Ungawulawula Kanjani Umfutho Wegazi Ophansi Ngokudla?

Ukugcina amazinga omfutho wegazi enempilo kubalulekile enhlalakahleni iyonke. Nakuba abantu abaningi belwela ukwehlisa umfutho wegazi, abanye kungase kudingeke bawunyuse ngenxa yalokho i-hypotension noma izimo ezithile zokwelapha. Uma ubheke ukukhulisa umfutho wegazi lakho, kubalulekile ukuthi ugxile ekudleni okunempilo, okunomsoco okungasekela umgomo wakho. Kule bhulogi, sizohlola okunye ukudla okungasiza ukukhulisa umfutho wegazi ngendlela ephephile nelinganiselayo.

Uyini Umfutho Wegazi Ophansi?

I-Hypotension, noma umfutho wegazi ophansi, kwenzeka lapho igazi eligeleza emithanjeni lihlangabezana nomfutho ongaphansi kwebanga elivamile. Ukufundwa komfutho wegazi ongaphansi kuka-100/70 mm Hg kuthathwa njengokuphansi, kuyilapho cishe u-120/80 mm Hg kuthathwa njengokujwayelekile, futhi ukufundwa okungaphezu kuka-120/80 mm Hg kuhlukaniswa njengokuphezulu.

Abanye abantu bahlala banomfutho wegazi ophansi ngokwemvelo ngenxa yezakhi zofuzo, ngokuvamile okungesona isizathu sokukhathazeka. Kodwa-ke, abanye bangase behle ngokuzumayo kumfutho wegazi noma babe nomfutho wegazi ophansi ohlobene nezinkinga zempilo.

Umfutho wegazi ophansi uhlukaniswa ngezinhlobo eziningana, okuhlanganisa i-orthostatic, i-postprandial, ne-neural mediated, ngayinye enezimbangela ezihlukile.

Ukulawulwa komfutho wegazi ophansi kungabandakanya kokubili ukulungiswa kwendlela yokuphila kanye nemithi.

Ukudla okungu-12 Kokwenyusa Umfutho Wegazi

1. Ukudla okunosawoti: Hlanganisa nokudla okunesodium eningi, okufana namakhukhamba, ama-olives, amantongomane anosawoti, namasobho asemathinini, ukuze usize ukuphakamisa umfutho wegazi.
2. I-Beetroot: Jabulela ijusi ye-beetroot noma i-beetroot, eyaziwa ngokuqukethwe kwayo kwe-nitric oxide, ekhuthaza ukunwebeka kwemithambo yegazi futhi ingakhuphula umfutho wegazi.
3. I-Licorice: Ukusebenzisa i-licorice ngamanani amaphakathi kungaba okwesikhashana phakamisa umfutho wegazi ngenxa yezinhlanganisela zayo zemvelo.
4. Ijusi katamatisi: Ijusi katamatisi iqukethe i-lycopene, engasiza ukukhulisa umfutho wegazi. Khetha izinhlobo ezine-sodium ephansi ukuze ukhethe okunempilo.
5. I-Caffeine: Jabulela iziphuzo ezine-caffeine njengekhofi noma itiye, njengoba i-caffeine ingakhuphula izinga lomfutho wegazi okwesikhashana.
6. Omisiwe: Ukudla omisiwe omisiwe, okuqukethe amazinga aphezulu e-potassium, imineral esekela umfutho wegazi onempilo.
7. Ama-alimondi: Lawa mantongomane agcwele amafutha anempilo kanye ne-magnesium, engasiza ukugcina amazinga omfutho wegazi enempilo.
8. Ijusi yewolintshi: Okuqukethwe okuphezulu kwevithamini C kujusi yewolintshi kungakhuthaza ukusebenza kwemithambo yegazi enempilo futhi kukhuphule umfutho wegazi.
9. Amanzi Kakhukhunathi: Ecebile ngama-electrolyte, amanzi kakhukhunathi angasiza ekugcineni ukugeleza kwamanzi futhi asekele ukulawulwa komfutho wegazi.
10. I-Chocolate Emnyama: Zitike ngenani elincane likashokoledi omnyama (u-70% we-cocoa noma ngaphezulu) ngenxa ye-flavonoid yawo, engase ibe nemiphumela yokunyusa umfutho wegazi.
11. Inyama Ebomvu: Ukusikeka kwenyama ebomvu ezondile kungase kube umthombo omuhle wensimbi, esekela ukukhiqizwa kwegazi okunempilo futhi ingase ibe nomthelela ekwenyukeni komfutho wegazi.
12. Okusanhlamvu Okuphelele: Khetha ukudla okusanhlamvu okuphelele njenge-quinoa, irayisi elinsundu, nesinkwa sikakolweni, njengoba kunikeza imisoco ebalulekile njenge-magnesium ne-fiber engasekela umfutho wegazi.

