Zamkatimu
Thandizo lachipatala la kuthamanga kwa magazi
Palibe chithandizo chomwe chingathe kuchizaoopsa. Cholinga cha chithandizo ndikuchepetsa kuthamanga kwa magazi kuti apewe zotheka kuwonongeka kwa chiwalo (mtima, ubongo, impso, maso). Pamene ziwalozi zakhudzidwa kale, kuchiza kuthamanga kwa magazi kumakhala kofunika kwambiri. Kwa anthu omwe ali ndi matenda a shuga, zolinga zachipatala zimakhala zapamwamba chifukwa chiopsezo cha zovuta chimawonjezeka.
Chithandizo chamankhwala cha kuthamanga kwa magazi: kumvetsetsa zonse mu 2 min
Ngati 'matenda oopsa, kukhala ndi moyo wathanzi kungakhale kokwanira kuti muchepetse kuthamanga kwa magazi.
Ngati 'matenda oopsa apakati kapena apamwamba, kusintha kwa moyo kumakhalabe kofunika; zidzachepetsa kumwa mankhwala. Muzochitika zonse, a njira yapadziko lonse lapansi kumakhudza kwambiri kuthamanga kwa magazi kuposa kumwa mankhwala okha.
Mankhwala
Mitundu yambiri ya Mankhwala, yopezedwa ndi mankhwala, ikhoza kupereka kulamulira kokwanira kwa kuthamanga kwa magazi. Odwala ambiri amafunika mankhwala a 2 kapena kuposerapo kuti akwaniritse zolinga za kuthamanga kwa magazi. Nawa omwe amagwiritsidwa ntchito kwambiri.
- Diuretics. Amalimbikitsa kuchotsa madzi ochulukirapo ndi mchere kudzera mkodzo. Pali mitundu ingapo, yomwe ili ndi machitidwe osiyanasiyana.
- Beta blockers. Amachepetsa kugunda kwa mtima ndi mphamvu ya kutulutsa magazi kuchokera mu mtima.
- Calcium calcium blockers. Amapangitsa kuti mitsempha ifalikire komanso kuchepetsa kupsinjika kwa mtima.
- Angiotensin-converting enzyme inhibitors. Amakhalanso ndi mphamvu yowonjezera pa mitsempha, potsutsa kupanga kwa hormone (angiotensin).
- Angiotensin receptor blockers (amatchedwanso sartans). Monga gulu lakale la mankhwala, amalepheretsa angiotensin kuti asapangitse mitsempha yamagazi, koma ndi njira ina yochitira.
- Ngati mankhwala ophatikiza opitilira limodzi mwa mankhwalawa sakupambana, dokotala wanu atha kukupatsani mankhwala ena, monga ma alpha blockers, alpha-beta blockers, vasodilators, ndi othandizira apakati.
Chenjezo. ena mankhwala ogulitsa, monga mankhwala oletsa kutupa (monga ibuprofen), amatha kuwonjezera kuthamanga kwa magazi mwa anthu omwe ali ndi kuthamanga kwa magazi. Nthawi zonse funsani malangizo kwa dokotala kapena wazamankhwala musanamwe mankhwala aliwonse. |
Food
Kuti mudziwe zambiri zothandiza, onani zakudya zathu zapadera Kuthamanga kwa magazi. |
zakudya
Ndizotheka kuchepetsa kuthamanga kwa magazi potsatira malangizo awa:
- Kudya kwambiri zipatso ndi ndiwo zamasamba.
- Chepetsani kumwa mchere : Kafukufuku akuwonetsa kuti 30% ya anthu omwe ali ndi vuto la kuthamanga kwa magazi (makamaka omwe amamwa mowa mosavuta) amatha kuchepetsa kuthamanga kwa magazi mwa kuchepetsa kumwa mchere.11. Ngati ndi kotheka, kuphika kapena nyengo, m'malo mchere mchere, nyanja mchere kapena fleur de sel ndi potaziyamu mchere.
- Pang'onopang'ono kumwa mowa ndi caffeine (osapitirira makapu 4 a khofi patsiku).
