Izindlela Eziphumelelayo Zokwehlisa Umfutho Wegazi Wakho
-Delile
- 1. Khulisa umsebenzi nokuzivocavoca umzimba ngaphezulu
- 2. Yehlisa isisindo uma ukhuluphele ngokweqile
- 3. Nciphisa ushukela nama-carbohydrate acwengekile
- 4. Yidla i-potassium eningi ne-sodium encane
- 5. Yidla ukudla okucutshungulwe kancane
- 6. Yeka ukubhema
- 7. Nciphisa ukucindezeleka ngokweqile
- 8. Zama ukuzindla noma i-yoga
- 9. Yidla ushokoledi omnyama
- 10. Zama la makhambi okwelapha
- 11. Qiniseka ukuthi uthola ukulala okuhle, nokuphumula
- 12. Yidla ugarlic noma uthathe izithako zokukhipha ugarlic
- 13. Yidla ukudla okunempilo okunamaprotheni amaningi
- 14. Thatha lezi zithasiselo zokwehlisa iBP
- I-Omega-3 polyunsaturated fatty acid
- Amaprotheni we-Whey
- Magnesium
- ICoenzyme Q10
- ICitrulline
- 15. Phuza utshwala obuncane
- 16. Cabanga ukunciphisa i-caffeine
- 17. Thatha imithi kadokotela
Umfutho wegazi ophakeme, noma umfutho wegazi ophezulu, ubizwa ngokuthi “umbulali othule” ngesizathu esizwakalayo. Imvamisa ayinazo izimpawu, kepha iyingozi enkulu yesifo senhliziyo nesifo sohlangothi. Futhi lezi zifo ziphakathi kwezimbangela eziholela ekufeni e-United States ().
Cishe umuntu oyedwa kwabathathu base-U.S. Unomfutho wegazi ophezulu ().
Umfutho wegazi lakho ulinganiswa ngamamilimitha ama-mercury, afushaniswa ngokuthi mm Hg. Kunezinombolo ezimbili ezibandakanyekile esilinganisweni:
- Umfutho wegazi we-Systolic. Inombolo ephezulu imele ingcindezi emithanjeni yakho yegazi lapho inhliziyo yakho ishaya.
- Umfutho wegazi we-diastolic. Inombolo engezansi imele ingcindezi emithanjeni yakho yegazi phakathi kwama-beats, lapho inhliziyo yakho iphumule.
Umfutho wegazi lakho uncike ekutheni inhliziyo yakho ishaya igazi elingakanani, nokuthi kungakanani ukumelana nokugeleza kwegazi emithanjeni yakho. Imithambo yakho emincane iyakhuphula umfutho wegazi.
Umfutho wegazi ongaphansi kuka-120/80 mm Hg uthathwa njengokujwayelekile. Umfutho wegazi oyi-130/80 mm Hg noma ngaphezulu ubhekwa njengophakeme. Uma izinombolo zakho zingaphezu kokujwayelekile kepha zingaphansi kuka-130/80 mm Hg, uwela esigabeni somfutho wegazi ophakeme. Lokhu kusho ukuthi usengozini yokuthola umfutho wegazi ophakeme (3).
Izindaba ezinhle mayelana nomfutho wegazi ophakeme ukuthi izinguquko endleleni yokuphila zinganciphisa kakhulu izinombolo zakho futhi zehlise ubungozi bakho - ngaphandle kokudinga imishanguzo.
Nazi izindlela eziyi-17 ezisebenzayo zokwehlisa amazinga akho wegazi:
1. Khulisa umsebenzi nokuzivocavoca umzimba ngaphezulu
Ocwaningweni lwango-2013, abantu abadala asebekhulile ababambe iqhaza ekuqeqeshweni kokuzivocavoca umzimba kwehlise umfutho wegazi labo ngesilinganiso sama-3.9% we-systolic kanye ne-4.5 pesenti ye-diastolic (4). Le miphumela ifana neminye imishanguzo yegazi.
Njengoba uvama ukwandisa izinga lakho lenhliziyo nokuphefumula, ngokuhamba kwesikhathi inhliziyo yakho iyaqina futhi iphampa ngamandla amancane. Lokhu kufaka ingcindezi encane emithanjeni yakho futhi kwehlisa umfutho wegazi.
Ungakanani umsebenzi okufanele ulwele ukuwenza? Umbiko wango-2013 we-American College of Cardiology (ACC) kanye ne-American Heart Association (AHA) weluleka umsebenzi wokuvivinya umzimba ngokulingene namandla ukuze usebenze imizuzu engama-40, kathathu noma kane ngeviki (5).
