Kubemi baseSpain, uxinzelelo lwegazi oluphezulu yingxaki exhaphake kakhulu echaphazela abantu abaninzi. Esi sifo esingapheliyo sinezinga lokuxhaphaka kwe-40% kwaye sinokukhokelela kwiingxaki ezahlukeneyo zempilo ukuba asiphathwanga. Ngelixa abaninzi abantu besazi ngamanyathelo okutya okulawula uxinzelelo kunye nokufumaneka kwamayeza kunyango lwayo, kukho ukungabikho kolwazi malunga ne-hypotension. Kukho abantu abaninzi abafumana iziqendu zemihla ngemihla okanye ezingapheliyo ze-hypotension ngaphandle kokwazi ukuthintela okanye ukuphendula kubo. Abantu abaninzi abazi kukuphi ukutya okutyayo xa kukho ukwehla koxinzelelo lwegazi.
Ngoko ke, siza kunikezela eli nqaku ukukuxelela ukuba kukuphi ukutya okutyayo xa uxinzelelo lwegazi luhla kwaye kukuphi ukutya okulungileyo kokutya rhoqo.
Yintoni hypotension
I-Hypotension ibhekiselele kwimeko apho uxinzelelo lwegazi lomntu lwehla kakhulu ngaphantsi koluhlu lwe-avareji. Ukuqonda ingqikelelo yoxinzelelo lwegazi oluqhelekileyo, kubalulekile ukuqonda ubungakanani boxinzelelo lwegazi, olubandakanya amanani amabini abekwe ngokuthe nkqo. Uxinzelelo lwe-Systolic, elona nani liphezulu, libonisa uxinzelelo lwegazi ngexesha lokubetha kwentliziyo nganye, ngelixa uxinzelelo lwe-diastolic, elona nani liphantsi, limela uxinzelelo lwegazi phakathi kokubetha kwentliziyo. Ufundo oluqhelekileyo lunokuba malunga ne-120/80 mmHg okanye ngaphantsi kancinci. Xa uxinzelelo lwegazi lomntu lwehla ukuya kwi-90/60 okanye ngaphantsi, luhlelwa njengoxinzelelo lwegazi oluphantsi okanye i-hypotension.
Abantu abathile banamanqanaba oxinzelelo lwegazi angaphantsi koluhlu olufanelekileyo kwaye banokuhlelwa "njengezigulane eziphantsi kwegazi." Nangona kunjalo, ngokuqhelekileyo kwamkelwa ukuba kuthathelwe ingqalelo i-hypotension njenge-a inyaniso eyahlukileyo efuna ukulungiswa ukuze ukwazi ukuphila ubomi obuqhelekileyo nobunempilo.
Ukufumanisa ukuba umntu unoxinzelelo lwegazi oluphantsi, kubalulekile ukuqwalasela izikhombisi ezithile. Ezi mpawu ziquka ukuba nesiyezi okanye intloko ebuhlungu, ukutyhafa, ukubona luzizi, ubunzima bokunikela ingqalelo, isicaphucaphu, ukudinwa, kunye nokungagxili kakuhle kwengqondo. Kwiimeko ezinzima ze-hypotension, ingaba yimeko esongela ubomi. Kwiimeko ezinjalo, iimpawu zingabonakalisa njenge ukudideka, ukubanda, ulusu olukhanyayo kunye ne-clammy, ukuphefumla ngokukhawuleza kunye nokuphefumla, kunye nokubetha okubuthathaka kunye nokukhawuleza.
Ukuphelelwa ngamanzi emzimbeni, ukungonelanga kweeminerali, kunye nokuba sesichengeni sobushushu kudla ngokuchazwa njengezinto ezibalulekileyo ezinegalelo kwi-hypotension. Amayeza afana ne-antidepressants kunye nalawo asetyenziselwa ukunyanga i-erectile dysfunction athwala umngcipheko owongezelelweyo wokubangela i-hypotension.
Kukuphi ukutya okutyayo xa kukho ukuhla koxinzelelo lwegazi
Kubantu abanoxinzelelo lwegazi, kubalulekile ukugcina ukutya okunokulinganisela kunye nokunesondlo. Ukusetyenziswa ngokugqithiseleyo kwetyuwa okanye amanqatha kunokubangela amanqanaba aphezulu oxinzelelo lwegazi kunye neengxaki ezinokwenzeka ze-cardiovascular in the future and far. Ngendlela enye, Ukutya kudlala indima ebalulekileyo kwiimeko ze-hypotension, nangona i-hydration eyaneleyo ibaluleke ngakumbi. Kwakhona kubalulekile ukusebenzisa umlinganiselo owaneleyo we-fluid yonke imihla, ngokugxininisa ngokukodwa kumanzi amaminerali, ukukhusela ukubonakala koxinzelelo lwegazi oluphantsi.
Ukujongana nale ngxaki, umkhuba "wokusebenzisa amanzi ngaphandle kwexesha lokutya" kucetyiswa. Uphononongo lwabantu abane-hypotension enzima ye-orthostatic ebangelwa ukungaphumeleli kokuzimela kwafumanisa ukuba abo basela amanzi ngelixa besitya bafumana ukuhla okuncinci kwi-blood pressure emva kokutya xa kuthelekiswa nabo baye bayeka ukwenza oko. Ukongeza, uphononongo olwahlukileyo luveze ukuba ukusebenzisa amanzi ngaphambi kokuba wenze umthambo kwisikhundla esiphezulu kubangele ukunyamezela okukhulu kwe-orthostatic emva kweseshoni yokuzivocavoca.