Amathiphu okugwema umfutho wegazi ophansi

Nawa amanye amathiphu okusiza ukugwema noma ukulawula umfutho wegazi ophansi:

1. I-Stay Hydrated: Phuza uketshezi olwanele, ikakhulukazi amanzi, usuku lonke ukuze uvimbele ukuphelelwa amanzi emzimbeni, okungaba nomthelela ekwehleni komfutho wegazi.
2. Khulisa Ukudla Usawoti: Yidla inani elithe xaxa likasawoti (i-sodium) ekudleni kwakho, kodwa thintana nochwepheshe bezempilo ukuze uthole izinga elikufanele.
3. Yidla Ukudla Okuvamile, Okulinganiselayo: Gwema ukweqa ukudla futhi ugcine ukudla okunomsoco okuhlanganisa ukudla okunomsoco okuhlukahlukene ukusiza ukuzinzisa amazinga omfutho wegazi.
4. Nciphisa Utshwala: Nciphisa noma ugweme ukuphuza utshwala, njengoba kungase kubangele ukuphelelwa amanzi emzimbeni futhi kubangele umfutho wegazi ophansi.
5. Gwema Ukuma Noma Ukuhlala Isikhathi Eside: Gwema ukuma noma ukuhlala isikhathi eside ngaphandle kokunyakaza. Uma kunesidingo, thatha ikhefu, welule, noma uhambehamba ukuze ukhuthaze ukugeleza kwegazi futhi uvimbele ukwehla komfutho wegazi.
6. Qaphela Izinguquko Zokuma: Lapho usuka ekulaleni uye ekumeni, kwenze kancane ukuze uvumele umzimba wakho isikhathi sokulungisa futhi uvimbele ukwehla komfutho wegazi kungazelelwe.
7. Gqoka ama-Compression Stockings: Cabangela ukugqoka amasokisi amasokisi anikeza ukucindezela okuncane emilenzeni futhi asize ukuthuthukisa ukugeleza kwegazi, ukwehlisa ingozi yomfutho wegazi ophansi.
8. Vivinya Njalo umzimba: Zibandakanye ekuzilolongeni okuvamile ukuze uthuthuke ngokuphelele impilo yempilo nokusiza ukulawula umfutho wegazi. Xhumana nochwepheshe bezempilo ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.
9. Gwema Amabhavu Ashisayo noma Amashawa: Amanzi ashisayo angenza imithambo yegazi ivuleke, okuholela ekwehleni komfutho wegazi. Khetha amanzi afudumele esikhundleni salokho.
10. Phatha Ingcindezi: Zijwayeze amasu okunciphisa ingcindezi njengokuzivocavoca ukuphefumula okujulile, ukuzindla, noma ukuzibandakanya emisebenzini ekusiza ukuthi uphumule. Ukucindezeleka kungathinta amazinga omfutho wegazi.
11. Gada Imithi: Eminye imithi ingehlisa umfutho wegazi. Xoxisana ngemithi yakho nochwepheshe bezempilo ukuze uqinisekise ukuthi ayifaki umfutho wegazi ophansi.
12. Xhumana Nochwepheshe Bezempilo: Uma uhlangabezana nezimpawu eziqhubekayo zomfutho wegazi ophansi noma unokukhathazeka, funa iseluleko sezokwelapha ukuze uthole ukuhlolwa okufanele kanye nezincomo eziqondene nawe.

Nini Ukubona Umhlinzeki Wezempilo

Kutuswa ukubona umhlinzeki wezempilo uma uhlangabezana neziqephu eziqhubekayo noma eziphindaphindayo zomfutho wegazi ophansi kanye nezimpawu ezihambisana naso. Nazi ezinye izimo lapho kunconywa ukufuna usizo lwezokwelapha:

• Izimpawu Ezivamile: Uma uvamise ukuba nezimpawu zomfutho wegazi ophansi, njengesiyezi, ikhanda elilula, ukuquleka, ukungaboni kahle, noma ukukhathala, kubalulekile ukubonana nochwepheshe bezokwelapha.
• Izimpawu ezinzima: Uma unezimpawu ezinzima njengobuhlungu besifuba, ukuphelelwa umoya, ukudideka, noma ukuquleka, funa usizo lwezokwelapha ngokushesha.
• Ukulungiswa Kwemithi: Uma uthatha imithi enciphisa umfutho wegazi futhi ubona ukwehla okuphawulekayo noma ukufundwa okuphansi okuqhubekayo, thintana nomhlinzeki wakho wezempilo. Kungase kudingeke ukuthi balungise umthamo wakho womuthi noma bacabangele ezinye izinketho.
• Izimo Zezempilo Ezingamahlalakhona: Uma unezimo zezokwelapha eziyisisekelo ezifana nesifo senhliziyo, isifo sikashukela, isifo sezinso, noma ukuphazamiseka kwe-endocrine, futhi unezimpawu zomfutho wegazi ophansi, kubalulekile ukuthintana nomhlinzeki wakho wezempilo ukuze akuhlole futhi akulawule.
• Imiphumela Engathandeki Yomuthi: Uma usola ukuthi imithi ethile ibangela umfutho wegazi ophansi, xoxa ngokukukhathazayo nomhlinzeki wakho wezempilo. Bangabuyekeza uhlobo lwemithi yakho futhi benze izinguquko ezifanele.
• Iziqephu Zokuquleka Ezivamile: Uma uvame ukuquleka noma ucishe uquleke, kubalulekile ukubona umhlinzeki wezokwelapha ukuze ahlolwe ukuze athole imbangela eyisisekelo nokuphathwa okufanele.
• Izimpawu Ezingachazwa: Uma unezimpawu ezingachazeki noma izinto ezikukhathazayo ezihlobene nomfutho wegazi, kuhlale kuwumqondo omuhle ukufuna iseluleko sezokwelapha ukuze uthole ukuhlolwa okufanele kanye nesiqondiso.

