Ngati mumachita masewera olimbitsa thupi nthawi zambiri ndipo nthawi zina mumakhala ndi chizungulire komanso kumutu pamene mukuimirira msanga. Izi nthawi zambiri sizowopsa ndipo zimachitika chifukwa cha kuchepa kwa mtima. Pano pali zifukwa zisanu zomwe zimawoneka kuti zimakhala ndi chizungulire, ndi zizindikiro kuti chizungulire chanu chikhoza kukhala chifukwa cha vuto lalikulu.
1. Kutha Kwadzidzidzi Kumapeto
Zochita zolimbitsa thupi zimapangitsa mtima wanu kukhala wamphamvu komanso mtima wamphamvu uli ndi mphamvu ya kupweteka kwapakati.
Ndiko kuti, kuchuluka kwa magazi kumaponyedwa pankhondo iliyonse, choncho mtima suyenera kumenyana nthawi zambiri. Kuthamanga kwapang'onopang'ono ndi chiwonetsero cha mtima wamphamvu, wathanzi. Komabe, kuchepa kwa mtima nthawi zina kumayambitsa chizungulire mukasintha malo. Mutha kuchita chizungulire mutatha kuchita masewera olimbitsa thupi pamene mtima wanu ukucheperachepera kwambiri. Nthawi yayitali yozizira ndipo kuyenda kofulumira ndi kofulumira kukuyenera kukubwezeretsani kumbuyo monga momwe chizungulire chimasokonekera.
2. Mzungukita Mutatha Kudya Zakudya
Shuga ya m'magazi amatha kuchepetsa chizungulire. Ngati mumadya zakudya, shuga wotsika kwambiri imatha kuchepetsa nkhawa zanu ndi mphamvu zanu ndipo zimapangitsa kuti mukhale osadetsedwa. Sungani shuga wanu wamagazi bwino mwa kudya zakudya ndi kusadya nthawi zambiri, kawirikawiri maola atatu kuti musunge chizungulire chifukwa chodya chakudya. Ngati mukudya nthawi zonse osasiya kudya, komabe muli ndi zizindikiro za shuga wotsika magazi, chikhalidwe choopsa kwambiri chokhudzana ndi shuga wotsika, monga shuga kapena hypoglycemia.
3. Kuthamanga Kwambiri kwa Magazi
Mukaimirira mwamphamvu yokoka kumatulutsa magazi mu ubongo kupita kumapazi anu ndipo magazi samabwerera ku ubongo mpaka mtima wina utamenya. Pakapita pang'onopang'ono, izi zimatenga nthawi yachiwiri kapena iwiri ndipo ndi nthawi yokwanira kuti muzimva kuti mulibe oxygen mchizindikiro cha kumutu kapena chizungulire.
Amagwirizananso ndi chinachake chotchedwa postural hypotension. Izi zimabwera chifukwa cha kuchepa kwa magazi ku ubongo, chifukwa cha kuchepa kwa kuthamanga kwa magazi paimirira.
4. Mzungukitsi Chifukwa Chakukhazikika Kwambiri ndi Kutentha Kwambiri
Kutaya madzi m'thupi ndi chinthu china chomwe chimayambitsa chizungulire. Madzi osakwanira m'thupi angayambitse magazi kutsika. Kuperewera kwa madzi m'thupi kumachepetsa mphamvu za thupi kuti zigwiritse ntchito nthawi zonse komanso chifukwa magazi ndi 80%, kuthamanga kwa magazi kumakhala kochepa ngati mukusowa madzi. Ngati mkodzo wanu uli wamdima wonyezimira, uli ndi tinthu ngati pindonnay, kapena ndi lalanje, mwina mukudwala kutaya madzi m'thupi. Onani dokotala mwamsanga.
Monga momwe kusintha kwa thupi pambuyo pochita masewera olimbitsa thupi kungayambitse chizungulire, kutenthedwa kwambiri, kapena kuchita masewera olimbitsa thupi, nyengo kapena kumwa mankhwala kungayambitsenso mitu yambiri. Komanso kutchedwa hyperthermia, kutenthedwa kwambiri kumabwera mwadzidzidzi kapena kumakula kwa nthawi yaitali. Njira iliyonse, ngati mutapsa thukuta kwambiri, kapena mumakhala ngati muli ndi malungo osagwirizana ndi chimfine kapena zizindikiro za chimfine kupeza thandizo mwamsanga.
5. Kutupa ndi chizungulire chifukwa cha zovuta zamkati zamkati
Ngati chipindacho chikuwoneka chikuzungulira kapena mukuwoneka mukuyima chilili, mukhoza kukhala ndi vuto la khutu lamkati. Kutchedwa vertigo, izi ndizovuta kwambiri zomwe zimafuna kuchipatala kuti zikonze.
Kukula kwa makutu amkati chifukwa cha msinkhu, matenda a khutu kapena kusintha kwadzidzidzi kumutu wamadzimadzi ndizo zifukwa zazikulu zowonongeka.
Kulamulira Zina Zovuta Zomwe Zimayambitsa Chizungulire
Malinga ngati chizungulire chanu chimachitika nthawi zina, simufunikira kudandaula. Komabe, ngati muli ndi chizungulire chosalekeza komanso chovuta kwambiri, muyenera kuwona dokotala kuti athetse vuto la mtima, kuperewera kwa magazi, zilonda, nkhawa kapena matenda ena.
Mwamsanga: Ngati mukuchedwa pang'onopang'ono (50 kapena pang'ono) ndikumva chizungulire mukamaimirira yesetsani kupita pang'onopang'ono ndikuwona ngati izi zimathetsa vutoli.
> Zotsatira:
> Zowonongeka za vuto: kuchita masewera olimbitsa thupi komanso kusalana. Med Sci Sports Exerc. 1993 Jun; 25 (6): 702-4. Onaninso.
> Kupirira mopitirira malire maphunziro: vuto la kuchepa kwa magazi komanso kuchepetsa kulekerera LBNP. Med Sci Sports Exerc. 1993 Jun; 25 (6): 713-21. Onaninso.