Uma ukuthola imizuzu engama-40 ngasikhathi kuyinselele, kungahle kube nezinzuzo lapho isikhathi sihlukaniswa saba izingxenye ezintathu noma ezine zemizuzu eyishumi kuya kwengu-15 usuku lonke (6).
I-American College of Sports Medicine (ACSM) yenza izincomo ezifanayo (7).
Kodwa akudingeki ukuthi usebenzise ama-marathoni. Ukukhulisa ileveli yakho yomsebenzi kungaba lula njengokuthi:
- usebenzisa izitebhisi
- ukuhamba esikhundleni sokushayela
- ukwenza imisebenzi yasendlini
- ingadi
- ukuhamba ngebhayisikili
- ukudlala umdlalo weqembu
Kwenze njalo nje bese usebenza okungenani isigamu sehora ngosuku lomsebenzi olinganiselayo.
Isibonelo esisodwa somsebenzi olinganiselayo ongaba nemiphumela emikhulu yi-tai chi. Ukubuyekezwa kwe-2017 ngemiphumela ye-tai chi kanye nomfutho wegazi ophakeme kukhombisa isilinganiso esejwayelekile sokwehla kwe-15.6 mm Hg ku-systolic blood pressure kanye nokwehla kwe-10.7 mm Hg ku-diastolic blood pressure, uma kuqhathaniswa nabantu abebengazivocavoci nhlobo () .
Ukubuyekezwa kowezi-2014 ngokuzivocavoca umzimba nokwehlisa umfutho wegazi kutholakale ukuthi kunezinhlanganisela eziningi zokuvivinya umzimba ezinganciphisa umfutho wegazi. Ukuvivinya umzimba nge-aerobic, ukuqeqeshwa ukumelana, ukuqeqeshwa kwesikhawu esiphakeme, izikhathi ezimbalwa zokuzivocavoca usuku lonke, noma ukuhamba ngezinyathelo eziyi-10 000 ngosuku kunganciphisa umfutho wegazi ().
Izifundo eziqhubekayo ziyaqhubeka ziphakamisa ukuthi kusekhona izinzuzo zomsebenzi omncane wokuzivocavoca, ikakhulukazi kubantu abadala asebekhulile (10).
2. Yehlisa isisindo uma ukhuluphele ngokweqile
Uma ukhuluphele ngokweqile, ukunciphisa ngisho amakhilogremu amahlanu kuya kwayi-10 kunganciphisa umfutho wegazi. Futhi, uzokwehlisa ingozi yezinye izinkinga zezokwelapha.
Ukubuyekezwa kwezifundo eziningana zango-2016 kubike ukuthi ukudla okwehlisa isisindo kunciphise umfutho wegazi ngokwesilinganiso esingu-3.2 mm Hg diastolic no-4.5 mm Hg systolic (11).
3. Nciphisa ushukela nama-carbohydrate acwengekile
Ucwaningo oluningi lwesayensi lubonisa ukuthi ukukhawulela ushukela nama-carbohydrate acwengekile kungakusiza wehlise isisindo futhi yehlisa umfutho wegazi.
Ucwaningo lwango-2010 luqhathanise ukudla okunama-carb aphansi nokudla okunamafutha amancane. Ukudla okunamafutha amancane kufaka phakathi umuthi wokudla. Kokubili ukudla kukhiqize ukwehla kwesisindo, kepha ukudla okune-carb ephansi bekusebenza kakhulu ekwehliseni umfutho wegazi.
Ukudla okune-carb ephansi kwehlise umfutho wegazi nge-4.5 mm Hg diastolic ne-5.9 mm Hg systolic. Ukudla okunamafutha aphansi kanye nomuthi wokudla kwehlise umfutho wegazi ngo-0.4 mm Hg diastolic kuphela no-1.5 mm Hg systolic ().
Ukuhlaziywa kwe-2012 kwe-carb low kanye nobungozi besifo senhliziyo kutholakale ukuthi lokhu kudla kwehlise umfutho wegazi ngokwesilinganiso esingu-3.10 mm Hg diastolic kanye no-4.81 mm Hg systolic (13).
Omunye umphumela ohlangothini lwe-carb ephansi, ukudla okunoshukela omncane ukuthi uzizwa ugcwele ngokwengeziwe, ngoba usebenzisa amaprotheni amaningi namafutha.
