Phantse isiqingatha sabo bonke abantu baseMelika ngoku baphila noxinzelelo lwegazi, ngokutsho idatha yakutshanje evela kumaZiko oLawulo lweSifo kunye noThintelo .
Inxalenye enkulu ye-37 yezigidi zaseMelika ezine-hypertension ephakathi (i-120 ukuya kwi-139 mmHg / 80 ukuya kwi-89 mmHg) ifakwe kumachiza okunciphisa uxinzelelo lwegazi.
Kodwa endaweni yokutsiba kwangoko ekumiseleni i-statins, i-American Heart Association kunye ne-American College of Cardiology zisandula ukukhupha umthetho omtsha, osanda kupapashwa njengengxelo yesayensi kwijenali. Uxinzelelo lwegazi . Esona senzo silungileyo sokuqala, bathi, kukumisela into esimahla kwaye yenzeka ukuba ingabi napilisi, nayo: imithambo.
Ukuhlala ngaphantsi kunye nokunyakaza okungaphezulu ngowona mgca wokuqala wokukhusela kwi-hypertension encinci ukuya kwimodareyitha kunye ne-cholesterol ephakamileyo, i-cardiologists icebisa. Uphando lwangaphambili ibonakalise ukuba abantu abasebenzayo ngokomzimba banomngcipheko ophantsi we-21% wokuphuhlisa isifo senhliziyo kunye ne-36% yengozi ephantsi yokufa ngenxa yoko.
'Izikhokelo zangoku ze-American Heart Association zokufumanisa uxinzelelo lwegazi oluphezulu kunye ne-cholesterol ziyaqaphela ukuba abantu abasempilweni abanamanqanaba aphakamileyo okanye aphakamileyo ale mingcipheko yentliziyo kufuneka bazame ukunciphisa le mingcipheko,' utshilo. Bethany Barone Gibbs, Ph.D. , unjingalwazi onxulumene naye kwiYunivesithi yasePittsburgh kunye nosihlalo weqela elibhala iphepha. 'Isicwangciso sokuqala sonyango kuninzi lwezi gulane kufuneka sibe yinguqu yempilo enempilo, ukuqala ngokwandisa umsebenzi womzimba.'
Getty Images / KsushaArt / Matt Wimsatt
Imiboniso yeSifundo Umthambo yenza abantu bonwabe kunemaliKe ngowuphi umyalelo ofanelekileyo wokuzilolonga kwabo banoxinzelelo lwegazi oluphakathi kunye nemingeni ye-cholesterol? Isixa sinye esicetyiswa liSebe lezeMpilo kunye neeNkonzo zoLuntu ngoku Izikhokelo zoMsebenzi woMzimba kubantu baseMelika : Imizuzu eyi-150 emodareyitha okanye imizuzu engama-75 yomsebenzi onamandla we-aerobic veki nganye, kunye noqeqesho lwamandla omzimba opheleleyo ubuncinane kabini ngeveki. (ICYMI, ezi Imithambo emi-6 esebenza kakuhle kakhulu ekhaya simahla ngokupheleleyo!)
Lo mgangatho womsebenzi unokunciphisa uxinzelelo lwegazi lwe-systolic (inombolo yokuqala) nge-4 mmHg, uxinzelelo lwegazi lwe-diastolic (inombolo yesibini) nge-3 mmHG, i-cholesterol ye-LDL nge-3 ukuya kwi-4 mg / dL kunye ne-triglycerides nge-4 ukuya kwi-12 mg / dL.
'Ndicinga ngaphezu kokwehla ngokupheleleyo umntu anokukubona kulo mthambo, kukuhla nje komngcipheko wakho wentliziyo,' ugqirha wentliziyo. UJennifer Wong, M.D. uyabalisa Iindaba zonyango Namhlanje , ethetha nabo bacinga ukuba olo tshintsho lubonakala luncinci.
'Neenzuzo ezinkulu zempilo zifunyanwa ngokugqitha ezi ngcebiso,' batsho ababhali.
Ukuba awuyibethi loo nto, nangona kunjalo, usahambisa inaliti, i-Gibbs yongeza kwi-a Iindaba zonyango Namhlanje udliwano-ndlebe: 'Yonke into encinci yomsebenzi ingcono kunokungabikho. Nokuba ukonyuka okuncinci kokuqala kwemizuzu emi-5 ukuya kweli-10 ngosuku kunokuvelisa izibonelelo zempilo.' (PS Fumanisa indlela yokuqhekeza inkqubo yakho kwaye ufumane amaxesha okuzilolonga xa ucinga ukuba unexesha elinguziro.)
Kanye njengoko oogqirha bechaza amayeza, ababhali bengxelo bacebisa ukuba oogqirha bamisela esi sixa soqeqesho lwe-aerobic kunye namandla kwaye bakhankanye ukusebenza ngexesha ngalinye. Bakwakhuthaza oogqirha ukuba:
- Nikela ngeengcebiso malunga neendlela isigulana esinokunyusa kwaye sigcine amanqanaba omsebenzi womzimba
- Khuthaza izigulana ukuba zichithe ixesha elingakumbi zisenza imisebenzi yenyama eziyithandayo (okanye qhubeka uzama izinto ezintsha de zifumane enye eziyembayo)
- Nikela ngempendulo eyakhayo ngomlomo kuko nakuphi na ukwanda okuphawulweyo kwimithambo
Ngelixa okwaneleyo kubalulekile, njengakwizinto ezininzi ebomini, into eninzi kakhulu ayinakulunga. Nantsi indlela yokuxela xa ilixesha lokuphumla kosuku njengoko unyuka, kunye nemibono yosuku lokuphumla olusebenzayo ukuze ufumane amanyathelo athile.
