Kodi munayamba mwamvapopo ngati palibe nthawi yokwanira pa tsiku kuti mutsirizitse zonse zomwe muyenera kuchita? Kodi munayamba mwadziwonetsa woonda kwambiri ndipo tsopano mukuvutika maganizo pakati pa ntchito, banja, ndi maudindo anu? Simuli nokha. Oposa theka la akuluakulu ogwira ntchito ndi pafupifupi theka la anthu onse a ku America amakhudzidwa ndi zovuta zawo zamakono. Pamene vuto limakhala pang'onopang'ono koma limakukhudzani, ndi kosavuta kuti mukhale ndi zizoloŵezi zoipa zomwe mumafuna kuti mukhale osagwira ntchito, kudya, kusadya, kudya zakudya zopanda thanzi, kusuta fodya, kuganiza molakwika, ndikudzipumula mokwanira.
Zizoloŵezi zoipa izi ndizo zimayambitsa matenda ambiri omwe anthu amayamba chifukwa cha nkhawa, kuphatikizapo kuthamanga kwa magazi (kuthamanga kwa magazi), nkhawa, kuvutika maganizo, ndi kunenepa kwambiri.
Ambiri a ife timakonda kuganiza kuti tili ndi mphamvu zapamwamba zedi zomwe zimatipangitsa kuti tiziteteze ku matenda omwe amachititsa kupanikizika. Tsoka ilo, si choncho. Ambiri aife tiri ndi mlandu wonyalanyaza thanzi lathu mpaka chinachake chikulakwika, monga kuwuka kwa kuthamanga kwa magazi.
Kupanikizika kwa Magazi n'kofunika
Kupsyinjika kwa magazi ndi chizindikiro chofunika kwambiri cha thanzi lanu chifukwa chimayesetsa momwe mtima wanu umagwirira ntchito kuti mupopera magazi m'thupi lanu lonse. Kuthamanga kwa magazi kwachilendo ndi 120/80 mmHG kapena kuchepa. Kuchepetsa kuthamanga kwa magazi ndi chiwopsezo cha kuthamanga kwa magazi, komwe kumakhala 120-139 / 80-89 mmHG. Kuthamanga kwa magazi, kapena kuthamanga kwa magazi, kumatanthawuza ngati kuwerenga 140/90 mmHG kapena chirichonse choposa. Anthu a ku America oposa 75 miliyoni ali ndi kuthamanga kwa magazi.
Kuperewera kwa thupi komanso makamaka kuthamanga kwa magazi ndi koopsa ku thanzi lanu chifukwa zimasonyeza kuti mtima wanu umayenera kugwira ntchito mopitirira muyeso kuti mutenge magazi m'thupi lanu. Ntchito yowonjezera yowonjezera imayambitsa magazi anu kuti amenyane ndi makoma a mitsempha yanu, yomwe imatsogolera mosavuta ku thupi, kufooka kwa mitsempha ya mtima, ndi mitsempha yowumitsa komanso yopapatiza yomwe imayambitsa kupwetekedwa mtima, matenda a mtima, matenda a impso, ndi matenda a mtima.
Uthenga wabwino ndi wakuti mungathe kuchepetsa kuthamanga kwa magazi ndi kubwezeretsanso thanzi lanu mwa kusintha moyo wanu.
Mukhoza kuyendetsa magazi anu komanso kuchepetsa mwayi wanu wa matenda a mtima kapena kupwetekedwa mtima. Mtima wanu ndi minofu, kotero ngati mutachilimbitsa, ikhoza kupopera magazi ambiri pamtunda kuti mtima wanu uchepetse komanso kuthamanga kwa magazi kudzachepa. Njira yabwino yowonjezera minofu ya mtima wanu ndiyo kuchita masewero olimbitsa thupi nthawi zonse kuti akulimbikitseni mtima.
Cardio ndi Msewu
Mukachita masewero olimbitsa thupi, thupi lanu liyenera kupereka oxygen yochuluka ku minofu yanu, monga miyendo yanu ngati mukuyenda. Ndi mtima wokhazikika, mtima wako umakhala bwino pakupopera magazi ochulukirapo m'thupi mwako ndi kumenya kulikonse kotero mpweya umaperekedwa ku minofu yanu. Kuthamanga kwa mtima wanu ndi kuthamanga kwa magazi kudzachepa ndipo simudzatopa ndi ntchito zosavuta mwamsanga.
Zosankha zabwino kwambiri za zochitika pamtima ndizo ntchito zomwe zimagwiritsa ntchito magulu akuluakulu a minofu kuti zithe kuyenda bwino. Izi zimapangitsa thupi lanu kutulutsa mpweya wochulukirapo kwambiri ku miyendo ikuluikulu yomwe imadutsa m'magawo awo pamene akutopa panthawi yonseyi. Zitsanzo zabwino zikuyenda, kuyendayenda, kuyenda mofulumira, kuphunzitsa kulemera, kuyendetsa njinga, kuthamanga, kusambira, kukwera masitepe , kuyenda, magulu olimbitsa thupi, masewera, kuvina, ndi kuchita masewera olimbitsa thupi.
Munthu wokwana mapaundi 200 akhoza kuyembekezera kutentha makilogalamu pafupifupi 550 mu ola lakuthamanga, makilogalamu 200 mu ola la kuyenda, makilogalamu 450 kwa ola la kulemera, ma calories 650 kwa ola la njinga, ma calories 800 kwa ora la kusambira, ndi ma calories 500 kwa ora la zochita masewera olimbitsa thupi.
