Chii chinonzi Prehypertension? Zviratidzo, Zvinokonzera, & Kurapa

Prehypertension ndipo apo kuyerwa kweropa kwako kuri pamusoro pemazuva ese asi kwakarega kusvika padanho vanachiremba vanoti kuyerwa kweropa kukuru. Funga nezvazvo sechiratidzo chekutanga chemuviri wako, zvishoma nezvishoma richikuzivisa kuti nguva yakwana yekutarisa hutano hwako hwemoyo.

Kuyerwa kweropa kwako kunowira pakati pe120-139 kune nhamba yepamusoro (systolic) kana 80-89 kune nhamba yepasi (diastolic). Kunyange zvazvo izvi zvisina ngozi pakarepo, zvinoreva kuti une mukana mukuru wekuwana hypertension yakazara kana usingatora matanho ekugadzirisa.

Chii chinonzi prehypertension?

Prehypertension inonyanya kuva nzira yekuyerwa kweropa kwako yekuti "tinoda kutaura." Haisi chirwere, asi chikamu chinobatsira vanachiremba kuziva vanhu vangabatsirwa nekuchinja mararamiro usati wakwira kuyerwa kweropa kwavo.

Kunzwisisa izvi zviri nani, kuyerwa kweropa kwakajairika kuri pasi pe120/80 mmHg. Kuyerwa kweropa kukuru kunotanga pa140/90 mmHg. Prehypertension inozadza pakati pemazuva ese neakakwirira, ichikupa mukana unokosha wekuita shanduko dzakanaka.

Anenge mumwe munhu mukuru pane vatatu ane prehypertension, saka hausi wega kana wakagamuchira chirwere ichi. Mashoko akanaka ndeawo kuti vanhu vazhinji vanogona kubudirira kudzivirira kuti isapfuure kuenda kuhypertension yakazara nekuchinja mararamiro akangwarira.

Ndeapi zviratidzo zve prehypertension?

Heino chimwe chinhu chingakushamise: prehypertension kazhinji haina zviratidzo zvinoonekwa. Muviri wako kazhinji unogadzirisa aya manyanyisa asingakutumire zviratidzo zvakajeka zvechinyevero.

Vanhu vazhinji vane prehypertension vanonzwa zvakanaka zvachose uye vanongowana mamiriro avo panguva yekutarisa hutano hwakajairwa. Ndosaka kuyerwa kweropa kazhinji kunonzi mamiriro e“kunyarara” - kunogona kushanda shure kwezviitiko pasina kuziziva.

Muitiro usina kujairika, vamwe vanhu vangave nemisoro yakapfava, kushaya simba zvishoma, kana kunzwa kuneta kupfuura zvakajairwa. Zvisinei, aya maratidzo haawanzoitika ne prehypertension uye angave ari mamwe mabasa ezuva nezuva senge kushushikana, kushaya hope, kana kuoma kwemuviri.

Kusavapo kwezviratidzo ndicho chikonzero nei kuongororwa kwekuyerwa kweropa nguva dzose kuchikosha. Chiremba wako anogona kubata aya mararamiro ekutanga, kunyange kana uchinzwa zvakanaka zvachose.

Chii chinokonzera prehypertension?

Prehypertension kazhinji inokura zvishoma nezvishoma nekuda kwezvinhu zvakawanda zvinokanganisa mashandiro emwoyo wako nemidziyo yeropa. Kunzwisisa izvi zvinokonzera kunogona kukubatsira kuona kuti ndeipi nzvimbo yehupenyu hwako inogona kubatsirwa nekuchinja kwakapfava.

Zvinokonzera zvakajairika zvinosanganisira zvinhu zvemararamiro zvatinotaura nazvo muhupenyu hwedu hwemazuva ese:

• Kudya munyu wakawanda (munyu), izvo zvinoita kuti muviri wako uchengete mvura yakawandisa
• Kuve nemuviri wakawandisa, izvo zvinoita kuti mwoyo wako ushande zvakanyanya
• Kusaita zvemuviri zvakakwana, izvo zvinosvitsa simba rehurongwa hwako hwemoyo
• Kushushikana kwenguva refu, izvo zvinogona kuita kuti midziyo yeropa yako isungane
• Kunwa doro rakawanda nguva dzose
• Kusvuta kana kushandisa zvigadzirwa zvefodya
• Kusawana potassium yakakwana mune zvaunodya

Mamwe maitiro ari kunze kwekudzora kwako, kusanganisira genetics yako uye nhoroondo yemhuri. Kana vabereki vako kana hama dzako vane kuyerwa kweropa kukuru, ungave une mukana mukuru wekuwana prehypertension.

