Umphumela Wokukhuluphala Engozini Yesifo Senhliziyo
Ukukhuluphala ngokweqile yisimo esibonakala ngokuqongelela ngokweqile kwamafutha emzimbeni okungaba yingozi empilweni. Emashumini eminyaka amuva nje, amazinga okukhuluphala akhuphukile emazweni ahlukahlukene, okuhlanganisa ne-Indonesia. Ukudla okunama-calorie amaningi, indlela yokuphila yokuhlala phansi, ukuntuleka kokuzilolonga ngokomzimba, ukulala okungajwayelekile, kanye nokucindezeleka isikhathi eside kungenye yezinto ezibangela lokhu. Okwamanje, isifo senhliziyo sisalokhu singenye yezimbangela eziphambili zokufa emhlabeni jikelele. Lokhu okubili kuhlobene eduze: ukukhuluphala akuyona nje "inkinga yesisindo," kodwa kuyisici esibalulekile sengozi esingandisa amathuba omuntu okuthola isifo senhliziyo - kokubili ngokuqondile nangezinye izimo zezokwelapha eziyisisekelo.
Ukuqonda ukukhuluphala kanye nendlela yokukulinganisa
Ngokuvamile, ukukhuluphala kuvame ukuhlolwa kusetshenziswa i-Body Mass Index (BMI), okuyisisindo (kg) esihlukaniswe ngesikwele sokuphakama (m²). I-BMI ≥ 30 kg/m² ngokuvamile ibhekwa njengokukhuluphala ngokweqile. Kodwa-ke, i-BMI ayibonisi njalo ukusatshalaliswa kwamafutha omzimba. Amafutha aqongelelwe endaweni yesisu (ukukhuluphala okuphakathi) ahlotshaniswa kakhulu nengozi yesifo senhliziyo kunamafutha asatshalaliswa ngokulinganayo. Ngakho-ke, ukujikeleza okhalweni nakho kubalulekile. Ukujikeleza okhalweni okwandisiwe kubonisa ukuqongelela kwamafutha e-visceral—amafutha azungeze izitho zangaphakathi—okusebenzayo kakhulu ngokwe-metabolic futhi kuvame ukubangela ukuvuvukala nokuphazamiseka kwama-hormone.
Kungani ukukhuluphala kwandisa ingozi yesifo senhliziyo?
Isifo senhliziyo, ikakhulukazi isifo senhliziyo, sivame ukwenzeka ngenxa yokuncipha kwemithambo yegazi ngenxa yokunqwabelana kwama-plaque (i-atherosclerosis). Ukukhuluphala ngokweqile kusheshisa le nqubo ngezindlela eziningana.
1. Ukwandisa umfutho wegazi (umfutho wegazi ophakeme)
Ukukhuluphala ngokweqile kwenza inhliziyo isebenze kanzima ukupompa igazi liye ezicutshini zomzimba. Ngaphezu kwalokho, ukukhuluphala kuthinta izinhlelo zamahomoni kanye nezezinzwa ezilawula umfutho wegazi, njengohlelo lwe-renin-angiotensin-aldosterone kanye nomsebenzi wohlelo lwezinzwa oluzwelanayo. Ngenxa yalokho, umfutho wegazi uvame ukukhuphuka. Umfutho wegazi ophakeme ongalawuleki ungalimaza izindonga zemithambo yegazi, usheshise ukwakheka kwe-plaque, futhi wandise ingozi yokuhlaselwa yinhliziyo kanye nokwehluleka kwenhliziyo.
2. Kuphazamisa iphrofayili ye-cholesterol yegazi kanye namafutha
Abantu abanokukhuluphala banamathuba amaningi okuba ne-dyslipidemia, ukungalingani kwamafutha egazini. Iphethini evamile i-triglycerides ephezulu, i-HDL ephansi (“enhle”) cholesterol, kanye ne-LDL ekhuphukile, enamathela kalula ezindongeni zemithambo yegazi. Le nhlanganisela isheshisa i-atherosclerosis. Lapho i-plaque ingazinzi futhi iqhuma, kungakheka i-blood clot, ivimbele ukugeleza kwegazi enhliziyweni futhi ibangele ukuhlaselwa yinhliziyo.
