Vakadzi vane polycystic ovary syndrome (PCOS) vanogona kuwedzera dambudziko rekuwedzera kwehutachiona kurwendo rurefu rwezvinetso zvemagetsi izvo vari pangozi. Kunotsanangurwa se "muurayi anyerere" pamusana pezviratidzo zvayo zvisingawaniki, kuwedzera kwehutano (high blood pressure) chirwere chisingafaniri kutorwa zvishoma.
Dhina yakawanikwa kubva kuDallas Heart Study yakaratidza kuti apo vakadzi vane PCOS vakafananidzwa nevakadzi vasina mamiriro ezvinhu, avo vane PCOS vakaratidza kupararira kwepamusoro yeupempa wepamusoro, pasinei nedzinza kana rudzi.
Kana isiri kutarisirwa, kukwirira kweropa kunogona kukuvadza midziyo yeropa uye nhengo. Zvinetso zvekurwiswa kwepamusoro kweropa zvinosanganisira matambudziko ekuona, kuora kwepvo, kana kunyange kurwadziwa kwemwoyo kana kurohwa. Kuziva uye kuderedza dambudziko rako (ona pasi apa), rinogona kukubatsira kuderedza dambudziko rako.
Zvinokonzerwa Nengozi yeHurumende yeHurumende
Pane zvakawanda zvinokonzera njodzi yekuva nehuwandu hwemhepo. Izvi zvinosanganisira:
- Kudya kudya kunowedzera mu sodium (munyu)
- Kuva kusvuta
- Kusakwanisa kuita basa
- Kuva kunyanyisa
- Kuwedzera kwezera
- Kuva Africa American
- Kushungurudzika
- Insulin kushorwa
- Nhoroondo yemhuri
- Kuora mwoyo
- Kunyanyisa kunwa doro
- Kuva nemamwe mararamiro akadai sehotera yakakura kana chirwere cheshuga cheshuga
Kuyera Kuwedzerwa Kweropa
Dambudziko reRopa rinotaridzwa nekushandisa ropa rinoputika . Mumwe mupiro wehutano anodzidziswa achashandisawo stethoscope kuti asarudze zviviri zvakasiyana zvakasiyana-siyana kuverenga ropa. Yokutanga inoteerera nhamba ye "top", kana systolic.
Izvi zvinoratidza mwoyo wako uchirova. Nhamba yechipiri ndiyo kuverenga diastolic kana "nhamba yapasi," iyo inotarisa ropa mukati apo mwoyo unogara pakati pekurova. Chigadzirwa chemagetsi chinogonawo kushandiswa pamba kuongorora ropa.
Kana chiyero chichiverenga 110 systolic uye 70 diastolic, iwe unonzwa "110 pane makumi manomwe" kana kunyora "110/70 mmHg."
Kuongororwa neHypertension
Ropa rako rega (systolic uye diastolic) ronga kana iwe wakagadzikana kana wakasimudza ropa. Heano maitiro eti cutoff maererano neCent for Disease Control:
Kazhinji:
Systolic: pasi pe 120 mmHg
Diastolic: pasi pe 80mmHg
Systolic: 120-139 mmHg
Diastolic: 80-89 mmHg
High blood pressure:
Systolic: 140 mmHg kana kupfuura
Diastolic: 90 mmHg kana kupfuura
Dambudziko reRopa rakaverengwa zvikuru kupfuura 180/110 inonzi inetso yehutachiona , inoda kurapwa.
Kuchengetedza Kuwedzerwa Kweropa
Kudzivirira kukwirira kweropa kunotanga nekurarama hupenyu hwakanaka. Kuramba uine uremu, uchitevera kudya kwakanaka, uye kuratidza nguva dzose zviito zvose zvaunogona kutora ikozvino kuderedza mikana yako yekuva nehuwandu hwemhepo.
Kurapa Kuwedzerwa Kweropa
Zvamunodya zvinoita basa rinokosha pakuchengeta ropa rako. Kurasikirwa uremu, kuderedza doro uye kuwedzera maitiro ekuchinja mararamiro anokwanisa kuderedza ropa rako. Mukuwedzera, hezvino zvimwe zvingashandurwa zvaunogona kuita mukudya kwako kuderedza ropa rako.
Edya Pasi Pasi Munyu
Vazhinji vekuAmerica vanodya nzira yakanyanya seyamudium kune izvo zvakakurudzirwa. Vanhu veAmerica havafaniri kudya vanopfuura 1 500 mg pazuva (iyo inongova zvishoma kudarika hafu ye teaspoon yemunyu!) Maererano neAmerican Heart Association.
Hazvisi zvisiri zvekudya kwekudya kwekudya kuti uwane sodium yemazuva.
Kunze kwekudya kunze, mishonga ye sodium yakagadzirirwa kudya, kudya kwechando, zvokudya zvekakini, uye zvechokwadi, uchishandisa munyu waunyu. Kuverenga mabhii ezvokudya uye kubika zvimwe zvekudya pamusha umo iwe unodzora muwandu wemunyu unogona kuita mutsauko.
