Sik Hai Blut Presa—Pasim na Daunim

WANPELA MAN LONG BRASIL I RAITIM DISPELA STORI BILONG KIRAP!

MARIAN i pret! Wantu tasol blut i kirap ran strong long nus bilong em. Em i tok: “Mi ting olsem mi bai dai.” Wanpela dokta i tokim Marian olsem mak bilong blut bilong em olsem blut presa i antap tumas (arterial hypertension), na dispela i mekim na blut i ran long nus bilong em. Marian i tok: “Tasol mi pilim orait.” Dokta i tok: “Planti man i no save olsem blut presa bilong ol i antap tumas, long wanem, ol i no pilim wanpela mak bilong dispela sik.”

Olsem wanem long blut presa bilong yu? Yu ting pasin yu save bihainim long nau inap mekim na bihain blut presa i go antap? Yu inap mekim wanem na bai blut presa bilong yu i no ken i go antap tumas?a

Blut presa em i strong bilong blut long subim banis bilong ol rop bilong blut. Bilong skelim blut presa, ol i save pasim wanpela kain raba long han antap na rop bilong en i go long wanpela liklik masin bilong kisim mak bilong blut presa. Masin bai soim tupela kain namba. Olsem: 120/80. Namba i stap paslain ol i kolim sistolik blut presa, long wanem, em i makim presa bilong blut taim klok i pam (systole), na narapela namba ol i kolim daiastolik blut presa, long wanem, em i makim blut presa taim klok i no pam (diastole). Ol milimita bilong mekuri i makim blut presa i bikpela olsem wanem, na ol saveman i tok sapos namba i winim 140/90, dispela i makim olsem blut presa i antap tumas.

Wanem samting i save mekim blut presa i go antap? Tingim olsem yu givim wara long gaden bilong yu. Taim yu opim tep o pasim liklik maus bilong raba hos, dispela bai mekim na wara i sut strong moa. Wankain samting olsem i save kamap long blut presa: Taim blut i ran strong o wanpela samting i pasim rop bilong blut na em i go liklik, dispela i save mekim na blut presa i go antap. Wanem ol samting i save mekim na blut presa i go antap? Planti samting i save kamapim dispela.

Ol Samting Yu No Inap Bosim

Ol saveman i bin painimaut olsem man inap kisim sik hai blut presa sapos sampela long famili bilong em i gat dispela sik. Ol ripot i kamapim olsem sapos mama i karim tupela pikinini long wankain taim na lukluk bilong ol i wankain, ol inap kisim sik hai blut presa, winim ol pikinini em mama i karim ol long wankain taim tasol lukluk bilong ol i narapela narapela. Wanpela ripot i stori long “ol jin i kamapim sik hai blut presa,” na dispela i kamapim klia olsem man inap kisim dispela sik long papamama. Na tu, blut presa bilong man inap go antap taim em i wok long kamap lapun, na moa yet long ol man i blakskin.

Ol Samting Yu Inap Bosim

Skelim gut kaikai yu save kisim! Long sampela man, sol (sodium) inap mekim na blut presa i go antap, na moa yet long ol man i gat sik daiabitis, ol man i gat bikpela sik hai blut presa, ol lapun, na sampela blakskin. Planti gris long blut inap mekim na kolestrol i pas long banis insait long ol rop bilong blut (atherosclerosis), na dispela bai mekim rop bilong blut i go liklik na blut presa i go antap. Ol man em hevi bilong skin bilong ol i antap tumas inap 30 pesen long hevi i stret long ol, ol inap kisim sik hai blut presa. Ol ripot i kamapim olsem sapos man i kisim planti marasin potasiam na kalsiam, dispela inap daunim blut presa.

Smok i save kamapim sik atherosclerosis, daiabitis, hat-atek, na strok. Olsem na smok na sik hai blut presa i samting nogut tru i save kamapim ol sik bilong klok. Ol samting ol i kisim save long en i narapela narapela kain, tasol kafin​—⁠long kofi, ti, na kola​—⁠na bel hevi, na ol hevi bilong skin inap mekim na blut presa i go antap. Na tu, ol saientis i save olsem pasin bilong kisim planti dring i gat marasin alkohol long en na man i no eksasais samting, dispela tu inap mekim na blut presa i go antap.

Lukautim Gut Skin

Yumi bai popaia sapos yumi wet inap long yumi kisim sik hai blut presa na nau yumi kirap mekim ol samting bilong pasim sik. Yumi mas lukautim gut skin taim yumi stap yangpela yet. Sapos yumi lukautim gut skin long nau, dispela bai mekim na i stap bilong yumi long bihain i gutpela moa.

Long wanpela tok (The Third Brazilian Consensus on Arterial Hypertension) ol dokta i kamapim, ol i makim sampela senis i gutpela ol man i mekim long pasin ol i save bihainim bilong daunim blut presa. Ol dispela samting i gutpela bilong helpim ol man em blut presa bilong ol i antap tumas o i orait tasol.