4. Yidla i-potassium eningi ne-sodium encane
Ukukhuphula isilinganiso sakho se-potassium nokunciphisa usawoti nakho kunganciphisa umfutho wegazi (14).
I-Potassium iwina kabili: Iyanciphisa imiphumela kasawoti ohlelweni lwakho, futhi yehlisa nokungezwani emithanjeni yegazi lakho. Kodwa-ke, izidlo ezinothile nge-potassium zingaba yingozi kubantu abanezifo zezinso, ngakho-ke khuluma nodokotela wakho ngaphambi kokukhuphula isilinganiso sakho se-potassium.
Kulula ukudla i-potassium eningi - ukudla okuningi kakhulu ngokwemvelo kuphakeme nge-potassium. Nazi ezimbalwa:
- ukudla okunobisi olunamafutha amancane, njengobisi neyogathi
- inhlanzi
- izithelo, ezifana nobhanana, amabhilikosi, ukwatapheya, namawolintshi
- imifino, njengamazambane, amazambane, utamatisi, imifino nesipinashi
Qaphela ukuthi abantu baphendula usawoti ngokuhlukile. Abanye abantu bazwela usawoti, okusho ukuthi ukudla usawoti okuphezulu kukhuphula umfutho wegazi. Ezinye azinawo usawoti. Bangadla usawoti omningi futhi bawukhiphe emchameni wabo ngaphandle kokukhuphula umfutho wegazi (15).
I-National Institutes of Health (NIH) incoma ukwehlisa ukudla kukasawoti kusetshenziswa i-DASH (Dietary Approaches to Stop Hypertension) diet (). Ukudla kwe-DASH kugcizelela:
- ukudla okune-sodium eningi
- izithelo nemifino
- ubisi olunamafutha amancane
- okusanhlamvu okuphelele
- inhlanzi
- izinkukhu
- ubhontshisi
- amaswidi ambalwa nenyama ebomvu
5. Yidla ukudla okucutshungulwe kancane
Iningi likasawoti owengeziwe ekudleni kwakho livela ekudleni okucutshungulwayo kanye nasekudleni okuvela ezindaweni zokudlela, hhayi okokufaka usawoti ekhaya (). Izinto ezidumile ezinosawoti omningi zifaka inyama yokudla, isobho elisemathinini, i-pizza, ama-chips nokunye ukudla okulula okusetshenzisiwe.
Ukudla okubhalwe ukuthi “okunamafutha aphansi” kuvamise ukuba nosawoti noshukela omningi ukukhokhela ukulahleka kwamafutha. Amafutha yiwo anika ukudla ukunambitheka futhi akwenze uzizwe ugcwele.
Ukwehlisa - noma okungcono kakhulu, ukusika - ukudla okugayiwe kuzokusiza udle usawoti omncane, ushukela omncane, kanye nama-carbohydrate acwengekile ambalwa. Konke lokhu kungaholela ekunciphiseni kwegazi.
Kwenze umkhuba ukuhlola amalebula. Ngokusho kwe-U.S. Food and Drug Administration (FDA), uhlu lwe-sodium lwamaphesenti ama-5 noma ngaphansi kwelebula lokudla lubhekwa njengoluphansi, kanti amaphesenti angama-20 noma ngaphezulu abhekwa njengaphakeme ().
6. Yeka ukubhema
Ukuyeka ukubhema kuhle empilweni yakho ezungeze yonke. Ukubhema kubangela ukwanda ngokushesha kodwa okwesikhashana kwengcindezi yegazi lakho nokwenyuka kokushaya kwenhliziyo yakho (18).
Ngokuhamba kwesikhathi, amakhemikhali kagwayi angakhuphula umfutho wegazi lakho ngokulimaza izindonga zemithambo yegazi, kubangele ukuvuvukala nokunciphisa imithambo yakho yegazi. Imithambo eqinile idala umfutho wegazi ophakeme.
Amakhemikhali asogwayi angathinta imithambo yegazi lakho noma ngabe ubhekene nentuthu kagwayi. Ucwaningo lukhombisile ukuthi izingane ezizungeze intuthu kagwayi ekhaya zinengcindezi ephezulu yegazi kunezalezo ezivela emakhaya angabhemi ().
7. Nciphisa ukucindezeleka ngokweqile
Siphila ezikhathini ezicindezelayo. Izidingo zomsebenzi nezomndeni, ezepolitiki zikazwelonke nezamazwe omhlaba - konke kuneqhaza ekucindezelekeni. Ukuthola izindlela zokunciphisa ukucindezelwa kwakho kubalulekile empilweni yakho kanye nomfutho wegazi.