Isiphetho

Ukwenyusa umfutho wegazi ngokuphepha nangempumelelo kuhilela ukukhetha ukudla okunolwazi. Nakuba ukufaka ukudla okuthile kungasiza ukuphakamisa umfutho wegazi, kubalulekile ukugcina ukudla okunomsoco futhi uthintane nochwepheshe bezempilo uma unezimo ezithile zezokwelapha noma okukukhathazayo. Khumbula, ukulinganisela nokuvumelana kubalulekile uma kuziwa ekushintsheni kokudla. Ngokuhlanganisa ukudla okuphakanyisiwe ekudleni kwakho, ungathatha isinyathelo esibheke ekufinyeleleni izinga elinempilo lomfutho wegazi kuyilapho ujabulela ukuphila okugcwele, okunomsoco.

Hlala uthintana nochwepheshe bezempilo ngaphambi kokwenza noma yiziphi izinguquko zokudla noma uma unezinto ezithile ezikukhathazayo ngezempilo. Ungalungisa i-aphoyintimenti ku-www.carehospitals.com futhi nixoxe ngezinto ezikukhathazayo ngokwelashwa.

Imibuzo Evame Ukubuzwa

1. Ngingawunyusa kanjani umfutho wegazi lami ngokushesha?

Uma udinga ukukhuphula ngokushesha umfutho wegazi lakho, cabanga ngamanzi okuphuza kanye nokudla okulula okunosawoti. Enye inketho ukudla isiphuzo esine-caffeine njengetiye noma ikhofi, njengoba lokhu kunganikeza umfutho wesikhashana womfutho wegazi. Kubalulekile ukuqaphela ukuthi lezi yizinyathelo zesikhashana. Uma uhlala unomfutho wegazi ophansi futhi uhlangabezana nezimpawu ezikhathazayo njengobuhlungu besifuba, ukuphelelwa umoya, isiyezi, noma imfiva, kubalulekile ukufuna usizo lwezokwelapha ngokushesha kudokotela.

2. Yikuphi ukudla okuphakamisa umfutho wegazi?

Izinhlobo ezahlukene zokudla zingasiza ekwenyuseni umfutho wegazi. Lokhu kufaka phakathi ukudla okugaya kancane okufana nokusanhlamvu, ubhontshisi, imithombo yamaprotheni, namafutha anempilo. Noma yikuphi ukudla okunomsoco okugcwele i-vitamin B12, i-folate, i-caffeine, noma usawoti kungaba nomthelela ekunyuseni umfutho wegazi.

3. Ngingawuvikela kanjani umfutho wegazi ophansi ngemva kokudla?

Ukuze uvimbele i-postprandial hypotension (umfutho wegazi ophansi ngemva kokudla), zama ukudla ukudla okuncane, okuvamile usuku lonke. Gwema ukudla okukhulu, okusindayo, futhi ugxile ekudleni okunomsoco okunengxube yama-carbohydrate, amaprotheni, namafutha anempilo.

4. Ingabe kuphephile ukwandisa usawoti owudlayo ukuze uthole umfutho wegazi ophansi?

Kwezinye izimo, ukwanda kokudla kukasawoti kungaba yinzuzo kubantu abanomfutho wegazi ophansi. Nokho, kubalulekile ukwenza lokhu ngaphansi kokuqondisa kochwepheshe bezempilo, njengoba usawoti omningi ungaba nemiphumela engemihle kwezinye izici zempilo.

5. Ingabe ukuphelelwa amanzi emzimbeni kungaba kubi kakhulu umfutho wegazi ophansi?

Yebo, ukuphelelwa amanzi emzimbeni kungase kubhebhethekise umfutho wegazi ophansi. Kubalulekile ukuthi uhlale unamanzi ngokwanele ngokuphuza inani elifanele lamanzi usuku ngalunye.