3. Kubangela ukumelana ne-insulin kanye nesifo sikashukela sohlobo 2
Ukukhuluphala ngokweqile, ikakhulukazi amafutha angaphakathi, kuhlobene kakhulu nokumelana ne-insulin—isimo lapho amangqamuzana omzimba engasabeli kahle ku-insulin, okuholela ekwandeni kwamazinga kashukela egazini. Ngokuhamba kwesikhathi, ukumelana ne-insulin kungakhula kube isifo sikashukela sohlobo 2. Isifo sikashukela siyisici esibalulekile esiyingozi yesifo senhliziyo ngoba singalimaza imithambo yegazi futhi sisheshise ukuqina kwemithambo yegazi. Iziguli eziningi ezinesifo sikashukela ziba nesifo senhliziyo ngaphandle kwezimpawu ezijwayelekile, okuvame ukuholela ekubambezelekeni kokutholakala.
4. Ukuvuvukala okungapheli kwezinga eliphansi
Izicubu zamafutha aziyona nje "indawo yokugcina amandla," kodwa yisitho esikhiqiza amakhemikhali ahlukahlukene (ama-cytokine) nama-hormone ngenkuthalo. Ekukhuluphaleni, izicubu zamafutha—ikakhulukazi amafutha angaphakathi—zivame ukukhiqiza izinto ezibangela ukuvuvukala. Lokhu kuvuvukala okungapheli, okuphansi kunegalelo ekulimaleni kwemithambo yegazi, ukwakheka kwe-plaque, kanye nokusebenza kabi kwe-endothelial (ulwelwesi lwangaphakathi lwemithambo yegazi). I-endothelium engaphilile yenza imithambo yegazi ibe sengozini yokuncishiswa nokujiya.
5. Ukuphefumula komoya kanye nomsebenzi wenhliziyo
Ukukhuluphala ngokweqile kwandisa ingozi ye-obstructive sleep apnea, ukuphazamiseka kokuphefumula okubangelwa ukuncipha komoya ngesikhathi sokulala. Lesi simo sinciphisa amazinga omoya-mpilo ngokuphindaphindiwe futhi sibangela ukwanda komfutho wegazi, ukucindezeleka kwe-oxidative, kanye nokuphazamiseka kwesigqi senhliziyo. Ngokuhamba kwesikhathi, i-sleep apnea ingandisa ingozi ye-hypertension, i-atrial fibrillation, ukwehluleka kwenhliziyo, kanye nesifo senhliziyo.
6. Izinguquko esakhiweni kanye nomsebenzi wenhliziyo
Ekukhuluphaleni, umthamo wegazi kanye nesidingo se-oxygen kuyakhuphuka, okubangela ukuthi inhliziyo izivumelanise nezimo ngokwandisa usayizi wayo kanye nokwandisa izindonga zayo. Lokhu kuzivumelanisa nezimo ekuqaleni kuyasiza, kodwa ngokuhamba kwesikhathi kungaba yinto engafaneleki. Ngenxa yalokho, inhliziyo ingaba nokuphazamiseka kokuphumula (ukungasebenzi kahle kwe-diastolic) noma ukwehla kwamandla okupompa (ukungasebenzi kahle kwe-systolic), ekugcineni okuholela ekuhlulekeni kwenhliziyo. Ukukhuluphala kuvame ukuhlotshaniswa nokuqongelela kwamafutha emisipheni yenhliziyo, okungathinta ukusebenza kwenhliziyo kanye nomsebenzi kagesi.
Ukukhuluphala ngokweqile nesifo senhliziyo: akuyona into eyenzeka njalo epaki
Esinye isizathu esenza ukukhuluphala kube yingozi kangaka ukuthi kuvame "ukuhlangana" nezinye izici eziyingozi, njengomfutho wegazi ophakeme, i-dyslipidemia, kanye noshukela ophezulu egazini. Le nhlanganisela ivame ukubizwa ngokuthi i-metabolic syndrome. Umuntu one-metabolic syndrome unengozi enkulu kakhulu yesifo senhliziyo nesifo sohlangothi kunomuntu onesici esisodwa esiyingozi. Ngakho-ke, ukwelapha ukukhuluphala akukhona nje ukwehlisa inani esikalini, kodwa futhi nokuthuthukisa iphrofayili yempilo ye-metabolic iyonke.
Ubani osengozini enkulu?
Ingozi yesifo senhliziyo kubantu abakhuluphele ithonywa izici eziningi, okuhlanganisa ubudala, ubulili, umlando womndeni, imikhuba yokubhema, izinga lomsebenzi, ukudla, kanye nekhwalithi yokulala. Ukukhuluphala kusukela ebuntwaneni kungandisa isikhathi sokuvezwa komfutho wegazi ophakeme, ushukela wegazi ophezulu, kanye ne-dyslipidemia, okuholela ekuqaleni kokulimala kwemithambo yegazi. Ngaphezu kwalokho, ukukhuluphala okuphakathi—okuphawulwa ukujikeleza okukhulu kwesinqe—kuvame ukuba nengozi enkulu kunokukhuluphala okunamafutha amaningi ezinqeni noma emathangeni.
