Kubantu baseSpain, umfutho wegazi ophakeme uyinkinga evame kakhulu ethinta ingxenye enkulu yabantu. Lesi sifo esingelapheki sinezinga lokuvama okungama-40% futhi singaholela ezinkingeni ezehlukene zempilo uma singelashwa. Nakuba abantu abaningi bazi ngezinyathelo zokudla zokulawula ukucindezeleka kanye nokuba khona kwemithi yokwelashwa kwayo, kukhona ukuntula ulwazi mayelana ne-hypotension. Kunabantu abaningi ababhekana neziqephu zansuku zonke noma ngezikhathi ezithile ze-hypotension ngaphandle kokwazi ukuthi bangazivimba kanjani noma baziphendule kanjani. Abantu abaningi abazi yikuphi ukudla okufanele ukudle uma umfutho wegazi wehla.
Ngakho-ke, sizonikezela lesi sihloko ukukutshela ukuthi yikuphi ukudla okufanele ukudle lapho umfutho wegazi wakho wehla nokuthi yikuphi ukudla okungcono kakhulu okufanele ukudle njalo.
Yini i-hypotension
I-Hypotension ibhekisela esimweni lapho umfutho wegazi womuntu wehla kakhulu ube ngaphansi kwesilinganiso esimaphakathi. Ukuze uqonde umqondo womfutho wegazi ojwayelekile, kubalulekile ukuqonda ukufundwa komfutho wegazi, okuhlanganisa izinombolo ezimbili ezibekwe zibheke phezulu. Umfutho we-Systolic, inombolo ephakeme kakhulu, ubonisa umfutho wegazi phakathi nokushaya kwenhliziyo ngakunye, kuyilapho umfutho we-diastolic, inombolo ephansi kakhulu, umele umfutho wegazi phakathi kokushaya kwenhliziyo. Ukufundwa okujwayelekile kungaba ngu-120/80 mmHg noma ngaphansi kancane. Uma umfutho wegazi womuntu wehla uye ku-90/60 noma wehla, uhlukaniswa njengomfutho wegazi ophansi noma i-hypotension.
Abantu abathile banamazinga omfutho wegazi angaphansi kwebanga elifanele futhi bangase bafakwe kusigaba "seziguli ezinomfutho wegazi ophansi." Kodwa-ke, kuvame ukuvunyelwa ukubheka i-hypotension njenge-a iqiniso elihlukile elidinga ukulungiswa ukuze ukwazi ukuphila impilo evamile nenempilo.
Ukuze unqume ukuthi umuntu unomfutho wegazi ophansi, kubalulekile ukucabangela izinkomba ezithile. Lezi zimpawu zihlanganisa isiyezi noma ikhanda elilula, ukuquleka, ukungaboni kahle, ubunzima bokugxilisa ingqondo, isicanucanu, ukukhathala, nokungagxili kahle kwengqondo. Ezimweni ezimbi kakhulu ze-hypotension, kungase kube isimo esisongela ukuphila. Ezimweni ezinjalo, izimpawu zingabonakala njenge ukudideka, ukubanda, isikhumba esiphaphathekile nesicwebezelayo, ukuphefumula okusheshayo nokujulile, kanye nokushaya kwenhliziyo okubuthakathaka nokusheshayo.
Ukuphelelwa amanzi emzimbeni, ukungondleki kahle kwamaminerali, kanye nokuchayeka kokushisa kuvame ukushiwo njengezici ezibalulekile ezibangela umfutho wegazi ophakeme. Imithi efana nama-antidepressants kanye naleyo esetshenziselwa ukwelapha ukungasebenzi kahle kwe-erectile ithwala ingozi eyengeziwe yokubangela i-hypotension.
Yikuphi ukudla okufanele ukudle uma umfutho wegazi wehla
Kubantu abanomfutho wegazi ophakeme, kubalulekile ukugcina ukudla okulinganiselayo nokunomsoco. Ukusetshenziswa kakhulu kukasawoti noma amafutha kungabangela amazinga omfutho wegazi ophezulu kanye nezinkinga zenhliziyo nemithambo yegazi esikhathini esizayo esiseduze nakude. Ngendlela efanayo, Ukudla kudlala indima ebalulekile ezimweni ze-hypotension, nakuba i-hydration eyanele ibaluleke nakakhulu. Kubalulekile futhi ukudla inani elanele loketshezi nsuku zonke, ngokugcizelela ngokukhethekile emanzini amaminerali, ukuvimbela ukubonakala komfutho wegazi ophansi.
Ukubhekana nale nkinga, umkhuba "wokusebenzisa amanzi ngaphandle kwezikhathi zokudla" kunconywa. Ucwaningo olwenziwa kubantu abane-orthostatic hypotension eyingozi kakhulu ebangelwa ukuhluleka kwe-autonomic kwatholakala ukuthi labo abaphuza amanzi ngesikhathi bedla baba nokwehla okuncane komfutho wegazi ngemva kokudla uma kuqhathaniswa nalabo ababengakwenzi lokho. Ukwengeza, ucwaningo oluhlukile lwembula ukuthi ukudla amanzi ngaphambi kokuzivocavoca esikhundleni se-supine kubangele ukubekezelelana okukhulu kwe-orthostatic ngemva kweseshini yokuzivocavoca.