Kunezindlela eziningi ezahlukahlukene zokuqeda ngempumelelo ukucindezeleka, ngakho-ke thola okukusebenzelayo. Zijwayeze ukuphefumula okujulile, uthathe uhambo lokuhambahamba, ufunde incwadi, noma ubuke amahlaya.
Ukulalela umculo nsuku zonke kukhonjisiwe nokuthi kunciphise umfutho wegazi we-systolic (20). Ucwaningo lwakamuva lweminyaka engama-20 lukhombisile ukuthi ukusetshenziswa kwe-sauna ejwayelekile kunciphise ukufa okuvela ezenzakalweni ezihlobene nenhliziyo (21). Futhi isifundo esisodwa esincane sikhombisile ukuthi ukutshopa kunganciphisa kokubili umfutho wegazi we-systolic kanye ne-diastolic (22).
8. Zama ukuzindla noma i-yoga
Ukucabanga nokuzindla, kufaka phakathi ukuzindla okudlulele, sekuyisikhathi eside kusetshenziswa - futhi kwafundwa - njengezindlela zokunciphisa ukucindezeleka. Ucwaningo lwango-2012 luthi uhlelo olulodwa lwenyuvesi eMassachusetts lube nabantu abangaphezu kuka-19,000 ababambe iqhaza ohlelweni lokuzindla nokucabangisisa ukunciphisa ukucindezeleka (23).
I-Yoga, evame ukufaka izindlela zokuphefumula, ukuma komzimba, kanye namasu okuzindla, nayo ingasebenza ekunciphiseni ukucindezelwa nomfutho wegazi.
Ukubuyekezwa kwango-2013 nge-yoga kanye nomfutho wegazi kutholakale ukwehla komfutho wegazi okuphakathi kuka-3.62 mm Hg diastolic kanye no-4.17 mm Hg systolic uma kuqhathaniswa nalabo abangavivinya umzimba. Izifundo zemikhuba ye-yoga ebandakanya ukulawula ukuphefumula, ukuma komzimba nokuzindla bekucishe kube kabili njengokusebenza kweyoga okungafaki zontathu lezi zinto (24).
9. Yidla ushokoledi omnyama
Yebo, abathandi bakashokoledi: Ushokoledi omnyama ukhonjisiwe wehlisa umfutho wegazi.
Kepha ushokoledi omnyama kufanele ube ukhokho ka-60 kuye ku-70. Ukubuyekezwa kwezifundo ngoshokoledi omnyama kutholile ukuthi ukudla isikwele esisodwa noma ezimbili zikashokoledi omnyama ngosuku kungasiza ekwehliseni ubungozi besifo senhliziyo ngokwehlisa umfutho wegazi nokuvuvukala. Izinzuzo kucatshangwa ukuthi zivela kuma-flavonoid akhona kushokholethi anokuqina okuthe xaxa kokhokho. Ama-flavonoid asiza ukukhulisa, noma ukunweba, imithambo yegazi yakho (25).
Ucwaningo lwango-2010 lwabantu abayi-14,310 lwathola ukuthi abantu abangenawo umfutho wegazi ophakeme abadla ushokoledi omnyama kakhulu babenomfutho wegazi ophansi jikelele kunalabo abadla ushokoledi omnyama omncane ().
10. Zama la makhambi okwelapha
Imithi yamakhambi sekuyisikhathi eside isetshenziswa emasikweni amaningi ukwelapha izifo ezahlukahlukene.
Amanye amakhambi akhonjiswe nokuthi wehlise umfutho wegazi. Noma kunjalo, kudingeka olunye ucwaningo ukukhomba imithamo nezakhi kumakhambi awusizo kakhulu (27).
Njalo hlola nodokotela wakho noma wemithi ngaphambi kokuthatha izithako zemithi. Zingaphazamisa imithi yakho kadokotela.
