Izici Zengozi Nokuvimbela Isifo Senhliziyo
Isifo senhliziyo singenye yezimbangela eziphambili zokufa emhlabeni jikelele. I-World Health Organization (WHO) ibika ukuthi cishe abantu abayizigidi ezingu-17.9 bayafa minyaka yonke ngenxa yesifo senhliziyo, ikakhulukazi ukuhlaselwa yinhliziyo kanye nesifo sohlangothi. Ngenxa yomthelela waso osabalele, kubalulekile ukuqonda izici eziyingozi kanye nezinyathelo zokuvimbela ezingathathwa ukunciphisa ukwanda kwesifo senhliziyo . Kulesi sihloko, sizohlola izici ezahlukahlukene eziyingozi zesifo senhliziyo kanye namasu okuvimbela asebenzayo.
Izici Zengozi Yesifo Senhliziyo
Kunezici ezahlukahlukene ezingandisa ingozi yomuntu yokuthola isifo senhliziyo . Lezi zinto zingahlukaniswa ngezigaba ezimbili eziyinhloko: izici eziyingozi ezingaguquki kanye nezici eziyingozi ezingaguquki.
Izinto Eziyingozi Ezingaguquki
1. Ubudala: Ingozi yesifo senhliziyo iyanda njengoba iminyaka ikhula. Amadoda angaphezu kweminyaka engu-45 kanye nabesifazane abangaphezu kweminyaka engu-55 basengozini enkulu yokuthola isifo senhliziyo.
2. Ubulili: Amadoda asengozini enkulu yesifo senhliziyo kunabesifazane. Kodwa-ke, le ngozi icishe ilingane nabesifazane ngemva kokunqamuka kokuya esikhathini.
3. Umlando Womndeni: Uma ilungu lomndeni eliseduze, njengomzali noma umfowabo, linomlando wesifo senhliziyo, ingozi yomuntu yokuthola lesi sifo nayo iphakeme.
4. Ubuzwe Nohlanga: Ezinye izizwe noma izinhlanga zisengozini enkulu yesifo senhliziyo. Isibonelo, abantu abamnyama baseMelika bathambekele kakhulu ekubeni nomfutho wegazi ophakeme, okuyisici esikhulu sengozi yesifo senhliziyo.
Izinto Eziyingozi Ezingashintshwa
1. Umfutho Wegazi Ophakeme: Umfutho wegazi ophakeme ubangela umonakalo emithanjeni yegazi iminyaka eminingi, okungaholela ezifweni zenhliziyo. Ukulawula umfutho wegazi ngokudla, ukuzivocavoca, kanye nemithi kubalulekile.
2. I-Cholesterol Ephakeme: Amazinga aphezulu e-cholesterol ye-LDL angabangela ukwakheka kwe-plaque emithanjeni yegazi, okunciphisa imithambo yegazi futhi kwenze kube nzima kakhulu ukuthi igazi ligeleze kahle.
3. Isifo Sikashukela: Abantu abanesifo sikashukela basengozini ephindwe kabili kuya kane yokuthola isifo senhliziyo ngoba amazinga aphezulu kashukela egazini abangela umonakalo emithanjeni yegazi.
4. Ukubhema: Ukubhema ugwayi konakalisa ulwelwesi lwangaphakathi lwemithambo yegazi, okwandisa ingozi yokuncipha kwemithambo yegazi (atherosclerosis).
5. Indlela Yokuphila Yokuhlala Phansi: Ukuntuleka kokuzivivinya umzimba kunomthelela omubi empilweni yenhliziyo, okwandisa ingozi yokukhuluphala ngokweqile, umfutho wegazi ophakeme kanye ne-cholesterol ephezulu.
6. Ukukhuluphala ngokweqile: Ukukhuluphala ngokweqile, ikakhulukazi amafutha amaningi esiswini, kuhlobene kakhulu nezinye izinto eziyingozi njengomfutho wegazi ophakeme, isifo sikashukela, kanye ne-cholesterol ephezulu.
7. Ukudla Okungaphilile: Ukudla okucebile ngamafutha agcwele, usawoti, noshukela kungaba nomthelela ekucindezelekeni kwegazi, i-cholesterol ephezulu, kanye nokukhuluphala ngokweqile.
8. Ukuphuza Utshwala Okweqile: Ukuphuza utshwala ngokweqile kungabangela umfutho wegazi ophakeme, ukwehluleka kwenhliziyo, kanye nezinhlobo eziningana zomdlavuza.
9. Ukucindezeleka: Ukucindezeleka okungapheli kungathinta umfutho wegazi kanye nempilo yenhliziyo ngokushintsha kokuziphatha njengokudla ngokweqile, ukubhema, noma ukuphuza utshwala ngokweqile.
10. Ukungalali Kahle: Ukungalali ngokwanele noma okungekuhle kungandisa ingozi yokukhuluphala ngokweqile, umfutho wegazi ophakeme, ukuhlaselwa yinhliziyo, kanye nesifo sohlangothi.
