Iithagethi zentliziyo ekukhulelweni

Umxholo

• Kutheni imithambo ibalulekile ngexesha lokukhulelwa?
• Ngaba kukho imida yokuzivocavoca ngexesha lokukhulelwa?
• Ndifanele ndibize nini ugqirha wam?
• Yintoni ireyithi yentliziyo ekujoliswe kuyo?
• Ngaba iithagethi zentliziyo yam ekujolise kuyo ziyatshintsha ngexesha lokukhulelwa?

Kutheni imithambo ibalulekile ngexesha lokukhulelwa?

Ukuzilolonga yindlela elungileyo yokuhlala usempilweni ngelixa ukhulelwe. Ukuzivocavoca:

• ukunciphisa iintlungu zangasemva kunye nokunye ukukhathazeka
• kukunceda ulale ngcono
• yandisa amandla akho
• thintela ukutyeba kakhulu

Kukwabonakalisiwe ukuba abasetyhini abakwimo entle yomzimba banamava omsebenzi omfutshane kunye nokuhanjiswa okulula.

Nokuba awuzange wenze umthambo rhoqo ngaphambi kokuba ukhulelwe, licebo elilungileyo ukuthetha nomboneleli wakho wezempilo malunga nokuza nerejimeni yomthambo. Abafazi abasempilweni ngokubanzi bayacetyiswa ukuba bafumane imizuzu eli-150 yokuzivocavoca ngokomzimba- njengokuhamba, ukubaleka, okanye ukuqubha-veki nganye. (Psst! Isikhokelo sokukhulelwa veki-nge-veki, iingcebiso zokuzilolonga, nangaphezulu, bhalisela iincwadana zethu ezilindelweyo.)

Ngaba kukho imida yokuzivocavoca ngexesha lokukhulelwa?

Kwixesha elidlulileyo, abasetyhini babelumkisiwe malunga nokuzilolonga ngamandla ngexesha lokukhulelwa. Akuseyonyani oku.Uninzi lwabasetyhini lunokuqhubeka nokuzilolonga ngaphambi kokukhulelwa njengesiqhelo ngaphandle kwengxaki.

Kuya kufuneka usoloko uthetha nogqirha wakho ngaphambi kokuba uqale usebenzise ixesha lokukhulelwa. Iimeko ezithile okanye iimpawu zinokubangela ukuba ugqirha akucebise ukuba ungazilolongi. Oku kubandakanya:

• isifo sentliziyo okanye semiphunga esele sikhona
• igazi elonyukayo
• ukopha kwilungu lobufazi
• iingxaki zomlomo wesibeleko
• umngcipheko omkhulu wokuzalwa ngaphambi kwexesha

Uninzi lwabasetyhini luya kuba nakho ukwenza umthambo njengesiqhelo ngelixa ukhulelwe. Kuya kufuneka utshintshe indlela oqhele ukwenza ngayo ukuba uhlala uthatha inxaxheba kwezemidlalo okanye kwimisebenzi enokubangela umngcipheko wokulimala, njengoko usengozini yokonzakala xa ukhulelwe. Oku kuyinxalenye kuba ibhalansi yakho ilahliwe lutshintsho emzimbeni wakho. Kuya kufuneka uphephe nantoni na ekubeka emngciphekweni wokulimala esiswini, ukuwa, okanye ukulimala ngokudibeneyo. Oku kubandakanya uninzi lwezemidlalo zonxibelelwano (ibhola ekhatywayo), imidlalo enamandla yomdyarho (intenetya), kunye nokuzilolonga kubandakanya ibhalansi (ukuskiya).

Ndifanele ndibize nini ugqirha wam?

Kubalulekile ukunikela ingqalelo kwindlela oziva ngayo ngelixa uzilolonga. Ukuba uqaphela ezi mpawu zilandelayo, yeka ukuzilolonga kwangoko kwaye ubize ugqirha wakho:

• ukopha kwilungu lobufazi
• ukuvuza kolwelo kwilungu lobufazi
• Ukuncipha kwesibeleko
• isiyezi
• iintlungu zesifuba
• ukubetha kwentliziyo okungalinganiyo
• intloko ebuhlungu

Yintoni ireyithi yentliziyo ekujoliswe kuyo?

Inqanaba lokubetha kwentliziyo yakho sisantya ekubetha kwentliziyo yakho ngaso. Ibetha kancinci xa uphumla kwaye ukhawuleza xa usenza umthambo. Ngenxa yoku, unokusebenzisa ukubetha kwentliziyo yakho ukulinganisa ubungakanani bomthambo wakho. Kuwo onke amaqela eminyaka, kukho "ukubetha kwentliziyo ekujoliswe kuyo." Inqanaba lentliziyo ekujoliswe kulo liqondo lokubetha kwentliziyo yakho ngexesha lokuzilolonga okuhle. Ngokujonga ukubetha kwentliziyo yakho kwaye uyithelekise noluhlu lwakho ekujoliswe kulo, unokufumanisa ukuba wenza umthambo kakhulu okanye awenzanga ngokwaneleyo. Xa usenza umthambo, kuya kufuneka ujonge ukufikelela kwinqanaba ekujolise kuko kwentliziyo kwaye uhlale ngaphakathi kuluhlu kangangemizuzu engama-20 ukuya kwengama-30.

Unako ukulinganisa ukubetha kwentliziyo yakho ngokuthatha ukubetha kwentliziyo yakho. Ukwenza njalo, beka isalathiso sakho kunye neminwe ephakathi esihlahleni sesinye isandla, ngaphantsi kwesithupha sakho. Kuya kufuneka ukwazi ukuziva ubetha. (Akufanele usebenzise ubhontsi wakho ukuthatha imilinganiselo kuba ine-pulse yayo.) Bala ukubetha kwentliziyo kwimizuzwana engama-60. Inani olibalayo liqondo lokubetha kwentliziyo yakho, kwiibhithi ngomzuzu. Unako kwakhona ukuthenga isantya senhliziyo yedijithali ukugcina umkhondo wenqanaba lentliziyo yakho.

Ungalifumana ithagethi yentliziyo ekujoliswe kuyo kubudala bakho kwiwebhusayithi yeAmerican Heart Association.

Ngaba iithagethi zentliziyo yam ekujolise kuyo ziyatshintsha ngexesha lokukhulelwa?

Abafazi abakhulelweyo babehlala bexelelwa ukuba ukubetha kwentliziyo yabo akufuneki kudlule kwi-140 beats ngomzuzu. Ukubeka elo nani kwimeko, iAmerican Heart Association iqikelela ukuba izinga lokubetha kwentliziyo yomfazi oneminyaka engama-30 kufuneka libe phakathi kwe-95 kunye ne-162 ukubetha ngomzuzu ngexesha lokuzilolonga okuphakathi. Namhlanje, akukho mda kwinqanaba lentliziyo labasetyhini abakhulelweyo. Kuya kufuneka usoloko unqande ukuzibandakanya kakhulu, kodwa awudingi ukugcina izinga lokubetha kwentliziyo yakho lingaphantsi kweliphi na inani elithile.

Umzimba wakho uhamba kwiinguqu ezahlukeneyo ngexesha lokukhulelwa. Kubalulekile ukuba unikele ingqalelo kulo naluphi na utshintsho olwenzekayo emzimbeni, kubandakanya xa usenza imithambo, kwaye uthethe nogqirha wakho malunga naziphi na iinkxalabo onazo.