Zera rinokoshawo - midziyo yeropa yako inonyanya kuoma sezvaunokura, izvo zvinogona kukonzera kuyerwa kukuru. Zvimwe zvirwere senge sleep apnea, matambudziko etsinga, kana zvirwere zve thyroid zvinogona kukanganisa kuyerwa kweropa kwako.

Rini unofanira kuona chiremba nekuda kwe prehypertension?

Unofanira kuona chiremba kana uine kuyerwa kweropa kuri mu prehypertension panguva yekutarisa hutano hwakajairwa. Kunyange zvazvo zvisina ngozi pakarepo, zvinokosha kutaura nezvehutano hwako hwemoyo.

Rongedza musangano nekukurumidza kana une zvinhu zvakawanda zvinokonzera njodzi senge nhoroondo yemhuri, uremu hwakawandisa, kana uri kurarama nekushushikana. Chiremba wako anogona kukubatsira kugadzira chirongwa chako chekuita izvi zvinhu.

Unofanira kutsvaka rubatsiro rwechiremba nekukurumidza kana uine misoro yakasimba, kurwadziwa pachipfuva, kushaya mweya, kana kuchinja kwekuona. Kunyange zvazvo aya maratidzo asingawanzoitika ne prehypertension, anogona kuratidza kuti kuyerwa kweropa kwako kwakakwira zvakanyanya.

Kuongororwa nguva dzose kunonyanya kukosha kana uri pamusoro pemakore makumi mana, une chirwere cheshuga, kana uchitora mishonga inogona kukanganisa kuyerwa kweropa. Chiremba wako angakurudzira kuongorora kuyerwa kweropa kwako mwedzi mishoma kuti uteedzere chero kuchinja.

Ndeapi njodzi dze prehypertension?

Zvinhu zvakawanda zvinogona kuwedzera mukana wako wekuwana prehypertension, uye kuziva nezvazvo kunogona kukubatsira kunzwisisa njodzi yako pachako. Zvimwe zvaunogona kukanganisa, nepo zvimwe zviri chikamu chehutano hwako pachako.

Njodzi dzaunogona kushanda nadzo dzinosanganisira:

• Kuve nemuviri wakawandisa kana wakakura
• Kudya kudya kwakawanda munyu uye kushoma potassium
• Kurarama hupenyu husina basa nemuviri usingakwanisi
• Kunwa doro zvakanyanya
• Kusvuta kana kushandisa zvigadzirwa zvefodya
• Kurarama nekushushikana kwenguva refu
• Kushaya hope dzakanaka nguva dzose

Njodzi dzausingakwanisi kuchinja dzinosanganisira zera rako (njodzi inowedzera mushure memakore makumi mana nemana kune varume nemakore makumi matanhatu nemashanu kune vakadzi), rudzi rwako (vanhu veAfrica vane huwandu hukuru), uye nhoroondo yemhuri yako. Kuva nechirwere cheshuga kana chirwere cheitsinga kunowedzerawo njodzi yako.

Kunzwisisa njodzi dzako hakusi nezvekufunganya - ndizvo nezvekusimudzira. Zvakawanda zvaunoziva nezvezvinokanganisa kuyerwa kweropa kwako, zvakanyanya kukwanisa kusarudza zvinotsigira hutano hwako.

Ndeapi matambudziko anogona kuitika e prehypertension?

Kunetseka kukuru ne prehypertension ndekwekuti kazhinji inopfuura kuenda pakuyerwa kweropa kukuru kana isina kugadziriswa. Anenge 70% yevanhu vane prehypertension vachawana hypertension mukati memakore mana pasina kuchinja mararamiro.

Kana prehypertension ikapfuura kuenda kuhypertension, inogona kukanganisa zvikamu zvakawanda zvemuviri wako nekufamba kwenguva:

• Mwoyo wako ungada kushanda zvakanyanya, zvichiita kuti uve nechirwere chemwoyo
• Midziyo yeropa yako ingakuvadzwa, ichikanganisa kuyerwa kweropa mumuviri wako wese
• Itsinga dzako dzinogona kukanganiswa, sezvo dzinoshanda nemidziyo yeropa yakasimba kuti ishande zvakanaka
• Midziyo yeropa yemuviri wako inogona kukanganiswa, zvichiwedzera njodzi yekurohwa
• Maziso ako anogona kukanganiswa, sezvo ane midziyo yeropa yakapfava

Mashoko akanaka ndeawo kuti aya matambudziko anowanzoita makore kuti aoneke, uye anogona kudzivirirwa zvakanyanya. Nekugadzirisa prehypertension pakutanga, uri kutora danho rekuzvidzivirira kuti uchengetedze hutano hwako hweramangwana.

