfutho wegazi ophakeme bese kuba yikhathi uthatha izinyathelo ezifanele. Kufanele ukhathalele ukusheshe uqale ukuphila ngendlela enempilo. Ukuzinakekela manje kuyokwenza uphile kangcono esikhathini esizayo.

I-Third Brazilian Consensus on Arterial Hypertension yachaza ushintsho endleleni yokuphila olunciphisa umfutho wegazi emithanjeni. Luyisiqondiso esiwusizo kubantu abanomfutho wegazi ophakeme noma ovamile.

Kubantu abakhuluphele, abacwaningi batusa ukudla okunama-kilojoule amancane, bagweme ukudla okuthiwa kwenza unciphe ngokushesha futhi “kuyisimangaliso,” kuyilapho belondoloza uhlelo lokuvivinya umzimba olulinganiselayo. Mayelana nosawoti, basikisela ukuba ungadli amagremu angaphezu kwayisithupha noma ithisipuni elilodwa ngosuku.b Lokho kusho ukunciphisa usawoti lapho upheka ukudla, nokunciphisa ukudla okusemathinini, inyama ebandayo (i-salami, i-ham, amasosishi nokunye) nokudla okuphekwe ngokufuswa ngentuthu. Usawoti ungancishiswa nangokugwema ukwenezela usawoti lapho udla nangokubheka amalebula okudla okuthengwa sekwenziwe ukuze ubone ukuthi kufakwe usawoti ongakanani.

I-Brazilian Consensus yasikisela nokwandisa i-potassium ngoba ingase “inciphise umfutho wegazi ophakeme.” Ngakho ukudla okunempilo kufanele kuhlanganise “ukudla okunengcosana ye-sodium ne-potassium eningi,” njengobhontshisi, imifino eluhlaza, ubhanana, ikhabe, izaqathe, u-beetroot, utamatisi namawolintshi. Kubalulekile ukugcina uphuzo oludakayo lusesilinganisweni. Abanye abacwaningi babonisa ukuthi abesilisa abanomfutho wegazi ophakeme akufanele baphuze uphuzo oludakayo olungaphezu kwamamililitha angu-30 ngosuku; kanti abesifazane noma labo abanesisindo somzimba esingaphansi kwesituswayo akufanele baphuze ngaphezu kwamamililitha angu-15.c

I-Brazilian Consensus yaphetha ngokuthi ukuvivinya umzimba njalo kunciphisa umfutho wegazi futhi ngaleyo ndlela kunciphise ingozi yokuba abantu abanomfutho wegazi ovamile babe nomfutho wegazi ophakeme. Kuyinzuzo ukuzivocavoca ngokusesilinganisweni, njengokuhamba, ukugibela ibhayisikili nokubhukuda imizuzu engu-30 kuya kwengu-45, izikhathi ezintathu kuya kwezinhlanu ngesonto.d Ezinye izici ezihlanganiswa nendlela yokuphila enempilo kakhudlwana zihlanganisa ukuyeka ugwayi, ukulawula amafutha asegazini (i-cholesterol ne-triglyceride) nesifo sikashukela, ukuthola i-calcium ne-magnesium eyanele, nokulawula ukucindezeleka okungokomzimba nokungokomzwelo. Eminye imithi ingase ikhuphule umfutho wegazi, njengemithi yokuvula amakhala acinene, imithi elwa ne-asidi ene-sodium eningi, elawula isifiso sokudla namaphilisi ezinhlungu zekhanda elibeleselayo ane-caffeine.

Ngokuqinisekile uma unomfutho wegazi ophakeme, udokotela wakho nguyena ongakunikeza iseluleko esingcono mayelana nokudla nemikhuba ethile, kuye ngokwezidingo zakho. Kodwa kungakhathaliseki ukuthi isimo siyini, kuyinzuzo njalo ukusheshe uqale indlela yokuphila enempilo, hhayi nje kuphela kubantu abanomfutho wegazi ophakeme kodwa kuwo wonke amalungu omkhaya. UMarian, okukhulunywe ngaye ekuqaleni kwalesi sihloko, kwadingeka ashintshe indlela yakhe yokuphila. Manje uphuza imithi futhi uphila ukuphila okuvamile naphezu kwenkinga yakhe yempilo. Kuthiwani ngawe? Njengoba sisalindele isikhathi lapho bonke abantu beyoba yimiqemane futhi ‘abakhile bengasayikusho ukuthi: “Ngiyagula;”’ lawula umfutho wakho wegazi!—Isaya 33:24.

[Imibhalo yaphansi]

[Ibhokisi ekhasini 14]

UKUNCIPHISA UMFUTHO WEGAZI OPHAKEME

1. Izinyathelo Ezingakusisa Ulawule Umfutho Wegazi Ophakeme

• Nciphisa umzimba

• Nciphisa usawoti owudlayo

• Yidla kakhudlwana ukudla okune-potassium

• Nciphisa uphuzo oludakayo

• Vivinya umzimba njalo

2. Ezinye Izindlela Ezingase Zikusize Ulawule Umfutho Wegazi

• Izithasiselo ze-calcium ne-magnesium

• Ukudla izinhlobo zemifino enokumahhadla

• Ikhambi lokulwa nokucindezeleka

3. Ezinye Izindlela

• Yeka ugwayi

• Lawula izinga lamafutha egazini (cholesterol)

• Lawula isifo sikashukela

• Gwema imithi engakhuphula umfutho wegazi

[Umthombo]

Kususelwa kuyi-Third Brazilian Consensus on Arterial Hypertension—Revista Brasileira de Clínica & Terapêutica.

[Izithombe ekhasini 15]

Ukuvivinya umzimba njalo nokudla ukudla okunomsoco kuyasiza ekuvimbeleni nasekulawuleni umfutho wegazi ophakeme