Umthelela wokwehlisa isisindo empilweni yenhliziyo
Izindaba ezinhle ukuthi ukwehlisa isisindo kungathuthukisa kakhulu izici eziyingozi zesifo senhliziyo. Ngisho nokulahlekelwa isisindo somzimba kokuqala okungu-5-10% kunganciphisa umfutho wegazi, kuthuthukise ukuzwela kwe-insulin, kunciphise ama-triglyceride, futhi kwandise i-HDL. Ngaphezu kwalokho, ukuvivinya umzimba njalo kungaqinisa imisipha yenhliziyo, kuthuthukise ukuqina kwenhliziyo nokuphefumula, futhi kusize ekulawuleni ukucindezeleka.
Kodwa-ke, ukugxila kwendlela yokuphila enempilo akukhona nje "umzimba omncane," kodwa kunalokho ekufinyeleleni ukwakheka komzimba okungcono kanye nemikhuba yokuphila. Empeleni, umuntu angathola izinzuzo ezinkulu zenhliziyo ngisho nangokwehlisa isisindo kancane kancane, uma nje ethuthukisa ukudla kwakhe, eba matasa kakhulu, elala ngokwanele, futhi elawula ezinye izinto eziyingozi.
Amasu okuvimbela kanye nezinyathelo ezingathathwa
Ezinye izinyathelo ezingasiza ekunciphiseni ingozi yesifo senhliziyo esihlobene nokukhuluphala zifaka:
1. Gcina ukudla okulinganiselayo: Yandisa ukudla kwakho imifino, izithelo, amantongomane, amaprotheni angenamafutha amaningi kanye nama-carbohydrate ayinkimbinkimbi. Nciphisa ukudla okucutshungulwe kakhulu, ukudla okuthosiwe, iziphuzo ezinoshukela, kanye nobukhulu obukhulu bokudla.
2. Ukuvivinya umzimba njalo: Hlanganisa ukuvivinya umzimba nge-aerobic (ukuhamba ngokushesha, ukugibela ibhayisikili, ukubhukuda) nokuqeqeshwa kwamandla ukuze kulondolozwe imisipha kanye nokusetshenziswa kwayo emzimbeni.
3. Thuthukisa ikhwalithi yokulala: Lala amahora angu-7-9 kubantu abadala futhi unake izimpawu zokuphelelwa umoya njengokukhala okukhulu noma ukozela ngokweqile emini.
4. Lawula ukucindezeleka: Ukucindezeleka okungapheli kungandisa isifiso sokudla futhi kuthinte ama-hormone ahlobene nokugcinwa kwamafutha.
5. Qapha impilo yakho njalo: Hlola umfutho wegazi lakho, ushukela wegazi, kanye nephrofayili yamafutha. Xhumana nochwepheshe wezempilo uma unezimpawu noma umlando womndeni wesifo senhliziyo.
6. Gwema ukubhema futhi unciphise utshwala: Ukubhema kusheshisa ukulimala kwemithambo yegazi futhi kwandisa ingozi yokuhlaselwa yinhliziyo.
Isiphetho
Ukukhuluphala kuthinta kakhulu ingozi yesifo senhliziyo ngezindlela ezahlukahlukene, okuhlanganisa umfutho wegazi ophakeme, ukuphazamiseka kwamafutha egazini, ukumelana ne-insulin, ukuvuvukala okungapheli, i-sleep apnea, kanye nezinguquko esakhiweni senhliziyo. Ngenxa yokuthi ukukhuluphala kuvame ukuhambisana nezinye izici eziyingozi, ukuvimbela nokuphatha ukukhuluphala kudinga indlela ephelele. Ukwamukela indlela yokuphila enempilo—ukudla ukudla okunempilo, ukusebenza, ukulala ngokwanele, nokuhlolwa njalo—kunganciphisa kakhulu ingozi yesifo senhliziyo. Ngesenzo esiqhubekayo kanye nokusekelwa okufanele, ukuvimbela isifo senhliziyo kubantu abakhuluphele akugcini nje ngokuba khona kodwa futhi kusebenza kahle kakhulu ekuthuthukiseni ikhwalithi kanye nobude besikhathi sokuphila.
