Kuchepetsa Zowopsa za Kuopsa Kwambiri kwa Kuthamanga Kwambiri
Kaya muli ndi kuthamanga kwambiri kwa magazi ndipo mwapezeka kuti muli ndi matenda oopsa kwambiri kapena kuthamanga kwambiri kwa thupi lanu, kuchita masewera olimbitsa thupi monga kuchepetsa kuyenda kungathandize kuchepetsa. Kubwereza kwa zochitika zomwe zimaperekedwa ku matenda oopsa kwambiri kunasonyeza kuti kuchita masewera olimbitsa thupi kunakhudza kwambiri kuthamanga kwa magazi monga mankhwala ambiri. Kafukufuku amapezanso kuti maulendo angapo ochepa, omwe amatha kuyenda bwino angathandize kwambiri ngati atakhala ndi nthawi yaitali yopuma.
Malangizo Ochita Zambiri pa Kupsinjika Kwambiri kwa Magazi
American Heart Association inati, "Ngati mukufunika kuchepetsa kuthamanga kwanu kwa magazi kapena cholesterol, chitani mphindi 40 zokwanira kuti muzichita masewera olimbitsa thupi 3 mpaka 4 pa sabata." Bungwe la Canada Hypertension Education Program limapereka malingaliro ofanana.
Ngakhale kuchita masewero olimbitsa thupi monga kuyenda kofulumira kunalibe chivomerezo chapamwamba chifukwa chakuti chimakhudza kwambiri, zinaphatikizaponso mphamvu yogwira ntchito. Malingaliro awo a regimen yochita masewera olimbitsa thupi ndi "kuphatikiza kwa mphindi makumi atatu kapena kuposerapo patsiku lochita masewera olimbitsa thupi kwambiri, makamaka masiku onse a sabata ndi ntchito yolimbitsa thupi 2 mpaka 3 pa sabata kuti muwononge masewera 150 kapena kuposa pa sabata. "
Kuthamanga kwa thupi? Maulendo Amfupi, Okhazikika Angathe Kuthamanga Kwambiri kwa Magazi
Kuthamanga kwa magazi ndi matenda omwe amayamba kuthamanga kwa magazi.
Kuletsa kuthamanga kwa magazi kumapangitsa kuti mukhale ndi matenda a mtima, impso kulephera, ndi kupwetekedwa. Kuthamanga kwa magazi kumathandizidwa ndi zakudya ndi masewera olimbitsa thupi.
Kodi kupanikizika kwa magazi kwanu kumakwera? Malingana ndi kafukufuku m'magazini ya Journal of Hypertension, kutenga mphindi zochepa zokwana 10 patsiku kumachepetsa mphamvu ya magazi kwa maola 11.
Kutenga kuyenda kwa mphindi 40 kungapitirize kuthamanga kwa magazi kwa maola asanu ndi awiri.
Kuphunzira zotsatira za kuchita masewera olimbitsa thupi kumaphatikizapo amuna 15 ndi akazi asanu omwe ali ndi matenda a hypertension. Tsiku lina, adatumizidwa kukayenda kwa mphindi makumi asanu ndi limodzi (40) kupitilira pamtunda. Patsiku lina, adayenda maulendo 4 mphindi 10 pa maola 3.5. Kuthamanga kwa magazi kumachepetsa 5.4 mpaka 5.6 mm Hg, kuchepa kwakukulu kokwanira kuti achepetse chiopsezo cha matenda a sitiroko ndi matenda a mtima.
Zolumikizidwa Mwamdima, 10-Minute Walks
Anthu ambiri amati alibe nthawi yopitiliza kugwira ntchito yopitilira mphindi 30 mpaka 60 masana. Koma anthu ambiri amatha kuyenda mofulumira popita kuntchito kapena ku sukulu, komanso panthawi yopuma ndi madzulo. (Mwina "4 Tsiku" kwa maulendo aifupi, khumi ndi awiri ayenera kukhala chitukuko cha thanzi.)
Pezani Zambiri Kuchokera Mphindi 15 Yendani
Funso ndilo, kodi mukuyenda mofulumira kotero kuti kupuma ndi kupuma kwanu kumawonjezeka, kapena mukungoyenda mosavuta. Kuyenda mofulumira ndizochita masewera olimbitsa thupi, ngakhale kuyenda mophweka kumakhala kochepa kwambiri. Zowonjezera: Kodi Kuyenda Koyenda N'kutani?
Kodi Kuyenda Kwambiri Kuposa Kapena Osati?
Phunzirolo linapeza kuti mwina kamodzi kapena kangapo kumayenda tsiku lonse kumapindula. Chotsatira ichi chinali chodabwitsa kwa ofufuza, omwe adawona kuti kafukufuku wina anapeza kuti nthawi zambiri zolimbitsa thupi zimakhala ndi thanzi labwino.
Zokambirana zokhudzana ndi zochitika za tsiku ndi tsiku v . Komabe, iwo ali ndi opambana okha - kaya mutalowa mu masitepe angapo tsiku lonse kapena mu gawo limodzi lalikulu, ndi zabwino zonse! Kuchita zokha kungachepetse chiopsezo chanu.
Zotsatira:
Park, Saejong a; Rink, Lawrence D b; Wallace, Janet P. Kuwonjezeka kwa zochitika zolimbitsa thupi kumabweretsa kuchepetsa kuthamanga kwa magazi kusiyana ndi gawo limodzi lopitirira, muyimbudzi. Journal of Hypertension. September 2006, 24: 9.
Ntchito Yathupi ndi Kupsinjika kwa Magazi, "American Heart Association, 8/4/14.
Pescatello LS, MacDonald HV, Ash GI, Lamberti LM, Farquhar WB, Arena R, Johnson BT. "Kuwonetsa Malangizo Ogwira Ntchito Ogwira Ntchito Othandizira Kuthamanga kwa Mthupi: Kupenda ndi Kukonzekera Zotsatira Zowunika Zotsatira." Mayo Clin Proc . 2015 Jun; 90 (6): 801-12. lembani: 10.1016 / j.mayocp.2015.04.008.
> Linda S. Pescatello, Hayley V. MacDonald, Lauren Lamberti, ndi Blair T. Johnson. "Kuchita Kachilombo Kachilombo: Kapepala Kakang'ono Kuthandizani Kuphatikiza Malangizo Opezekapo ndi Kafukufuku Wofufuzira " Curr Hypertens Rep. 2015; 17 (11): 87. yofalitsidwa pa Intaneti 2015 Sep 30. Kodi: 10.1007 / s11906-015-0600-y