Uxinzelelo kunye nentliziyo yakho

Uxinzelelo yindlela ingqondo nomzimba wakho osabela ngayo kwisoyikiso okanye kumceli mngeni. Izinto ezilula, njengomntwana okhalayo, zinokubangela uxinzelelo. Uziva uxinzelelo xa usengozini, njengaxa uphanga okanye ingozi yemoto. Nokuba izinto zilungile, njengokutshata, zinokuba noxinzelelo.

Uxinzelelo yinyani yobomi. Kodwa xa idibanisa, inokuchaphazela impilo yakho yengqondo kunye nomzimba. Ukuxinezeleka kakhulu kunokuba kubi entliziyweni yakho.

Umzimba wakho uphendula kuxinzelelo kumanqanaba amaninzi. Okokuqala, ikhupha iihormones zoxinzelelo ezikwenza ukuba uphefumle ngokukhawuleza. Uxinzelelo lwegazi luyenyuka. Imisipha yakho iyaqina kwaye nengqondo yakho ibaleka. Konke oku kukubeka kwigiya yokujongana nesoyikiso kwangoko.

Ingxaki kukuba umzimba wakho usabela ngendlela efanayo kuzo zonke iintlobo zoxinzelelo, nokuba awukho sengozini. Ixesha elingaphezulu, ezi mpendulo zinxulumene noxinzelelo zinokubangela iingxaki zempilo.

Iimpawu eziqhelekileyo zoxinzelelo zibandakanya:

• Isisu esimoshakele
• Ukungakwazi ukugxila
• Ingxaki yokulala
• Intloko ebuhlungu
• Ixhala
• Ukuhamba kweemvakalelo

Xa uxinezelekile, kunokwenzeka ukuba wenze izinto ezingalunganga entliziyweni yakho, njengomsi, ukusela kakhulu, okanye ukutya ukutya okunetyuwa eninzi, iswekile namafutha.

Nokuba kukodwa, uxinzelelo oluqhubekayo lunokuyikhathaza intliziyo yakho ngeendlela ezininzi.

• Uxinzelelo lonyusa uxinzelelo lwegazi.
• Uxinzelelo lonyusa ukudumba emzimbeni wakho.
• Uxinzelelo lunokonyusa i-cholesterol kunye ne-triglycerides egazini lakho.
• Uxinzelelo olugqithisileyo lunokwenza intliziyo yakho ibethe ngaphandle kwesingqisho.

Eminye imithombo yoxinzelelo iza kuwe ngokukhawuleza. Abanye bakunye nawe yonke imihla. Unokuzikhusela kuxinzelelo oluthile. Kodwa ezinye izinto zoxinzelelo zingaphaya kolawulo lwakho. Zonke ezi zinto zinempembelelo kwindlela oziva uxinezeleke ngayo kunye nexesha elingakanani.

Ezi ntlobo zilandelayo zoxinzelelo zezona zimbi entliziyweni yakho.

• Uxinzelelo olungapheliyo. Uxinzelelo lwemihla ngemihla yomphathi ombi okanye ulwalamano lobuhlobo lunokubeka uxinzelelo rhoqo entliziyweni yakho.
• Ukungancedi. Uxinzelelo lwexesha elide (olungapheliyo) luyingozi ngakumbi xa uziva ungakwazi ukwenza nantoni na.
• Ubulolo. Uxinzelelo lunokuba yingozi ngakumbi ukuba awunayo inkqubo yenkxaso yokukunceda ujamelane nayo.
• Umsindo. Abantu abavuthela umsindo banomngcipheko ophezulu wokuhlaselwa yintliziyo kunye nesifo.
• Uxinzelelo olubi. Kwiimeko ezinqabileyo, iindaba ezimbi kakhulu zinokuzisa iimpawu zokuhlaselwa kwentliziyo. Oku kubizwa ngokuba sisifo sentliziyo esaphukileyo. Le ayisiyiyo into efanayo nokuhlaselwa sisifo sentliziyo, kwaye uninzi lwabantu luyachacha ngokupheleleyo.