Wedzera Zvimwe Zvibereko nemiriwo
Hungu, kune chikonzero chaicho chekudya michero yako nemiriwo: vanobatsira kuderedza ropa. Zvibereko nemiriwo zvine mishonga yakadai se magnesium , calcium, uye potassium, iyo inoshanda kushanda nemigumisiro ye-sodium yakakura mumuviri wedu.
DASH (Dietary Approaches to Stop Hypertension) Zvokudya zvinoratidza kuti michero nemiriwo zvinobatsira kuderedza kushanda kweropa kune vakadzi vane PCOS.
Vakadzi vane PCOS vaitevera DASH kudya vakaona kuwedzera kwekuwedzera kweropa ravo, pamwe nekurasikirwa kwemazamu. Kubudirira kunokosha kwekuchengetedzwa kwe insulin nekuputika mavara kwakaratidzwa zvakare.
Dash yeDASH inokurudzira kushanda 4 kusvika ku5 zuva rimwe nerimwe zvezvibereko nemiriwo.
Anotsigira Nutsu, Mbeu, uye Miti
Zvokudya zveDASH zvinomera-zvakasimbiswa pakubatanidza 4 kusvika ku5 servings pavhiki yemhando dzakasiyana dzemiti , mbeu, uye legumes (lentils uye peas). Zvokudya izvi hazvisi izvo chete zvinoita kuti zvive zvakanaka kune fiber, asiwo zvine magnesium uye potasium kuderedza ropa.
Usakanganwa Mafuta!
Omega-3 fatty acids yakafanana neaya inowanikwa muhove dzakakora, nuts, avocados, nemafuta emuorivhi vane ropa rinoderedza kuchinja. Chimwe chidzidzo chakabudiswa muAmerican Journal of Hypertension chienzanisa kudya kwe polyphenol-rich olive olive to a diet that had no polyphenols and their effects on blood pressure in young women. Mushure memwedzi mina, boka remaorivhi remaorivhi rakabatanidzwa nekuderera kwe systolic uye diastolic yeropa.
Mishonga Inobata Kuwedzera Kwemvura
Kana kudya uye mararamiro emararamiro asingabatsiri, kana kuti iwe uchiri kuwedzera simba reropa, chiremba wako anogona kupa mishonga inopesana nehutachiona kuti ikubatsire kuzvidzora.
Mhando dzakawanda dzemishonga inogona kushandiswa kusanganisira diuretics, calcium channel blockers, ACE inhibitors, kana beta blockers.
Diuretics
Diuretics inonyanyisa kunyanya kunyuti nemvura kubva mumuviri, zvichibatsira kuderedza ropa. Spironolactone, somuenzaniso, is potassium-sparing diuretic inowanzoshandiswa muvakadzi vane PCOS. Haisi kungoti spironolactone inoderedzwa ropa asi inogona kubatsirawo nezviratidzo zvisingadiwi zvehursutism zvakadai sekuwedzerwa kwebvudzi kukura uye kusuruvara kwemvere.
Beta Blockers
Beta blockers inoshanda nekudzivirira adrenaline hormone epinephrine kunonoka mwoyo wako.
ACE Inhibitors
ACE inhibitor rega mitsipa yako yeropa kuitira kuti mwoyo usasashanda zvakaoma kupompa ropa kuburikidza nemidziyo yakamanikana.
Calcium Channel Blockers
Calcium channel inodzivirira kukanganiswa kweropa kwepamusoro nekudzivirira kamuki kupinda mukati memwoyo uye kuderedza midziyo yeropa, iyo inoderedza kuwanda kwesimba musimba unogona kuitika kana ukatengesa.
Nemhaka yokuti iwe hauzive kana iwe une kuwedzerwa kweropa kana kuti kwete, zvakakosha kuti iwe uite maererano nemutapi wako wekurapa kuti aongorore gore rese. Kushandisa mazano ehupenyu pamusoro apa kunogona kubatsira kudzivirira uye kubata mutoro weropa.
> Sources
> Asemi Z, Esmaillzadeh A. DASH Zvokudya, Kushushikana kweUsulin, uye Serum hs-CRP muPolycystic Ovary Syndrome: A Randomized Controlled Clinical Trial. Horm Metab Res. 2014.
> Chirongwa Chetachiona Kuderedza Kuwedzerwa Kweropa. Yakasvika 2/22/17: https://www.cdc.gov/bloodpressure/measure.htm
> Chang AY, Oshiro J, Ayers C, Hapana RJ.Kutarisana kwemadzinza / madzinza pamatambudziko ehutano zvinhu mu polycystic ovary syndrome, Dallas Heart Study. Clin Endocrinol (Oxf). 2016 Jul; 85 (1): 92-9.
> Moreno-Luna R, Muñoz-Hernandez R, Miranda ML. Olive mafuta polyphenols inokonzera kudzvinyirira kweropa uye inovandudza endothelial basa kuvasikana vaduku vane hypertension inononoka. Am J Hypertens. 2012 Dec; 25 (12): 1299-304.