Long ol man i pat tumas, ol saveman i tok ol i mas kisim ol kaikai i no gat planti kalori long en, na abrusim pasin bilong tambuim ol yet long kisim sampela kaikai bilong lusim skin wantu tasol, na ol i mas eksasais long olgeta taim. Ol i tok tu olsem no ken kisim planti sol winim mak bilong 6-pela gram o wanpela liklik spun long wan wan de.b Dispela i makim olsem ol man i mas putim liklik sol tasol long kaikai ol i kukim, na no ken kisim tumas ol kaikai i stap long ol tin, na ol abus samting ol i kukim pinis (sosis samting), na ol kaikai ol i bin draim long smok bilong paia. Na tu, long taim bilong kaikai no ken putim sol long kaikai, na skelim gut pepa i stap long glas samting bilong ol kaikai ol i bin wokim long ol faktori na lukim hamas sol ol i bin putim long en.

Dispela tok ol dokta i kamapim i tok tu olsem man i mas kisim planti marasin potasiam, long wanem, em inap “pasim blut presa long i go antap.” Olsem na man i mas kisim ol kain gutpela kaikai olsem “ol kaikai i no gat planti sol long en na i gat planti marasin potasiam,” olsem ol bin, ol grinpela kumu samting, banana, melen, karot, bit, tomato, na swit muli. Na em i bikpela samting tu long man i no ken dring planti strongpela dring. Sampela saveman i tok, ol man i gat sik hai blut presa ol i ken kisim inap 30 mililita tasol bilong ol dring i gat marasin alkohol long en long wan wan de; na ol meri o ol manmeri em hevi bilong skin i daun tumas, ol i ken kisim inap 15 mililita bilong ol dring i gat marasin alkohol long wan wan de.c

Dispela tok bilong ol dokta i kamapim tu olsem pasin bilong eksasais long olgeta taim i daunim blut presa na i helpim man long abrusim bikpela sik hai blut presa. Ol eksasais olsem wokabaut, raun long baiskol, na swim, na mekim inap 30 i go 45 minit long 3-pela o 5-pela taim long wik, dispela bai helpim gut skin.d Ol narapela samting bilong helpim skin long i stap gut em olsem: Lusim smok, abrusim ol samting bilong givim gris long blut (kolestrol na trigliseraid), daunim sik daiabitis, kisim planti marasin kalsiam na magnesiam, na no ken mekim ol samting i bagarapim skin o bel na tingting. Sampela marasin inap mekim mak bilong blut i go antap olsem ol marasin bilong kliaim nus, ol marasin bilong sik hat-ben i gat planti sol, na marasin bilong daunim hangre, na ol marasin bilong daunim strongpela het-pen i gat kafin long en.

Sapos yu gat sik hai blut presa, dokta bilong yu inap tru long tokim yu long ol kaikai yu mas kisim, na wanem ol pasin i stret long yu bihainim. Maski yu gat wanem kain sindaun pasin bilong lukautim gut skin long taim yu yangpela yet bai helpim yu tru. I no ol man i gat sik hai blut presa tasol i mas lukautim gut skin, nogat, olgeta long famili i ken mekim olsem. Marian, em yumi bin stori long em long kirap bilong dispela stori, em i mekim sampela senis long pasin em i save bihainim. Long nau em i save kisim marasin na maski em i gat sik, em i mekim ol samting ol narapela man inap mekim. Olsem wanem long yu? Taim yu wetim dispela taim i kamap na olgeta man bai i gat gutpela skin na “bai i no gat wanpela man i tok: ‘Mi gat sik,’ ” mekim ol samting bilong daunim blut presa bilong yu!​—⁠Aisaia 33:⁠24, NW.

[Ol Futnot]

[Blok long pes 14]

DAUNIM BLUT PRESA

1. Ol Samting Em Inap Daunim Blut Presa

• Lusim sampela skin

• No ken kaikai planti sol

• Kisim planti kaikai i gat planti potasiam long en

• No ken dring planti strongpela dring

• Eksasais long olgeta taim

2. Ol Narapela Rot Em Inap Daunim Blut Presa

• Vaitamin kalsiam na magnesiam

• Ol kaikai i gat faiba olsem bret na prut

• Daunim bel hevi

3. Sampela Moa Rot

• Lusim smok

• Daunim mak bilong kolestrol

• Daunim sik daiabitis

• Abrusim ol marasin inap mekim blut presa i go antap

[Kredit Lain]

Kisim long Third Brazilian Consensus on Arterial Hypertension​​—⁠Revista Brasileira de Clínica & Terapêutica.

[Ol Piksa long pes 15]

Pasin bilong eksasais na kisim gutpela kaikai bai helpim man long daunim blut presa