Ngaba ujonge inkcazo yokomelela komzimba? Eli nqaku liza kuyichaza kwaye libonelele ngeengcebiso zokufezekisa impilo yomzimba wakho.
Inkcazo yokuLunga kweNtliziyo
Inkcazo yokomelela kwentliziyo yomzimba yinkqubo yentliziyo (intliziyo, imiphunga kunye neenqanawa) ukubonelela ngokufanelekileyo ngegazi elinomoya ophefumlelweyo kwimisipha esebenzayo, kunye nezihlunu zokusebenzisa ioksijini ehanjiswa ligazi njengomthombo wamandla wokuhamba. Ngamanye amagama, inkcazo yokomelela komzimba kunye nokuba igazi lakho lijikeleza ngokukuko emzimbeni wakho.
Amanqaku afanelekileyo- Ukomelela kweentsana
- Imodeli yoQeqesho
- Amalungu amaLungu afanelekileyo
Ukubaluleka kokuqina kwentliziyo
Kutheni kubalulekile ukomelela kwentliziyo? Inkqubo esempilweni yokujikeleza kwegazi emzimbeni ihamba ngendlela ende ekuthinteleni izifo ezisongela ubomi. Ukugcina ukomelela kwentliziyo kunokunceda ukukhusela:
- Isifo semithambo yegazi
- Amahlwili egazi
- Ukusilela kwentliziyo
- Ukuhlaselwa yintliziyo
- Ukubetha
- Igazi elonyukayo
- Ukuvaleka kwemithambo
- Ischemia
- Imithambo yegazi
- I-atherosclerosis (ukuqina kwemithambo)
- Isifo sokunganyangeki kwi-insulin
- UAngina
- I-Cardiac Arrhythmia
Izitshixo zoKhuseleko lweNtliziyo
Ukomelela kwentliziyo akunakwenzeka nje. Zininzi izinto onokuzenza ukuqinisekisa ukuba inkqubo yentliziyo yakho ilungile kwaye isempilweni.
Musa Ukutshaya
Ukutshaya lelinye lamagalelo aphambili kwisifo sentliziyo kunye nenani lezinye izifo zentliziyo. Ukuba uyatshaya, akukabi kudala. Ukuyeka ukutshaya kunokuwunciphisa umngcipheko wesifo sentliziyo. Cinga ngenkqubo yokuyeka ukutshaya.
Zilolonge rhoqo
Ukuzilolonga rhoqo kwentliziyo yakho kwaye uyivumele ukuba impompe igazi emzimbeni wakho ngokufanelekileyo. Ngelixa nawuphi na kwaye wonke umthambo unokunceda ukomeleza intliziyo yakho, umsebenzi we-aerobic ngakumbi uphucula ukusebenza kwentliziyo, unyamezelo kunye namandla. Iingcebiso zomsebenzi we-aerobic onegalelo kwimpilo efanelekileyo yenkqubo yentliziyo yakho kubandakanya ukwenza uhlobo oluthile lomsebenzi ophindaphindwayo ogcina ukubetha kwentliziyo yakho kuma-60-70% ubuninzi bayo kwimizuzu engama-30-60 kathathu okanye kane ngeveki. Ukufumanisa iithagethi zentliziyo yakho, jonga itshathi yokubetha kwentliziyo.
Eminye imizekelo yemisebenzi ye-aerobic yokomelela kwentliziyo ibandakanya:
- Ukuhamba ngokukhawuleza
- Ukubaleka
- Ukuhamba ngebhayisikile
- Ukunyuka intaba
- Ukunyuka kwezinyuko
- Umqeqeshi we-Elliptical
- Sebenzisa ibhayisekile
- Iiklasi ze-Aerobics
- Iklasi ejikelezayo
- Iindidi ezithile zeyoga
- Uqeqesho lwexeshana
- Intambo yokutsiba
- Ukubheqa
Jonga ubunzima bakho
Ukutyeba kakhulu ngama-30% kunokuwuphakamisa kakhulu umngcipheko wesifo sentliziyo. Ukuba ukhuluphele, sebenza nesondlo, umboneleli ngononophelo lwempilo kunye / okanye umqeqeshi ukunceda ukuphuhlisa isicwangciso sokunciphisa ubunzima bakho ngokukhuselekileyo. Ukuba awuqinisekanga malunga nokuba ungatyebanga okanye hayi, ubala amanqatha omzimba wakho kwaye uqhagamshelane netshathi yepesenti yamafutha omzimba.
Phola
Uxinzelelo ligalelo elikhulu kwisifo sentliziyo. Uxinzelelo oluninzi lubangela amanqanaba aphakamileyo e-cortisol kunye ne-adrenaline emzimbeni. Amanqanaba aphezulu aphakamileyo ala mahomoni amabini adibaniswe nesifo senhliziyo, uxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu kunye nokunye. Amanqanaba aphezulu e-cortisol akwanxulunyaniswa nokutyeba, nto leyo esisifo sentliziyo.
Uninzi lwamaMelika lubaleka kukutya koxinzelelo. Ubomi babo bemihla ngemihla bunoxinzelelo, obangela amanqanaba eehormoni zoxinzelelo ukuba aphakame ngokungapheliyo. Ukuba unoxinzelelo olungapheliyo, zama kwaye ufumane into ekuncedayo ekukuphumzeni kunye nokuchaphazela impendulo yakho yoxinzelelo. Imisebenzi enjengokuphefumla okunzulu, ukucamngca, iyoga, ukuzilolonga rhoqo okanye ukuphuma nje kunokunceda ukunciphisa amanqanaba oxinzelelo.
Lala ngokwaneleyo
Kutshanje Inqaku leMagazini yexesha ixoxe ngonxibelelwano phakathi kokungalali kunye nesifo sentliziyo. Kwinqaku, baxoxa ngesifundo seYunivesithi yaseChicago esibonise ukuba iyure enye yokulala ubusuku ngabunye inyuse i-coronary plaque nge-16%.
Inani elifanelekileyo lokulala kwintliziyo esempilweni malunga neeyure ezisixhenxe ngobusuku bonke.
Yitya isidlo esisempilweni
Ukutya okunesondlo kwintliziyo kulawula ngokufanelekileyo ubunzima kunye nokugcina ii-lipids zegazi kwizinga labo elifanelekileyo. Ukutya okunesondlo kwintliziyo kuphantsi kumafutha atyebileyo, ii-carbohydrate ezilula, ukutya okucutshungulwayo kunye neswekile. Inezixa ezaneleyo zeprotheyini ezomileyo, iziqhamo kunye nemifuno kunye neenkozo ezipheleleyo. Ukutya okuphezulu kwi-sodium nako kunegalelo kwisifo sentliziyo, ngenxa yoko ukungenisa isodium okweqile kufuneka kuthintelwe, ngokunjalo.
Isiphelo
Ngelixa kukho izinto ezininzi zemfuza ezinegalelo kwimpilo yentliziyo yakho, umngcipheko wakho unokulawulwa. Ngokugcina indlela yokuphila esempilweni njengoko kuchaziwe apha ngasentla, ungawunciphisa umngcipheko wesifo sentliziyo kwaye ugcine impilo yomzimba efanelekileyo.