Nalu uhlu oluthile lwezitshalo namakhambi asetshenziswa amasiko emhlabeni wonke ukwehlisa umfutho wegazi:
- ubhontshisi omnyama (ICastanospermum australe)
- uzipho lekati (I-Uncaria rhynchophylla)
- ijusi yesilimo esidliwayo esinamagatsha anamanzi (Ama-apium tombolens)
- I-hawthorn yesiShayina (I-Crataegus pinnatifida)
- impande ye-ginger
- dodder enkulu (I-Cuscuta reflexa)
- I-Indian plantago (blond psyllium)
- Amagxolo ophayini wasolwandle (I-Pinus pinaster)
- imifula yomfula (I-Crinum glaucum)
- i-roselle (Hibiscus sabdariffa)
- uwoyela we-sesame (Isibonakaliso seSesamum)
- utamatisi (I-Lycopersicon esculentum)
- itiye (UCamellia sinensis), ikakhulukazi itiye eliluhlaza netiye le-oolong
- Amagxolo esihlahla sesambulela (Musanga cecropioides)
11. Qiniseka ukuthi uthola ukulala okuhle, nokuphumula
Umfutho wegazi lakho wehla ngokwejwayelekile lapho ulele. Uma ungalali kahle, kungathinta umfutho wegazi lakho. Abantu abahlangabezana nokuncishwa ubuthongo, ikakhulukazi labo abaneminyaka ephakathi nendawo, banengozi eyengeziwe yomfutho wegazi ophakeme ().
Kwabanye abantu, ukulala kahle ebusuku akulula. Kunezindlela eziningi zokukusiza ukuba ulale ngokwanele. Zama ukusetha uhlelo lokulala olujwayelekile, chitha isikhathi uphumule ebusuku, uzivocavoca emini, gwema ukulala emini, futhi wenze ikamelo lakho lokulala likhululeke (29).
Ucwaningo lukazwelonke lweSleep Heart Health Study luthole ukuthi ukulala njalo ngaphansi kwamahora ayi-7 ebusuku nangaphezulu kwamahora ayi-9 ebusuku kuhlotshaniswa nokwanda kwesifo somfutho wegazi ophezulu. Ukulala njalo ngaphansi kwamahora we-5 ebusuku kwakuxhunywe engcupheni enkulu yomfutho wegazi ophezulu isikhathi eside (30).
12. Yidla ugarlic noma uthathe izithako zokukhipha ugarlic
I-garlic entsha noma i-garlic ekhishwe zombili zisetshenziselwa kakhulu ukwehlisa umfutho wegazi (27).
Ngokwesifundo esisodwa somtholampilo, ukulungiswa kokukhishwa kukakharikhi okukhipha isikhathi kungaba nomthelela omkhulu ekucindezelweni kwegazi kunamaphilisi ejwayelekile we-garlic powder (31).
Ukubuyekezwa okukodwa kowezi-2012 kuphawulwe ucwaningo lwabantu abangama-87 abanesifo somfutho wegazi ophakeme othole ukwehliswa kwe-diastolic kwe-6 mm Hg kanye nokuncipha kwe-systolic kwe-12 mm Hg kulabo abadle ugarlic, uma kuqhathaniswa nabantu abangalashwa ().
13. Yidla ukudla okunempilo okunamaprotheni amaningi
Ucwaningo lwesikhathi eside olwaphetha ngo-2014 lwathola ukuthi abantu abadla amaprotheni amaningi banamathuba amancane okuthola umfutho wegazi ophezulu. Kulabo ababedla isilinganiso sama-gramu ayi-100 wamaprotheni ngosuku, kwakukhona amaphesenti angama-40 engcupheni ephansi yokuba nomfutho wegazi ophakeme kunalabo abadla ukudla okunamaprotheni amancane (33). Labo futhi abafake i-fiber ejwayelekile ekudleni kwabo babone ukwehla kwengozi ngamaphesenti angama-60.
Kodwa-ke, ukudla okunamaprotheni amaningi kungenzeka kungabi okwabo bonke abantu. Labo abanesifo sezinso bangadinga ukusebenzisa ukuqaphela, ngakho-ke khuluma nodokotela wakho.
Kulula impela ukudla amagremu ayi-100 wamaprotheni nsuku zonke ezinhlotsheni eziningi zokudla.
Ukudla okuphezulu kwamaprotheni kufaka:
- izinhlanzi, njenge-salmon noma i-tuna esemathinini emanzini
- amaqanda
- izinkukhu, njengesifuba senkukhu
- yenkomo
- ubhontshisi nemidumba, njengobhontshisi wezinso nodali
- amantongomane noma ibhotela lamantongomane njengebhotela lamantongomane
- amantshontsho
- ushizi, njenge-cheddar
I-salmon engu-3.5-ounce (oz.) Ingaba nama-gramu angama-22 (g) wamaprotheni, kuyilapho i-3.5-oz. ukuphakelwa kwesifuba senkukhu kungaqukatha u-30 g wamaprotheni.