Impembelelo yamanzi ibaluleke kakhulu kwiyure yokuqala emva kokusetyenziswa. Ukuchasana nokuqala kokuhla ngokukhawuleza koxinzelelo lwegazi ekuphakameni emva kwexesha elide lokulala, ezinye iingcali zonyango zicebisa ukugcina isikhongozelo samanzi sifikeleleka kwaye sisetyenziswe ngokukhawuleza ngaphambi kokuba uvuke ekuseni, njengendlela yokuthintela iziqephu ezinjalo.
Ukusetyenziswa kwetyuwa kunye namafutha
Ukugqithisa ityuwa kunye namafutha kunokubangela iziphumo ezichaseneyo, ezifana noxinzelelo lwegazi oluphezulu, amanqanaba aphezulu e-triglycerides okanye ukunyuka kwe-cholesterol, kunye nokugcinwa kwamanzi amaninzi. Ngokusekelwe kolu lwazi, kucetyiswa ukuba kusetyenziswe ityuwa ngokulinganiselweyo xa kusongelwa ukutya.
Xa kuqwalaselwa isiqulatho sodium ukutya ezifana intlanzi okanye amandongomane, kubalulekile ukongeza ityuwa ngokukhawuleza kwisidlo sakusasa, isidlo sasemini kunye nesidlo sakusihlwa, ngenxa yamanqanaba asele aphezulu e-sodium..
Ngokuphathelele amanqatha, kuyacetyiswa ukuba kufakwe iinketho "ezinempilo" ekudleni kwethu, kubandakanywa namafutha ezilwanyana ezinjengeentlanzi ezinamafutha, kunye namafutha emifuno afana i-walnuts, i-avokhado, i-coconut, ioli ye-olive eyongezelelweyo kunye nembewu etyebileyo kwi-omega 3, efana neflakisi. Ngokwenza njalo, sinokulawula ngokufanelekileyo uxinzelelo lwegazi ngaphandle kokufumana imiphumo eyingozi ehambelana namafutha ahluthayo.
Ukongeza ekuchongeni ukutya okunokwehlisa uxinzelelo lwegazi, kubaluleke ngokulinganayo ukuqaphela abo banakho ukuliphakamisa.
Uluhlu lokutya okufuneka utye xa kukho ukwehla koxinzelelo lwegazi
Ezi zezona ngcebiso:
- Kubantu abakhetha ityuwa yolwandle, Umda ocetyiswayo wemihla ngemihla we-5 g unokucetyiswa, ukwahlula phakathi kwezidlo eziphambili zosuku, eziphantse zilingane ne-teaspoon enesisa. Ukubandakanya ityuwa ekutyeni kwakho ngendlela enempilo, cinga ukukhetha ukutya okunetyuwa okufana ne-anchovies, i-mojama okanye i-roe njengomthombo ongomnye.
- Bandakanya iinkozo kukutya kwakho ngokudibanisa isonka esipheleleyo, irayisi emdaka kunye neesiriyeli zesidlo sakusasa esiziinkozo.
- Ukugcina ukutya okunempilo kwesodium, Kucetyiswa ukuba utye amantongomane angaxutywanga, njenge-5-6 walnuts okanye i-almonds eyi-15-20 ngosuku., ekubeni amandongomane ngokwemvelo aqukethe i-sodium.
- Qiniseka ukuba utya iintlobo ngeentlobo zemifuno yonke imihla ukuze ukwandise izibonelelo zesondlo.
- Isiqulatho se-caffeine kunye ne-theine kuzo zombini ikofu kunye neti kunokubangela ukonyuka okwethutyana kuxinzelelo lwegazi.
- Cocoa, eyaziwayo ngeempawu zayo ezikhuthazayo ngenxa yobukho be-theobromine kwiigobolondo ze-cocoa, ingaba luncedo kwi-routine yakho. Nangona kunjalo, kubalulekile ukukhetha i-cocoa ecocekileyo kunye nexabiso elincinci lamafutha kunye neswekile. Ukubandakanya inani elincinci letshokholethi ecocekileyo kwi-snack yakho yasekuseni okanye yangokuhlwa kunokunceda ukunciphisa uxinzelelo lwegazi.
- I-Glycerin, ityuwa ye-calcium efumaneka ngobuninzi kwi-licorice, inamandla okunyusa uxinzelelo lwegazi. Le nto iluncedo inokutyiwa ngeendlela ezahlukeneyo, njengokugalelwa okanye ukusebenzisa intonga okanye ingcambu eyaziwa ngokuba yipalodu. Nangona kunjalo, kubalulekile ukuyeka ukusebenzisa i-licorice kwifom ye-candy.
- Kwimeko itshizi, ukhetho lweentlobo ezintsha okanye ze-burgos. Kulo mzekelo, ukhetho oluqhelekileyo luya kukhethwa. Nangona kunjalo, kuyacetyiswa ukuba sikuphephe ukutya okunyangayo ngenxa yokuba zineekhalori ezininzi kwaye ziqulethe izixa ezibalulekileyo zamafutha ahluthayo.
- Kwimeko yeesoseji, zihlala zinomxholo ophezulu wetyuwa kunye namafutha, ngaphandle kwe-serrano ham, ngakumbi i-ham yase-Iberia, edla ngokuba namazinga aphantsi amafutha ahluthayo kunye nomxholo ophezulu wetyuwa, okwenza kube yindlela efanelekileyo yokunyusa. Uxinzelelo.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokuba kukuphi ukutya okutyayo xa uxinzelelo lwegazi lwehla.