Vamwe vanhu vane prehypertension vangave vane zviratidzo zvekuchinja kwemoyo, ndosaka chiremba wako angakurudzira bvunzo dzekuwedzera kuti aongorore hutano hwemoyo wako nemidziyo yeropa.

Prehypertension inogona kudzivirirwa sei?

Kudzivirira prehypertension kunosanganisira kugamuchira tsika dzehutano hwemoyo dzinopa rutsigiro kune hurongwa hwako hwemoyo zvakasikwa. Chinhu chakanaka ndechekuti aya mararamiro akafanana anogonawo kubatsira kudzivirira kuti isapfuure kana uine kare.

Tarisisa muviri wako nezvokudya zvinotsigira kuyerwa kweropa kwakanaka:

• Kudya michero nemiriwo yakawanda, iyo inopa potassium nezvimwe zvinovaka muviri zvehutano hwemoyo
• Sarudza zviyo zvizere pane zvakasvibiswa
• Sanganisira mapuroteni akaonda senge hove, nyama yekukanya, ne legumes
• Deredza sodium kusvika pasi pe2,300 mg pazuva (zviri nani 1,500 mg)
• Deredza zvokudya zvakagadzirwa uye zvakapackagwa, izvo zvinowanzova ne sodium yakawanda

Basa remuviri nguva dzose ndimwe yenzira dzinoshanda kwazvo dzekuchengeta kuyerwa kweropa kwako kuri munzvimbo yakasimba. Edza kuita kanenge maminitsi zana nemakumi mashanu ebasa remuviri rakaoma pavhiki - izvi zvinogona kuva nyore senge kufamba nekukurumidza, kushambira, kana kutamba.

Kutonga kushushikana kuburikidza nenzira senge kufema kwakadzama, kufungisisa, kana mabasa aunofarira kunogonawo kubatsira. Hope dzakanaka, kuderedza doro, uye kudzivisa fodya zvinokoshawo pakuchengetedza kuyerwa kweropa kwakanaka.

Prehypertension inoziviswa sei?

Prehypertension inoziviswa kuburikidza nekuyerwa kweropa kunotorwa panguva yekushanya kwachiremba. Chiremba wako achashandisa bhandi rekuyerwa kweropa kuti ayerere kuyerwa kwemidziyo yeropa yako kana mwoyo wako uchikomba uye kana uri kuzorora pakati pekumhanya.

Kuyerwa kwakakwirira kamwe chete hakurevi kuti une prehypertension. Chiremba wako anowanzoita kuyerwa kakawanda pane dzimwe nguva kuti awane mufananidzo chaiwo wemaitiro ekuyerwa kweropa kwako.

Chirwere chinosimbiswa kana kuyerwa kwako kuchigara kuri pakati pe120-139 mmHg kune systolic pressure (nhamba yepamusoro) kana 80-89 mmHg kune diastolic pressure (nhamba yepasi). Chiremba wako angakurudzirawo kuongorora kuyerwa kweropa kumba kuti awane kuyerwa munzvimbo yako yakajairwa.

Dzimwe nguva chiremba wako angakurudzira bvunzo dzekuwedzera kuti aongorore zvirwere zviri pasi zvinogona kukanganisa kuyerwa kweropa kwako. Izvi zvinogona kusanganisira bvunzo dzeropa kuti uongorore basa reitsinga, electrocardiogram kuti uongorore mwoyo wako, kana mamwe bvunzo zvichienderana nehutano hwako pachako.

Kurapa kwe prehypertension ndechii?

Kurapa kwe prehypertension kunonyanya kutarisa pakuchinja mararamiro pane mishonga. Nzira iyi inopa muviri wako mukana wakanaka wekudzoka pakuyerwa kweropa kwakajairwa zvakasikwa.