Mayelana nezinketho zemifino, inkomishi enesigamu enikela ngezinhlobo eziningi zobhontshisi iqukethe amaprotheni ayi-7 kuye kwayi-10. Izipuni ezimbili zebhotela lamantongomane zingahlinzeka ngo-8 g (34).
14. Thatha lezi zithasiselo zokwehlisa iBP
Lezi zithasiselo zitholakala kalula futhi zibonise isithembiso sokwehlisa umfutho wegazi:
I-Omega-3 polyunsaturated fatty acid
Ukungeza i-omega-3 polyunsaturated fatty acids noma uwoyela wezinhlanzi ekudleni kwakho kungaba nezinzuzo eziningi.
Ukuhlaziywa kwe-meta kawoyela wezinhlanzi nomfutho wegazi kutholakale ukwehla kwengcindezi yegazi kulabo abane-high blood pressure ka-4.5 mm Hg systolic no-3.0 mm Hg diastolic (35).
Amaprotheni we-Whey
Le nhlanganisela yamaprotheni etholakala obisini ingaba nezinzuzo eziningana zezempilo, ngaphezu kokunciphisa umfutho wegazi (36).
Magnesium
Ukushoda kweMagnesium kuhlobene nomfutho wegazi ophakeme. Ukuhlaziywa kwe-meta kuthole ukuncipha okuncane kwengcindezi yegazi nge-magnesium supplementation (37).
ICoenzyme Q10
Ezifundweni ezimbalwa ezimbalwa, i-antioxidant CoQ10 yehlise umfutho wegazi we-systolic nge-17 mm Hg ne-diastolic efinyelela ku-10 mm Hg (38).
ICitrulline
I-Oral L-citrulline iyisandulela se-L-arginine emzimbeni, isakhiwo sokwakha amaprotheni, esingahle sehlise umfutho wegazi (39).
15. Phuza utshwala obuncane
Utshwala bungakhuphula umfutho wegazi, noma ngabe uphilile.
Kubalulekile ukuphuza ngokulinganisela. Utshwala bungakhuphula umfutho wegazi lakho nge-1 mm Hg ngegremu ngalinye le-10 lotshwala obudliwayo (40). Isiphuzo esijwayelekile siqukethe amagremu ayi-14 otshwala.
Yini eyenza isiphuzo esijwayelekile? Ubhiya owodwa we-12-ounce, ama-ounces ama-5 wewayini, noma ama-ounces ayi-1.5 omoya ophuziwe (41).
Ukuphuza okulinganiselwe kuphuza isiphuzo esisodwa ngosuku kwabesifazane kuze kube iziphuzo ezimbili ngosuku ngabesilisa (42).
16. Cabanga ukunciphisa i-caffeine
I-caffeine inyusa umfutho wegazi, kepha umphumela ungowesikhashana. Ihlala imizuzu engama-45 kuye kwengama-60 futhi ukuphendula kuyehluka kuye ngomuntu ngamunye (43).
Abanye abantu bangazwela kakhulu ku-caffeine kunabanye. Uma uzwela nge-caffeine, ungahle uthande ukunciphisa ukusebenzisa kwakho ikhofi, noma uzame ikhofi elenziwe nge-caffeine.
Ucwaningo nge-caffeine, kufaka phakathi izinzuzo zalo zezempilo, lusematheni kakhulu. Ukukhetha ukuthi unciphise emuva kuncike ezintweni eziningi ezingazodwana.
Olunye ucwaningo lwakudala lukhombisile ukuthi umthelela we-caffeine ekukhuphuleni umfutho wegazi mkhulu uma umfutho wakho wegazi usuvele uphezulu. Isifundo esifanayo, noma kunjalo, besifuna ukuthi kwenziwe ucwaningo oluningi ngale ndaba (43).
17. Thatha imithi kadokotela
Uma umfutho wegazi lakho uphakeme kakhulu noma ungehli ngemuva kokwenza lezi zinguquko zendlela yokuphila, udokotela wakho angancoma imishanguzo kadokotela. Ziyasebenza futhi zizothuthukisa imiphumela yakho yesikhathi eside, ikakhulukazi uma unezinye izinto ezinobungozi (). Kodwa-ke, kungathatha isikhathi ukuthola inhlanganisela elungile yemithi.
Khuluma nodokotela wakho ngemithi engaba khona nokuthi yini engakusiza kakhulu.