- Wonjezerani kudya kwanu Omega-3 opezeka m'madzi, makamaka omwe amapezeka mu mackerel, salimoni, trout, herring ndi cod.
- Idyani adyo: ngakhale kuti zabwino zake sizinatsimikizidwe mwamphamvu, madokotala angapo amalimbikitsa adyo chifukwa cha vasodilator (onani Njira Zowonjezera).
Zakudya za DASH
Ku United States, National Institutes of Health (NIH) imalimbikitsa DASH zakudya (Njira Zakudya Zoletsa Kuthamanga Kwambiri). Chakudyachi chapangidwa mwapadera kuti azichiza kuthamanga kwa magazi. Zimagwirizana ndi zakudya za Mediterranean. Kafukufuku wasonyeza kuti amagwira ntchito bwino ndipo, ngati ali ndi kuthamanga kwa magazi pang'ono, amatha kusintha mankhwala omwe amamwa nthawi zonse. Kuwunika pafupipafupi kwa zakudyazi kumachepetsa kuthamanga kwa systolic kuchoka pa 8 mmHg mpaka 14 mmHg, komanso kuthamanga kwa diastolic kuchokera ku 2 mmHg mpaka 5,5 mmHg.9.
M'zakudya izi, kutsindika kumakhala zipatso ndi ndiwo zamasamba, ndi mbewu zonse, ndi mau, nsomba nkhuku ndi mkaka wamafuta ochepa. Kudya nyama zofiira, shuga, mafuta (ndi mafuta odzaza kwambiri) ndi mchere kumachepetsedwa.2.
2 kcal mukatha kudya | |
Akulimbikitsidwa kudya patsiku | Zitsanzo za ma servings |
Mbewu zonse phala mankhwala 7 kuti 8 | - 1 chidutswa cha mkate wathunthu - 125 ml kapena 1/2 chikho cha phala louma lomwe lili ndi fiber - 125 ml kapena 1/2 chikho cha mpunga wofiirira, pasitala wodzaza ndi ulusi wazakudya kapena mbewu zonse (balere, quinoa, etc.) |
masamba 4 kuti 5 | - 250 ml ya letesi kapena mitengo ina yamasamba - 125 ml kapena 1/2 chikho cha masamba - 180 ml kapena 3/4 chikho madzi a masamba |
zipatso 4 kuti 5 | - 1 zipatso zapakatikati - 125 ml kapena 1/2 chikho cha zipatso zatsopano, zozizira kapena zamzitini - 180 ml kapena 3/4 chikho cha madzi a zipatso - 60 ml kapena 1/4 chikho cha zipatso zouma |
Zakudya zamkaka zotsika mafuta 2 kuti 3 | - 250 ml kapena 1 chikho cha skimmed kapena 1% mkaka - 180 ml kapena 3/4 chikho cha skimmed yogurt - 50 g kapena 1 1/2 ma ounces a tchizi pang'ono kapena skimmed |
Nyama, nkhuku ndi nsomba 2 kapena zosachepera | - 90 g kapena ma ounces atatu a nyama yowonda, nkhuku, nsomba kapena nsomba zam'madzi |
mafuta 2 kuti 3 | - 5 ml kapena 1 tbsp. mafuta kapena margarine - 5 ml kapena 1 tbsp. wokhazikika mayonesi - 15 ml kapena 1 tbsp. kuchepetsedwa mafuta mayonesi - 15 ml kapena 1 tbsp. vinaigrette wamba - 30 ml kapena 2 tbsp. otsika kalori vinaigrette |
Mbeu, mtedza ndi mbewu 4 mpaka 5 pa sabata | - 125 ml kapena 1/2 chikho cha nyemba zophika - 80 ml kapena 1/3 chikho cha mtedza; - 30 ml kapena 2 tbsp. XNUMX tbsp mbewu za mpendadzuwa |
Zokhwasula-khwasula ndi maswiti 5 pa sabata | - 1 zipatso zapakatikati - 250 ml kapena 1 chikho cha yoghurt ya zipatso - 125 ml kapena ½ chikho cha yogurt yozizira - 200 ml kapena 3/4 chikho pretzels - 125 ml kapena ½ chikho cha zipatso gelatin - 15 ml kapena 1 tbsp. Supuni XNUMX zamadzi a mapulo, shuga kapena kupanikizana - 3 maswiti ovuta |
Source: mukapeza kuphunzira
Zochita zolimbitsa thupi
The matenda amtundu wamtima (kuyenda mothamanga, kuthamanga, kupalasa njinga, kuvina, kusambira) ndizovomerezeka. Tikukupemphani kuchita osachepera 20 mphindi tsiku, koma kuchita masewera olimbitsa thupi kulikonse, ngakhale kucheperachepera, n’kopindulitsa. M'kupita kwa nthawi, kuchita masewera olimbitsa thupi nthawi zonse kumatha kuchepetsa kuthamanga kwa systolic kuchokera ku 4 mmHg kufika ku 9 mmHg, ngakhale popanda kuwonda.9.