American Heart Association Zokambirana
American Heart Association ikulangiza kuti ngati mukufunika kuchepetsa kuthamanga kwa magazi, khalani ndi mphindi 40 zolimbitsa thupi kuti muzitha kuchita masewera olimbitsa thupi 3 mpaka 4 pa sabata. Mukhoza kuonjezera kuchuluka kwa masewera olimbitsa thupi pamene kukula kwanu kukuwonjezeka.
Onetsetsani kuti kuchita masewera olimbitsa thupi kwa mphindi makumi asanu ndi awiri sabata iliyonse kumachitika pamsinkhu wochepa kwambiri. Chitsanzo chabwino ndi kuyenda mwamsanga . Pitirizani kuchita masewera olimbitsa thupi mu sabata lanu momwe mungathere kuti zikhale chizoloŵezi komanso gawo lanu la tsiku ndi tsiku. Yesetsani kuchita masewera olimbitsa thupi komanso kutambasula mu sabata yonse ndikuchita ntchito yolimbikitsana minofu masiku awiri pa sabata. Onetsetsani kupitiriza kupuma nthawi zonse zolimbitsa thupi monga momwe mungadabwe ndi anthu angati omwe amayamba kupuma.
Gwiritsani Ntchito Mpata Wowongoka
Onetsetsani kuti muthamanga pulogalamu yanu yochita masewera olimbitsa thupi. Lembani kugwira ntchito mwachangu kuti muchepetse kuthamanga kwa magazi. Pofuna kukudziwitsani kuti msinkhu woterewu umakhala wotani, mungathe kusinthana ziganizo zochepa za mawu ochepa pamene mukuchita ntchito yanu mwamphamvu. Ngati mutha kukambirana mokwanira pamene mukuchita, mukugwira ntchito yochepa. Ngati mukupeza kuti muthamanga mwamsanga kapenanso mukulephera kulankhula mawu ochepa chabe, mukugwira ntchito mwamphamvu. Anthu ambiri sayenera kukaonana ndi dokotala asanayambe kuchita masewera olimbitsa thupi, koma ndi bwino kulankhula ndi dokotala ngati muli ndi zaka zoposa 50 ndipo simukugwiritsidwa ntchito kuti muzitha kuchita masewera olimbitsa thupi kapena ngati muli anali ndi vuto la mtima, matenda a mtima, matenda aakulu, kapena mbiri ya banja ya matenda a mtima ali wamng'ono.
Cholinga chanu ndikuchita ntchito yolimbitsa thupi tsiku ndi tsiku, kapena kuchita ntchito yamphamvu tsiku lililonse. Dzifunseni nokha pang'ono tsiku lililonse kuti mupitirize kuwonjezereka mtima wanu wamtima, kaya mutenge mphindi imodzi pamtunda. Kuchita masewera olimbitsa thupi nthawi zonse kudzakuthandizani kuti mukhale bwino pakuthupi ndi m'maganizo, zomwe zimakulimbikitsani kupitiriza.
Maganizo Otseka
Aliyense ayenera kukhala ndi zochitika zolimbitsa thupi tsiku ndi tsiku kuti akhale ndi moyo wathanzi . Ngati muli ndi matenda a hypertension, ndikofunika kuti muyambe kuchita masewera olimbitsa thupi kuti muchepetse kuthamanga kwanu kwa magazi kotero kuti sichikukwera m'mwamba kwambiri. Ngati muli ndi matenda oopsa, onetsetsani kuti mumachita masewero olimbitsa thupi tsiku ndi tsiku komanso osachepera, chitani mphindi 40 kuti musamachite masewera olimbitsa thupi 3 kapena 4 pa sabata. Pamene thupi lanu likukula, mukhoza kuwonjezereka nthawi, nthawi kapena kukula kwa masewera olimbitsa thupi sabata iliyonse. Magazi anu amachepetsa pang'onopang'ono mukapitirizabe kuchita zinthu zolimbitsa thupi. Ngati mumangokhalira kumanga pazomwe mumachita tsiku ndi tsiku, mudzadabwa ndi momwe kungakhalire kosavuta kupirira kwanu ndi thanzi labwino. Kupititsa patsogolo kulimbikitsa kupambana. Tengerani moyo ngati kuti ndi marathon, osati sprint.
Zotsatira
Gwiritsani Ntchito Njira Yanu Yowonjezera Kuthamanga kwa Magazi Ochepa. Maphunziro a Zamankhwala a American College. Webusaiti. 4 Feb 2016.
Kupanikizika Kwambiri, Pewani Kuthamanga kwa Magazi Anu . Harvard Health Publications, 21 Mar 2015. Webusaiti. 4 Feb 2016.
Ntchito Yathupi ndi Kuthamanga kwa Magazi . American Heart Association, 17 Aug 2015. Webusaiti. 4 Feb 2016.
Mtundu Wopanikizika . Stambor Z. American Psychological Association, Apr 2006. Webusaiti. 4 Feb 2016. www.apa.org/monitor/apr06/nation.aspx
Limbikitsani Mtima Wanu Ndi Kuchita Zojambula Pamtima . Yoon S. University of Maryland Baltimore Washington Medical Center. Webusaiti. 4 Feb 2016.
Zochita 8 Zowonjezereka Kwambiri pa Thupi Lathunthu . Fiber Fiber, 11 Jul 2013. Webusaiti. 4 Feb 2016.
Buku Lanu lothandizira kuchepetsa kupatsirana kwa magazi . National Heart, Lung, ndi Blood Institute: US Department of Health and Human Services, May 2003. Webusaiti. 4 Feb 2016.