Ukuvimbela Isifo Senhliziyo
Nakuba ezinye izici eziyingozi zingenakushintshwa, eziningi zingasetshenziswa ngokushintsha indlela yokuphila. Nazi ezinye izinyathelo zokuvimbela ongazithatha ukuze unciphise ingozi yakho yesifo senhliziyo:
1. Yamukela Ukudla Okunempilo
Ukudla okulinganiselayo okucebile ngezithelo, imifino, okusanhlamvu okuphelele, namaprotheni anempilo kungasiza ekugcineni isisindo esinempilo, umfutho wegazi ophansi, kanye ne-cholesterol ephansi. Amanye amathiphu okudla okugcina impilo yenhliziyo afaka:
- Nciphisa ukudla kwakho amafutha agcwele kanye nama-trans.
– Yandisa ukudla kwakho i-fiber ngokudla izithelo, imifino kanye nokolweni ophelele.
– Nciphisa usawoti odliwayo ukuze umfutho wegazi uhlale uzinzile.
– Yidla izinhlanzi ezinamafutha njenge-salmon noma i-tuna ezicebile ngama-omega-3 fatty acid.
2. Hlala Umatasa Emzimbeni
Ukuvivinya umzimba njalo kungasiza ekunciphiseni isisindo, ekulawuleni isifo sikashukela, futhi kwandise amazinga amahle e-cholesterol (i-HDL). Kunconywa ukuthi okungenani imizuzu eyi-150 yokuzivocavoca okulingene ngesonto, njengokuhamba, ukubhukuda, noma ukugibela ibhayisikili.
3. Yeka Ukubhema
Ukubhema akugcini nje ngokulimaza inhliziyo kodwa futhi kulimaza nesimiso sonke senhliziyo nemithambo yegazi. Ukuyeka ukubhema kungaba esinye sezinyathelo eziphumelela kakhulu zokunciphisa ingozi yesifo senhliziyo. Ukubonisana nochwepheshe wezempilo kungakusiza ukuthi wakhe uhlelo olusebenzayo lokuyeka ukubhema.
4. Nciphisa Ukusetshenziswa Kotshwala
Ukunciphisa ukusetshenziswa kotshwala kungasiza ekwehliseni umfutho wegazi futhi kunciphise ingozi yesifo senhliziyo. Kwabesilisa, umkhawulo uyizingilazi ezimbili ngosuku, kanti kwabesifazane, isiphuzo esisodwa ngosuku sanele.
5. Ukulawulwa Kwesifo Sikashukela
Ukulawula amazinga kashukela egazini kubalulekile kubantu abanesifo sikashukela ukuze kuvinjelwe izinkinga zenhliziyo nemithambo yegazi. Lokhu kungafezwa ngokudla okunempilo, ukuzivocavoca umzimba kanye nemithi efanele.
6. Ukuphathwa Kokucindezeleka
Ukulawula ukucindezeleka ngamasu okuphumula, ukuzindla, i-yoga, noma imisebenzi oyithandayo kungasiza ekugcineni impilo yenhliziyo. Ukugcina ukuxhumana okuhle nalabo abaseduze nawe kungasiza ekunciphiseni ukucindezeleka.
7. Ukuhlolwa Kwempilo Okuvamile
Ukuhlolwa kwempilo njalo kungasiza ekutholeni izici eziyingozi zesifo senhliziyo kusenesikhathi. Ukuhlolwa komfutho wegazi, amazinga e-cholesterol, kanye nokuhlolwa kwesifo sikashukela kungenye yezindlela zokuhlola okufanele zenziwe njalo.
8. Lala Ngokwanele
Ukuqinisekisa ukuthi uthola ubuthongo obanele (amahora angu-7-8 ngobusuku kubantu abadala) kubalulekile enhlalakahleni iyonke, okuhlanganisa nempilo yenhliziyo. Ukulala ngokwanele kusiza umzimba ukuthi ululame futhi kugcine ukusebenza kwezitho ezibalulekile.
9. Gcina Isisindo Esinempilo
Ukugcina i-body mass index enempilo (BMI) kunganciphisa ingozi yomfutho wegazi ophakeme, i-cholesterol ephezulu, nesifo sikashukela. Uhlelo olusebenzayo lokulawula isisindo luhilela izinguquko ekudleni kanye nokwandisa umsebenzi womzimba.
10. Ukubonisana nochwepheshe wezempilo
Uma unezici eziyingozi ezingaguquki noma ubhekene nezimpawu zesifo senhliziyo, kubalulekile ukubonana nodokotela noma udokotela wenhliziyo. Bangakunikeza ukwelashwa okufanele kanye nezeluleko ezifanelana nesimo sakho.
Isiphetho
Isifo senhliziyo siyingozi enkulu empilweni yomhlaba wonke, kodwa izinyathelo eziningi zingathathwa ukuvimbela noma ukunciphisa ingozi yokuthola lesi sifo. Ngokuqonda izici eziyingozi nokwamukela indlela yokuphila enempilo, wonke umuntu unamandla okuthuthukisa impilo yenhliziyo yakhe. Izinyathelo zokuvimbela, njengokwamukela ukudla okunempilo, ukuzivocavoca njalo, ukuyeka ukubhema, ukulawula ukucindezeleka, kanye nokuhlolwa njalo kwezempilo, kungaba nomthelela omkhulu ekunciphiseni ingozi yesifo senhliziyo nokuthuthukisa ikhwalithi yokuphila.