Isifo sentliziyo uqobo sinokuba noxinzelelo. Abantu abaninzi baziva bexhalabile kwaye bedandathekile emva kokuhlaselwa sisifo sentliziyo okanye uqhaqho. Oku kuyindalo, kodwa kunokufumana indlela yokubuyisela kwimeko yesiqhelo.

Uxinzelelo lunokuba yingozi ngakumbi ukuba unesifo sentliziyo. Unokuziva ubuhlungu ngakumbi, unengxaki yokulala, kwaye unamandla amancinci okubuyisela kwimeko yesiqhelo. Uxinzelelo kunokonyusa umngcipheko wokuhlaselwa sisifo sentliziyo. Kwaye kunokwenza kube nzima kuwe ukukholelwa ukuba uya kuba sempilweni kwakhona.

Kubalulekile ukuba ufunde indlela yokulawula uxinzelelo. Ukufumana iindlela ezisempilweni zokujongana noxinzelelo kunokuphucula imeko yakho kwaye kukuncede uphephe isimilo esingenampilo, njengokutya kakhulu okanye ukutshaya. Zama iindlela ezahlukeneyo zokuphumla, kwaye ubone ukuba zeziphi ezona zilungele wena, ezinje:

• Ukuziqhelanisa neyoga okanye ukucamngca
• Ukuchitha ixesha ngaphandle kwindalo
• Ukwenza umthambo rhoqo
• Ukuhlala ngokuzolileyo kwaye ujonge ekuphefumlweni kwakho imizuzu eli-10 yonke imihla
• Ukuchitha ixesha nabahlobo
• Ukubaleka ngemovie okanye incwadi elungileyo
• Ukwenza ixesha mihla le lezinto ezinciphisa uxinzelelo

Ukuba unengxaki yokulawula uxinzelelo ngokwakho, jonga iklasi yolawulo loxinzelelo. Unokufumana iiklasi kwizibhedlele zasekuhlaleni, kumaziko oluntu, okanye kwiinkqubo zemfundo yabantu abadala.

Fowunela umboneleli wakho wezempilo ukuba uxinzelelo okanye uxinzelelo lwenza kube nzima ukwenza imisebenzi yemihla ngemihla. Umboneleli wakho unokucebisa unyango ukukunceda ufumane imicimbi yoxinzelelo okanye iimvakalelo eziphantsi kolawulo.

Isifo sentliziyo - uxinzelelo; Isifo semithambo yegazi-uxinzelelo

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ICrum-Cianflone ​​NF, iBagnell ME, iSchaller E, okqhubekayo. Impembelelo yokuhanjiswa kwemfazwe kunye noxinzelelo lwasemva koxinzelelo kwisifo sentliziyo esandula ukuxelwa phakathi kwemisebenzi esebenzayo yaseMelika kunye nemikhosi yokugcina. Ukujikeleza. Ngo-2014; 129 (18): 1813-1820. IINKCUKACHA: 24619462 pubmed.ncbi.nlm.nih.gov/24619462/.

IVaccarino V, uBremner JD. Imeko yengqondo kunye nokuziphatha kwesifo sentliziyo. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 96.

Wei J, Rooks C, Ramadan R, et al. Uhlalutyo lwe-Meta loxinzelelo lwe-myocardial ischemia kunye neziganeko zentliziyo ezilandelayo kwizigulana ezinesifo semithambo. NdinguJ Cardiol. Ngo-2014; 114 (2): 187-192. IINKCUKACHA: 24856319 pubmed.ncbi.nlm.nih.gov/24856319/.

UWilliam RB. Umsindo kunye noxinzelelo lwe-myocardial ischemia yoxinzelelo lwengqondo: iindlela kunye nefuthe leklinikhi. Ngaba ndinentliziyo J. Ngo-2015; 169 (1): 4-5. IINKCUKACHA: 25497241 pubmed.ncbi.nlm.nih.gov/25497241/.

• Indlela yokuthintela isifo sentliziyo
• Ungaluthintela njani uxinzelelo lwegazi oluphezulu
• Uxinzelelo