Chiremba wako angakurudzira nzira yakazara yemararamiro inosanganisira:

• Kutevera chirongwa chekudya chehutano hwemoyo senge DASH diet
• Kuita basa remuviri nguva dzose mazuva mazhinji evhiki
• Kuchengetedza uremu hwakanaka kana kurasikirwa nemuviri kana zvichidiwa
• Kuderedza kunwa doro
• Kutonga kushushikana kuburikidza nenjodzi dzekugadzirisa dzakanaka
• Kuwanisa hope dzakanaka, dzakakwana usiku hwese

Mishonga haawanzotaurwa ne prehypertension chete. Zvisinei, kana uine zvimwe zvirwere senge chirwere cheshuga kana chirwere cheitsinga, chiremba wako angafunga nezvemishonga yekuyerwa kweropa kuti ape dziviriro yakawedzerwa kune itsinga dzako.

Chiremba wako achateedzera kufambira mberi kwako kuburikidza nekuongororwa nguva dzose nekuyerwa kweropa. Vachashanda newe kugadzirisa chirongwa chako chekurapa zvichienderana nekuti kuyerwa kweropa kwako kunopindura sei pakuchinja mararamiro.

Maitiro ekugadzirisa prehypertension kumba?

Kutonga prehypertension kumba kunosanganisira kugadzira tsika dzemazuva ese dzinopa rutsigiro kune kuyerwa kweropa kwakanaka. Kiyi ndeyekuita shanduko zvishoma nezvishoma dzaunogona kuchengetedza kwenguva refu pane kuedza kuchinja zvese kamwe kamwe.

Tanga nezvako zvekudya nekuderedza sodium zvishoma nezvishoma uye kuwedzera zvokudya zvine potassium. Verenga mavara ezvokudya, gadzira zvokudya zvakawanda kumba, uye edza nehuchi nezvinonhuwira panzvimbo pemunyu wekunaka. Kushanduka duku senge kusarudza miriwo mitsva kana yakasvibiswa pane yakabikwa kunogona kuita musiyano mukuru.

Sanganisira kufamba mune zvaunoita zuva nezuva munzira dzinoita kuti unzwe uchifara pane kunetseka. Izvi zvinogona kureva kutora matanho, kupaka kure, kana kuwana mabasa emuviri aunofarira zvechokwadi. Kunyange kufamba kwemaminitsi gumi mushure mezvokudya kunogona kubatsira.

Funga nezvekuwana mudziyo wekuyerwa kweropa kumba kuti uteedzere kufambira mberi kwako. Tora kuyerwa panguva imwe chete yezuva rega rega, chengetedza rekodi iri nyore, uye govera ruzivo urwu nechikurapa chako panguva yekushanya.

Ita nzira dzekutonga kushushikana dzinoshanda kune mararamiro ako. Izvi zvinogona kuva maekisesaizi ekufema kwakadzama, maapplication ekufungisisa, kunyora, kana kungoisa nguva yekuita mabasa anokubatsira kuzorora uye kuzadza simba.

Unofanira kugadzirira sei musangano wako nachiremba?

Kugadzirira musangano wako kunobatsira kuve nechokwadi chekuti unowana zvakanyanya kubva panguva yako nechikurapa chako. Tanga nekutsvaga ruzivo nezvehutano hwako hwaizvozvi uye mibvunzo ipi zvayo yaunoda kukurukura.

Uya neruzivo rwemishonga yese, zvinowedzerwa, nemavhitamini auri kutora, sezvo zvimwe zvezvi zvinogona kukanganisa kuyerwa kweropa. Kana wanga uchiongorora kuyerwa kweropa kwako kumba, uya nekuyerwa kwacho kuti ugovere nechikurapa chako.

Nyora chero zviratidzo zvawaona, kunyange kana zvichiita sekusina hukama nekuyerwa kweropa. Cherechedzawo nhoroondo yemhuri yako yechirwere chemwoyo, kuyerwa kweropa kukuru, kana kurohwa, sezvo ruzivo urwu ruchibatsira chiremba wako kuongorora njodzi yako.

Funga nezvemararamiro ako echokwadi - kudya kwako kwakajairwa, chirongwa chemuviri, nhanho dzekushushikana, maitiro ekurara, nekushandisa doro. Chiremba wako anoda ruzivo urwu kuti akubatsire kugadzira chirongwa chako chechokwadi.

Gadzira mibvunzo nezvekuchinja mararamiro, mazano ekutarisa, uye zviratidzo zvekucherechedza. Usanetseka kubvunza nezvemabasa senge mazano ekudya kana mapurogiramu emuviri anogona kuwanikwa kuti atsigire rwendo rwako rwehutano.