Umthelela wamanzi uphawuleka kakhulu phakathi nehora lokuqala ngemva kokusetshenziswa. Ukuze kunqandwe ukwehla komfutho wegazi kungazelelwe lapho ukhuphuka ngemva kokulala isikhathi eside, abanye ochwepheshe bezokwelapha basikisela ukugcina isiqukathi samanzi siseduze nokuwaphuza ngokushesha ngaphambi kokuvuka ekuseni, njengesinyathelo sokuvimbela lezi ziqephu.
Ukusetshenziswa kukasawoti namafutha
Ukweqile kosawoti namafutha kungabangela imiphumela ephambene, njengomfutho wegazi ophakeme, amazinga aphezulu e-triglycerides noma i-cholesterol eyengeziwe, kanye nokugcinwa koketshezi ngokweqile. Ngokusekelwe kulolu lwazi, ukusetshenziswa kukasawoti okusesilinganisweni kuyaphakanyiswa lapho kusongelwa ukudla.
Lapho ucabangela okuqukethwe sodium ukudla ezifana inhlanzi noma amantongomane, kubalulekile ukufaka usawoti kancane ngesikhathi sasekuseni, isidlo sasemini kanye nesidlo sakusihlwa, ngenxa yamazinga awo aphezulu e-sodium..
Ngokuqondene namafutha, kuhle ukuba sihlanganise izinketho "ezinempilo" ekudleni kwethu, kuhlanganise namafutha ezilwane njengezinhlanzi ezinamafutha, kanye namafutha emifino njenge ama-walnuts, ukwatapheya, ukhukhunathi, amafutha omnqumo engeziwe kanye nembewu ecebile nge-omega 3, njengefilakisi. Ngokwenza kanjalo, singakwazi ukulawula umfutho wegazi ngempumelelo ngaphandle kokuthola imiphumela eyingozi ehambisana namafutha agcwele.
Ngaphezu kokuhlonza ukudla okungehlisa umfutho wegazi, kubalulekile ngokufanayo ukuqaphela labo abanamandla okuwunyusa.
Uhlu lokuthi yikuphi ukudla okufanele ukudle uma umfutho wegazi wehla
Lezi izincomo ezihamba phambili:
- Kubantu abathanda usawoti wasolwandle, umkhawulo onconywayo wansuku zonke we-5 g ungaphakanyiswa, ukuhlukanisa phakathi kokudla okuyinhloko kosuku, okucishe kulingane nethisipuni eliningi. Ukuze uhlanganise usawoti ekudleni kwakho ngendlela enempilo, cabanga ukukhetha ukudla okunosawoti okufana nama-anchovies, i-mojama noma i-roe njengomthombo ohlukile.
- Faka okusanhlamvu ekudleni kwakho ngokuhlanganisa isinkwa esigcwele okusanhlamvu, irayisi elinsundu kanye nezinhlamvu zasekuseni ezisanhlamvu.
- Ukugcina ukudla okunempilo kwe-sodium, Kunconywa ukuthi udle amantongomane angenasawoti, njengama-walnuts angama-5-6 noma ama-alimondi ayi-15-20 ngosuku., njengoba amantongomane ngokwemvelo aqukethe i-sodium.
- Qiniseka ukuthi udla izinhlobonhlobo zemifino nsuku zonke ukuze ukwandise izinzuzo zokudla okunomsoco.
- I-caffeine ne-theine kukho kokubili ikhofi netiye kungabangela ukwenyuka kwesikhashana komfutho wegazi.
- Ukhokho, eyaziwa ngezici zayo ezikhuthazayo ngenxa yokuba khona kwe-theobromine kumagobolondo e-cocoa, ingaba isengezo esizuzisayo esimisweni sakho. Kodwa-ke, kubalulekile ukukhetha i-cocoa emsulwa enamanani amancane wamafutha noshukela. Ukufaka ushokoledi omncane omsulwa ekudleni kwakho kwaphakathi ekuseni noma kusihlwa kungasiza ekudambiseni umfutho wegazi ophakeme.
- I-Glycerin, usawoti we-calcium otholakala ngobuningi ku-licorice, unamandla okunyusa umfutho wegazi. Le nto ezuzisayo ingadliwa ngezindlela ezihlukahlukene, njengokuwuthela noma ukusebenzisa uthi noma impande eyaziwa ngokuthi i-palodu. Kodwa-ke, kubalulekile ukugwema ukudla i-licorice efomini likaswidi.
- Endabeni ushizi, okuthandwa yizinhlobo ezintsha noma ze-burgos. Kulokhu, inketho evamile izokhethwa. Nokho, kutuswa ukuba ugweme ukudla okwelashwa ngenxa yokuthi kunama-kilojoule amaningi futhi kunamafutha agcwele.
- Endabeni yamasoseji, ngokuvamile anokuqukethwe okuphezulu kwakho kokubili usawoti namafutha, ngaphandle kwe-serrano ham, ikakhulukazi i-ham yase-Iberia, evame ukuba namazinga aphansi amafutha agcwele kanye nokuqukethwe kukasawoti ophakeme, okwenza kube inketho evumayo yokukhulisa. ukungezwani.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuthi yikuphi ukudla okufanele ukudle lapho umfutho wegazi wakho wehla.