Komabe, kuchenjera ndi masewera olimbitsa thupi omwe amafunikira kuti mukweze zolemera (mwachitsanzo, kumalo ochitira masewera olimbitsa thupi). Iwo amakhala contraindicated pamene kuthamanga kwa magazi ndi mkulu.
Mulimonsemo, ndi bwino kufunsira malangizo kwa dokotala musanayambe kuchita masewera olimbitsa thupi. Onani fayilo yathu Kukhala wokangalika: njira yatsopano yamoyo! Onaninso mndandanda wathu wa Fitness.
kuwonda
Ngati muli ndi kulemera kwakukulu, kuonda ndiyo njira yabwino kwambiri yochepetsera kuthamanga kwa magazi. Pafupifupi, kutaya 2 ½ kilograms (mapaundi 5) kumabweretsa kutsika kwa systolic pressure ya 5 mmHg ndi diastolic pressure ya 2,5 mmHg.
Njira zothana ndi nkhawa
Le kupanikizika,kusaleza ndichidani amatenga gawo lofunikira pakuyambika kwa matenda oopsa. Akatswiri ena amalingalira kuti kupsinjika maganizo kungayambitse kuthamanga kwa magazi ndi 10%. Madokotala angapo amalimbikitsa njira monga kusinkhasinkha, kupuma, kapena yoga. Kuyeserera pafupipafupi (kawiri kapena katatu pa sabata) kungapereke zotsatira zabwino. Anthu omwe ali ndi kuthamanga kwa magazi amatha kuyembekezera kuchepetsa kuthamanga kwa systolic ndi 2 mmHg ndi diastolic yawo ndi 3 mmHg.12Eze.
PasseportSanté.net podcast imapereka zosinkhasinkha, kupumula, kupumula ndi zowonera zomwe mutha kutsitsa kwaulere podina Singirirani ndi zina zambiri. |
Pamodzi ndi machitidwewa, zovuta zosafunikira zidzapewa. Chifukwa chake ndikuphunzira kuchepetsa kupsinjika komwe kumakhudzana ndi moyo: kuwongolera bwino nthawi yanu, kudziwa zomwe mumayika patsogolo, ndi zina zambiri.
Kuti mudziwe zambiri pa izi, onani gawo la Njira Zothandizira.
Pofuna kuonetsetsa kuti kutsatiridwa bwino komanso kuthandiza dokotala kuti asinthe mankhwalawo, akulimbikitsidwa kuyeza kuthamanga kwa magazi kamodzi kapena kawiri pa sabata pogwiritsa ntchito chowunikira kuthamanga kwa magazi. Kuti muchite izi, mutha kupeza chipangizo chomwe chidzayang'anitsidwe kaye kuchipatala kuti muwonetsetse kuti ndicholondola. Pakuwerenga kulikonse, lembani zomwe mwapeza ndikuwuza adokotala paulendo wotsatira. Mphamvu yamagetsi ikakhazikika, imatha kuyeza pafupipafupi. |