Chii chinonyanya kukosha nezve prehypertension?

Prehypertension inzira yemuviri wako yekukukurudzira kuti utarise hutano hwako hwemoyo usati waona matambudziko. Kunyange zvazvo ichida kutarisirwa, inogona kugadziriswa zvachose nenjodzi chaiyo uye mafungiro.

Chinhu chinonyanya kukosha che prehypertension ndechekuti une simba rakakura pakufambira mberi kwaro. Kuburikidza nekuchinja mararamiro akangwarira, vanhu vazhinji vanobudirira kudzivirira kuti isapfuure kuenda pakuyerwa kweropa kukuru uye kunyangwe kudzosa kuyerwa kwavo kunzvimbo dzakajairwa.

Yeuka kuti aya mararamiro haafanire kuitika husiku. Matanho madiki, akasimba ekuvandudza hutano kazhinji anoita migumisiro inogara kwenguva refu. Shanda nechikurapa chako kuti ugadzire chirongwa chinokodzera hupenyu hwako uye chinonzwa chakakodzera.

Danho rako rekuzvidzivirira rekutaura nezve prehypertension ikozvino ndiro mari muhutano hwako hweramangwana uye mhando yehupenyu. Nekushivirira uye kuzvipira, unogona kubudirira kutonga mamiriro aya uye kuchengetedza hutano hwako hwemoyo kwemakore mazhinji ari kuuya.

Mibvunzo inobvunzwa kazhinji nezve prehypertension

Prehypertension inogona kupera pachayo here?

Prehypertension haina kupera pasina kuchinja mararamiro. Kunyange zvazvo kuyerwa kweropa kunogona kuchinja zvakasikwa, zvinhu zvinokonzera prehypertension zvinoda kugadziriswa kuburikidza nekudya, muviri, kutonga kushushikana, nezvimwe zviito zvine hutano. Nekuchinja mararamiro kwenguva refu, vanhu vazhinji vanogona kudzosa kuyerwa kwavo kweropa kunzvimbo dzakajairwa.

Ndingazviongorora sei kazhinji kuyerwa kweropa kana ndine prehypertension?

Vanachiremba vazhinji vanokurudzira kuongorora kuyerwa kweropa kwako mwedzi mitatu kusvika mitanhatu kana uine prehypertension. Kana uri kuita shanduko dze mararamiro kana uine zvimwe zvinhu zvinokonzera njodzi, chiremba wako angakurudzira kuongororwa kazhinji. Kuongororwa kumba kunogona kupa ruzivo runokosha pakati pekuenda kuchiremba, asi kurukura kakawanda nechikurapa chako zvichienderana nemamiriro ako pachako.

Prehypertension yakafanana nekuyerwa kweropa kukuru here?

Kwete, prehypertension nekuyerwa kweropa kukuru ndizvikamu zvakasiyana. Prehypertension inoreva kuti kuyerwa kweropa kwako kuri pamusoro pemazuva ese asi kwakarega kusvika padanho rekuyerwa kweropa kukuru. Inonyanya kuva nhanho yechinyevero inokupa mukana wekuita shanduko usati wawana hypertension yakazara.

Kushushikana kunogona kukonzera prehypertension here?

Kushushikana kwenguva refu kunogona kukonzera prehypertension nekukonzera midziyo yeropa yako kuti isungane uye kukonzera kuburitswa kwemahomoni anokwidza kuyerwa kweropa. Kunyange zvazvo kuwedzera kwenguva pfupi kwakajairwa, kushushikana kwenguva refu kubva kubasa, hukama, kana zvimwe zvinhu zvehupenyu zvinogona kukonzera prehypertension. Kutonga kushushikana kuburikidza nenjodzi dzekugadzirisa dzakanaka ndicho chikamu chakakosha chekutonga kuyerwa kweropa.

Ndichada mishonga ye prehypertension here?

Vanhu vazhinji vane prehypertension havadi mishonga pakutanga. Vanachiremba vanowanzo kurudzira kuchinja mararamiro kutanga, sezvo izvi zvinowanzo shanda pakutonga prehypertension. Zvisinei, kana uine zvimwe zvirwere senge chirwere cheshuga kana chirwere cheitsinga, kana kuchinja mararamiro kusina kukwana mushure memwedzi yakati wandei, chiremba wako angafunga nezvemishonga kuti ape dziviriro yakawedzerwa.